什么是间歇性禁食，它健康吗?

什么是间歇性禁食，它健康吗?

When you hear the word "fasting," you probably think of gimmicky diets. But a growing body of research suggests that cycling super low-calorie days into your normal eating plan could potentially improve your health. But before you skip lunch and let your gut start growling, read on for everything you need to know about

当你听到“禁食”这个词时，你可能会想到一些噱头式的饮食。但越来越多的研究表明，你的正常饮食计划中循环超低卡路里的日子，可能会改善你的健康状况。但是在你不吃午饭，肚子开始咕咕叫之前，请继续阅读你需要知道的一切

What is intermittent fasting（IF）?

什么是间歇性禁食（简称IF）?

In very basic terms, IF is occasional starvation done in a strategic way. The idea is to cycle between periods of regular eating and fasting, during which you severely restrict your calorie intake or don't consume any food at all. Some people fast for hours, while some may go for a full day or longer.

在非常基本的术语中（简称IF），禁食是以一种战略性的方法进行偶然式挨饿。即循环进行有规律的饮食和禁食，在这期间你严格限制你的卡路里摄入量或根本不吃任何食物。有些人禁食数小时，而有些人可能禁食一整天或更长时间。

Fasting isn't one size fits all

禁食并不是适合所有人的一种方法

IF may mean something different. One of the more commonly known fasting systems is the 5:2 diet, which involves restricting calories for two non-consecutive days a week and eating without calorie restraints on the other five days. (Jimmy Kimmel credited the 5:2 diet with his weight loss in a Men's Journal story last year.)

禁食可能有不同的含义。其中一个比较常见的禁食系统是5:2饮食法，它包括每周有非连续的两天限制摄入热量，其余五天不限制摄入热量。(去年，吉米·坎摩尔在《男性杂志》的一篇文章中把自己的减肥归功于5:2的饮食。)

Others may fast on a day-to-day basis by eating only during a specific time window. Mark Mattson, a neuroscientist at the National Institute on Aging in Maryland who has researched the subject extensively, shared with the New York Times that most days he skips breakfast and lunch and eats all of his calories within a six-hour window starting in the afternoon. And, Hugh Jackman revealed that he fasted for 16 hours and ate within an 8-hour window to get in shape for his role as Wolverine in 2013.

另一些人可能每天都会禁食，只在特定的时间段内进食。马里兰州国家年老研究所的神经学家马克·马特森对这个课题进行了广泛的研究，他在《纽约时报》分享说，大多数时候，他不吃早餐和午餐，在下午开始时的6个小时内就吃完了所有的卡路里。休·杰克曼透露，在2013年，为了扮演金刚狼进行塑性，他禁食16个小时，在8个小时内吃完东西。

The health benefits of fasting go beyond weight loss

禁食对健康的好处不仅仅是减肥

Fasting may improve your overall health and extend your life, likely due to the ways that it affects cell and hormone function, according to several studies. In one recent study in Cell Metabolism, for example, periodic fasting was linked to lower risks of heart disease, diabetes, cancer, and aging.

几项研究表明，禁食可能会改善你的整体健康状况，延长你的寿命，这可能是因为它影响细胞和激素功能的方式。例如，在最近的一项细胞代谢研究中，定期禁食可以降低心脏病、糖尿病、癌症和衰老的风险。

It typically focuses on when to eat, not necessarily what to eat

关键在于什么时候吃，而不是吃什么

There's no one-size-fits-all fasting diet; plans can be highly individualized. Some folks allow themselves to drink black coffee and green juice during the no-food period, while others may give themselves a cap of 500 calories on fasting days.

没有一刀切的节食法;计划可以高度个性化。有些人允许自己在不吃东西的时候喝黑咖啡和绿色果汁，其他人可能会在禁食的时候给自己500卡路里的上限。

For instance, Kimmel told Men's Journal that on fasting days his "meals" might consist of peanut butter and an apple, the whites of hard-boiled eggs, or possibly a bowl of oatmeal. "The rest of the week I'm a glutton—pizza and pasta and steak," he told the mag.

例如，坎摩尔告诉《男性杂志》，在禁食的日子里，他的“一日三餐”可能包括花生酱和一个苹果、白煮蛋的蛋清，或者可能是一碗燕麦粥。“这周剩下的时间，我就是个暴食者——披萨、意大利面和牛排，”他告诉该杂志。

It can help with weight loss, but it may not work for everyone

它有助于减肥，但它可能不是对每个人都有效

Hey, it helped Kimmel and Jackman shape up. But Mills warns that while a fasting program may aid weight loss, it's not a plan that is practical or sustainable for everyone.

嘿，这帮助基梅尔和杰克曼塑性。但是米尔斯警告说，虽然禁食计划可能有助于减肥，但这不是一个对每个人都实用或可持续的计划。

"It's not something that I personally recommend in my practice because I think there are lots of ways to get a jumpstart on weight loss without going cold turkey with food," she explains. "You can instead focus on eating more vegetables and fruits. That way you're focusing on picking healthy calories and adding nutrients. It's a positive change as opposed to an all-or-nothing mindset."

她解释说:“在实践中，这不是我个人推荐的东西，因为我认为有很多方法可以在不吃冷火鸡的情况下快速减肥。”相反，你可以多吃蔬菜和水果。这样你就可以专注于选择健康的卡路里和增加营养。这是一个积极的改变，而不是孤注一掷。”

A lot more research needs to be done, Mills says. But if you are curious about incorporating fasting into your eating plan, you should ask a health professional to help you design a plan that ensures you are eating the right foods on both fasting and non-fasting days to guarantee you stay in good health.

米尔斯说，还需要做更多的研究。但是，如果你对把禁食纳入你的饮食计划感到好奇，你应该请一位健康专家帮助你设计一个计划，确保你在禁食和非禁食的日子都吃正确的食物，以保证你保持健康。