SuppVersity - Nutrition and Exercise Science for Everyone

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...

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...

This is not the kind of refeed I would suggest - irrespective of how effective refeeds are using all of them to pig out to the extremes will be counter-productive. There are three purported benefits of "refeeding", i.e. having 1-2 days per week where you eat as much as you want, regularly, while you're dieting. The refeeds are supposed to (1) prevent your metabolism from shutting down to ensure continuous fat loss, (2) help maintain lean mass and (3) reduce the weight rebound when you return to an energy sufficient diet. Yes while the efficacy of this practice has been demonstrated before ( more ), previous studies did not have an appropriate control group that would allow us to say for sure whether dieting continuously wouldn't have yielded the same results. Do you have to worry about muscle loss and metabolic damage, when you're fasting ? Breakfast and Circadian Rhythm Does Meal Timing Matter? Habits Determine Effects of Fasting Breaking the...

Want to lose that blubber in a minimal amount of time? Diet like a bodybuilder and don't forget to refeed, Ladies! Calorie shifting? What's that? Don't worry. I have been asking myself the same question, when I first read the title of a recent paper from the Shaheed Beheshti University of Medical Sciences and Health Services and as it turned out, I was well aware of the principle, but didn't know scientists would call the classic diet - refeed cycles bodybuilders have been using for ages "calorie shifting". The principle is as simple as effective. You're dieting for 11 days and "refeeding", i.e. eat ad-libitum for three days. The intention is to achieve a temporary deficit that's large enough to induce significant weight and fat loss in spite of the potential of temporary over-indulgence on the refeeding days. Don't forget to building muscle & strength . Fat loss alone is not enough to look good naked Tri- or Multi-Set T...