The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
If you can't stand doing fasted cardio and you'd rather have a breakfast beforehand, then go ahead and do that. Just know that that's not going to necessarily hinder your fat loss efforts, as long as you're net hypocaloric by the end of the day, or the end of the week.
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So we can say that if you prefer to train fasted, and you just feel better, doing your cardio in a fasted state, great. Do it fasted.
fasted versus fed cardio doesn't matter. Do it based on personal preference.
if you prefer to train fasted and you just feel better doing your cardio in a fasted state, great, do it fasted.
If you can't stand doing fasted cardio and you'd rather have a breakfast beforehand, then go ahead and do that.
Just know that that's not going to necessarily hinder your fat loss efforts as long as you're net-hypocaloric by the end of the day or the end of the week.
Time-restricted eating produces fat loss independent of total calories.
A 72-hour fast measurably improves autophagy markers in healthy adults.
One-meal-a-day (OMAD) eating patterns increase all-cause mortality in long-running cohort data.
Eating the largest meal before 3pm improves 24-hour glucose vs. an evening-heavy schedule, calorie-matched.