营销话术证据 B · meta 分析

睡前吃东西直接变脂肪

真相

时间本身无独立效应; 总热量决定脂肪堆积。Sofer 2011: 把碳水安排到晚餐反而改善饱腹激素与减重 (小样本)。

机制速览

你和同事吃得差不多, 他不胖你胖 —— 这件事到底该怪什么? 营养学吵了十年的, 是这个问题的严肃版本: 人变胖, 是因为吃多了, 还是因为吃错了?

来源（3）

Hall, K. D., Bemis, T., Brychta, R., Chen, K. Y., Courville, A., Crayner, E. J., Goodwin, S., Guo, J., Howard, L., Knuth, N. D., Miller, B. V., Prado, C. M., Siervo, M., Skarulis, M. C., Walter, M., Walter, P. J., & Yannai, L. (2015). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism, 22(3), 427–436.
Hall, K. D., Guo, J., Courville, A. B., Boring, J., Brychta, R., Chen, K. Y., Darcey, V., Forde, C. G., Gharib, A. M., Gallagher, I., Howard, R., Joseph, P. V., Milley, L., Ouwerkerk, R., Raisinger, K., Rozga, I., Schick, A., Stagliano, M., Torres, S., … Chung, S. T. (2021). Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake. Nature Medicine, 27(2), 344–353.
Gardner, C. D., Trepanowski, J. F., Del Gobbo, L. C., Hauser, M. E., Rigdon, J., Ioannidis, J. P. A., et al. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial. JAMA, 319(7), 667-679. 609 adults, 12 months; no significant weight-loss difference between healthy low-fat and healthy low-carbohydrate diets, and neither genotype pattern nor baseline insulin secretion predicted which diet worked better.