Name: 斷食與少食 (Fasting vs Eating Less)
Uploaded: 2021-01-14T08:20:57.000Z
Duration: 12 min 50 s

What's the difference between eating less food and eating no food?

少吃多少有什麼區別 食物和吃沒有食物？

Well, Let's look at two different situations.

好吧，讓我們看看兩種不同的情況。

…In 1944, a study called the Minnesota Starvation Experiment was conducted and was designed

...... 1944年，一項名為明尼蘇達州飢荒的研究 進行了實驗並進行了設計

to understand the effects of caloric restriction on the body in order to gain some knowledge

了解熱量限制的影響 在身體上，以獲得一些知識

that would help people starving in the aftermath of World War 2.

這將有助於人們在善後挨餓 第二次世界大戰

Thirty-six healthy men with an average height of 178cm (about five foot ten) and average

36名健康男性，平均身高 178厘米（約5英尺10）和平均

weight of 69.3 kilograms (or 153 pounds) were selected.

重量為69.3千克（或153磅） 選擇。

For three months, they ate a diet of 3200 calories per day.

三個月，他們吃了3200的飲食 每天的卡路里。

Then, for six months they ate only 1570 calories.

然後，六個月他們只吃了1570卡路里。

However, caloric intake was adjusted to attempt to have the men lose 1.1 kilograms per week,

然而，調整熱量攝入以嘗試 讓男人每週減掉1.1公斤，

meaning some men got less than 1000 calories per day.

意思是有些男人的卡路里不到1000卡路里 每天。

The foods given were high in carbohydrates- things like potatoes, turnips, bread and macaroni.

給予的食物富含碳水化合物 -  土豆，蘿蔔，麵包和通心粉等。

Meat and dairy products were rarely given.

During the six months, the men experienced profound physical and psychological changes.

在這六個月裡，男人們經歷了 深刻的生理和心理變化。

Everyone complained that they were too cold.

One subject talked about having to wear a sweater in July on a sunny day.

一個主題談到必須穿 毛衣在七月陽光明媚的日子。

The subjects' body temperature dropped to an average of 95.8 degrees Fahrenheit (35.4

受試者的體溫下降到 平均95.8華氏度（35.4

Physical endurance dropped by half, and strength showed a 21 percent decrease.

身體耐力下降一半，力量 顯示減少了21％。

The men experienced a complete lack of interest in everything except for food, which they

這些人完全缺乏興趣 除了食物之外的一切，他們

They were plagued with constant and intense hunger.

他們受到了持續而激烈的困擾 飢餓。

There were several cases of neurotic behavior like hoarding cookbooks and utensils.

有幾例神經質行為 喜歡囤積食譜和器具。

Two participants had to be cut from the experiment because they admitted to stealing and eating

必須從實驗中切斷兩名參與者 因為他們承認偷竊和吃東西

several raw turnips and taking scraps of food from garbage cans.

幾個生蘿蔔和食物殘渣 從垃圾桶。

At first, the participants were allowed to chew gum, until some of the men began chewing

首先，參與者被允許 嚼口香糖，直到一些男人開始咀嚼

Now compare all this to the case of Angus Barbieri, a Scottish man who in 1965 fasted

現在將所有這些與安格斯的情況進行比較 巴比里，1965年禁食的蘇格蘭男子

That is he took in no food whatsoever -nothing but water, black coffee and straight tea for

那就是他什麼都沒吃 - 沒什麼 但是水，黑咖啡和直飲茶

He lost 276 pounds, going from from 456 pounds to 180.

A case report published by the Dundee University Department of Medicine in 1973 said “...the

鄧迪大學發表的一份病例報告 1973年醫學系說“......

patient remained symptom-free, felt well and walked about normally,” and “Prolonged

患者無症狀，感覺良好 正常走路，“和”長久

fasting in this patient had no ill-effects.”

這名患者禁食沒有任何不良影響。“

There were no complaints of mind numbing hunger and he kept the weight off- for several years

沒有任何關於心靈麻木飢餓的抱怨 並且他保持了幾年的重量

This of course is not a perfect comparison, with the case of Angus, there's only one

這當然不是一個完美的比較， 以安格斯為例，只有一個

subject and his starting weight was drastically higher compared to those in the Minnesota

主題和他的起始重量是巨大的 與明尼蘇達州相比更高

However, it does illustrate some very interesting points about just how different of a physiological

然而，它確實說明了一些非常有趣的 關於生理學的差異

response you get from fasting (that is, eating nothing) compared to eating less, or caloric

你從禁食中得到的回應（即吃飯 與少吃或熱量相比，沒什麼

Dr. Jason Fung, a Toronto physician specializing in kidney disease, and author of the Obesity

Jason Fung博士，多倫多醫生專業 在腎臟疾病，和肥胖的作者

Code, says that compared to fasting, Caloric Reduction will result in: less weight loss,

代碼說，與禁食相比，卡路里 減少將導致：減輕體重，

more lean mass loss (i.e. more muscle loss), and more hunger.

更瘦的質量損失（即更多的肌肉損失）， 更多的飢餓。

In Upton Sinclair's 1911 book “The Fasting Cure,” he writes about fasting as a means

在厄普頓辛克萊的1911年出版的書“禁食”中 治愈，“他寫道禁食作為一種手段

In describing his first couple attempts at fasting he writes “I was very hungry for

在描述他的第一對夫婦嘗試 禁食他寫道：“我非常渴望

the first day-the unwholesome, ravening sort of hunger that all dyspeptics know.

