The scientists had a group of healthy male volunteers (18-25y) consume a hyper-caloric (~+30% kcal/day) fat-rich (50% of kcal) diet for 6 weeks. Part of the subjects performed endurance exercise training (4d/week) in the fasted state (F; n=10), whilst the others ingested carbohydrates before and during the training sessions (CHO; n=10). With regard to the effects of this intervention the scientists write:
Body weight increased in CON (+3.0±0.8 kg) and CHO (+1.4±0.4 kg) (P<0.01), but not in F (+0.7±0.4 kg, P=0.13). Compared with CON, F but not CHO enhanced whole-body glucose tolerance and Matsuda insulin sensitivity index (P<0.05). Muscle GLUT4 protein content was increased in F (+28%) compared with both CHO (P=0.05) and CON (P<0.05). Furthermore, only training in F elevated AMP-activated protein kinase α phosphorylation (+25%) as well as up-regulated fatty acid translocase/CD36 and carnitine palmitoyltransferase 1 mRNA levels compared with CON (~+30%, P<0.05).So, you can (almost, cf. table 1) prevent weight gain from bad diet habits by fasted state training,
|Table 1: Effect of high-fat diet, alone or in conjunction with training in either the fasted|
or the carbohydrate-fed state, on body weight and subcutaneous fat.