间歇性禁食很好,但隔日禁食对我的身体有很大的影响

2020年2月28日10:23:10 1 894 9080字阅读30分16秒
摘要

快进到今天,禁食已经变得相当流行,这要归功于大量的研究,这些研究表明不仅限制热量,而且禁食对健康也有很多好处。


事实:几个月前,我开始隔日禁食。我已经减掉了一大块健康的脂肪,体重也稳定下来了。禁食是促进健康和帮助身体利用储存的脂肪的好方法。

反思:禁食的科学非常有趣,它表明禁食可以用作治疗多种疾病和/或仅仅是为了更健康。是否因为它不能产生利润而被医学所忽视?

Several years ago I remember coming across an old study from 2013 about caloric restriction,emphasizing how it extends life span and prevents as well as helps to reverse several age-related diseases in a variety of species.This was very intriguing to me,especially given the fact that humans have been bombarded with the idea that we need to eat at least three meals a day,plus snacks in order to be healthy and fit.Fast forward to today,and fasting has become quite popular,and this is thanks to a wealth of research that's emerged showing that not only caloric restriction,but fasting,has a number of health benefits.

几年前,我偶然看到一项2013年的老研究,关于限制热量摄入,强调它如何延长寿命,预防以及帮助各种物种逆转几种与年龄有关的疾病。这对我来说是非常有趣的,尤其是考虑到人们已经被这样的想法轰炸过:为了健康和健康,我们至少需要吃一个一日三餐,外加零食。快进到今天,禁食已经变得相当流行,这要归功于大量的研究,这些研究表明不仅限制热量,而且禁食对健康也有很多好处。

Fasting has been shown to extend life,protect against neurodegenerative and age-related diseases,'starve'certain cancer cells,reverse and manage type two diabetes,trigger new stem cell generation and help people lose weight.If done for a long enough time,although we don't quite know exactly how long,fasting also actives autophagy,the body's self-cleaning system,which allows the cell to get rid of old cell machinery,breaking them down into smaller parts to be reused by the cell.Fasting stimulates the production of ketone bodies in the blood,which have also been shown to have a number of benefits and is one of many mechanisms by which fasting benefits the body.

禁食已被证明可以延长寿命,预防神经退行性疾病和与年龄有关的疾病,"饿死"某些癌细胞,逆转和控制二型尿病,引发新的干细胞生成,并帮助人们减肥。如果坚持足够长的时间,尽管我们不知道确切的时间长短,禁食还会激活细胞自噬,这是身体的自我清洁系统,让细胞摆脱旧的细胞机制,把它们分解成更小的部分,供细胞重复使用。禁食刺激血液中酮体的生成,这也被证明有很多好处,并且是禁食有利于身体的许多机制之一。

Fasting Is Beneficial

禁食是有益的

When you eat food,that food is converted into glycogen which your body then burns.When you fast,your body uses up stored fat for energy after its glycogen reserves are depleted,and the process of the body switching from burning glucose to efficiently burning fat is something that seems to have been built into our biology,meaning we are designed to go short,or even prolonged periods of time without any food,and that this'stress'on the body actually benefits us in many ways.

当你吃食物的时候,食物转化为糖原,然后你的身体就会燃烧。当你禁食的时候,你的身体会在糖原储备耗尽之后将储存的脂肪用作能量,而身体从燃烧葡萄糖转变为有效燃烧脂肪的过程似乎是我们生物体内已经存在的东西,这意味着我们被设计为在没有任何食物的情况下生活很短,甚至是很长一段时间,而这种身体上的压力实际上在很多方面对我们有利。

There is absolutely no evidence that,for the average person,fasting can be dangerous.In fact,all evidence points to the opposite.If you're on prescription medication,or experience other medical problems,then there are obviously exceptions.But it's quite clear that the human body was designed to go long periods of time without food,and that it's completely natural.

绝对没有证据表明,对于一般人来说,禁食是危险的。事实上,所有的证据都指向相反的方向。如果你正在服用处方药,或者遇到其他医疗问题,那么显然也有例外。但是很明显,人体生来就是为了长时间不进食而设计的,这是完全自然的。

If you want to learn more about the science of fasting,there is plenty of research out there.Sifting through scholarly articles on the subject will yield many interesting results.You can find a number of lectures on Youtube as well.The main takeaway for me after studying fasting and its mechanisms for fifteen years now is that it's an extremely healthy and safe practice with a number of health benefits,and I wanted to share my current experience instead of simply diving deep into the science of it all.

