Read The 20/20 Diet Online

Authors: Phil McGraw

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The 20/20 Diet (36 page)

BOOK: The 20/20 Diet
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Redden, J. P., and K. L. Haws. “Healthy Satiation: The Role of Decreasing Desire in Effective Self-Control.”
Journal of Consumer Research
39, no. 5 (February 2013): 1100–14.

Truong, G., D. J. Turk, and T. C. Handy. “An Unforgettable Apple: Memory and Attention for Forbidden Objects.”
Cognitive, Affective & Behavioral Neuroscience
(epub), May 24, 2013.

Van Kleef, E., M. Shimizu, and B. Wansink. “Just a Bite: Considerably Smaller Snack Portions Satisfy Delayed Hunger and Craving.”
Food Quality and Preference
27, no. 1 ( January 2013): 96–100.

doi:10.1016/j.foodqual.2012.06.008.

Chapter 9 Phase 3: The 20-Day A
BOOKS,

ttain

Coping with Emotional Triggers

Herbert, Cornelia, Paul Pauli, and Paul A. Breslin. “Oral Perceptions of Fat and Taste Stimuli Are Modulated by Affect and Mood Induction.”
PLoS One
8, no. 6 (2013).

Eating Out

California Pizza Kitchen

“Menu—Roasted Veggie Salad.” California Pizza Kitchen. http://www.cpk.com/menu/#Salads.

Cheesecake Fa STREET

ctory

“Seared Tuna Tataki Salad.” Cheesecake Factory. http://www.thecheesecakefactory.com/menu

/Salads/seared_tuna _tataki_salad.

“Veggie Burger.” Cheesecake Factory. http://www.thecheesecakefactory.com/menu/glamburgers

/veggie_burger.

Chili’s

BIRD

“Lighter Choices— Mango-Chile Chicken & Caribbean Salad” Chile’s. http://www.chilis.com

/EN/Pages/menuitem.aspx?CatId=C918423.

“Salads.” Chile’s. http://www.chilis.com/EN/Pages/menuitem.aspx?CatId=C918423.

Chipotle

“Menu—Salad.” Chipotle Mexican Grill. http://www.chipotle.com/en-us/menu/menu.aspx.

Bibliography | 233

El Pollo Loco

“Fire-Grilled Skinless Breast Meal—Nutrition Facts.” El Pollo Loco. http://m.elpolloloco.com

/our-food/#/nutrition/8df1244a-6e74-4bc9-9258-17e028654fc6/Fire-Grilled Skinless Breast Meal.

Macaroni Grill

“Nutrition Information—Grilled Chicken Spiedini.” Romano’s Macaroni Grill (last updated April 2013). http://www.macaronigrill.com/docs/nutritional/nutritional-menu.pdf.

Olive Garden

“Nutrition—Lighter Italian Fare.” Olive Garden Italian Restaurant. http://www.oliveg
INC.

arden.com

/Menu/Nutrition/.

“Nutrition—Soups & Salads.” Olive Garden Italian Restaurant. http://www.olivegarden.com/Menu

/Nutrition/.

Outback Steakhouse

“Nutrition Information, Total Meal—California Chicken Salad.” Outback Steakhouse (last updated January 2013). http://www.outback.com/menu/nutritionitem.aspx?id=4565.

Panera Bread

“Access into Panera’s Hidden Menu.” Panera Bread. htt

BOOKS,

p://mypanera.panerabread.com/articlestips

/article/access-into-paneras-hidden-menu.

PF Chang’s

“Nutrition Information—Buddha’s Feast.” PF Chang’s. http://www.pfchangs.com/menu

/nutritionalinfo.aspx.

Qdoba

“Menu—Taco Salad.” Qdoba Mexican Grill. http://www.qdoba.com/menu-nutrition

/taco-salad-menu-nutrition.

Starbucks

“Protein Bistro Box.” Starbuc
STREET

ks Coffee. http://www.starbucks.com/menu/food/bistro-boxes

/protein?foodZone=9999.

part 4: Your Body’s Capacity for Change

Chapter 10 The 30-Second Burn Burst Exercise Program

Baar, K. “To Perform Your Best: Work Hard Not Long.”
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Bangsbo J., Nielsen J. J., Mohr M., et al. “Performance Enhancements and Muscular Adaptations of a 16-Week Recreational Football Intervention for Untrained Women.”
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& Science in Sports
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Dwyer, T., A. L. Ponsonby, O. C. Ukoumunne, et al. “Association of Change in Daily Step Count Over Five Years with Insulin Sensitivity and Adiposity: Population Based Cohort Study.”
BMJ:
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234 | The 20/20 Diet

Gibala M. J., J. P. Little, M. van Essen, et al. “Short-Term Sprint Interval versus Traditional Endurance Training: Similar Initial Adaptations in Human Skeletal Muscle and Exercise Performance.”
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Hazell, T. J., R. E. Macpherson, B. M. Gravelle, and P. W. Lemon. “10 or 30-s Sprint Interval Training Bouts Enhance Both Aerobic and Anaerobic Performance.”
European Journal of Applied Physiology
110, no. 1 (September 2010): 153–60. doi:10.1007/s00421-010-1474-y.

Lemon, Marc, Dirk Moelants, Matthias Varewyck, et al. “Activating and Re
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laxing Music Entrains the

Speed of Beat Synchronized Walking.”
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Macfarlane, Duncan J., Lynne H. Taylor, and Thomas F. Cuddihy. “Very Short Intermittent vs Continuous Bouts of Activity in Sedentary Adults.”
Preventive Medicine
43, no. 4 (October 2006): 332–6. (Accessed June 11, 2014). doi:10.1016/j.ypmed.2006.06.002.

