tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger4919999tag:blogger.com,1999:blog-4447249123519658347.post-55017729539535088002020-03-31T05:17:00.001+02:002020-03-31T06:04:36.709+02:00Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits
ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior'
"When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6112705570406482152019-07-07T11:31:00.001+02:002019-07-07T12:32:34.040+02:00Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB
HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition.
While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting', SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16424323894326085472018-12-22T11:32:00.003+01:002018-12-22T11:36:25.607+01:00Intermittent Fasting Beats Isocaloric Continuous Dieting (Fat Loss & Health) | New Study + Research Update 12/18
Is intermittent dieting the better form of dieting? Results are promising, but far from conclusive - even in 2018. Check out the latest study in Obesity and selected research from '18, now!
Let's get this straight, right away. The lion's share of the currently available literature on intermittent fasting vs. continuous dietary restriction suggests that "[i]ntermittent energy Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14156185972225505512018-09-05T05:44:00.004+02:002018-09-05T06:08:35.319+02:00Postpone Breakfast, Prepone Dinner (Each 90 Min), Eat How Much & Whatever You Like → Lose 2% Body Fat in 10 Wks
The great strength of the study, the leeway the subjects had in terms of what and how much they would eat would, is also an important weakness because it would require a much more thorough monitoring of their food intake to appropriately interpret all the results of this pilot study.
As a SuppVeristy reader, you're well aware of the health, physique, and performance benefits of (Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8891850072468927362018-06-03T14:02:00.003+02:002018-06-04T04:59:06.783+02:00Ever Wondered Why the Fat Keeps Falling Off When You Embark on Intermittent Fasting Regimens? Calories, Bro!
Whether it's a mere reduction in energy intake or carbohydrate fasting, both lead to significant reductions in energy intake beyond the weekly dieting goal set by the scientists. What's going on in these two studies in overweight women?
I know that 99% of the SuppVersity readers will be smart enough not to believe that calories don't count. Accordingly, it may be news, but probably not very Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-91065043787678055022018-05-10T03:02:00.000+02:002018-05-10T03:06:15.634+02:00Protein-Timing & Fasting: Fasted Sprints & the Remarkable Muscle↑, Fat↓ Effect of Timing Whey With vs. Between Meals
Not sure what would happen to your sprints if you have whey before HITing it...
While more and more scientists and "evidence-based" trainers and fitness gurus, alike, keep repeating that "protein timing" - as heavily and feverishly as it is often debated on Facebook and elsewhere on the interwebs - is significantly less important than some gymrats still tend to believe (Schoenfeld 2013). The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8582552652977222142017-12-07T01:28:00.000+01:002017-12-07T05:55:22.853+01:00Fasted AM Cardio - No Measurable Physiological Benefits in Terms of Fat Loss & Body Composition, Meta-Analysis Says
Rope skipping is an excellent choice for HIIT cardio training... albeit, just like for so many others, the effects of doing it fasted have never been investigated.
It has been debated for decades and still, the Australian researchers Daniel Hackett and Amanda D. Hagstrom are the first to attempt to answer the question "whether training in fasted compared to fed states leads to greater weight Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81273741677199688562017-08-24T02:20:00.000+02:002017-08-24T06:25:56.945+02:008 Wks W/ Weekly Fasting Day Trigger 6% Reduction of Body Fat % + Improved Mood on Follow Up | Plus: The Three Main Mechanisms Behind Intermittent Fasting's Health Benefits
On fasting days <300ml of vegetable broth, juices or teas were OK.
Since the title of the study already gives it away, I suggest that we address the phrase "non-randomized", which describes an essential characteristic of a recent 8-week study that was conducted by scientists from the Freie Universität Berlin (Germany), right away. Yes, the study was designed as a non-randomized Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31319296485974645982017-06-04T01:09:00.001+02:002017-06-05T02:24:26.610+02:007-Day Protein-Modified Fast - All the Benefits of Fasting W/Out the Risk of Muscle Loss? Human Study Says...