如果你想了解更多关于禁食的科学知识,有大量的研究。筛选关于这个主题的学术文章将产生许多有趣的结果。你也可以在 Youtube 上找到很多讲座。在对禁食及其机制研究了15年之后,我的主要收获是,这是一种非常健康和安全的做法,有许多健康益处,我想分享我目前的经验,而不是简单地深入研究它的科学。

My Alternate-Day Fasting Experience

我的隔日禁食经历

I have found that the research directly correlates with my experience of fasting on a regular basis,and it's something I've been doing for fifteen years.I have done a lot of prolonged fasts in my life,weekly fasts,as well as many periods of intermittent fasting where I condense my eating period to a time of 5-8 hours.But only within the past few months have I tried alternate-day fasting,and so far it's the fasting method that's been the most successful for me.Everybody is different,and at the end of the day you just have to find what works for you.

我发现这项研究与我定期禁食的经验直接相关,这是我已经做了15年的事情。在我的生活中,我做过很多次长时间的绝食,每周绝食,以及很多次间歇性的绝食,我把我的进食时间压缩到5-8个小时。但是在过去的几个月里,我尝试了隔日禁食,到目前为止,这种方法对我来说是最成功的。每个人都是不同的,在一天结束的时候,你只需要找到适合你的方法。

I've always put on weight quite easily,and have had no problem storing food.Perhaps it's genetics,my family has a strong and long history of type two diabetes,hinting to the idea that insulin levels in my family can remain high,thus making it impossible to access my fat stores.Obviously,fasting drops your insulin levels,allowing your body to access and burn its fat reserves which,again,has been shown to have a tremendous amounts of benefits.

我总是很容易发胖,而且在储存食物方面也没有问题。也许是遗传因素----我的家族有强烈且长期的2型糖尿病史,这暗示着我的家族中胰岛素水平仍然很高,因此不可能存储我的脂肪。显然,禁食会降低你的胰岛素水平,让你的身体进入并燃烧脂肪储备,这再一次被证明有巨大的好处。

Alternate-day fasting has given me something consistent to go with when it comes to maintaining and stabilizing my weight.For me,intermittent fasting just wasn't doing it,I found I could not eat what I enjoy without packing on extra fat and slowly increasing my weight.I also did many prolonged fasts,which helped me drop my extra fat,but then I'd put it back on.This was true for me even whilst eating a healthy,whole grain fully plant-based diet.

隔日禁食在维持和稳定体重方面给了我一些持之以恒的东西。对我来说,间歇性禁食根本不管用----我发现如果不增加额外的脂肪和慢慢增加体重,我就不能吃我喜欢吃的东西。我还经常长时间禁食,这有助于我减少多余的脂肪,但之后我又会把它放回去。这对我来说是真的,即使是吃一个健康的,全谷物完全植物性饮食。

With alternate-day fasting,I do not gain weight,and my energy levels have increased to the point where I am now working out at the end of every fast.I've never experienced so much energy an I've never felt so alert.I had a glimpse of it with intermittent fasting,but the period without food just wasn't long enough for me,I feel,to really tap into the benefits of fasting.

通过隔日禁食,我的体重不会增加,而且我的能量水平已经增加到每次禁食结束后我都要锻炼的程度。我从来没有经历过这么多的能量,我从来没有感到这么警觉。我曾在间歇性禁食中见过这种情况,但我觉得没有食物的时间对我来说不够长,不能真正体会到禁食的好处。

Simple Schedule

简单的时间表

So what does alternate-day fasting look like?It's when you eat one day,and then fast the next.Simple.

那么隔日禁食是什么样的呢?就是你前一天吃东西,第二天就绝食。很简单。

So,for example,what I do is I will eat on a Monday,and then have my last meal in the evening.Then,I wait until Wednesday morning to eat again.So,I am doing 36-40 hour fasts,quite often.What recommended alternate-day fasting looks like is eating on Monday,and then not eating until 24 hours after,or Tuesday night.Or,eating on Monday,and then restricting your calorie intake the next day to only 500 calories.,and then repeat throughout the week.

例如,我会在星期一吃饭,然后在晚上吃最后一餐。然后,我等到星期三早上再吃。所以,我经常进行36-40小时的禁食。推荐的隔日禁食应该是在周一进食,之后24小时或者周二晚上才进食。或者,星期一吃饭,然后把第二天的卡路里摄入量限制在500卡,然后一周重复这样做。

I've been fasting for a quite a long time,so my body is quite fat adapted.It's not difficult for me to fast and when I do I do not feel hungry at all,which means my body has adapted itself to'consuming'it's stored energy.I am at the point where alternate-day fasting for me usually means not eating for at least 40 hours and after a workout,and every now and then I will extend my fast to 72 or more hours and throw in a workout at the end those fasts as well.The food I eat during my eating periods is,again,a whole foods plant-based diet.

