Protokol
Jedan obrok na dan (OMAD): što kažu dokazi
Jedan obrok dnevno
Što dokazi podupiru
Za ovu krajnost postoji vrlo malo kontroliranih dokaza. Kratke studije bilježe povišenu glukozu natašte i promijenjene lipidne pokazatelje u nekih sudionika. [1]
Zadovoljiti potrebe za proteinima i mikronutrijentima u jednom obroku istinski je teško. Popularno, slabo istraženo, a smjer promjena metaboličkih pokazatelja nije umirujući.
Nalaz koji ljudi propuštaju
U randomiziranoj literaturi, protokoli gladovanja proizvode gubitak tjelesne mase usporediv s kontinuiranim ograničenjem energije jednake veličine. Kada istraživanje izjednači kalorije, skupina koja gladuje rijetko pobjeđuje. To se dosljedno navodi u istraživanjima, ali se dosljedno slabo prenosi javnosti, jer „djeluje otprilike jednako dobro kao manje jesti" nije dobar naslov.
Ipak je to koristan rezultat. Za neke ljude pravilo o tome kada jesti mnogo je lakše slijediti od pravila o tome koliko jesti, a upravo pridržavanje protokolu tijekom godine dana zapravo određuje ishod.
Drugi protokoli
- Vremenski ograničena prehrana 16:8 — jedenje unutar 8 sati, gladovanje 16 sati
- Ranije vremenski ograničena prehrana — prozor za jedenje pomaknut ranije, npr. 8:00-16:00
- Dijeta 5:2 — dva dana u tjednu s izrazitim ograničenjem kalorija
- Gladovanje svaki drugi dan — alterniranje dana normalne prehrane s danima gladovanja ili vrlo niskog kalorijskog unosa
- Produljeni post (48 sati i dulje) — višednevni, uz vodu ili minimalan unos
Djeluje li jedan obrok dnevno (OMAD)?
Za ovu krajnost postoji vrlo malo kontroliranih dokaza. Kratke studije bilježe povišenu glukozu natašte i promijenjene lipidne pokazatelje u nekih sudionika.
Je li bolje od jednostavnog manjeg unosa hrane?
Prema dokazima, ne — ishodi se podudaraju kada se kalorije izjednače. Bolje je jedino ako vam je lakše to održati, što je stvarna prednost, a ne utjeha.
Hoću li izgubiti mišićnu masu?
Svaki energetski deficit dovodi do određenog gubitka nemasne tjelesne mase. Dovoljan unos proteina i treniranje s utezima su mjere za koje postoje dokazi da smanjuju taj gubitak, a nijedna nije specifična za gladovanje.
Tko bi to trebao izbjegavati?
Trudnoća i dojenje, povijest poremećaja hranjenja, dijabetes tipa 1, te svi na lijekovima koji zahtijevaju uzimanje hrane ili utječu na razinu glukoze. Produljeno gladovanje dodatno nosi rizik sindroma ponovnog hranjenja.
References
Every citation below links to the original peer-reviewed record on PubMed or via DOI. Nothing here is a substitute for medical advice.
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