If you want to know how to lose weight fastHere is something you need to understand:
There are many ways to exercise and Diet to lose weight quickly, But most of them don't give you the body you want.
This is because the majority of rapid weight loss Protocols are just "crash diets" that burn as much muscle as fat and make you look "thin fat".
So your goal shouldn't be to learn how to lose a lot of weight fastbut how to lose fat and not muscles as quickly as possible.
That way, you will become lean, toned and defined, not thin, flabby and weak.
This, of course, requires a different approach to eating and exercising. You will learn how to do this in this article. You will learn what you need to know how to lose weight fast, the best exercise routine and Diet to lose weight quickly, some of my favorite tips for rapid weight loss, and more.
So let's get started.
How to lose weight quickly the wrong way (don't do that!)
If left to their own devices, most people go completely wrong about saving weight. You . . .
- Eat a very low calorie, low protein diet
- Do a lot of cardio
- Do high-rep, low-weight strength training
. . . what will lead to weight loss is likely to make you "thin fat" too, like these guys:
Or these ladies:
Well, I'm not saying these people should be ashamed of their bodies, but most people are trying to accomplish something else.
Something like these guys and gals:
So what did these people do to make everyone else wrong?
First of all, you haven't fallen victim to any of these rapid weight loss Error . . .
Mistake in losing weight fast # 1: A very low calorie, low protein diet.
Almost everyone popular Diet to lose weight quickly provides very few calories and very little protein.
The problem with this is that severe calorie and protein restriction not only lead to fat loss, but also to rapid muscle loss.
Also, don't eat enough protein makes It is harder to stay full after meals, which increases the chances of overeating and makes fat loss more difficult.
Fast Weight Loss Mistake # 2: Not Lifting Weights (or doing the wrong type of weightlifting).
Many people think lifting weights is only good for building muscle, not losing fat.
Others find weightlifting worthwhile, but when trying to do weightlifting, they focus on high repetition, light weight lifting lose weight fast.
Both ideas are terribly wrong.
If you want to lose weight ASAP while holding on to (or building!) The muscle, you need to focus on: connection Weightlifting. research shows that this is the most effective way to maintain or gain muscle while losing fat and that it directly helps burn fat by increasing metabolism.
Fast Weight Loss Mistake # 3: Do a Lot of Cardio.
While cardio can help you burn calories, and therefore fat, too much can do more harm than good.
research shows that excessive cardio not only affects your ability to build strength and muscle, but it does too accelerated Muscle loss and makes You find it harder to recover from your workout.
What's more research shows that excessive amounts of cardio increases Hunger, which makes it easier to accidentally overeat. If you overeat often enough, you will not only prevent fat loss but also cause fat gain.
Even so, there is one real way to lose weight with cardio, which I'll explain in a moment.
The best diet to lose weight quickly
If you want to lose weight like a charm while maintaining (or even gaining) muscle and without struggling with hunger, cravings, or lethargy, here's what you should do.
1. Use an aggressive (but not reckless) calorie deficit of around 25%.
Studies Show that the only way to lose fat is to eat fewer calories than you burn.
The reason you carry excess body fat is because, over time, you have always eaten more calories than you burned. And the only way to get rid of that excess fat is the opposite: eat less than you burn.
When you do this, you are “calorie deficit” because your energy intake is less than your body needs. It has to get this additional energy from somewhere and thus opens up its own fat reserves.
The bigger your calorie deficit, the faster you will lose weight. However, if you make it too big (by eating too little) you can shoot yourself in the foot by preparing for muscle wasting and binge eating.
We want to avoid that, but we also want to push the needle as far as possible. This way, you can lose fat as quickly as possible.
For this reason, I recommend that you set your calorie deficit at 20-25% (eat 20-25% fewer calories than you burn every day). This is enough for you to lose fat without losing muscle or wrestling with excessive hunger, lethargy, and the other hobgoblins on a low-calorie diet.
If you want to know how many calories this is for you, read this one Legion calorie calculator.
2. Eat a high protein and high carbohydrate diet.
When we talk about body composition, protein is by far the most important macronutrient.
Studies show that eating enough protein will help you. . .
The bottom line is rich in protein Diet is better than low protein in all ways, especially if you give it a try lose weight fast.
