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1. 一日三餐并非人类饮食所需，而是近几百年驯化出来的文化习惯。 2. 轻断食最常见的方法有4种，最适合新手的可能是8/16的每日轻断食，即：将每天进食时间控制在8小时以内。 3. 轻断食不是节食，也不应该有节食的副作用（饥饿、降低代谢、肌肉流失等） 4. 轻断食的潜在好处包括：产生更多酮体、改善代谢指标、延长寿命、益智作用、减肥…… 5. 这些人千万不要尝试断食：饮食障碍、一型糖尿病和服药的二型糖尿病、儿童、孕妇、哺乳期女性、肾上腺疾病、睡眠不足、压力过大者。 6. 轻断食几乎是生酮饮食的必修课，生酮适应期过后，你可能会发现断食超轻松！ 7. 进食期应该吃到身体满足为止，但也不是撑到爆炸。 8. 断食期注意补充水分、盐、骨头汤、或复合维生素矿物质。 9. 断食期如果饿了，就代表你没吃够或身体还没适应脂代谢。所以，饿了就应该去吃东西，别和食欲对着干，你强它更强！ 10. 推荐几篇瘦龙老师的文章，希望对你有用： 11. 轻断食对大部分人来说可能减肥又养生，但少数人可能会感觉不习惯。如果你在尝试后发现断食并不适合你，那就果断停止吧！毕竟，「饿了就吃，饱了就停」—— 这才是生酮饮食的乐趣和真谛所在！ 以上观点，供你参考！ 祝轻断食快乐！ ——爱你们的师姐 2017年7月21日 参考文献 1. Varady, K. A. (2011), Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?. Obesity Reviews, 12: e593–e601. doi:10.1111/j.1467-789X.2011.00873.x 2. Harvie MN, Pegington M, Mattson MP, et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomised trial in young overweight women. International journal of obesity (2005). 2011;35(5):714-727. doi:10.1038/ijo.2010.171. 3. Klempel, M. C., Kroeger, C. M., Bhutani, S., Trepanowski, J. F., & Varady, K. A. (2012). Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women. Nutrition Journal, 11(1), [98]. DOI: 10.1186/1475-2891-11-98 4. Shariatpanahi, Z., Shariatpanahi, M., Shahbazi, S., Hossaini, A., & Abadi, A. (2008). Effect of Ramadan fasting on some indices of insulin resistance and components of the metabolic syndrome in healthy male adults. British Journal of Nutrition, 100(1), 147-151. doi:10.1017/S000711450787231X 5. Krista A Varady, Surabhi Bhutani, Emily C Church, and Monica C Klempel Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults Am J Clin Nutr 2009 90: 5 1138-1143; First published online September 30, 2009. doi:10.3945/ajcn.2009.28380 6. R. Michael Anson, Zhihong Guo, Rafael de Cabo, Titilola Iyun, Michelle Rios, Adrienne Hagepanos, Donald K. Ingram, Mark A. Lane, and Mark P. Mattson Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake PNAS 2003 100 (10) 6216-6220; 7. Tikoo Kulbhushan,Tripathi Durga Nand,Kabra Dhiraj G.,Sharma Vikram and Gaikwad Anil Bhanudas(2007), Intermittent fasting prevents the progression of type I diabetic nephropathy in rats and changes the expression of Sir2 and p53, FEBS Letters, 581, doi: 10.1016/j.febslet.2007.02.006 8. Hiroshi Sogawa, Chiharu Kubo, Influence of short-term repeated fasting on the longevity of female (NZB×NZW)F1 mice, Mechanisms of Ageing and Development, Volume 115, Issue 1, 2000, Pages 61-71 9. R. Michael Anson, Zhihong Guo, Rafael de Cabo, Titilola Iyun, Michelle Rios, Adrienne Hagepanos, Donald K. Ingram, Mark A. Lane, and Mark P. Mattson Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake PNAS 2003 100 (10) 6216-6220 10. Veerendra Kumar Madala Halagappa, Zhihong Guo, Michelle Pearson, Yasuji Matsuoka, Roy G. Cutler, Frank M. LaFerla, Mark P. Mattson, Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer's disease, Neurobiology of Disease, Volume 26, Issue 1, April 2007, Pages 212-220 11. A. V. Witte, M. Fobker, R. Gellner, S. Knecht, and A. Flöel Caloric restriction improves memory in elderly humans PNAS 2009 106 (4) 1255-1260; published ahead of print January 26, 2009 12. Leonie K Heilbronn, Steven R Smith, Corby K Martin, Stephen D Anton, and Eric Ravussin Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism Am J Clin Nutr 2005 81: 1 69-73 13. HM Mirghani, SD Weerasinghe, JR Smith & M Ezimokhai. The effect of intermittent maternal fasting on human fetal breathing movements Pages 635-637 | Published online: 02 Jul 2009 14. Escape the Diet Trap by Dr John Briffa |
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