禁食的事实

在开始你自己的快速之前你应该知道什么

如果你不习惯，16个小时不吃东西是很困难的. 24小时不吃东西是完全不可能的. 然而, 有了正确的准备和心态, 患者可以从禁食中获得巨大的好处, 包括优化血压, 改善血糖控制, 健康减肥等等.

我们来看看什么是快, the types of fasting options and the positive results that can be felt when a fast is completed properly. 

跳转到一个特定的部分:

• 什么是快速?
• 什么是mTOR?
• 24小时消化时间表
• 禁食时允许吃什么?
• 禁食的好处
• 谁应该避免禁食?
• 不同类型的斋戒
• 斋戒月经
• 如何为禁食做准备?
• 打破关于禁食的神话

---

什么是快速?

Fasting is the voluntary restriction of food and/or drink intake for a certain period, 通常是16小时或更长时间. 有些类型的禁食可以持续几天甚至几周, 可能还包括摄入某些液体，如水或果汁.

虽然禁食的目的各不相同, one major health benefit of abstaining from calories for a prolonged period of time is the suppression of mTOR to 促进自噬 给身体一个急需的休息，让它重建得更强壮. 

“Your gut cells will not rejuvenate if you’re constantly giving them food because they can never rest. 你所有的器官都需要休息，因为那是它们再生的时候. But they also need stress; you have to stress the muscle or organ so it can build back stronger. 给器官施加压力的方法之一是禁食.”

-Dr. 玛格丽特韦斯顿

什么是mTOR?

哺乳动物雷帕霉素靶蛋白(mTOR) is the regulating protein associated with fasting that responds to growth hormones and nutrients, 特别是氨基酸. 禁食时，mTOR活性被抑制，发生自噬. 自噬是机体对受损细胞的自然分解. mTOR也可以通过运动来抑制, 模仿热量限制和药物的补充剂. 

“通过回收旧的或受损的细胞，身体变得更有效率. 如果你的细胞部分受损, the body can take those in and the cell will work better; the mitochondria become more efficient and make more ATP and you have more energy.”

-Dr. 玛格丽特韦斯顿

禁食期间的24小时消化时间

• 前4个小时: we use or store what we eat, which is why you don’t want to go to bed right after eating)
• 当它耗尽后，身体就会使用储存在肝脏中的糖原
• 16小时: Your body is using protein to make glucose for a short amount of time before switching to fat as a source
• 最长24小时 & 除了一旦糖原消失, we go into Ketosis — a process in which our bodies burn fat as fuel because the carbohydrate supply is exhausted

Note: Some people have a large amount of glycogen stored which means it can take a day or longer to get into Ketosis. 目标是在正常状态和这种状态之间轻松地来回切换.

禁食时允许吃什么?

这取决于你禁食的原因. 如果你这么做 优化肠道健康任何你需要消化的东西都会打破你的禁食. 黑咖啡和花草茶被认为是好的. 柠檬、醋和苏打水通常都可以.

Stevia and other natural sweeteners may be allowed but this depends on if they spike glucose levels, 这需要测试才能确定. 如果你注意到尖峰，应该避免使用.

骨汤能打破禁食吗?

是的, 严格来说，骨汤可以打破禁食, 特别是如果你禁食是为了产生生长激素. 骨汤含有蛋白质，所以身体必须努力处理它. If you’re doing your fast just for calories and weight loss, bone broth is considered OK. 

禁食有什么好处?

• 减少系统炎症
• 改善血糖控制
• 调节血压和胆固醇 
• 增强大脑功能
• 减肥/支持维持健康的体重
• 去除多余的皮肤(从松弛的皮肤中获取多余的蛋白质) 
• 增加生长激素分泌 
• 抑制肿瘤生长

“长时间禁食会让你受益更多. 很多人认为他们会从任何形式的禁食中获得自噬, 但你必须坚持2天或更长时间才能看到效果. 干细胞直到第3天左右才会变得更活跃或恢复活力.”

-Dr. 玛格丽特韦斯顿

谁应该避免禁食? 

• 怀孕的患者 
• 母乳喂养的澳洲幸运10正规官网开奖平台 
• 1型糖尿病患者 
• 服用降压药的人
• 18岁以下的个人
• 有饮食失调史的患者 

斋戒有哪些不同类型?

