Over the past couple years,intermittent fasting它因其它的关注而引起了重大关注体重减轻的潜在作用万博彩票下载安卓狗万体育买球, but recent research suggests there may be far more benefits to the strategy than just whittling your middle — it’s possible it might even extend your life.
In areview articlepublished in The New England Journal of Medicine, neuroscientist Mark Mattson, PhD, of Johns Hopkins Medicine looked at numerous intermittent fasting plans and concluded that two, in particular, are especially effective: either restricting your eating time to a 6–8 hour window every day, or a technique called 5:2 fasting that involves eating normally for five days and then eating only one moderate-sized meal two days per week.
“We are at a transition point where we could soon consider adding information about intermittent fasting to medical school curricula alongside standard advice about healthy diets and exercise,” he notes.
SOLID RESEARCH
Why would something as simple as not eating for a big chunk of time help you live longer? The answer lies in the breadth of benefits that have been found in both animal and human studies.
For example, fasting hasshown improvements in blood pressure和休息的心率，使其对心血管健康有利。几项研究也表明它可能是有效减肥万博彩票下载安卓狗万体育买球, which can help prevent obesity and diabetes — which have both been connected to shorter lifespans.
A2018 study在小鼠上完成的表明，当动物每天只吃一顿饭，因此禁食时间更长，它们不仅具有较长的寿命，而且表现出与年龄相关的肝病和代谢疾病的风险较小。
马特森在综述中说，研究表明，禁食可改善血糖调节，降低炎症并增加对压力的抵抗力。所有这些在寿命方面都可能产生重大影响。
PLAYING WITH TIME
Like any strategy that involves changing how you eat, individual results will vary, especially if you make someinitial missteps就像在“食物窗户”中暴饮暴食一样，选择不健康的食物，久坐不动并做出巨大的改变。
Also, keep in mind that you may need to play around with variations on intermittent fasting to find what works best for you. Although Mattson indicated that the time-restricted window of 6–8 hours or the 5:2 approach seemed the most effective, neither of those might be the best fit for you, and that’s OK. You can still do intermittent fasting using a different tactic.
心脏病专家路易莎·佩特雷（Luiza Petre）博士说，例如，您可能会将饮食窗口扩展到10个小时，或者您可以在禁食日的数量上玩耍。
她指出，根据某人想要如何在日常生活中实施间歇性禁食，可以将5：2计划调整为7：1或1：1。
“When you’re getting started, it’s much better to see this as a long-term strategy and experiment with different schedules, rather than think you need to stick to one specific schedule because that’s what worked for a friend or family member,” Petre says.
GETTING STARTED
Intermittent fasting doesn’t involve specific foods, but rather, a strict schedule regarding when you eat, says Dr. Jason Fung, author of “The Complete Guide to Fasting.” That said, it’s a great opportunity to overhaul your diet if you’ve been getting a little too junk-food-reliant lately.
“One major advantage to intermittent fasting is that it can be part of any eating plan you’re following likelow-carb,ketogenic,古or something else,” he says. “It can also be a nice kick off to改变饮食习惯to include healthy foods if you’re not doing that already.
尝试间歇性禁食是最简单的方法do the most common variation first, he suggests, which is an 8-hour block, followed by fasting time that includes sleep. For example, “breaking your fast” — which is how breakfast got its name, after all — at 9 a.m. and having dinner at 5 p.m. and then not eating again until the next morning.
马特森（Mattson）提到的好处不仅可以赋予您的好处，而且还为您提供了消化和睡眠质量方面的其他优势，因为已经证明，在相当空旷的胃中上床睡觉对这两个问题都更好。
Fung建议尝试使用大约一周左右的时间，以使您的身体有时间进行调整。之后，如果您必须在一定程度上调整时间块，或者您希望切换到其他变化，例如5：2饮食计划或类似的on-On-Off禁食时间表。
给自己至少几天（理想情况下是更长的时间），每次都要切换策略很重要，因为它使您可以看到非食品区域的改善，例如更多的精力，更深的睡眠和情绪。就像您可能对食物跟踪的可能性一样，每天记录间歇性禁食的效果，以确定您的调整程度。
It’s also possible that intermittent fasting is not your groove, and that’s OK, too. But most likely, simply trying this way of eating is likely to make you more conscious not just of when you eat, but also what you’re consuming.
“Even if you decide not to do this type of strategy, you’ll probably create more awareness around your food,” says Fung. “And that is always a good thing.”
