Ndicho Chete Chete 30 Chimwe Chimwe Chine Zvokudya Zvokudya?

Kusagadzikana kweZvipfeko Zvokudya

Takapoteredzwa nekudya kwekudya uko vazhinji vedu tiri kutsvaga mamiriro ekupedzisira ekurasikirwa kwekurema nekuvandudzwa kwehutano. Kuwedzera muviri uye kuve kuwandisa kwakanyanya kuva dambudziko rehosha kune veAmerica uye chikonzero chekutanga tine kusarudzwa kwakanyanya kwezvirongwa zvekudya. Yese 30 ndiyo imwe yezvokudya zvakasiyana-siyana zvinopikira "kuchinja hupenyu hwako."

Dambudziko nderokuziva kuti chirongwa chekudya chikafu chakave chetano kana chimwe chekudya. Chikafu chekudya chinopa zvivimbiso zvekureruka kwekurema kana zvimwe zvipimo zvehutano pasina uchapupu hwechokwadi hwezvesayenzi Zvokudya zvefodya zvinoratidzwawo nekugadzirisa zvakanyanya kana zvisingawanzo zvekudya zvekudya, izvo zvinotungamirira kumashoko asina kunaka pasi pezwi rokuti "kudya." Saka, ndeye Whose30 anofunga kuti fad kudya?

Chii Chinonzi The Whole30 Diet?

Izvo zvose zvakagadzirwa muna 2009 naMelissa naDallas Hartwig. Vavambi havatori kuti "kudya," asi kudya kwechinguva chiduku zvakare kugadziriswa nezvirevo kuti uchinje hupenyu hwako mumazuva makumi matatu. Izvo urongwa hunovimbisa kupedzisira kusina tsika dzakanaka, kudzorera utano hwakanaka , uye kunyange kutora zvimwe zvirwere zvehutano. Zvimwe zvezviziviso zvinosanganisira zvinosanganisira:

• Poresa chirwere chekudya
• Chengetedza zvirwere zvemuviri
• Bvisa zvido zvekudya
• Kuvandudza mamiriro ekurapa
• Kuwedzera simba uye metabolism
• Kukurudzira kuora kurasikirwa
• Shandura mafungiro edu nezvekusununguka kwezvokudya uye zvekudya

Vavatori vanotenda kuti mamwe mapoka ezvokudya ane mararamiro akaipa pane hutano hwedu uye hutano hwakanaka, zvichiita zviratidzo se muviri aches, masimba ane simba, zvinetso zveganda, zvinetso zvekudya, nekushaya vana. Kunyange "zvinhu zvine utano" zvinogona kuita basa.

Izvo chirongwa chinokurudzira kubvisa zviratidzo zvekudya zvakasiyana-siyana kuitira kuti muviri uve necheka kubva pane zvavanofunga kuti "zvakaipa zvokudya" kwemazuva makumi matatu.

Munguva iyi, vatori vechikamu havabvumirwi kudya shuga, doro, zviyo, dairy, uye maruva akawanda. Izvi zvinofanirwa kuve kuedza kwechokwadi kwezvokudya zvakanaka kana kuti zvinokanganisa muviri wako, maererano neHartwigs.

Kuti urongwa hushande kushanda, zvachose hauna kuzora-cheka, kubiridzira , kana chiitiko chinokosha kudya kunogona kuitika kwemazuva makumi matatu. Kunaka kumwe chete kwezvimwe zvipi zvisingagadziriswi zvokudya zvinogona kuvhiringidza kuporesa, taura vatsigiri. Vanotaura kuti Wese 30 "akaberekwa nesayenzi uye ruzivo."

Ndizvo Zvitsva Zvinokwanisika Here?

Kunyange zvazvo vese vese vanotanga vachiti chirongwa hachisi chokudya, mitemo yakasimba yezvokudya inoratidza zvisakadaro. Yeuka, kudya kwefadhi kunonyanya kudzivirira uye kuita zvakawanda zvisingatsigiswi kurasikirwa kwezviremba kana zvikwereti zvehutano. Maererano neurongwa urwu, musi we31, iwe uchave wakasununguka kubva kune zvido zvekudya zvisina kunaka uye ugova nekugadziriswa kwemuviri wako wose, izvo zvisingasviki zvachose.