Lean wild salmon would be a good protein source for a PSMF regimen.
If you are not familiar with the idea of a "protein modified fast" here's what it's all about: in order to minimize the use of lean tissue as a source of energy, a protein-sparing modified fast (PSMF) will combine very low calorie diet with some (often high amounts of) protein, fluids, and vitamin and mineral supplementation.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3526585683901853022017-03-04T01:00:00.000+01:002017-03-05T03:50:07.058+01:00Monthly 5-Day 'Fast' Supposedly Helps Healthy Humans to Keep Aging, Cancer, Diabetes & Heart Disease in Check
Even on the five fasting days per month your plate doesn't have to be completely empty. Real foods, however, weren't served in this trial.
An international consortium of scientists has recently published an intriguing study about the effects of a "fasting-mimicking diet" on markers/risk factors for aging, diabetes, cancer, and cardiovascular disease (Wei 2017). The study builds on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24116628033908679322017-01-12T05:07:00.000+01:002017-01-12T05:15:08.031+01:00Adaptation to Intermittent Ramadan Fasting Takes Time, but Eventually Mood, Fatigue, and the Quality of Life Improve
No, it wasn't a button like this which made the subjects happy.
It took some time, yeah, but after a few weeks the participants, students of the Hannover Medical School, where the trial was conducted actually felt better, not - as the scientists who conducted this Ramadan fasting study had expected - worse than without their religious fasting.
But let's not go too fast, here. The subjects hadAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66580188105181188952017-01-06T04:24:00.000+01:002017-01-06T04:24:55.450+01:00Starting to Have Breakfast is Worst New Year's Resolution ... Unless You Want to Gain Weight (80% Fat, 20% Lean Mass)
Unless your breakfast looks like this, the study does not mean that you can no longer have breakfast.
If you're following the SuppVersity news, you may remember a post from Wednesday in which I outlined that it is no wonder people fail to lose the weight they intend to, because they try to achieve this weight loss by having soup or, you guessed it, finally doing what the mainstream Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-21654962087203994662016-11-07T04:05:00.000+01:002016-11-07T04:57:20.503+01:00Alternate Day Fasting: Does it Matter How You Time (Lunch / Dinner) & Distribute (1 or 3 Meals) Your Fasting Day Meals?
This & other studies show no increased binge eating risk on non-fasting days.
Yes, yes, ... I hear ya. Meal- and nutrient timing has been ridiculously overrated in the health and fitness community for years. To ignore a potential effect of when you eat completely, however, is about as stupid as the notion that your training was wasted if you don't get a 30-50g bolus of protein within the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51776067364678747872016-10-19T04:55:00.000+02:002017-07-30T06:26:32.215+02:00New "Lean Gains" Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains
Intermittent fasting has accumulated lots of scientific back-up in obese subjects and rodent models of obesity. In lean, athletic folks, however, the "evidence" is - with one exception - based on hear-say and N=1 reports... until now!
While previous studies in Ramadan fasting have already provided some evidence of the efficacy of intermittent fasting - lean gains style - aka 16h fasting to 8h Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16940209927903600612016-09-15T04:43:00.000+02:002016-09-15T04:51:39.146+02:00Intermittent Fasting + Resistance Training: 1st 8-Wk Human Study to Provide Modest Evidence of Benefits During Cuts
You have heard me argue based on theoretical considerations before that "intermittent fasting" is probably best used during cuts, not during "bulks" - the results of the study at hand, even though they may not show stat. sign. inter-group differences, support this suggestion.
You will be surprised, but the latest article Tinsley et al. (2016) published in the European Journal of Sport Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12024991296564589642016-09-08T04:00:00.000+02:002016-09-13T14:52:18.253+02:00True Alternate Day Fast Beats Classic Dieting: Max. Fat, Min. Muscle Loss, No 'Metabolic Damage' in 32 Wk Human Study
This is exactly the way your plate will look during true alternate day fasting.
