Intermittent Fasting – What’s It All About?

Let’s take a closer have a look at the ins and (specifically) outs of what lifestyles inside the ‘rapid’ lane (geddit?!) truely involves

讓我們仔細看看“快”車道（geddit？！）真正需要的生活的來龍去脈和（主要）

I’m positive we’ve all been there:

我相信我們都去過那裡：

Browsing the inter-net seeking out the trendy recommendations, tricks and shortcuts to stepping into form, and rapid.

瀏覽互聯網，尋找最新的提示、技巧和捷徑以快速塑形。

Speaking of speedy, some thing you’ll have likely come upon is the ever-gift nutritional art of intermittent fasting (IF).

說到快速，你可能會遇到的就是間歇性禁食 (IF) 一直存在的飲食藝術。

Now, on the subject of dropping weight, most people are aware that it naturally involves eating a wee bit less. But what approximately now not consuming in any respect?

現在，當談到減肥時，我們大多數人都知道它自然會涉及少吃一點。但是根本不吃怎麼辦？

At least, no longer eating at sure times of the day.

至少，一天中的某些時間不吃東西。

The most commonplace method used for IF is the traditional ‘16:8’ day by day routine, so to speak.

可以說，IF 最常用的方法是經典的“16:8”日常生活。

In layman’s phrases? Skipping breakfast and loading up on larger food later within the day.

通俗的說？不吃早餐，在當天晚些時候吃大餐。

As with most people of conventional weight loss program fads, it’s heavily restriction based – more from a time-frame point of view, in this example.

與大多數經典節食時尚一樣，它在很大程度上是基於限制的——在這種情況下，更多的是從時間框架的角度來看。

But, in terms of our ingesting conduct, intermittent fasting works quite well for a few different reasons.

但是，就我們的飲食習慣而言，間歇性禁食效果很好，原因有幾個。

Let’s bounce into it’s pros and cons.

讓我們來看看它的優點和缺點。

INTERMITTENT FASTING AND BISCUITS

間歇性禁食和餅乾

One of the main reasons IF works for so many is the inclusion of the rather sociable hours surrounding lunchtime and dinner.

IF 為這麼多人工作的主要原因之一是午餐和晚餐周圍相當社交的時間。

This offers any ‘fasters’ the liberty to revel in meals out with their friends and possibly even a cheeky dessert or a bigger portion of steak.

這讓任何“吃得更快”的人都可以自由地與他們的伴侶一起享用美食，甚至可能是一份厚顏無恥的甜點或更多份的牛排。

Sounds like the correct in shape, right? No more sugar restrictive tactics and the threat to indulge to your preferred larger dishes. Salads? Bugger off.

聽起來很合適，對吧？不再有限製糖分的方法，並且有機會盡情享用您最喜歡的大菜。沙拉？開溜。

No such aspect as ‘awful’ foods anymore, only terrible timings, as they are saying.

正如他們所說，不再有“壞”食物之類的東西，只有糟糕的時機。

IF also plays into the age-vintage conundrum of past due-night time snacking.

IF 也解決了深夜吃零食這個古老的難題。

We’ve all achieved it, possibly more than we’re inclined to admit. A hard day’s work and a danger to unwind by using the telly. Dinner comes and is going, and we’re left with the ever tempting cupboard complete of biscuits.

我們都做到了，也許比我們願意承認的還要多。一天的辛苦工作，還有機會在電視旁放鬆一下。晚餐來來去去，我們只剩下誘人的裝滿餅乾的櫥櫃。

Alas, no more ‘after eights’ of any description in case you’re fasting. Once 8pm rolls round, that’s you clocked out, whether or not you want it or no longer. “STEP AWAY FROM THE COOKIE JAR.”

唉，如果你在禁食，就不再有任何描述的“八點後”了。一旦晚上 8 點左右，無論您喜不喜歡，您都可以下班。“遠離餅乾罐。”

That stated, for many, the ease of running with present conduct earlier than the reduce-off factor (good or awful) is a available tool, as it lowers the attempt required to make nice modifications.

也就是說，對於許多人來說，在分界點（好或壞）之前輕鬆處理現有習慣是一個方便的工具，因為它降低了做出積極改變所需的努力。

Just the very ‘shortcut’ to dropping weight that so many crave.

正是許多人渴望的減肥“捷徑”。

THE CAVEMAN APPROACH?

穴居人的方法？

Something you’ve no doubt stumble upon is the idea of our our bodies are very much like the ones of our hunter-gatherer ancestors. That’s right, cavemen.