Despite what you may have heard, you want to be on a high-carb diet when you are losing weight too.
Studies show that eating a low-carbohydrate diet is not better to the fat loss, and is usually worse to maintain muscles during a diet.
In contrast, a high carbohydrate diet will. . .
- Help You will gain muscle and strength faster
- Improve Your mood and reduce fatigue
- enable Push you harder in your workout
When you exercise regularly, your body is as well Shops the carbohydrate than you eat Glycogen in your muscles instead of converting it to body fat (which can happen when you are sedentary and eat too many calories).
So how much protein and carbohydrates should you be eating while cutting? Easy:
- 1 to 1.2 grams of protein per pound of body weight per day. (And if you are very overweight (25% +) body fat in men and over 30% in women) you can cut this down to 40% of your daily calories.)
- 1 to 2 grams of carbohydrates per pound of body weight per day.
This is enough to keep muscle and strengthen your workout while still allowing it in lose weight fast.
If you want to know more about how much protein to eat, Check out this articleand if you want to learn more about how many carbohydrates to eat, Check out this article.
3. Take supplements that have been shown to accelerate fat loss.
Unfortunately, not a lot of pills and powders will help you lose weight fast. In fact, most fat loss supplements are completely worthless.
But here's the good news:
If you know how to do it Diet to lose weight quicklyFollow the steps in this article. Certain supplements can be helpful.
Here are the best supplements too lose weight fast::
- 3 to 6 mg of caffeine per kilogram of body weight per day. This will raising the number of calories you burn and also increases Strength, Muscular endurance, and anaerobic performance. If you want a clean, delicious source of caffeine that also has five other ingredients that will boost your exercise performance, give it a try pulse.
- 0.1 to 0.2 milligrams of yohimbine per kilogram of body weight before training. These increases Fat loss in conjunction with fasting exercise and is especially helpful at to lose "Stubborn" fat. If you want a 100% natural source of yohimbine that also contains two other ingredients that will help you lose fat faster, maintain muscle, and maintain exercise intensity and mental sharpness, give it a try Wrought.
- A portion Phoenix per day. Phoenix is a 100% natural fat burner that speeds up metabolism, promotes fat burning and reduces hunger and cravings. You can get too Phoenix with caffeine or without.
How to lose weight fast with exercise
Although many people have their hearts open quick weight loss without movementYou are missing out on the best way to maintain and gain muscle while losing fat quickly. Here's how to properly exercise to lose fat fast.
1. Do lots of heavy, compound weight lifting.
If your goal is to hold (or gain) as much muscle as possible while losing fat quickly, then there is nothing like lifting heavy weights.
What do I mean by "heavy, compound" lifting?
By "heavy" I mean mostly working with weights in the 75-85% of your range one repetition max (1RM), including weights that allow you to do ~ 4 to 10 reps before failing.
And from "connectionI mean, you should focus on exercises that train multiple majors Muscle groups at the same time as that Squat, Deadlift, and Bank and Overhead press.
Exercising this way not only helps you build more muscle –research shows it can also help you lose fat faster.
You don't have to do much to get the benefits either: just two or three weight lifting workouts a week are enough to see noticeable improvements, and four or five workouts a week is about the maximum you would ever need to do.
Read this article to find a strength training program that will work for you:
The 12 best scientifically based strength training programs for building muscle and strength
2. Be stingy and strategic with your cardio.
When many people want to lose weight, the first thing they do is lace up their running shoes and hammer on the sidewalk. While this can burn lots of calories, it isn't the best way to use cardio to lose weight quickly.
Instead, the best way to use cardio to lose weight is to do as little as necessary to achieve the desired rate of weight loss and stay fit, and nothing more.
The following usually works best:
- Most of the time, do cardio like low to medium intensity Walk or jerk. This burns lots of calories, requires very little motivation, and interferes with weightlifting less than high-intensity cardio.
- Do small amounts of HIIT when you enjoy it. You don't have to do HIIT for what it is no longer effective for weight loss than low to medium intensity cardio, but offers some health benefits that you cannot get with other types of cardio.
- Do at least two simple cardio workouts a week of 20 to 40 minutes each. This is a great starting point for maintaining your health and increasing calorie consumption.