This study is not just about alternate day fasting aka ADF. It is about "true alternate day fasting" - What is that? Well, it's not an official medical term, yet, but if you hadn't read about "alternate day fasting" regimens at the SuppVersity before, you'd probably think that an "alternate day fast" would be a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40838452783206250072016-07-15T03:35:00.002+02:002016-07-15T03:40:45.988+02:00Carbs, Leucine-Rich Whey or Soy +/- HMB - What's Best to Protect Muscle From Catabolism During an Extended Fast?
I still believe that the ill effects of fasting on skeletal muscle are way overrated, but I guess it won't hurt if you would be able to minimize it by sipping 60g of protein, right? A new study says: That's right, but there's more to it.
While the beneficial effects of whey protein and leucine have been shown to be independent of age and route of administration in anabolic conditions, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-8148248684036651732016-04-15T15:32:00.001+02:002016-04-15T15:40:36.388+02:00Can an Alternate-Day High Fat Diet Turn You into a Fat Burning Machine (Boost Your Muscles' Oxidative Capacity)?
Whether the "alternate-day high fat diet" is in fact an alternative to "training low and competing high", which you can also tweak like this, appears questionable to me, but it is certainly interesting.
If you take a look at the contemporary "low carb"-hype, one of the often-heard arguments in favor of high(er) fat and low carbohydrate intakes is the notion that this would increase your cells'Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48093433266753412392016-02-07T04:46:00.000+01:002016-02-07T05:07:34.803+01:00Ramadan Fasting Studies Showing Fat, but no Muscle Loss Support Benefits of 'Lean Gains'-Style Intermittent Fasting
Remember, Ramadan fasting is not about eating healthy or dieting, after sundown most Muslims consume at least as much energy as on a non-fasting day.
While scientists usually refer to alternate-day fasting as "intermittent fasting", the average fitness enthusiasts will think of Martin Berkhan's "lean gains" protocol, when he or she hears the words "intermittent fasting" - a protocol that Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54663241910818300392016-01-23T14:57:00.001+01:002016-01-23T15:02:38.072+01:00Overeating = Natural Response to Strict Dieting That Occurs Despite Increased Satiety Hormone Response to XXL-Meal
This is not a photo from the full-text of the study, but it could be. After all the energy deficient diet was >90% below the maintenance intakes of the subjects. That's unfortunately much more severe than the average dieter's approach, but some of the things the scientists observed still have very general applications.
If you've ever dieted to make the cut in a sports with weight classes, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25390621537252873852016-01-07T04:58:00.001+01:002016-01-07T11:58:06.640+01:00Alternate Day Fasting (ADF) Cuts 50% Body Fat and Boosts Lean Mass by 12-13% - In Fat Rodents on Low Fat ADF Diet
When you're alternate day fasting your plate will look as empty or almost as empty as this every other day.
In the scientific literature, the term "intermittent fasting" is used inconsistently. Often, however, it refers to an every-other-day-fasting-regimen, in which you eat on day A and don't eat (or eat almost nothing) on day B. This was also the case of Juliet D. Gotthardt's latest study, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2533541001877591692015-09-20T11:57:00.000+02:002016-12-11T09:38:31.034+01:00Intermittent Fasting Works, But is It Better Than "Regular" Dieting? What Do the Latest Reviews / Meta-Analyses Say?
Don't eat unless this brunette,... ah, I mean her clock tells you to eat. That's intermittent fasting (IF) - well, at least one out of at least three versions of eating by the clock people call "intermittent fasting". Needless to say that this doesn't make it much easier to decide if IF works or not.
It has been some time since I wrote about "Intermittent Fasting" ("lean gains"-style, i.e. eatAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-51314025047801593342015-08-14T15:14:00.001+02:002015-08-14T19:36:24.996+02:00True or False? Losing Your Weight Slowly Will Yield Better (Long-Term) Results Than Rapid Weight Loss - Another Common Weight Loss Myth Debunked by Science?!
With adequ. protein and nutrients "crash"- beats "low and steady" -dieting. In the obese that's almost certain, in athletes more experimental evidence are needed.
