SuppVersity - Nutrition and Exercise Science for Everyone

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...

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 ...

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...