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Ever Wondered Why the Fat Keeps Falling Off When You Embark on Intermittent Fasting Regimens? Calories, Bro!

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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 surprising for most of you to hear that a recent (re-)analysis of food logs from two intermittent fasting studies underlines how effective intermittent fasting really is when it comes to reducing people's energy intake. In previous studies researchers have already been able to show that the vast majority of dieters do not overeat and consume more than the ~1500kcal/d you may be missing on a fasting day. Learn more about fasting at the SuppVersity Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast ...
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8 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

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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 controlled clinical trial with two arms, involving healthy volunteers only. And yes, it is indeed very likely that the subjects who chose to be in the fasting group had a positive bias towards 'not eating' once a week... ...but hey, let's be honest: Isn't that the "real world"? I mean people who will subscribe to any form of intermittent fasting protocol usually do so voluntarily. The fact that the study was nonrandomized is thus in line with the authors' intention which was to "evaluate whether intermittent fasting is an effective preventive measure and wh...
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Alternate Day Fasting: Does it Matter How You Time (Lunch / Dinner) & Distribute (1 or 3 Meals) Your Fasting Day Meals?

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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 first 30 minutes of racking the weights. In view of the far-reaching effects of our biological clock and its close interaction with food intake and nutrient availability, it is, after all, only logical to assume that food timing  could have a significant effect on our metabolic health. Learn more about fasting at the SuppVersity Breakfast and Circadian Rhythm "Lean Gains" Fast Works Habits Determine Effects of Fasting Fasting Works for Obese, Too!? IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction Previous research suggests that at least some ...
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True Alternate Day Fast Beats Classic Dieting: Max. Fat, Min. Muscle Loss, No 'Metabolic Damage' in 32 Wk Human Study

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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 full fast as in "not eating anything" every 48h - like in "Monday, don't eat; Tuesday, eat regularly, Wednesday, don't eat; Thursday, eat regularly..." As of now, only a handful of rodent studies tested (quite successfully, though) these "true alternate fasting" regimen, while human studies often used reduced, but never no energy intakes on the fasting days. That's until now, though! Scientists from the University of Colorado Anschutz Medical Campus randomized decently healthy, but obese adults BMI 30 kg/m², age...
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Carbs, Leucine-Rich Whey or Soy +/- HMB - What's Best to Protect Muscle From Catabolism During an Extended Fast?

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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, there is, as scientists from Aarhus University Hospital  point out, almost no information "about the effects of leucine-rich protein supplementation to humans during catabolic conditions such as fasting" (Rittig. 2016). This is however, only partly right. From previous articles here at the SuppVersity  you know that studies investigating the effects of protein supplements on muscle protein maintenance exist and that the effect is - due to increased wastefulness - less pronounced than you probably hoped for. Learn more about high-protein intakes / diets at www.suppversity....
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