Kutsvakurudza kunoratidza kuti kudya kunogadzirisa hakuiti kushanda kwehutano husingagumi nokuti hatikwanisi kuchengeta mararamiro aya. Kurema kunogona kurasikirwa pakutanga asi kazhinji kunowanikwa zvakare, pamwe chete.

Kudya nemitemo yakaoma yezvokudya zvinonzi zvakare kutigadzirisa isu kuti tisingakwanisi kuitira kuti tirambe tichishandisa mari pane zvimwechetezvo kana zvakasiyana-siyana zvekudya.

Indasitiri yezvokudya ibhizimisi remadhora emamiriyoni mabhiriyoni newe seboka ravo rinotarirwa. Wakakundikana here? Hapana dambudziko, ingoedza zvakare. Vavaki veNyika yose30 vanokurudzira vanhu kuti vadzokere zvakare purogiramu yavo kana iwe wakasvetuka kana "wakangodaro uchinge wadya chimwe chinhu pamiganhu pachiitiko."

Positives of the Program

Iyo yose 30 ndiyo inodya kudya kwekupedzisira maererano naDkt David Katz, mutungamiriri wekutanga weYale University ye Prevention Research Center. Apo zvikafu zvinobviswa uye zvinodzokodzwa mukati mokudya imwe panguva, zvinokubvumira kuziva zviratidzo zvinogona kukonzera mishonga yekudzivirira kana kunzwisisika. Iyi ndiyo nzira yekutarisira, nguva yekuremekedzwa uye inokwanisa kushanda kuitira chinangwa chekugadzira kudya kwekutora kuitira kuti kuderedza zviratidzo, asi kwete pakuwana hutano huripo.

Nyanzvi dzezvokudya zvinovakawo dzinobvumirana kuti kubvisa ushuga hwakawedzerwa uye kushandiswa kwezvokudya kubva pakudya kwedu, sekune Whole30 inokurudzira, chinhu chakanaka. Kuderedza kudya kwehuga kunoderedza kuvhiringidza, kunoderedza chirwere, uye kunowedzera hutano hwedu hwose.

Chimwe chibatsiro: iwe uchadya kudya kwakakwana kwemazuva makumi matatu uye ungawana kuora kwemazuva mashoma. Zvokudya zvose zvekudya zvinosanganisira:

• Mhando yemiriwo uye zvimwe zvibereko zvitsva
• Nhamba yakawanda yemaprotete (hove, nyuchi, huku, uye inguruve inokurudzirwa kuva uswa hwakakodzwa uye hupenyu hwehupenyu huri nani)
• Mafuta akawanda echisikigo (maorivhi, avocado, mafuta ekoti, kana ghee)
• Nuts and nut butter (almonds, cashews, almond butter). Ndine urombo, peanut butter is out!

Zvikanganiso zvePurogiramu

Izvo zvose zvirongwa zvakabatanidzwa mune wegore reUnited News Report yepamusoro yekuongorora kwekudya. Kwakanga kune mapurogiramu makumi matatu ezvokudya akaongororwa neboka renyanzvi dzinozivikanwa munyika yose mukudya, chikafu, kuneta, kudya kwepfungwa, chirwere cheshuga, uye chirwere chemwoyo. Chimwe chezvokudya chakaongororwa mumapoka manomwe, kusanganisira:

• Zviri nyore sei kudya kunotevera
• Simba rekubudisa nguva shoma uye yakareba yekurema
• Kukwana kwekudya
• Kudya kwezvokudya
• Mikana yekudzivisa nekugadzirisa chirwere cheshuga
• Mikana yekudzivirira nekugadzirisa zvirwere zvemoyo

Kunze kwezvokudya makumi matatu nemasere zvakadzokororwa, iyo Whole30 yakatarwa yakapedzisira pa 38. Pasi pane mashomanana emakonzerwo emapurisa maonero uye mazwi:

