Hello, Fabulous Readers!

Welcome back to our Women's Research Review! 🎉 Today, we're chatting about dietary proteins 🥩, comparing time-restricted eating with calorie restriction 🍽️, and diving into the free-weights vs machines debate 🏋️‍♀️.

All info is simplified, and we'll provide you with takeaways and action steps. Ready? Let's get to it! 🚀

Hello lovely ladies! 🙋‍♀️ You know how people love to say, "Too much protein just makes you fat?" Well, grab a seat, because we're about to spill the tea on this one - it's a total myth! 💥

Picture this: A 2012 study decided to run a little experiment. They took a group of people and fed them diets with different protein levels: low (5%), medium (15%), and high (25%). PMID: 22215165

Now, here's where things get wild. These folks were instructed to eat a whopping 140% of their normal calorie intake for two whole months! Can you imagine? 🍔🥦🍗

The results were eye-opening. As you'd expect, everyone gained weight (I mean, hello, they were eating extra food! 🙈).

But here's the kicker: the body fat each group gained was pretty much the same, regardless of their protein intake. And guess what?

The group chowing down on the most protein even saw a tiny bit less fat gain.

That extra weight from the high-protein folks? It was largely lean muscle mass, not body fat. Can you believe it? 🏋️‍♀️

However, here's the cool part: the extra weight in the higher protein groups, about 6-7 pounds, was mostly muscle, not fat.

So even though they gained more weight, it was the good kind of weight that we often want to build! 💪🎉

So, what does this all mean for us? Well, ladies, it's time we stop worrying about our protein portions. More often than not, it's helping us build muscle, not fat.

So let's show some love to our protein-rich meals, whether that's eggs for breakfast, chicken for lunch, or Greek yoghurt for a snack! 💪🥚🍖

The Takeaway: While we've learned that more protein doesn't necessarily translate into more fat, it's important to remember that it also doesn't always mean more muscle, either! It's about finding the right balance that works for your body. 🏆

Actionable Step: For the next week, let's try to aim for around 0.8-1 g of protein per lb of body weight. This can be a good starting point, and we can adjust as needed based on how our bodies feel.

Ever wondered if restricting your eating hours could give you an extra edge in your weight loss journey? Let's take a peek at a 2022 study that sought to answer that very question! 🕵️‍♀️💡 PMID: 35443107

The scientists in this study had 139 participants, all with obesity, divide into two groups:

One followed a time-restricted eating plan (only eating between 8 a.m. and 4 p.m.) with calorie restriction, the other group just had daily calorie restriction.

They did this for a whole year, with men eating 1500-1800 kcal/day and women 1200-1500 kcal/day. 👥🍽️

After 12 months, the researchers compared the groups.

But here's the twist: the difference wasn't significant! Waist circumference, BMI, body fat, and other health measures were also pretty much the same in both groups. And the number of adverse events? No major difference there either. 😯

The Takeaway: Time-restricted eating doesn't seem to give an extra boost to weight loss beyond what calorie restriction alone can achieve. So, if you're stressing about eating windows, you might be able to breathe a little easier. 🙌

Actionable Step: If you've been considering time-restricted eating, this study suggests that it might not offer extra weight loss benefits beyond a typical calorie-restricted diet.

However, everybody is unique, so keep listening to your body and do what works best for you. Remember, it's about health and feeling great, not just the numbers on the scale. 💪💖🌟

Here's a fascinating study from 2022 that throws a challenge at a long-held assumption in the fitness world! 🎯💪

The study took 34 fit men and divided them into two groups for an 8-week workout program.

One group used free weights (think barbells and dumbbells), while the other group used machines to perform the same exercises.

The exercises included a full squat, bench press, prone bench pull, and shoulder press. They controlled for everything else, including intensity, fatigue, and recovery. 🏋️‍♂️🤔

Surprise, surprise! When they compared the results, there wasn't a significant difference between the free-weight and machine-based groups in terms of athletic performance or muscle architecture.

The machine-based group even showed a boost in upper limb anaerobic power, and the free-weight group improved their change of direction and balance conditions. 🚀🤯

The Takeaway: This study tells us that whether you use free weights or machines doesn't meaningfully affect your athletic performance or muscle development.

So, the message here is not to stress too much about free weights vs machines. Do what you enjoy, and what feels good for your body. After all, the best workout is the one that you'll stick to. 😊💖

Actionable Step: Next time you're at the gym, don't worry about whether you should be using free weights or machines. Instead, focus on a good form, gradual progression, and most importantly, having a great time!

Find the workout routine that you enjoy and can keep up with consistently. That's the real key to long-term fitness success. 💪🎉🔑

And there you have it! This week's review has given us some key takeaways:

Study 1: Dietary Protein and Weight Gain

• Takeaway: Protein is your friend, not your enemy, when it comes to body composition. High protein diets lead to more muscle, not fat. 🏋️‍♀️💪 But remember, it's not a simple equation of more protein equals more muscle. Balance is key!

• Action Step: To leverage protein's benefits, start by aiming for 0.8-1 gram of protein per pound of your body weight daily. 🍗🥚🥦

Study 2: Time-Restricted Eating vs. Calorie Restriction

• Takeaway: It seems it's less about when you eat and more about what and how much you eat when it comes to weight loss. Calorie restriction is a consistent winner. 🍽️🥗

• Action Step: Don't stress about eating times. Focus more on portion sizes and the quality of your food. Always opt for a balanced, nutritious diet! 🥦🍎🍛

Study 3: Free-Weight vs. Machine-Based Exercises

• Takeaway: The battle of free weights versus machines doesn't seem to have a clear victory. Both can yield comparable results for athletic performance and muscle development. 🏋️‍♀️🏋️‍♀️

• Action Step: Choose the equipment you enjoy working with. Your best workout is the one that you're motivated to stick with. Keep your focus on maintaining good form and gradually increasing your intensity. 🎯🔥

So there you have it! Keep these takeaways and actions in mind as you continue on your journey to a healthier, happier you.

Remember, the best plan is one you can stick to, so listen to your body and find what works for you! Here's to our health, wellness, and empowerment! 💪💃🌟

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