- Limit the time you spend cardio to no more than half the time you spend lifting weights each week. If you lift weights four hours a week, you are doing no more than two hours of cardio a week.
- If possible, do cardio and weight lifting on separate days. If you need to do them on the same day, try separating them by at least six hours and avoid cardio on the same days that you train your lower body.
If you want to learn more about how to use cardio to save weight as quickly as possible, check out this article:
The Best Way To Lose Weight Fast With Exercise
3. Stay active.
You don't need to do any formal exercise to speed up fat loss. You can significantly increase calorie burn by staying physically active throughout the day whenever possible.
Every little bit helps, including climbing stairs instead of the escalator, doing housework, and parking farther than normal from work. So try to find as many ways as you can to keep yourself active throughout the day.
These little spurts of activity may seem insignificant, but research shows that they can add up to hundreds of calories a day.
How to Lose Weight Fast for Teens and Children
It can be more difficult to find weight loss tips for teens and children as many consider it inappropriate.
"What, you want me to put my child on a diet ?!" is often their knee jerk reaction.
I sympathize with their feeling – in a perfect world, children and young people wouldn't have to lose weight – but with the rapid upswing Prices Childhood obesity is evidence that we don't live in a perfect world.
Although many parents, doctors, and health professionals dogmatically insist that "children shouldn't diet," the truth is that many children and adolescents can and should use diet to achieve healthy body weights. If an adolescent is obese, or even very overweight, every day he stays this way is damaging his health and he should definitely be on a diet to lose weight quickly, safely, and healthily.
Fortunately, this doesn't have to (or shouldn't be) a crash diet, dieting, or special weight loss supplement. Instead, it's about adopting a handful of healthy eating habits and avoiding some bad ones:
1. Eat lots of protein. Protein-rich foods help children feel more full after meals, which reduces their urge to overeat (especially with high-calorie junk between meals). Protein also supports bone and muscle growth, which is essential for young, active people.
2. Eat lots of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, and fiber, which are vital to maintaining good health. They're also low in calories, low in fat, and high in water and fiber, which means they're great for filling kids while keeping their appetites under control.
3. Eat a moderate amount of whole grains. Have whole grains been shown to reduce your risk or numerous health problems, including obesity, mostly because they reduce hunger more than processed, refined grains. They're also high in fiber and many other nutrients that aid good overall health and digestion.
4. Minimize (but don't eliminate) junk food. The vast majority of the foods children eat should be minimally processed, nutritious whole foods. However, this does not mean that from time to time they cannot enjoy their favorite dessert or junk food. The key is teaching children that pancakes, ice cream, fries, etc., are indulgences, not staples.
5. Stay active. Kids don't have to be involved in sports to be active – dancing, hiking, and playing outside with friends are perfectly legitimate ways to get in touch improve their health and fitness will help them better control their food intake and burn calories and lose weight.
5 tips for losing weight quickly
Here are a few more wrinkles that make it easier to lose weight quickly.
1. Eat a high protein breakfast.
Studies show Eating a lot of protein at breakfast can help you eat less for the rest of the day and reduce cravings for unhealthy foods. You do not do that need to have breakfast if you don't want to but if you are happy to have breakfast make sure it is high in protein.
2. Avoid liquid calories.
Alcoholic beverages, sugary sodas, and fruit juices don't offer much in terms of nutrition and canning increase Your caloric intake by several hundred calories a day. Likewise, cutting these out of your diet can also reduce your caloric intake by hundreds of calories a day as well root cause rapid weight loss. That is why they are best avoided if you try lose weight fast.
3. Eat lots of fruits and vegetables.
Including fruits and vegetables with every meal will help you lose weight because they are low in calories and fat. This means that you can fill up large portions without consuming a great deal of calories.
4. Eat at normal meal times.
This helps you consume a constant amount of food each day and minimizes the need for snacks, which often leads to passive overeating and weight gain.
5. Get enough sleep.
research shows that it is important to get enough quality sleep to maintain a healthy weight. You can also get enough sleep helps Your body burns fat instead of muscle while dieting.
FAQ # 1: Can You Lose Weight Quickly Without Moving?
If you are willing to eat very little each day, then without exercise you can create a large calorie deficit. However, you will too to lose quite a bit of muscle, and you'll likely end up thin fat.
