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Alternate Day Fasting & Classic Dieting: Same >5% Weight Loss in 57 vs. 67 Days W/ Unwittingly Increased Deficits

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ADF vs. continuous dieting in overweight/obese women: ADF marginally faster, about identically satiatin' but not per se 'superior' "When Weight Loss is Standardized (to 5%), Overweight / Obese Women are Neither Hungrier Nor More Satiated When Eatin' in an Alternate Day vs. Chronic Energy Deficit. Implications?" ⬅ that's the title of a #SuppVersity Facebook and Instagram post I was just about to publish yesterday to then decide: 'Hey, you've spent a lot of time to summarize the results of this study. Spend another 10 min (which became 1h) and you've got a short news item and hence a new article many of you may be (rightly) waiting for...' Learn more about fasting at the SuppVersity Monthly 5-Day Fast Works "Lean Gains" Fast Works Habits Determine Effects of Fasting Protein Modified Fast 4 Health IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction Now, that I am actually in the process of wr...
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Intermittent Fasting in Trained Women Adds Same Amount of Muscle, Strips Extra Body Fat (4-6%) | No Effect of HMB

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HMB did matter, but not significantly; and fasted training was not involved in the extra-fat loss and improvement in body composition. While it has long been discussed if serious gainz are even possible on time-restricted feeding regimen, such as classic 'intermittent fasting',  SuppVersity readers have known for years that "New 'Lean Gains' Study Confirms: IF Gets Athletes Lean & Improves Insulin Sensitivity W/Out Impairing Their Gains" (➡ article discussing Moro 2016) - that's in men, though, and that, in turn, is one of several factors that make the latest study by Tinsley et al. (2019)  worth looking at. In their latest study, the Texas Tech University  researchers combined two research questions into one study: (a) Does time-restricted feeding  affect the adaptive response to resistance training women? (b) Can this effect be augmented and/or modulated by supplementing the leucine-metabolite HMB  during the fasting phases (and once in the ...
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Intermittent Fasting Beats Isocaloric Continuous Dieting (Fat Loss & Health) | New Study + Research Update 12/18

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Is intermittent dieting the better form of dieting? Results are promising, but far from conclusive - even in 2018. Check out the latest study in Obesity  and selected research from '18, now! Let's get this straight, right away. The lion's share of the currently available literature on intermittent fasting vs. continuous dietary restriction suggests that "[i]ntermittent energy restriction [is] comparable to continuous energy restriction for short-term weight loss in overweight and obese adults" ( Harris 2018 ). And yes, there are numerous studies suggesting that intermittent (IER) is even superior to regular, continuous energy restriction (CER). Learn more about fasting at the SuppVersity Monthly 5-Day Fasting Works "Lean Gains" Fasting Works Habits Determine Effects of Fasting Fatloos W/ Short Feeding Period IF + Resistance Training = WIN ADF Beats Ca-lorie Restriction However, with the plethora of different regimen and othe...
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Postpone Breakfast, Prepone Dinner (Each 90 Min), Eat How Much & Whatever You Like → Lose 2% Body Fat in 10 Wks

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The great strength of the study, the leeway the subjects had in terms of what and how much they would eat would, is also an important weakness because it would require a much more thorough monitoring of their food intake to appropriately interpret all the results of this pilot study. As a SuppVeristy  reader, you're well aware of the health , physique , and performance benefits of (intermittent) fasting and/or eating in tune with your biological clocks  (#circadian rhythm). As a practitioner, you will also know that dietary changes, which may sound simple and easy to implement when you first hear about them, require giving up cherished habits and a lot of will-power, and discipline from yourself or your clients. The authors of a recent 10-week human study on 'time-restricted feeding', scientists from the University of Surrey ,   do now suggest that the changes you have to make to your dietary template don't have to be as extensive as the classic 16h/8h or 18h/6...
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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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