I tråden ligger det også opplastet noen bilder som tilhører innlegget, grafer over vektnedgang osv..
En til som er interessant:
Denne så på "alternate day fasting" (ADF), som er altså en dags fast med 25% kaloriinntak, påfulgt av en dag med vanlig spising
ad libitum (etter behag). Selv om denne studien ikke hadde noen kontrollgruppe så er det interessant å se hva slags effekter det har å følge et slikt opplegg. Studien varte i 10 uker, hvor deltagere måtte gjennom 2 uker i kontroll fasen, 4 uker med et ADF opplegg hvor fasten var planlagt av forskerne, og 4 uker hvor fastedagene var planlagt i lag med deltakerne. Der fikk de altså designe en meny i samråd med forskerne, og også tips om å gjøre sunne valg de dagene de fikk spise etter behag. ADF kan vise seg å være en enkel måte å gå ned i vekt på, hvor fastingen ikke varer mer enn en dag i slengen. Muligens interessant dersom man trener på de ikke-faste dagene.
Legger ved graf av vektnedgang..
Am J Clin Nutr. 2009 Nov;90(5):1138-43. Epub 2009 Sep 30.
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.Varady KA, Bhutani S, Church EC, Klempel MC.
Department of Kinesiology and Nutrition, University of Illinois at Chicago, Chicago, IL 60612, USA.
BACKGROUND: The ability of modified alternate-day fasting (ADF; ie, consuming 25% of energy needs on the fast day and ad libitum food intake on the following day) to facilitate weight loss and lower vascular disease risk in obese individuals remains unknown. OBJECTIVE: This study examined the effects of ADF that is administered under controlled compared with self-implemented conditions on body weight and coronary artery disease (CAD) risk indicators in obese adults. DESIGN: Sixteen obese subjects (12 women, 4 men) completed a 10-wk trial, which consisted of 3 phases: 1) a 2-wk control phase, 2) a 4-wk weight loss/ADF controlled food intake phase, and 3) a 4-wk weight loss/ADF self-selected food intake phase. RESULTS: Dietary adherence remained high throughout the controlled food intake phase (days adherent: 86%) and the self-selected food intake phase (days adherent: 89%). The rate of weight loss remained constant during controlled food intake (0.67 +/- 0.1 kg/wk) and self-selected food intake phases (0.68 +/- 0.1 kg/wk). Body weight decreased (P < 0.001) by 5.6 +/- 1.0 kg (5.8 +/- 1.1%) after 8 wk of diet. Percentage body fat decreased (P < 0.01) from 45 +/- 2% to 42 +/- 2%. Total cholesterol, LDL cholesterol, and triacylglycerol concentrations decreased (P < 0.01) by 21 +/- 4%, 25 +/- 10%, and 32 +/- 6%, respectively, after 8 wk of ADF, whereas HDL cholesterol remained unchanged. Systolic blood pressure decreased (P < 0.05) from 124 +/- 5 to 116 +/- 3 mm Hg. CONCLUSION: These findings suggest that ADF is a viable diet option to help obese individuals lose weight and decrease CAD risk. This trial was registered at clinicaltrials.gov as UIC-004-2009.
http://www.ncbi.nlm.nih.gov/pubmed/19793855