Библиографический список

Вы любите науку так, как люблю ее я? А может быть, у вас остались вопросы после прочтения книги? Вместо того чтобы верить мне на слово или чтобы глубже изучить тему, обратитесь к первоисточнику и сами покопайтесь в имеющейся информации. В этой книге я хотела максимально точно изложить суть научных исследований, которые перечислены далее.

Вступление. Грустная правда о диетах

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2. Kalm L. M, Semba R. D. They starved so that others be better fed: Remembering

Ancel Keys and the Minnesota Experiment. J Nutr. 2005; 135(6):1347–1352. doi:10.1093/jn/135.6.1347.

3. Fothergill E., Guo J., Howard L., et al. Persistent metabolic adaptation 6 years After «The Biggest Loser» competition. Obesity (Silver Spring). 2016; 24(8):1612–1619. doi:10.1002/oby.21538.

4. Rosenbaum M., Hirsch J., Gallagher D. A., Leibel R. L. Long-term persistence

Of adaptive thermogenesis in subjects who have maintained a reduced body weight. Am J Clin Nutr. 2008; 88(4):906–912. doi:10.1093/ajcn/88.4.906.

5. Melby C. L., Paris H. L., Foright R. M., Peth J. Attenuating the biologic drive for weight regain following weight loss: Must what goes down always go back up? Nutrients. 2017; 9(5). doi:10.3390/nu9050468.

6. Tremblay A., Royer M.-M., Chaput J.-P., Doucet É. Adaptive thermogenesis can make a difference in the ability of obese individuals to lose body weight. Int J Obes. 2013; 37:759–764. doi:10.1038/ijo.2012.124.

1. Открой в себе жиросжигательную суперсилу!

1. Crofts CAP. Hyperinsulinemia: A unifying theory of chronic disease? Diabesity. 2015; 1(4):34. doi:10.15562/diabesity. 2015.19.

2. Duncan R. E., Ahmadian M., Jaworski K., Sarkadi-Nagy E., Sul H. S. Regulation of lipolysis in adipocytes. Annu Rev Nutr. 2007; 27:79–101. doi:10. 1146/annurev.nutr.27.061406.093734.

3. Webber J., Macdonald I. A. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. Br J Nutr. 1994; 71(3): 437–447.

4. Polonsky K. S., Given B. D., Van Cauter E. Twenty-Four-Hour Profiles and Pulsatile Patterns of Insulin Secretion in Normal and Obese Subjects.

5. Müller M. J., Enderle J., Bosy-Westphal A. Changes in energy expenditure with weight gain and weight loss in humans. Curr Obes Rep. 2016; 5(4):413–423. doi:10.1007/s13679-016-0237-4.

6. Webber, Macdonald. The cardiovascular, metabolic and hormonal changes.

7. Mansell P. I., Fellows I. W., Macdonald I. A. Enhanced thermogenic response to epinephrine after 48-h starvation in humans. Am J Physiol Integr Comp Physiol. 1990; 258(1):R87–R93.doi:10.1152/ajpregu.1990.258.1. R87.

8. Anton S. D., Moehl K., Donahoo W. T., et al. Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity (Silver Spring). 2018; 26(2):254–268. doi:10.1002/oby.22065.

9. Mattson M. P., Longo V. D., Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017; 39:46–58. doi:10.1016/j.arr. 2016.10.005.

10. Ruderman N., Meyers M., Chipkin S., Tornheim K. Hormone-Fuel Interrelationships: Fed State, Starvation and Diabetes Mellitus|Oncohema Key. https://oncohemakey.com /hormone-fuel-interrelationships-fed-state-starvation-and-diabetes-mellitus/. Accessed August 6, 2019.

11. Smith R. L., Soeters M. R., Wüst R. C. I., Houtkooper R. H. Metabolic flexibility as an adaptation to energy resources and requirements in health and disease. Endocr Rev. 2018; 39(4):489–517. doi:10.1210/er.2017-00211.

12. McPherron A. C., Guo T., Bond N. D., Gavrilova O. Increasing muscle mass to improve metabolism. Adipocyte. 2013; 2(2):92–98. doi:10.4161/adip.22500.

13. Varady K. A. Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss? Obes Rev. 2011; 12(7):e593–e601. doi:10.1111/j.1467-789X.2011.00873.x.