• Chinonyanya kukosha chaiva kubviswa kwezvokudya zvakakosha, kusanganisira dairy, zviyo, uye maruva.
• Purogiramu yacho inonyanya kudzivirira muzvisikwa.
• Chirongwa chacho hachina kuongororwa pasina kuzvinyorwa mumagazini anonyatsoongorora.
• Nyanzvi dzinoramba kuti kudya kunogona kurapa kana kuporesa chirwere cheshuga.
• Vakawanda vezvekurwisa chirwere cheshuga vanokurudzira kudya kunosanganisira zviyo zvakakwana, maruva, uye marisi, izvo izvo Whole30 zvinopedza.
• Zvokudya zvinoda kutanga kubva shure kwekubiridzira kudya kana kuputika-shanduka ndezvokuti "zvinodyiwa zvekudya."
• Urongwa urwu hwakaoma zvikuru kutevera.
• Iko kunoridzirwa kudya kwezvitsvuku zvakatsva uye mafuta akazara zvinogona nyore kudarika.
• Chirongwa hachibatsiri kwenguva yakareba kurasikirwa kwekurema uye ndeyekudya kwenguva pfupi chete.
• Kurema kweutachiona, chirwere chemwoyo, nekudzivirira chirwere cheshuga kunoda kushanda kweupenyu hwose. Urongwa urwu hahupi hupi hupi hupi hupenyu hwose hunoita kuti uite izvozvo.
• Izvo urongwa hunoshaikwa mune zvinovaka muviri, hunofungidzirwa kusina kuchengeteka, uye hunozvidzivirira, uye husingagumi kune uchapupu hwezvesayenzi.

Nyanzvi Ongororo neMhinduro

Vanachiremba vakawanda uye nyanzvi dzezvokudya zvinopesana nezvinotaurwa neThe Whole30 Diet. Kunyange zvazvo pane zvipo zvishomanana purogiramu, zvipimo zvinopfuura zvakanyanya chero zvikomborero. Dzimwe nyanzvi dzinopesana nekubvisa zvachose mapoka ezvokudya zvinokosha kubva pakudya, zvichiratidza kukanganisa kwehutano husina kunaka. Nyanzvi dzinotevera noutano hwekudya dzakapa mhinduro inokosha pane chirongwa che Whole30 Diet.

David Katz MD, MPH, FACPM, FACP, FACLM, mumwe wevatongi veSouth News uye World Report gore negore 'kuongorora kwakanakisisa' kuongorora. Iyewo ndiye Muchirongwa weMedical Advisor, mutungamiriri wekutanga weYale University ye Prevention Research Center, nheyo uye mutungamiriri we True Health Initiative, uye akazivikanwa pasi rose nekuda kwehutano hwake mune zvinovaka muviri, kuyerwa kwehuremu, nekudzivirira zvirwere zvisingaperi. Dr. Katz akapa mutsva unyanzvi hunotevera:

Ichi chikafu chakanga chisina kufanira zvakanaka mu rankings zvakakwana, uye zvechokwadi hazvina kufamba zvakanaka neni. Dambudziko nderokuti Whole30 inokurudzira kudya nyama, iyo inowanzoonekwa seipi pfungwa, asi ichiodza mwoyo mapoka ezvokudya zvakakwana.

Kazhinji, handifungi zvakawanda zvekudya zvakagadzirwa nepamusoro pekuedza-uye-kukundikana nzira yekuchera kudya uye maqembu akanaka, nekuwedzera kwavari. Ndinoda kudya kuduku kana kuchidurura zvimwe zvezvokudya zvinonyanya kukonzera kuora muviri uye kuwana hutano, hwakadai semashizha.

Zvizhinji zveZvose 30 chirongwa chemazuva ose chekutengeserana. Hapana kusimbiswa pano pakuwana ruzivo rwakakwana rwehupenyu hwehupenyu hwakanaka. Nemhaka yeizvi, hazvikwanisike kuziva kana kudya kunokonzerwa neizvi kuchave kunofadza.

Izvo chete zvinokwana 30 zvingangobatsira ndezvokuti nguva shoma inoremekedzwa, kwete nguva refu yekurema kwekuchengetedza, hutano huzhinji, kana hupenyu hurefu. Kana uri kutarisa kuwedzera kudya kwako kwechimwe chezvikonzero izvi, pane zvimwe zvekudya makumi matatu nemaviri paUnited News list kuti uongorore usati wasarudza pa Whole30, kusanganisira DASH Diet, Mediterranean Diet, uye MIND Diet, iyo yakave yakarongeka yepamusoro mitatu chikafu, zvichienderana.

