……模式都是“我靠 Y 饮食法减了 x 磅，你也应该试试”。我很震惊居然很少有人意识到：只要蛋白质 + 膳食纤维摄入量拉平，各种饮食法本质上都是一样的。我强烈推荐 Layne Norton 的书《Fat Loss Forever》，以及他在 YouTube 上的免费内容 https://www.youtube.com/watch?v=X3ePbeZJzYA 。他内容的核心 TL;DR：* 如果你想减脂（而不是掉肌肉），蛋白质和抗阻训练才是关键，而不是……
…patterned like "I lost x lbs on Y diet, and you should too". I'm shocked at how few people realize that diets equated for protein + fiber are essentially identical. I highly recommend Layne Norton's book Fat loss forever, and his free content on youtube https://www.youtube.com/watch?v=X3ePbeZJzYA . Important tldr from his content: * protein and resistance training are key if you want to lose fat (and not muscle), not…
……在 X 饮食法上减重”，你得想想“在把加工程度（纤维）、卡路里和蛋白质拉平的情况下，他们减掉的体重到底比标准饮食法更多还是更少？”出处：Layne Norton 等人的《Fat Loss Forever》一书把这些都总结得很到位
…weight on Diet X" you need to think "Did they lose more or less than on a standard diet equated for how processed it is (fiber), calories, and protein?". Source: This is all summarized well in the book Fat Loss Forever by Layne Norton and others
……PE/ED）、血糖、皮质醇、炎症、动脉钙化（名单还可以一直列下去），只要恢复到健康的“正常”（而非大众平均）体重，所有这些都会得到明显改善。Layne Norton 的书《Fat Loss Forever》和 YouTube 频道是开始了解这些知识的极佳资源。https://www.youtube.com/watch?v=XUxVCtScf8U https://www.goodreads.com/en/book/show/43596925-fat-loss-for...
…PE/ED), blood sugar, cortisol, inflammation, arterial calcification (on and on the list goes) that are all positively improved by returning to healthy "normal" (not average) weights. Layne Norton's book "Fat Loss forever" and youtube channel are excellent resources to begin understanding. https://www.youtube.com/watch?v=XUxVCtScf8U https://www.goodreads.com/en/book/show/43596925-fat-loss-for...
……声称运动是比能量平衡更强的预测指标。我只是说它是一个很强的预测指标。我可懒得去把那些论文翻出来。自己去查 Google Scholar，顺便看看 Layne Norton 的书《Fat Loss Forever》。> 维持热量缺口的边际效益是递减的。证据似乎表明，慢慢减肥能更好地减轻代谢适应（metabolic adaptation）。如果你的意思是这个，那看来……
…claiming that exercise is a stronger predictor than energy balance. I am claiming that it is a strong predictor. I am not going to dig them up. Go check google scholar and check out Layne Norton's book Fat Loss Forever. > there are diminishing returns from having a caloric deficit The evidence seems to suggest that it's better to lose weight slowly to mitigate metabolic adaptation. If that's what you mean, it appears…
……减肥（WL）成功的预测指标。去 Google Scholar 查元分析（meta review）吧，我没收藏这个书签，也不会替你做功课。你要是不想信那就别信。我推荐 Layne Norton 的书《Fat Loss Forever》和他的 YouTube 频道，他在那上面引用了相关研究。
…predictor of WL success. Check google scholar for meta reviews, I don't have this bookmarked and I'm not doing homework for you. If you don't want to believe me then don't. I recommend Layne Norton's book Fat Loss Forever and his yt channel, he cites studies there.
