Øker søtstoffer appetitten?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 39

Utgave 39 – I denne utgaven:
– Øker søtstoffer appetitten? (av James Krieger)
– Styrketreningsprogrammer: Løfte tungt vs. Skadeforebyggende trening – finne en balanse (av Eric Cressey)
– Eksisterer Luxuskonsumption? (av James Krieger)
– Hvor mye kondisjonstrening er for mye, og hva kvalifiseres som kondisjonstrening? (av Lyle McDonald)
– Koffein og grønn te kan øke forbrenning og fettoksidering (forskning)

“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee

Stevia rebaudiana

Øker søtstoffer appetitten? James Krieger har en flott artikkel hvor han ser på en studie fra august 2010 som undersøkte søtstoffene aspartam og stevia, sammenligned med sukrose, og dets effekt på appetitt/sultfølelse. Artikkelen krever et abonnement, som jeg kan anbefale.

Mine notater fra artikkelen:

Personene som fikk stevia eller aspartam hadde et betydelig lavere kaloriinntak enn sukrose-gruppen, som kan forklares med det økte kaloriiinnholdet i sukrose-gruppen. Studien viser ikke noen korrelasjon mellom søtstoff og økt sultfølelse. Det er dog limitasjoner; dette var en korttidsstudie, og det kan tenkes at høyt bruk av søtstoffer over lang tid kan ha andre effekter.

James Krieger:

– A recent study indicates that non-caloric sweeteners like aspartame and stevia do not stimulate appetite over the short term. However, questions remain about heavy long-term consumption over many years. As with many things, moderation is important.

– Points of Interest

— Subjects consumed a preload of tea and crackers with cream cheese that was sweetened with aspartame, stevia, or table sugar. They were then provided a lunch and a buffet dinner.

— Subjects consumed more calories over the day when consuming sugar versus the non-caloric sweeteners. The extra calories were solely due to the added sugar

– Quotes

— “This study does not support the idea that non-caloric sweeteners like aspartame stimulate appetite.”

— “The study was short-term, lasting only a day.”

— …a lot of questions remain over whether artificial sweeteners could promote increased calorie intake over extremely long periods of time (i.e., years). If they do, it is likely only when consumed in large amounts.”

* Referanser: James Krieger.

1) Anton, S.D., et al.  Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels.  Appetite. 55(1):37-43, 2010.

SECONDARY REFERENCES

Fowler, S.P., et al.  Fueling the obesity epidemic?  Artificially sweetened beverage use and long-term weight gain.  Obesity.  16(8):1894-1900, 2008.

Gosnell, B.A., et al.  Food presentation and energy intake in a feeding laboratory study of subjects with binge eating disorder.  Int J Eat Disord.  30(4):441-446, 2001.

Kissileff, H.R., et al.  A quadratic equation adequately describes the cumulative food intake curve in man.  Appetite. 3(3):255-272, 1982.

Raben, A., et al.  Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects.  Am J Clin Nutr.  76(4):721-729, 2002.

Swithers, E., and T.L. Davidson.  A role for sweet taste:  calorie predictive relations in energy regulation by rats.  Behav Neurosci. 122(1):161-173, 2008.

Yang, Q.  Gain weight by “going diet?”  Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010.  Yale J Biol Med. 83(2):101-108, 2010.

Styrketreningsprogrammer: Løfte tungt vs. Skadeforebyggende trening – finne en balanse: En flott artikkel av Eric Cressey. Det er viktig med skadeforebyggende og rehabiliterende treningsøvelser om man ønsker en lang, god og til størst mulig grad skadefri treningskarriære, men hvordan finner man den beste balansen mellom slik ‘korrigerende’ trening, og tung/styrkebyggende trening?

Eksisterer Luxuskonsumption? En meget god og interessant artikkel fra James Krieger, som tar for seg spørsmålet om hva som skjer under at kalorioverskudd. Er det slik at hvileforbrenningen vår øker utover det vi kan forvente fra den økte kroppsvekten, omvendt av hva vi ser ved kaloriunderskudd…? Artikkelen krever et abonnement hos Krieger’s nettside som koster kun 8 USD i mnd. – noe jeg sterkt kan anbefale.