14. Salgin B., Marcovecchio M. L., Hill N., Dunger D. B., Frystyk J. The effect of prolonged fasting on levels of growth hormone—binding protein and free growth hormone. Growth Horm IGF Res. 2012; 22(2):76–81. doi:10.1016/j.ghir.2012.02.003.

15. Ho K. Y., Veldhuis J. D., Johnson M. L., et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988; 81(4): 968–975. doi:10.1172/JCI113450.

16. Monson J. P., Drake W. M., Carroll P. V., Weaver J. U., Rodriguez-Arnao J., Savage M. O. Influence of growth hormone on accretion of bone mass. Horm Res Paediatr. 2002; 58(1):52–56. doi:10.1159/000064765.

17. Bex M., Bouillon R. Growth hormone and bone health. Horm Res Paediatr. 2003; 60(3):80–86. doi:10.1159/000074507.

18. Dioufa N., Schally A. V., Chatzistamou I., et al. Acceleration of wound healing by growth hormone-releasing hormone and its agonists. Proc Natl Acad Sci USA. 2010; 107(43):18611. doi:10.1073/PNAS.1013942107.

19. Lal S. O., Wolf S. E., Herndon D. N. Growth hormone, burns and tissue healing. Growth Horm IGF Res. 2000; 10:S39–S43. doi:10.1016/S1096-6374(00)80008-8.

2. Интервальное голодание: здоровый образ жизни, при котором лишние килограммы уходят сами собой

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2. Crofts C. A. P. Hyperinsulinemia: A unifying theory of chronic disease? Diabesity. 2015; 1(4):34. doi:10.15562/diabesity.2015.19.

3. Webber J., Macdonald I. A. The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women. Br J Nutr. 1994; 71(3):437–447.

4. Sutton E. F., Beyl R., Early K. S., Cefalu W. T., Ravussin E., Peterson C. M. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018; 27. doi:10.1016/j.cmet.2018.04.010.

5. Gabel K., Kroeger C. M., Trepanowski J. F., et al. Differential effects of alternate-day fasting versus daily calorie restriction on insulin resistance. Obesity. July 2019: oby.22564. doi:10.1002/oby.22564.

6. Mattson M. P., Longo V. D., Harvie M. Impact of intermittent fasting on health and disease processes. Ageing Res Rev. 2017; 39:46–58. doi:10.1016/j.arr.2016.10.005.

7. Anton S. D., Moehl K., Donahoo W. T., et al. Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity (Silver Spring). 2018; 26(2):254–268. doi:10.1002/oby.22065.

8. Patterson R. E., Sears D. D. Metabolic effects of intermittent fasting. Annu Rev Nutr. 2017; 37(1):371–393. doi:10.1146/annurev-nutr-071816-064634.

9. Dinicolantonio J. J, Mccarty M. Autophagy-induced degradation of Notch1, achieved through intermittent fasting, may promote beta cell neogenesis: Implications for reversal of type 2 diabetes. Open Heart. 2019; 6:1028. doi:10.1136/openhrt-2019-001028.

10. Furmli S., Elmasry R., Ramos M., Fung J. Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin. BMJ Case Rep. 2018; 2018. doi:10.1136/bcr-2017-221854.

11. Hutchison A. T., Regmi P., Manoogian E. N. C., et al. Time-restricted feeding improves glucose tolerance in men at risk for type 2 diabetes: A randomized crossover trial. Obesity. 2019; 27(5):oby.22449. doi:10.1002/oby.22449.

12. Horne B. D., Muhlestein J. B., May H. T., et al. Relation of routine, periodic fasting to risk of diabetes mellitus, and coronary artery disease in patients undergoing coronary angiography. Am J Cardiol. 2012; 109(11):1558–1562. doi:10.1016/j.amjcard. 2012.01.379.

13. Dinicolantonio, Mccarty. Autophagy-induced degradation of Notch1.

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17. Sutton, Beyl, Early, Cefalu, Ravussin, Peterson. Early time-restricted feeding improves insulin sensitivity.

18. Youm Y.-H., Nguyen K. Y., Grant R. W., et al. The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome—mediated inflammatory disease. Nat Med. 2015; 21(3):263–269. doi:10.1038/nm.3804.

