人们总是在寻找快速简便的减肥方法，这就是为什么每年都有大约50亿新的饮食书籍的原因 - 这是我们的不科学，但可能不准确，估计不准确。说到不科学，这些书中的计划的问题是他们所谓的“新”减肥方法尚未经过科学的测试。万博彩票下载安卓狗万体育买球当他们吸引科学家注意时，计划通常无法产生他们声称的出色结果。
最近，一种减肥方法引起了很多关注，人们在那儿不吃几个小时（通常16或更多）甚至一整天就去吃东西。搜索互联网和Reddit董事会，您会发现热情的奉献者谈论禁食，减肥，肌肉增长和其他好处的优势，例如改善的心理清晰度。万博彩票下载安卓狗万体育买球在那里是research to back up some of these claims, much of it is preliminary or was conducted on animals.
Lately, researchers have been looking into fasting more deeply and are starting to fill this knowledge void. A研究于今年5月发表在《美国医学协会杂志：内科》中sought to find out whether fasting was any better or worse at helping people lose weight than a more traditional diet. Here’s what they discovered:
WHAT DID THE STUDY EXAMINE?
该研究研究了两种饮食的有效性：
- 一个是替代日禁食，受试者在“禁食”天吃了很少的卡路里（占每日能量需求的25％（占每日能量需求的25％），而“盛宴”日的卡路里数量过多（占每日需求的125％）。
- The other program was more like what most of us imagine when we think of dieting: a calorie-restriction model where people aimed to eat slightly less than their energy need (75%) every day.
WHO TOOK PART IN THE STUDY?
总共一百人：18-64岁（平均年龄为44岁）的86名女性和14名男性。他们肥胖，但没有代谢性疾病（例如2型糖尿病或代谢综合征）。它们的胆固醇计数和血压都落在正常范围内。这些受试者分为三组 - 那些被制定的替代禁食计划，那些受到卡路里限制计划的人以及没有干预的人。使用数字量表（DEXA机）和MRI扫描仪对研究人员进行了严格跟踪其身体的变化，以记录受试者的体重和体内脂肪。
阅读更多>揭穿禁食有氧运动的神话
HOW LONG DID THE STUDY LAST?
A full year. The first six months were a weight-loss phase, and the second six-months were a weight-maintenance phase.
WHAT HAPPENED?
替代日禁食和热量限制组都减轻了大约相同数量的体重 - Fasters掉落并平均减少了其体重的6％，而卡路里限制器的损失为5.3％。但是，禁食团体中的人坚持不懈地挣扎。该小组的辍学率稍高（34个Fasters中的13个退出，而35个中的35个屈服于热量限制组）。Fasters在禁食的日子里通常进食的目标超过目标目标，而在盛宴上却少了允许的标记。
The researchers also monitored the subjects’ cardiovascular health through markers, like their cholesterol counts. That’s where one curious result occurred, which researchers cannot explain: By the end of the second six-month interval, those in the fasting group had experienced an increase in their LDL cholesterol. (LDL is what we think of as the “bad” cholesterol.) The caloric restriction group did not.
什么是外卖？
- 如果您的目标是减肥，则可以尝试禁食。它似乎有效以及每日热量限制。这项研究对替代日禁食是一种选择。其他受欢迎的人每天快12小时，每天16小时快速（通常称为“Leangains”饮食），每天20小时的快速（许多人称为“战士”饮食），或每周24小时的快速。
- 请记住，在这项研究之前，很多most compelling researchshowing body composition benefits of fasting was performed on “hard gainer” young males (i.e. guys who have a hard time building muscle). The results may not translate so well to other populations.
- 一群应该特别谨慎禁食的人是女性。方法可以cause a cascade of hormonal issues在女性中，包括甲状腺失衡和月经周期问题。
- If you try a fasting diet, do so in consultation with your doctor, especially if you have any cardiovascular risk factors like high cholesterol or blood pressure. Monitor both of them closely. And, perhaps most important, pay attention to how you feel throughout. The body often sends signals when something is going right or wrong. It’s our job to tune in to them.
- 请记住，没有饮食方法是神奇的。重要的是什么对您有用。