毫無疑問，您會想到我們的身體與我們的狩獵採集祖先的身體非常相似。沒錯，穴居人。

Whilst that is actual in lots of regards, consider those limitless advantages of staying lively or Neanderthal dating strategies seen out and about on a Saturday night time, there’s more than meets the attention.

雖然這在許多方面都是正確的，但想想保持活躍的無窮無盡的好處或在周六晚上到處可見的尼安德特人求愛技巧，還有更多的東西。

IF supporters argue for the circadian basis of this sort of method. If you think about it, tribes could frequently hunt all through the daytime and unwind in the nighttime, playing the culmination in their labour, pretty literally. It makes feel then that we, as human beings, retain this sample to maximise performance.

IF 支持者主張這種策略的晝夜節律基礎。如果你想一想，部落通常會在白天打獵，晚上放鬆，享受他們的勞動成果，從字面上看。因此，作為人類，我們繼續這種模式以最大限度地提高性能是有道理的。

Studies have indicated relative success with lengthy-term fasting, for both fashionable health and weight control in particular.

研究表明，長期禁食相對成功，特別是對於一般健康和體重管理。

But, obviously, we not stay in dense rainforests, indulging on the carcasses of wild animals. We stay in towns, communities in which food is with ease available, wherein a Big Mac sits wrapped and prepared to head irrespective of the time of day.

但是，自然地，我們不再生活在茂密的熱帶雨林中，沉迷於野生動物的屍體。我們生活在食物隨手可得的城市和社區，巨無霸漢堡包好隨時準備出發。

This is one of the arguments many use to discredit the paleo approach. Sure, our our bodies may be greater primed for minimally processed ingredients and designed to devour greater nutrient wealthy sources but the fact is: the bigger image matters.

這是許多人用來詆毀古方法的論據之一。當然，我們的身體可能更傾向於接受最低限度的加工食品，並且旨在食用更多營養豐富的食物，但現實是：大局很重要。

When it involves the root of nutrients, power balance will always win.

當談到營養的根源時，能量平衡將永遠獲勝。

I don’t understand approximately you but deliver me half-hour in my local China Buffet King and I’ll sure as hell meet my day by day energy requirements (after which a few).

我不了解你，但給我 30 分鐘在我當地的中國自助餐王，我肯定會滿足我每天的能量需求（然後是一些）。

STOP BEING SO HORMONAL

別那麼荷爾蒙了

Another huge a part of the IF argument is the ever-demonised hormone insulin. Many argue it’s a right away factor of fat advantage but, as constantly, the devil is within the element.

IF 論點的另一大部分是一直被妖魔化的激素胰島素。許多人認為這是脂肪增加的直接組成部分，但一如既往，魔鬼在細節中。

Coming back over again to our excellent vintage buddy, the randomised clinical trial, outcomes have cautioned a positive gain to glucose law for kind 2 diabetes. Skip breakfast and pass a trip to the health practitioner, they declare.

再次回到我們的好老朋友，隨機臨床試驗，結果表明對 2 型糖尿病的葡萄糖調節有一定的益處。他們聲稱，不吃早餐，不去看醫生。

What’s greater, insulin can only increase the quantity of fats saved if the frame is in a caloric surplus.

更重要的是，如果身體熱量過剩，胰島素只能增加儲存的脂肪量。

The first-rate element? Your frame doesn’t care what time of day it is. If you regularly devour more than you deplete, you'll inevitably percent at the pounds.

最好的部分？你的身體不在乎一天中的什麼時間。如果你經常消費超過你的消費，你將不可避免地增加體重。

“But I can’t possibly devour that a good deal in eight hours, I hear you assert.” Once once more, context is prime.

“但我聽你說，我不可能在八小時內吃那麼多。” 再一次，上下文是關鍵。

During this window, many fall into the entice of definitely filling up on junk.

在此期間，許多人陷入了簡單地填滿垃圾的陷阱。

For any nutritional technique, there’s greater at play than absolutely amount or calories. Sure, it might be simpler to stick to an affordable quantity of calories if you lessen the time to be had for consuming but, evidently, takeaway pizza orders aren’t going to do you any favours.

對於任何飲食方法，不僅僅是數量或卡路里在起作用。當然，如果你減少吃飯的時間，堅持合理數量的卡路里可能會更容易，但自然地，外賣披薩訂單不會對你有任何好處。

EAT LESS, WEIGH LESS?