Her er mine notater fra artikkelen:

Does Luxuskonsumption Exist? En tysk fysiolog oppfant begrepet ‘luxuskonsumption’ tidlig på 1900-tallet, som betyr en tendens til å bruke opp ekstra kalorier som varme. Forskning viser at dette ikke skjer i form av hvileforbrenning/varme, men kan skje i form av økt spontan aktivitet (NEAT – Non-Exercise Activity Thermogenesis), men dette er heller ikke nok til å forklare hvorfor noen er fete – det er mange flere faktorer på spill.

James Krieger:

– Points of Interest:

— Well controlled overfeeding studies in metabolic wards have failed to demonstrate the existence of luxuskonsumption, at least in terms of an elevated metabolic rate where calories are wasted as heat.

Overfeeding results in an increase in metabolism, but only because of the increased fat-free mass due to weight gain.

— Some studies indicate that overfeeding increases activity energy expenditure above what you would expect from the weight gain alone, but there is no difference between lean people and obese people in their response.

— People vary dramatically in their activity energy expenditure response to overfeeding, and this response predicts how much weight someone gains

— While luxuskonsumption may exist in terms of increased activity energy expenditure, it does not necessarily explain why some people are lean and why some are obese

– Quotes:

“…there were numerous problems with the original luxuskonsumption data.”

— “It is clear that luxuskonsumption does not exist in terms of metabolic rate.”

— “… while weight loss results in a decrease in metabolic rate greater than you would expect based on the weight loss alone, the opposite is not true for weight gain.”

— “…it may be impossible to ever prove adaptive thermogenesis in humans, given that is is nearly impossible to prove that changes in spontaneous physical activity are truly spontaneous.”

— “… some overweight people increase their NEAT in response to overfeeding just as much as a lean person.

— “There are dozens and dozens of factors that play a role in someone’s risk of becoming obese, and the ease of weight gain in response to overfeeding is just one of those.”

* Referanser: James Krieger.

Diaz, E.O., et al.  Metabolic response to experimental overfeeding in lean and overweight healthy volunteers.  Am J Clin Nutr. 56:641-655, 1992.

Forbes, G.B., et al.  Deliberate overfeeding in women and men:  energy cost and composition of the weight gain.  Br J Nutr.  56(1):1-9, 1986.

Leibel, R.L., et al.  Changes in energy expenditure resulting from altered body weight.  New Engl. J Med. 332(10):621-628, 1995.

Levine, J.A., et al.  Role of nonexercise activity thermogenesis in resistance to fat gain in humans.  Science.  283(5399):212-214, 1999.

Ravussin, E., et al.  Short-term, mixed-diet overfeeding in man: no evidence for “luxuskonsumption.”  Am J Physiol. 249 (Endocrinol Metab. 12): E470-E477, 1985.

Rosenbaum, M., et al.  A comparative study of different means of assessing long-term energy expenditure in humans.  Am J Physiol. 270 (Regulatory Integrative Comp Physiol. 39): R496-R504, 1996.

Wiley, F.H., and L.H. Newburgh.  The Doubtful Nature of “Luxusconsumption.”  J Clin Invest.  10(4):733-744, 1931.

Hvor mye kondisjonstrening er for mye, og hva kvalifiseres som kondisjonstrening? Lyle McDonald har postet et flott svar på dette spørsmålet; energi tilgjengelighet (energi inn vs. energi ut) ser ut til å være en viktig faktor her…

Kondisjonstrening

Koffein og grønn te kan øke forbrenning og fettoksidering: En ny forskningsanalyse konkluderer med at både koffein og koffein+katekin supplemmentering øker forbrenningen, mens kun koffein+katekin økte fettoksidasjon/fat-oxidation. Økningen i forbrenningen var på nesten 5 %, noe som kan regnes som ganske så betydelig. Hvorvidt ad libitum (etter ønske) mat/kaloriinntak også ville ha økt er dog usikkert, jeg tror det også vil øke, noe som vil bety at den praktiske betydningen av denne økningen ikke er veldig betydelig. Jeg kan dog absolutt se en fordel ved bruk at et slikt kosttilskudd for å hindre en ellers forventet reduksjon i forbrenningen under en kraftig slankediett.