You will have heard and read that rapid weight loss will make you lose muscle and set you up for weight regain aka the "Yo-Yo effect". As a SuppVersity reader, you know that things are not as simple as that. While some studies Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17226980528687949252015-08-05T17:46:00.000+02:002015-08-05T17:46:32.761+02:00Is Intermittent Fasting "Diabesity Incompatible"? Increase in Glucose Excursions (+20-40%) + Impaired Insulin Response During Lunch and Dinner After Skipping Breakfast in T2DM
Whether having breakfast will help or hinder glucose control will also depend on its macronutrient composition and carbohydrate content. In their 2011 study Pereira et al. were able to show that a high carbohydrate, high GI breakfast will have a similarly negative impact on glucose control of adults and children as having no breakfast at all (Pereira. 2011).
Intermittent fasting (IF), Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73134299753431187142015-08-01T16:52:00.002+02:002015-08-01T17:07:38.624+02:00How Much Fat Will You Gain in the Next 6 Months? Your Response to Overfeeding, Low Protein Intakes & Fasting May Tell You If, Yet not How Much Weight You'll Gain
If you oxidize the CHOs from this meal, instead of storing it as glycogen, that's bad news for ability to maintain your body weight over the next 6-months & beyond
You will know (and maybe hate) them, people who are eating whatever they want, whenever they want while still being not exactly shredded, but at least very lean. What do all these people who have an extremely easy time Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74535677272313807882015-05-31T13:39:00.000+02:002015-11-14T10:40:57.796+01:00To Prevent Insulin Resistance Potassium Supplementation is a Must on Protein-Modified Fast W/ Out Fruits & Veggies
You don't need supplemental K, well... unless you are on a protein modified fast without fruits and veggies ;-)
The 1984 study by Norbiato et al. is not a very recent, but it's probably a very important study which was set up to investigate "the role of potassium deficiency in the development of glucose intolerance during caloric deprivation" (Norbiato. 1984).
Or, put simly, the scientists Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19847716668917081862015-05-23T12:57:00.000+02:002015-05-23T13:08:04.747+02:00So, "Intermittent Fasting Does Now Make You Fat"? Do the Facebook Posts Lie? Not Necessarily, but Many People Confuse the Important With the Irrelevant Information
It were the nightly binges, not the fasting that made the rodents fat... and it's not news that starving and bingeing is obesogenic, is it?
Recently, Kara L. Kliewer and her colleagues, probably tried to do something good, when they conducted a study to "capture intraday oscillations in lipid stores and adipose tissue gene expression in gorging mice and to identify metabolic consequences of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-33688300881354163632015-04-16T16:00:00.000+02:002015-04-16T16:00:18.145+02:00News Quickie: Regular Eating Patterns May Boost Weight Loss | Protein Increases Satiety, Influence on Food Intake is Limited, Though | Sugar Reduction ≠ Weight Loss | More
So you're eating "healthy"? Sure?
Time to clean my "may be worth an article" folder by putting out another installment of the SuppVersity short news. Today with a colorful potpourri of studies and experiments that were presented at the Summer Meeting of the Nutrition Society and are now subsequently published in the corresponding Proceedings of the Nutrition Society.
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52549461001934116592015-04-15T14:21:00.000+02:002015-04-15T16:32:12.664+02:00Metabolic Effects of Total Fasting Suggest: You Better Eat "Nothing" Than "Some" If You Want to Make Weight - The Metabolic Adaptation to Dieting is Yet Not All That Counts
It is hard and it will cost you muscle, but dieting as in simply eating nothing for a few days won't kill your metabolism and it will shed a lot of weight (assuming you're as obese as the subjects in a new study).
Common sense dictates: The more you reduce your energy intake, the more your resting and total energy expenditure will decline. That's a normal adaptational process, right? Right, atAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75572552832932383002015-03-17T15:20:00.000+01:002015-03-17T15:20:04.013+01:00AM, PM or AM+PM "Cardio" And Their Effects on Fat Oxid., Energy Expenditure & Balance in Trained Athletes
Study offers yet another, different look at AM vs. PM and AM/PM cardio.
