Dieta reversa | Como aumentar calorias sem engordar?

Esse vídeo dá noções e uma breve explicação da dieta reversa, Reverse Dieting, proposta por Layne Norton e Hollly Baxter com a premissa de aumentar as calorias progressivamente e lentamente para acordar um metabolismo desacelerado por dietas de restrição calórica crônicas e intensas, ou por atividades físicas extenuantes e prolongadas, associada a implementação de exercícios para construção muscular.

TIMELINE
00:33 – 95% de falha na manutenção do peso perdido após uma dieta
02:53 – o que é dieta reversa?
04:00 – dietas de restrição calórica desaceleram o metabolismo
05:57 – e o bulking?
06:25 – indicações
07:50 – importância da musculação
09:43 – calorias de manutenção
12:30 – musculação ajuda a não desacelerar o metabolismo
13:20 – como ir aumentando calorias sem engordar?
17:14 – distribuição dos macros, a importância das proteínas
18:17 – exercícios aeróbicos vs musculação
19:31 – benefícios em potencial
20:56 – possíveis dificuldades
22:11 – a pretensão do conhecimento

Ana Maria Gomes Pereira – CREMESP 96158
lattes.cnpq.br/5155858834996266
orcid.org/0000-0003-2697-2791
Estevan Matheus Cuvero – CRP 06/72871
upwebsites.com.br
REFERENCIAS
LIVROS
The Complete Reverse Dieting Guide – Layne Norton and Hollly Baxter
The Resistance Training Revolution – Sal Di Stefano
The Vertical Diet – Stan Efferding
ARTIGOS
1)Thompson J L , et al. Effects of diet and diet-plus-exercise programs on resting metabolic rate: a meta-analysis Int J Sport Nutr . 1996 Mar;6(1):41-61. doi: 10.1123/ijsn.6.1.41.
2)Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med. 2006.doi: 10.2165/00007256-200636030-00005.
3)Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21. doi: 10.1080/07315724.1999.10718838.
4)The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial. J Hum Kinet. 2023 Jan 20;86:117-132. doi: 10.5114/jhk/159960.
5)A protein-supplemented very-low-calorie diet does not mitigate reductions in lean mass and resting metabolic rate in subjects with overweight or obesity: A randomized controlled trial. Clin Nutr. 2021 Dec;40(12):5726-5733. doi: 10.1016/j.clnu.2021.10.006.
6)Resting metabolic rate of obese patients under very low calorie ketogenic diet. Nutr Metab (Lond). 2018 Feb 17;15:18. doi: 10.1186/s12986-018-0249-z.
7)Halton TL, et al. The Effects of High Protein Diets on Thermogenesis,
Satiety and Weight Loss: A Critical Review. 2013. Doi: 10.1080/07315724.2004.10719381
8)Johnston CS, et al. Postprandial Thermogenesis Is Increased 100% on a
High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women. 2014. Doi: 10.1080/07315724.2002.10719194
9)Kassis A, et al. Effects of protein quantity and type on diet induced thermogenesis in overweight adults: A randomized controlled trial. 2018. Doi: 10.1016/j.clnu.2018.08.004
10)Miller T, et al. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54. doi: 10.1123/ijsnem.2017-0221.
11)Matsuo T, Suzuki M. Effects of dumb-bell exercise with and without energy restriction on resting metabolic rate, diet-induced thermogenesis and body composition in mildly obese women. Asia Pac J Clin Nutr. 1999 Jun;8(2):136-41. doi: 10.1046/j.1440-6047.1999.00083.x.
12)Rodriguez C, et al. Comparison of Indirect Calorimetry and Common Prediction Equations for Evaluating Changes in Resting Metabolic Rate Induced by Resistance Training and a Hypercaloric Diet. J Strength Cond Res. 2022 Nov 1;36(11):3093-3104. doi: 10.1519/JSC.0000000000004077.
13)Schiavo L, et al. A Comparative Study Examining the Impact of a Protein-Enriched Vs Normal Protein Postoperative Diet on Body Composition and Resting Metabolic Rate in Obese Patients after Sleeve Gastrectomy. Obes Surg. 2017 Apr;27(4):881-888. doi: 10.1007/s11695-016-2382-y.
14)Sun G, et al. Skeletal muscle characteristics predict body fat gain in response to overfeeding in never-obese young men. Metabolism. 2002 Apr;51(4):451-6. doi: 10.1053/meta.2002.31324.
15)Weststrate JA, Hautvast JG. The effects of short-term carbohydrate overfeeding and prior exercise on resting metabolic rate and diet-induced thermogenesis. Metabolism. 1990 Dec;39(12):1232-9. doi: 10.1016/0026-0495(90)90176-d.
16)Predicting Adaptations to Resistance Training Plus Overfeeding Using Bayesian Regression: A Preliminary Investigation. J Funct Morphol Kinesiol. 2021 Jun; 6(2): 36. doi: 10.3390/jfmk6020036

#dieta #emagrecimento #proteína #carboidratos #perderpeso