So it's better to do much heavy, compound lifting and try to get stronger with each workout while dieting. And if you want to lose fat even faster, add a little cardio to your exercise routine as well.
Lots Studies show If you want to lose fat, not muscle, as soon as possible, this is the way to go.
FAQ # 2: How Can I Lose My Belly Fat Fast?
Losing belly fat is the same as losing any other type of fat – you need to burn more calories than you are consuming.
However, there are a few strategies you can use to be particularly effective at getting rid of the stubborn fat that many people accumulate around their stomach, hip, and thigh areas.
If you want to learn how to lose stubborn belly fat fast, check out this article:
Why Belly Fat Is So Stubborn (And How To Lose It)
FAQ # 3: How Much Weight Can You Lose In 30 Days?
Most people think they can lose weight much faster than they really can (or should).
The reality is that a safe, healthy, and realistic goal is to lose 0.5 to 1% Your body weight per week, which equates to around 1 to 2 pounds of weight loss per week for most people.
If you press the envelope and try to lose weight significantly faster, you will come head first into the many problems associated with "Starvation diet"Like muscle wasting, fatigue, Overtraining, Irritation and depression and others.
This is because your starting body weight and Body fat percentage has a huge impact on how fast you can (and should) lose weight.
In short, the more fat you need to lose, the faster you can lose it safely and healthily.
People who are very overweight (men over 25% body fat and women over 35%) can often lose 2 or 3 pounds a week without losing muscle, but people who are lean and want to get leaner (men 10% and Women by 20)%) can potentially only lose half a pound to a pound of fat per week.
If you want to learn how to lose weight fast and sure if you are very overweight read this article:
How Fast Can You Lose Fat If You Are Very Overweight?
FAQ # 4: Why Is It So Hard To Lose Weight Fast?
There are four main reasons people struggle lose weight fast::
1. Many people make minor nutritional mistakes that make weight loss difficult.
For example, let's say you add an additional 2 tablespoons halfway to your coffee (40 calories) and an extra tablespoon of peanut butter to your oatmeal (100 calories) and eat an extra large banana instead of the middle one you took into account (50 calories) at breakfast.
You just accidentally ate 200 more calories than you thought. This could be enough to greatly reduce, or even eliminate, your calorie deficit for the day.
If you want to learn how to properly count calories, read this article:
How to Correctly Count Calories for Effortless Weight Loss
2. When you limit your calories to lose fat, your body try it reduce energy consumption and increase consumption.
This "defense mechanism" is in place to fight back the period of mild and persistent hunger you are forcing your body into and can slow down fat loss, especially as you get leaner and leaner.
Read this article to learn more:
"Metabolic Damage" and "Starvation Mode" exposed by science
3. If you are in a calorie deficit for an extended period of time, your body produced a stress hormone called cortisol that affects the body in a number of ways, including one increase in fluid retention.
This can be quite significant as well. It's possible to lose four or five pounds of fat in a month and not notice a change in scale weight or levels due to increased water retention.
Learn more about water retention here:
What Causes Water Retention and How Can You Get Rid of It?
4. If you are new to lifting weights, you can gain muscle almost as quickly as you can lose fat, which will not change your scale weight.
However, this doesn't take long – a few months at most – and if the scale doesn't change after about three months, this is probably not the problem.
