Why Do Meal Replacements Work?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 58

Utgave 58 – I denne utgaven:
– Why Do Meal Replacements Work? (av James Krieger, forskning)
– Milk…It Does An Appetite Good (av James Krieger, forskning)
– Aerobic gir liten treningseffekt (av Ida Øian)
– Omega-3 og Omega-6 i kostholdet (av Vegard Lysne)
– Øk testosteronnivået på en naturlig måte (av Solveig Haga Staurland)
– PSMF – Den sunneste ekstremdietten (av Robert Eilertsen)
– Ikke hør på kroppen din (av Kjetil Åmdal)

Ukas sitat:

“Tough times never last, but tough people do”
– Robert H. Schuller

Why Do Meal Replacements Work? Forskning indikerer at hovedårsaken til at måltidserstattere/MRPs fungerer er kontrollert porsjonsstørrelse. Les mer hos James Krieger på Weightology Weekly (krever abonnement).

Studiene:

1) Cornier, M.A., et al.  Effects of short-term overfeeding on hunger, satiety, and energy intake in thin and reduced-obese individuals.  Appetite. 43(3):253-259, 2004. Pubmed.

2) Hamdy, O., and Zwiefelhofer, D.  Weight management using a meal replacement strategy in type 2 diabetes.  Curr Diab Rep.  10(2):159-164, 2010. Pubmed.

3) Mourao, D.M., et al.  Effects of food form on appetite and energy intake in lean and obese young adults.  Int J Obes. 31(11):1688-1695, 2007. Pubmed.

4) Rolls, B.J., et al.  Reductions in portion size and energy density of foods are additive and lead to sustained decreases in energy intake.  Am J Clin Nutr.  83(1):11-17, 2006. Pubmed.

Milk…It Does An Appetite Good: En studie fra januar 2011 undersøkte effekten av supplementering med melk vs. rismelk under en diett, og fant at melken ga bedre metthetsfølelse og lavere appetitt. Det var også større reduksjon i kroppsfett i melk-gruppen, men grunnet få antall subjekter var det ikke statistisk betydelig. Les mer hos James Krieger på Weightology Weekly (krever abonnement).

Melk. Foto: Tine.no

Studiene:
1) Gilbert, J.A., et al.  Milk supplementation facilitates appetite control in obese women during weight loss: a randomised, single-blind, placebo-controlled trial. Br J Nutr. 105:133-143, 2011. Pubmed.

2) Dougkas, A., et al.  Associations between dairy consumption and body weight: a review of the evidence and underlying mechanisms.  Nutr Res Rev. February 15, 2011 (published ahead of print).

3) Major, G.C., et al.  Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control. Br J Nutr. 101(5):659-663, 2009.

Aerobic gir liten treningseffekt: Det er flott å være mer fysisk aktiv totalt sett, men mange saltimer på kommersielle gir gir veldig lite igjen for innsatsen. Jeg er helt enig med Ida Øian her.

Omega-3 og Omega-6 i kostholdet: En flott artikkel om fettsyrer og dets funksjoner i kroppen vår, av Vegard Lysne for Fitnessbloggen.

Tran

Øk testosteronnivået på en naturlig måte: En flott artikkel av Solveig Haga Staurland  hos Fitnessbloggen. Jeg vil dog legge til at alkohol’s effekt på testosteron er minimal med mindre du overdriver noe voldsomt.

PSMF – Den sunneste ekstremdietten: En fin artikkel om Protein Sparing Modified Fast (PSMF) av Robert Eilertsen. For mer informasjon anbefaler jeg Lyle McDonald’s bok The Rapid Fat Loss Handbook, som også er inspirasjonen for  Robert’s artikkel.

Ikke hør på kroppen din: En flott artikkel av Kjetil Åmdal for Fitnesbloggen. Lær å lytte til kroppen din, men ikke bruk det minste ubehag som unnskyldning for å droppe trening..

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