一日三餐比少吃多餐更有助于减肥

一日三餐比少吃多餐更有助于减肥
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不少人相信“少吃多餐”有助减轻体重。不过，美国一项最新研究结果显示，若想控制胃口，还是保持“一日三餐”的习惯为好。

7 H6 o$ O/ N9 e/ [0 M. M这一研究结果发表于最新一期《肥胖》（Obesity）杂志。

寻结论

1 t/ m+ E6 R. P/ r6 d% }2 Z研究人员先前针对进食频率与胃口关系的多项研究结果不尽相同，有时甚至彼此矛盾。为进一步确定两者关系，珀杜大学研究人员展开实验。

7 `! g! ]( m; n+ P" c  l( L$ |他们随机找来27名男子，均是超重或肥胖人士。研究人员让这些人分别吃高蛋白质减肥餐和普通减肥餐，为期12周。
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到第七周时，研究人员让他们改变进食频率。
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受试者先是每日进食三次，每次进食间隔5小时。持续3天后，改成每日进食6次，中间间隔2小时。再持续3天后，重新恢复前一种进食频率。如此循环，直到实验结束。

有区别
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研究人员介绍，高蛋白质减肥餐和普通减肥餐所含热量相同，比正常男性日常维持体重所需热量少750卡路里。不同的是，吃高蛋白质减肥餐者，每日摄取热量的25%来自蛋白质；吃普通减肥餐的人士，每日摄取的热量只有14%由蛋白质提供。

研究结果显示，吃高蛋白质减肥餐的男士白天饱腹感更强，晚上进食欲望更低。与吃普通减肥餐的人相比，对食物的渴望没有那么强烈。
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- e0 d. O% n& @4 w6 d$ {. B) k另外，对吃普通减肥餐的男士来说，进食频率的变化没有对他们的胃口产生明显影响。不过，那些吃高蛋白质减肥餐的人说，每天吃3顿时，他们晚上更不容易感觉饿。

/ c5 G2 S; y( g, `8 }- w- r应注意

“媒体上有不少关于饮食频率的错误报道，”研究人员希瑟·莱迪接受路透社采访时说，不少人认为少吃多餐有益保持身材，但实际上“这种方法对控制胃口没有多大作用”。
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. @/ s" |; I8 g; K8 ?实验表明，吃高蛋白质低热量减肥餐的人感觉“一日三餐”比“少吃多餐”能带来更大满足感，让他们更不容易饿。
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莱迪说，先前研究已经证明，高蛋白质低热量减肥餐对控制胃口更有效。不过，这种高蛋白质饮食并不意味着大量吃肉。

/ q8 E- t- h6 Y7 T6 e! e% O“这不是鼓励人们大量吃肉的‘阿特金斯减肥法’，”她说，“我们非常明确地要求受试者弄清这一点。你需要每日摄取足够纤维素，多吃蔬菜和水果。”

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http://www.nature.com/oby/journal/vaop/ncurrent/abs/oby2010203a.html

Obesity (2010) doi:10.1038/oby.2010.203
1 T  p6 X$ a. OThe Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men
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Heather J. Leidy1,2, Minghua Tang2, Cheryl L.H. Armstrong2, Carmen B. Martin2 and Wayne W. Campbell2
/ k) G! H5 Z, E, Y$ X1Department of Nutrition and Exercise Physiology, The University of Missouri, Columbia, Missouri, USA
% N' K( K' D8 X1 ~2Department of Foods & Nutrition, Ingestive Behavior Research Center; Purdue University, West Lafayette, Indiana, USA
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. W; I4 [6 D) e9 B3 gCorrespondence: Heather J. Leidy (hleidy@kumc.edu)
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Received 22 April 2010; Accepted 22 July 2010; Published online 16 September 2010.
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Abstract
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  o# V' n4 I7 B7 r' n$ {+ E  ~The purpose of this study was to determine the effects of dietary protein and eating frequency on perceived appetite and satiety during weight loss. A total of 27 overweight/obese men (age 47 ± 3 years; BMI 31.5 ± 0.7 kg/m2) were randomized to groups that consumed an energy-restriction diet (i.e., 750 kcal/day below daily energy need) as either higher protein (HP, 25% of energy as protein, n = 14) or normal protein (NP, 14% of energy as protein, n = 13) for 12 weeks. Beginning on week 7, the participants consumed their respective diets as either 3 eating occasions/day (3-EO; every 5 h) or 6 eating occasions/day (6-EO; every 2 h), in randomized order, for 3 consecutive days. Indexes of appetite and satiety were assessed every waking hour on the third day of each pattern. Daily hunger, desire to eat, and preoccupation with thoughts of food were not different between groups. The HP group experienced greater fullness throughout the day vs. NP (511 ± 56 vs. 243 ± 54 mm · 15 h; P < 0.005). When compared to NP, the HP group experienced lower late-night desire to eat (13 ± 4 vs. 27 ± 4 mm, P < 0.01) and preoccupation with thoughts of food (8 ± 4 vs. 21 ± 4 mm; P < 0.01). Within groups, the 3 vs. 6-EO patterns did not influence daily hunger, fullness, desire to eat, or preoccupation with thoughts of food. The 3-EO pattern led to greater evening and late-night fullness vs. 6-EO but only within the HP group (P < 0.005). Collectively, these data support the consumption of HP intake, but not greater eating frequency, for improved appetite control and satiety in overweight/obese men during energy restriction-induced weight loss.
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