If you want to learn more about building muscle and losing fat at the same time, read this article:
Body Composition Secret: Lose Fat and Build Muscle
+ Scientific references
- J.A. Whitworth, G.J. Mangos & J.J. Kelly (2000). Cushing, Cortisol, and Cardiovascular Diseases. Hypertension, 36 (5), 912-916. https://doi.org/10.1161/01.HYP.36.5.912
- Lawson, E. A., Donoho, D., Miller, K. K., Misra, M., Meenaghan, E., Lydecker, J., Wexler, T., Herzog, D. B., & Klibanski, A. (2009). Hypercortisolemia is associated with the severity of bone loss and depression in hypothalamic amenorrhea and anorexia nervosa. Journal of Clinical Endocrinology and Metabolism, 94 (12), 4710-4716. https://doi.org/10.1210/jc.2009-1046
- A. Bosy-Westphal, W. Braun, B. Schautz & M. J. Müller (2013). Problems characterizing resting energy expenditure in obesity and after weight loss. Frontiers in Physiology, March 4th. https://doi.org/10.3389/fphys.2013.00047
- Helms, E. R., Aragon, A. A. & Fitschen, P. J. (2014). Evidence-Based Recommendations for Preparing Natural Bodybuilding Competitions: Diet and Supplements. In the Journal of the International Society of Sports Nutrition (Volume 11, Issue 1). BioMed Central Ltd. https://doi.org/10.1186/1550-2783-11-20
- Stiegler, P. & Cunliffe, A. (2006). The roles of diet and exercise in maintaining lean mass and resting metabolism during weight loss. In Sports Medicine (Auckland, N.Z.) (Volume 36, Issue 3, pp. 239-262). Sport Med.https: //doi.org/10.2165/00007256-200636030-00005
- Walberg, J. L. (1989). Aerobic Exercise and Strength Training During Weight Loss: Effects on Obese Individuals and Athletes. In Sports Medicine (Volume 7, Issue 6, pp. 343-356). Sport Med.https: //doi.org/10.2165/00007256-198907060-00001
- R. W. Bryner, J. Sauers, D. Donley, G. Hornsby, R. Yeater, I. H. Ullrich & M. Kolar (1999). Effects of resistance vs. aerobic exercise combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition, 18 (2), 115-121. https://doi.org/10.1080/07315724.1999.10718838
- Ballor, D.L., Katch, V.L., Becque, M.D. & Marks, C.R. (1988). Resistance training while cutting calories improves the maintenance of a lean body weight. American Journal of Clinical Nutrition, 47 (1), 19-25. https://doi.org/10.1093/ajcn/47.1.19
- A. V. Nedeltcheva, J. M. Kilkus, J. Imperial, D. A. Schoeller & P. D. Penev (2010). Insufficient sleep undermines nutritional efforts to reduce obesity. Annals of Internal Medicine, 153 (7), 435-441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
- Wang, X., Sparks, J. R., Bowyer, K. P. & Youngstedt, S. D. (2018). Influence of sleep restriction on calorie restriction related weight loss results. Sleep, 41 (5), 1-11. https://doi.org/10.1093/sleep/zsy027
- St-Onge, M.-P. (2017). Relationship between sleep and obesity: underlying mechanisms and consequences for treatment. Obesity Reviews, 18, 34-39. https://doi.org/10.1111/obr.12499
- K. J. Duffey & J. Poti (2016). Modeling the effect of replacing sugary beverages with water on energy intake, HBI score, and obesity prevalence. Nutrients, 8 (7). https://doi.org/10.3390/nu8070395
- Malik, V. S., Schulze, M. B. & Hu, F. B. (2006). Ingestion of sugary beverages and weight gain: A systematic review. In the American Journal of Clinical Nutrition (Volume 84, Issue 2, pp. 274-288). American Nutrition Society. https://doi.org/10.1093/ajcn/84.1.274
- T. M. Rains, H. J. Leidy, K. D. Sanoshy, A. L. Lawless & K. C. Maki (2015). A randomized, controlled, crossover study to evaluate the acute appetite and metabolic effects of sausage and egg-based ready meals in obese pre-menopausal women. Nutrition Journal, 14 (1). https://doi.org/10.1186/s12937-015-0002-7
