What happens to the body if you run on an empty stomach every morning?

Allu Arjun, who loves calisthenics, also shared that fitness is more of a mindset challenge

New Delhi | December 19, 2024 08:00 AM IST

4 min read

Allu Arjun speaks about his diet and fitness (Source: Varinder Chawla)

Pushpa 2 actor Allu Arjun recently revealed that he did not follow a “strict” diet for the movie as it was a “family film.” The actor, who swears by tweaking his diet and fitness according to the requirements of the film he works on, shared that while his breakfast is almost always the same, his lunch and dinner vary. “Breakfast is mostly the same. Always filled with eggs. The last meal of the day…depends. Many a times, chocolate binge,” the 41-year-old told Pinkvilla.

Opening up about his morning routine, he said: “I run for 45 minutes to one hour on an empty stomach,” adding that he works out seven days a week if he has the energy or only three days a week if he is “lazy.”

The actor, who loves calisthenics, stressed that fitness is more a mindset challenge. “It is very important to have a healthy life than a good body,” said Arjun.

The Telugu actor mentioned that he avoids some dairy products because he is “allergic” to them.

Taking a cue, let’s understand how running on an empty stomach in the morning helps, and if you should have eggs daily.

Eggs are excellent sources of high-quality protein, which can help stabilise blood sugar levels, said Veena V, chief clinical dietician, Aster Whitefield Hospital, Bengaluru. “Protein promotes satiety, and it will reduce overeating or snacking,” added Veena.

Experts recommend eggs for breakfast as they contain essential nutrients like vitamins A, B2, B5, B12, and B9. “It also contains healthy fats like omega-3 fatty acids, DHA, and EPA. Egg yolk has the most fat content present in the egg. This is why some try to avoid eating yolk and focus on eating egg whites for maximum protein,” said Jinal Patel, dietitian, Zynova Shalby Hospital.

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Running in a fasted state is associated with multiple health-related benefits, said consultant neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad.

“The most important is fat and weight loss. Exercising during fasting increases lipolysis (breakdown of fats) in adipose tissue while stimulating peripheral fat oxidation, resulting in increased fat utilisation and weight loss. Fats are the main fuel source during exercise in a fasted state, as compared to the fed state, when carbohydrates are the main fuel source,” said Dr Kumar.

Another benefit is the favourable impact on lipid profiles. “Running in a fasted state is associated with an increase in HDL cholesterol and lowering of total and LDL cholesterol levels,” noted Dr Kumar.

Here’s what to note (Source: Getty Images/Thinkstock)

Moreover, it helps with improved insulin sensitivity. “Running in a fasted state results in lowering of insulin levels, and better insulin sensitivity. Glycaemic status improves when running in a fasted state,” said Dr Kumar.

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Other possible benefits associated include:

Increased endurance
Reduced inflammation
Improved mental alertness
Increased autophagy

A word of caution

Running on an empty stomach should be restricted to a maximum of 60-75 minutes (less than 10 Km) and the pace should be moderate (8 km or less per hour). “Longer duration or a faster-paced running ideally needs re-fueling (with carbohydrates) at regular intervals,” said Dr Kumar.

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