The 20/20 Diet (36 page)

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Authors: Phil McGraw

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Redden, J. P., and K. L. Haws. “Healthy Satiation: The Role of Decreasing Desire in Effective Self-Control.”
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Truong, G., D. J. Turk, and T. C. Handy. “An Unforgettable Apple: Memory and Attention for Forbidden Objects.”
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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.”
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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

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/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

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/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

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/Menu/Nutrition/.

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

/Nutrition/.

Outback Steakhouse

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Panera Bread

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PF Chang’s

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/nutritionalinfo.aspx.

Qdoba

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/taco-salad-menu-nutrition.

Starbucks

“Protein Bistro Box.” Starbuc
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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

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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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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.”
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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.”
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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.”
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( 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.

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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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RPE Scale

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

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

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

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Shiraev, T., and G. Barclay. “Evidence Based Exercise—Clinical Benefits of High Inte
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Training.”
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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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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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sistance Training.”

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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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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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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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Metabolic Syndrome

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