short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes Relat Metab Disord. 2000; 24(11):1413–1418.

16. Коррекция аппетита: что такое гормональное вуду?

1. Intuitive Eating. https://www.intuitiveeating.org/. Accessed August 5, 2019.

2. Gruzdeva O., Borodkina D., Uchasova E., Dyleva Y., Barbarash O. Leptin resistance: Underlying mechanisms and diagnosis. Diabetes Metab Syndr Obes. 2019; 12:191–198. doi:10.2147/DMSO.S182406.

3. From Lesions to Leptin: Review Hypothalamic Control of Food Intake and Body Weight.

4. Erlanson-Albertsson C. How palatable food disrupts appetite regulation. Basic Clin Pharmacol Toxicol. 2005; 97(2):61–73. doi:10.1111/j.1742–7843.2005.pto_179.x.

5. Tremblay A., Royer M.-M., Chaput J.-P., Doucet É. Adaptive thermogenesis can make a difference in the ability of obese individuals to lose body weight. Int J Obes. 2013; 37:759–764. doi:10.1038/ijo.2012.124.

6. Ravussin E., Beyl R. A., Poggiogalle E., Hsia D. S., Peterson C. M. Early time-restricted feeding reduces appetite and increases fat oxidation but does not affect energy expenditure in humans. Obesity. 2019; 27(8):1244–1254. doi:10.1002/oby.22518.

7. Ahima R. S., Antwi D. A. Brain regulation of appetite and satiety. Endocrinol Metab Clin North Am. 2008; 37(4):811–823. doi:10.1016/j.ecl.2008.08.005.

8. Tremblay, Royer, Chaput, Doucet. Adaptive thermogenesis can make a difference.

17. Качество пищи имеет значение?

1. Augusto Monteiro C., Cannon G., Moubarac J.-C., Bertazzi Levy R., Laura Louzada M. C., Constante Jaime P. The UN Decade of Nutrition, the NOVA food classification and the troublewith ultra-processing. 2017; doi:10.1017/S1368980017000234.

2. Food Systems and Diets: Facing the Challenges of the 21st Century; 2016.

3. Monteiro C. A., Cannon G., Levy R. B., et al. Ultra-processed foods: What they are and how to identify them. Public Health Nutr. 2019; 22(5):936–941. doi:10.1017/S1368980018003762.

4. Food Systems and Diets.

5. Hall K. D., Ayuketah A., Brychta R., et al. Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019; 30(1):67–77.e3. doi:10.1016/J.CMET.2019.05.008.

6. De Macedo I. C., de Freitas J. S., da Silva Torres I. L. The influence of palatable diets in reward system activation: A mini review. Adv Pharmacol Sci. 2016; 2016:7238679. doi:10.1155/2016/7238679.

18. Не верьте весам: лучший способ отслеживать прогресс

1. Ashwell M., Mayhew L., Richardson J., Rickayzen B. Waist-to-height ratio is more predictive of years of life lost than body mass index. PLOS ONE. 2014; 9(9):e103483. doi:10.1371/journal.pone.0103483.

2. Murray S. Is waist-to-hip ratio a better marker of cardiovascular risk than body mass index? CMAJ. 2006; 174(3):308. doi:10.1503/cmaj.051561.

20. Приводим мысли в порядок!

1. Tétreault P., Mansour A., Vachon-Presseau E., Schnitzer T. J., Apkarian A. V., Baliki M. N. Brain connectivity predicts placebo response across chronic pain clinical trials. Wager TD, ed. PLOS Biol. 2016; 14(10):e1002570. doi:10.1371/journal.pbio.1002570.

2. Crum A. J., Langer E. J. Mindset matters: Exercise and the placebo effect. PsycholSci. 2007; 18(2):165–171. doi:10.1111/j.1467–9280.2007.01867.x.

3. Hoffmann V., Lanz M., Mackert J., Müller T., Tschöp M., Meissner K. Effects of placebo interventions on subjective and objective markers of appetite—A randomized controlled trial. Front Psychiatry. 2018; 9:706. doi:10.3389/fpsyt.2018.00706.

4. Panayotov V. S. Studying a possible placebo effect of an imaginary low-calorie diet. Front Psychiatry. 2019; 10:550. doi:10.3389/fpsyt.2019.00550.

5. Ranganathan V. K., Siemionow V., Liu J. Z., Sahgal V., Yue G. H. From mental power to muscle power—gaining strength by using the mind. Neuropsychologia. 2004; 42(7):944–956. doi:10.1016/j.neuropsychologia.2003.11.018.

6. Levy B. R., Slade M. D., Kunkel S. R., Kasl S. V. Longevity increased by positive self-perceptions of aging. J Pers Soc Psychol. 2002; 83(2):261–270.

