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.

很少提供肉類和乳製品。

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.

每個人都抱怨他們太冷了。

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

degrees celsius).

攝氏度）。

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

were obsessed with.

痴迷於。

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

up to 40 packages a day.

每天最多40包。

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

for over 380 days straight.

連續超過380天。

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

just over a year.

一年多了。

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

他從456磅減掉了276磅 到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

his weight stayed around 196 pounds.

他的體重保持在196磅左右。

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

Experiment.

實驗。

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

restriction.

限制。

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。

Let's start by talking about hunger.

讓我們從談論飢餓開始吧。

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

to improve health.

改善健康。

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.

在快速發生的前兩個或 三天。

It is during those days that you are hungry.”

在那些日子裡，你很餓。“

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...”

足以讓我貪得無厭...“

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

will “return.”

將返回。”

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

of hunger is a common theme.

飢餓是一個共同的主題。

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

when hunger “returned.”

當飢餓“回歸”。

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

as they don't eat.

因為他們不吃。

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

without food.

沒有食物。

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

gain.

增加。

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。

Here's how the levels changed over time.

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

longest without eating.

最長的沒有進食。

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

I was working as a consultant.

我是一名顧問。

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

the times that you usually eat.

你經常吃的時間。

But, it won't get worse, the hunger will simply go away if you are patient.

但是，它不會變得更糟，飢餓會 如果你有耐心，就去吧。

Another study concerning ghrelin was done at Aarhus University Hospital in Denmark and

關於ghrelin的另一項研究已經完成 丹麥奧胡斯大學醫院

it shows what happens if you do a longer fast.

它顯示瞭如果你做得更快，會發生什麼。

They looked at the ghrelin levels of 33 subjects who fasted for 84 hours.

他們研究了33名受試者的ghrelin水平 誰禁食84小時。

So, did they get increasingly hungrier throughout the fasting period?

所以，他們在整個過程中變得越來越飢餓 禁食期？

Well, No.

好吧，沒有。

Their ghrelin followed similar rhythms each day but actually decreased the longer they

他們的ghrelin每個都遵循相似的節奏 但實際上減少的時間越長

fasted.

禁食。

Going longer without food actually made them less hungry.

沒有食物的時間更長實際上是他們 不那麼餓了。

This gives credence to what Upton Sinclair and his readers said about hunger disappearing

這讓人相信厄普頓辛克萊 他的讀者說飢餓消失了

after the first 3 days of fasting.

禁食前3天后。

I've done a couple 5 and 6 day fasts in the past myself and this was indeed the case.

我已經完成了5天和6天的禁食 過去我自己也是如此。

Actually, I did a 4 day fast last week and again the 4th day was when I had the least

實際上，我上​​週快了4天 第四天是我最少的時候

hunger.

飢餓。

Another thing that may be contributing to this phenomenon is that you are entering ketosis.

另一件可能有助於此事的事情 這種現像是你進入酮症。

Ketosis is a physiological state where your metabolism switches to using primarily fat

酮症是一種生理狀態，你的 新陳代謝轉向主要使用脂肪

for energy.

能源。

For this reason ketosis is popular as a weight loss method, but it has many other benefits

因此，酮症作為體重很受歡迎 損失方法，但它有許多其他好處

including better physical and mental efficiency.

包括更好的身心效率。

Ketosis occurs when you restrict carbohydrates down to 50 grams or less and you don't eat

當你限制碳水化合物時會發生酮症 低至50克或更少，你不吃

too much protein.

蛋白質太多了。

Everyone's body is a bit different so you might have to eat even less carbohydrate or

每個人的身體都有點不同所以你 可能不得不吃更少的碳水化合物或

may have room for more, but the recommended ratio of a ketogenic diet is to get 5% of

可能有更多的空間，但建議 生酮飲食的比例為5％

your calories from carbs, 25% from protein and 75% from good fat.

來自碳水化合物的卡路里，25％來自蛋白質 75％來自好脂肪。

A simpler way to enter ketosis is just don't eat anything for a long enough time.

進入酮症的一種更簡單的方法就是不這樣做 吃了足夠長的時間。

This is one of the major points in the difference between fasting and caloric restriction.

