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Body composition

Peer-Reviewed Scientific Articles​

Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial

October 24, 2022 No Comments

URL: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00481-9
Journal: Nutrition & Metabolism
Publication Date: 08/2020
Summary: Weight loss resulting from consumption of a diet lower in CHO and higher in fat may be beneficial for older adults with obesity by depleting adipose tissue depots most strongly implicated in poor metabolic and functional outcomes and by improving insulin sensitivity and the lipid profile.

Key Takeaways

Older adults were able to deplete excess fat tissue and improve insulin sensitivity by utilizing a ketogenic diet.

It's Never Too Late to Start Keto

A carbohydrate-restricted diet during resistance training promotes more favorable changes in body composition and markers of health in obese women with and without insulin resistance

May 17, 2020 No Comments

URL: https://www.ncbi.nlm.nih.gov/pubmed/21673483

Journal: The Physician and Sports Medicine

Publication Date: 05/2011

Summary: To determine whether sedentary obese women with elevated levels of homeostatic model assessment (HOMA) insulin resistance (ie, > 3.5) experience greater benefits from an exercise + higher-carbohydrate (HC) or carbohydrate-restricted weight loss program than women with lower HOMA levels. 221 women (age, 46.5 ± 12 years; body weight, 90.3 ± 16 kg; body mass index, 33.8 ± 5 kg/m(2)) participated in a 10-week supervised exercise and weight loss program. The fitness program involved 30 minutes of circuit-style resistance training 3 days per week. Subjects were prescribed low-fat (30%) isoenergetic diets that consisted of 1200 kcals per day for 1 week (phase 1) and 1600 kcals per day for 9 weeks (phase 2) with HC or higher protein (HP). Fasting blood samples, body composition, anthropometry, resting energy expenditure, and fitness measurements were obtained at 0 and 10 weeks. Subjects were retrospectively stratified into lower (LH) or higher (HH) than 3.5 HOMA groups. Data were analyzed by multivariate analysis of variance with repeated measures and are presented as mean ± standard deviation changes from baseline. Baseline HOMA levels in the LH group were significantly lower than those in the HH group (LH, 0.6 ± 0.7; HH, 6.3 ± 3.4; P = 0.001). Diet and training significantly decreased body weight (-3.5 ± 3 kg), fat mass (-2.7 ± 3 kg), blood glucose (-3%), total cholesterol (-4.5%), low-density lipoproteins (-5%), triglycerides (-5.9%), systolic blood pressure (-2.6%), and waist circumference (-3.7%), while increasing peak aerobic capacity (7.3%). Subjects in the HP group experienced greater weight loss (-4.4 ± 3.6 kg vs -2.6 ± 2.9 kg), fat loss (-3.4 ± 2.7 kg vs -1.7 ± 2.0 kg), reductions in serum glucose (3% vs 2%), and decreases in serum leptin levels (-30.8% vs -10.8%) than those in the HC group. Participants in the HH (-14.1%) and HP-HH (-21.6%) groups observed the greatest reduction in serum blood glucose. A carbohydrate-restricted diet promoted more favorable changes in weight loss, fat loss, and markers of health in obese women who initiated an exercise program compared with a diet higher in carbohydrate. Additionally, obese women who initiated training and dieting with higher HOMA levels experienced greater reductions in blood glucose following an HP diet.

Key Takeaways

Sedentary obese women who implemented an exercise program showed greater changes in weight loss, fat loss, blood sugar, and leptin when consuming a high protein carbohydrate restricted diet compared to a high carbohydrate diet.

Exercising to Lose Weight? Try Removing Carbs to Speed Up Progress

Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.

May 6, 2020 No Comments

URL: https://www.ncbi.nlm.nih.gov/pubmed/27737674

Journal: Journal of Translational Medicine

Publication Date: 10/2016

Summary: Intermittent fasting (IF) is an increasingly popular dietary approach used for weight loss and overall health. While there is an increasing body of evidence demonstrating beneficial effects of IF on blood lipids and other health outcomes in the overweight and obese, limited data are available about the effect of IF in athletes.

