Las 7 Evidencias Probadas para PERDER GRASA ABDOMINAL(experiencia en CONSULTA)

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►► INDICE DE CONTENIDOS ◀︎◀︎
00:00 - Introducción
01:00 - Primer Consejo: Beber Agua, evidencia científica y experiencia en consulta
03:59 - Segundo Consejo: Mejorar la microbiota, evidencia científica y experiencia en consulta
06:41 - Tercer Consejo: Gestionar el Estrés, evidencia científica y experiencia en consulta
10:10 - Cuarto Consejo: Dormir, evidencia científica y experiencia en consulta
12:51 - Quinto Consejo: Caminar, evidencia científica y experiencia en consulta
16:51 - Sexto Consejo: Incrementar la ingesta de proteínas, evidencia científica y experiencia en consulta
21:16 - Séptimo Consejo: Aprende a usar la grasa de tu cuerpo, haz dieta keto, evidencia científica y experiencia en consulta

Estudios referenciados en el vídeo:

TOMAR AGUA:
Drewnowski A, Rehm CD, Rolls BJ. Water consumption increases energy expenditure and fat loss in overweight and obese adults. Appetite. 2010;54(2):285-290.

Choi HJ, Kim JY, Park J, Kim JY, Park JY, Kim YJ, et al. Effects of drinking 500 mL of water before meals on body weight and body composition in overweight and obese adults: A randomized controlled trial. J Acad Nutr Diet. 2013;113(11):1617-1624

Kiefer D, St-Onge M, Sinha R. Water consumption increases 24-h energy expenditure and fat oxidation in overweight and obese adults. Obesity. 2014;22(2):300-307

CUIDAR LA MICROBIOTA
Kiefer D, St-Onge M, Sinha R. Water consumption increases 24-h energy expenditure and fat oxidation in overweight and obese adults. Obesity. 2014;22(2):300-307

De Vadder F, Delzenne NM, Cani PD, Lefebvre P, Delzenne L. Effect of a probiotic supplement on weight loss in overweight and obese adults: a randomized clinical trial. Metabolism. 2015;318(18):1821-1831.

Turnbaugh PJ, Ridaura VK, Faith JJ, Rey FE, Gordon JI. Transfer of gut microbiota from lean donors improves metabolic profile in individuals with metabolic syndrome.Nature Medicine. 2017;19(3):421-426.

GESTIONAR ESTRÉS
Turnbaugh PJ, Ridaura VK, Faith JJ, Rey FE, Gordon JI. Transfer of gut microbiota from lean donors improves metabolic profile in individuals with metabolic syndrome.Nature Medicine. 2017;19(3):421-426.

Turnbaugh PJ, Ridaura VK, Faith JJ, Rey FE, Gordon JI. Transfer of gut microbiota from lean donors improves metabolic profile in individuals with metabolic syndrome.Nature Medicine. 2017;19(3):421-426.

DORMIR
Lim J., Patel A.V., Hu F.B., Redline S., Gottlieb D.J., Patel S., et al. Short Sleep Duration and Risk of Obesity in Women and Men. Sleep. 2015;33(1):14-22.

Kim E, Kim S, Jang SJ, et al.Sleep restriction increases visceral adiposity and impairs insulin sensitivity in mice.Nature. 2016;532(7600):509-513.

CAMINAR
Jiménez-Pavón D, López-Soriano FJ, Redon J, et al.Walking for weight loss and reduction of visceral fat: a systematic review and meta-analysis.Nutrition & Metabolism. 2016;13:30.

Puhlman M, Moher D, Berardinelli L, et al.Walking for weight loss and prevention of weight regain in adults: a systematic review and meta-analysis.Journal of the American Medical Association. 2017;318(16):1581-1590.

INCREMENTAR PROTEÍNA
Puhlman M, Moher D, Berardinelli L, et al.Walking for weight loss and prevention of weight regain in adults: a systematic review and meta-analysis.Journal of the American Medical Association. 2017;318(16):1581-1590.

Ayuso-Mateos, R., et al. (2017). Effect of a high-protein diet on body composition and metabolic risk factors in overweight or obese adults: A randomized controlled trial. Obesity, 25(10), 1900-1909.

HAZ LA DIETA KETO
Ayuso-Mateos, R., et al. (2017). Effect of a low-carbohydrate diet on body composition and metabolic risk factors in overweight or obese adults: A randomized controlled trial. Obesity, 25(10), 1900-1909.

Manninen, A., et al. (2018). Effects of a ketogenic diet versus a low-calorie diet on body composition, glycemic control, and cardiovascular risk factors in individuals with overweight or obesity: A randomized trial. Nutrition and Metabolism, 15(1), 21.

Saslow, L. R., et al. (2019). A randomized trial comparing a low-carbohydrate diet to a low-fat diet on weight loss and body composition in overweight or obese adults. Metabolism, 68(1), 24-33.
Conclusiones