Pal, S., C. Cheng, and S. Ho. “The Effect of Two Different Health Messages on Physical Activity Levels and Health in Sedentary, Overweight, Middle-Aged Women.”
BMC Public Health Journal
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(March 31, 2011): 204. doi:10.1186/1471-2458-11-204.

“Physical Activity Guidelines for Americans.” US Department of Health and Human Services, October, 2008. http://www.health.gov/paguide
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lines/guidelines/summary.aspx.

Stokes K. A., M. E. Nevill, G. M. Hall, and H. K. Lakomy. “The Time Course of the Human Growth Hormone Response to a 6 s and a 30 s Cycle Ergometer Sprint.”
Journal of Sports Science
20, no. 6

( June 2002): 487–94.

Teta, Jade, and Keoni Teta. “Hormonal Weight Loss: Is There Such a Thing as the ‘Metabolic Effect’?” 2005. http://www.sprinttraining.co.uk/Documents/Hormonal_Weight_Loss.pdf.

“The Surgeon General’s Vision for a Healthy and Fit Nation.” US Department of Health and Human Services, Office of the Surgeon General, January 2010.

http://www.surgeongeneral.gov/initiatives/healthy-fit-nation/obesityvision2010.pdf.

Ziemann, E., T. Grzywacz, M. Luszcyk, et al. “Aerobic and Anaerobic Changes with High-Intensity Interval Training in Active College-Aged Men.”
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(April 2011)

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: 1104–12. doi:10.1519/JSC.0b013e3181d09ec9.

RPE Scale

“Perceived Exertion (Borg Rating of Perceived Exertion Scale).” Centers for Disease Control and Prevention, March 30, 2011, accessed May 08, 2013.

http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html.

“Rated Perceived Exertion (RPE) Scale.” Cleveland Clinic, accessed May 08, 2013.

BIRD

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HIIT and HIRT Exercise

Heydari, M., J. Freund, and S. H. Boutcher. “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males.”
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2012 (April 2012).

Little, J. P., A. Safdar, G. P. Wilkin, M. A. Tarnopolsky, and M. J. Gibala. “A Practical Model of Low-Volume High-Intensity Interval Training Induces Mitochondrial Biogenesis in Human Bibliography | 235

Skeletal Muscle: Potential Mechanisms.”
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588, no. 6 (March 15, 2010): 1011–22.

doi:10.1113/jphysiol.2009.181743.

Paoli, A., T. Moro, G. Marcolinet, et al. “High-Intensity Interval Resistance Training (HIRT) Influences Resting Energy Expenditure and Respiratory Ratio in Non-Dieting Individuals.”

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10 (November 24, 2012): 237. doi:10.1186/1479-5876-10-237.

Roy, Brad. “High-Intensity Interval Training: Efficient, Effective, and a Fun Way to Exercise.”

ACSM’S Health & Fitness Journal
17, no. 3. (May/June 2013): 3. doi:10.1249/FIT.0b013e31828cb21c.

Shiraev, T., and G. Barclay. “Evidence Based Exercise—Clinical Benefits of High Inte
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nsity Interval

Training.”
Australian Family Physician
41, no. 12 (December 2012): 960–2.

Tjonna, A. E., I. M. Leinan, A. T. Bartnes, et al. “Low- and High-Volume of Intensive Endurance Training Significantly Improves Maximal Oxygen Uptake after 10-Weeks of Training in Healthy Men.”
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8, no. 5 (May 2013).

Trapp, E. G., D. J. Chisholm, J. Freund, and S. H. Boutcher. “The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women.”

International Journal of Obesity
32, no. 4 (2008): 684–91. doi:10.1038/sj.ijo.0803781.

Tresierras, M. A., and G. J. Balady. “Resistance Training in the Treatment of Diabetes and Obesity: Mechanisms and Outcomes.”
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(March/April 2009): 67–75.

Verial, Damon. “Workout Routines for High Intensity Re
BOOKS,

sistance Training.”

AZ Central Healthy Living, accessed May 09, 2013.

http://healthyliving.azcentral.com/workout-routines-high-intensity-resistance-training-1863.html.

Reducing Muscle Soreness

Ahmaidi, Said, Pascale Granier, Zohra Taoutaou, et al. “Effects of Active Recovery on Plasma Lactate and Anaerobic Power following Repeated Intensive Exercise.”
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Exercise
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Micklewright, D. P., R. Beneke, V. Gladwell, and M. H. Sellens. “Blood Lactate Removal Using Combined Massage and Active Recovery.”
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35, supplement 1

(May 2003): S317. doi:10.1097/00005768-200305001-01755.

Chapter 11 Whe
STREET

n Your Body Won’t Fol ow Your Mind:

Are You Resistant to Weight Loss?

Weight Loss Resistance

Block, J. P., Y. He, A. M. Zaslavsky, L. Ding, and J. Z. Ayanian. “Psychosocial Stress and Change in Weight Among US Adults.”
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/aje/kw
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Dokken, Betsy B., and Tsu-Shuen Tsao. “The Physiology of Body Weight Regulation: Are We Too Efficient for Our Own Good?”
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/diaspect.20.3.166.

236 | The 20/20 Diet

Donga, E., M. Van Dijk, J. G. Van Dijk, et al. “A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects.”
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Endocrinology & Metabolism
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Medicine
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Metabolic Syndrome

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Association, August 16, 2012.

http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome

/About-Metabolic-Syndrome_UCM_301920_Article.jsp.

Alberti, K. G. M. M., P. Zimmet, and J. Shaw. “Metabolic Syndrome–a New World-wide Definition.

A Consensus Statement from the International Diabetes Federation.”
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Diabetes with Lifest
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