27.VanDellen MR, Hoyle RH. Regulatory Accessibility and Social Influences on State Self-Control. Personal Soc Psychol Bull. 2010;36(2):251-263. doi:10.1177/0146167209356302.
28.Fishbach A, Yaacov T. Implicit and Explicit Counteractive Self-Control. In: Handbook of Motivation Science. New York, NY: Guilford; 2008:281-294.
29.Mukhopadhyay A, Johar GV. Indulgence as self-reward for prior shopping restraint: A justification-based mechanism. J Consum Psychol. 2009;19(3):334-345. doi:10.1016/j.jcps.2009.02.016; Sachdeva S, Iliev R, Medin DL. Sinning Saints and Saintly Sinners. Psychol Sci. 2009;20(4):523-528. doi:10.1111/j.1467-9280.2009.02326.x; Khan U, Dhar R. Licensing Effect in Consumer Choice. J Mark Res. 2006;43(2):259-266. doi:10.1509/jmkr.43.2.259.
30.Wilcox K, Vallen B, Block L, Fitzsimons GJ. Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision. J Consum Res. 2009;36(3):380-393. doi:10.1086/599219.
31.Ibid.
32.Khan U, Dhar R. Where there is a way, is there a will? The effect of future choices on self-control. J Exp Psychol Gen. 2007;136(2):277-288. doi:10.1037/0096-3445.136.2.277.
33.Khan U, Dhar R. Licensing Effect in Consumer Choice. J Mark Res. 2006;43(2):259-266. doi:10.1509/jmkr.43.2.259.
34.Ibid.
35.Ersner-Hershfield H, Wimmer GE, Knutson B. Saving for the future self: Neural measures of future self-continuity predict temporal discounting. Soc Cogn Affect Neurosci. 2009;4(1):85-92. doi:10.1093/scan/nsn042.
36.Peters J, Büchel C. Episodic Future Thinking Reduces Reward Delay Discounting through an Enhancement of Prefrontal-Mediotemporal Interactions. Neuron. 2010;66(1):138-148. doi:10.1016/j.neuron.2010.03.026; Murru EC, Martin Ginis KA. Imagining the possibilities: the effects of a possible selves intervention on self-regulatory efficacy and exercise behavior. J Sport Exerc Psychol. 2010;32(4):537-554; Schippers MC, Scheepers AWA, Peterson JB. A scalable goal-setting intervention closes both the gender and ethnic minority achievement gap. Palgrave Commun. 2015;1(1):15014. doi:10.1057/palcomms.2015.14.
37.Polivy J, Herman CP. Dieting and binging. A causal analysis. Am Psychol. 1985;40(2):193-201.
38.Wohl MJA, Pychyl TA, Bennett SH. I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Pers Individ Dif. 2010;48(7):803-808. doi:10.1016/j.paid.2010.01.029; Leary MR, Tate EB, Adams CE, Batts Allen A, Hancock J. Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly. J Pers Soc Psychol. 2007;92(5):887-904. doi:10.1037/0022-3514.92.5.887; Allen AB, Leary MR. Self-Compassion, Stress, and Coping. Soc Personal Psychol Compass. 2010;4(2):107-118. doi:10.1111/j.1751-9004.2009.00246.x.
39.Fishbach A, Dhar R. Goals as Excuses or Guides: The Liberating Effect of Perceived Goal Progress on Choice. J Consum Res. 2005;32(3):370-377. doi:10.1086/497548.
40.Fishbach A, Dhar R, Zhang Y. Subgoals as substitutes or complements: The role of goal accessibility. J Pers Soc Psychol. 2006;91(2):232-242. doi:10.1037/0022-3514.91.2.232.
Chapter 15
Finding Your Biggest Fitness Whys
1.Cascio CN, O’Donnell MB, Tinney FJ, et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Soc Cogn Affect Neurosci. 2016;11(4):621-629. doi:10.1093/scan/nsv136; Harris PS, Harris PR, Miles E. Self-affirmation improves performance on tasks related to executive functioning. J Exp Soc Psychol. 2017;70:281-285. doi:10.1016/J.JESP.2016.11.011.