Studien: Hursel R et al. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011 Mar 2. doi: 10.1111/j.1467-789X.2011.00862.x. [Epub ahead of print]. Pubmed.

0 Comments

  1. Samma hva det studie sier..jeg får utroøig sug av feks pepsimax..men…mulig det er placeboeffekt ikke vet jeg..jeg vet bare at pepsi og søtning er oppskriften på hodepine og cravings;)

  2. Ja, vanskelig å si, men Krieger nevner jo “…a lot of questions remain over whether artificial sweeteners could promote increased calorie intake over extremely long periods of time (i.e., years). If they do, it is likely only when consumed in large amounts.”

    På spørsmålet om aspartam og hodepine er heller ikke forsknignen helt klar, men det peker mot at aspartam ikke skaper hodepine – men matvarer som ofte inneholder aspartam kan inneholde andre stoffer som skaper hodepine..

    Har du prøvd å ta aspartam uten noe annet (f. eks et glass med vann, aspartam/NutraSweet og lime for å se om det gir deg hodepine?

  3. Pingback: Fredarn.com » Blog Archive » Kalorier ≠ usunt, mm. -> Trening & Kosthold; Verdt å lese, Utgave 40

  4. I discovered your blog web site on google and verify a number of of your early posts. Proceed to maintain up the superb operate. I simply extra up your RSS feed to my MSN Information Reader. Seeking forward to studying more from you in a while!…

  5. hi!,I love your writing very a lot! share we keep in touch more approximately your post on AOL? I need an expert in this house to resolve my problem. Maybe that is you! Having a look forward to peer you. big http://www.aidile.com/www.idiil.cn/bbs/forum.php?mod=viewthread&tid=158168

  6. Appreciate this post. Let me try it out.|

  7. Its fantastic as your other posts : D, thanks for putting up. “Love is like an hourglass, with the heart filling up as the brain empties.” by Jules Renard.

  8. I agree along with your thought. Thank you for your sharing.

  9. Chiffon prom dresses are asked for these days and perhaps they are more than likely one of the most well-liked sources of party The year 2013.

  10. Danke auch für deinen tollen Beitrag. Ich fand deinen Artikel echt gut, du bist ein toller Autor. Ich speichere mir die Seite und werde sicher noch mal vorbeisurfen. Immer weiter so so und eine schoene Woche noch!

  11. Today, while I was at work, my cousin stole my iPad and tested to see if it can survive a twenty five foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  12. Thanks for sharing superb informations. Your site is so cool. I’m impressed by the details that you’ve on this blog. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for more articles. You, my pal, ROCK! I found simply the info I already searched everywhere and simply could not come across. What a great web-site.

  13. Thanks for your article. What I want to comment on is that while looking for a good on the web electronics retail outlet, look for a web page with complete information on critical indicators such as the security statement, basic safety details, any payment procedures, as well as other terms in addition to policies. Constantly take time to investigate the help plus FAQ segments to get a superior idea of how a shop operates, what they can perform for you, and ways in which you can take full advantage of the features.

  14. Thanks for your marvelous posting! I genuinely enjoyed reading it, you can be a great author.I will ensure that I bookmark your blog and will come back from now on. I want to encourage that you continue your great work, have a nice afternoon!

  15. Hey, I think your blog might be having browser compatibility issues. When I look at your blog site in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, amazing blog!

  16. Ostatecznie. Prokuratura kwestia (w końcu nie po owo ją pilnie boss ze, lecz nie w tym materia. Tak długo jak Antek nie poczuje, że przypuszczalnie mu zagrażać jakaś zadłużenia w ciągu co chwila potem natomiast opluwał coraz więcej ludzi, tudzież w pobliżu tym bez skrupułów zadawał rozpacz oraz ból, czyli natomiast nie chcą posiadać nico wspólnego spośród tym całym cyrkiem. Dziwi mnie wprost przeciwnie po co istotnie mało wykroczenie dóbr osobistych, lecz prawdopodobnie to wprost przeciwnie idea czasu zaś potrzeba.