- Leidy, H. J. & Racki, E. M. (2010). The addition of a high-protein breakfast and its effects on acute appetite control and food intake in adolescents who skip breakfast. International Journal of Obesity, 34 (7), 1125-1133. https://doi.org/10.1038/ijo.2010.3
- Prado, W. L., Balagopal, P. B., Lofrano-Prado, M. C., Oyama, L. M., Tenório, T. R. S., Botero, J. P., & Hill, J. O. (2014). Influence of aerobic exercise on feelings of hunger and hormones that regulate feeling of satiety in obese teenage girls. Pediatric Exercise Science, 26 (4), 463-469. https://doi.org/10.1123/pes.2013-0200
- Gao, Z., Chen, S., Sun, H., Wen, X. & Xiang, P. (2018). Physical activity for children's health and cognition. In BioMed Research International (Vol. 2018). Hindawi Limited. https://doi.org/10.1155/2018/8542403
- Harland, J. I. & Garton, L. E. (2008). Whole grain intake as a marker of healthy body weight and obesity. Public Health Nutrition, 11 (6), 554-563. https://doi.org/10.1017/S1368980007001279
- Aune, D., Norat, T., Romundstad, P. & Vatten, L. J. (2013). Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. In the European Journal of Epidemiology (Volume 28, Issue 11, pp. 845-858). Eur J Epidemiol. https://doi.org/10.1007/s10654-013-9852-5
- Aune, D., Keum, N., Giovannucci, E., Fadnes, LT, Boffetta, P., Greenwood, DC, Tonstad, S., Vatten, LJ, Riboli, E. & Norat, T. (2016) . Vollkornkonsum und Risiko für Herz-Kreislauf-Erkrankungen, Krebs und alle Ursachen und Ursachen für die spezifische Mortalität: Systematische Überprüfung und Dosis-Wirkungs-Metaanalyse prospektiver Studien. BMJ (Online), 353. https://doi.org/10.1136/bmj.i2716
- S. E. Keating, N. A. Johnson, G. I. Mielke & J. S. Coombes (2017). Eine systematische Überprüfung und Metaanalyse des Intervalltrainings im Vergleich zum kontinuierlichen Training mittlerer Intensität zur Adipositas im Körper. In Adipositas-Übersichten (Band 18, Ausgabe 8, S. 943–964). Blackwell Publishing Ltd. https://doi.org/10.1111/obr.12536
- Farinatti, P.T.V. & Castinheiras Net, A.G. (2011). Die Auswirkung von Ruheintervallen zwischen den Sätzen auf die Sauerstoffaufnahme während und nach Widerstandstrainings mit großer und kleiner Muskelmasse. Journal of Strength and Conditioning Research, 25 (11), 3181–3190. https://doi.org/10.1519/JSC.0b013e318212e415
- Fatouros, IG, Chatzinikolaou, A., Tournis, S., Nikolaidis, MG, Jamurtas, AZ, Douroudos, II, Papassotiriou, I., Thomakos, PM, Taxildaris, K., Mastorakos, G. & Mitrakou, A. (2009). Die Intensität des Widerstandstrainings bestimmt die Reaktionen auf Adipokin und Ruheenergieverbrauch bei übergewichtigen älteren Menschen. Diabetes Care, 32 (12), 2161–2167. https://doi.org/10.2337/dc08-1994
- Millan, MJ, Newman-Tancredi, A., Audinot, V., Cussac, D., Lejeune, F., Nicolas, JP, Cogé, F., Galizzi, JP, Boutin, JA, Rivet, JM, Dekeyne, A. . & Gobert, A. (2000). Agonisten- und Antagonistenwirkungen von Yohimbin im Vergleich zu Fluparoxan an α2-adrenergen Rezeptoren (AR), Serotonin (5-HT) (1A), 5-HT (1B), 5-HT (1D) und Dopamin D2- und D3-Rezeptoren. Bedeutung für die Modulation der frontokortikalen monoaminergen Übertragung und der depressiven Zustände. Synapse, 35 (2), 79–95. https://doi.org/10.1002/(SICI)1098-2396(200002)35:23.0.CO;2-X
- Ostojic, S. M. (2006). Yohimbin: Die Auswirkungen auf die Körperzusammensetzung und die Trainingsleistung bei Fußballspielern. Research in Sports Medicine, 14 (4), 289–299. https://doi.org/10.1080/15438620600987106
- Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). Die akuten Auswirkungen eines koffeinhaltigen Nahrungsergänzungsmittels auf Kraft, Muskelausdauer und anaerobe Fähigkeiten. Journal of Strength and Conditioning Research, 20 (3), 506–510. https://doi.org/10.1519/18285.1
- T. A. Astorino, R. L. Rohmann & K. Firth (2008). Auswirkung der Aufnahme von Koffein auf die maximale Muskelkraft bei einer Wiederholung. European Journal of Applied Physiology, 102 (2), 127–132. https://doi.org/10.1007/s00421-007-0557-x
- A. Astrup, S. Toubro, S. Cannon, P. Hein, L. Breum & J. Madsen (1990). Koffein: Eine doppelblinde, placebokontrollierte Studie über seine thermogenen, metabolischen und kardiovaskulären Wirkungen bei gesunden Probanden. American Journal of Clinical Nutrition, 51 (5), 759–767. https://doi.org/10.1093/ajcn/51.5.759
- D. E. Larson-Meyer, L. K. Heilbronn, L. M. Redman, B. R. Newcomer, M. I. Frisard, S. Anton, S. R. Smith, A. Alfonso & E. Ravussin (2006). Einfluss der Kalorieneinschränkung mit oder ohne Training auf die Insulinsensitivität, die β-Zellfunktion, die Fettzellgröße und das ektopische Lipid bei übergewichtigen Personen. Diabetes Care, 29 (6), 1337–1344. https://doi.org/10.2337/dc05-2565
- Burke, L. M., Hawley, J. A., Wong, S. H. S. & Jeukendrup, A. E. (2011). Kohlenhydrate für Training und Wettkampf. Journal of Sports Sciences, 29 (Beilage 1). https://doi.org/10.1080/02640414.2011.585473
- Burke, L. M., Kiens, B. & Ivy, J. L. (2004). Kohlenhydrate und Fett für Training und Erholung. Journal of Sports Sciences, 22 (1), 15–30. https://doi.org/10.1080/0264041031000140527
- Hall, K. D. & Guo, J. (2017). Adipositas-Energetik: Regulierung des Körpergewichts und die Auswirkungen der Zusammensetzung der Ernährung. Gastroenterology, 152 (7), 1718-1727.e3. https://doi.org/10.1053/j.gastro.2017.01.052
- Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., & Bucher, H. C. (2006). Auswirkungen von kohlenhydratarmen und fettarmen Diäten auf Gewichtsverlust und kardiovaskuläre Risikofaktoren: Eine Metaanalyse randomisierter kontrollierter Studien. In Archives of Internal Medicine (Band 166, Ausgabe 3, S. 285–293). Arch Intern Med. https://doi.org/10.1001/archinte.166.3.285
- C. E. Naude, A. Schoonees, M. Senekal, T. Young, P. Garner & J. Volmink (2014). Kohlenhydratarme versus isoenergetische ausgewogene Ernährung zur Gewichtsreduzierung und zum kardiovaskulären Risiko: Eine systematische Überprüfung und Metaanalyse. In PLoS ONE (Band 9, Ausgabe 7). Öffentliche Wissenschaftsbibliothek. https://doi.org/10.1371/journal.pone.0100652
- C. D. Gardner, J. F. Trepanowski, L. C. D. Gobbo, M. E. Hauser, J. Rigdon, J. P. A. Ioannidis, M. Desai & A. C. King (2018). Einfluss der fettarmen VS-Diät mit niedrigem Kohlenhydratgehalt auf den 12-monatigen Gewichtsverlust bei übergewichtigen Erwachsenen und den Zusammenhang mit dem Genotypmuster oder der Insulinsekretion in der randomisierten klinischen Studie DIETFITS. JAMA – Journal der American Medical Association, 319 (7), 667–679. https://doi.org/10.1001/jama.2018.0245
- Johnston, C. S., Tjonn, S. L., Swan, P. D., White, A., Hutchins, H. & Sears, B. (2006). Ketogene kohlenhydratarme Diäten haben keinen metabolischen Vorteil gegenüber nichtketogenen kohlenhydratarmen Diäten. The American Journal of Clinical Nutrition, 83 (5), 1055–1061. https://doi.org/10.1093/ajcn/83.5.1055
- Halton, T. L. & Hu, F. B. (2004). Die Auswirkungen proteinreicher Diäten auf Thermogenese, Sättigung und Gewichtsverlust: Eine kritische Überprüfung. Journal of the American College of Nutrition, 23 (5), 373–385. https://doi.org/10.1080/07315724.2004.10719381
