Muscle Talk

Yogurt in addition to lunch and dinner helps aid fat loss
Some people are under the impression that the less they eat, the more weight they’ll lose. While it’s true that you’ll lose weight as long as calories in are less than calories out, when you eat and what you eat are also important to the equation. In one particular study, 20 healthy women were given the exact same breakfast and lunch (controlled for calories), then on three separate occasions, they were given 160 calories worth of crackers, 160 calories of yogurt, or 160 calories of chocolate. The subjects then had to remain in the lab for dinner, where they were allowed to eat as much as they wanted. On the day when the women were given the high-protein yogurt snack, they had significantly less appetite than the days they ate the chocolate or the crackers. So consider a high-protein, energy-dense snack such as yogurt next time you’re craving something before dinner!

TUT: Not just for workouts anymore!
TUT stands for “time under tension” and refers to how long a set of reps lasts in the gym. But researchers at Penn State have discovered a completely new use for it: your blender. The researchers gave a group of men a shake to drink half an hour before lunch. All shakes had the same number of calories, but the variable between the three shakes was their total volume: The shakes were 300, 450, or 600 millilitres. In order to change the volume of each shake, the researchers kept the liquid in the blender for longer periods each time. Longer blending time meant more air bubbles; more air bubbles meant more volume. The conclusion was that the men who drank the 600-millilitre shake ate 12 percent less kilocalories at their next meal.