I’ve decided to start a “studies of the day” series that I may turn into it's own blog. So here we go with the first entry!
Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets.
I haven't read the full text yet but the abstract already won me over. It's so nice to see more and more research stressing an individualistic approach.
"There is no one most effective diet to promote weight loss. In the short term, high-protein, low-carbohydrate diets and intermittent fasting are suggested to promote greater weight loss and could be adopted as a jumpstart. However, owing to adverse effects, caution is required. In the long term, current evidence indicates that different diets promoted similar weight loss and adherence to diets will predict their success. Finally, it is fundamental to adopt a diet that creates a negative energy balance and focuses on good food quality to promote health."
Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship?
“This study looked directly at keto diets and muscle gain, and they basically concluded it doesn't have a huge effect but likely isn't ideal for growth, but may be great for muscle maintenance.
"KD theoretically may affect skeletal muscle mass control pathways in several ways (Figure 2), but data provided by scientific literature suggest a negligible or no effect of KD on muscle mass with concomitant resistance training. KD may instead exert a protective effect against muscle mass loss during aging or during low calorie diets. The total effect seems to consist in the maintenance of muscle mass rather than a net hypertrophic effect."
Exercise as Medicine for Mental and Substance Use Disorders: A Meta-review of the Benefits for Neuropsychiatric and Cognitive Outcomes.
This paper reviewed exercise as treatment or an adjunct to treatment for mental issues.
Reduced schizophrenic symptoms
Improved global cognition in:
They also found:
"Among those with elevated symptoms, positive mental health benefits were observed for exercise in people with pre/post-natal depression, anorexia nervosa/bulimia nervosa, binge eating disorder, post-traumatic stress disorder and alcohol use disorders/substance use disorders."
Physical activity and depression in men: Increased activity duration and intensity associated with lower likelihood of current depression.
Another depression and exercise study in men.
In adult men, meeting minimum recommendations is associated with lower current depression. Increased duration and greater intensity of activity were both associated with further reduction in prevalence. Promoting higher levels of physical activity is potentially an intervention for improving men's mental wellbeing"
Caffeine Supplementation Improves Anaerobic Performance and Neuromuscular Efficiency and Fatigue in Olympic-Level Boxers.
Caffeine has mixed results in studies but most research shows benefits on performance.
This study used Olympic level boxers and a dose of 6mg/kg and found multiple benefits.
"CONCLUSIONS: in these Olympic-level boxers, caffeine supplementation improved anaerobic performance without affecting EMG activity and fatigue levels in the lower limbs. Further benefits observed were enhanced neuromuscular efficiency in some muscles and improved reaction speed.”
A randomized, 6-wk trial of a low FODMAP diet in patients with inflammatory bowel disease.
Another study showing a low FODMAP can improve IBS symptoms.
"A short-term, LFD is safe for patients with IBD, and is associated with an amelioration of fecal inflammatory markers and quality of life even in patients with mainly quiescent disease."
#2 coming soon!
- Jason VanEpps