Chapter 16
Welcome to the Wonderful
World of Flexible Dieting
1.Slavin JL. Dietary fiber: classification, chemical analyses, and food sources. J Am Diet Assoc. 1987;87(9):1164-1171; Stephen AM, Cummings JH. Mechanism of action of dietary fibre in the human colon. Nature. 1980;284(5753):283-284.
2.Rabassa AA, Rogers AI. The role of short-chain fatty acid metabolism in colonic disorders. Am J Gastroenterol. 1992;87(4):419-423.
3.Medical College of Georgia. Scientists Learn More About How Roughage Keeps You ‘Regular’. Science Daily Website. https://www.sciencedaily.com/releases/2006/08/060823093156.htm. August 23, 3006. Accessed August 18, 2018.
4.Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. Arch Intern Med. 2011;171(12):1061-1068. doi:10.1001/archinternmed.2011.18; McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002.
5.Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015;115(11):1861-1870. doi:10.1016/j.jand.2015.09.003.
Chapter 17
The Easiest Way to Calculate
Your Calories and Macros
1.Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. doi:10.1093/ajcn/51.2.241.
2.Tappy L. Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev. 1996;36(4):391-397.
3.Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. doi:10.1186/1743-7075-1-5.
4.Barr S, Wright J. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010;54(1):5144. doi:10.3402/fnr.v54i0.5144.
5.De Jonge L, Bray GA. The thermic effect of food and obesity: a critical review. Obes Res. 1997;5(6):622-631.
6.Bouchard C, Tremblay A, Nadeau A, et al. Genetic effect in resting and exercise metabolic rates. Metabolism. 1989;38(4):364-370.
7.Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. doi:10.1186/1743-7075-11-53; Hall KD, Bemis T, Brychta R, et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metab. 2015;22(3):427-436. doi:10.1016/j.cmet.2015.07.021.
8.Van Remoortel H, Giavedoni S, Raste Y, et al. Validity of activity monitors in health and chronic disease: a systematic review. Int J Behav Nutr Phys Act. 2012;9(1):84. doi:10.1186/1479-5868-9-84.
9.Cruz J, Brooks D, Marques A. Accuracy of piezoelectric pedometer and accelerometer step counts. J Sports Med Phys Fitness. 2017;57(4):426-433. doi:10.23736/S0022-4707.16.06177-X.
10.Evenson KR, Goto MM, Furberg RD. Systematic review of the validity and reliability of consumer-wearable activity trackers. Int J Behav Nutr Phys Act. 2015;12:159. doi:10.1186/s12966-015-0314-1.
11.Konharn K, Eungpinichpong W, Promdee K, et al. Validity and Reliability of Smartphone Applications for the Assessment of Walking and Running in Normal-weight and Overweight/Obese Young Adults. J Phys Act Heal. 2016;13(12):1333-1340. doi:10.1123/jpah.2015-0544; Hiilloskorpi HK, Pasanen ME, Fogelholm MG, Laukkanen RM, Mänttäri AT. Use of Heart Rate to Predict Energy Expenditure from Low to High Activity Levels. Int J Sports Med. 2003;24(5):332-336. doi:10.1055/s-2003-40701.
12.University of California San Francisco. UCSF Human Performance Center featured on Good Morning America. University of California San Francisco Website. https://www.ucsf.edu/news/2010/02/3569/ucsf-human-performance-center-featured-good-morning-america. Accessed August 20, 2018.
13.Thomas DM, Bouchard C, Church T, et al. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev. 2012;13(10):835-847. doi:10.1111/j.1467-789X.2012.01012.x.
14.Huovinen HT, Hulmi JJ, Isolehto J, et al. Body Composition and Power Performance Improved After Weight Reduction in Male Athletes Without Hampering Hormonal Balance. J Strength Cond Res. 2015;29(1):29-36. doi:10.1519/JSC.0000000000000619.
15.Demling RH, DeSanti L. Effect of a Hypocaloric Diet,
Increased Protein Intake and Resistance Training on Lean Mass Gains and Fat Mass Loss in Overweight Police Officers. Ann Nutr Metab. 2000;44(1):21-29. doi:10.1159/000012817.
16.Donnelly JE, Sharp T, Houmard J, et al. Muscle hypertrophy with large-scale weight loss and resistance training. Am J Clin Nutr. 1993;58(4):561-565. doi:10.1093/ajcn/58.4.561.
