The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (67 page)

Jakubowicz, D., M. Barnea, J. Wainstein, O. Froy. “High Caloric Intake at Breakfast vs. Dinner Differentially Influences Weight Loss of Overweight and Obese Women.”
Obesity
, March 20, 2013.
http://www.ncbi.nlm.nih.gov/pubmed/23512957
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Leidy, H. J., L. C. Ortinau, S. M. Douglas, and H. A. Hoertel. “Beneficial Effects of a Higher-Protein Breakfast on the Appetitive, Hormonal, and Neural Signals Controlling Energy Intake Regulation in Overweight/Obese, ‘Breakfast-Skipping,’ Late-Adolescent Girls.”
American Journal of Clinical Nutrition
97, no. 4 (April 2013): 677–88.
http://ajcn.nutrition.org/content/97/4/677.long
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“Number of Americans with Diabetes Projected to Double or Triple by 2050.” Centers for Disease Control and Prevention (CDC), October 22, 2010.
http://www.cdc.gov/media/pressrel/2010/r101022.html
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Odegaard, A. O., D. R. Jacobs Jr., L. M. Steffen, L. Van Horn, D. S. Ludwig, and M. A. Pereira. “Breakfast Frequency and Development of Metabolic Risk.”
Diabetes Care
, June 17, 2013.
http://www.ncbi.nlm.nih.gov/pubmed/23775814
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Silver, H. J., M. S. Dietrich, and K. D. Niswender. “Effects of Grapefruit, Grapefruit Juice and Water Preloads on Energy Balance, Weight Loss, Body Composition, and Cardiometabolic Risk in Free-Living Obese Adults.”
Nutrition and Metabolism
8, no. 1 (February 2, 2011): 8.
http://www.ncbi.nlm.nih.gov/pubmed/?term=effects+of+grapefruit%2C+grapefruit+juice%2C+and+water+preloads
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Smit, L. A., A. Baylin, and H. Campos. “Conjugated Linoleic Acid in Adipose Tissue and Risk of Myocardial Infarction.”
American Journal of Clinical Nutrition
92, no. 1 (July 2010): 34–40.
http://ajcn.nutrition.org/content/92/1/34.long
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PART TWO

Food Prescription #1: Eat With Your Mind

“Decrease Portion Sizes.” United States Department of Agriculture (USDA).
http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html
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“Portion Size.” MedlinePlus, US National Library of Medicine (NLM).
http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000337.htm
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Food Prescription #2: Put Protein to Work for You

“A Guide to Choosing Protein Wisely.” American Diabetes Association (ADA).
http://www.diabetes.org/mfa-recipes/tips/2012-03/your-complete-guide-to.html
.

Astrup, A. “The Satiating Power of Protein—A Key to Obesity Prevention?”
American Journal of Clinical Nutrition
82, no. 1 (July 2005) 1–2.
http://ajcn.nutrition.org/content/82/1/1.full
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“Cancer Experts Issue ‘5-Steps’ Warning on Grilling Safety.” American Institute for Cancer Research (AICR), May 6, 2013.
http://www.aicr.org/press/press-releases/5-steps-warning-grilling-safety.html
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Duckett, S. K., J. P. Neel, J. P. Fontenot, and W. M. Clapham. “Effects of Winter Stocker Growth Rate and Finishing System On: III. Tissue Proximate, Fatty Acid, Vitamin, and Cholesterol Content.”
Journal of Animal Science
87, no. 9 (September 2009): 2961–70.
http://www.journalofanimalscience.org/content/87/9/2961.long
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Due, A., S. Toubro, A. R. Skov, and A. Astrup. “Effect of Normal-Fat Diets, either Medium or High in Protein, on Body Weight in Overweight Subjects: A Randomised 1-Year Trial.”
International Journal of Obesity Related Metabolic Disorders
28,
no. 10 (October 2004): 1283–90.
http://www.ncbi.nlm.nih.gov/pubmed/15303109
.

“Grill Smart This Season.” American Institute for Cancer Research (AICR).
http://preventcancer.aicr.org/site/News2?id=15485
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Halton, T. L., and F. B. Hu. “The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review.”
Journal of the American College of Nutrition
23, no. 5 (October 2004): 373–85.
http://www.ncbi.nlm.nih.gov/pubmed/15466943
.

Leidy, H. J., L. C. Ortinau, S. M. Douglas, and H. A. Hoertel. “Beneficial Effects of a Higher-Protein Breakfast on the Appetitive, Hormonal, and Neural Signals Controlling Energy Intake Regulation in Overweight/Obese, ‘Breakfast-Skipping,’ Late-Adolescent Girls.”
American Journal of Clinical Nutrition
97, no. 4 (April 2013): 677–88.
http://ajcn.nutrition.org/content/97/4/677.long
.