• 16:8间歇性禁食/限时进食: 16 hours of abstinence from calories followed by an 8-hour window of eating (the most popular form of fasting)
• 20:4间歇性禁食:禁食20小时，正常进食4小时
• 5:1:1禁食: 5天16/8禁食，1小时禁食，1天正常进食 
• 5:2禁食: Any two days of the week are restricted for 24 hours, while the other 5 are normal 
• 扩展绝食这些训练强度更大，可以持续7 - 30多天. An extended fast is usually performed under controlled circumstances and is done for a specific medical reason. 

为月经周期禁食

一些女性通过在月经周期前后禁食而受益. 一个好处是平衡胰岛素敏感性. 因为胰岛素抵抗会随着雌激素的增加而增加, 禁食可以帮助你减少极端的起起落落. Fasting can also help lower Estrogen in women with Estrogen Dominance; this helps regulate cycles.

禁食对月经有益的时间表

• 第1 - 12天参加以前对你有益的任何形式的禁食
• 第12 - 20天坚持间歇性禁食，以避免过多的周期中断
• 第21 - 28天:完全避免禁食

如何为禁食做准备

如果澳洲幸运10正规官网开奖平台在挣扎, they can increase protein and healthy fat intake to help keep blood sugar levels balanced heading into their fasted state. 知道我们 真的 不用像别人告诉我们的那样每两个小时吃一次东西!

当你的禁食完成后，尽量不要摄入碳水化合物. 这是一个重要的时刻, 如果你这样做了, 你会错过宝贵的重建期, you could experience 脑雾 and you will also likely need to take a nap right away. 

“你需要不断练习，不断进步! 慢慢开始是可以的，24小时禁食是一个伟大的目标. Ghrelin – the ‘Hunger Hormone’ — goes up when you’re hungry but goes right back down if you don’t eat. You have the same hunger that you would feel not eating lunch if you didn’t eat dinner. 它不会累积起来. 如果你能保持忙碌，你就能度过难关!” 

-Dr. 玛格丽特韦斯顿

“长篇大论”的作用，使过程更容易 

ProLon是一种为期5天的模拟禁食饮食法. 这些专有, prepackaged foods are designed to regulate the body’s nutrient-sensing pathways and inhibit mTOR. 它给你的身体 一些 营养，而它仍然认为它是禁食. This allows you to get the benefits of fasting without any potential muscle loss and mitigating 一些 of the negative impacts on mood.

打破神话:消除关于禁食的错误信息 

“我做不到，因为我的血糖降得太低了.”

This can be indicative of poor metabolic health and they need to fix their daily eating habits and then they would be able to handle it, 但他们必须慢慢开始，花更多的时间准备.

It’s helpful for these individuals to use a continuous glucose monitor to gauge their blood sugar. Knowing that your blood is quantitatively in the right zone can help keep you less anxious and more motivated. Some physical symptoms of “low blood sugar” early on may actually be mental — shaking, 脑雾, 易怒, 等.

你可能会经历皮质醇的增加, 禁食16 - 20小时后的生长激素和去甲肾上腺素. 这会导致更多的能量，并可能导致某人变得摇摇欲坠.

“我要失去所有的肌肉.”

在禁食期间，你的生长激素实际上会增加. 然而，这使得你如何开斋更重要. 你刚刚经历了一些自噬. 你已经分解了你体内的一些坏细胞. Your muscles act like a sponge with the increase in growth hormone — if you give them what they need (lean meats, 健康的脂肪, 更少的碳水化合物)-你会建立更好的肌肉细胞和更多的力量.

“禁食不是又一种时尚吗?” 

No — humans have actually been fasting and experiencing the benefits of it forever. We didn’t have grocery stores before and would often go for long periods of time without eating. A recent study found a significant improvement in 10-year coronary heart disease risk among individuals who participated in fasting 作为斋月的一部分. 斋月庆祝活动已经持续了14个多世纪. 

“禁食会破坏我的新陈代谢吗??”

事实恰恰相反! Multiple studies have found that we gain a metabolic boost from short-to-mid-length fasts, including this one which found that the metabolism of patients who underwent a three-day fast was 最后上涨了14%. 

---

作者简介

Dr. 玛格丽特·韦斯顿经验丰富 俄亥俄州哥伦布市的功能医学医生. 她擅长于 激素疗法肠道健康优化和可持续体重管理计划. Dr. Weston often employs fasting — in a safe and controlled manner — as a method to help patients improve their gut health, 保持健康的体重，长寿, 更好的生活. 

有兴趣了解更多关于禁食的好处? Dr. Jason Fung is a leading expert when it comes to The Fasting Method and is the author of acclaimed books, 比如《澳洲幸运10最新正规开奖官网》, 斋戒巷的生活和长寿之道.