17.Zito CI, Qin H, Blenis J, Bennett AM. SHP-2 Regulates Cell Growth by Controlling the mTOR/S6 Kinase 1 Pathway. J Biol Chem. 2007;282(10):6946-6953. doi:10.1074/jbc.M608338200; Cangemi R, Friedmann AJ, Holloszy JO, Fontana L. Long-term effects of calorie restriction on serum sex-hormone concentrations in men. Aging Cell. 2010;9(2):236-242. doi:10.1111/j.1474-9726.2010.00553.x; Tomiyama AJ, Mann T, Vinas D, Hunger JM, DeJager J, Taylor SE. Low Calorie Dieting Increases Cortisol. Psychosom Med. 2010;72(4):357-364. doi:10.1097/PSY.0b013e3181d9523c; Papadopoulou S. Impact of Energy Intake and Balance on the Athletic Performance and Health of Top Female Volleyball Athletes. Medicina Sportiva. 2015;11(1):2477-2481.
18.Dyck DJ, Heigenhauser GJF, Bruce CR. The role of adipokines as regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. Acta Physiol. 2006;186(1):5-16. doi:10.1111/j.1748-1716.2005.01502.x.
19.Zhang J, Hupfeld CJ, Taylor SS, Olefsky JM, Tsien RY. Insulin disrupts β-adrenergic signalling to protein kinase A in adipocytes. Nature. 2005;437(7058):569-573. doi:10.1038/nature04140; Shanik MH, Xu Y, Skrha J, Dankner R, Zick Y, Roth J. Insulin Resistance and Hyperinsulinemia: Is hyperinsulinemia the cart or the horse? Diabetes Care. 2008;31(Supplement 2):S262-S268. doi:10.2337/dc08-s264; Wang X, Hu Z, Hu J, Du J, Mitch WE. Insulin Resistance Accelerates Muscle Protein Degradation: Activation of the Ubiquitin-Proteasome Pathway by Defects in Muscle Cell Signaling. Endocrinology. 2006;147(9):4160-4168. doi:10.1210/en.2006-0251.
20.Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. doi:10.1186/1550-2783-11-20.
21.Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates. N Engl J Med. 2009;360(9):859-873. doi:10.1056/NEJMoa0804748.
22.Naude CE, Schoonees A, Senekal M, Young T, Garner P, Volmink J. Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis. Cameron DW, ed. PLoS One. 2014;9(7):e100652. doi:10.1371/journal.pone.0100652.
23.Dorgan JF, Judd JT, Longcope C, et al. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr. 1996;64(6):850-855. doi:10.1093/ajcn/64.6.850.
Chapter 18
The Truth about Preworkout
and Postworkout Nutrition
1.Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol Metab. 1997;273(1):E122-E129. doi:10.1152/ajpendo.1997.273.1.E122.
2.Kumar V, Atherton P, Smith K, Rennie MJ. Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol. 2009;106(6):2026-2039. doi:10.1152/japplphysiol.91481.2008.
3.Cribb PJ, Hayes A. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sport Exerc. 2006;38(11):1918-1925. doi:10.1249/01.mss.0000233790.08788.3e; Wycherley TP, Noakes M, Clifton PM, Cleanthous X, Keogh JB, Brinkworth GD. Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes. Diabetes, Obes Metab. 2010;12(12):1097-1105. doi:10.1111/j.1463-1326.2010.01307.x.
4.Burk A, Timpmann S, Medijainen L, Vähi M, Ööpik V. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men. Nutr Res. 2009;29(6):405-413. doi:10.1016/j.nutres.2009.03.008.
5.Jeukendrup AE, Killer SC. The Myths Surrounding Pre-Exercise Carbohydrate Feeding. Ann Nutr Metab. 2010;57(s2):18-25. doi:10.1159/000322698; Hargreaves M, Hawley JA, Jeukendrup A. Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance. J Sports Sci. 2004;22(1):31-38. doi:10.1080/0264041031000140536.
6.Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation and resistance training. J strength Cond Res. 2003;17(1):187-196.
7.Knuiman P, Hopman MTE, Mensink M. Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise. Nutr Metab (Lond). 2015;12(1):59. doi:10.1186/s12986-015-0055-9.
8.Cribb PJ, Hayes A. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sport Exerc. 2006;38(11):1918-1925. doi:10.1249/01.mss.0000233790.08788.3e; Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation and resistance training. J strength Cond Res. 2003;17(1):187-196.
