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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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Choosing & Processing Foods for Satiety: The Science 101 for Regular Consumers and Food Industry Insiders

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Don't worry, this is no article about "Frankenfood" like salami bananas, ... According to the drugs.com definition, a "designer food" is "a dietary supplements or foodstuffs containing nutrients and various combinations of vitamins, minerals, and other substances considered by some to offer clinically significant benefit, often without adequate scientific proof of efficacy." If you don't want your designer foods (or your self-prepared foods and meals) to fall into the latter category of products without adequate scientific proof of efficacy, this article is for you, because it summarizes the science on an often overlooked quality of food: its structure, and the effect the latter will have on your and/or customers' satiety. Learn more about the satiety effects of foods, supplements and exercise Whey to Casein Ratio not a Satiety Factor Binging is just a natural starvation response More Protein Doesn't Always More Satiety ...
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New Studies on the Gut, Microbiome and Dietary Fiber: 25% Reduced Glucose Response to White Bread, Fiber for the Health of Our Youngest & Oldest -- Nutrients September '16

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When the average Westerner hears the word fiber, his marketing indoctrinated brain will associate "cereals"... thanks to the marketing campaigns of Kellog's and co. we have been brainwashed to forget that even the less processed cereals have a comparatively low fiber/kcal ratio compared to veggies, for example. Initially, I wanted to add the word "all" into the headline of today's article, but that would have promised a bit more than today's article will deliver. It's not "all" as in "all the articles I haven't discussed, yet", but rather "all" as in all the articles from the albeit very recommendable peer-reviewed scientific journal Nutrients . I promise, though: Even this version of "all" is going to have at least one "gem"that will awake  SuppVersity reader's interest. You want examples? Here you go: (a) oat bran preload before high carbohydrate meal reduces post-prandial glucose ex...
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Science-Based Stunts to Make You Lose Weight Rapidly or Slowly : Enteral Nutrition Strips 6cm off Your Waist in One Week, Guar Gum (Fiber) May Help You Lose Weight in Many

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Yes, drastic measures will make the weight melt faster, but even if you tube-feed yourself lean, you will not stay this way without lifestyle changes like an increase in fiber intake. There are a billion different ways to lose weight, but if you aligned all these ways along in a diagram with two axes: One that describes the degree of invasion in your regular dietary habits and the other indicating the time that's necessary to see results, the two "tricks" discussed in today's SuppVersity post would be placed somewhere in the edges of the 2nd and third quadrant. You don't get that? Well, I guess that's a science guy's way of saying we are dealing with totally different ways of losing weight, of which one, i.e. the use of guar gum to increase the satiety effects of your meals, suitable for long-term weight loss, while the other, i.e. the use of a very low-calorie You can learn more about the fiber at the SuppVersity Polydextrose & Res. Malt...
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Been Preloading W/ Guar Gum & FOS For One Week and Your Abs Still Don't Shine? Study Shows: It May Take Less Fiber, but More Time for the Anti-Obesity Effects to Show

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Luckily, you don't have to have a pound of fructo-oligosaccharide (FOS) or guar gum (GG) before every meal. 8g per day will suffice to induce significant reductions in food intake and limit fat gain - at least that's what the most recent study from AgroParisTech says. Impatience and the resulting inability / unwillingness to adhere to diet and lifestyle interventions to see results is one of the most important reasons people fail to lose body fat. Against that background it is important to put the results of pertinent study into perspective, not just in terms of what you can expect (dieting alone won't give you abs like those of the guys on the cover of fitness magazines), but also in terms of the time-frame over which the changes occur. This is particularly important when we are dealing with rodent studies. While every SuppVersity  reader knows that you must not translate the amount of supplements used in rodent studies 1:1 to humans ( learn how it works ), I must co...
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