Name: 好難瘦！全球最帥醫生 Dr. Mike 告訴你間歇性斷食的大小事！ (Doctor Mike On Diets: Intermittent Fasting | Diet Review)
Uploaded: 2019-09-20T21:01:30.000Z
Duration: 5 min 35 s

現在，就讓我們來聊聊間歇性斷食吧！

我一直都很想要和你們聊聊這件事。

一天中，我只有八小時進食，其餘十六小時都是禁食的狀態。

Before we get into the pros and cons and if you should do it, let's talk about what intermittent fasting actually is!

在討論間歇性斷食的優缺點和你是否該採取這個飲食習慣之前，讓我們先了解它到底是什麼吧！

Human fasting is not a new concept by any means.

Humans have been doing it for a millennia.

事實上，人類就進行斷食法已有千年之久。

Intermittent fasting is just a rebranding of something that we have already been doing.

而間歇性斷食只是將這個已有千年歷史的方法重新改造而已。

Our bodies enter a fasting state every time we're asleep.

當我們在睡覺的時候，身體就等同於進入了禁食的狀態。

Some people do intermittent fasting and not even know it.

部分的人甚至不知道其實自己正在執行間歇性斷食。

I mean, there's plenty of times where I had a stressful rotation in medical school, or a difficult job in the hospital, where I didn't have time to eat breakfast.

譬如，醫學院裡負擔很重的輪班或是醫院裡棘手的工作都會讓我沒有時間吃早餐。

That's a form of intermittent fasting and our bodies are totally capable of handling this.

那就屬於間歇性斷食的一種，而我們的身體是有能力可以承受的。

I don't want to starve myself for health benefits.

你一定在想：「我才不想要為了保持健康而挨餓。」

實際上，間歇性斷食和挨餓是兩回事。

When you are fasting, your body is using stored nutrients and stored energy forms in order to make your body continue to function.

間歇性斷食是利用儲存在體內的營養能量來維持身體機能運作。

When you're starving, you've run out of those energy sources and are breaking down vital tissues like organs to get that same energy.

挨餓則是因為體內沒有多餘的營養能量，進而透過分解重要的器官組織來得到身體所需的能量。

There are many different ways to go about going on one of these diets.

And that not only makes it confusing for you but that also makes it very difficult to do research on it to find out how effective it truly is

這不只讓人不知道該如何是好，也讓研究間歇性斷食的實質效用變得困難許多。

Because if there are multiple ways to do it, we have to be able to test each one of those ways.

因此，我們必須嘗試各種間歇性斷食法，找出最適合自己的方式。

The 16:8 diet, which is not eating during 16 hours of the day.

16:8 斷食法，一天當中十六小時必須禁食。

Alternate day fasting, where you eat one day, fast the other day.

輪替間歇性斷食法，一天吃，隔天禁食。

5:2, where two days of the week that you're fasting.

5:2 間歇性斷食法，一週當中有兩天禁食。

There's no hard-and-fast rule saying that this is the correct way of doing it.

間歇性斷食法並沒有絕對的方法和規則。

You may be wondering: How is IF beneficial to me?

你或許會想：「間歇性斷食究竟會帶給我什麼好處？」

There's been a lot of proposed health benefits.

間接性斷食可以帶來許多健康方面的益處。

Many of them have been proven within animal studies or lab models, which is not the same thing as being proven in a human model.

其中，大部分的益處都是有經過動物實驗證實的，雖然動物實驗的結果並沒有人體實驗來得準確。

但他們可以當作有力參考依據。

Now, those benefits include increased mental sharpness.

間歇性斷食的優點包括提升大腦運作能力，還有...

Decreases of inflammation within the body.

Decreases of certain diseases within the body.

那麼，間歇性斷食可以如何幫助你減肥呢？

You have an increase in growth hormone, a decrease in insulin, and that alone will help you lose weight.

祕訣就在於，它可以提升生長激素並使胰島素下降。

Next, because you're skipping meals, or you're even going days without eating meals, it's very likely that when you look throughout the week, you'll be eating fewer calories.

由於你會省略幾餐不吃，或是甚至幾天不進食，整個禮拜下來，你所攝取的卡路里會變少。

Our thinking is that during eight hours you'll eat less than you would if you were eating during 16 hours.

一般認為的理想狀況是，若採取八小時進食，吃的東西必須比十六小時進食還要少。

Let's talk about these other health benefits.

現在，讓我們繼續來談論間歇性斷食所帶來的健康益處。

We know that chronic stress is not good for the body.

大家都知道「慢性壓力」會對身體產生不良影響。

The body is just not meant to be chronically stressed out.

我們的身體並不善於處理慢性壓力。

It's not meant to have a high heart rate, high blood pressure.

