Break Your Fast, Still Burn More Fat.

break your fast / big breakfast

Last Updated on November 17, 2022 by Lori Geurin

Here’s a fascinating study result for you.

When researchers studied the effect of various diets on cycling performance, they found no difference between people who fasted 24 hours the day before versus people who overate by double their daily calorie needs the day before.

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Break Your Fast And Burn MORE Fat

While this is good news (fasting doesn’t affect next-day sports performance), what stood out to me was that the people who fasted burned the most fat during their cycling test.

While this seems like a no-brainer, there is a catch – They all ate breakfast before their exercise test.


The subjects in this study fasted for 24 hours, then ate a breakfast of around 500 Calories (consisting of ham, pancakes, syrup, and orange juice), waited for two hours, then did a cycling test where they still used more fat as fuel than when they did the same cycling test before without fasting for 24 hours beforehand.

RELATED: The 5-Day Fasting Mimicking Diet Plan

break your fast / stack of pancakes
Credit: @myglutenfreeguide

Fat Burning After Fasting

This suggests that the preference for using fat as a fuel caused by a 24-hour fast may carry over into the next day, even when a meal has been eaten, and exercise is being performed.

RELATED: Does Black Coffee Break a Fast?


*Obesity (Silver Spring). 2018 February; 26(2): 368–377.

Guest author Brad Pilon has his master’s degree in human nutrition and is a Certified Strength & Conditioning Specialist. His trademarked Eat Stop Eat program has been featured all over the Internet and has been seen on national television. It has helped thousands of men and women worldwide lose fat, gain muscle, and heal their relationship with food. For information on Eat Stop Eat that will help you burn fat while literally doing nothing, visit www.eatstopeat.com

Printable Intermittent Fasting Tracker

Many consumers are concerned about weight reduction, especially women beginning families or pursuing their professions. Intermittent fasting may help you lose weight without feeling hungry or restricted, which is suitable for many people. However, not all plans work equally well for everyone. The essential aspect is to take the proper approach! That’s where an intermittent fasting tracker comes in handy.

Here are six benefits of using an IF tracker:

  1. Provides motivation and support when you’re having difficulties sticking to a plan
  2. Keeps track of your progress so that you can evaluate what works best for YOU
  3. Keeps you organized
  4. It motivates you to continue when you want to give up.

We created an easy-to-use printable intermittent fasting tracker to help you get the most out of your fasting lifestyle. You’ll find it in our Thrive Berry Etsy store by clicking through the image below.

intermittent fasting tracker

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