While it may not sound like it, at first, today's article about a study which sought to examine relation between 24-h fat oxidation and exercise
induced transient deficit in energy and/or carbohydrate is closely related to the recently published AM-cardio study (read more). Why?
Well, to elucidate said relation, the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-69216889002926399022015-03-09T12:54:00.000+01:002018-11-03T01:55:36.816+01:00Latest Study on "Breakfast Skipping" Finds: Whether Skipping Breakfast Increases Insulin, Hunger and Blood Lipids Depends on One's Breakfast Habits
Alright, THIS may not be the best way to "break the fast" aka have breakfast.
As a SuppVersity reader, you know that the general assumption that skipping breakfast ruins your metabolism and will make you fat is bullocks (click here if you're a newbie). As a SuppVersity reader, you will yet also know that some studies still appear to suggest skipping breakfast promotes obesity and theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87333353520595930732015-01-13T13:33:00.003+01:002015-01-13T14:34:20.756+01:00Alternate Day Fasting: High or Low Fat Intake on Fasting Days? The Answer May Depend on Your Goals - High Fat (46%) for Fat Loss, Low Fat (23%) for Heart Health
Study suggests: Your goals may determine whether a low or high fat diet is the better base for alternate day fasting.
The beginning of a year is usually the time even SuppVersity readers begin to question their dietary regimen. For many of you it's thus also the time of the year to revise, whether new scientific evidence may indicate that what you've done so far was (a) wrong or could (b) at Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88393695544769912262014-10-28T14:06:00.000+01:002014-10-28T15:04:43.445+01:00Skipping Breakfast Decreases Energy Intake, Water Before Meal Trick Works, Food Addiction Self-Diagnosis, Eating Speed & Obesity, Chilled Water as a Nootropic & More
Food addiction is a self-diagnosed disease that befalls preferentially those people who spend hours and days on the Internet seeking for an excuse for their inability to lose weight.
It has been a while since I have published the last installment of
the short news. Today, however, the publication of the latest edition of
the scientific journal Appetite appears to be a good opportunity to Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82857762683157789762014-06-13T15:43:00.000+02:002014-06-13T15:47:30.586+02:00Hunger Games - Does Hunger Make You Fat? Every-Other-Day-Fasting Doubles Visceral Fat in 3 Weeks - Despite 60% Reduced Energy Intakes, At Least in Young Mice
Can hunger make you fat even if you're in a caloric deficit?
Ok, let's start with the good news. Even though the provision of food every other day lead to an initial increase in total fat, visceral fat (VAT), retroperitoneal fat (RAT) and epididymal fat / adipose tissue (EAT) in a recent rodent study from the Daejeon University in Korea, this effect was only observed in the young, yet not the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53031505510417072172014-06-04T17:09:00.001+02:002014-06-04T17:09:37.561+02:00Lean vs. Overweight: Post-Breakfast-Skipping Binge is Overweight-Specific. Lean Subjects Reduce Both Energy (-26%) & Sugar Intake (14%), When They Skip Breakfast
It always hits the (already) big ones.
A recent study that was conducted by a group of researchers from the Roehampton University, and the Universities of Northampton and Hull in London took an interesting and totally overdue approach to dispel the myths that revolve around the anti-obesity effects of breakfast. In the said study, a team of researchers recruited 37 participants who were Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87293541699374429952014-05-21T18:04:00.001+02:002014-10-29T04:42:33.853+01:00Breakfast!? An (Un-)Biased (?) Look at the Contemporary Scientific Evidence For and Against the Benefits of Having Breakfast and The Negative Effects of Skipping Meals
Believe it or not, but the question "low or high carb for breakfast" is non-sense, because there is no general answer. It depends on who is asking and what he is going to spend the rest of his day.
