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High Energy Flux, A New Determinant of Successful Weight Loss? Eat More, Train More, Lose More? Increased Resting Metabolic Rate & Satiety, Decreased Hunger While Dieting!

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Always hungry? Can't lose weight? "Train more and eat more" ( not less!) could be the solution. A recent thesis from Rebecca Foright, highlights that a high energy flux state characterized by high daily energy expenditure (resulting from increased physical activity) with matching high energy intake (high-calorie throughput) may attenuate the weight-loss-induced energy gap by reducing hunger and ameliorate the otherwise diet-related reduction in resting metabolic rate. Foright recruited eleven obese study participants from the Colorado State University community and surrounding areas to test her "exercise more, eat more, lose more (easily)" hypothesis. The enrollment criteria included: BMI between 30-43 kg/m², age 18-55 years, weight stable over the prior 12 months, desire to lose weight, and ability to exercise as assessed by electrocardiogram (ECG), resting blood pressure and a normal incremental exercise test to exhaustion with simultaneous ECG. Exclu...
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Not Exercise, But Dieting Makes You Hungry: Beneficial or No Effects on Appetite of Exercise in Lean & Obese. (Ab-) using Exercise to Make Up For Messy Diets Still a Bad Idea!

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Will working out make you cheat on your diet, 'cause it leaves you drained and ravenous? Or is it even a stand-alone weight loss tool with satieting and anti-depressive effects? As a SuppVersity reader you will probably be aware of the fact that the purported "appetite increasing" effects of exercise are non-existent. Against that background, you won't be surprised to hear that scientists from the Norwegian University of Science and Technology have recently been able to show that the alleged hunger-inducing effects of exercise didn't occur, in twelve overweight/obese volunteers who had to perform moderate or high intensity exercise, either. The exercise sessions, which were spaced 1-week apart and to which the subjects were randomly assigned in a counter-balanced fashion lasted 1 hour and were - and this may be an important fact - performed after a standard breakfast. You can learn more about workout routines at the SuppVersity What's the Right ...
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True or False: High Volume + Nutrient + Low Energy Foods Keep You Lean. Bonus-Q: Will a High Volume Make Your Stomach Go Baggy & Mess Up Your Satiety Response?

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There are millions of ways to con- sume 100kcal and volume isn't the only difference (img greatist.com ) I have repeatedly pointed out that filling yourself up on vegetables and other high volume, high nutrient (vitamins, minerals, polyphenols, etc.), low energy foods is one of the fundamental principles of weight management. The question that remains, though, is whether this principle is so effective because of the food we eat (tons of veggies), or rather due to the fact that there is no room for the foods we thusly don't eat (the typical processed junk)? I guess, it's not debatable that replacing trashy foods with healthy ones is the most important factor. We have all heard about the beneficial effects "high volume foods" and the downsides of the average high energy + low nutrient 100kcal junk-food snack. But how important is the volume, actually? Isn't food "quality" (whatever that may be) all that counts? You can find more True or False...
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Pre-Meal Protein Ingestion to Improve Glucose Tolerance: Insulin, GIP, GLP-1 - That's the Whey(!) it Works! Plus: Even Pure Glucose Can "Improve Your Insulin Tolerance"

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Can a whey protein appetizer really undo the damage of greasy fast food? Probably not, but it's still interesting to see how it affects the postprandial glycemia. Insulin resistance is the #1 contributing factor to the obesity epidemic and despite the fact the solution is already out there ( read more about the necessary lifestyle modifications), it probably won't hurt to know if something as simple as having a high protein "appetizer" before a junky meal could improve blood glucose management even further, right? "Right, 'cause protein is always, good!" Ah, no... I guess the answer is a little more complex than that... Nevertheless, I still suspect that the results, Tina Akhavan and her colleagues from the University of Toronto present in their soon-to-be-published paper in the Journal of Nutritional Biochemistry will be of interest to you. The study results are interesting, to say the least... ... and that's not despite but rather becau...
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The Satiating Secret of Arginine, Lysine and Glutamic Acid. Plus: Things You May Not Know About These Aminos

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No, no and no. No amino acids = no satiety = no weight loss. Personally, I have never been interested in products that would increase satiety. Being a born masochist, at least, when it comes to cutting body fat, I always liked being hungry... well, at least until I had to learn that there is an intricate hormonal connection between "being hungry" and the diet-induced reduction in metabolic rate, hormonal production etc. That changed my whole perspective on agents that increase satiety completely, and I started to read read papers like the one Jordi et al. are about to publish in one of the upcoming issues of the Journal of Physiology (Jordi. 2013). The satiety shoot-out According to the researchers from the University of Zurich , the top-dogs, or rather the most satiating among the so-called proteogenic amino acids, which are ... L-Leucine (Leu / L) L-Lysine (Lys / K) L-Methionine (Met / M) L-Phenylalanine (Phe / F) L-Proline (Pro / P) L...
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Inulin & Beta Glucan Reduce Body Fat Gain By -50% & -33%! Both Have Similar Effects on the Gut Microbiome, But Only Inulin Appears to Be More Than An Appetite Suppressant

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What do these Jerusalem artichokes , agave , bananas , burdock , camas , chicory , coneflower , costus , dandelion , elecampane , garlic , jicama , Leopard's-bane , mugwort , onion , wild yams , yacon and a whole host of other foods have in common? Right! They contain inulin. Whether you will be able to get a whopping amount of 10% inulin in your diet w/out the use of supplements or "enriched" foods, is yet as questionable as how beneficial this actually is for friends of physical culture. The gut microbiome is not just one of the hottest topics in the (health-)blogosphere, it is also a subject of ongoing research. Research, however, that is, if we are honest, still very much in its infancy. As impressive as the results from the latest studies into the metabolic downstream effects of the administration of fermentable fiber to rodents may be and as obvious as their relation to certain changes in the gut microbiome of the animals may appear - in the end, our unders...
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Y3K Fat Burners: Bile Acid Suppositories! Plus: How This Relates to Taurine, Cholesterol, Statins and Diabesity

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Image 1: Is the US starving for sulfur amino acids and cholesterol? You've learned in yesterday's post (cf. " Sodium-Alginate for 30-40% More Weight Loss and Body Fat Reduction on Mild Caloric Deficit ") on the surprising fat-loss effects of seaweed extract, or sodium alginate, already that the "fat burner" of the future isn't going to be a stim, ... well, at least not necessarily or exclusively, but rather a compound that acts onto the GBA, the gut-brain axis by modulating your bodies response to food and fasting. Now, as gross as this may seem, a recently published study from the United Arab Emirates University does suggest that this fat burners may not even come in pill, but rather as a suppository! A fat burning suppository? Wtf.... I see you are shocked, well so was I, but the alternative would be that you take a syringe and... ah, let's just assume they came out with a suppository which could deliver the same 0.66, 2.0, 6.66 and 20.0 mm...
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