科学家们分析了4种最新的饮食时尚，2种绝对不推荐

科学家们分析了4种最新的饮食时尚，2种绝对不推荐

Every year a new batch of diets become trendy. In the past, the blood group, ketogenic, Pioppi and gluten-free diets were among the most popular. These have made way for the mono diet, charcoal detox, Noom, time-restricted feeding and Fast800.

每年都有一批新的饮食变得流行起来。过去，最受欢迎的饮食是血型、生酮、pioppi和无麸质饮食。这些都让位于单一饮食、木炭排毒、限时喂养和快速800饮食法。

So what are these new diets and is there any scientific evidence to support them?

那么，这些新的饮食是什么?有没有科学证据支持呢?

1. Mono diet

1。单一饮食

The monotrophic or mono diet limits food intake to just one food group such as meat or fruit, or one individual food like potato or chicken, each day.

单营养或单营养饮食限制每天只摄入一组食物，如肉或水果，或一种单独的食物，如土豆或鸡肉。

The mono diet has no scientific basis and no research has been done on it. It's definitely a fad and should not be followed.

单一饮食没有科学依据，也没有对此进行研究。这绝对是一种时尚，不应该被效仿。

It leads to weight loss because your food intake is so limited (one food per day) that you get sick of that food very quickly and so automatically achieve a reduced kilojoule intake.

它会导致体重下降，因为你的食物摄入量非常有限(每天一种食物)，你很快就会对这种食物感到厌倦，因此自动地减少了千焦耳的摄入量。

If you ate three apples at each main meal and had another three as between-meal snacks then your total kilojoule intake from the 12 apples would be about 4,000 kilojoules (950 calories).

如果你在每顿主食中吃了三个苹果，在餐间吃了另外三个，那么你从12个苹果中摄取的总热量大约是4000千焦(950卡路里)。

The mono diet is nutritionally inadequate. The nutrients most deficient will depend on the individual foods consumed, but if you follow the mono diet long term, you would eventually develop vitamin and mineral deficiencies.

单一饮食营养不足。最缺乏的营养素将取决于所消费的个别食物，但如果你长期坚持单一饮食，你最终会出现维生素和矿物质缺乏。

2. Charcoal detox

2。木炭排毒

The charcoal detox diet claims to help people lose weight by "detoxing" them. It involves periods of fasting and consumption of tea or juice drinks that contain charcoal.

木炭排毒饮食声称可以帮助人们通过“排毒”来减肥。它包括禁食和饮用含有木炭的茶或果汁饮料。

It is definitely not recommended.

绝对不建议这样做。

Medical professionals use activated charcoal to treat patients who have been poisoned or have overdosed on specific medications. Charcoal can bind to some compounds and remove them from the body.

医疗专业人员使用活性炭来治疗中毒或服用过量特定药物的病人。木炭能与某些化合物结合并将它们从体内清除。

There is no scientific evidence to support the use of charcoal as a weight loss strategy.

没有科学证据支持将木炭用作减肥策略。

Charcoal detox plans also include dietary restrictions or fasts, so people might lose weight because they're consuming fewer kilojoules.

木炭解毒计划还包括饮食限制或禁食，因此人们可能会因为少摄入千焦而减肥。

Charcoal is not selective. It can bind to some medications and nutrients, as well as toxic substances, so there is the potential for charcoal to trigger nutrient deficiencies and/or make some medications less effective.

木炭没有选择性。它可以与一些药物和营养物质以及有毒物质结合，因此木炭有可能引发营养不足和/或使某些药物的疗效降低。

Side-effects of using charcoal include nausea and constipation.

使用木炭的副作用包括恶心和便秘。

3. Time-restricted feeding

3。限时喂养

Time-restricted feeding is a type of intermittent fast that involves restricting the time of day that you are "allowed" to eat. This typically means eating in a window lasting four to ten hours.

限时喂养是一种间歇性的快速进食，它包括限制一天中“允许”进食的时间。这通常意味着在一个窗口吃4到10个小时。

While energy-restriction during this period is not a specific recommendation, it happens as a consequence of eating only during a shorter period of time than usual.

虽然这段时间内的能量限制不是一个具体的建议，但它的发生是由于只在比平时更短的时间内进食。

The difference between time-restricted feeding compared to other intermittent fasting strategies is that recent research suggests some metabolic benefits are initiated following a fasting period that lasts for 16 hours, as opposed to a typical overnight fast of ten to 12 hours.

