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Meal Timing Crucial for Fat Loss? Is WHEN You Eat More Important for Losing Weight Than HOW MUCH You Eat?

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In rodents, incorrect meal timing can partly override the benefits of energy restriction. "You need a caloric deficit to lose weight..." The latest study from the  University of Texas Southwestern Medical Center   does not  refute this principle. It does, however, add to it an "... and you must not eat at the wrong times!" Confused? Alright, here's the elevator's pitch for the latest paper in Cell Metabolism : Scientists fed rodents calorie-reduced diets. Rodents lost weight, but only if they were fed at night (when they would usually be active), a pair-fed group that ate during the day (when mice are usually inactive), on the other hand, didn't lose a gram. Learn more about skipping meals at the SuppVersity Start Havin' Br-eakfast, Get Fat "Lean Gains" Fast Works Fasting Better W/ 1 or 3 Meals? Breakfast Habits Matter IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction Ok, now that I probably have yo...
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Accuracy of Calculated Metabolic Rate in Athletes: Best and Worst Equations are +3% to -17% Off Measured RMR | Plus: Spreadsheet to Calculate Your RMR With Each Equation

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Wouldn't it be cool if you could simply plug your computer into a USB-slot at the back of your head to read out your energy status...? Ah, no, it wouldn't! It's already scary enough how much Fitbit, Garmin, and co know about us. This is by no means the only problem with metabolic research, these days, but it's one that's really getting on my (and probably also your) nerves. It's all about the sick and obese. It is thus no wonder that you will easily find papers that assess how the Nelson, Mifflin, Harris-Benedict and other equations that are commonly used are off wrt the real energy requirements of the average obese type II diabetic. What you'll be hard-pressed to find, though, is data on their accuracy in athletes. I have addressed this issue before, but with the publication of a recent paper in the  Journal of Strength and Conditioning Research  there's now more data available than from all the previous studies I've seen. The effect of lean...
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Pistachio Phenols 90% Bioavailable. Phe, Leu, Glu & Trp - Four Satiating Aminos. Artificial Sweeteners Act as Anti- Convulsants. Dendrobium for Glucose, Lipids & Kidneys

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Since I am a little pressed in time, I won't beat around the bush, but rather get to the meat of the matter of this Nutrition Quickie , right away... well, actually today's nutrition quickie has no item on meats, but is has one Dendrobium , which is actually rather a supplement - be that as it may, here you go: Since you (hopefully ;-) haven't swallowed a bomb colorimeter, it's actually no wonder that your body can only access 75% and 95% of the energy this little oven can squeeze out of almonds and pistachios. If you went with the Atwood factor (which says fat = 9kcal/g) and simply added fats, proteins and carbs the discrepancy for almonds would even increase to ~35% (Nowotny. 2012) Almonds deliver 25% less calories that the nutritional label will tell you (Gebauer. 2012) -- At the FASEB meeting in April 2012, already, scientists from nowhere else than the mighty USDA, respectively the Beltsville Human Nutrition Research Center of the USDA presented the results...
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High Reps vs. 5x5 - Revisiting the "High(er) Reps for Fat Loss"-Myth: Do You Really Believe that "Burning" +13 Extra Calories Will Make a Difference?

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Image 1: Vince Andrich , here at the 1988 Nevada State Bodybuilding Competition, knew it all along: Hard work , not high reps will get you the stage-ready physique everybody aspires... and I mean look at him are you seriously questioning Vince's expertise? If you have listened to the latest installments of BodyRX Radio , the idea that strength (and HIIT) training, not calorie restriction and endless cardio sessions pave the way to a leaner, more muscular physique . And although it may be of secondary importance whether you are burning 100kcal or 200kcal during those workouts, it stands out of question that you won't get rid of those damn spare tire, if you do not exert yourself in the gym (something Layne Norton is notorious for, as you may have seen in one of his workout videos or heard on BodyRX, lately) - because, after all, energy expenditure does count, even if the energy equation is much more complex than the simplistic calories in vs. calories out paradigm that is ...
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Carbohydrate Restriction Reduces Liver Triglycerides More Effectively Than Calorie Restriction - With Equal Weight Loss Outcomes.

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A calorie is not a calorie, I hope you knew that even before Garry Taubes published his famous NY Times best-seller. Yet, in case you are still looking for respective studies to show to medially indoctrinated family members or friends, who still believe that - even if fat is not the enemy - half ratios would be the key to health & longevity, you might be interested in the results of a very recent investigation by Browning et al. ( Browning. 2011 ). The scientists put a group 18 non-alcoholic-fatty-liver patients on either a carbohydrate-restricted (<20g/day) or a calorie restricted (1200-1500kcal/day) diet - just to make sure you get this right: the carb-restricted group ate as much calories as they wanted! - and measured hepatic triglyceride levels before and after the 2 week dietary intervention. Probably to the surprise of many members of the medical orthodoxy, both groups lost about the same amount of weight ( in fact the low-carb group lost -4.6kg, while the low-calor...
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Burn Additional 27 kcal with 6mg/kg Caffeine Pre-Workout

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Caffeine is the cornerstone of almost each and every fat-burner on the market. But how effective is it in raising your energy expenditure? A study ( Astorino. 2011 ) conducted at the Department of Kinesiology of the California State University provides an answer: Not very effective. Astorino et al. had 14 strength-trained men who were regular caffeine consumers perform a strength workout with either 6mg/kg (thanks to Ezhan who pointed me to a type here. It's 6mg not 0.6 as it said before) caffeine or placebo supplement pre-workout. What they found was that Caffeine intake increased total energy expenditure by 15% (P<0.05), but the additional calories burned was minimal (+27 kcal). Well, I suppose this is about the amount of calories of a small carrot and not really what you would expect from a fat burner .
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