For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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My video on the science of why restrictive diets fail: https://www.youtube.com/watch?v=WTpjQs0atxs
A few of my favourite papers assessing the impact of undernutrition on health and the effectiveness of a highly restrictive diet on long term weight loss (there are lots more but I am hitting YouTube’s word limit! ☹️)
* https://www.researchgate.net/publication/325536514_Low_energy_availability_surrogates_correlate_with_health_and_performance_consequences_of_Relative_Energy_Deficiency_in_Sport
* https://journals.lww.com/acsm-msse/Fulltext/2007/10000/The_Female_Athlete_Triad.26.aspx
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4951875/pdf/624.pdf
* https://bjsm.bmj.com/content/52/11/687
* https://www.mdpi.com/2072-6643/12/3/835
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2720870/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251190/
* https://academic.oup.com/pch/article/9/7/487/2648606
* https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207953/pdf/40618_2014_Article_169.pdf
* https://www.clinicaltherapeutics.com/article/S0149-2918(20)30052-7/pdf
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053439/pdf/JCRPE-12-18.pdf
* https://bjsm.bmj.com/content/bjsports/52/11/687.full.pdf
* https://reader.elsevier.com/reader/sd/pii/S2468867319300458?token=16F8E25BB8AAA2D834D571A2C82FBFE491917FE486FF75380C8E44362DC7D4FFFBCF2D9AB82AE4AB1FF7C8D0EFC43602
* https://ebn.bmj.com/content/ebnurs/3/3/88.full.pdf
* https://pdfs.semanticscholar.org/6163/23c6089e51428efe02b25ea644cf7f4741d1.pdf
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
* https://pubmed.ncbi.nlm.nih.gov/27136388/
* https://www.dishlab.org/pubs/2013%20Compass.pdf
* https://www.ncbi.nlm.nih.gov/pubmed/12079865
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/
* https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf
* https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes
* https://www.sciencedirect.com/science/article/pii/S1550413118301190
* https://www.sciencedirect.com/science/article/pii/S2212877815000605
* https://www.jneurosci.org/content/jneuro/30/48/16399.full.pdf
* https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7
* https://journals.physiology.org/doi/pdf/10.1152/ajpregu.00192.2009
* https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2012.34
* https://www.cambridge.org/core/services/aop-cambridge-core/content/view/D6D0B3464F524B8D29A7C6D5AFF111F0/S0007114501001234a.pdf/evidence_for_the_existence_of_adaptive_thermogenesis_during_weight_loss.pdf
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839290/
If you’re interested in the interviews with RDs and MDs about lemon water, ACV, cayenne pepper etc below are some examples (I haven’t found any rigorously conducted and peer reviewed scientific literature into this, which says something already!)
* https://time.com/collection/guide-to-weight-loss/4701447/lemon-water-weight-loss/
* https://www.netdoctor.co.uk/healthy-eating/a22886377/lemon-water-health-benefits/
* https://www.insider.com/does-drinking-lemon-water-really-work-2018-11#myth-lemon-water-will-help-speed-up-your-weight-loss-efforts-1
* https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/
* https://www.telegraph.co.uk/health-fitness/nutrition/diet/benefits-apple-cider-vinegar-weight-loss/
* https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/
* https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703
* https://www.self.com/story/diet-tips-you-should-ignore
* https://www.abbeyskitchen.com/nutrition-how-speed-your-metabolism-dietitians-review-common/
* https://www.chatelaine.com/health/diet/weight-loss-myths-fad-diets-debunked/
* https://www.livestrong.com/article/452709-the-lemon-juice-cayenne-pepper-diet/
Where I get my youtube music! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link ❤️)