Thus, the present study sought to investigate the effects of a modified IF protocol (i.e. time-restricted feeding) during resistance training in healthy resistance-trained males. Thirty-four resistance-trained males were randomly assigned to time-restricted feeding (TRF) or normal diet group (ND).

TRF subjects consumed 100 % of their energy needs in an 8-h period of time each day, with their caloric intake divided into three meals consumed at 1 p.m., 4 p.m., and 8 p.m. The remaining 16 h per 24-h period made up the fasting period.

Subjects in the ND group consumed 100 % of their energy needs divided into three meals consumed at 8 a.m., 1 p.m., and 8 p.m. Groups were matched for kilocalories consumed and macronutrient distribution (TRF 2826 ± 412.3 kcal/day, carbohydrates 53.2 ± 1.4 %, fat 24.7 ± 3.1 %, protein 22.1 ± 2.6 %, ND 3007 ± 444.7 kcal/day, carbohydrates 54.7 ± 2.2 %, fat 23.9 ± 3.5 %, protein 21.4 ± 1.8). Subjects were tested before and after 8 weeks of the assigned diet and standardized resistance training program.

Fat mass and fat-free mass were assessed by dual-energy x-ray absorptiometry and muscle area of the thigh and arm were measured using an anthropometric system. Total and free testosterone, insulin-like growth factor 1, blood glucose, insulin, adiponectin, leptin, triiodothyronine, thyroid stimulating hormone, interleukin-6, interleukin-1β, tumor necrosis factor α, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and triglycerides were measured.

Bench press and leg press maximal strength, resting energy expenditure, and respiratory ratio were also tested. After 8 weeks, the 2 Way ANOVA (Time * Diet interaction) showed a decrease in fat mass in TRF compared to ND (p = 0.0448), while fat-free mass, muscle area of the arm and thigh, and maximal strength were maintained in both groups.

Testosterone and insulin-like growth factor 1 decreased significantly in TRF, with no changes in ND (p = 0.0476; p = 0.0397). Adiponectin increased (p = 0.0000) in TRF while total leptin decreased (p = 0.0001), although not when adjusted for fat mass.

Triiodothyronine decreased in TRF, but no significant changes were detected in thyroid-stimulating hormone, total cholesterol, high-density lipoprotein, low-density lipoprotein, or triglycerides. Resting energy expenditure was unchanged, but a significant decrease in respiratory ratio was observed in the TRF group.

Our results suggest that an intermittent fasting program in which all calories are consumed in an 8-h window each day, in conjunction with resistance training, could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.

Key Takeaways

16/8 time restricted feeding in conjunction with resistance training can lead to decrease in body fat without compromising strength or lean muscle mass. Respiratory ratio was also decreased with time restricted feeding suggesting increased fat burning metabolism. Of note, testosterone was decreased in the time restricted feeding group.

Time Restricted Feeding: Burn Fat, Maintain Muscle

Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome

April 29, 2020 No Comments

URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472268/pdf/nihms-1015199.pdf

Journal: Current Nutrition Reports

Publication Date: 09/2018

Summary: The goal of this paper is to review current literature on nutritional ketosis within the context of weight management and metabolic syndrome—namely insulin resistance, lipid profile and cardiovascular disease risk, and development of non-alcoholic fatty liver disease. We provide background on the mechanism of ketogenesis and describe nutritional ketosis. Nutritional ketosis has been found to improve metabolic and inflammatory markers, including lipids, HbA1c, high-sensitivity CRP, fasting insulin and glucose levels, and aid in weight management. We discuss these findings and elaborate on potential mechanisms of ketones for promoting weight loss, decreasing hunger, and increasing satiety. Humans have evolved with the capacity for metabolic flexibility and the ability to use ketones for fuel. During states of low dietary carbohydrate intake, insulin levels remain low and ketogenesis takes place. These conditions promote breakdown of excess fat stores, sparing of lean muscle, and improvement in insulin sensitivity.

