飲食營養金字塔總介-五大增肌減脂要素

重點摘要


許多的增肌飲食無法持久,多是使用太極端的飲食方式、過度注重小技巧、忘了最基本的大方向生活型態.

因此要讓健身飲食習慣能持續,必須以生活型態為最核心的考量,在網上堆疊其他的飲食選擇.



飲食章節參考文獻

1. Jakubowicz, D., Wainstein, J., Ahrén, B., Bar-Dayan, Y., Landau, Z., Rabinovitz, H. R., & Froy, O. (2015). High-energy breakfast with low-energy dinner decreases overall daily hyperglycaemia in type 2 diabetic patients: a randomised clinical trial. Diabetologia58(5), 912-919.

2. Madjd, A., Taylor, M. A., Delavari, A., Malekzadeh, R., Macdonald, I. A., & Farshchi, H. R. (2016). Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial. The American journal of clinical nutrition104(4), 982-989.

[3] Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition11(1), 1-20.

[5] Goldberg, I. J., Ibrahim, N., Bredefeld, C., Foo, S., Lim, V., Gutman, D., ... & Hegele, R. A. (2021). Ketogenic diets, not for everyone. Journal of clinical lipidology15(1), 61-67.

[6] Schutz, Y., Montani, J. P., & Dulloo, A. G. (2021). Low‐carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets?. Obesity Reviews22, e13195.

[7] Jon Schoenfeld, B., Albert Aragon, A., & Krieger, J. W. (2015). Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutrition reviews73(2), 69-82.

[8]Campbell, B. I., Aguilar, D., Colenso-Semple, L. M., Hartke, K., Fleming, A. R., Fox, C. D., ... & Gorman, J. (2020). Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. Journal of Functional Morphology and Kinesiology5(1), 19.

[9] Moura, R. F., De Moraes, W. M. A. M., De Castro, B. M., Nogueira, A. L. P., Trindade, T. B., Schoenfeld, B. J., & Prestes, J. (2021). Carbohydrate refeed does not modify GVT-performance following energy restriction in bodybuilders. Clinical Nutrition ESPEN43, 308-316.

Our findings suggest that, in lean individuals, the inclusion of resistance training, high protein intakes, a slow rate of weight loss, and periodic carbohydrate refeeding may prevent some of the adverse responses to prolonged energy restriction. 

[10]Tinsley, G. M., Moore, M. L., Graybeal, A. J., Paoli, A., Kim, Y., Gonzales, J. U., ... & Cruz, M. R. (2019). Time-restricted feeding plus resistance training in active females: a randomized trial. The American journal of clinical nutrition110(3), 628-640.

[11] Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent fasting: is the wait worth the weight?. Current obesity reports7(2), 172-185.

高纖食品參考網站:https://www.studenthealth.gov.hk/tc_chi/health/health_dn/health_dn_dfayb.html