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.comBlogger2719999tag:blogger.com,1999:blog-4447249123519658347.post-3318750273868651702017-07-18T01:51:00.000+02:002017-07-18T01:51:28.181+02:00Less Frequent Meals and Eating Most Calories Early in the Day May Prevent Body Fat from Accumulating Over Years
Epidemiologists created the myth of obesity preventing, weight loss promoting effects of increases in meal frequency. Experimental scientists have yet not been able to convince the public that this is bogus... so, studies like Kahleova e al. (2017) may be 'observational bogus', but could actually be more likely to facilitate change than even the best RCTs.
As a SuppVersity reader you knowAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-9602899477703840282016-11-27T04:29:00.000+01:002016-11-27T12:35:43.460+01:00DIT: Four Fat-Burning Facts About the Effects of Calories, Macros + Meal Timing on the Thermogenic Effects of Foods
A dream has come true: You can burn more calories by eating more... unfortunately, the so-called "diet-induced thermogenesis" does not fully compensate the increased energy intake - you cannot eat yourself slim as "unfair" as some people think this was.
You all will have read that: eating a high protein meal first thing in the AM kickstarts your metabolic engine. But do you also know that thisAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3021520793312621632016-01-27T12:58:00.005+01:002016-01-27T13:09:55.349+01:00Regular Meals Promote Thermogenic Effect of Food - 22% to 50% Higher Postprandial Thermogenesis in Healthy Women
While the ads for many fat burners tell you just that, thermogenesis is not the #1 determinant of whether you're lean or fat. It is just one of a bazillion factors that influence your energy balance which in turn controls your weight.
Thermogenesis is (falsely) treated like the holy grail in fat loss supplement ads. When all is said and done, though, even a 100% increase in thermogenesis, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49681639525404855062015-03-20T14:23:00.000+01:002015-03-23T07:03:30.509+01:00Are Six Meals Better Than Two? Recent Study Shows Lean Mass Gains on Std. Energy-Reduced Diet W/Out Differences in Fat Loss W/ 6 vs. 2 Meals/Day - Do You Have to React?
Do the results of the latest randomized controlled cross-over study from the California State University mean that you have to change your eating habits? Find out in today's SuppVersity Article!
If you are a SuppVersity reader you know that the scientific evidence that eating four meals instead of two when dieting is scarce. More recently, there have actually been more studies to suggest Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34762342153588951552014-08-31T15:57:00.000+02:002014-09-06T10:47:36.099+02:00Less Frequent Large(r) Meals & Caffeine - Proven Ways to Increase Your Energy Expenditure & Conserve Your Resting Metabolic Rate While Dieting | Part I of A Multipart Series
Whether you want to lose or gain weight, never forget to "Eat to live!"
To lose weight, you must create a negative energy balance.It is however unrealistic to expect your body not to do everything it can to conserve energy, when you've been eating 50% below maintenance for weeks (e.g. you need 2,000kcal, but eat only 1,000). Not to reduce your energy intake by more than 40% (for max. 2 weeks)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-83798623304271953502014-05-24T16:20:00.000+02:002014-05-24T16:20:05.382+02:00Does the Optimal Meal Frequency Depend on Age? Study Suggests: Kids Better Eat Often, Adolescents Rather Step Away From Their Sugary Sins - Quality Counts!
Frequent Meals Are a Good Thing
For Young Kids
But Not For Older Ones Who Will Self-Select Their Snacks
My recently published article "Many Small Meals Suck! Especially For Diabetics. Human Study Shows 6 Small Meals Mess W/ Blood Sugar Control, Make You Hungry and Decrease The Metabolic Rate" (read more) has caused quite a stir in the comment section on the article page, as well as on 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-43412696949504161002014-05-15T18:00:00.001+02:002014-05-15T19:30:11.094+02:00Many Small Meals Suck! Especially For Diabetics. Human Study Shows 6 Small Meals Mess W/ Blood Sugar Control, Make You Hungry and Decrease The Metabolic Rate
No, no and no! Don't be stupid! Eat to satiety and fast or stay fat forever! Frequent meals will hamper not improve dietary T2DM treatment.
If you want my honest opinion, the only thing that's surprising about the following line you are about to read in all major science news outlets, today, is that it has taken scientists years to understand that "two large meals (breakfast and lunch) better Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53282678240808223872014-04-18T15:18:00.004+02:002014-04-18T15:18:51.217+02:00Who Wants To Snack Forever? He Must Be an Idiot, 'cause Snacking is Bad for You - Expect It's Protein and Doesn't Increase Your Energy Intake Way Beyond Your Demands
Hands off, if you want to stay lean!
