【生酮進階】11個關於生酮飲食中輕斷食的真相（圖文）

1. 一日三餐並非人類飲食所需，而是近幾百年馴化出來的文化習慣。

2. 輕斷食最常見的方法有4種，最適合新手的可能是8/16的每日輕斷食，即：將每天進食時間控制在8小時以內。

3. 輕斷食不是節食，也不應該有節食的副作用（飢餓、降低代謝、肌肉流失等）

4. 輕斷食的潛在好處包括：產生更多酮體、改善代謝指標、延長壽命、益智作用、減肥……

5. 這些人千萬不要嘗試斷食：飲食障礙、一型糖尿病和服藥的二型糖尿病、兒童、孕婦、哺乳期女性、腎上腺疾病、睡眠不足、壓力過大者。

6. 輕斷食幾乎是生酮飲食的必修課，生酮適應期過後，你可能會發現斷食超輕鬆！

7. 進食期應該吃到身體滿足為止，但也不是撐到爆炸。

8. 斷食期注意補充水分、鹽、骨頭湯、或複合維生素礦物質。

9. 斷食期如果餓了，就代表你沒吃夠或身體還沒適應脂代謝。所以，餓了就應該去吃東西，別和食慾對著干，你強它更強！

10. 推薦幾篇瘦龍老師的文章，希望對你有用：

> 斷食會不會掉肌肉？

> 斷食會不會掉代謝？

> 不吃早餐會不會膽結石？

11. 輕斷食對大部分人來說可能減肥又養生，但少數人可能會感覺不習慣。如果你在嘗試後發現斷食並不適合你，那就果斷停止吧！畢竟，「餓了就吃，飽了就停」—— 這才是生酮飲食的樂趣和真諦所在！

以上觀點，供你參考！

祝輕斷食快樂！

——愛你們的師姐

2017年7月21日

參考文獻

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 Alzheimers 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. Fl?el 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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