Intermittent Fasting Debates

[BendtheBar]

Fasted Training Some Brief Thoughts On The Topic - YouTube

Fasted Training Some Brief Thoughts On The Topic - YouTube

[BendtheBar]

Ian Mcarthy, hodge twins, science class. - YouTube

Ian Mcarthy, hodge twins, science class. - YouTube

[Randoja]

Score one for the good guys, and it's fresh, just over a week old.

Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit

Paul J. Arciero1,*, Michael J. Ormsbee2, Christopher L. Gentile3, Bradley C. Nindl4, Jonathan R. Brestoff1, Maxwell Ruby1
Article first published online: 23 MAY 2013

DOI: 10.1002/oby.20296

Copyright ? 2013 The Obesity Society

Objective
Unrefined, complex carbohydrates and lean protein diets are used to combat obesity, although it's unknown whether more frequent meals may improve this response. The effects of consuming traditional (∼15%) versus higher (∼35%) protein intakes as three or six meals/day on abdominal fat, postprandial thermogenesis (TEM), and cardiometabolic biomarkers in overweight individuals during 28 days of energy balance (BAL) and deficit (NEG), respectively were compared.

Design and Methods
Overweight individuals (n = 30) were randomized into three groups: two high-protein groups (35% of energy) consumed as three (HP3) or six (HP6) meals/day and one group consumed three meals/day of a traditional intake (TD3). Following a 5-day baseline control (CON), subjects consumed their respective diets throughout a 56-day intervention consisting of two, 28 day phases: a BAL followed by a NEG phase (75% of energy needs). Total body fat (BF) and abdominal BF (ABF), body weight (BW), TEM, and fasting biomarkers were assessed at the end of CON, BAL, and NEG phases.

Results
BW remained stable throughout CON and BAL in all groups, whereas BF (P < 0.001) and ABF (P < 0.01) decreased in HP groups and lean body mass (LBM) and leptin increased in HP6. Following NEG, BW decreased in all groups. BF, ABF, and leptin decreased in HP groups; LBM remained higher (P < 0.05), and TEM was highest in HP6 (P < 0.05).

Conclusions
Consuming increased protein (∼35%) more frequently (6?) throughout the day decreases BF and ABF, increases LBM and TEM, and favorably affects adipokines more than current recommendations for macronutrients consumed over three meals/day in overweight individuals during both BAL and NEG.

[mr_bigmuscles]

Interesting study, but is 15% protein intake really the norm? Are people really eating 85% fat and carbs?

[Randoja]

Originally Posted by mr_bigmuscles

Interesting study, but is 15% protein intake really the norm? Are people really eating 85% fat and carbs?

Honestly yes, I'd say it probably is the norm for average society. But this study had 2 groups at a 35% protein intake, 3 meals group, and 6 meals group, the 6 meals group had increased benefit over the 3 meal group and significant advantage over "traditional" 3 meals with high protein was way better than traditional too.

[LindenGarcia18]

Originally Posted by BendtheBar

Ian Mcarthy, hodge twins, science class. - YouTube

Why does everyone say meal timing is irrelevant then.

People that say its irrelevant still look great, Jason Blaha above being one of them.