Before we can start reviewing the contemporary literature, we will have to define the term "breakfast" as the first meal in the day which is eaten in the AM. This definition differs from the "Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-80382101202532059612014-03-25T16:37:00.000+01:002014-03-25T16:38:39.187+01:00Non-Fasted Cardio the True Key To Weight Loss? Study Shows Significant Increase in Total Energy Expenditure W/ Fed vs. Fasted Cardio - High Protein Adds to the Effect
Cardio & weight training are not mutually exclusive | learn more!
It's actually quite funny. A few days ago I wrote in a short blurb for the daily SuppVersity Classic Article that the "never-ending debate" about fasted cardio "has lost some of its momentum when the HIIT craze hit the fitness community" and today I get the following message from Päivi (thx!):
"This study totally Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-76278144491095244992014-01-05T15:31:00.001+01:002014-01-05T15:33:41.592+01:00Protein Intake & Muscle Catabolism: Fasting Gnaws on Your Muscle Tissue and Abundance Causes Wastefulness
How much of the protein you can eat and how much of it you need two keep the status quo are very different questions.
Don't worry, this article is not about the notorious
.takeHome {background: #F0E9FF; padding: 10px 35px;font-family: 'Ubuntu Condensed', sans-serif; font-size:14px; margin: 10px -25px;} "Anabolic Barndoor" or the purported magic of "nutrient timing" and post.workout supplementsAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-4635394692050529432013-10-27T15:17:00.000+01:002013-10-27T15:23:59.238+01:00"Breakfast Keeps You Lean" Myth or Mystically True: Hard To Tell With All the Bias, Highly Improper Language Use, Misleading Citations and Unwarranted Causal Implications
We know just one thing about breakfast: Everyone believes it was good for you :-)
Let me first point out that large parts of this article are based on ideas from recently published paper by Brown, Brown and Allison who wrote about the unwarranted and deep rooted believe that skipping breakfast was the first step on the royal road to obesity in a recent issue of the American Journal of ClinicalAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7881984447271353432013-09-20T15:27:00.002+02:002013-09-20T15:27:43.190+02:00Intermittent Fasting Ramadan Style: Lose More Than 3% Body Fat Off an Already "Lean" 31" Waist in 28 Days. Plus: Why Do the "Fast / Starve Two Times à Week" Diets Work?
Feasting and a wasp waist? Does bring the two together?
You are among the couple of thousand people who have been following the Intermittent Thoughts on Intermittent Fasting Series, here at the SuppVersity you will be aware that despite "fasting windows", "feasts" and "breakfast skipping" a religious fast as it is performed by Muslims all around the world may share several key elements with Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-66591007697880755782013-08-30T15:53:00.002+02:002019-12-10T03:28:08.130+01:00Want to Clean Up Cellular Garbage? Train Fasted! Fasted Training Boosts Cellular Housekeeping (=Autophagy) & Forms the Basis of Structural Adaptations to Exercise
Want to promote muscular and overall health? Do this after an 8h+ fast.
Exercise is a stressor. It modifies the intra and extracellular millieu, impairs the energetic status and stretches, sometimes even over-stretches the membranes. That certainly sounds as if you want to avoid it at all costs, but as nature had it, it is this eustress (good stress) that is absolutely essential for the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25317438312044745402013-07-17T16:51:00.000+02:002013-07-17T16:55:47.002+02:00Do Chronic Energy Deficits Make Athletes Fat? The Longer & More Severe You Starve, the Fatter You Are. Irrespective of What the Calories-in-VS-Calories-Out Formula May Say
This is not an "anti-gymanstics" or "anti-runners" article, this is an anti-ruin-your-life-post for the average female and male gymrat.
Maybe you've read about the results Deutz, Bernardot, Martin and Cody published in their 1999 paper on the "Relationship between energy deficits and body composition in elite female gymnasts and runners"... in fact, it may be possible that I already mentioned Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23216558798389452682013-01-30T19:02:00.000+01:002013-01-30T19:08:37.892+01:00Fasted Cardio & Beyond - Optimal 24h Fatty Oxidation: How It Works, Why It Works & Why It Still May Not Be Worth It
Photo of a typical disciple of the cult of the "fat burning zone".