……代谢适应就会越严重，恢复正常所需的时间也越长。据我所知，这可不止是一篇论文得出的结论。Layne Norton 在他的书《Fat Loss Forever》和 YouTube 频道里对这一点做过深入探讨。这个链接里有意思的地方在于改变运动方案所带来的影响。我们知道运动本身可以缓解代谢适应并带来更好的结果，所以也许……
…worse metabolic adaptation gets, and the longer it takes to return to normal. As I understand it that's the result discerned from more than just one paper. Layne Norton explores this at length in his book Fat Loss Forever and yt channel. The interesting thing in this link was the impact of change in exercise regimen. We know that exercise in itself can mitigate metabolic adaptation and leads to better outcomes, so maybe…
……模式都是“我靠 Y 饮食法减了 x 磅，你也应该试试”。我很震惊居然很少有人意识到：只要蛋白质 + 膳食纤维摄入量拉平，各种饮食法本质上都是一样的。我强烈推荐 Layne Norton 的书《Fat Loss Forever》，以及他在 YouTube 上的免费内容 https://www.youtube.com/watch?v=X3ePbeZJzYA 。他内容的核心 TL;DR：* 如果你想减脂（而不是掉肌肉），蛋白质和抗阻训练才是关键，而不是……
…patterned like "I lost x lbs on Y diet, and you should too". I'm shocked at how few people realize that diets equated for protein + fiber are essentially identical. I highly recommend Layne Norton's book Fat loss forever, and his free content on youtube https://www.youtube.com/watch?v=X3ePbeZJzYA . Important tldr from his content: * protein and resistance training are key if you want to lose fat (and not muscle), not…
……在 X 饮食法上减重”，你得想想“在把加工程度（纤维）、卡路里和蛋白质拉平的情况下，他们减掉的体重到底比标准饮食法更多还是更少？”出处：Layne Norton 等人的《Fat Loss Forever》一书把这些都总结得很到位
…weight on Diet X" you need to think "Did they lose more or less than on a standard diet equated for how processed it is (fiber), calories, and protein?". Source: This is all summarized well in the book Fat Loss Forever by Layne Norton and others
……PE/ED）、血糖、皮质醇、炎症、动脉钙化（名单还可以一直列下去），只要恢复到健康的“正常”（而非大众平均）体重，所有这些都会得到明显改善。Layne Norton 的书《Fat Loss Forever》和 YouTube 频道是开始了解这些知识的极佳资源。https://www.youtube.com/watch?v=XUxVCtScf8U https://www.goodreads.com/en/book/show/43596925-fat-loss-for...
…PE/ED), blood sugar, cortisol, inflammation, arterial calcification (on and on the list goes) that are all positively improved by returning to healthy "normal" (not average) weights. Layne Norton's book "Fat Loss forever" and youtube channel are excellent resources to begin understanding. https://www.youtube.com/watch?v=XUxVCtScf8U https://www.goodreads.com/en/book/show/43596925-fat-loss-for...
……声称运动是比能量平衡更强的预测指标。我只是说它是一个很强的预测指标。我可懒得去把那些论文翻出来。自己去查 Google Scholar，顺便看看 Layne Norton 的书《Fat Loss Forever》。> 维持热量缺口的边际效益是递减的。证据似乎表明，慢慢减肥能更好地减轻代谢适应（metabolic adaptation）。如果你的意思是这个，那看来……
…claiming that exercise is a stronger predictor than energy balance. I am claiming that it is a strong predictor. I am not going to dig them up. Go check google scholar and check out Layne Norton's book Fat Loss Forever. > there are diminishing returns from having a caloric deficit The evidence seems to suggest that it's better to lose weight slowly to mitigate metabolic adaptation. If that's what you mean, it appears…
……减肥（WL）成功的预测指标。去 Google Scholar 查元分析（meta review）吧，我没收藏这个书签，也不会替你做功课。你要是不想信那就别信。我推荐 Layne Norton 的书《Fat Loss Forever》和他的 YouTube 频道，他在那上面引用了相关研究。
…predictor of WL success. Check google scholar for meta reviews, I don't have this bookmarked and I'm not doing homework for you. If you don't want to believe me then don't. I recommend Layne Norton's book Fat Loss Forever and his yt channel, he cites studies there.
……代谢适应就会越严重，恢复正常所需的时间也越长。据我所知，这可不止是一篇论文得出的结论。Layne Norton 在他的书《Fat Loss Forever》和 YouTube 频道里对这一点做过深入探讨。这个链接里有意思的地方在于改变运动方案所带来的影响。我们知道运动本身可以缓解代谢适应并带来更好的结果，所以也许……
…worse metabolic adaptation gets, and the longer it takes to return to normal. As I understand it that's the result discerned from more than just one paper. Layne Norton explores this at length in his book Fat Loss Forever and yt channel. The interesting thing in this link was the impact of change in exercise regimen. We know that exercise in itself can mitigate metabolic adaptation and leads to better outcomes, so maybe…