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True Alternate Day Fast Beats Classic Dieting: Max. Fat, Min. Muscle Loss, No 'Metabolic Damage' in 32 Wk Human Study

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This is exactly the way your plate will look during true alternate day fasting. This study is not just about alternate day fasting aka ADF. It is about "true alternate day fasting" - What is that? Well, it's not an official medical term, yet, but if you hadn't read about "alternate day fasting" regimens at the SuppVersity before, you'd probably think that an "alternate day fast" would be a full fast as in "not eating anything" every 48h - like in "Monday, don't eat; Tuesday, eat regularly, Wednesday, don't eat; Thursday, eat regularly..." As of now, only a handful of rodent studies tested (quite successfully, though) these "true alternate fasting" regimen, while human studies often used reduced, but never no energy intakes on the fasting days. That's until now, though! Scientists from the University of Colorado Anschutz Medical Campus randomized decently healthy, but obese adults BMI 30 kg/m², age...
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Persistent Fat Loss Involves Diet, Exercise and ... Effective Tryptophan Management!? Here's What You Need to Know

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Cod is one of the foods w/ the highest tryptophan content and a staple in The Rock's  get in shape diet - along w/. You may remember that I have repeatedly written about the role of tryptophan (TRP) in weight loss: both on www.suppversity.com and (and even more often) in the SuppVersity Facebook News . Against that background you should not be totally surprised to hear that recent studies link a disturbed metabolism of TRP in overweight subjects to an increased susceptibility for mood disturbances and carbohydrate craving that will make them fall of the dieting wagon or, as Strasser and Fuchs write in a recent review "increasing the cessation probability of weight reduction programs" (Strasser. 2016). If you have ever tried to lose weight by eating less and exercising more, you will know that this common, but often unsuccessful "obesity solution" can trigger significant mood disturbances (ranging from the literal bad mood to depression) - so significant i...
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If You Want to Lose Weight and Stave it Off, You'd Better Not Drink Water Instead of Artificially Sweetened Beverages

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Meanwhile, even many of those who are against the use of sweeteners admit that drinking diet coke is less of an obstacle to weight loss than regular coke. That it could, as the study at hand clearly indicates, even promote weight loss compared to water is controversial, though. It is one of the die-hard rumors in the fitness industry: Artificial sweeteners will stall your weight / fat loss and have your weight jojo back up, when you stop dieting . As a SuppVersity reader you know that this claim is not supported by science. For the first part, controlled trials like the 2014 study by Sørensen et al.  actually show that the exact opposite is the case, i.e. that the consumption of artificially sweetened beverages promotes, not hinders weight loss. Skeptics, however, will say that "in a caloric deficit, and in comparison to regular beverages", which was the scenario in the Sørensen study,  "everything will work" - a valid argument, I have to admit. After all, the...
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True or False? Losing Your Weight Slowly Will Yield Better (Long-Term) Results Than Rapid Weight Loss - Another Common Weight Loss Myth Debunked by Science?!

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With adequ. protein and nutrients "crash"- beats "low and steady" -dieting. In the obese that's almost certain, in athletes more experimental evidence are needed. You will have heard and read that rapid weight loss will make you lose muscle and set you up for weight regain aka the " Yo-Yo effect ". As a SuppVersity  reader, you know that things are not as simple as that. While some studies appear to support this urban myth others suggest that the exact opposite may be the case. A 2014 study by Purcell, Sumithran, and Prendergast that was published in the venerable scientific journal The Lancet  for example, showed that rapid weight loss on a very low calorie diet leads to better long-term outcomes than gradual weight loss on a much less restricted diet. You can learn more about improving your body composition at the SuppVersity Long-Term Dieting Makes Gymnasts Fat! Minimal Carb Reduction, Max. Results? HIT Circuit + Plyos for Glu...
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