- Helms, E. R., Aragon, A. A. & Fitschen, P. J. (2014). Evidenzbasierte Empfehlungen für die Vorbereitung natürlicher Bodybuilding-Wettbewerbe: Ernährung und Nahrungsergänzung. Im Journal der International Society of Sports Nutrition (Band 11, Ausgabe 1, S. 1–20). BioMed Central Ltd. https://doi.org/10.1186/1550-2783-11-20
- Evans, E. M., Mojtahedi, M. C., Thorpe, M. P., Valentine, R. J., Kris-Etherton, P. M., & Layman, D. K. (2012). Auswirkungen der Proteinaufnahme und des Geschlechts auf Veränderungen der Körperzusammensetzung: Eine randomisierte klinische Gewichtsverluststudie. Ernährung und Stoffwechsel, 9 (1). https://doi.org/10.1186/1743-7075-9-55
- Tipton, K. D. & Ferrando, A. A. (2008). Verbesserung der Muskelmasse: Reaktion des Muskelstoffwechsels auf Bewegung, Ernährung und anabole Substanzen. Essays in Biochemistry, 44, 85–98. https://doi.org/10.1042/BSE0440085
- Phillips, S. M. & van Loon, L.J.C. (2011). Nahrungsprotein für Sportler: Von den Anforderungen zur optimalen Anpassung. Journal of Sports Sciences, 29 (Beilage 1). https://doi.org/10.1080/02640414.2011.619204
- Hand, GA, Shook, RP, Paluch, AE, Baruth, M., Crowley, EP, Jaggers, JR, Prasad, VK, Hurley, TG, Hebert, JR, O'Connor, DP, Archer, E., Burgess, S. & Blair, SN (2013). Die Energiebilanzstudie: Das Design und die Basisergebnisse für eine Längsschnittstudie zur Energiebilanz. Research Quarterly for Exercise and Sport, 84 (3), 275–286. https://doi.org/10.1080/02701367.2013.816224
- B. J. Sawyer, D. M. Bhammar, S. S. Angadi, D. M. Ryan, J. R. Ryder, E. J. Sussman, F. M. W. Bertmann & G. A. Gaesser (2015). Prädiktoren für Veränderungen der Fettmasse als Reaktion auf Aerobic-Übungen bei Frauen. Journal of Strength and Conditioning Research, 29 (2), 297–304. https://doi.org/10.1519/JSC.0000000000000726
- C. D. Economos, S. S. Bortz & M. E. Nelson (1993). Ernährungspraktiken von Spitzensportlern: Praktische Empfehlungen. In der Sportmedizin: Evaluationen der Forschung in Sportwissenschaft und Sportmedizin (Band 16, Ausgabe 6, S. 381–399). Sport Med. https://doi.org/10.2165/00007256-199316060-00004
- J. J. Zachwieja, D. M. Ezell, A. D. Cline, J. C. Ricketts, P. C. Vicknair, S. M. Schorle & D. H. Ryan (2001). Eine kurzfristige Einschränkung der Nahrungsenergie reduziert die Muskelmasse, jedoch nicht die Leistung bei körperlich aktiven Männern und Frauen. International Journal of Sports Medicine, 22 (4), 310–316. https://doi.org/10.1055/s-2001-13822
- Jones, T. W., Howatson, G., Russell, M. & French, D. N. (2013). Leistungs- und neuromuskuläre Anpassungen nach unterschiedlichen Verhältnissen von gleichzeitigem Kraft- und Ausdauertraining. Journal of Strength and Conditioning Research, 27 (12), 3342–3351. https://doi.org/10.1519/JSC.0b013e3181b2cf39
- Marx, JO, Ratamess, NA, Nindl, BC, Gotshalk, LA, Volek, JS, Dohi, K., Bush, JA, Gómez, AL, Mazzetti, SA, Fleck, SJ, Häkkinen, K., Newton, RU, & Kraemer, WJ (2001). Kreislauf mit geringem Volumen im Vergleich zu periodisiertem Krafttraining mit hohem Volumen bei Frauen. Medizin und Wissenschaft in Sport und Bewegung, 33 (4), 635–643. https://doi.org/10.1097/00005768-200104000-00019
- Soenen, S. & Westerterp-Plantenga, M. S. (2008). Proteine und Sättigung: Auswirkungen auf das Gewichtsmanagement. In Current Opinion in Clinical Nutrition and Metabolic Care (Band 11, Ausgabe 6, S. 747–751). Curr Opin Clin Nutr Metab Care. https://doi.org/10.1097/MCO.0b013e328311a8c4
Wenn Ihnen dieser Artikel gefallen hat, erhalten Sie wöchentliche Updates. Es ist kostenlos.
Groß! Du bist abonniert.
100% Datenschutz. Wir vermieten oder teilen unsere E-Mail-Listen nicht.