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As you can see in figure 2, there were no significant differences between the two groups. Much like you would do during a deficit, the participants tracked their weight during the study. Outcome measures included: body weight, fat mass, fat-free mass, hormones, performance, and measures of appetite. Participants were told to consume 2.3 g of protein per kg of absolute body mass daily, and 20% of energy intake was allocated to dietary fat, with the remaining energy intake allocated to carbohydrate. The weekly body weight loss target was 0.7% based on previous research in athletes which is also within my recommendations for physique athletes (< 1% bw/week). The mIER intervention will entail 12 weeks of moderate ER, administered as 4×3 week blocks of moderate ER, interspersed with 3×1 week blocks of EB. The mCER intervention had 12 weeks of continuous moderate ER, followed by 3 weeks in EB.
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Both interventions consist of 12 weeks of moderate energy restriction (ER), plus 3 weeks in energy balance (EB). Athletes were randomised to an intervention of either moderate CER (mCER) or moderate IER (mIER).
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Study DetailsĪ single-blind, parallel group, randomised controlled trial with a 1:1 allocation ratio was used. Additionally, most (90.2%) of the participants were engaged in competitive sports. Participants had a mean age of 28.7 years, an average weight of 77.2 kg, and an average body fat percentage of 25.5%, with about ~22% in men and 30% in women. The secondary hypotheses were that athletes undergoing mIER will have greater retention of muscle performance, physical activity and REE, less drive to eat, better mood and will find the diet more acceptable than mCER. The authors primary hypothesis was that compared with mCER, mIER will result in greater FM loss, with equivalent or greater retention of FFM, in adult athletes at the end of 12 weeks of energy restriction. al.) trial was to determine if intermittent energy restriction (mIER) would help retain fat-free mass and result in greater fat mass loss than continuous energy restriction (mCER). The goal of the ICECAP (Intermittent versus Continuous Energy restriction Compared in a resistance-trained Adult Population, Jackson Peos et. This stirred up some great scientific discussion as the authors went back and forth in letters to the editor with the researchers of the current study. A recent study by Campbell et al., which we covered on the TCM blog suggested that diets with refeeds, consisting of two days at maintenance calories on the weekends, might help retain fat-free mass. This is because we want to maintain fat-free mass (a surrogate for muscle mass) while decreasing fat mass. If we fast-forward to the current study under review, the focus has now shifted from body weight loss to body composition. Interestingly, the diet break groups had lower adherence the first week coming back from their break, which flew under the radar of most researchers and could be important for those who need to strictly adhere to reach their goals on time. Instead, the researchers found that there were no differences in body weight between those who had no diet breaks, 2-week breaks, or 6-week breaks over 20 weeks of dieting.
As you may have guessed ⸺ that didn’t work. Surprisingly, one of the first studies on diet breaks was what scientists call a “happy accident” because it was designed to determine if weight loss relapses could be induced by intentionally interrupting the momentum of weight loss and thus provide a model for weight maintenance research. Question: Can intermittent energy restriction (IER) improve fat loss and fat-free mass retention compared with continuous energy restriction (CER) in resistance-trained adults? Whyĭiet breaks can help coaches and athletes by giving them an alternative to continuous caloric restriction. Study #1 Title: Continuous versus Intermittent Dieting for Fat Loss and Fat-free Mass Retention in Resistance-trained Adults: The ICECAP Trial
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*Note from Brandon: if you want to learn how to interpret research go read each study before reading the breakdown below, take notes, then compare your interpretation to mine. Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer
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