McAfee, A. J., E. M. McSorley, G. J. Cuskelly, A. M. Fearon, B. W. Moss, J. A. Beattie, J. M. Wallace, M. P. Bonham, and J. J. Strain. “Red Meat from Animals Offered a Grass Diet Increases Plasma and Platelet n-3 PUFA in Healthy Consumers.”
British Journal of Nutrition
105, no. 1 (January 2011): 80–9.
http://www.ncbi.nlm.nih.gov/pubmed/?term=red+meat+from+animals+offered+a+grass+diet+increases
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Navas-Carretero, S., I. Abete, M. A. Zulet, and J. A. Martínez. “Chronologically Scheduled Snacking with High-Protein Products within the Habitual Diet in Type-2 Diabetes Patients Leads to a Fat Mass Loss: A Longitudinal Study.”
Nutrition Journal
10 (July 14, 2011): 74.
http://www.nutritionj.com/content/10/1/74
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“Nutrition for Everyone: Protein.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/protein.html
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Pan, A., Q. Sun, A. M. Bernstein, M. B. Schulze, J. E. Manson, M. J. Stampfer, W. C. Willett, and F. B. Hu. “Red Meat Consumption and Mortality: Results from 2 Prospective Cohort Studies.”
Archives of Internal Medicine
172, no. 7 (April 9, 2012): 555–63.
http://www.ncbi.nlm.nih.gov/pubmed/22412075
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“Protein: Moving Closer to Center Stage.” Harvard School of Public Health (HSPH).
http://www.hsph.harvard.edu/nutritionsource/protein-full-story/
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“Seafood Health Facts: Making Smart Choices.” Seafoodhealthfacts.org, a joint project of the Oregon State University, Cornell University, the Universities of Delaware, Rhode Island, Florida and California, and the Community Seafood Initiative.
http://seafoodhealthfacts.org/
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Smith, J. S., F. Ameri, and P. Gadgil. “Effect of Marinades on the Formation of Heterocyclic Amines in Grilled Beef Steaks.”
Journal of Food Science
73, no. 6 (August 2008): T100–5.
http://www.ncbi.nlm.nih.gov/pubmed/19241593
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Weigle, D. S., P. A. Breen, C. C. Matthys, H. S. Callahan, K. E. Meeuws, V. R. Burden, and J. Q. Purnell. “A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations.”
American Journal of Clinical Nutrition
82, no. 1 (July 2005): 41–48.
http://ajcn.nutrition.org/content/82/1/41.full
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Food Prescription #3: Choose Super-Filling, Fat-Burning Carbohydrates

“A Daily Dose of Antioxidants.” USDA Agricultural Research Service.
http://www.ars.usda.gov/is/ar/archive/mar08/fruit0308.htm?pf=1
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“Carbohydrates.” American Diabetes Association (ADA).
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/carbohydrates.html
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“Carbohydrates: The Bottom Line.” Harvard School of Public Health (HSPH).
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/
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“Fitness and Nutrition: Carbohydrates.” Office of Women’s Health, US Department of Health and Human Services.
http://womenshealth.gov/fitness-nutrition/nutrition-basics/carbohydrates.cfm#healthyUnhealthy
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Larsen, T. M., et al. “Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance.”
New England Journal of Medicine
363, no. 22 (November 25 2010): 2102–13.
http://www.nejm.org/doi/pdf/10.1056/NEJMoa1007137
.

Lennerz, B. S., D. C. Alsop, L. M. Holsen, E. Stern, R. Rojas, C. B. Ebbeling, J. M. Goldstein, and D. S. Ludwig. “Effects of Dietary Glycemic Index on Brain Regions Related to Reward and Craving in Men.”
American Journal of Clinical Nutrition
98, no. 3 (September 2013): 641–7.
http://www.ncbi.nlm.nih.gov/pubmed/?term=effects+of+dietary+glycemic+index+on+brain+regions
.

“Nutrition for Everyone: Carbohydrates.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/carbs.html
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Parker-Pope, Tara. “How Carbs Can Trigger Food Cravings.”
New York Times
, June 27, 2013.
http://well.blogs.nytimes.com/2013/06/27/how-carbs-can-trigger-food-cravings/?ref=health&_r=1&pagewanted=print
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Food Prescription #4: Break Your Addiction to Sugar

Barclay, Eliza. “Sugar’s Role in Rise of Diabetes Gets Clearer.”
National Public Radio
, March 1, 2013.
http://www.npr.org/blogs/thesalt/2013/02/28/173170149/sugars-role-in-rise-of-diabetes-gets-clearer
.

Hooper, L., A. Abdelhamid, H. J. Moore, W. Douthwaite, C. M. Skeaff, and C. D. Summerbell. “Effect of Reducing Total Fat Intake on Body Weight: Systematic Review and Meta-Analysis of Randomised Controlled Trials and Cohort Studies.”
British Medical Journal
345 (December 6, 2012): e7666.
http://www.ncbi.nlm.nih.gov/pubmed/23220130
.