9.Hargreaves M, Hawley JA, Jeukendrup A. Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance. J Sports Sci. 2004;22(1):31-38. doi:10.1080/0264041031000140536.
10.Breen L, Churchward-Venne TA. Leucine: a nutrient “trigger” for muscle anabolism, but what more? J Physiol. 2012;590(9):2065-2066. doi:10.1113/jphysiol.2012.230631.
11.Gelfand RA, Barrett EJ. Effect of physiologic hyperinsulinemia on skeletal muscle protein synthesis and breakdown in man. J Clin Invest. 1987;80(1):1-6. doi:10.1172/JCI113033.
12.Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am J Physiol Metab. 1997;273(1):E122-E129. doi:10.1152/ajpendo.1997.273.1.E122.
13.Hamer HM, Wall BT, Kiskini A, et al. Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men. Nutr Metab (Lond). 2013;10(1):15. doi:10.1186/1743-7075-10-15; Staples AW, Burd NA, West DWD, et al. Carbohydrate Does Not Augment Exercise-Induced Protein Accretion versus Protein Alone. Med Sci Sport Exerc. 2011;43(7):1154-1161. doi:10.1249/MSS.0b013e31820751cb.
14.Greenhaff PL, Karagounis LG, Peirce N, et al. Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Am J Physiol Metab. 2008;295(3):E595-E604. doi:10.1152/ajpendo.90411.2008; Van Loon LJ, Saris WH, Verhagen H, Wagenmakers AJ. Plasma insulin responses after ingestion of different amino acid or protein mixtures with carbohydrate. Am J Clin Nutr. 2000;72(1):96-105. doi:10.1093/ajcn/72.1.96.
15.Kersten S. Mechanisms of nutritional and hormonal regulation of lipogenesis. EMBO Rep. 2001;2(4):282-286. doi:10.1093/embo-reports/kve071; Denne SC, Liechty EA, Liu YM, Brechtel G, Baron AD. Proteolysis in skeletal muscle and whole body in response to euglycemic hyperinsulinemia in normal adults. Am J Physiol Metab. 1991;261(6):E809-E814. doi:10.1152/ajpendo.1991.261.6.E809.
16.Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117-144.
17.Ivy J. Glycogen Resynthesis After Exercise: Effect of Carbohydrate Intake. Int J Sports Med. 1998;19(S 2):S142-S145. doi:10.1055/s-2007-971981.
18.Moghaddam E, Vogt JA, Wolever TMS. The Effects of Fat and Protein on Glycemic Responses in Nondiabetic Humans Vary with Waist Circumference, Fasting Plasma Insulin, and Dietary Fiber Intake. J Nutr. 2006;136(10):2506-2511. doi:10.1093/jn/136.10.2506.
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Chapter 19
How to Make Meal
Plans That Really Work
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3.Yeomans MR. Alcohol, appetite and energy balance: Is alcohol intake a risk factor for obesity? Physiol Behav. 2010;100(1):82-89. doi:10.1016/j.physbeh.2010.01.012.
4.Gruchow HW, Sobocinski KA, Barboriak JJ, Scheller JG. Alcohol consumption, nutrient intake and relative body weight among US adults. Am J Clin Nutr. 1985;42(2):289-295. doi:10.1093/ajcn/42.2.289.
5.Flechtner-Mors M, Biesalski HK, Jenkinson CP, Adler G, Ditschuneit HH. Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. Int J Obes. 2004;28(11):1420-1426. doi:10.1038/sj.ijo.0802786.
6.Kokavec A. Is decreased appetite for food a physiological consequence of alcohol consumption? Appetite. 2008;51(2):233-243. doi:10.1016/j.appet.2008.03.011; McCarty MF. Does regular ethanol consumption promote insulin sensitivity and leanness by stimulating AMP-activated protein kinase? Med Hypotheses. 2001;57(3):405-407. doi:10.1054/mehy.2001.1404; Ukropcova B, McNeil M, Sereda O, et al. Dynamic changes in fat oxidation in human primary myocytes mirror metabolic characteristics of the donor. J Clin Invest. 2005;115(7):1934-1941. doi:10.1172/JCI24332.
7.Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999;70(5):928-936. doi:10.1093/ajcn/70.5.928.
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