Potenziali insidie ​​della restrizione calorica

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Pubblicato incalorie , calorie counter , calorie restriction , dr greger , dr gregor , dr michael greger , health , how not to die , how to lose weight , lean body mass , lean muscle , michael greger , nutrition , nutrition facts , nutritionfacts.org , pitfalls , potential

Come preservare ossa e massa con una dieta ipocalorica.
Allenamento di resistenza anche solo tre volte a settimana può prevenire più del 90 percento della perdita di massa corporea magra durante la restrizione calorica. Perdi peso solo attraverso la restrizione calorica e si verifica un calo della densità minerale ossea nei siti a rischio di frattura. Nello stesso studio, tuttavia, quelli randomizzati a perdere peso con l'esercizio non hanno subito alcuna perdita ossea. I benefici della restrizione calorica rivelati dallo studio – pressione sanguigna migliorata, colesterolo migliorato, umore migliorato, libido migliorata, sonno migliorato – sembrerebbero superare di gran lunga qualsiasi potenziale rischio.

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Questo è il seguito di The Benefits of Calorie Restriction for Longevity (http ://nutritionfacts.org/video/The-Benefits-of-Calorie-Restriction-for-Longevity).

Per ulteriori informazioni sulla restrizione calorica, vedere:
• I vantaggi della restrizione calorica senza l'effettiva restrizione (https://nutritionfacts.org/video/the-benefits-of-caloric-restriction-without-the-actual-restricting/)
• Restrizione calorica vs. restrizione proteica animale (https://nutritionfacts.org/video/caloric-restriction-vs-animal-protein-restriction/)
• Restrizione calorica vs. diete a base vegetale (https://nutritionfacts.org/video/caloric- restrizioni-contro-diete-vegetali/)

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56 Risposte a “Potenziali insidie ​​della restrizione calorica”

  7. I'm 66' 1/2 tall
    I was over 300lb eating animals

    Now without fixing my overeating. I'm at least down under 200lb! I'm still sedentary, and wish I would eat less. But I'm always so hungry! But dr. Greger talks about this when losing weight. I'm sure I will get a hold on it eventually. But for now I'm not harming anyone else and I'm enjoying the food I do eat. Thank you dr. Greger!

  13. Thanks. There seem to be hardly any pitfalls as compared to the benefits.
    I have a question, although only indirectly related to this: load bearing exercise like walking is supposed to be very good for preserving bone density. My question is, does this beneficial effect extend to all the bones generally, or only to the bones being used and stressed, so to say? I do walk a fair bit so I guess the bones of my spine, hips, legs and feet benefit, but I'm otherwise very lazy so I suppose my arms and shoulders are not helped? While walking I do carry the many vegetables and fruits I eat so that must help a bit. Logically, as for muscles, only those bones which are actually used should benefit. But just in case there are considerable spinoff benefits to all the bones, well that would be a good surprise to know.

  15. 1:45

    "09 g kg" is a reasonably high protein diet.

    assuming a 65kg person:

    its like 60g protein (eating grains, legumes & veggies) = an "eat everything" diet

    in contrast to "normal" 40g (fruit, potato, rice, veggies) = starchivore diet

    or low 30g (fruit, white flour, fruit juice, few veggies) = rawtill4 diet

    1.7 g kg is like 110g, that is super high, its legumes & veggies, very few grains or fruit = nutritarian diet.
    however especially on a deficit, getting this much protein is difficult even on such a diet.

    i think its important to know, whether 30g (low protein) is truly muscle mass wasting.
    because a caloric deficit can easily involve a low protein (30g) ratio on vegan diets.

    for example: 1800kcal of a "vegan option" hospital diet.
    its fruit, fruit juice, bretzels, potato, rice porridge. 30g protein.
    no legumes, so little protein, unless you tolerate for soy-isolate-laced breads.
    few solid calories, since you opt out of the heavy foods, so you need to fill in fruit juice, to get 1800kcal.
    i am also worried that in cachexia, muscles broken down in exercise are not even ever rebuilt.

    regarding super high protein vs insulin sensitivity: was this vegan protein?

    would a low-BMI, high protein, nutritarian (legumes and veggies eater) end up with insulin problems?

  17. Thank you for covering this. I want to do more research on protien over on my channel. Thank you for showing that exercise is the best for muscle mass. It really doesn't matter how much protien you eat, if you don't use it you will lose it and you definitely will not gain more.

  20. Great report! How to convince people that eating less and exercising will help them and get them to do it? Pharmacology: diet pill! Psychology: Motivation!!! Normal human: Ugh, Too much work.

  25. Yeah, now protein consumption dont preserv lean mass?? Came on, there are literally hundreds of papers proving that… The bias is real

  29. I'm 68 and lost quite a bit of weight. Now I'm trying to do resistance once a week along with my daily walks to get the muscle back. Yeah, you look so horrible because your skin gets wrinkly and you lose muscle. It eventually comes back without gaining weight, with exercise. At first, you aren't sure if you look better or worse.

  32. Need to make a vegan reality show where obese people go vegan and over three months completely transform. Call it. Big Vegan Losers and you have a hit

  38. PLEASE NO ONE RESTRICT CALORIES, U WILL JUST BINGE. EAT WHATEVER THE HELL WILL MAKE YOU FEEL GOOD. WHY ARE WE OVERCOMLICATING EATING THIS MUCH??

  39. VAlter Longo recommends consuming 30g of protein within a half hour of weight training. If you calorie restrict and lift you will need to make sure your protein is sufficient. Also allow for plant protein not being so efficiently absorbed.

  46. For years I, with a sedentary lifestyle n on a plant based diet wondered why I remained at about 208 lbs. I lowered my caloric intake and within months dropped to 173 lbs! My goal is 150.

    JoseTheVegan on YouTube

  47. Hello Dr. Greger,

    Can you please do a review of the scientific literature on Metformin for longevity in non-diabetics?

    I am vegan and I have been taking it based on what I have read.

    Thanks!

  49. I can't understand what calorie restriction really means when mentioned in these studies, even more so if you're already in a healthy weight (I'm 23yrs, 5"4' and 117 pounds, which puts me in the end of the BMI chart, so don't think I need to loose weight and yes put on muscle, so CR is actually contra-productive in this case).
    I have experienced only negative effects of CR during my life. 8 years dieting, fasting and exercising 8-9 hours a week brought me to a bad relationship with food and my body, and constant stress, that resulted in disease. and yes I've been plant based this whole time – I still am, but had to let the calorie restriction and overexercising go…

  52. People overgeneralize a lot when it comes to calories, the reality is that eating a little bit under your maintenance is not going to kill you or lead to malnutrition if you know what you're doing. I've lost around 20 pounds of body fat on a vegan diet and I ate slightly less then my maintenance calories without losing much noticeable muscle mass, I also went to the gym and did cardio a few times a week. My protein intake was about .5 grams per pound of body weight, nothing crazy.

  53. The title seems a little misleading. It sounds like there are potential benefits to caloric restriction, and the "pitfall" comes from assuming that one must up their protein to preserve muscle mass (When exercise is all that's needed?) Maybe I'm misunderstanding something. 😕
    Thank you, just the same, Dr. Greger.

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