节食一定掉肌肉？ 原则可能是如此，但节食再加上重训呢？
i'm sorry，答案可能不是如你想的那样。来看下列的研究，看是不是肌肉掉光光。
http://cristivlad.com/resistance-training-under-caloric-
restriction-enhances-muscle-maintenance/
原文。不用钱。
http://ajcn.nutrition.org/content/47/1/19.full.pdf+html
Resistance Training under Caloric Restriction Enhances Muscle Maintenance
受试者
40 obese women, randomly assigned to four different groups
四组
控制组 control (C)
节食组 diet without exercise (DO)
节食加重训组 diet + weight training (DPE)
重训组 weight training without diet (EO)
时间
8-week weight-loss study
节食餐
Subjects' baseline energy requirements were calculated at 2,200-2,500 kcals
per day and then reduced by 1,000 kcals for the calorie restricted groups.
重训菜单
As for the exercising protocol, the subjects from EO and DPE had to do
resistance training 3 times a week. Each session included:
– bench press
– inverse leg press
– lateral pulldown
– biceps curls
– triceps extension
– calf raises
– leg extension
– hamstring curl
They had to do 3 sets of each exercise: the first 2 sets consisting of 10
repetitions, while the last set required doing repetitions to failure. Once
the subjects were able to complete more than 12 repetitions in the third set,
resistance (load) had to be increased. I suspect they were shooting for
anaerobic training.
结论
请看连结里的图示，有用红笔圈起来
控制组什么都没啥变
节食组瘦了4-5kg，但也确掉了1kg肌肉
重训组体重没啥变，肌肉成长了1kg
最精采的节食加重训组呢？
体脂掉最多，但肌肉却没啥动，还稍微增加了一点点
也就是说跟节食组比，肌肉没掉
跟重训组比，却减了很多脂肪，可以说同时结合了这两组的优点
而且节食加重训组的力量跟纯重训组也差不多，都提升了一些，比控制组跟节食组高
笔者最后也有提到
Had these subjects have their dietary protocol optimized away from a
high-carb regimen, I suspect results would've been even more significant.
What I am eager to see is studies conducted on healthy lean adult subjects
following a well formulated low calorie high-fat (60%-70%), low protein
(15%-25%), very-low-carb (10-15%) ketogenic protocol (keto-adapted would be
even better) doing resistance weight training in comparison with other
significantly different protocols.
似乎暗示生同或低碳饮食的效果会更不一样。
有人认为我是节食加重训，ok有这样的研究，不掉肌肉有很意外吗？
很有趣的是这段，笔者说.....
Caloric restriction is uncool. It usually leads to increased hunger, bad
mood, and cold limbs among others (not if you're keto-adapted). Plus, the
power of the supplement industry and bro-science were almost always dictating
the trend. If you don’t train 3-4 times a week 1-2 hours every session and
if you don’t consume a ton of protein, you will lose muscle and you will die
(please excuse my sarcasm).
哈哈，真的满好笑的。