От углеводов НЕ толстеют? Крах инсулиновой гипотезы

Новый выпуск СМТ — развенчание мифа про «страшные» углеводы. Углеводно-инсулиновая гипотеза гласит, что диета с высоким количеством углеводов ведёт к набору веса из-за повышения уровня инсулина в крови. Новые исследования в области диетологии опровергают это. В выпуске вы узнаете:

— Что такое углеводно-инсулиновая гипотеза.
— Как углеводы влияют на инсулин и вес?
— Почему кето диета не так уж эффективна для похудения?
— Как на диете снижается вес из-за потери воды?
— Правда ли кето диета полезна для метаболизма?
— Что учёные узнали после сравнения низкоуглеводной и низкожировой диет? 
— Какую роль в похудении играют нутриенты и калорийность?
— Почему от углеводов как таковых не толстеют? 
— Как коренные народы остаются стройными, потребляя много углеводов? 
— Как связаны ожирение и рафинированные продукты?
— Можно ли быть долгожителем, питаясь бататом, хлебом и картофелем? 

За основу выпуска была взята статья "Science Confirms It: Carbs DON’T Make You Fat".

Источники:

1. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women - PubMed
2. Age relations of cardiovascular risk factors in a traditional Melanesian society: the Kitava Study - PubMed
3. BIODYNAMICS : Body Model
4. Caloric restriction, the traditional Okinawan diet, and healthy aging: the diet of the world's longest-lived people and its potential impact on morbidity and life span - PubMed
5. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity - PubMed
6. Changes in skeletal muscle and organ size after a weight-loss intervention in overweight and obese type 2 diabetic patients
7. Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects
8. Contribution of individual organ mass loss to weight loss-associated decline in resting energy expenditure - PubMed
9. Dietary protein - its role in satiety, energetics, weight loss and health - PubMed
10. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial | Lifestyle Behaviors | JAMA | JAMA Network
11. Effects of Dietary Protein Source and Quantity during Weight Loss on Appetite, Energy Expenditure, and Cardio-Metabolic Responses - PubMed
12. Effects of isoenergetic overfeeding of either carbohydrate or fat in young men - PubMed
13. Energy intake required to maintain body weight is not affected by wide variation in diet composition - PubMed
14. Fat and carbohydrate overfeeding in humans: different effects on energy storage - PubMed
15. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss- a randomized trial Longland et al, 2011.pdf - Google Drive
16. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss- a randomized trial Longland et al, 2011.pdf - Google Drive
17. Low serum insulin in traditional Pacific Islanders--the Kitava Study - PubMed
18. Massive overfeeding and energy balance in men: the Guru Walla model - PubMed
19. Nutrient intakes of middle-aged men and women in China, Japan, United Kingdom, and United States in the late 1990s: The INTERMAP Study
20. Regional body composition changes in women after 6 months of periodized physical training | Journal of Applied Physiology
21. Sociodemographic and Lifestyle Statistics of Oldest Old People (>80 Years) Living in Ikaria Island: The Ikaria Study
22. The Carbohydrate-Insulin Hypothesis vs the Personal Fat Threshold model of diabetes and obesity - Marty Kendall
23. The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out’
24. The food and nutrient intakes of the Tarahumara Indians of Mexico - PubMed
25. The metabolic effects of low‐carbohydrate diets and incorporation into a biochemistry course - Pogozelski - 2005 - Biochemistry and Molecular Biology Education - Wiley Online Library
26. The metabolic effects of low‐carbohydrate diets and incorporation into a biochemistry course - Pogozelski - 2005 - Biochemistry and Molecular Biology Education - Wiley Online Library
27. The Nail in the Low-Carb Coffin - Macros Inc
28. The nutrition and health transition in Thailand - PubMed
29. What is the Required Energy Deficit per unit Weight Loss?