19. Aksungar F. B., Topkaya A. E., Akyildiz M. Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Ann Nutr Metab. 2007; 51(1):88–95. doi:10.1159/000100954.

20. Faris M. A., Kacimi S., Al-Kurd R. A., et al. Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutr Res. 2012; 32(12):947–955. doi:10.1016/J.NUTRES. 2012.06.021.

21. Johnson J. B., Summer W., Cutler R. G., et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Free Radic Biol Med. 2007; 42(5):665–674.doi:10.1016/j.freeradbiomed. 2006.12.005.

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25. Sköldstam L., Larsson L., Lindström F. D. Effect of fasting and lactovegetarian diet on rheumatoid arthritis. Scand J Rheumatol. 1979;8(4):249–255.

26. Said M. S. M., Vin S. X., Azhar N. A., et al. The effects of the Ramadan month of fasting on disease activity in patients with rheumatoid arthritis. Turkish J Rheumatol. 2013; 28(3):189–194. doi:10.5606/tjr.2013.3147.

27. Damiani G., Watad A., Bridgewood C., et al. The impact of Ramadan fasting on the reduction of PASI score, in moderate-to-severe psoriatic patients: A real-life multicenter study. Nutrients. 2019; 11(2). doi:10.3390/nu11020277.

28. Choi I. Y., Piccio L., Childress P., et al. A diet mimicking fasting promotes regeneration and reduces autoimmunity and multiple sclerosis symptoms. Cell Rep. 2016; 15(10):2136–2146. doi:10.1016/j.celrep. 2016.05.009.

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30. Anton, Moehl, Donahoo, et al. Flipping the metabolic switch.

31. Varady K. A., Bhutani S., Church E. C., Klempel M. C. Short-term modified alternate-day fasting: A novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr. 2009; 90(5):1138–1143. doi:10.3945/ajcn. 2009.28380.

32. Horne B. D., May H. T., Anderson J. L., et al. Usefulness of routine periodic fasting to lower risk of coronary artery disease among patients undergoing coronary angiography. Am J Cardiol. 2008; 102(7):814–819. doi:10.1016/j.amjcard. 2008.05.021.

33. Sutton, Beyl, Early, Cefalu, Ravussin, Peterson. Early time-restricted feeding improves insulin sensitivity.

34. Aksungar, Topkaya, Akyildiz. Interleukin-6, C-reactive protein.

35. Wan R., Ahmet I., Brown M., et al. Cardioprotective effect of intermittent fasting is associated with an elevation of adiponectin levels in rats. J Nutr Biochem. 2010; 21(5):413–417. doi:10.1016/j.jnutbio. 2009.01.020

36. Anton, Moehl, Donahoo, et al. Flipping the metabolic switch.

37. Mattson, Longo, Harvie. Impact of intermittent fasting.

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39. Mattson M. P. Energy intake, meal frequency and health: A neurobiological perspective. Annu Rev Nutr. 2005; 25(1):237–260. doi:10.1146/annurev.nutr.25.050304.092526.

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41. Li L., Wang Z., Zuo Z. Chronic intermittent fasting improves cognitive functions and brain structures in mice. Xie Z., ed. PLOS ONE. 2013; 8(6):e66069. doi:10.1371/journal.pone.0066069

42. Halagappa V. K. M, Guo Z., Pearson M., et al. Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer’s disease. Neurobiol Dis. 2007; 26(1):212–220. doi:10.1016/J.NBD. 2006.12.019.

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46. Ding H., Zheng S., Garcia-Ruiz D., et al. Fasting induces a subcutaneous-to-visceral fat switch mediated by microRNA-149-3p and suppression of PRDM16. Nat Commun. 2016; 7(1):11533. doi:10.1038/ncomms11533.

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3. Голодание – это источник вечной молодости?

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2. Canani R. B., Costanzo M. Di, Leone L., Pedata M., Meli R., Calignano A. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World J Gastroenterol. 2011; 17(12):1519–1528. doi:10.3748/wjg.v17.i12.1519.

3. Lee J., Giordano S., Zhang J. Autophagy, mitochondria and oxidative stress: Cross-talk and redox signalling. Biochem J. 2012; 441(2):523–540. doi:10.1042/BJ20111451.