Andrea Giancoli MPH, RD , ndomumwe wevatongi veSouth News uye World Report gore rega re 'kudya kwakanakisisa' kuongororwa. Ndiye nyanzvi mune zvinangwa zvekudya uye zvinodhaka uye fad kudya. Andrea ari chikafu uye mutungamiri wehutano, mutungamiri, uye mutauriri. Iye ariwo nyika inozivikanwa yakasununguka uye inonyorera munyori. Andrea ndeye mutungamiri wenyika yekare wepepanhau reChikamiro Chekudya uye Dietetics uye anoramba achipa ruzivo rwekudya kune terevhizheni, redhiyo, internet uye kudhinda zvinyorwa zvemashoko munyika yose. Andrea anopa pfungwa inotevera yeruzivo:

The Whole30 is quick weight loss loss scheme in the fast weight loss loss. Chokwadi, unogona kuora uremu mumazuva makumi matatu, asi haisi yakagadzikana. Muviri hauna kuitwa kuti uremerwe uremu nokukurumidza sezvo ichi chikafu chichitaura uye chinochichengetedza upenyu hwose. Uyewo, kudya kunogadzirisa zvikuru uye kunoshayiwa chikafu. Apo zvinowedzera zvinokurudzirwa sechikamu chekudya, sezvinoitika kune Whole30, iyo inoratidza kwandiri inoshaikwa mune zvimwe zvokudya uye haisi kunyanya kudya zvine utano.

Zvokudya zvinoreva kuti zvakare kugadzirisa metabolism yedu munguva shomanana ndeye hogwash. Physiologically, izvi hazvibviri. Zvokudya zvisingabviri zvinogadzirisa zvinogona kupedzisa pasi metabolism uye kukurudzira kuwedzera kuwanda. Kudzorera muviri wedu mutsva ndeye 'mutsara' mutsva kuitira chinangwa chekutengesa mabhuku aya ezvokudya. Saka, Zvose 30 zvinopikira kugadzirisa uye kuwedzera yako metabolism ndezvekutengesa kwenhema.

Handidi kukurudzira chirongwa ichi chekudya nokuti chakanyanyisa kugadzirisa uye hachigadziri. Uyewo, kudya kupi zvako kunogadzirisa zvikafu zvinokosha kubva mumunda wose, marumusi, uye mukaka uri kubvisa muviri wezvokudya.

Rachel Berman, RD, CDN , ndiye mutungamiriri wezvakagadzirirwa,, mutungamiri mumunda wezvokudya zvine maitiro mazhinji paNhasi Show, Fox uye Shamwari, uye nezvimwe zvekutengeserana. Iye ndiye munyori wemabhuku maviri: Kukurudzira Metabolism Yako yeDummies neMediterranean Diet yeDummies. Rachel anopa pfungwa inotevera yeruzivo:

Izvo zvose zvinoratidzika kuti zvinokubatsira iwe kuti uwedzere kutonga kwezvokudya zvako. Zvichida izvi ndezvechokwadi, nokuti une zvishoma zvisarudzo. Asi chaizvoizvo, nekuda kwekudzivirira zvakanyanya, zvokudya zvinodzora zvachose hupenyu hwako.

Handinganzwisisi kukumbira kwekudya kunokumanikidzira kupedza zvachose mararamiro enyu uye kunokudzivisa kuita zvinhu zvaungada, sekudya pamwe neshamwari. Uyewo, usatenda chero kudya kupi zvayo kune nguva nguva muzita rayo! Izvo zvakafanana neasingaregi. Unoderedza uremu here? Zvichida. Asi mumaonero angu, iyo inokurudzira ukama husina kunaka nezvokudya kwenguva refu mushure mekudya kwapera. Semuenzaniso, unganzwa uchininikidzwa mukati mekudya zvekudya izvo zvave zvakasvibiswa neurongwa urwu, apo chaizvoizvo zvikafu zvinogona kuva chikamu chekudya kunovaka muviri.

