01dragonslayer
Veteran
- Aug 25, 2016
- 7,383
- 529
Time-restricted feeding (a variant of IF) combined with resistance training is an emerging area of research that has thus far shown mixed results. However, the body of intermittent caloric restriction research, on the whole, has indicated no significant advantage over daily caloric restriction for improving body composition. 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 and LM loss, despite very low-calorie intakes.
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 and LM loss, despite very low-calorie intakes.