我已经禁食很长时间了,所以我的身体已经适应了肥胖。禁食对我来说并不困难,当我这样做的时候,我一点也不感到饥饿,这意味着我的身体已经适应了消耗它储存的能量。对我来说,隔日禁食通常意味着在运动后至少40小时不吃东西,而且我会不时地将禁食延长到72小时或更长时间,并在禁食结束时也进行一次锻炼。我在进食期间所吃的食物,再次,是一种纯天然的植物性饮食。

Weight Loss

减肥

That's how I do it,and doing it this way I dropped nearly 20 pounds before eventually stabilizing my weight.I usually do alternate-day fasting,but every now and then I will eat two days in a row here and there.So I am not extremely strict on myself,but then again,my fasting periods are longer and I believe it's easier for me simply because I am well adapted to the practice,and my body type and perhaps my genetics helps me have an easier time with it.

我就是这样做的,这样做的话,我在最终稳定体重之前减掉了将近20磅。我通常隔日禁食,但偶尔会连续两天到处吃东西。所以我对自己并不是非常严格,但是话又说回来,我的禁食期更长,我相信这对我来说更容易,因为我很好地适应了这种做法,我的体型和可能我的遗传学帮助我更容易地适应它。

If you're looking to shed some fat from your body,it's something I recommend you try,it's great because it forces you to enter into a fat period for a longer state than intermittent fasting,and allows you to utilize more of your fat reserves.

如果你想减少体内的脂肪,我建议你尝试一下----这很好,因为它迫使你进入脂肪阶段,比间歇性禁食时间更长,并且允许你更多地利用脂肪储备。

You can look at alternate-day fasting as an'extreme'form of fasting,although there is nothing extreme about it and it's completely safe.If you're someone who has never fasted before,I recommend you start off with intermittent fasting,as fasting alone for someone who has never practiced it can be quite difficult at first until your body gets used to it.

你可以把隔日禁食看作是一种"极端"的禁食形式,尽管它没有什么极端的,而且是完全安全的。如果你以前从来没有禁食过,我建议你从间歇性禁食开始,因为对于从来没有禁食过的人来说,单独禁食一开始是相当困难的,直到你的身体适应它。

Resources

资源

If you're looking for some great resources on this topic beyond simply reading and searching for scholarly peer-reviewed publications on the subject via online journal databases(there are lots),you can visit Dr.Jason Fung's website blog here.There are a lot of great informative articles on the subject there.

如果你不仅仅是通过在线期刊数据库阅读和搜索关于这个主题的学术同行评审出版物(有很多),而是在这个主题上寻找一些很好的资源,你可以访问冯博士的网站博客。那里有很多关于这个主题的内容丰富的文章。

Another great resource is Krista Varady,PhD,a Professor of Nutrition at the University of Illinois,Chicago.Her research focuses on the efficacy of intermittent fasting for weight loss,weight maintenance,and cardio-protection in obese adults.Her work is funded by the NIH,American Heart Association,International Life Sciences Institute,and the University of Illinois.She has published over 70 publications on this topic,and is also the author of a book for the general public,entitled the"Every Other Day Diet".

另一个重要的资源是 Krista Varady 博士,芝加哥伊利诺伊大学厄巴纳-香槟分校的营养学教授。她的研究集中在间歇性禁食对于肥胖的成年人减肥、维持体重和保护心脏的功效。她的研究得到了美国国立卫生研究院、美国心脏协会、国际生命科学研究所和伊利诺伊大学厄巴纳-香槟分校的资助。她已经出版了70多本关于这个主题的出版物,并且还是一本面向公众的书的作者,书名是《每隔一天的饮食》。

Her"book for the general public,"The Every-Other-Day Diet:The Diet That Lets You Eat All You Want(Half the Time)and Keep the Weight Off is a great place to start.

她的"面向大众的书"《每隔一天的饮食:让你想吃多少就吃多少的饮食(一半时间)和减肥》是一个很好的开始。

来源:

https://www.collective-evolution.com/2020/02/20/intermittent-fasting-is-great-but-alternate-day-fasting-is-having-a-big-impact-on-my-body/

  • 本文由 发表于 2020年2月28日10:23:10
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