Amy Campbell MS, RD, LDN, CDE, iRe Registered Dietitian Nutritionist (RDN) uye Akazivikanwa neDeabetes Educator (CDE). Iye zvino anoshanda paMatanho Akanaka, mupi wezvinyorwa zvakanyoreswa zvekudya, uye akamboshanda munyika-yakakurumbira Joslin Diabetes Center. Amy anopa vhiki yega rega chirwere cheShuga Self-Management's blog uye anonyora kune Chirwere Cheshuga nekuShuwarheni Foundation. Iyeyewo nyanzvi yemapurisa wegore reUnited News uye World Report gore rega rega 'kudya kwakanakisisa' kuongororwa. Amy akapa pfungwa inotevera yeruzivo:

Kufunga nezvekuedza Izvo Zvokudya Zvese? Iwe unofanira kufunga kaviri. Urongwa urwu hwokudya hwakaoma-uye hunogadzirisa-zvinodyiwa zvaunotevera kwemazuva makumi matatu kuti ugadzirise zvakare metabolism yako. Inonzwika inonakidza, asi gadzirirai mwedzi wemazuva wemabiko emabiko ekudya. Iwe uchada kubvisa hosha yekuchenesa yezvokudya uye mapoka ezvokudya, kusanganisira shuga, doro, mairi yezvokudya, zviyo, maruva (nyemba), zvokudya zve soy, uye zvokudya zvinowedzera.

Saka, chii chaunogona kudya? Zvizhinji zvenyama, huku, mafi, uye mazai; michero mitsva nemiriwo, nuts uye mbeu. Mafuta akanaka, uyewo, kunyange mafuta akazara akadai sehadha mafuta uye mafuta. Inogona kunge isinganzwisisi zvakaipa zvose, asi shongedza iwe pachako nokuti chimwe chiduku chiduku-chiti, chikamu chemashizha kana mukombe we yogurt, uye iwe uri kurirova. Iwe unotanga kutanga kutenderera kwemazuva makumi matatu zvakare. Kana iwe uri mumwe wevane nhamo kuti uite izvi, iwe uchadzokazve zvishoma nezvishoma boka rimwe rekudya panguva imwe, uchinyatsocherechedza zviratidzo zvakadai sokubvongodza, kugadzikana kweganda, kana zvimwe zviratidzo zvoutachiona kana kusawirirana.

Mashoko akanaka pamusoro pekudya iyi ndeyekuti mazuva makumi matatu chete-mwedzi umwe kunze kwegore. Uye hapana chaicho chakakanganisika nekuchera sweets, zvokudya zvakagadzirwa, kana doro. Mashoko akaipa here? Chimwe chikonzero, haisi kuora kwekurema, kunyange iwe ungangorasikirwa nemutoro. Zvinonyanya kukosha: Hapana chikonzero chesayenzi cherongwa urwu hwokudya, uye zvarinotaura kuti kubvisa zvikafu zvezvokudya zvose zvinogona kuvandudza metabolism, zvirwere zvako zvemagunha uye utano hwako hwehutano hazvina kufanira.

Uyezve, kurasa zviyo zvakakwana, marumusi, zvokudya zvekudya, uye zvokudya zve soy zvinoreva kuti iwe unorega zvakawanda zvehutano izvo zvinoenda pamwe chete nezvokudya izvi. Pakupedzisira, Zvokudya Zvese 30 hazvisi kupa mazano akawanda pamusoro pezvaunofanira kuita kana iwe uchinzwa wakanyatsogadzikana mushure mekudzokazve kwekudya. Kana iwe uchifungidzira kudya kwemazuva ose kana kusagadzikana, shanda pamwe nachiremba wako uye munhu ane chirongwa chekudya chakanyoreswa kuti uone nzira yakanakisisa uye yakachengeteka iwe.

Research in The Whole30

Kutsvakurudza kwakazvimirira kana kuongororwa kwakaitwa pamusoro pekudya kwose hakusipo, zvichisiya chete uchapupu hwekutsigira zvido zvayo. Tsvakurudzo yakapiwa 1600 Nhengo dzose makumi matatu nemakumi matatu dzakaratidza kuora kwemazana pakati pe 96 muzana yevaya vakapinda. Zvisinei, kuora kurasika kunowanzoitika kune zvose zvinopedza kudya zvakadai saiyu.

Dambudziko nemishonga yakawanda, kunyanya iyo inorambidza mapoka ezvokudya, haikwanisi kuchengetedza uremu hwakarasika. Zvidzidzo zvenguva refu zvinopindura dambudziko iri uye rinowanzopikisana mukutsvaga kwezvokudya zvisingabvumirwi uye kurasikirwa kwekurema zvachose.