I guess there is a bit of a hyperbole involved in the headline of today's SuppVersity article. In view of the latest results of an experiment that was conducted by scientists from the
San Diego State University, it's yet probably not totally beside the point.
Zachary Clayton and his colleagues did after all find that their subjects showed similar unwantedAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13620639636366509342014-03-31T18:15:00.001+02:002014-03-31T18:21:13.245+02:00Human Study Links High Meal Frequency to Higher Weight Gain and Accumulation of Liver Fat: Are Our Sugary + Fatty Snacks the Reason We Are Sick & Obese?
The "average Westerner" is fat. That's for sure, but is it actually possible that it is the often recommended increase in meal frequency which is to blame for that?
A soon-to-be-published published study from the Academic Medical Centre Amsterdam sheds a whole new light on the role chocolate bars, potato ships, coke and even "healthy" *rofl* fruit juices may play in the etiology of the obesityAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73393549116313087972014-03-06T16:36:00.000+01:002014-03-06T16:42:31.951+01:00Grazin' Study Shows: Increased Eating Frequency Bad For Obese and Lean Men. Reduced Diet-Induced Thermogenesis and Blunted Lipolysis Could Promote Future Weight Gain
Grazing not allowed!
Usually, I don't do this in the introduction of an article, but in this case, it fits so nicely that I just can't resist to prepend todays SuppVersity article with a citation from the conclusion of a recent paper in Pyschology and Behavior, a journal of which I believe that it covers the true reasons of the obesity pandemic... but I am digressing, here's your quote (Adel 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-60675493536234859932013-09-14T15:24:00.000+02:002015-05-09T06:04:44.917+02:00Get Your Protein, Veggies & Fruits and Get Them Regularly: High(er) Meal Frequency (6 à Day) + High(er) Protein Diet Support Weight & Fat Loss on a Diet
There are more than six ways to get six-pack abs - trust me.
I guess, I am going to provoke a quarrel by claiming there may be advantages to eating more frequently. After all, saying anything that could be interpreted as criticism of intermittent fasting is about as unpopular as talking about the benefits of carbohydrates, these days. And I am guilty of doing both on a regular basis.
The Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45139662693722109642013-07-18T17:01:00.000+02:002014-02-13T05:58:34.576+01:00Eight Meals Instead of Three Keep Leptin & Insulin Stable and Shift the Nigh-Time Leptin Peak Towards the Early Morning - Impressive? Well, What is That Good For, Then?
All at once, in three or eight equal portions? That is the question... well, I guess these days no one would even dare saying that you should eat all the three "meals" in the middle column individually in order to make it to the 8 meals a day line, but in 2004, when this study was published things, were still a little different. For good reason?
It has become very quiet in the "eat as many Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58022914489345463842013-06-05T16:20:00.001+02:002013-06-05T16:20:41.698+02:00Ramadan Improves Body Composition of Young & Older Men, Young Women Don't Benefit and Women >37y Become Fat During the Fast - Implications for Intermittent Fasting?
It may not be "paleo conform", there but the traditional Ramadan menu is 100% home-made from fresh foods - that alone will make a huge difference.
"I hear you..." What's that supposed to mean? Well, in a way I am running the SuppVersity for me, because I like the idea that people like you come here and think "Hey, today I've learned something new", "... read something interesting" or at even".Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46039334122264621872012-04-13T17:33:00.004+02:002012-04-13T18:44:35.859+02:00"20g or 40g of Whey?" That's the Wrong Question, When 4-5x 20-25g from Different Sources Would be the Answer!
Image 1: There could be a reason that your favorite protein powder comes with a scoop and a suggested serving size of 25-30g protein (max.)
If you could just pick one dietary supplement to take to desert island, what would it be? Creatine? Unquestionably a good choice. Yet even if the local fauna provided you with unlimited amounts of eggs, meats and fish, a whey protein powder, or I should Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2621414029204581082011-10-16T17:16:00.001+02:002013-02-27T16:23:49.042+01:00Intermittent Thoughts On Intermittent Fasting - Exercise (1/3): Cycling, Powerlifting and Lean Gaining ;-)
Image 1: It may be more effective than your usual "eat half as much diet", but even with intermittent fasting exercise is compulsory, not facultative.