心跳過快或是高血壓，對人體而言可不是件好事。

Intermittent fasting is really a form of acute, short-term, mild stress.

間歇性斷食屬於一種突發性短期的輕微壓力。

This type of acute, short-term stress is really good for the body.

而這種突發性短期的壓力有益於人體。

Exercise is a form of acute, mild stress.

運動就屬於一種突發性的輕微壓力。

運動過後，身體會產生什麼樣的變化呢?

Now, similarly, when you stress your body through intermittent fasting, there are some benefits.

同樣地，當你採取間歇性斷食法，讓身體體驗這種突發性的輕微壓力，你一樣可以獲得益處。

More autophagy, which is the removal of cellular waste.

例如，它可以誘發身體啟動自噬機制，協助清除細胞垃圾。

More production of neurotrophic factors, which protect your brain.

它也可以增加神經營養因子的數量，有助於保護頭腦。

And a favorable hormonal profile with increases in human growth hormone and norepinephrine.

除此之外，它還可以提高人類生長激素與去甲基腎上腺素。

Let's talk about some of the shortcomings of IF.

接著，我們來說明間歇性斷食的缺點。

Primarily, there's not enough guidance of what you should eat.

缺點一，沒有個明確的指示說你應該攝取什麼食物。

我們無法知道一共攝取了多少卡路里。

We don't know what foods to eat on the days or times that you actually are eating.

我們難以拿捏食物種類的攝取以及一天中進食的次數。

Second, we don't know which form of IF is best.

缺點二，我們還不知道哪一種間歇性斷食法是最有效的。

Third, there are some side effects when you are fasting that people do experience: headaches, mental fog, heartburn.

缺點三，間歇性斷食可能會引發某些副作用，好比頭痛、意識模糊、胃灼熱。

These things do exist, it's not totally benign.

間歇性斷食並不是完美無缺，它有可能會帶來副作用。

Four, we don't know the consequences of following an intermittent fasting diet long term.

缺點四，我們還無法得知長期執行間歇性斷食所帶來的後果。

Most, if not all of these studies, are done on the short term.

目前關於間歇性斷食的實驗研究，都只是短期的。

If you are eating a very unhealthy diet, and then make a change, you're definitely gonna see a benefit.

假設你一直吃有害健康的食物，然後有天突然改走健康路線，你一定可以明顯地發現其所帶來的健康益處。

But now does this benefit still hold up one, two, three, ten years down the line?

但是，那些健康益處有辦法維持一年、兩年、三年，或甚至十年以上嗎？

We don't know that yet when it comes to IF.

我們還無法確定間歇性斷食所帶來的益處能夠維持多久。

And five, it's not easy for everybody to fight off those cravings on fasting days.

缺點五，並不是每個人都有辦法抵抗在禁食期間的食物誘惑。

最後想和大家分享我對於間歇性斷食的看法。

I think it is a great concept with some really promising medical research behind it.

我認為它是個很棒的概念，而且它的優點是真的有經過醫學研究證實。

I think that if you can skip a meal, you can skip a breakfast here and there, you're gonna see some benefits.

我覺得如果你有辦法省略一餐不吃，那麼你就有辦法試試看間歇性斷食法，你一定會看到它所帶來的益處。

Does that mean you should go on this very rigid diet where you're doing the 5:2 or 16:8 ?

無論你採取的是 5:2 或是 16:8 斷食法，就代表你一定必須每天持續不斷地嚴格執行嗎？

I don't think we should quite make this a religious, rigorous part of our everyday life.

我並不認為在飲食生活這部分需要如此嚴厲地限制自已。

Because we don't know the long-term consequences of it.

因為我們還不知道長期執行的後果。

But in a society that is prone to overeating, a fasting day won't hurt and will probably help.

不過，在這個容易攝取過多食物的時代，禁食一天不會對身體產生傷害，它反而是一種幫助。

一如往常，健康快樂地過每一天吧！

Kind of ate the word intermittent, it was like borderline.

我說成「間靴性斷食法」了，我怎麼口齒不清。

Our bodies have adapted to this sort of fasting period because of... throughout the millennia...

人體早就適應禁食法了，因為早在幾千...千年前...

Many people are doing this already and not...

許多人其實已經在執行間歇性斷食法，只是他們不...不...

Our bodies are totally capable and have adapted to not being filled with food 24 hours of the day.

我們的身體有絕對的能力可以承受禁食二十四個小時。

Creating more mitochondria, which is the energy-making machinery of the cell.

它有辦法製造更多的粒線體，而粒線體是細胞的能量生產工廠。

Ｗhich is the energy center of the "sill", "sill"?

粒線體是「細標」的能量生產工廠，「細標」？