Key Takeaways

Ketogenic diets that exclude carbohydrates have been shown to decrease inflammation in the body, decrease blood sugar, promote weight loss while decreasing hunger, and preserve lean muscle. This dieting approach is the product of our built in ability to utilize stored body fat as a fuel source in times of low carbohydrate intake or availability.

Lose Weight, Decrease Inflammation, Keep Your Muscle

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes

April 29, 2020 No Comments

URL: https://www.sciencedirect.com/science/article/pii/S1550413118302535

Journal: Cell Metabolism

Publication Date: 06/2018

Summary: Intermittent fasting (IF) improves cardiometabolic health; however, it is unknown whether these effects are due solely to weight loss. We conducted the first supervised controlled feeding trial to test whether IF has benefits independent of weight loss by feeding participants enough food to maintain their weight. Our proof-of-concept study also constitutes the first trial of early time-restricted feeding (eTRF), a form of IF that involves eating early in the day to be in alignment with circadian rhythms in metabolism. Men with prediabetes were randomized to eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule. eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite. We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF’s effects are not solely due to weight loss. Sutton et al. conduct the first supervised controlled feeding trial to test whether intermittent fasting has benefits in humans in the absence of weight loss. Prediabetic men following a form of intermittent fasting called early time-restricted feeding improved their insulin sensitivity, blood pressure, and oxidative stress levels without losing weight.

Key Takeaways

Having your last meal earlier in the day (3pm) has more benefits than weight loss alone. Blood pressure, insulin sensitivity, and oxidative stress were all improved with an earlier feeding window that aligns more with circadian rhythms.

Move Your Dinner Earlier to Increase Fasting Benefits

The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis

April 29, 2020 No Comments

URL: https://www.mdpi.com/2077-0383/8/10/1645/htm

Journal: Journal of Clinical Medicine

Publication Date: 10/2019

Summary: The effects of an intermittent fasting diet (IFD) in the general population are still controversial. In this study, we aimed to systematically evaluate the effectiveness of an IFD to reduce body mass index and glucose metabolism in the general population without diabetes mellitus. Cochrane, PubMed, and Embase databases were searched to identify randomized controlled trials and controlled clinical trials that compared an IFD with a regular diet or a continuous calorie restriction diet. The effectiveness of an IFD was estimated by the weighted mean difference (WMD) for several variables associated with glucometabolic parameters including body mass index (BMI) and fasting glucose. The pooled mean differences of outcomes were calculated using a random effects model. From 2814 studies identified through a literature search, we finally selected 12 articles (545 participants). Compared with a control diet, an IFD was associated with a significant decline in BMI (WMD, −0.75 kg/m2; 95% CI, −1.44 to −0.06), fasting glucose level (WMD, −4.16 mg/dL; 95% CI, −6.92 to −1.40), and homeostatic model assessment of insulin resistance (WMD, −0.54; 95% CI, −1.05 to −0.03). Fat mass (WMD, −0.98 kg; 95% CI, −2.32 to 0.36) tended to decrease in the IFD group with a significant increase in adiponectin (WMD, 1008.9 ng/mL; 95% CI, 140.5 to 1877.3) and a decrease in leptin (WMD, −0.51 ng/mL; 95% CI, −0.77 to −0.24) levels. An IFD may provide a significant metabolic benefit by improving glycemic control, insulin resistance, and adipokine concentration with a reduction of BMI in adults.

Key Takeaways

High level evidence shows intermittent fasting can significantly reduce BMI, fasting blood sugar, and insulin resistance. Additional improvements in fat mass and fat hormone signaling were also observed.

