Announcement! I’ll be speaking alongside with other qualified experts in their fields in the upcoming 2nd Integrative Medicine Conference this coming 4th to 6 Oct
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My session will be “Essential Exercises for Pain-Free Life” which I personally can fully relate to because I’ve achieved that using the right protocols that I’ll be sharing alongside with @shawnbaker1967 a world record holder, orthopedic surgeon and athlete who will be flying all the way from the U.S
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This year’s Integrative Medicine Conference is something I’ve been looking forward to ever since I’ve attended the previous one in 2018. It’s a conference consisting of professionals who are going to share with you their understanding on many wellness topics which is also open to public (Most are probably controversial too but for certain no bro-science here and evidence based)
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This year, we are going to cover more amazing topics
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If you want to know:
🔸️How to discern and interpret nutritional studies
🔸️Review on meat eating or purely plant based dieting
🔸️Understand the real deal about ketogenic diet
🔸️Understand how food/immune system are linked
🔸️Insights on new emerging therapies using Medical Cannabis, non-conventional anti-cancer therapy via fungal, herbs, Nano-particles
🔸️Integrative approach for children psychology and other topics, then this is the 3 days conference for you
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Hosted by the AIMM (Association of Integrative Medicine Malaysia), this conference is strictly for someone who wants to be at the forefront of preventive healthcare, practitioners who are treating patients using an integrative approach or just want to enhance their knowledge with the latest scientifically backed research
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You'll get to network with local and international experts as well including qualified doctors, functional medicine professionals, scientists & industry leaders in healthcare and wellness
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For existing doctors who attend, they can get up to 20 CPDs points
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For more information check out https://www.intlimc.com/
Register now & checkout using my code KIT2019 for exclusive AIMM membership discounted price
同時也有1部Youtube影片,追蹤數超過2,090萬的網紅Chloe Ting,也在其Youtube影片中提到,I reckon it's time for me to do an update for personal use and to let you guys know how intermittent fasting went for me. It is going really well to b...
ketogenic diet research 在 跟著開揚動吃動 Facebook 的最佳解答
【Low-Carbohydrate Ketogenic Diet for Weight Management】/
【生酮飲食用於體重管理】
