减肥办法千万条，热量控制第一条｜漫谈“减肥”

时隔许久，我们承诺的漫谈“肥胖”的后续，漫谈“减肥”来了！这一期我们从不同的饮食策略，到不同的饮食方式，再到该怎么运动，目前有的医学干预，以及各种五花八门的减肥方法，全都给大家盘点了一遍。盘点的过程中我们就发现，方法千万条，最核心的还是控制好热量的“进水口”和“出水口”，才是最有效的方法啊！不管怎么说，先行动起来吧！时间点：0:02:20 声明：本期内容仅供参考饮食相关：0:05:46 生酮饮食：低碳水高脂肪合理吗？0:14:05 大多数饮食方法研究仍有局限0:15:26 高蛋白饮食：目的在增加瘦体重0:20:06 原始人饮食：原始人吃啥我吃啥0:22:08 地中海饮食：为健康服务不一定减肥0:23:09 南海滩饮食：基于升糖指数的策略0:28:50 得舒（DASH）饮食：为高血压患者设计0:29:59 不同的禁食方法：原理与效果如何？0:36:17 高碳日与低碳日：如何欺骗身体维持基础代谢0:38:07 什么是基础代谢率0:40:57 液断法：只喝水的话可以瘦吗？0:42:22 为什么减肥到一半总是会反弹？0:44:17 吃饭速度、咀嚼速度、食物质地也会有影响？0:48:36 看美食视频吃播视频，会导致肥胖吗？0:52:56 因为压力去暴饮暴食可取吗？0:58:00 减肥时的心理状态会发生什么变化运动相关：0:59:37 非运动性的活动1:01:36 有氧运动的过程如何减脂1:03:42 有氧运动应该做到什么样的程度？1:05:54 为什么有氧运动难以坚持？1:06:40 应该如何选择或结合有氧与无氧运动：如HIT1:10:57 不管怎么说，先动起来最重要！药物相关：1:13:13 司美格鲁肽与GLP-11:15:41 减重手术1:16:36 其他正在开发的减肥药物1:17:57 排油丸：奥利司他的原理是什么1:18:55 左旋肉碱是什么？补剂营养品有助于减肥吗？1:20:54 白芸豆提取物有什么作用？能多吃吗？其他五花八门方法：1:22:37 白色脂肪棕色化：仍处于探索阶段的方法1:25:53 各种所谓减肥仪真的可以帮助减肥吗？1:27:32 冷冻or高温溶脂：只是美容塑形，不是减肥1:30:27 局部减脂或者极快速减肥并不现实1:31:45 减肥谣言：暴汗衣、苹果醋、酵素、椰子油、负热量食物1:39:42 吃辣与减肥的关系1:41:08 喝茶可以减肥吗？动物减肥：1:43:02 宠物肥胖应该如何减肥？1:47:50 动物会不会主动减肥？涉及BGM：火箭少女101 - 卡路里Celebrate-Joakim KarudGeorge Benson - Thunder Walk部分参考资料：奶树部分：Anthanont P, Jensen M D. Does basal metabolic rate predict weight gain?[J]. The American journal of clinical nutrition, 2016, 104(4): 959-963.Argyrakopoulou G, Fountouli N, Dalamaga M, et al. Revisiting resting metabolic rate: what is the relation to weight fluctuations?[J]. Current Obesity Reports, 2023, 12(4): 502-513.Heijmans B T, Tobi E W, Stein A D, et al. Persistent epigenetic differences associated with prenatal exposure to famine in humans[J]. Proceedings of the National Academy of Sciences, 2008, 105(44): 17046-17049.Hinte L C, Castellano-Castillo D, Ghosh A, et al. Adipose tissue retains an epigenetic memory of obesity after weight loss[J]. Nature, 2024: 1-9.Contreras R E, Schriever S C, Pfluger P T. Physiological and epigenetic features of yoyo dieting and weight control[J]. Frontiers in genetics, 2019, 10: 1015.Rosenbaum M, Leibel R L. Adaptive thermogenesis in humans[J]. International journal of obesity, 2010, 34(1): S47-S55.Chouchani E T, Kazak L, Spiegelman B M. New advances in adaptive thermogenesis: UCP1 and beyond[J]. Cell metabolism, 2019, 29(1): 27-37.www.endocrinology.org沈天娇, 杨刚毅. 白色脂肪棕色化的研究进展[J]. Advances in Clinical Medicine, 2024, 14: 2600.Patterson R E, Sears D D. Metabolic effects of intermittent fasting[J]. Annual review of nutrition, 2017, 37(1): 371-393.Varady K A, Cienfuegos S, Ezpeleta M, et al. Clinical application of intermittent fasting for weight loss: progress and future directions[J]. Nature Reviews Endocrinology, 2022, 18(5): 309-321.Wheless J W. History of the ketogenic diet[J]. Epilepsia, 2008, 49: 3-5.Guasch‐Ferré M, Willett W C. The Mediterranean diet and health: a comprehensive overview[J]. Journal of internal medicine, 2021, 290(3): 549-566.Argyrakopoulou G, Simati S, Dimitriadis G, et al. How important is eating rate in the physiological response to food intake, control of body weight, and glycemia?[J]. Nutrients, 2020, 12(6): 1734.Macht M, Simons G. Emotional eating[M]//Emotion regulation and well-being. New York, NY: Springer New York, 2010: 281-295.Spence C, Okajima K, Cheok A D, et al. Eating with our eyes: From visual hunger to digital satiation[J]. Brain and cognition, 2016, 110: 53-63.Wang M, Huang W, Xu Y. Effects of spicy food consumption on overweight/obesity, hypertension and blood lipids in China: a meta‐analysis of cross-sectional studies[J]. Nutrition journal, 2023, 22(1): 29.German A J. Weight management in obese pets: the tailoring concept and how it can improve results[J]. Acta Veterinaria Scandinavica, 2016, 58(Suppl 1): 57.Mrosovsky N, Sherry D F. Animal anorexias[J]. Science, 1980, 207(4433): 837-842.蝌蚪部分：Samuel VT, Shulman GI. Mechanisms for insulin resistance: common threads and missing links. Cell. 2012 Mar 2;148(5):852-71. doi: 10.1016/j.cell.2012.02.017. PMID: 22385956; PMCID: PMC3294420.Stefan N, Häring HU, Schulze MB. Metabolically healthy obesity: the low-hanging fruit in obesity treatment? Lancet Diabetes Endocrinol. 2018 Mar;6(3):249-258. doi: 10.1016/S2213-8587(17)30292-9. Epub 2017 Sep 14. PMID: 28919065.Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. doi: 10.1186/s12967-016-1044-0. PMID: 27737674; PMCID: PMC5064803.Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Cardiometabolic Benefits of Intermittent Fasting. Annu Rev Nutr. 2021 Oct 11;41:333-361. doi: 10.1146/annurev-nutr-052020-041327. PMID: 34633860.

There are no comments yet.

Please log in to write the first comment.