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154. Seventeen men were tested in four different exercise scenarios on different days. One day, the men rested for 30 minutes. Another day, they rode an exercise bike for 30 minutes at 65% of their aerobic capacity (which is said to be the optimal “fat burn zone”). A third session did one minute at 100% capacity, followed by four minutes of gentle pedaling for 30 minutes. The final session was a calculated 170% of their capacity for just 15 seconds, followed by gentle pedaling for a minute, repeated for 30 minutes. After each session, they were given bland, slightly sweetened porridge to eat. On the interval session days, they consumed significantly less than they did on the resting and moderate training days (the 15-second interval resulted in the least amount consumed, suggesting an inverse relationship between intensity and appetite). The results appeared to be due to chemical changes induced by exercise.
The men’s blood was tested, and showed lower ghrelin, higher blood lactate, and higher blood sugar on interval training days, all of which have been shown to lessen appetite. Surprisingly, this effect carried over to the next day and they consumed fewer calories in the following 24 hours. This is in stark contrast to the resting and moderate exercise days, in which the men voraciously consumed the porridge.
This was a short and limited study that was only done for young overweight males, but it’s promising nonetheless when considered alongside the other data we have on high-intensity exercise. Anecdotally, it completely matches my experience. When I was a teenager, I would play full-court basketball for up to six hours straight, and despite not eating at all during that time and desperately needing to eat after using so much energy, I would come home and be unable to eat for at least another hour or two. It would completely shut down my appetite!
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