Hi,
Found this making the round today in my newsfeed and seemed to fit right into what we do here: https://jissn.biomedcentral.com/arti...970-017-0174-y
Some main takeaways:
1. Energy balance (calories consumed minus calories burned) is still king for fat loss
2. Higher protein intakes (~1 g/lb/day) or more help to preserve lean mass and ease hunger
3. The ratio of carbs/fat is of minimal importance. Personal preference should dictate consumption of these macros.
Here are some particularly interesting snippets:
To date, no controlled, inpatient isocaloric diet comparison where protein is matched between groups has reported a clinically meaningful fat loss or thermic advantage to the lower-carbohydrate or ketogenic diet [60]. The collective evidence in this vein invalidates the carbohydrate-insulin hypothesis of obesity. However, ketogenic diets have shown appetite-suppressing potential exemplified by spontaneous caloric intake reductions in subjects on ketogenic diets without purposeful caloric restriction.
Time-restricted feeding (a variant of IF) combined with resistance training is an emerging area of research that has thus far shown mixed results [106, 107]. However, the body of intermittent caloric restriction research, on the whole, has indicated no significant advantage over daily caloric restriction for improving body composition [108]. Therefore, programming of linear versus nonlinear caloric deficits should be determined by individual preference, tolerance, and athletic goals. Adequate protein, resistance training, and an appropriate rate of weight loss should be the primary focus for achieving the objective of LM retention (or gain) during FM loss.
Hypocaloric conditions for fat loss have resulted in adaptive thermogenesis – a larger than predicted decrease in energy expenditure (10–15% below the predicted drop in TDEE after accounting for LM and FM loss). However, the majority of the existing research showing AT has involved diets that combine aggressive caloric restriction with low protein intakes and an absence of resistance training; therefore, essentially creating a perfect storm for the slowing of metabolism. Research that has mindfully included resistance training and adequate protein has circumvented the problem of AT [25] and LM loss [26], despite very low-calorie intakes.
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