  17. The other day, while I was at work, my sister stole my iPad and tested to see if it can survive a 30 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is entirely off topic but I had to share it with someone!

  18. I am really loving the theme/design of your weblog. Do you ever run into any web browser compatibility problems? A number of my blog readers have complained about my site not working correctly in Explorer but looks great in Chrome. Do you have any advice to help fix this problem?

  19. I like what you guys are up also. Such smart work and reporting! Carry on the superb works guys I’ve incorporated you guys to my blogroll. I think it’ll improve the value of my web site :). “As is a tale, so is life not how long it is, but how good it is, is what matters.” by Lucius Annaeus Seneca.

  20. Perfectly written subject material, thanks for selective information. “The earth was made round so we would not see too far down the road.” by Karen Blixen.

  21. I like this weblog very much, Its a very nice position to read and find information. “I ran the wrong kind of business, but I did it with integrity.” by Sydney Biddle Barrows.

  22. download facebook password hacker

    Hi! I just wanted to ask if you ever have any issues with hackers? My last blog (wordpress) was hacked and I ended up losing months of hard work due to no back up. Do you have any methods to protect against hackers?

  23. Very interesting details you have noted , appreciate it for posting . “Whatever we conceive well we express clearly, and words flow with ease.” by Nicolas Boileau.

  24. Hello there! I know this is form of off topic but I was questioning which weblog platform are you currently employing for this web page? I’m getting fed up of WordPress since I’ve had difficulties with hackers and I’m hunting at options for another platform. I’d be good in the event you could point me inside the direction of a fantastic platform.

  25. This was for any new and credulous ‘generation’ who, I suppose, have never even heard reference created or noticed so significantly as a parody in the series – which is most unlikely, if I may possibly paraphrase our favorite Vulcan.

  26. I’m curious to discover out what website platform you have got been utilizing? I’m possessing some little safety problems with my most current web-site and I’d prefer to uncover a thing more risk-free. Do you’ve any recommendations?

  27. It’s awesome designed for me to have a web site, which is useful in favor of my know-how. thanks admin

    my webpage :: Hsiu Sulik

  28. Simply a smiling visitor here to share the love (:, btw outstanding style and design . “He who will not reason is a bigot he who cannot is a fool and he who dares not is a slave.” by Sir William Drummond.

  29. Can I just say what a comfort to discover someone who really understands what they’re discussing on the internet. You definitely know how to bring a problem to light and make it important. More people really need to read this and understand this side of the story. It’s surprising you aren’t more popular since you most certainly possess the gift.

  30. Really nice layout and wonderful written content, hardly anything else we want :D.

  31. You have brought up a very excellent details , thankyou for the post. “Beginnings are apt to be shadowy and so it is the beginnings of the great mother life, the sea.” by Rachel Carson.

  32. I have really learned newer and more effective things through your weblog. One other thing I want to say is the fact that newer laptop os’s often allow extra memory to use, but they additionally demand more ram simply to operate. If a person’s computer is not able to handle far more memory along with the newest application requires that storage increase, it can be the time to buy a new PC. Thanks

  33. Hello there! This post couldn’t be written any better! Reading through this article reminds me of my previous roommate! He constantly kept preaching about this. I am going to send this post to him. Fairly certain he will have a good read. Thank you for sharing!

  34. Greetings from Carolina! I’m bored to tears at work so I decided to browse your website on my iphone during lunch break. I enjoy the knowledge you present here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, fantastic site!

  35. Thank you for the well-written write-up. I considerably appreciated your generosity and enable you give through the no cost tips in your weblog, especially the ones supplied by means of this article. I know Betty would enjoy to locate out more of your blog post. We’ve sent your web site link to her. We appreciate your thoughtfulness within this complicated time.

  36. of course every single nation need to respect copyright but you will discover third planet countries that just can’t respect copyright at all;

  37. Thanks , I have lately been looking for information and facts around this topic for any whilst and yours may be the most effective I have identified out so far. On the other hand, what concerning the bottom line? Are you positive concerning the supply?

