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Every-Other-Day 'Fasting' in Trained Athletes: Effects Range from Fat Loss to Significant Performance Enhancement

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ADF -esque diet strategy w/ dieting vs. fasting works for "athletes", too. Intermittent fasting in its various incarnation (aka "lean gains" = 6/18, "every-other-day", "2-3 weekly fasting days, etc.) are getting more and more popular and science shows: # Fasting is probably not just a fad. In fact, the number of RCTs to confirm beneficial effects on body composition, inflammation, heart and brain health, etc. increases by the day. The latest addition to the accumulating research has just been published in the Journal of the ISSN ; although, technically speaking it is rather an alternate days dieting regimen with a comparatively mild deficit of 33%. In their paper, Victoria Pons et al. ( 2018 ) aimed to "evaluate the effects of every-other-day feeding CR interventions on the body composition and physical performance parameters (during maximal exercise tests) of well-trained athletes" (Pons 2018). Learn more about fasting at the Sup...
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Cyclic Dieting (2:2 ON/OFF) Drops 12.3 vs. 8kg of Body Fat in 16 Weeks, Maintains REE During + Fat Loss Post Dieting

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It would be nice to see if this form of "long-term"-refeeds or diet-breaks works for leaner men as well.  You will remember that I've previously discussed the advantages of cycling your energy intake in both, classic intermittent fasting or alternative-day fasting contexts, as well as refeeds . Just like the protocol that was used in a recent study from the University of Tasmania  (Byrne 2017), all these diets belong to a category of diets that is characterized by what scientists call "intermittent energy restrictions". The latest RCT by Byrne et al. (2017), which has just been published ahead of print , took a slightly novel approach to energy cycling, though. Compared to IF and ADF, regimen, the energy intake in form of very long intervals (weeks vs. days or hours): more specifically, 8x2 weeks of dieting interspersed by 2 weeks on a maintenance diet. Despite these differences, the reasoning behind the study design was pretty much the same bodybuilde...
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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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Women Have a Hard(er) Time Losing Body Fat W/ Exercise 'cause it Increases Their Appetite More Than Men's, Right?

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Is she going to binge after this body weight squat workout? Nah, don't worry... I've repeatedly written about studies that show that the Taubs'ian notion that "exercise is useless because it just makes you hungry" is bullsh*t. It is indeed useless to work out to burn calories, it is yet never useless to work out - even if fat loss, not health or longevity is your goal. What you should be aware of, though, is that there is a gender bias in the selecting of subjects in health sciences; and since the average subject in nutrition and exercise sciences is male and studies that have enough male and female subjects to identify relevant sex differences are rare, we don't really know if everything that has been "scientifically proven" can also be considered "scientifically proven" for female dieters and/or trainees. Learn more about the (often ;-) small but significant difference at the SuppVersity 1g PRO per 2g CHO + Circuit T. for Wome...
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