Шаг третий: стимулируйте выработку укротителя аппетита — лептина

1. Montague CT, Farooqi IS, Whitehead JP, et al. Congenital leptin deficiency is associated with severe early-onset obesity in humans. Nature 1997;387:903-8.

2. Farooqi IS, Jebb SA, Langmack G, et al. Effects of recombinant leptin therapy in a child with congenital leptin deficiency. N Engl J Med 1999;341:879-84.

3. Cella F, Adami GF, Giordano G, Cordera R. Effects of dietary restriction on serum leptin concentration in obese women. Int J Obes 1999;23:494-7.

4. Fox C, Esparza J, Nicolson M, Bennett PH, Schulz LO, Valencia ME, Ravussin E. Plasma leptin concentrations in Pima Indians living in drastically different environments. Diabetes Care 1999 Mar;22(3):413-7.

5. Heshka JT, Jones PJ. A role for dietary fat in leptin receptor, OB-Rb, function. Life Sci 2001;69:987-1003.

6. Reseland JE, Haugen F, Hollung K, et al. Reduction of leptin gene expression by dietary polyunsaturated fatty acids. J Lipid Res 2001;42:743-50.

7. Weyer C, Walford RL, Harper IT, Milner M, MacCallum T, Tataranni PA, Ravussin E. Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. Am J Clin Nutr 2000;72:946-53.

8. Chu NF, Stampfer MJ, Spiegelman D, Rifai N, Hotamisligil GS, Rimm EB. Dietary and lifestyle factors in relation to plasma leptin concentrations among normal-weight and overweight men. IntJObesRelatMetabDisord 2001 Jan;25(1):106-14.

Шаг четвертый: разорвите порочный круг циклического обжорства

1. Berteus Forslund H, Lindroos AK, Sjostrom L, Lissner L. Meal patterns and obesity in Swedish women — a simple instrument describing usual meal types, frequency, and temporal distribution. Eur J Clin Nutr 2002;56:740-7.

2. Barnard ND, Scialli AR, Hurlock D, Bertron P. Diet and sex-hormone binding globulin, dysmenorrhea, and premenstrual symptoms. Obstet Gynecol 2000;95: 245-50.

3. Vanovski JA, Vanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med 2000;342:861-7.

Шаг пятый: регулярно занимайтесь физическими упражнениями и отдыхайте

1. Poehlman ET, Tremblay A, Nadeau A, Dussault J, Thériault G, Bouchard C. Heredity and changes in hormones and metabolic rates with short-term training. Am J Physiol 1986;250:E711-17.

2. Jakicic JM, Winters C, Lang W, Wing RR. Effects of intermittent exercise and use of home exercise equipment on adherence, weight loss, and fitness in over-weight women. JAMA 1999;282:1554-60.

3. World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, and The Prevention Of Cancer: A Global Perspective (Washington, D.C.: World Cancer Research Fund/American Institute for Cancer Research, 1997),398–403.

Шаг седьмой: найдите для себя дополнительные стимулы

1. Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Brit Med J 1994;308: 1667-70.

2. Ornish D, Brown SE, Scherwitz LW, et al. Can lifestyle changes reverse coronary heart disease? Lancet 1990;336:129–133.

3. Kauppila LI. Can low-back pain be due to lumbar artery disease? Lancet 1995; 346:888-9.

4. Michal V. Arterial disease as a cause of impotence. Clin Endocrinol Metab 1982; 11:725-48.

5. Wabrek AJ, Burchell RC. Male sexual dysfunction associated with coronary heart disease. Arch Sex Behav 1980;9:69–75.

6. Nicholson AS, Sklar M, Barnard ND, Gore S, Sullivan R, Browning S. Toward improved management of NIDDM: a randomized, controlled, pilot intervention using a low-fat, vegetarian diet. Prev Med 1999;29:87–91.

7. Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. A vegan regimen with reduced medication in the treatment of hypertension. Br J Nutr 1984;52: 11–20.

8. Burkitt DP. Hemorrhoids, varicose veins, and deep vein thrombosis: epidemiologic features and suggested causative factors. Canad J Surg 1975;18:483-8.

9. Reddy ST, Wang CY, Sakhaee K, Brinkley L, Pak CY. Effect of low-carbohydrate high-protein diets on acid-base balance, stone-forming propensity, and calcium metabolism. Am J Kidney Dis 2002;40:265-74.

10. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat, vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol 2000;85:969-72.

11. Fraser GE, Shavlik DJ. Ten years of life: is it a matter of choice? Arch Intern Med 2001;161:1645-52.

12. Barnard ND, Nicholson A, Howard JL. The medical costs attributable to meat consumption. Prev Med 1995;24:646-55.

Пища, которая на любовь ответит взаимностью

1. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol 2000;85:969-72.