(⚠️文長慎入) Part.3 ---------------------------------------------------
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【可行的運作機制】
酮症已被證實可以作為抑制飢餓的機制,近期的代謝分析調查了飲食對食慾的影響及可能產生的現象。
此分析包括了12項研究,調查了極低能量飲食(VLED:定義每日<800大卡)或生酮低碳飲食(KLCD:定義碳水每日<10%熱量或<50g、蛋白質和脂肪隨意攝取)。計畫干預範圍4~12週,體重下降5~12.5kg。
在各組研究中,透過 β-羥基丁酸的水平佔比,各組都證實發生酮症。有趣的是,2組食慾都下降。
這代謝分析的結果在2方面值得關切,VLED組因攝取極低熱量應增加飢餓而不是減少飢餓感,同樣地,KLCD組降低體重的也降低食慾,且可以自由進食。此分析結果為酮症提供了抑制食慾的支持。
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【注意事項與潛在副作用】
儘管KD已被顯示能做為體重管理的飲食替代方案,但仍應謹慎應用。事實上,KD引起的生理變化,是被併為“酮流感”的狀況,其症狀常有頭痛、噁心、腸胃不適與疲勞。
Urbain等人近期的研究說明了這點,“我們的受試者 與其他研究一致地主要於第一周代謝適應期到KD期間,抱怨頭痛、腸胃不適和虛弱無力。雖然這些症狀通常在1~2週內消失,不過這可能給許多人帶來需要克服而不舒服的障礙。
長遠來看,KD還是存在著可能的風險,雖然相關的證據仍不清楚。高脂飲食,特別是飽和脂肪的攝取與罹患心血管風險增加有關,攝取飽和脂肪也被證實提升胰島素阻抗及提高三酸甘油脂水平。
然而,許多KD的研究已紀錄了心血管症狀的改善,包括血管功能、發炎情形及其他心血管症狀的健康病徵。
KD方式的議題,像明確定義干預的飲食方式,可能在模糊的原則中發揮了強大的效果,然而,顯然有必要進行更深入的研究。
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✔【結論】
飲食控制是減肥生活型態最重要的因素,為了有效減重,必須一致地製造熱量缺口。這會使人們感到飢餓的副作用,且讓他們持續處於被剝奪的狀態裡。立基於此概念的飲食控制,很可能是長期節食失敗的原因。
KD雖然被具爭議和它極端的方式,但也被證實有能力做為體重管理的替代方案。KD也許較傳統卡路里限制還來得有優勢,因為酮症對食慾的控制較強。
儘管如此,KD仍應被謹慎看待,因短/長期都有副作用的機會。有必要對此特別的飲食控制進行更多調查,更全面研究潛在的優劣。 ---------------------------------------------------
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▫️文章來源: https://www.nsca.com/education/articles/ptq/low-carbohydrate-ketogenic-diet-for-weight-management/
作者: Dr. Andrew D. Gillham
編譯: Canyon_fitlife 2018.11.01
#keto #ketogenicdiet #diet #obesity #carbohydrate #bodyweightp #fat #fatloss #calorie #ketone #ketosis # #performance #ACEfamily #instafitness Ketogenesis #fitnessknowledge #fitness #fitlife #nutrition #benefits #research #article #NSCA #CYfitlife
ketogenic diet research 在 跟著開揚動吃動 Facebook 的最佳貼文
【Low-Carbohydrate Ketogenic Diet for Weight Management】/
【生酮飲食用於體重管理】
(⚠️文長慎入) Part.2 ---------------------------------------------------
.
【KD用於體重管理】
減肥是疾病管理與促進健康的共同目標,美國(36.5%)成年人、(17%)青少年及兒童的罹患肥胖率仍高。最重要的是,肥胖是導致發病率和致死率增加的主要原因,也成為了增加醫療支出的原因。儘管付出大量的努力與支出,仍然成效不大,肥胖仍是一個公共健康的危機。
基於尋常的飲食指引對於大多數人成效不彰,人們對於替代方案感興趣也就不那麼令人意外了。
關於KD的案例遍佈於網路上,“神奇”減肥的報導更是司空見慣,然而,實際上KD可能沒有那麼驚人。
下面幾份研究調查LCD&KD對於減肥效果的潛力。
例如:Brinkworth等人比較腹部肥胖的成年人一年的低脂(LFD)與低碳(LCD)飲食。受試者被隨機分配,適度的熱量限制及相同的熱量攝取,2組人的體重均下降且差異不大,表示LFD&LCD同樣有減肥效果。
此外,近期2項旨在研究LCD對減肥與心血管疾病風險影響的代謝分析,Sackner-Bernstein等人比較過重和肥胖的男女採用LFD&LCD。作者發現LCD較LFD組體重下降更多(-8.2kg vs. -5.9kg)。
飲食對心血管風險因子則有不同結果,LCD改善高密度膽固醇(HDL)和三酸甘油脂,而LFD改善低密度膽固醇(LDL)和總膽固醇。由此作者推斷LCD是LFD的可行替代方案,並可重新考慮“減肥飲食的建議”,重新探討這種低碳飲食帶來額外好處的“證據”。
這項代謝分析有個嚴格的限制,就是作者對低碳的定義是每日少於120g。該值雖然低於每日建議碳水攝取量,但仍超過KD的嚴苛限制(<50g)。因此須謹慎看待該分析結果。
Naude等人在肥胖而沒有第二型糖尿病的成人中發現類似的結果支持研究。這份代謝分析隨機對照19組試驗,比較使用碳水建議量(45-65%)、低碳/高蛋白(LCHP)與低碳高脂肪(LCHF未明確說明達KD標準)的飲食干預實驗。結果發現在短期(3~6個月)和長期(1~2年)體重均明顯降低,組間無明顯差異。作者認為使用碳水限制與標準熱量飲食建議同樣有效。
最近, Wilson等人研究有進行阻力訓練的男生10週KD對力量、身體組成、血脂和荷爾蒙的反應,同時進行定期阻力訓練。調查包括2週飲食適應期,和依循傳統營養素比例(55%碳水、25%脂肪、20%蛋白質)的對照組,10週的飲食干預計畫後KD組補充碳水1週。
