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5:2轻断食

维基百科,自由的百科全书

5:2轻断食,为一礼拜中选择两天(必须不连续)严格控制卡路里摄取,而其他五天则正常饮食[1]这是一种源自于英国间歇性断食法[2],如今在美国欧洲各地皆开始流行。[3][4]

简介

5:2轻断食的特色是在一周中不连续的2天采取低卡路里饮食,而在其余5天则不特别控制[5][6]

运用两日的少量摄取饮食来平衡一周的总热量摄取,并降低将胃口撑大的几率,同时在轻断食日练习选择低热量食物与计算分量,也让低热量饮食摄取的概念、执行方式慢慢地成为生活中的一部分,渐渐养成低热量摄取的习惯。这样的方式同时也符合不勉强自己过度克制吃东西的欲望,在轻断食日,遇到真的非常想吃的食物,只要想着明天就可以吃,心里会比较能平衡也轻松。[7]

研究证据

目前有关5:2轻断食的研究非常有限,效果与安全性有待研究。根据NHS choice建议执行5:2轻断食前可先询问医师,因为禁食非完全安全的。[8]

不宜实施轻断食者

  • 癌症、三高、慢性肾脏病患者。
  • 长期服用药物者。
  • 痛风与营养不良水肿者。
  • 肥胖、虚弱;体重过轻或过重者。
  • 成长发育中的孩子。
  • 孕妇、生理期。
  • 抑郁症者

参考资料

  1. ^ "How to diet". Live Well - NHS Choices. UK National Health Service. 9 December 2011. Retrieved 10 February 2014.
  2. ^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013.
  3. ^ "The UK's Hot New 5:2 Diet Craze Hits The U.S. - Weight Loss Miracle?". Forbes. 17 May 2013. Retrieved 10 February 2014.
  4. ^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...
  5. ^ Mosley, Michael. "The 5:2 diet: can it help you lose weight and live longer?". The Telegraph. Retrieved 11 September 2012. With this regimen you eat what you want five days a week...
  6. ^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013. ...I am allowed to eat whatever I want on the five non-fast days.
  7. ^ 奇效5:2轻断食--三采文化,2013.07(《The Fast Diet》--Michael Mosley)
  8. ^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...