2. American Dietetic Association. Position of the American Dietetic Association: vegetarian diets. J Am Dietetic Asso 1997;97:1317-21.

3. Abelow, BJ, Holford, TR, Insogna KL. Cross-cultural association between dietary animal protein and hip fracture: a hypothesis. Calcif Tissue Int 1992;50:14–18.

Аббревиатуры

Am J Clin Nutr

American Journal of Clinical Nutrition

Am J Cardiol

American Journal of Cardiology

Am J Epidemiol

American Journal of Epidemiology

Am J Kidney Dis

American Journal of Kidney Diseases

Am J Med

American Journal of Medicine

Am J Physiol

American Journal of Physiology

Am J Psychiatry

American Journal of Psychiatry

Am J Publ Health

American Journal of Public Health

Annu Rev Nutr

Annual Review of Nutrition

Arch Intern Med

Archives of Internal Medicine

Arch Neurol

Archives of Neurology

Arch Sex Behav

Archives of Sexual Behavior

Biol Psychiatry

Biolosical Psychiatry

Br J Clin Psychol

British Journal of Clinical psychology

Br J Nutr

British Journal of Nutrition

Brit Med J

British Medical Journal

Calcif Tissue Int

Calcified Tissue International

Canad J Surg

Canadian Journal of Surgery

Cancer Res

Cancer Research

Clin Endocrinol Metab

Clinical Endocrinology and Metabolism

Devl Psychol

Developmental psychology

Eur J Cancer

European Journal of Cancer Prevention

Eur J Clin Nutr

European Journal of Clinical Nutrition

Eur Psychiatry

European Psychiatry

FEBS Lett

FEBS Letters

Intl J Eating Disord

International Journal of Eating Disorders

Intl J Food Sci Nutr

International Journal of Food Sciences and Nutrition

Intl J Obes

International Journal of Obesity

Intl J Obes Relat Metab Disord

International Journal of Obesity and Related Metabolic Disorders

J Am Dietetic Asso

Journal of the American Dietetic Association

J Clin Endocrinol

Journal of Clinical Endocrinology

J Clin Endocrinol Metab

Journal of Clinical Endocrinology and Metabolism

J Clin Psychiatry

Journal of Clinical Psychiatry

J Dairy Res

Journal of Dairy Research

J Lipid Res

Journal of Lipid Research

J Natl Cancer Inst

Journal of the National Cancer Institute

J Nurs Res

Journal of Nursing Research

J of Food

Journal of Food Science

J Pediatr Psychol

Journal of Pediatric Psychology

J Royal Soc Med

Journal of the Royal Society of Medicine

J Sci Fd Agric

Journal of the Science of Food and Agriculture

Life Sci

Life Sciences

Med Hypotheses

Medical Hypotheses

Metab

Metabolism

Monogr Soc Res Child Dev

Monographs of the Society for Research in Child Development

N EnglJ Med

New EnglandJournal of Medicine

Nutr Neurosci

Nutritional Neurosciences

Nutr Rep Intl

Nutrition Reports International

Nutr Rev

Nutrition Reviews

Obstet Gynecol

Obstetrics and Gynecology

Physiol Behav

Physiology and Behavior

Prev Med

Preventive Medicine

Schizophr Bull

Schizophrenia Bulletin

West J Nurs Res

Western Journal of Nursing Research

Рекомендуемая литература

Информация о питании

Barnard, Neal. Food for Life. New York: Harmony Books, 1993.

--. Eat Right, Live Longer. New York: Harmony Books, 1995.

--. Foods That Fight Pain. New York: Harmony Books, 1998.

--. Turn off the Fat Genes. New York: Harmony Books, 2001.

Davis, Brenda, and Vesanto Melina. Becoming Vegan. Summertown, Tenn.: Book Publishing Co., 2000.

McDougall, John. The McDougall Program. New York: Plume Books, 1991.

Moran, Victoria. The Love-Powered Diet. San Rafael, Calif.: New World Library, 1992.

Ornish, Dean. Dr. Dean Ornish's Program for Reversing Heart Disease. New York:

Random House, 1990.

--. Eat More Weigh Less. New York: HarperCollins, 1993.

Physicians Committee for Responsible Medicine. Healthy Eating for Life Series. New York: John Wiley & Sons, 2000–2002. Includes the following titles: Healthy Eating for Life for Children, Healthy Eating for Life for Women, Healthy Eating for Life to Prevent and Treat Diabetes, and Healthy Eating for Life to Prevent and Treat Cancer.

Stepaniak, Joanne. The Vegan Sourcebook. New York: McGraw-Hill, 2000.

