The International Society of Sports Nutrition (ISSN) recently published a review article with regards to their 2017 stance on diets and body composition. 17 authors contributed to this paper, including Aragon, Schoenfeld, and Antonio, who are familiar names within this research field.
The paper is about 15 pages long and it's a good read, overall. Some highlights:
- fat loss is driven by sustained caloric deficit. I would say this is kindof unquestionable.
- lean mass gains are driven sustained caloric surplus and resistance training
- diets ranging from low-fat to low-carb to keto can be similarly effective
- higher-protein (beyond current recommendations) may improve body composition in athletes
- higher-protein in hypocaloric conditions may help retain lean mass
- intermittent energy restriction (IF) seems to show no significant advantage over daily caloric restrict for improving body composition. I'm not convinced by the articles they refer to for this specific matter.
Like I said, overall this a good read and I'd recommend reading it entirely to gain a much better insight than I've been able to summarize here. It's not heavy in 'technical' terminology so it's fairly available to the layman.
Link to full article: [ISSN]
Photo: [Pixabay]
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Cristi Vlad, Self-Experimenter and Author