4. Wang C., Youle R. J. The role of mitochondria in apoptosis. Annu Rev Genet. 2009; 43:95–118. doi:10.1146/annurev-genet-102108-134850.

5. Kaur J., Debnath J. Autophagy at the crossroads of catabolism and anabolism. Nat Rev Mol Cell Biol. 2015; 16(8):461–472. doi:10.1038/nrm4024.

6. Feldscher K. Intermittent Fasting May Be Center Of Increasing Lifespan—Harvard Gazette. Harvard Gazette. https://news.harvard.edu/gazette/story/2017/11/intermittent-fasting-may-be-center-of-increasing-lifespan/. Accessed July 5, 2019.

7. Han Y.-M., Bedarida T., Ding Y., et al. β-hydroxybutyrate prevents vascular senescence through hnRNP A1-mediated upregulation of Oct4. Mol Cell. 2018; 71(6):1064–1078.e5. doi:10.1016/j.molcel.2018.07.036.

8. Mihaylova M. M., Cheng C.-W., Cao A.Q., et al. Fasting activates fatty acid oxidation to enhance intestinal stem cell function during homeostasis and aging. Cell Stem Cell. 2018; 22(5):769–778.e4. doi:10.1016/j.stem.2018.04.001.

9. Anton S. D., Moehl K., Donahoo W. T., et al. Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity (Silver Spring). 2018; 26(2):254–268. doi:10.1002/oby.22065.

10. Mitchell S. J., Bernier M., Mattison J. A., et al. Daily fasting improves health and survival in male mice independent of diet composition and calories. Cell Metab. 2019; 29(1):221–228.e3. doi:10.1016/j.cmet.2018.08.011.

4. Чистое голодание творит чудеса! Как это работает?

1. Satoh-Kuriwada S., Shoji N., Miyake H., Watanabe C., Sasano T. Effects and mechanisms of tastants on the gustatory-salivary reflex in human minor salivary glands. Biomed Res Int. 2018; 2018:1–12. doi:10.1155/2018/3847075.

2. Tonosaki K., Hori Y., Shimizu Y., Tonosaki K. Relationships between insulin release and taste. Biomed Res. 2007; 28(2):79–83.

3. Just T., Pau H. W., Engel U., Hummel T. Cephalic phase insulin release in healthy humans After taste stimulation? Appetite. 2008; 51(3):622–627. doi:10.1016/j.appet.2008.04.271.

4. Dhillon J., Lee J. Y., Mattes R. D. The cephalic phase insulin response to nutritive and low-calorie sweeteners in solid and beverage form. Physiol Behav. 2017; 181:100–109. doi:10.1016/J.PHYSBEH.2017.09.009.

5. Teff K. L., Mattes R. D., Engelman K., Mattern J. Cephalic-phase insulin in obese and normal-weight men: Relation to postprandial insulin. Metabolism. 1993; 42(12):1600–1608. doi:10.1016/0026-0495(93)90157-J.

6. Tonosaki, Hori, Shimizu, Tonosaki. Relationships between insulin release and taste.

7. Glynn E. L., Fry C. S., Drummond M. J., et al. Excess leucine intake enhances muscle anabolic signaling but not net protein anabolism in young men and women. J Nutr. 2010; 140(11):1970–1976. doi:10.3945/jn.110.127647.

5. Соблюдаем чистоту! Основные принципы чистого голодания

1. Tonosaki K., Hori Y., Shimizu Y., Tonosaki K. Relationships between insulin release and taste. Biomed Res. 2007; 28(2):79–83.

2. Pietrocola F., Malik S. A., Mariño G., et al. Coffee induces autophagy in vivo. Cell Cycle. 2014; 13(12):1987–1994. doi:10.4161/cc.28929.

3. Ryu S., Choi S. K., Joung S. S., et al. Caffeine as a lipolytic food component increases endurance performance in rats and athletes. J Nutr Sci Vitaminol (Tokyo). 2001; 47(2):139–146.

4. Martin J. V., Nolan B., Wagner G. C., Fisher H. Effects of dietary caffeine and alcohol on liver carbohydrate and fat metabolism in rats. Med Sci Monit. 2004; 10(12):BR455–461.

