间歇性禁食101

想知道这是什么炒作? Here are answers to common questions about this eating style.

寻找减肥或保持体重的新方法? If so, you may want to jump on the intermittent fasting b和wagon. This style of eating has become very popular lately. That may be because many people find it easier to follow than other types of diets.

Not sure what intermittent fasting is or how it can help you manage your weight? Here are answers to some common questions about this eating style.

什么是间歇性禁食?

Intermittent fasting is less about what you eat 和 more about when you eat. This eating style focuses on only eating during certain times of the day or on specific days. During the other times, you don't eat anything, which is why it's called fasting. 在你禁食的时候, 保持水分是很重要的, 所以水, black coffee 和 unsweetened tea can be consumed.

Are there different ways to do intermittent fasting?

Just as there are many types of diets, there are also many ways to follow intermittent fasting. 以下是一些常见的选择:

• 12/12方法. Eating during a 12-hour window 和 fasting during a 12-hour window every day. 例如，每天早上8点到晚上8点之间进食.
• 16/8方法. Eating during an 8-hour window 和 fasting during a 16-hour window every day. For example, you only eat between 12 pm 和 8 pm daily.
• 5/2方法. Eating sensibly 5 days of the week 和 then fasting for 24 hours or severely restricting calories (usually only eating one meal) on 2 non-consecutive days during the week.

16/8方法 is the most popular method of intermittent fasting, but registered dietitians typically recommend the 12/12 method as the best intermittent fasting option.

How does intermittent fasting help with weight loss?

People who practice intermittent fasting tend to consume fewer calories when they can only eat for a set number of hours. But it's important to note that you still need to follow a healthy diet to meet your nutritional needs or this eating style won't provide much benefit. 在你吃饭的时候, it's recommended that you focus on foods such as vegetables, 水果, 精益蛋白质, healthy fats 和 whole grains 和 that you limit junk food, 过量的碳水化合物和过多的糖.

Another way intermittent fasting may help with weight loss is that the body produces less insulin when you eat less often, which makes it easier for stored fat to be burned for energy. Intermittent fasting may also change how certain hormones are released, 这反过来又能提高你的代谢率. 这会使你的身体燃烧更多的卡路里.

Are there are other benefits to intermittent fasting?

Many people find this eating style easier than other methods of weight loss because they don't have to eat or restrict certain foods. There's also no need to count calories or macros. Another benefit some intermittent fasters cite is that it makes their life easier because they do not have to make as many meals throughout the day.

间歇性禁食健康吗??

Some studies have shown that in addition to weight loss, intermittent fasting may also improve certain aspects of health, such as insulin resistance 和 inflammation in the body, although more research needs to be done on the subject. But this style of eating isn't generally recommended for people who are under a lot of stress 和 have imbalanced cortisol levels or for anyone with an eating disorder. Some diabetics also don't do well with intermittent fasting. You should talk to your doctor or a registered dietitian before changing to this style of eating, because intermittent fasting may not be a good option for everyone.