Weil, Andrew. Natural Health, Natural Medicine. New York: Houghton Mifflin, 1993.

Поваренные книги

Barnard, Neal. The Best in the World. Washington, D.C.: Physicians Committee for Responsible Medicine, 1998.

Barnard, Tanya, and Sarah Kramer. How it all Vegan. Vancouver: Arsenal Pulp Press Ltd., 1999.

Bennett, Jannequin. Very Vegetarian. Nashville: Rutledge Hill Press, 2001. Bronfman, David, and Rachelle Bronfrnan. CalciYum! Toronto: Bromedia, 1998. Costigan, Fran. Great Good Desserts Naturally. Summertown, Tenn.: Book Publishing Co., 2000.

Davis, Brenda, Bryanna Clark Grogan, and Joanne Stepaniak: Dairy-Free and Delicious. Summertown, Tenn.: Book Publishing Co., 2001.

Keller, Jennifer. The Best in the World II. Washington, D.C.: Physicians Committee for Responsible Medicine, 2002.

Klein, Donna. The Mediterranean Vegan Kitchen: Meat-Free, Egg-Free, Dairy-Free Dishes from the Healthiest Place Under the Sun. New York: HP Books, 2001.

Kornfeld, Myra. The Voluptuous Vegan. New York: Clarkson N. Potter, 2000.

Krauss, Pam. Moosewood Restaurant Low-Fat Favorites. New York: Clarkson N. Potter, 1996.

McDougall, Mary, and John McDougall. The McDougall Quick & Easy Cookbook. New York: Plume Books, 1999.

Oser, Marie. The Soy of Cooking. New York: John Wiley & Sons, 1996.

--. The Enlightened Kitchen. New York: John Wiley & Sons, 2002.

Raymond, Jennifer. The Peaceful Palate. Summertown, Tenn.: Book Publishing Co., 1996.

--. Fat-Free & Easy. Calistoga, Calif.: Heart & Soul Publications, 1997.

Sass, Lorna. Lorna Sass' Complete Vegetarian Kitchen. New York: HarperCollins, 1995.

Stepaniak, Joanne. The Uncheese Cookbook. Summertown, Tenn.: Book Publishing Co., 1994.

--. Table for Two. Summertown, Tenn.: Book Publishing Co., 1996.

--. Delicious Food for a Healthy Heart. Summertown, Tenn.: Book Publishing Co., 1999.

--. Vegan Deli. Summertown, Tenn.: Book Publishing Co., 2001.

Stepaniak, Joanne, and Suzanne Havala. Vegan Vittles. Summertown, Tenn.: Book Publishing Co., 1996.

[1]На случай, если Вы задаетесь вопросом, почему блокираторы опиатов такие, как налоксон, не используются в программах похудания, поясню. При длительном применении подобные препараты разрушают печень.

[2](http://www2.coca-cola.com/contactus/myths_rumors/ingredients_addictive.html (посещение 13 августа 2002 г.)

[3]К другим провоцирующим мигрени продуктам относятся яйца, цитрусовые фрукты, пшеница, орехи, томаты, лук, кукуруза, яблоки и бананы. Подробнее о влиянии пищи на возникновение мигреней читайте в моей книге Food That Fight Pain (Harmony Books», 1998).

[4]По сути, коровье молоко сильно отличается от человечьего. Коровье молоко изобилует казеином, придающим створоженным сгусткам белый цвет, и бедно сывороткой, протеином, который после свертывания молока остается в водянистой части. Грудное молоко человека обладает противоположным составом: содержит мало казеина и много сыворотки.5

[5]В ходе одного из последних исследований в коровьем молоке распознали следующие гормоны и сходные химические вещества: пролактин, соматостатин, мелатонин, окситоцин, гормон роста, лютеинизирующий гормонвысвобождающий гормон, тиреотропин-высвобождающий гормон, тиреотропный гормон, вазоактивный пептид кишечника, кальцитонин, паратиреоидный гормон, кортикостероиды, эстрогены, прогестерон, инсулин, фактор роста эпидермиса, инсулиноподобный фактор роста, эритропоэтин, бомбезин, нейротензин, мотилин, холецистокинин.15

[6](Список продуктов, способных спровоцировать артрит также включает кукурузу, мясо, пшеницу, яйца, цитрусовые фрукты, картофель, томаты, орехи и кофе. Более подробную информацию см. Barnard N. Foods That Fight Pain. New York: Harmony Books, 1998.

[7]Barnard N. Foods That Fight Pain . New York: Harmony Books, 1998.

[8]Термин «эстроген» относится к группе сродных веществ, включающих эстрадиол, эстрон и другие. Для простоты я всех их буду называть эстрогеном .