吃得少，體重少？

The majority of IF ‘literature’, if we will name it that, is closely-based totally across the drawbacks of consuming extra food according to day.

如果我們可以這樣稱呼的話，大部分 IF 的“文獻”很大程度上是基於每天吃更多飯菜的缺點。

Whilst the ‘metabolism boosting’ advantages of breakfast were quite disproven, it still has its vicinity for lots in our every day sports.

雖然早餐的“促進新陳代謝”的好處在某種程度上被證明是不正確的，但它仍然在我們的日常活動中佔有一席之地。

Once fed, the body supposedly can’t burn fat because of the presence of insulin, required to stability our blood sugars.

一旦餵食，身體就不能燃燒脂肪，因為胰島素的存在是平衡我們的血糖所必需的。

Of course, this hypothesis can be real for that time-frame but, once more, we must remember the entire day’s consumption.

當然，這個假設在那個時間範圍內可能是正確的，但我們必須再次考慮一整天的攝入量。

Studies have shown, time and time again, that the power we devour for the entire day is what genuinely matters.

研究一次又一次地表明，我們一整天消耗的能量才是真正重要的。

I bet it comes lower back to our appropriate antique buddy, correlation and causation. If you reflect onconsideration on it, the probability of sticking to a food plan or consuming slightly much less will honestly growth if the time you need to devour is decreased.

我想這又回到了我們的好老朋友，相關性和因果關係。如果你仔細想想，如果你必須吃的時間減少，堅持節食或少吃的可能性肯定會增加。

Similar to reducing out whole food corporations (definitely discouraged), the benefit of maintaining a deficit of energy in step with day will always growth.

類似於削減整個食物組（絕對不鼓勵），每天保持熱量不足的難易程度總是會增加。

I’m no mathematician, but the quantity of food you can squeeze into eight hours as opposed to sixteen might be going to be slightly lower.

我不是數學家，但是你可以擠進 8 小時而不是 16 小時的飯量可能會略低一些。

BUT HOW ABOUT SOCIALISING?

但是社交呢？

Something to don't forget is the concept that sustainability is prime. As cliché as it can be, doing something you experience is honestly vital.

需要考慮的是可持續性是關鍵的想法。儘管可能是陳詞濫調，但做自己喜歡的事情絕對很重要。

This truly applies to our consuming behavior. I don’t understand about you, but I enjoy the occasional nighttime out with my friends and, as you can probably imagine, we often stay out manner beyond the 8pm curfew.

這絕對適用於我們的飲食習慣。我不了解你，但我喜歡偶爾和我的伙伴們一起出去玩，而且，正如你可能想像的那樣，我們經常在晚上 8 點宵禁之後不出門。

When it involves any technique to fitness, socialising is surely a key focus.

當談到任何健康方法時，社交絕對是一個重點。

No-one wants to be the lone ranger who says no to a slice of cheesecake having checked their fasting agenda.

沒有人想成為一個在檢查了他們的禁食時間表後對一片芝士蛋糕說不的獨行俠。

Happiness, for me, is absolutely concentrated around friendships and taking part in the meals we share with others.

對我來說，幸福絕對以友誼和享受我們與他人分享的食物為中心。

Why depart your self out in the cold whilst you may experience the consolation of top company, true food and a balanced approach to all matters vitamins based.

當您可以享受良好的陪伴、美味的食物和以營養為基礎的所有事物的平衡方法時，為什麼要讓自己置身於寒冷之中。

CAN YOU STOMACH IT?

你能忍受嗎？

A perhaps greater regarding difficulty is the movement toward larger food that may over stretch our stomachs within the long term.

一個可能更令人擔憂的問題是大餐的趨勢，從長遠來看，這會使我們的胃過度伸展。

What does this mean for our hunger ranges?

這對我們的飢餓程度意味著什麼？

Think of it like a wage. If you’re an corporation and provide a huge enhance to your staff, they’ll evidently be pretty pleased.

把它想像成工資。如果您是雇主並為您的員工提供大幅加薪，他們自然會非常高興。

Our stomach is similar in lots of approaches, our tiers of satiety are very a whole lot based on quantity in place of pure calories.

我們的胃在很多方面都是相似的，我們的飽腹感很大程度上取決於體積而不是純卡路里。

Once you offer a sure stage of food intake, your frame clearly increases its expectations.

一旦你提供了一定水平的食物攝入量，你的身體自然會提高它的期望值。

A motion towards a more conventional ingesting pattern can go away you feeling particularly quick-modified.