5. Xie X., Yi W., Zhang P., et al. Green tea polyphenols, mimicking the effects of dietary restriction, ameliorate high-fat diet-induced kidney injury via regulating autophagy flux. Nutrients. 2017; 9(5). doi:10.3390/nu9050497.

6. Finnell J. S., Saul B. C., Goldhamer A. C., Myers T. R. Is fasting safe? A chart review of adverse events during medically supervised, water-only fasting. BMC Complement Altern Med. 2018; 18(1):67. doi:10.1186/s12906-018-2136-6.

6. Режим ограничения времени питания: принцип пищевого окна

1. Klein S., Sakurai Y., Romijn J. A., Carroll R. M. Progressive alterations in lipid and glucose metabolism during short-term fasting in young adult men. Am J Physiol. 1993; 265(5 Pt 1):E801–E806. doi:10.1152/ajpendo.1993.265.5.E801.

2. Stote K. S., Baer D. J., Spears K., et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007; 85(4):981–988. doi:10.1093/ajcn/85.4.981.

3. Van Norren K., Rusli F., Van Dijk M., et al. Behavioural changes are a major contributing factor in the reduction of sarcopenia in caloric-restricted ageing mice. 2015; doi:10.1002/jcsm.12024.

4. Acosta-Rodríguez V. A., De Groot M. H. M, Rijo-Ferreira F., Green C. B., Takahashi J. S. Mice under caloric restriction self-impose a temporal restriction of food intake as revealed by an automated feeder system. Cell Metab. 2017; 26:267–277. doi:10.1016/j.cmet.2017.06.007.

5. Davoodi S. H., Ajami M., Ayatollahi S. A., Dowlatshahi K., Javedan G., Pazoki-Toroudi H. R. Calorie shifting diet versus calorie restriction diet: A comparative clinical trial study. Int J Prev Med. 2014; 5(4):447–456.

6. Sutton E. F., Beyl R., Early K. S., Cefalu W. T., Ravussin E., Peterson C. M. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell Metab. 2018; 27. doi:10.1016/j.cmet.2018.04.010.

7. Hutchison A. T., Regmi P., Manoogian E. N. C., et al. Time-restricted feeding improves glucose tolerance in men at risk for type 2 diabetes: A randomized crossover trial. Obesity. 2019; 27(5):oby.22449. doi:10.1002/oby.22449.

7. Голодание через день: голодные и праздничные дни

1. Davoodi S. H., Ajami M., Ayatollahi S. A., Dowlatshahi K., Javedan G., Pazoki-Toroudi H. R.. Calorie shifting diet versus calorie restriction diet: A comparative clinical trial study. Int J Prev Med. 2014; 5(4):447–456.

2. Dirlewanger M., di Vetta V., Guenat E., et al. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes Relat Metab Disord. 2000; 24(11):1413–1418.

3. Harris A. M., Jensen M. D., Levine J. A. Weekly changes in basal metabolic rate with eight weeks of overfeeding. Obesity. 2006; 14(4):690–695. doi:10.1038/oby.2006.78.

4. Varady K. A. Intermittent versus daily calorie restriction: Which diet regimen is more effective for weight loss? Obes Rev. 2011; 12(7):e593–e601. doi:10.1111/j.1467-789X.2011.00873.x.

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8. Интервальное голодание: базовые стратегии

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9. Просто скажи «нет». Красные флажки при голодании

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13. Диетный разум: что это такое и как избежать

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14. Биоиндивидуальность

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7. Hamideh D., Arellano B., Topol E. J., Steinhubl S. R. Your digital nutritionist. Lancet (London, England). 2019; 393(10166):19. doi:10.1016/S0140-6736(18)33170-2.

8. Fumagalli M., Camus S. M., Diekmann Y., et al. Genetic diversity of CHC22 clathrin impacts its function in glucose metabolism. Elife. 2019; 8. doi:10.7554/eLife.41517.

15. Конец калориям

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16. Коррекция аппетита: что такое гормональное вуду?

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8. Tremblay, Royer, Chaput, Doucet. Adaptive thermogenesis can make a difference.

17. Качество пищи имеет значение?

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18. Не верьте весам: лучший способ отслеживать прогресс

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20. Приводим мысли в порядок!

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21. Движение – жизнь! голодный фитнес

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22. Что делать при выходе на плато или если вес уходит очень медленно

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24. Рассказать нельзя молчать

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