减肥办法千万条,热量控制第一条|漫谈“减肥”
生物漫游指南
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HIT
1:10:57 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-1
1:15:41 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 Karud
George Benson - Thunder Walk
部分参考资料:
奶树部分:
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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.
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蝌蚪部分:
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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.