Читаем Ешь, голодай, повторяй полностью

Ешь, голодай, повторяй

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.