7. Maruta T., Colligan R. C., Malinchoc M., Offord K. P. Optimism-pessimism assessedin the 1960s and self-reported health status 30 years later. Mayo Clin Proc. 2002; 77(8):748–753. doi:10.4065/77.8.748.

8. Maruta T., Colligan R. C., Malinchoc M., Offord K. P. Optimists vs pessimists: Survival rate among medical patients over a 30-year period. Mayo Clin Proc. 2000; 75(2):140–143. doi:10.4065/75.2.140.

9. Hernandez R., Kershaw K. N., Siddique J., et al. Optimism and cardiovascular health: Multi-Ethnic Study of Atherosclerosis (MESA). Heal Behav Policy Rev. 2015; 2(1):62–73. doi:10.14485/HBPR.2.1.6.

21. Движение – жизнь! голодный фитнес

1. Swift D. L., Johannsen N. M., Lavie C. J., Earnest C. P., Church T. S. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014; 56(4):441–447. doi:10.1016/j.pcad.2013.09.012.

2. Lee I.-M., Hsieh C., Paffenbarger R. S. Exercise intensity and longevity in Men. JAMA. 1995; 273(15):1179. doi:10.1001/jama.1995.03520390039030.

3. Warburton D. E. R, Nicol C. W., Bredin S. S. D. Health benefits of physical activity: The evidence. CMAJ. 2006; 174(6):801–809. doi:10.1503/cmaj.051351.

4. Dunn A. L., Trivedi M. H., O’Neal H. A. Physical activity dose-response effects on outcomes of depression and anxiety. Med Sci Sports Exerc. 2001; 33(6 Suppl): S587–S97; discussion 609–610.

5. LaMonte M. J., Buchner D. M., Rillamas-Sun E., et al. Accelerometer-measured physical activity and mortality in women aged 63 to 99. J Am Geriatr Soc. 2018; 66(5):886–894. doi:10.1111/jgs.15201.

6. LaCroix A. Z., Bellettiere J., Rillamas-Sun E., et al. Association of light physical activity measured by accelerometry and incidence of coronary heart disease and cardiovascular disease in older women. JAMA Netw Open. 2019; 2(3):e190419. doi:10.1001/jamanetworkopen. 2019.0419.

7. Jones N., Kiely J., Suraci B., et al. A genetic-based algorithm for personalizedresistance-training. Biol Sport. 2016; 33(2):117–126. doi:10.5604/20831862.1198210.

8. Møller A. B., Vendelbo M. H., Christensen B., et al. Physical exercise increases autophagic signaling through ULK1 in human skeletal muscle. J Appl Physiol. 2015; 118(8):971–979. doi:10.1152/japplphysiol.01116.2014.

9. Anton S. D., Moehl K., Donahoo W. T., et al. Flipping the metabolic switch: Understanding and applying the health benefits of fasting. Obesity (Silver Spring). 2018; 26(2):254–268. doi:10.1002/oby.22065.

10. Schoenfeld B. J., Aragon A. A., Krieger J. W. The effect of protein timing on muscle strength and hypertrophy: A meta-analysis. J Int Soc Sports Nutr. 2013; 10(1):53. doi:10.1186/1550-2783-10-53.

11. Salgin B., Marcovecchio M. L., Hill N., Dunger D. B., Frystyk J. The effect of prolonged fasting on levels of growth hormone—binding protein and free growth hormone. Growth Horm IGF Res. 2012; 22(2):76–81. doi:10.1016/j.ghir. 2012.02.003.

12. Ho K. Y., Veldhuis J. D., Johnson M. L, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. 1988; 81(4):968–975. doi:10.1172/JCI113450.

13. Graham T. E. Caffeine and exercise: Metabolism, endurance, and performance. Sport Med. 2001; 31(11):785–807. doi:10.2165/00007256-200131110-00002.

14. Teruya T., Chaleckis R., Takada J., Yanagida M., Kondoh H. Diverse metabolic reactions activated during 58-hr fasting are revealed by non-targeted metabolomic analysis of human blood. Sci Rep. 2019; 9(1):854. doi:10.1038/s41598-018-36674-9.

15. Bröer S., Brцer A. Amino acid homeostasis and signalling in mammalian cells and organisms. Biochem J. 2017; 474(12):1935–1963. doi:10.1042/BCJ20160822.

16. Sou Y., Waguri S., Iwata J., et al. The Atg8 conjugation system is indispensable for proper development of autophagic isolation membranes in mice. Subramani S, ed. Mol Biol Cell. 2008; 19(11):4762–4775. doi:10.1091/mbc.e08-03-0309.

22. Что делать при выходе на плато или если вес уходит очень медленно

1. Shelmet J. J., Reichard G. A., Skutches C. L., Hoeldtke R. D., Owen O. E., Boden G. Ethanol causes acute inhibition of carbohydrate, fat, and protein