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Old 01-08-2010, 06:59 PM   #1
Steve Shafley
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Default Mini Fasting with exercise abstract

Med Hypotheses. 2009 Oct;73(4):619-22. Epub 2009 Jul 3.
A "mini-fast with exercise" protocol for fat loss.
Bahadori B, McCarty MF, Barroso-Aranda J, Gustin JC, Contreras F.

Oasis of Hope Hospital, Paseo Playas 19, Playas de Tijuana, Tijuana, B.C. 22504, Mexico.
From the standpoint of promoting leanness, exercise is of most value if oxidation of stored fat is maximized during and following the exercise sessions. Bahadori has proposed that this can best be achieved if prolonged exercise of moderate intensity is performed during a 12-14 h "mini-fast" that entails skipping a meal; if subsequent food consumption features low-fat foods, the fat stores expended during and after the exercise will not be fully repleted by dietary fat. Thus, prolonged compliance with such a regimen should lead to steady loss of body fat until a much leaner equilibrium body composition is attained. The feasibility and efficacy of this strategy has been examined in an open pilot study. Participants were asked to perform prolonged, moderate-intensity aerobic exercise at least 3-5 times weekly, nesting each exercise session within a 12-14 h mini-fast. No restrictions were placed on daily calorie consumption, but low-fat, low-glycemic-index food choices were recommended. Of the 34 subjects originally enrolled, 27 returned for follow-up evaluations at 6 and 12 weeks. During the 12 week study, the average fat loss in these 27 subjects - 7.4 kg - corresponded to one-quarter of their baseline fat mass. Fasting insulin levels likewise fell by 25%. The rate of fat loss was at least as great in the second 6 weeks as in the first, suggesting that fat loss might have persisted for some time if the study had been prolonged. This protocol, combining elements of exercise training, fasting, and low-fat eating, is both sustainable and healthful, and in reasonably compliant subjects may have considerable potential for promoting and maintaining leanness and insulin sensitivity.
I've got this if someone wants to take a look at it. I may have sent this one on to Robb, but it's been some time since I looked at it.
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Old 01-08-2010, 07:04 PM   #2
Steve Shafley
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This one's interesting because it seems to be saying what Devany and others have said in the past about NOT eating post workout, and it seems to support the above abstract.

I do not have this paper.

J Appl Physiol. 2009 Dec 31. [Epub ahead of print]
Energy deficit after exercise augments lipid mobilization but does not contribute to the exercise-induced increase in insulin sensitivity.

Newsom SA, Schenk S, Thomas KM, Harber MP, Knuth ND, Goldenberg N, Horowitz JF.

University of Michigan.

The content of meals consumed after exercise can impact metabolic responses for hours and even days after the exercise session. The purpose of this study was to compare the effect of low dietary carbohydrate (CHO) vs. low energy intake in meals after exercise on insulin sensitivity and lipid metabolism the next day. Nine healthy men participated in 4 randomized trials. During the control trial (CON) subjects remained sedentary. During the other 3 trials, subjects exercised (65%VO2peak; cycle ergometer and treadmill exercise) until they expended ~800 kcal. Dietary intake during CON and one exercise trial (BAL) was designed to provide sufficient energy and carbohydrate to maintain nutrient balance. In contrast, the diets after the other 2 exercise trials were low in either CHO (LOW-CHO) or energy (LOW-EN). The morning after exercise we obtained a muscle biopsy, assessed insulin sensitivity (Si; IVGTT) and measured lipid kinetics (isotope tracers). Although subjects were in energy balance during both LOW-CHO and CON, the lower muscle glycogen concentration during LOW-CHO vs. CON (402+/-29 vs. 540+/-33 mmol/kg dw, P<0.01) coincided with a significant increase in Si (5.2+/-0.7 vs. 3.8+/-0.7 (mU/L)(-1)(.)min(-1); P<0.05). Conversely, despite ingesting several hundred fewer kcals after exercise during LOW-EN compared with BAL, this energy deficit did not affect Si the next day (4.9+/-0.9, and 5.0+/-0.8 (mU/L)(-1)(.)min(-1)). Maintaining an energy deficit after exercise had the most potent effect on lipid metabolism, as measured by a higher plasma triacylglycerol concentration, and increased plasma fatty acid mobilization and oxidation compared with when in nutrient balance. Carbohydrate deficit after exercise, but not energy deficit, contributed to the insulin sensitizing effects of acute aerobic exercise. Whereas maintaining an energy deficit after exercise augmented lipid mobilization. Key words: carbohydrate, glycogen, insulin resistance, triglyceride.
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Old 01-09-2010, 07:39 AM   #3
Mike ODonnell
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I'd be interested in the full paper
Fitness Spotlight
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Old 01-09-2010, 08:25 AM   #4
Tom Rawls
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They seem to be saying, don't eat after exercise and you body will burn more fat. What am I missing?
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Old 01-09-2010, 07:15 PM   #5
Steve Shafley
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First paper:

Punctuate your mini-fast with some mod duration, mod intensity cardio. Break your fast with low fat foods.

Second paper:

No carbs after training = better insulin sensitivity
Nothing after training = utilization of more fat for energy

Mike, PM me your email and I'll shoot it over.
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Old 01-11-2010, 04:38 AM   #6
Edward Flood
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I've access to the second paper if anyone wants it...
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