与其他断断续续的禁食策略相比，限时喂养的区别在于，最近的研究表明，与典型的10到12小时的过夜禁食相比，禁食持续16小时后开始了一些代谢益处。

Researchers have reported some promising effects on the amount of body fat, insulin sensitivity and blood cholesterol with time-restricted feeding windows, although some studies have reported benefits for weight but not for fat mass, blood cholesterol or markers of type 2 diabetes risk.

研究人员报告了一些有希望的效果，对身体脂肪量，胰岛素敏感性和血液胆固醇的时间限制喂养窗口，虽然一些研究报告了体重的好处，但没有对脂肪量，血液胆固醇或2型糖尿病的风险标记物。

Further research is required to determine whether any health effects of time-restricted feeding are due to regular 16-hour fasting periods, or simply because eating over a small time window reduces energy intake.

需要进一步的研究来确定限时进食是否会对健康产生影响，是由于有规律的16小时禁食，还是仅仅因为在一小段时间内进食会减少能量摄入。

If this approach helps you get started on a healthy lifestyle and your GP gives you the all clear, then try it. You will need to follow up with some permanent changes to your lifestyle so your food and physical activity patterns are improved in the long term.

如果这种方法能帮助你开始健康的生活方式，并且你的家庭医生给了你明确的建议，那就试试吧。你需要对你的生活方式进行一些永久性的改变，这样你的饮食和身体活动模式才能在长期内得到改善。

4. Fast800

4。快速800

The Fast800 diet by Michael Mosley encourages a daily intake of just 800 calories (about 3,350 kilojoules) during the initial intensive phase of the Blood Sugar Diet.

迈克尔·莫斯利(Michael Mosley)设计的“快速800饮食法”(Fast800 diet)鼓励在血糖饮食的最初强化阶段，每天只摄入800卡路里(约3350千焦)。

This lasts for up to eight weeks and is supposed to help you rapidly lose weight and improve your blood sugar levels.

这种方法持续8周，可以帮助你快速减肥，提高血糖水平。

Two recent studies provide some evidence that supports these claims: the DiRECT and DROPLET trials.

最近的两项研究提供了一些支持这些说法的证据：直接试验和液滴试验。

In these studies, GPs prescribed patients who were obese and/or had type 2 diabetes an initial diet of 800 calories, using formulated meal replacements. This initial phase was followed by a gradual reintroduction of food. Participants also received structured support to help them maintain the weight loss.

在这些研究中，全科医生给肥胖和/或2型糖尿病患者开了处方，他们最初的饮食是800卡路里，使用的是配方代餐。在这一最初阶段之后，逐步重新引进粮食。参与者还得到了有组织的支持，以帮助他们保持体重减轻。

Both studies compared the intervention to a control group who received either usual care or treatment using best practice guidelines.

两项研究都将干预与对照组进行了比较，对照组要么接受常规护理，要么接受最佳实践指南的治疗。

They found participants in the 800 calorie groups lost more weight and more of the adults with type 2 diabetes achieved remission than the control groups.

他们发现，与对照组相比，800卡路里组的参与者减掉了更多的体重，2型糖尿病患者中有更多的人获得了缓解。

This is what you would expect, given the intervention was very intensive and included a very low total daily energy intake.

这正是你所期望的，因为干预非常密集，包括非常低的每日总能量摄入。

But the low energy intake can make the Fast800 difficult to stick to. It can also be challenging to get enough nutrients, so protocols need to be carefully followed and any recommended nutrient supplements taken.

但低能量摄入会使FAST800难以坚持。获取足够的营养素也是一项挑战，因此需要认真遵守协议，并服用任何推荐的营养补充剂。

Fast800 is not suitable for people with a history of eating disorders or health conditions such as liver disease. So if you're considering it, talk to your GP.

FAST800不适用于有进食障碍或肝病等健康状况的人。所以如果你正在考虑的话，和你的家庭医生谈谈。

When it comes to weight loss, there are no magic tricks that guarantee success. Have a health check up with your GP, focus on making healthy lifestyle changes and if you need more support, ask to be referred to an accredited practising dietitian.

说到减肥，没有什么魔法能保证成功。与你的家庭医生进行健康检查，集中精力改变健康的生活方式，如果你需要更多的支持，请咨询一位合格的执业营养师。