Cheat day科學嗎？應該如何進行？

01-25

RT
提高新陳代謝和獎勵自己我都理解，但是一天吃很多巧克力烤肉炸雞之類的話難道不會囤脂肪嗎。。！
還有Cheat Day如果是可以的，那當天應該注意些什麼吃幾分飽？如何運動？

放縱日把？

運動還是照常運動，沒差別。

首先你得明確放縱日是為了什麼。

減脂通常都會使用低碳水法，但身體在長時間低碳水之後會出現酮症，為了避免酮症對新陳代謝產生損害，因此每周就會有一天放縱日。

實際上放縱日的目的就是緩解酮症，原理很簡單，就是大量補充碳水化合物，讓身體在這一天有充足的糖分拿來補充，但並不是讓你胡吃海塞，你平時怎麼吃的，這天也得怎麼吃，只不過是慢碳換快碳，攝入增加而已，那種往死里吃的不叫放縱日，叫放蕩日。

而且放縱日嚴格來說應該叫放縱餐，一天只吃1~2餐這樣的飲食，從早吃到晚的那種就算了吧。

首先，有一個最經典的回答叫做

you dont cheat unless she is really hoooooot！！！

同樣的原理也應用在這個問題上。cheat day吃的時候就是吃最高糖最高油脂的那些食物，諸如冰淇淋、炸雞、酒水飲料等等等等。

on diet階段我個人的習慣是每天都把訓練內容列出來，估算一個大致的運動量，然後再把吃的東西一一記錄下來，這樣每天創造出多少熱量赤字就有了一定的概念。如果想要cross reference的話可以去一些幫你估算每天消耗熱量的網站，我自己用的多的是freedieting。到了cheat day的時候我會吃到freedieting上給我算出來的tdee這個水平，會比我當天的maintanence高几百卡，但是不會有大影響。做這些的好處就是你心裡對於自己這一周的成果可以有個底，不至於患得患失。

至於一天吃太多會不會囤積脂肪。首先，即使是cheat day你也得算著吃，不是讓你暴飲暴食的。其次，如果已經吃多了也不要擔心，我在youtube上看到很多人做那種一天吃1萬卡的挑戰，都是些資深健身選手。根據他們的經驗，即使某一天吃到了1萬卡，基於你的消化能力等等等等的因素，也不過就是健身房練個5天左右就可以消耗掉的。

來看看最近剛剛發表在Cell metabolism上的一篇文章

Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity: Cell Metabolism

Highlights

?19 adults with obesity were confined to a metabolic ward for two 2-week periods
?Cutting carbohydrates increased net fat oxidation, but cutting fat by equal calories had no effect
?Cutting fat resulted in more body fat loss as measured by metabolic balance
?Mathematical model simulations predicted small long-term differences in body fat

簡單總結就是，在總攝入熱量相等的情況下，低糖（碳水化合物）飲食增加了凈脂肪燃燒，而低脂飲食沒有改變。兩種飲食都降低了體脂，但是低脂飲食降的體脂更多。另外，實驗是在肥胖者身上做的。因此，至少根據這個研究結果，低脂飲食更適合減脂。

然後再來看看近期發表在Science translational medicine上的文章

http://stm.sciencemag.org/content/7/304/304re7.full

Excessive caloric intake acutely causes oxidative stress, GLUT4 carbonylation, and insulin resistance in healthy men

The irresistible effects of overfeeding

Obesity is very common in the United States and worldwide, and it is associated with a host of health problems collectively known as the metabolic syndrome. Insulin resistance is a key component of this syndrome, but the mechanism by which obesity promotes insulin resistance is not yet fully understood. Boden et al. studied a group of six healthy men who were subjected to overnutrition for 1 week while performing no physical activity. In that time, the men gained an average of 3.5 kg and showed signs of insulin resistance as well as oxidative stress. This process was associated with inactivation of GLUT4, a major insulin-facilitated glucose transporter, suggesting a potential approach for the development of future therapeutic agents.

Abstract

Obesity-linked insulin resistance greatly increases the risk for type 2 diabetes, hypertension, dyslipidemia, and non-alcoholic fatty liver disease, together known as the metabolic or insulin resistance syndrome. How obesity promotes insulin resistance remains incompletely understood. Plasma concentrations of free fatty acids and proinflammatory cytokines, endoplasmic reticulum ( ER) stress, and oxidative stress are all elevated in obesity and have been shown to induce insulin resistance. However, they may be late events that only develop after chronic excessive nutrient intake. The nature of the initial event that produces insulin resistance at the beginning of excess caloric intake and weight gain remains unknown. We show that feeding healthy men with ~6000 kcal/day of the common U.S. diet [~50% carbohydrate (CHO), ~ 35% fat, and ~15% protein] for 1 week produced a rapid weight gain of 3.5 kg and the rapid onset (after 2 to 3 days) of systemic and adipose tissue insulin resistance and oxidative stress but no inflammatory or ER stress. In adipose tissue, the oxidative stress resulted in extensive oxidation and carbonylation of numerous proteins, including carbonylation of GLUT4 near the glucose transport channel, which likely resulted in loss of GLUT4 activity. These results suggest that the initial event caused by overnutrition may be oxidative stress, which produces insulin resistance, at least in part, via carbonylation and oxidation-induced inactivation of GLUT4.

一句話總結，一次性吃太多還不運動，體重就會開始飆升，然後還有胰島素抵抗和氧化應激等跡象。（相關疾病就是肥胖、II型糖尿病）

當然，實驗是連續高熱量飲食一周。我認為這是為了得到更加顯著的結果。要是只狂吃一天還不運動的話，儘管暫時沒有任何實驗證據表示會發生什麼事（是沒人做過這個實驗，而不是得到無影響的結論），但實際上怎麼做決策，就看你自己了。反正我不會這麼干，要某天吃很多了我會用有氧運動給抵消掉。

科學就是美好～拿數據說話，不用瞎猜～

隨便吃。

只要第二天第三天斷食。

這個問題，我覺得，可以從兩個角度去看。

節食對減肥到底有沒有用？答案是肯定的，節制飲食能達到體重減輕的目的，視覺上給人的感覺是達到減肥的效果了。這個層面上，可以說節食對減肥是有用的。但是，你說，我光節食節食節食，甚至不食，亂食，對減肥有用嗎？從長遠來看必然是沒用的，並且對於身體各方面的傷害也是很大的，原理，樓上的各位大神已經給了答案。

節食好不好？答案當然是不好啦，身體的抗拒不說，心理上也是一種折磨啊，健身的孩子在保證正常健身階段飲食攝入的情況下，還會偶爾給自己安排cheat day，緩解一下酮症，也放鬆放鬆味蕾和心情。

所以，從身體到心理，從現在和長遠來看，節食都不是一個減肥的好選擇。

」管住嘴，邁開腿"

減肥的路上，你從來都不是一個人。

拔罐+飲食調整+運動

減掉十斤之後會給自己放個一兩天假

cheat day也不過是去吃一下平常想吃不能吃的一個東西

跟我一起減肥的妹子有個兩天cheat days吃四頓火鍋也沒胖的簡直是神人

每天都是Cheat day。