In the last installments of this series we have analyzed the natural interplay between AMPK and mTOR, have learned that chronic over-expression of either of the two can be detrimental to the way you look, feel and perform and have scratched on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23086894911079748212011-09-25T17:48:00.002+02:002014-11-17T10:51:23.654+01:00Intermittent Thoughts on Intermittent Fasting - The Switch: Introducing the AMPK vs. mTOR Metabolic Seesaw
Figure 1: The mTOR - AMPK "cycle" can become a vicious one, as soon as its natural balance becomes disturbed by external, mostly nutritional and/or exercise related factors. Intermittent fasting could help you restore the balance.
Before we prematurely(?) break the fast and get to the nitty gritty of the feeding
window, I want to briefly recapitulate the results of the last installment,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-20289902052984474432011-09-18T17:16:00.002+02:002013-02-27T16:23:48.966+01:00Intermittent Thoughts on Intermittent Fasting - The Fast #2: Health & Longevity Effects of Intermittent Fasting
Image 1: Any roundworms reading this? I hope you know that by not eating enough and feeling miserable you can extend your lifespan ;-)
Thanks Caenorhabditis elegans, or "C. elegans", almost everybody who is able to read a newspaper or online magazine will have heard of the miraculous effects of calorie restriction and fasting on longevity (of this worm!). Since I assume that you possess more Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6370616759628454722011-09-11T17:27:00.002+02:002013-02-27T16:23:49.176+01:00Intermittent Thoughts on Intermittent Fasting - The Fast #1: Metabolic and Endocrine Response(s) During the Fast.
Image 1: "Fasting? Man, everyone knows that this makes you fat and miserable - gimme that frickin' Big Mac I need to keep my metabolic rate elevated!"
(photo boners.com).
While the initial three installments of the Intermittent Thoughts on Intermittent Fasting series focused on dispelling three of the most commonly held beliefs that would speak against the use of an intermittent Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-14123867299718051402011-09-06T18:07:00.000+02:002011-09-08T17:09:54.143+02:00Intermittent Thoughts on Intermittent Fasting - Myth #3: Intermittent Fasting Hampers Athletic Performance.
Image 1: Would Usain Bolt be able to compete on an intermittent fast? Or would even the performance of the fastest man in the world suffer? (photo by Erik van Leeuwen)
In the first three installments of the Intermittent
Thoughts on Intermittent Fasting series, you've already
learned that, just as an increase in meal frequency does not
magically strip off unwanted fat-weight, a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17882943397696844872011-09-05T17:36:00.001+02:002011-09-05T17:37:48.589+02:00Intermittent Thoughts on Intermittent Fasting - Myth #2: Reducing Meal Frequency to 1-2 Meals Will Make You Fat.
Image 1: It stands to reason that "reducing" your food intake to one serving of 13,780 pounds of spaghetti + 120 gallons of ruby red marinara sauce is not really what "intermittent fasting" is all about (world record of 2009 at Buca di Beppo's in Garden Grove).
In yesterday's first installment of the Intermittent Thoughts on Intermittent Fasting series, you have already learned that the idea Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-23111414857635636422011-09-04T17:07:00.000+02:002015-05-19T16:10:03.592+02:00Intermittent Thoughts On Intermittent Fasting - Myth #1: A Higher Meal Frequency Equals a Higher Metabolic Rate.
Image 1: Intermittent Fasting or Eating by the Clock? Debunking an old myth to give a new dietary paradigm its break (img hardwaresphere)
IF I had to name the one diet trend (besides "Paleo") that gets the most public attention, lately. It would probably be intermittent fasting, or "IF" as it is often abbreviated in the blogosphere. In view of the popularity of Duong Nguyen's guest-post 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-8311285711312755982011-05-07T00:01:00.001+02:002011-05-07T07:42:01.070+02:00BodyRx Show #019 – Meal Frequency: "Is it Better to Eat More or Less than 3-Squares a Day?"You are invited to join Scott Connelly, Vince Andrich, Layne Norton, Patrick Arnold and Carl Lenore for an in-depth look at the ever recurring question of whether eating every 2-3 hours is beneficial, let alone necessary for someone looking to improve his body composition, or whether the whole fuss about "avoiding a catabolic state" and "ramping up the metabolism" by frequent meals is nothing butAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48455681984218574522011-03-11T02:35:00.000+01:002011-03-11T02:35:00.577+01:00Review of Intervention Studies Shows: Weight Loss Success Independent of Meal Frequency"Eat 3 large meals à day!", "Eat smaller meals every 2 hours!", "Eat a single meal and fast the rest of the day!" If you have been trying to find information on how to lose weight effectively, you probably heard all these "expert" advises. What if I told you that a recent review of 25 weight loss interventions shows that it simply does not matter!
In an extensive review of the literature, PalmerAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com