Lennerz, B. S., D. C. Alsop, L. M. Holsen, E. Stern, R. Rojas, C. B. Ebbeling, J. M. Goldstein, and D. S. Ludwig. “Effects of Dietary Glycemic Index on Brain Regions Related to Reward and Craving in Men.”
American Journal of Clinical Nutrition
98, no. 3 (September 2013): 641–7.
http://www.ncbi.nlm.nih.gov/pubmed/?term=effects+of+dietary+glycemic+index+on+brain+regions
.

Lustig, Robert. “The Most Unhappy of Pleasures: This is Your Brain on Sugar.”
Atlantic
, February 21, 2012.
http://www.theatlantic.com/health/archive/2012/02/the-most-unhappy-of-pleasures-this-is-your-brain-on-sugar/253341/
.

Owens, Brian. “‘Safe’ Levels of Sugar Harmful to Mice.”
Nature
, August 13, 2012.
http://www.nature.com/news/safe-levels-of-sugar-harmful-to-mice-1.13555
.

Rada, P., N. M. Avena, and B. G. Hoebel. “Daily Bingeing on Sugar Repeatedly Releases Dopamine in the Accumbens Shell.”
Neuroscience
134, no. 3 (2005):737–44.
http://www.ncbi.nlm.nih.gov/pubmed/15987666
.

“Sugars and Carbohydrates.” American Heart Association (AHA).
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Healthy-DietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp
.

“Sugar and Desserts.” American Diabetes Association (ADA).
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sweeteners-and-desserts.html
.

“Sugary Drinks and Obesity Fact Sheet.” Harvard School of Public Health (HSPH).
http://www.hsph.harvard.edu/nutritionsource/sugary-drinks-fact-sheet/
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Swithers, S. E. “Artificial Sweeteners Produce the Counterintuitive Effect of Inducing Metabolic Derangements.”
Trends in Endocrinology & Metabolism
24, no. 9 (2013 July): 431–441.
http://www.cell.com/trends/endocrinology-metabolism/fulltext/S1043-2760%2813%2900087-8
.

Te Morenga, L., S. Mallard, and J. Mann. “Dietary Sugars and Body Weight: Systematic Review and Meta-Analyses of Randomised Controlled Trials and Cohort Studies.”
British Medical Journal
346 (January 15, 2012): e7492.
http://www.ncbi.nlm.nih.gov/pubmed/?term=BMJ+2013%3B346%3Ae7492
.

Food Prescription #5: Stop Fearing Fat

Astrup, A., J. Dyerberg, P. Elwood, K. Hermansen, F. B. Hu, M. U. Jakobsen, F. J. Kok, R. M. Krauss, J. M. Lecerf, P. LeGrand, P. Nestel, U. Risérus, T. Sanders, A. Sinclair, S. Stender, T. Tholstrup, and W. C. Willett. “The Role of Reducing Intakes of Saturated Fat in the Prevention of Cardiovascular Disease: Where Does the Evidence Stand in 2010?”
American Journal of Clinical Nutrition
93, no. 4 (April 2011): 684–8.
http://ajcn.nutrition.org/content/93/4/684.full
.

“Avocado Nutrients.” California Avocado Commission.
http://www.californiaavocado.com/nutrition/
.

“Eggs and Heart Disease.” Harvard School of Public Health (HSPH).
http://www.hsph.harvard.edu/nutritionsource/eggs/
.

“Fats and Cholesterol: Out with the Bad, In with the Good.” HSPH.
http://www.hsph.harvard.edu/nutritionsource/fats-full-story/

Micha, R., and D. Mozaffarian. “Saturated Fat and Cardiometabolic Risk Factors, Coronary Heart Disease, Stroke, and Diabetes: A Fresh Look at the Evidence.”
Lipids
45 no. 10 (October 2010): 893–905.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2950931/
.

“Nutrition for Everyone: Dietary Cholesterol.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/fat/cholesterol.html
.

“Nutrition for Everyone: Dietary Fats.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html
.

“Nutrition for Everyone: Polyunsaturated Fats and Monounsaturated Fats.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/fat/unsaturatedfat.html
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“Nutrition for Everyone: Saturated Fat.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/fat/saturatedfat.html
.

“Nutrition for Everyone: Trans Fat.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html
.

“Omega-3 Fatty Acids.” University of Maryland Medical Center (UMMC).
http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
.

Siri-Tarino, P. W., Q. Sun, F. B. Hu, and R. M. Krauss. “Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease.”
American Journal of Clinical Nutrition
91, no. 3 (March 2010): 535–46.
http://ajcn.nutrition.org/content/91/3/535.full
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Food Prescription #6: Fill Your Plate with Vegetables and Food Prescription #7: Start Eating Fruit Again