向更傳統的飲食模式轉變可能會讓您感覺有些短促。

Cue intervals of over intake and again to the drawing board we move.

提示過度消費的時期，然後回到我們去的繪圖板上。

IT’S AS SIMPLE AS IN AND OUT

就像進出一樣簡單

To take a balanced view, IF does work for lots. It’s a on hand tool to lessen the regularly-unavoidable anxieties a variety of us face on the subject of dropping weight.

從平衡的角度來看，IF 確實適用於許多人。它是一種方便的工具，可以減少我們很多人在減肥時經常面臨的不可避免的焦慮。

But right here’s the kicker: it doesn’t ought to be so difficult.

但這裡是踢球者：它不必那麼難。

Something I love approximately learning is the reality that you never forget the fundamentals.

我喜歡學習的一點是你永遠不會忘記基礎知識。

As a Chemist I can simply vouch for the significance or maybe simplicity of thermodynamics.

作為一名化學家，我絕對可以保證熱力學的重要性甚至是簡單性。

Don’t worry, I’ll save you the nitty gritty, however not anything will ever exchange the fact that power in and out is a conventional fact.

別擔心，我會為你省去細節，但沒有什麼能改變這樣一個事實，即能量進出是一個普遍的真理。

Not even ‘faux news’ can argue in opposition to that.

即使是“假新聞”也無法反駁這一點。

I assume the age-antique conundrum we face is that promoting the idea of balance and being realistic will by no means make front page news.

我想我們面臨的一個古老的難題是，推銷平衡和明智的想法永遠不會成為頭版新聞。

People enjoy a feel of controversy and the ever-desirable idea of a short-repair or the demonising of sure foods or rouines.

人們喜歡一種爭議感，以及一種快速修復或妖魔化某些食物或例行公事的誘人想法。

We stay for the subsequent trend or on the spot pride.

我們為下一個趨勢或即時滿足而生。

But something you can’t probable replace is sustainability.

但你不可能取代的是可持續性。

Sure, I need to be consistent with what I’m eating and what sort of I’m eating, however placed a few birthday cake on my plate and you could bet on me taking my slice.

當然，我必須與我吃的東西和吃的量保持一致，但是在我的盤子裡放一些生日蛋糕，你可以打賭我會吃掉我的那片。

This is the splendor of nutrition, it may be something you want it to be.

這就是營養之美，它可以是你想要的任何東西。

Sure, we have a few policies to stick to, but like most things, the fundamentals will serve you well.

當然，我們有一些規則要遵守，但和大多數事情一樣，基礎知識會很好地為您服務。

Think of it as a foundation.

把它想像成一個基礎。

If you construct a sturdy base of healthful conduct, sound expertise and a willingness to evolve, you’ll pass some distance.

如果你建立了健康的習慣、紮實的知識和適應的意願，你會走得很遠。

But jump into the subsequent fad every month and you’ll be out on the streets very quickly.

但是每個月跳入下一個時尚，你很快就會走上街頭。

A CHEEKY PUDDING?

一個厚臉皮的布丁？

So there you have it, a wee bit more to fasting than possibly you realised.

所以你有它，禁食比你意識到的要多一點。

Can it give you the results you want? Sure aspect. But it really isn’t the be all and stop all that many declare it's far.

它可以為你工作嗎？肯定的事。但這絕對不是許多人聲稱的全部和結束。

I don’t know about you, however ‘breaking-the-fast’ is always something I sit up for. Call me old school, however a hearty bowl of oats to get my day started out is all I could ever want for.

我不了解你，但“快速突破”一直是我所期待的。稱我為老式的，但一碗豐盛的燕麥讓我的一天開始是我所希望的。

That’s no longer to say sharing a chocolate knickerbocker glory with your companion either, a few matters just need to be finished.

更不用說與您的伴侶分享巧克力燈籠褲的榮耀，有些事情必須要做。

Perhaps the word ‘live speedy, die young’ virtually is real in the end.

或許“活得快，死得早”這句話畢竟是真的。

Let’s face it, lifestyles actually is just too short to spend half the time ravenous ourselves to a certain degree.

讓我們面對現實吧，生命真的太短暫了，不能花一半的時間讓自己挨餓到一定程度。

Impatient, possibly, but I’d lots rather replenish my tank earlier than I run out of gas.

也許是不耐煩，但我寧願在油耗盡之前加滿油箱。

Not a lot within the fast lane anymore.

快車道上沒有那麼多了。

SHARE THIS POST

分享這個帖子