第一天 - 不健康，貪婪的那種 所有消化不良者都知道的飢餓感。

I had a little hunger the second morning, and thereafter, to my great astonishment,

第二天早上我有點飢餓， 令我驚訝的是，

no hunger whatever-no more interest in food than if I had ever known the taste of it.”

沒有飢餓 - 沒有更多的食物興趣 比如果我知道它的味道。“

Sinclair recommends to do quite long fasts - around 12 days or so.

辛克萊建議做很長的禁食  - 大約12天左右。

In a section addressing concerns about fasting he writes “Several people have asked me

在一節解決關於禁食的問題 他寫道：“有幾個人問過我

if it would not be better for them to eat very lightly instead of fasting, or to content

如果吃它們不會更好 非常輕鬆而不是禁食或內容

themselves with fasts of two or three days at frequent intervals.

他們自己有兩三天的禁食 經常間隔。

My reply to that is that I find it very much harder to do that, because all the trouble

我對此的回答是我發現它非常多 更難做到這一點，因為所有的麻煩

in the fast occurs during the first two or three days.

It is during those days that you are hungry.”

Then he says: “...perhaps, it might be a good thing to eat very lightly of fruit, instead

然後他說：“也許，它可能是一個 相反，吃水果非常輕鬆的好事

of taking an absolute fast-the only trouble is that I cannot do it.

採取絕對快速 - 唯一的麻煩 是我不能這樣做。

Again and again I have tried, but always with the same result: the light meals are just

我一次又一次地嘗試過，但總是如此 同樣的結果：便餐只是

enough to keep me ravenously hungry...”

In the book he says you will know when you should finish fasting, because your hunger

在書中他說你會知道什麼時候你 應該完成禁食，因為你的飢餓感

He quotes a letter he received from a 72 year old man saying “After fasting twenty-eight

他引用了他72年來收到的一封信 老人說“禁食二十八歲後

days I began to be hungry, and broke my fast with a little grape juice, followed the next

天我開始餓了，打破了我的禁食 用一點葡萄汁，接下來

day with tomatoes, and later with vegetable soup.

西紅柿的一天，後來的蔬菜 湯。

He quotes several other letters he received from readers and this disappearance and reappearance

他引用了他收到的其他幾封信 來自讀者和這種消失和再現

Everyone who wrote to him fasted for at least 10 days, saying they only broke their fast

寫信給他的每個人至少都禁食 10天，說他們只是打破了他們的禁食

This phenomenon runs contrary to the idea one would get hungrier and hungrier as long

這種現象與這個想法背道而馳 一個人會感到飢餓和飢餓

However, most people have experienced for themselves that this is not the case.

但是，大多數人都經歷過 他們自己並非如此。

Some will find that they are not hungry at all in the morning or at least they are not

有些人會發現他們並不餓 所有在早上或至少他們不是

as hungry as they are for lunch or dinner.

像他們在午餐或晚餐時一樣飢腸轆轆。

But unless you are eating in your sleep, the morning is when you have gone the longest

但除非你在睡夢中吃東西，否則 早上是你走的時間最長的

Some of this can be explained by the hormone Ghrelin.

其中一些可以用激素來解釋 生長素。

Ghrelin, known as the “hunger hormone” has been found to increase appetite and weight

Ghrelin，被稱為“飢餓激素” 已被發現增加食慾和體重

A study at the Medical University of Vienna looked at patients participating in a 33 hour fast.

維也納醫科大學的一項研究，觀察病人禁食 33 小時。

Their ghrelin levels were checked every 20 minutes.

他們的生長素釋放肽水平每20次檢查一次 分鐘。

以下是水平隨時間變化的方式。

What's interesting is ghrelin is lowest at 9:00AM, which is when they have gone the

有趣的是，ghrelin是最低的 在上午9點，這是他們已經離開了

And, Ghrelin comes in waves and overall doesn't rise during the period the subjects were fasting.

並且，Ghrelin來自波浪，而整體則沒有 在受試者禁食期間上升。

Then, As you can see, ghrelin rises in sync with normal lunch and dinner times, as if

然後，正如你所看到的，ghrelin同步上升 正常的午餐和晚餐時間，好像

the body had learned to expect food at that time.

身體已經學會了期待食物 時間。

However, that ghrelin rise spontaneously decreases after 2 hours without food.

然而，ghrelin上升自發地減少 2小時後沒有食物。

I've experienced this kind of spontaneous decrease in hunger myself many times when

我經歷過這種自發的 當我自己多次減少飢餓時

Lunch time would come and I would be hungry, but I was too busy to eat so I just kept working.

午餐時間到了，我會餓， 但我太忙了，所以我只是繼續工作。

Pretty quickly I forgot about eating and wasn't particularly hungry until dinner time.

我很快忘了吃東西而不是 特別餓到晚餐時間。

This is very helpful to keep in mind if you're doing a long fast or even if you're starting

如果你這樣做，請記住這一點非常有幫助 做得很快或即使你正在開始

intermittent fasting - you're going to get annoying waves of hunger, especially around

間歇性禁食 - 你會得到的 惱人的飢餓浪潮，特別是周圍

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斷食與少食 (Fasting vs Eating Less)

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physical

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