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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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Morning vs. Afternoon Cardio: Early Birds DO Have a Fat Loss Advantage, Authors of New Human Study Conclude

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I know, this may be disappointing, but the study at hand won't settle the debate once and for all. Even though Brad Schoenfeld's often-cited "fasted cardio" study suggests that the long-standing myth that "cardio", i.e. aerobic training at moderate intensities, would burn more body fat if you do it in a fasted state in the AM didn't yield the results proponents of "fasted cardio" hoped for, the myth that there's something to doing your cardio training in the AM is still unrefuted. In their latest study, scientists from the Sports Medicine Research Center  and the Department of Sports and Exercise Medicine  at the Teheran University of Medical Science  did now try to get to the bottom of the "early is better"-myth. Based on the observation that exercise can significantly affect your appetite, wich almost 16% of the interventional trials that evaluated the correlation between physical activity and food intake showing that vo...
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Why's Maintaining 'Ur Fat Loss so F* Hard? Calorie Counter Will Ramp Up Your Appetite, No Matter What - Lifelong Anti-Weight-Gain Efforts Required in Formerly Obese Subjects

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If  obesity is a chronic disease it cannot be surprising that it cannot be cured and weight loss maintenance requires life-long effort(s) on part of the formerly obese (note: things are different for non-obese individuals trying to shed extra-pounds). I've discussed the issue of "metabolic damage" in a series of previous SuppVersity  articles and pointed out that the scientific evidence supporting the disproportionate down-regulation of your metabolic rate with (significant) weight loss cannot support the exorbitant weight rebound we see in many so-called "weight-reduced individuals", who return to their "normal" dietary habits. Now, a recent study from the US (Polidori. 2016) shows that this weight gain is mostly driven by a hitherto largely overlooked increase in appetite - an increase that goes way beyond any effects of "metabolic damage". High protein helps, but do not counter the weight loss induced changes in RMR & appetit...
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Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake

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No, that's not a photo from the study. This is not the first SuppVersity article to discuss the  satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect. Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein have different digestion rates" it is thus only logical to assume that combining them may result in a prolonged satiating effect. High-protein diets are much safer than pseudo-experts say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Satiety Protein Oxidation = Health Threat Protein Timing DOES Matter! More Protein = More Liver Fat? To test this hypothesis, the Indonesian researchers conducted a randomized, single-blind, cross-over study with 12 healthy, normal-weight men who received a stan...
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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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