44 bewegungsarme, übergewichtige und fettleibige Frauen wurden randomisiert 8 Wochen lang einem Spaziergang mit geringer, mittlerer oder hoher Intensität und einer vollwertigen, pflanzlichen Ernährung zugeteilt. Alle Gruppen verloren Gewicht; Eine moderate Intensität führte zu den größten Verringerungen der Gesamtkörpermasse (–11 %), der Fettmasse (–26 %) und des Körperfettanteils (–17 %).
https://pmc.ncbi.nlm.nih.gov/articles/PMC12840797/
16 Kommentare
„Abstract
Sedentary behavior contributes to obesity and metabolic dysfunction, yet few interventions individualize exercise intensity using fuel-based metrics such as the respiratory exchange ratio (RER; VCO2/VO2). This study investigated the effects of metabolically guided walking combined with whole-food, plant-based nutrition on body composition and metabolic outcomes in sedentary overweight and obese women. Forty-four women mean age 43 years; BMI 30.1 kg·m^(−2)) were randomized to low-intensity continuous training (LICT; RER ≈ 0.75), moderate-intensity intermittent training (MIIT; RER ≈ 0.85), or high-intensity continuous training (HICT; RER ≈ 0.95). Following a 2-week dietary lead-in with an individualized ~200 kcal·day^(−1) energy deficit, participants completed an 8-week RER-guided walking program (5 sessions·week^(−1); 15–50 min·session^(−1)). Assessments included air-displacement plethysmography (BodPod) body composition, resting metabolic rate and substrate utilization, and oxygen uptake at the first ventilatory threshold (VT1). Data were analyzed using ANCOVA, mixed-factorial ANOVA, and Pearson correlations. Percent body fat decreased significantly across participants (_p_ < 0.0001, η^(2) = 0.827), with MIIT demonstrating the most favorable integrated outcomes. MIIT elicited the largest reductions in total body mass (−11.2%), fat mass (−25.9%), and percent body fat (−17.1%), alongside improvements in VT1 VO2 (Δ = 1.487 ± 0.895 L·min^(−1); _p_ = 0.038). Resting respiratory quotient (RQ) declined in LICT and MIIT but increased in HICT, corresponding with increased fat oxidation in LICT and MIIT and reduced fat oxidation in HICT. Changes in RQ were significantly associated with changes in percent body fat (r = 0.316, _p_ = 0.039). Metabolically guided moderate-intensity intermittent walking combined with whole-food, plant-based nutrition produced the most consistent improvements in adiposity, substrate utilization, and submaximal fitness, supporting the public-health feasibility of a community-deliverable, substrate-informed walking prescription.“
„Everything in moderation“ wins again.
Is the reason the high-intensity walkers didn’t lose so much weight because they struggled to do high intensity walking with no meat in their diet?
weight loss is mostly diet and calorie retriction so yeah? You put people on a diet thats 200 cals under their reccommended calories and they’ll lose some weight, plant based or not.
The difference with losing weight in a Whole Foods, Plant Based diet (no oil) style of eating is that one can eat large volume and be satiated and still lose weight.
Taking garbage out of your diet and exercising leads to weight loss. Novel concept.
So the article doesn’t make it clear, does anyone know why they would only recruit women?
Also, it should be 43. One of the 44 did not complete the study.
People can’t even read the whole *title* before commenting now.
tldr; the interesting part is that moderate-intensity intermittent training was more effective than low-intensity continuous training or high-intensity continuous training.
Almost every restrictive diet is better than the standard American diet.
So no control group for the diet. That means there is no way to know from this study whether the plant based diet was helpful, harmful or irrelevant.
High intensity workouts spike hunger. Makes sense.
wow 26% fat loss from moderate walking and plant-based eating is actually insane.. makes me think i should stop with those crazy hiit workouts and just go for regular walks instead.
They really should have stuck to either the exercise or the diet for observation. As is, they can’t say which caused more or less of the fat loss and BMI changes.
They also left out the crucial detail of change in muscle mass, which is a very important detail when introducing a plant-based diet. Skinny doesn’t equal healthy. Bone density is also a concern in this group.
Relatively small sample per group and only 43 of the participants completed the study. Meals were self reported so maybe some questions there on adherence, particularly for the high energy group that would have been more likely to over feed to offset their expenditure.
That said, this feels consistent with everything nutrition science has been saying for years. Zone 2 is known as the fat loss zone for a reason. Higher intensity workouts are great for many things but if the goal is to lose weight, medium intensity is king.
I’d be interested if they included a sedentary group so we could capture measurements of the WFPD on its own, but alas.
Was this race-agnostic?
Those numbers are mindblowing…