2組間在計畫的11週內攝取幾乎相同熱量。血脂維持不變,2組無太大差別。然而,KD組在第11週重新補碳引發血中的三酸甘油脂明顯上升,與對照組相比,KD組睪固酮明顯提升,但游離的睪固酮無太大區別。
雖然2組肌肉量都有提升,KD的漲幅高於對照組,且KD在10週的碳水限制期脂肪降得更多。在力量發展上無太大差異。作者由此推論,KD有利於身體組成,而對血脂及肌力沒有負面影響。
Paoli等人提供額外的支持研究, 實施改良後的KD(約55%脂肪、41%蛋白質、4.5%碳水)對體操運動員的表現和身體組成的影響進行計畫,研究人員比較9名精英男子體操運動員的30天個人飲食計畫,分別進行正常飲食(46.8%碳水、38.5%脂肪、14.7%蛋白質)與改良後的KD。
顯示不足的碳水對體能沒有帶來負面影響。然而,KD組結果顯示脂肪量下降(前5.3kg、後3.4kg),體脂肪率也降低(前7.6%、後5.0%),此外,肌肉佔比也明顯增加(前95.4%、後95.0%)。
在這30天中,精英男性運動員在改良的KD限制裡自由進食,減少體脂肪及增加瘦體重,改善了身體組成。
整理一下,這些研究結果證明LCD/KD對身體組成的正面影響。雖然KD並無優於其他減肥的飲食控制,但證據顯示確實同樣對減肥有效。儘管如此,國際運動營養學家對飲食對身體組成的影響立場上表面:KD與LCD相比只多了些微的益處,值得注意的一點,KD較能控制食慾。 ---------------------------------------------------
▫️文章來源: https://www.nsca.com/education/articles/ptq/low-carbohydrate-ketogenic-diet-for-weight-management/
作者: Dr. Andrew D. Gillham
編譯: Canyon_fitlife 2018.11.01
#keto #ketogenicdiet #diet #obesity #carbohydrate #bodyweightp #fat #fatloss #calorie #ketone #ketosis # #performance #ACEfamily #instafitness Ketogenesis #fitnessknowledge #fitness #fitlife #nutrition #benefits #research #article #NSCA #CYfitlife
ketogenic diet research 在 Chloe Ting Youtube 的精選貼文
I reckon it's time for me to do an update for personal use and to let you guys know how intermittent fasting went for me. It is going really well to be honest. I'm still doing it but I might consider doing 5 days of fasting and 2 days of non fasting days now.
What I used in my recipe: Acai powder:
15% off your first Tropeaka order at https://tropeaka.com
Use code: CHLOE15 (worldwide shipping available)
Other updates:
I didn't lose my period. I actually had my period in time and for the first time in a year, I didn't have unbearable period pain. I don't know if that's correlated to int fasting or not. I will have let you guys know more about that after a couple of months.
Also, I started ketogenic diet along with intermittent fasting 3 weeks ago because I wanted to see how I go with it. It is definitely not as easy as doing fasting alone. It is honestly quite challenging at first but i sticked through with it. Definitely don't recommend anyone to go into keto without doing some research and be prepared for it.
Also forgot to add in the macadamia nuts section to my what i eat section. I consume about 50g of nuts everyday to hit my fat intake. Mostly macadamia with almonds. Almonds is high in potassium and macadamia on the other hand has loads of fat content which is great for keto diet.
Check out my first intermittent fasting video here:
https://youtu.be/MPKDjNvKnN8
Also try this full body workout if you want to lose fat and maintain muscle!
https://youtu.be/MPKDjNvKnN8
This standing abs workout burns heaps of calories as well:
https://youtu.be/M6b37hswcks
I hope you enjoy today's video. Recipes are all already in the video itself. Really simple and quick recipes. Have a great day everyone!
Music by:
https://soundcloud.com/aka-dj-quads