Thread by @nick_krontiris

CIM you guise

And if you remove the low-protein diets, it goes like this:

Fat mass went like this, weird huh

The effects of overfeeding on fat-free mass are always interesting.

Overfeeding is never enough, you need protein in there as well.

And I bet there's a powerlifter joke in here too.

This is a great paper, which I can't do justice really.

All I can do is quote a huge chunk of it.
No disrespect to the authors.

The biology of human overfeeding: A systematic review

doi.org/10.1111/obr.13…

#nutrition #diet #Obesity #weightloss #MetabolicSyndrome

- "With overfeeding protocols lasting less than 3 days with the excess caloric overload of the order of a few hundred calories, there is no consistent indication that excess calories cause an increase in resting metabolic rate...

"...Some studies lasting 3 and 4 days have observed significant increases in resting metabolic rate... but others
have not...

"...Increases in resting metabolic rate are not consistently observed when the duration of overfeeding is 7 days and more with an overfeeding stimulus that is in excess of 50% of baseline energy requirements or about 1000 kcal per
day...

"...The changes or lack of change in resting metabolic rate in response to experimental overfeeding were independent of the carbohydrate or fat content of the overfeeding protocol...

"...However, the response of resting metabolic rate may vary with protein intake, because the study where protein intake of the caloric overload varied from 5% to 15% and 25% showed a significant increase in resting metabolic rate the next day...

"... only in the normal and high protein diets. Notably, when exercise was added to a 10-day overfeeding protocol, resting metabolic rate increased significantly"

- "The research findings are more consistent with exposure to prolonged periods of overfeeding lasting from 1 month to 100 days, where increases in resting metabolic rate were consistently observed with changes of 5% to 12%...

"...In contrast, low-protein diets did not increase resting metabolic rate"

- "In a short-term study, carbohydrate overfeeding for 4 days was shown to increase thermic effect of food by as much as 39% in 10 young, normal weight subjects...

"...Notably, a glycogen-depleting exercise bout the day prior to the measurement of thermic effect of food following 4 days of carbohydrate overfeeding caused a 23% increase in the thermogenic response...

"...Globally, the data suggest that if there is an increase in thermic effect of food with overfeeding, although it is rather small and generally not statistically significant...

"...It is often not clear whether the slight increase in thermic effect of food is mainly the result of the slight gain in resting metabolic rate...

"...Thus, the change in the thermic effect of food often became nonsignificant when resting EE over the same period was taken into account...

"...Notably, the protein content of the test meal influences the magnitude of thermic effect of food with low-protein content associated with a lower thermic effect of food response"

- "Short-term overfeeding lasting 1 to 4 days marginally increases total daily EE (energy expenditure)...

"...It has been shown that carbohydrate overfeeding increases total daily EE more than overfeeding with dietary fat, but the latter increases EE in individuals who were obese or of normal weight...

"...Of interest is the observation that low-protein overfeeding increases total daily EE less than a high-protein caloric overload. One study has reported that total daily EE was increased to about the same extent by overfeeding or mild cold exposure for 3.5 days"

-"The respiratory exchange ratio or respiratory quotient (RQ) is used to assess whole body oxidation rates of carbohydrate and lipid substrates under resting, postprandial or active but standardized conditions. Short duration overfeeding protocols have generated mixed findings...

"In overfeeding studies lasting from a few days to about 1 month, the changes in RQ suggest a growing reliance on carbohydrate oxidation. This trend is attenuated with longer periods of overfeeding"

- "We conclude that although diet does not play a role in the amount of fat stored—only excess energy does that—diet does play a role in the distribution of body fat...

"...Effects of the duration of overfeeding were evident in several studies suggesting that the mechanisms called into play initially may be replaced by other response mechanisms with continued overfeeding...

"...Low levels of dietary protein reduced weight gain, but not fat storage. Specific nutrients can also be singled out including the quantity of unsaturated fatty acids compared with polyunsaturated fatty acids which is an area that merits further investigation."