這是差異的主要觀點之一 禁食和熱量限制之間。

The problem with the subjects in the Minnesota Starvation experiment was that they were eating

明尼蘇達州的主題問題 飢餓實驗是他們正在吃東西

just enough to keep them out ketosis and keep their metabolism primed for burning carbohydrate

足以使他們遠離酮症並保持 他們的新陳代謝準備燃燒碳水化合物

(glucose), so they couldn't use their body fat for energy.

（葡萄糖），所以他們不能使用他們的身體 脂肪為能量。

This explains a lot of things like why they were losing their strength and were very sluggish

這解釋了許多事情，比如他們為什麼 他們失去了力量，而且非常遲鈍

and cold.

又冷。

It also clears up why Upton Sinclair said fruit or light meals were just enough to keep

它也清除了厄普頓辛克萊說的原因 水果或便餐就足夠了

him ravenously hungry and far weaker than if he had just eaten nothing.

他貪得無厭，遠遠弱於 如果他什麼都沒吃。

As I explained in my last video, insulin is necessary for glucose to get into the cell

正如我在上一個視頻中所解釋的，胰島素是 葡萄糖進入細胞所必需的

to be used for energy.

用於能源。

When you eat carbohydrates, the pancreas secretes insulin to deal with it and too much insulin

當你吃碳水化合物時，胰腺會分泌 胰島素來處理它和過多的胰島素

hampers the action of something called hormone sensitive lipase which is necessary to mobilize

阻礙激素的作用 動員必需的敏感脂肪酶

fat and use it for fuel.

脂肪，用它作燃料。

Though, keep in mind that grains or refined carbohydrates will provoke a much higher insulin

雖然，請記住穀物或精製 碳水化合物會激發更高的胰島素

response than say green vegetables.

回應比說綠色蔬菜。

Now because the body is having a hard time using its fat for fuel, it will do a couple

現在因為身體很難受 使用它的脂肪作為燃料，它會做幾個

things: One, it will simply slow down metabolism to preserve energy.

事情：一，它會簡單地減緩新陳代謝 保護能量。

In the Minnesota Starvation experiment, the subjects metabolism dropped by 40 percent.

在明尼蘇達州的Starvation實驗中， 受試者的新陳代謝下降了40％。

Their bodies didn't have access to its stored energy, and their restricted calorie diets

他們的屍體無法存放 能量和他們限制卡路里的飲食

don't provide much fuel so there's no choice but to slow down the metabolism.

不提供太多燃料，所以沒有 選擇但要減緩新陳代謝。

Ironically, in the case of fasting, as Jason Fung points out - metabolism actually goes

具有諷刺意味的是，在禁食的情況下，就像傑森一樣 馮指出 - 新陳代謝實際上是如此

up.

起來。

"If you don't do anything about your insulin and just reduce your calories, your metabolism

“如果你對胰島素沒有任何反應 只是減少你的卡路里，新陳代謝

goes down.

下跌降落。

But what happens during fasting?

但禁食期間會發生什麼？

Well, here's a study of 4 consecutive days of fasting.

好吧，這是連續4天的研究 禁食

What happens to your REE - this is this middle line here, that's the resting energy expenditure.

您的REE會發生什麼 - 這是中間的 在這裡，這是靜止的能量消耗。

It doesn't go down, it goes up.

它不會下降，它會上升。

You're burning more energy than you did."

你燃燒的能量比你多。“

The other thing the body will do when it can't use fat for fuel is break down muscle into

當它不能時，身體會做的另一件事 使用脂肪作為燃料是將肌肉分解成的

glucose through a process called gluconeogenesis.

葡萄糖通過一種叫做糖異生的過程。

The body doesn't want do this too much because it's not very smart to completely eat through

身體不希望這樣做太多，因為 吃完全並不是很聰明

something as important as muscle, but when it can't access its own stored energy it's

像肌肉一樣重要的東西，但什麼時候 它無法訪問自己存儲的能量

more likely to resort to this.

更有可能訴諸於此。

This is why you'll experience more muscle loss on caloric restriction than if you ate

這就是為什麼你會體驗到更多的肌肉 卡路里限制的損失比你吃的時候要多

nothing.

