Are intermittent calorie deficits better for fat loss than continuous deficits? The MATADOR study suggested this to be the case, but there's more to this study than meets the eye. Learn all the details in this video research review.
Key Takeaways
- Alternating 2 weeks of 33% calorie restriction with 2 weeks of maintenance resulted in superior fat loss to continuous restriction for 16 straight weeks.
- While the researchers suggested attenuation of adaptive thermogenesis may have been the mechanism, this is likely not the case. This conclusion is not consistent with the data in the study, and is also not consistent with data from other studies.
- The most probable mechanism was superior dietary adherence, as nearly a 1000 calorie per day deficit is easier to stick to for only 2 weeks at a time, compared to 16 straight weeks.
Practical Application
- Intermittent calorie restriction, with frequent diet breaks where an individual consumes at maintenance calories, can be a good strategy for fat loss for some individuals if it helps maintain long-term compliance. However, it will likely not mitigate the adaptive thermogenesis that occurs with weight loss.
- The best dietary strategy for fat loss is the one that results in the best adherence.
Hi again James!
I was wondering if the method used in this trial to measure REE and adjust caloric deficit was the same for groups, how intermittent group energy intake was more “heavy” for them at least during the first weeks. (this is the reason why you think intermittent group results were more favorable, don’t you?).
Thank you!
Yes it was the same for both groups
Hi James! i have a few questions 🙂
what would be the gold standard to measure REE?
How accurate are REE equations?
I read some papers that state Adaptive thermogenesis is very difficult to measure and that is a term with a lot of controversy. What do you think?
Really interesting webinar.
thank you,
Nahuel
Indirect calorimetry is gold standard for REE.
I have an article on the accuracy of REE equations here.
Yes, adaptive thermogenesis is difficult to measure, and there is some controversy surrounding it, but overall the weight of the evidence supports its existence.
Hello, thanks so much for this video. Do you think intermittent calorie reduction would lessen the impact of NEAT lowering vs adaptive thermogenesis?
It’s difficult to say. I don’t know of any research that has looked at that.
Fascinating video, James! Great work!
What’s your opinion about applying this method, but for even shorter periods of time? for example, during a microcycle? Like they did in the other study, by restricting calories for 2 days/week instead of an entire week. And how would you apply this for bodybuilders? For example, keeping the calories high on traning days, and restrict them on rest days?
Thanks!
Thanks James – I really enjoyed this review. It seems that ultimately the only issue is gross calories. In this case the adherence to the diet made the difference in fat loss. Thanks for illuminating.
Thank you Christopher!