Intermittent Fasting is a Powerful Tool to Improve Metabolic Health

Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men

November 25, 2019 No Comments

URL: https://academic.oup.com/ajcn/article/70/6/1032/4729141

The American Journal of Clinical Nutrition

Publication Date: 12/1999

Summary: Very limited data suggest that meat consumption by older people may promote skeletal muscle hypertrophy in response to resistance training (RT). The objective of this study was to assess whether the consumption of an omnivorous (meat-containing) diet would influence RT-induced changes in whole-body composition and skeletal muscle size in older men compared with a lactoovovegetarian (LOV) (meat-free) diet. Nineteen men aged 51–69 y participated in the study. During a 12-wk period of RT, 9 men consumed their habitual omnivorous diets, which provided ≈50% of total dietary protein from meat sources (beef, poultry, pork, and fish) (mixed-diet group). Another 10 men were counseled to self-select an LOV diet (LOV-diet group). Maximal strength of the upper- and lower-body muscle groups that were exercised during RT increased by 10–38% (P < 0.001), independent of diet. The RT-induced changes in whole-body composition and skeletal muscle size differed significantly between the mixed- and LOV-diet groups (time-by-group interactions, P < 0.05). With RT, whole-body density, fat-free mass, and whole-body muscle mass increased in the mixed diet group but decreased in the LOV- diet group. Type II muscle fiber area of the vastus lateralis muscle increased with RT for all men combined (P < 0.01), and the increase tended to be greater in the mixed-diet group (16.2 ± 4.4 %) than in the LOV diet group (7.3 ± 5.1%). Type I fiber area was unchanged with RT in both diet groups. Consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with RT in older men than did an LOV diet.

Key Takeaways

Resistance training increased strength in both meat containing and lactoovovegetarian diets of men aged 51-69, but the exclusion of meat from the diet resulted in a decrease in lean mass compared to the increase in lean muscle mass of the meat containing diet. Fast-twitch (type II) muscle fiber area also increased in both groups, however meat in the diet led to a greater increase.

Excluding Meat from the Diet Diminishes Returns of Strength Training

Protein and muscle health during aging: benefits and concerns related to animal-based protein

October 29, 2019 No Comments

URL: https://academic.oup.com/af/article/9/4/12/5575464

Journal: Animal Frontiers

Publication Date: 9/2019

Summary: Individuals aged at least 65 years are a fast-growing segment of the population. Age-related loss of muscle mass and strength will continue to have a significant economic impact unless dietary or exercise interventions are implemented. Increasing the ratio of animal-based protein relative to plant-based protein in the diet may help to mitigate age-related losses of muscle mass and strength. Animal-based protein sources, especially those that are lean or nutrient dense, are the most anabolic per gram. Additional health and environmental considerations are needed prior to increasing animal-based protein intake recommendations in the United States and globally.

Key Takeaways

Animal protein sources contribute to increased muscle growth per gram than plant based protein sources. Eating more animal protein will have a more beneficial effect at reducing age related decline of muscle mass and strength.

Animal is Protein Superior to Plant Protein for Muscle Growth

Dietary meat and protection against sarcopenia

October 3, 2019 No Comments

URL: https://www.sciencedirect.com/science/article/abs/pii/S0309174018305187

Journal: Meat Science

 Publication Date: 10/2018

Summary: nutritive strategies of relevance for sarcopenia involve fortifying the nutrient value of different meats. Studies on muscle cells and animal models of muscle wasting, have identified the therapeutic potential of the amino acid, glycine, to reduce inflammation, attenuate muscle atrophy, and re-sensitize muscle to anabolic stimuli. Glycine supplementation or feeding animal products with a high glycine content (e.g. gelatin), could represent simple and effective nutritional strategies as part of a suite of therapies to attenuate sarcopenia.

Key Takeaways

Muscle loss with age may be mitigated by supplementing the diet with animal products that contain glycine such as gelatin.

Prevent Age Related Muscle Loss by Including Glycine in the Diet

Association between hyperinsulinemia and increased risk of cancer death in non-obese and obese people: A population‐based observational study

October 3, 2019 No Comments

URL: https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.30729

Journal: Cancer Epidemiology

Publication Date: 08/2017

Summary: Review of NHANES database. Among all study participants, cancer mortality was significantly higher in those with hyperinsulinemia than in those without hyperinsulinemia. Similarly, among non-obese participants, multivariable analysis showed that cancer mortality was significantly higher in those with hyperinsulinemia than in those without.

Key Takeaways

High levels of insulin in the blood increases risk for cancer mortality.

Ask Your Doctor To Test Your Insulin Level

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