沒有。

When you are fasting, Human Growth Hormone is released.

當你禁食時，人類生長激素 被釋放。

As the name implies, Human Growth Hormone is an anabolic hormone - a hormone conducive

顧名思義，人類生長激素 是一種合成代謝激素 - 一種有益的激素

to growth.

增長。

In Leningher's Principles of Biochemistry textbook they give the example of how injecting

在Leningher的生物化學原理 他們給出了教科書如何注射的例子

the human growth hormone gene into a mouse makes it unusually large.

將人體生長激素基因轉化為小鼠 使它異常大。

As explained in Guyton's Textbook of Medical Physiology: "...growth hormone also mobilizes

正如蓋頓的醫學教科書中所解釋的那樣 生理學：“......生長激素也動員起來

large quantities of free fatty acids from the adipose tissue, and these in turn are

來自的大量游離脂肪酸 脂肪組織，這些依次是

used to supply most of the energy for the body cells, thus acting as a potent "protein

過去常常供給大部分能源 體細胞，因此充當有效的“蛋白質

sparer."

sparer“。

"That is human growth hormone is protecting your muscles from breaking down.

“那就是人體生長激素正在保護 你的肌肉從崩潰。

The study I referred to earlier about subjects undergoing an 84 hour fast shows that growth

我之前提到的關於受試者的研究 經歷了84小時的快速表明增長

hormone rises significantly after the second day of fasting.

激素在第二次後顯著上升 禁食日。

As mentioned earlier, you should enter ketosis sometime within the first 3 days or so of

如前所述，你應該輸入酮症 在前3天左右的某個時間

fasting, and it depends on how much you are moving around and what your diet was like

禁食，這取決於你有多少 四處走動，你的飲食是什麼樣的

before starting the fast.

在開始快速之前。

The state of ketosis is a great indicator that your body is making good use of its stored

酮症狀態是一個很好的指標 你的身體正在充分利用它的存儲

body fat for energy.

身體脂肪的能量。

In Tim Ferriss' book “Tools of Titans,” Tim talks about his first clinically supervised

在蒂姆費里斯的書“泰坦工具”中 蒂姆談到他的第一個臨床監督

7 day fast.

快7天了。

For some sort of liability reasons, he wasn't allowed to exercise or leave the facility.

出於某種責任原因，他不是 允許運動或離開設施。

Considering exercise is a potent stimulator of human growth hormone and will help deplete

考慮鍛煉是一種有力的刺激因素 人體生長激素，將有助於消耗

glucose stores, not getting any exercise is a great way to prevent yourself from getting

葡萄糖儲存，沒有做任何運動 一個防止自己得到的好方法

into ketosis during a fast.

快速進入酮症。

It's also a great way to lose muscle.

這也是失去肌肉的好方法。

Tim says he lost 12 pounds of muscle during the overly restrictive clinically supervised

蒂姆說他在期間減掉了12磅的肌肉 過度限制性的臨床監督

7 day fast.

快7天了。

But, when following a protocol designed to get him into ketosis as soon as possible - involving

但是，遵循旨在設計的協議 盡快讓他進入酮症 - 涉及

things like 4 hours of brisk walking, he did a ten day fast and apparently lost zero muscle

他做了4小時快走的事情 十天快速，顯然失去了零肌肉

mass.

質量。

One last factor in Ketosis preserving muscle is leucine.

Ketosis保留肌肉的最後一個因素 是亮氨酸。

When you're in ketosis, you have a higher fasting blood leucine level.

當你患有酮症時，你會更高 空腹血液亮氨酸水平。

And leucine is a key branch chain amino acid that has an anabolic effect on the body so

而亮氨酸是一種關鍵的分支鏈氨基酸 這對身體有一種合成代謝作用

it preserves lean body mass.

它保留了瘦體重。

A lot of people interested in building muscle may be worried that fasting or a ketogenic

很多人對建立肌肉感興趣 可能擔心禁食或生酮

diet wouldn't work for them because insulin and therefore carbohydrates are necessary

因為胰島素，飲食不適合他們 因此碳水化合物是必要的

for protein synthesis (i.e. muscle growth), but actually this leucine fills that role