  38. Good post. I understand one particular factor tougher on distinct blogs everyday. It really should at all times be stimulating to study content from different writers and observe slightly anything from their retailer. I’d need to use some with all the content on my weblog no matter whether you don’t mind. Natually I’ll provide you with a link in your net blog. Thanks for sharing.

  39. An interesting discussion is definitely worth comment. I do believe that you ought to write more on this issue, it may not be a taboo subject but generally folks don’t speak about these issues. To the next! Cheers.

  40. Magnificent web site. Plenty of useful info here. I am sending it to some friends ans also sharing in delicious. And naturally, thanks for your effort!

  41. You can certainly see your skills in the paintings you write. The arena hopes for more passionate writers such as you who are not afraid to say how they believe. All the time follow your heart. “A simple fact that is hard to learn is that the time to save money is when you have some.” by Joe Moore.

  42. There are some interesting cut-off dates in this article but I don�t know if I see all of them center to heart. There is some validity but I will take hold opinion until I look into it further. Good article , thanks and we want more! Added to FeedBurner as well

  43. I blog often and I truly thank you for your information. This great article has really peaked my interest. I’m going to take a note of your blog and keep checking for new details about once a week. I opted in for your Feed too.

  44. Me and my bro were argumenting a while ago about what this system has changed into lately, I truly imaigne that there is some change on its way.

  45. Thanks for your concepts. One thing I’ve got noticed is the fact that banks plus financial institutions know the dimensions and spending routines of consumers and as well understand that most of the people max out and about their cards around the holiday seasons. They properly take advantage of this kind of fact and begin flooding your own inbox and snail-mail box with hundreds of 0 APR card offers immediately after the holiday season concludes. Knowing that in case you are like 98% of the American open public, you’ll hop at the one opportunity to consolidate credit card debt and move balances for 0 rate credit cards.

  46. I’m not usually impressed with many writers, but I am impressed with you. Your article is full of original and intelligent content. I share a lot of your views on this subject. This is great.

  47. I want to to thank you for this very good read!! I absolutely enjoyed every bit of it. I’ve got you bookmarked to look at new things you post…

  48. Getting reading this blog i understand it absolutely was valuable in countless ways. This really is truly a terrific write-up. I in no way had visited a type of weblog which has the description of the website. what’s an electronic cigarettes?

  49. Wow! Finally I got a blog from where I can genuinely get helpful essentials regarding my study andknowledge.

  50. We’re happier in your case thanks to this reliable information. You genuinely made excellent afternoon :

  51. Wow this is a great resource.. I’m enjoying it.. good article

  52. I¡¦m now not positive the place you’re getting your info, but great topic. I needs to spend some time studying much more or figuring out more. Thank you for great information I used to be on the lookout for this info for my mission.

  53. I would like to convey my respect for your generosity supporting persons that need assistance with this one theme. Your personal commitment to getting the message along has been rather significant and have in every case empowered guys just like me to reach their dreams. Your entire important hints and tips entails this much to me and extremely more to my fellow workers. Thanks a ton; from each one of us.

  54. Wow, fantastic blog layout! How extensive have you been blogging for? you achieve blogging look painless. The largely glance of your locate is magnificent, as fine as the content!. Thanks For Your article on the subject of Travel Station Chap opposed to Groceries Nation Badge Foursquare Atlanta .

  55. Thanks a lot for providing individuals with a very breathtaking opportunity to discover important secrets from this web site. It’s always so good and as well , jam-packed with a good time for me and my office acquaintances to visit your site on the least three times weekly to read through the fresh issues you have. And lastly, I am always motivated with the perfect tactics you serve. Certain 3 ideas in this post are in truth the most efficient we have ever had.

  56. What is the ideal app to style blogs and websites?

  57. It seems there are actually website pages and websites dedicated to a great many routines, many of these television programs, tracks, life of superstars, and so forth.. . On The Other Hand without a doubt are not able to acquire sites and blog pages devoted to analyzing, sad to say an afterthought in terms of pastimes.. . Any one know some really good and very popular people? Timeless and current literature are both incredible with me, since I scan both of them.. . Cheers such a lot of! =o).