间歇性禁食，或者如果是一种定时饮食方法，在过去几年中，减肥策略。有许多不同类型的if各个时期的禁食和非我ncluding the 16/8 or 5:2 methods. The former involves eating for 8 hours during the day — for example, 10 a.m.–6 p.m., and fasting the other 16 hours. The latter focuses on “normal” eating five days out of the week andeating minimally- 在其他两天内，500–600卡路里或更少。如果也是关于癌症，代谢疾病和糖尿病的研究的主题，部分原因是禁食对改善的影响可能对胰岛素敏感性and facilitating the body’s usage of stored fat for energy.
在这里，查看IF背后的科学，研究在体重减轻方面所说的话以及如何确定它是否适合您。万博彩票下载安卓狗万体育买球
间歇性禁食背后的科学
这concept of time-restricted feeding, like the 16/8 method mentioned above, began due in part to the intricate relationship between昼夜节律and the feeding/fasting cycle. Circadian rhythms are daily 24-hour rhythms that调节新陈代谢，生理和行为不仅在光或黑暗的条件下，而且与食物摄入量有关。当他们被破坏时，个体通常会增加代谢疾病和糖尿病的风险。关于禁食（和禁食多少）可以促进更强大的昼夜节律的研究，但一些动物研究表明，好处也可能包括改善睡眠and长寿。
研究对与体重有关的问题的看法
尽管有一些动物研究表明可能减肥的好处和热量限制，这些研究尚未对人类进行复制。虽然不乏轶事故事和个人意见，几乎没有科学证据的研究支持主张，即如果以及哪种类型的IF，对迄今为止的长期减肥或一般健康是有益的。万博彩票下载安卓狗万体育买球
IS INTERMITTENT FASTING RIGHT FOR YOU?
如果你是与食物的关系挣扎，适应任何限制性饮食可以损害心理和身体健康。间歇性禁食通常涉及忽略饥饿线索in favor of watching the clock and dealing with feelings of prolonged hunger or semi-starvation. This can trigger certain individuals to become fixated on food and to一旦重新引入食物过高在“适当”的时间。
Certain medical conditions and behaviors are also contraindicated with an eating pattern like IF, and you should always check with your doctor first before trying it. IF should not be attempted if you:
- Have poorly controlled diabetes and/or take medication for diabetes
- Have a history of disordered eating or eating disorders
- Are pregnant or breastfeeding
- 试图构思
- 是耐力运动员
- 正在服用依赖食物吸收的药物
底线
实施时饮食变化进入您的生活方式，要问自己的最重要的事情是“我可以在余生中做到这一点吗？”如果您正在尝试是否或任何饮食作为尽头改变身体大小或number on the scale而且每天都在努力度过，很可能不会持续很长时间（也没有任何感知的好处）。这是因为规则过度严格的饮食往往会对健康产生不利的长期影响，例如重量骑自行车，心血管风险和饮食混乱。
这best dietfor any individual is one they can sustain long term, that helps them feel good in their bodies and allows for a variety of nourishing, satisfying foods without restriction. If IF in some form fits that bill for you, wonderful. If it doesn’t, which is the case for many people, that’s OK, too. There are无数的吃法that can fit within individual lifestyles, schedules and dietary preferences. If you need guidance for where to start, work with a registered dietitian.
