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"A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition, and this allows flexibility with program design. To date, no controlled, inpatient isocaloric diet comparison where protein is matched between groups has reported a clinically meaningful fat loss or thermic advantage to the lower-carbohydrate or ketogenic diet [60]. The collective evidence in this vein invalidates the carbohydrate-insulin hypothesis of obesity. However, ketogenic diets have shown appetite-suppressing potential exemplified by spontaneous caloric intake reductions in subjects on ketogenic diets without purposeful caloric restriction. Athletic performance is a separate goal with varying demands on carbohydrate availability depending on the nature of the sport. Carbohydrate restriction can have an ergolytic potential, particularly for endurance sports. Effects of carbohydrate restriction on strength and power warrant further research."
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
Besides that quote, this link is amazing. So much information.
"Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may improve body composition. The ISSN’s original 2007 position stand on protein intake (1.4–2.0 g/kg) [141] has gained further support from subsequent investigations arriving at similar requirements in athletic populations [88, 140, 142, 143, 144, 145]. Higher protein intakes (2.3–3.1 g/kg FFM) may be required to maximize muscle retention in lean, resistance-trained subjects in hypocaloric conditions [88]. Emerging research on very high protein intakes (>3 g/kg) has demonstrated that the known thermic, satiating, and LM-preserving effects of dietary protein might be amplified in resistance-training subjects. It is possible that protein-targeted caloric surpluses in outpatient settings have resulted in eucaloric balance via satiety-mediated decreases in total calories, increased heat dissipation, and/or LM gain with concurrent FM loss [89, 90, 92]."
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1867 kcal
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Yağ: 43,31g | Prot: 178,69g | Karb: 206,75g.
Kahvaltı: Chicken or Turkey with Stuffing (Mixture), Apples, Pure Protein Chocolate Deluxe High Protein Bar (Small), Pure Protein Chocolate Peanut Caramel High Protein Bar. Öğle Yemeği: 2% Fat Milk, Kellogg's Special K Protein Plus Cereal, Cantaloupe Melons, Rotisserie Chicken (Skin Not Eaten). Akşam Yemeği: Yasso Frozen Greek Yogurt - Cinnamon Bun. devamı için...
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3749 kcal
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Egzersiz:
Koşu - 10/kph - 35 dakika, Yürüme (Orta Hızda) - 5/kph - 1 saat ve 30 dakika, Dinlenme - 2 saat ve 55 dakika, Uyku - 7 saat, Oturma - 5 saat, Ayakta Durmak - 7 saat. devamı için...
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