Chidzidzo mu Journal of Research and Medical Sciences chakaongorora maitiro ane chokuita nekudya. Vakaratidza kuti hazvigoni kunyatsojeka kana kudya kunorumbidza hutsika dzemakinehydrates, kudya kwakakosha, kana kudya zvinodhaka mafuta kunobatsira pakudzivirira kuwedzera kuwanda.

Chidzidzo mu Journal of Steroids chakaratidza dieters avo vaidya yakakwirira yemakinehydrate, mapeinheni-richina kudya mangwanani , masikati, uye kudya kwemazuva ose zvakarashika zvakanyanya kukura kudarika vatori veparidhydrate-vadzivisi. Vanhu vachitevera kudya kwegricbohydrate zvinogadzirisa zvekudya vakawanazve uremu apo boka rakakwirira rebote rakakwanisa kuichengetedza.

Chidzidzo mu Journal of Cell Metabolism chakaongorora migumisiro yezvokudya zvemafuta neakaginhydrate ekurasikirwa kwemafuta. Vadzidzi vadzidza vachidya zvokudya zvakaderera-carb vakaremerwa nepo vanhu vanodya kudya kwemafuta mashoma kunowedzera mafuta akawanda.

Nokudaro nepo Whole30 Diet inotaura kuti isayenzi inonzwika, hapana humwe uchapupu hunotsigira kushandiswa kwayo.

Yakakurudzirwa Zvokudya

Kunzwisisa musiyano pakati pezvokudya zvinovaka muviri uye fad kudya ndeyekutanga kutsika kusvika pakurasikirwa nekuwana utano. Izvo Zvokudya Zvine Zvimwe Zvine Zvimwe Zvokudya, asi zvakazara zvinowira pasi pefad yekudya mumambura sezvo kubviswa kwemapoka ezvokudya akachengetedzeka kusingagoneki, kunogona kubvisa muviri wako wezvinhu zvinokosha, uye kunogadzira ukama husina kunaka nezvokudya.

Kudya kwakarurama inzira yehupenyu, kwete kudya. Apo patinopedza zvokudya zvakasiyana-siyana zvakakosha , kunyanya kudyara, zvinotibatsira kuchengetedza hutano hwakanaka uye kuwanda kwakakwana. Sarudza izvo zvinotevera zvokudya zvine utachiona sechikamu chekudya kwakanaka:

• Miti uye masikati, mashizha ane mashizha (kare, sipinashi, broccoli, Swiss chard, nyemba dzebhinzi)
• Zvibereko (maapuro, maabri, marononi)
• Zviyo (quinoa, ruzi rutsvuku, oats)
• Mafuta anorema (chifu chechi, hove, chifuva)
• Nenyuchi uye gorosi (dzose maharage, lentils, peas)
• Nuts uye mbeu (walnuts, maarmond, mbeu yezuva)
• Dairy (yakaderedza mukaka wamafuta, jisi, yogurt)
• Mafuta (mafuta omuorivhi, mafuta omucheka)

Uye kana uri kutsvaga hurongwa hwakarongeka, wegore reUnited News Rapport yakanakisisa yekutsvakurudza kwekudya inopa zvitatu zvepamusoro kudya miitiro kuti uedze:

1. Dash Diet : inofungidzirwa zvakanakisisa pakuwana nzira dzakanaka yekudya uye zviri nyore kutevera. Zvokudya zvinoratidzwawo kubatsira kubata chirwere cheshuga nekusimudzira utano hwemoyo.
2. Zvokudya zveMediterranean : inofunga nezvezvokudya zvakanakisisa zvezvirimwa uye zviri nyore kutevera. Zvokudya zvakarongedza nhamba 2 yekudya zvine utano, kutarisira chirwere cheshuga, uye zvakanakisisa kudya kwese.
3. MINDI Zvokudya: zvinoonekwa sezviri nyore kutevera uye zvakanakisisa pakuwana tsika dzakadya. Kudya kunobatsirawo kugadzirisa chirwere cheshuga uye kunokurudzira utano hwemoyo.

> Sources:

> Daniela Jakubowicz et al., Kudya nguva uye kuumbwa kunokonzera ghrelin levels, chido chekudya uye kushaya kurasikirwa kwekuchengetedza muvanhu vakuru uye vanorema kupfuura vamwe, Journal of Steroids , 2012.

> Fatemeh Azizi Soeliman et al., Weight loss loss maintenance: A review on dietary related strategies, Journal of Research in Medical Sciences , 2014.

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