Day 3 of the SuppVersity Exercise Science Week and for some of you maybe about time to have breakfast... hold on, breakfast? But shouldn't you work out before breakfast? I mean this whole cardio in the morning business you have taken up lately is all about doing it before, not after breakfast isn't it? You grab your Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54559266908315905972012-10-08T18:40:00.001+02:002012-12-23T19:26:31.828+01:008x Increase in "Mitochondria Building" Protein PGC1-Alpha W/ Medium Intensity Exercise in Glycogen Depleted Elite(!) Cyclists: Training Revolution or Recipe for Disaster?
With only 2-7x increases in PGC1-alpha expression HIIT seems to lag behind compared to this "eat low, train low, gain high" strategy, but not every protein essay that glitters in the petri dish will turn into Olympic Gold in the real world ;-)
As a diligent student of the SuppVersity you should by now have at least a preliminary understanding of how the adaptive machine you call your "body" Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-63959241805703583252012-08-26T18:03:00.000+02:002014-05-19T04:46:59.166+02:00Circadian Rhythmicity - "Breakfast" or "Breaking the Fast"? Fasting as Zeitgeber & All About King, Prince & Pauper
Image 1: What would a King say if you served him that for breakfast?
When it comes to the regulation of circadian rhythms by nutrient intakes (and vice versa) the first thing we have to consider is the relation of the day-/night-cycle as discussed in the previous installments of this series and our (historical) ability to hunt and gather food. With our pathetic visual acuity in the dark and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35457302929560285132012-01-19T17:12:00.003+01:002012-01-19T17:14:17.514+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Bring Your Cucumbers to Vegas! Or, How Intermittent Fasting Can Make a Road-Trip Bodybuilding Compatible
Image 1: When a bodybuilder heads to Vegas, its either for the Arnold or because he knows the difference between passion and obsession.
I don't know what to say, but somehow I think I am kind of jealous. My friend Adelfo is heading to Vegas and I am sitting here in the rainy cold, reading about how he is preparing not for the contest, but for three wild days in Las Vegas! I mean if it were forAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2702312170297812702011-08-31T16:53:00.003+02:002011-08-31T16:56:24.878+02:00Glycogen-Free Muscle Growth - Erratum: Differences in P70K-Phosphorylation Between Glycogen De- and Repleted Leg Even Less Significant Than Previously Reported.
Image 1: For the SuppVersity Super-Student Duong Nguyen, training in the semi-fasted state worked wonders. Want to know more? Read his guest-post and visit his blog.
This is post #713 and another premier. It's the first time that I have
to go back (at least partly) on something I posted three weeks ago in a post about the
myth that well-stocked muscle glycogen stores would be necessary to
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28377341294383886902011-06-22T07:56:00.009+02:002011-09-01T08:00:20.411+02:00Eating by The Clock: Is Eating 3x a Day Making You Fat? Scheduled Feeding Results In Adipogenesis in Growing Rats - Less Lean, More Fat Mass.
Image 1: Simplified illustration of the
purported function of ghrelin in the
human body (healthhabits.ca)
Eating whenever you feel "hungry" (I suppose most of us don't even know what hunger is, anyway) seems to be a bad idea in a society where the abundance of readily available (low quality) foods turns out to be at the heart of many of the health problems we are facing these Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-71571797886338594032011-01-13T03:06:00.000+01:002011-01-13T03:06:00.577+01:00Lower Protein to Carb Ratio Impairs Akt/TOR Signaling Pathway after Fasting in Rainbow Trout"Boy, you need your carbs post workout!" This cornerstone of conventional bodybuilding wisdom is crumbling and a new study, if it had been done in humans, not in rainbow trout, would potentially refute this myth once and for all - at least, if one follows the popular (but false) assumption that it is because you are in a carb depleted or overall fasted state after a strenuous workouts.
A group Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com