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Nutrient Timing Less, Cyclic Dieting & Baseline Microbiome More Important for Fat Loss - Nutrition Science News 02/18

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They may have been published in "Obesity" and observed in people w/ weight problems, but the results of these three recent papers are still relevant for lean, metabolically healthy people, too. Even if you are already way beyond the stage, where "weight loss" is your main interest, I am pretty sure you will appreciate this selection of recent studies from obesity research all around the world. After all, some of the research may actually help you achieve your new goal which should be to lose body fat while keeping or even building lean mass. In today's research review I am going to discuss three papers that have recently been published in the International Journal of Obesity (after being available online since late 2017, btw). To generalize one could say that the papers deal with the effects of nutrient timing and your microbiome on the efficacy of your fat loss efforts. Review older articles about the gut - health  axis.at the SuppVersity Bugs Dicta...
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Dietary Fiber - Friend or Foe? Addition of Hydroxpropyl-Methylcellulose, a Non-Fermentable Viscous Fiber, to Standard(!) Rodent Chow Reduces Fat Gain by -22%

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Image 1: Just as about everything, these days, you can buy the semisynthetic non-fermentable viscous fiber Hydroxpropyl-Methylcellulose pound-wise from China - this is probably also where the producers of the junk food you hopefully are not eating get their E464 from ;-) If the health and fitness community on the Internet was a battlefield (personally, I sometimes think it is ;-) one of the ongoing skirmishes would certainly be fought over the question whether the deliberate ingestion of great amounts of dietary fiber was a good or rather a bad thing. I must admit that I have not really made up my mind on the benefits and caveats of increasing or decreasing your fiber intake, partly because the available science appears to be quite inconclusive. This, obviously does not hinder the "ANTI faction" in the fitness and nutrition world to add "fiber" as the 1001 item on their never-ending list of ultimate dietary evils. My gut feeling does yet tells me this has more ...
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Even Individuals on a "Healthy" Diet May Benefit from Supplemental Fiber

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Fiber has been advertised for years as a universal health promoter. It curves appetite, reduces cholesterol and improves digestion - but is it really necessary to supplement with additional fiber, if your intake in fibrous veggies etc. is already high? A recent study by scientists from Australia ( Pal. 2010 ) suggests that it may not be necessary, yet beneficial. Figure 1: Changes in body weight (A); BMI (B); % body fat (C) and waist circumference (D). From left to right: Control, FIB, HLT, HLT-FIB Studying a cohort of 72 overweight and obese individuals with a BMI between 25 and 40 kg/m 2 and age between 18 and 65 years, the researchers found that over a time period of 12 weeks in which the subjects either practiced their "normal" eating habits or changed to a healthy food diet (HFT), supplemented with fiber (FIB) or switched to a healthy food diet that was supplemented with fiber (HFT-FIB)... [...] weight, BMI and % total body fat were significantly reduced in FIB...
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Dietary Fiber Does not Significantly Reduce Mineral Absorption from Food

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Other than common broscience tells you, the inclusion of healthy dietary fiber into your diet will not hinder mineral absorption. This is the result of a study by Callegaroab et al. ( Callegaroab. 2010 ) who investigated the effect of supplementation with fiber-rich multimixtures on dietary concentration and apparent absorption of minerals in rats. Their findings are unequivocal: The relative apparent calcium absorption was slightly decreased by the HF addition, with no change in the absolute apparent absorption . The absolute apparent absorption of phosphorus and magnesium was increased by the intermediate dietary fiber level MM [medium fiber] and HF [high fiber] additions , whereas the manganese absorption was increased only by the HF addition . The apparent absorption of copper was not affected by the MM supplementation. With the amount of dietary calcium being (mostly) adequate, and in view of the fact that absolute absorption did not decrease, it must be concluded tha...
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