This one suggests that intermittent fasting with higher-quality, nutrient-dense meals that are evenly spaced throughout the day and provide 20-40g of protein may be superior to a heart-healthy caloric restriction diet in terms of body composition outcomes.
- The IF approach used is a modified IF regimen, which allows consumption of 20% to 25% of energy needs on scheduled fasting days (36-60hrs/wk).
For the rest 5 or 6 days of the week, a meal plan with a macronutrient distribution targeting 35% protein, 35% carbohydrate, and 30% fat was delivered.
- Participants assigned to the heart-healthy caloric restriction diet followed specific guidelines of the National Cholesterol Education Program Therapeutic Lifestyle Changes (TLC) diet of the American Heart Association.
The specific macronutrient distribution was <35% of kcalories as fat; 50% to 60% of kilocalories as carbohydrates; <200 mg/dL of dietary cholesterol; 20 to 30 g/d of fiber; and low sugar intake (<50 g/d).
- So the diets were isocaloric but not isonitrogenous.
- Both groups had similar energy intakes (~1400 kcal/d) and physical activity energy expenditure (~350 kcal/d) over the entire 8-week intervention; however, the intermittent fasting group lost >3 kg BW compared with caloric restriction.
This weight loss was accompanied by twice as much fat mass and visceral fat mass loss while increasing the proportion of free fat mass:total body mass ratio compared with the calorie restriction group.
- The intermittent fasting intervention also resulted in a 42% reduction in desire to eat compared with calorie restriction.
- Finally, both interventions improved cardiometabolic health, including reductions in blood pressure, total and low-density lipoprotein cholesterol, and triglycerides.
Interestingly, HDL-c also decreased in both groups and to a greater extent in the intermittent fasting group.
Intermittent fasting and protein pacing are superior to caloric restriction for weight and visceral fat loss (open access)

doi.org/10.1002/oby.23…

#nutrition #diet #weightloss #Fasting #IntermittentFasting #protein

• • •

Missing some Tweet in this thread? You can try to force a refresh
 

Keep Current with Nick Krontiris

Nick Krontiris Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @nick_krontiris

Dec 30, 2022
Although the findings of this one suggest health benefits of substituting sedentary behavior with higher levels of physical activity during a weight-loss maintenance effort, it also found that the effect of these activity substitutions on weight change is likely marginal at best.
- This prospective study included 1152 adults from the NoHoW trial who had achieved a successful weight loss of ≥5% during the 12 months prior to baseline and had BMI ≥25 kg/m2 before losing weight.
- Substitution of baseline sedentary behavior with moderate-to-vigorous physical activity was associated with a decrease in body fat percentage during the first 6 months of the trial but was not associated with 6-, 12-, or 18-month change in body weight.
Read 7 tweets
Dec 29, 2022
This one found adherence to multiple healthy lifestyle factors to be associated with improved circulating metabolites from different pathways, with fatty acids mediating the association between all 5 lifestyle factors and the risk of CVD in individuals with diabetes. ImageImageImageImage
- This study aimed to provide a comprehensive assessment of the associations of multiple lifestyle factors (waist circumference, smoking status, alcohol intake, physical activity, and diet) with nuclear magnetic resonance (NMR) metabolomics among individuals with diabetes.
- Adherence to healthy lifestyle factors, including non central obesity, non-current smoking, moderate alcohol intake, physically active, and healthy diet, was associated with 44 plasma metabolites across multiple metabolic pathways.
Read 18 tweets
Dec 29, 2022
This systematic review and meta-analysis comes to the conclusion that n-3 PUFA supplementation is likely to lead to very small increases in muscle strength, but it is not likely to confer an impact in muscle mass and function in healthy adults (young and older).
- "Our results are in contrast with the meta-analysis published by Huang et al, who found minor increases in muscle mass and function in the elderly after n-3 PUFA supplementation...

Ref:
doi.org/10.3390/nu1212…
"...The fact that they included measurements of muscle mass based on DXA, bioelectrical impedance analysis, and computed tomography, while we only considered gold-standard measurements... may help to explain the discrepancy between our findings...
Read 7 tweets
Dec 29, 2022
In this one, increased accumulation of visceral adipose tissue was found to be associated with lower paraspinal muscle tissue density, an indicator of fatty infiltration and a known risk factor for falls in US adults with a mean age of ~45 years.
- After adjustment for covariates, both men and women with the greatest accumulation of VAT over six years had lower paraspinal density at the follow-up.
- Even though the distributions of VAT and muscle density were different between men and women, the same inverse association was observed in men and in both pre- and post- menopausal women.
Read 4 tweets
Dec 29, 2022
Here, 6 months of active commuting or vigorous intensity leisure-time exercise was associated with long-term maintenance of improvements in VO2peak and body composition, whereas moderate intensity leisure-time exercise was not.
Stay tuned, because this gets interesting near the end!
- Individuals with overweight/obesity, who completed a 6-month exercise intervention (active commuting by bike, moderate, or vigorous intensity leisure-time exercise), were after one year invited to participate in a follow-up visit.
Read 14 tweets
Dec 29, 2022
This meta-analysis suggests that HIIT and moderate-intensity continuous training are likely to produce similar effects on overall resting systolic and diastolic blood pressure in patients with hypertension and prehypertension.
- That said, subgroup analysis based on 24 h ambulatory BP monitoring time suggested that HIIT may be superior to MICT at reducing SBP during daytime monitoring.
- Finally, HIIT was also found superior in increasing flow-mediated vasodilation in hypertensive patients
Read 4 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Don't want to be a Premium member but still want to support us?

Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal

Or Donate anonymously using crypto!

Ethereum

0xfe58350B80634f60Fa6Dc149a72b4DFbc17D341E copy

Bitcoin

3ATGMxNzCUFzxpMCHL5sWSt4DVtS8UqXpi copy

Thank you for your support!

Follow Us on Twitter!

:(