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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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The Latest on Artificial Sweeteners: #Sucralose Good for the Lean, Bad for the Obese? #Acesulfame-K, the Healthier Alternative? As If! Plus: There's All Wrong w/ the Research

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Time to stop discriminating against low-calorie (#LCS) or artificial sweeteners as a category, time to start considering the molecule and subject-dependence of these substances and to get the research back on track. Not sure if this article will achieve the latter but if you  realize that generalizations are misplaced when it comes to alleged sugar-alternatives are unwarranted that would be an educational success worth celebrating for the SuppVersity , as well. Still on schedule! As promised last week, I will continue to do my very best to supply you with at least one in-depth exercise, nutrition, and supplementation article per week again. Worked out last week, worked out this week, will work out next week - promise ;-) -- With that being said, you may look forward to a 2020 research update on the use(fulness) of artificial sweeteners that will hopefully add some color to your perspective on 'artificial sweeteners' as a category and the vast, in many cases dubitable re-sea...
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Eccentric Cycling Doubles Fat Loss: 24 Obese Teens Lose -3.4kg ('-10%') Body Fat in 12-Wk W/Out Dieting Efforts

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This is how ecc. cycling works + it also happens to show the bike used in the study! Eccentric cycling? How does it even work? I admit that I was asking myself the very same thing when I hit on ValĂ©rie Julian's ( 2018 ) latest paper... until I found the video on the right and realized: it's just a modern day torture machine. A torture machine that doubled the urgently needed fat loss in 24 obese adolescents, though, and hence probably is worth considering - not only, but also because the benefits of eccentric endurance training on fat mass "remain underexplored" ( Julian 2018 ). Are you looking for muscle builders ? Find inspiration in these articles: Are Drop-Sets a Sign. Growth Promoter? 1, 2, or 5 sets per Exercise? What's "best" for You? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ Full Gains - Form Counts! Battle the Rope to Get Ripped & Strong Study Indicates Cut the Volume Make the Gains! As the auth...
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BCAA Free = Body Fat Free | Do BCAAs Make Us Fat or Are They Elevated when We're Fat? Study Suggests the Former

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First fat, then carbs and now protein? Are we ever going to stop pointing fingers at individual macronutrients and acknowledge that it's our caloric excess that's making us fat? As a SuppVersity reader the notion that the BCAA levels of obese mammals are chronically elevated is no news for you. In fact, I've written about the potential link between BCAAs and obesity repeatedly over past decade and the findings have been astonishingly consistent: Branched-chain amino acids (BCAAs; leucine, isoleucine, and valine) are elevated in the blood of obese, insulin-resistant humans and rodents. What is not consistent, though, is the interpretation of this observation. In most previous articles I've highlighted that the "BCAA question" is - eventually - yet another of those nasty chicken-or-egg questions, where the accumulation of BCAAs in the blood could be both, a cause or consequence of metabolic disease. Learn more about amino acid and BCAA supplements at ...
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Meta-Analysis: Dieting Reduces Food, Fat, Sugar, Starch & Junk-Food Cravings | In Whom? Why? Is it Diet Dependent?

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Believe it or not - At least after some time, a severely energy restricted diet will reduce your cravings for donuts, pizza, pasta, and even chocolate statistically significantly - the questions from the headline do yet remain: Who benefits? What's the mechanism? And do the effects depend on your diet / its macros? If you browse blogs and read e-books, you will read highly popular claims like "Dieting is useless, it just makes you hungry. If you want to lose weight, you got to stop eating carbs and reduce insulin." Those claims are popular because they entail the (unwarranted) claim that you could lose weight without cutting back on your energy intake. WRONG! Fortunately, more and more people seem to understand that. One thing that will still be hard for them to swallow is the conclusion of the latest meta-analysis that addresses the ubiquitous claim that "calorie restriction may increase food cravings" (Kahathuduwa 2017), would thus ruin all your weight l...
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