The Most EFFICIENT Way To LOSE FAT
Summary
TLDR定期的な断食は体重減少、特に脂肪の減少、筋肉の維持、炎症、病気からの回復、認知、気分、寿命に正の影響を与えると研究から明らかです。特に重要なのは、食べる時間と食べる内容が体の状態を決め、それによって健康に良いまたは悪い影響を与える点です。断食状態と食べた直後のホルモンの違いを理解することも重要です。特に夜間に食べると健康に悪影響を与えるとされています。研究に基づくと、朝や昼の間に食事を制限することで健康に良い影響が期待できます。断食の鍵は、目覚めた後1時間は食事を避け、就寝2〜3時間前には食べ物を摂取しないことです。最適な食事時間帯は、睡眠に基づく断食を朝に延ばすか夕方に始めるべきです。軽い運動は消化を促進し、断食期間を延ばすことができます。
Takeaways
- 🍽️ 间歇性禁食对减重特别是减脂、肌肉维持、炎症、疾病恢复和愈合、运动认知、情绪和寿命都有积极影响。
- ⏰ 进食时间和食物内容同样重要,它们在体内设定的条件可能对健康非常有利或不利。
- 📈 禁食时,胰岛素和血糖水平上升,不进食时它们下降,不同的激素在进食和禁食状态下有不同的作用。
- 🌞 进食窗口应安排在一天中更活跃的时段,晚上进食可能对健康有害。
- 🛌 睡眠期间身体进行自我修复,包括细胞自噬,这主要在睡眠时发生,但禁食也能增强这一过程。
- 🕗 早晨醒来后至少60分钟不进食,睡前2到3小时也不进食,有助于维持健康参数。
- 🌙 延长与睡眠相关的禁食期,要么早上开始禁食,要么晚上开始,有助于身体进入禁食状态。
- 🚶♂️ 轻度运动,如散步,可以加速从饱腹状态过渡到禁食状态。
- 🔄 长期遵循时间限制性进食计划,可以改变能量代谢方式,使身体在热量限制状态下更多地燃烧脂肪。
- 📊 交替日禁食(一天进食,第二天禁食或摄入极低热量)对健康有益,没有发现重大的负面效果。
- 📈 时间限制性进食配合热量摄入限制,可能更有助于确保减重主要来自体脂储备。
Q & A
インターバルファストはどのように体重減少に影響を与えるのですか?
-インターバルファストは体重減少に影響を与える主な要因として、摂食と断食の状態におけるホルモンの変化があります。食べると血糖とインスリンが上昇し、断食するとそれらは低下します。断食状態に関連するホルモンが身体に健康上の利点をもたらすことが研究から明らかになっています。
食事のタイミングはなぜ重要なのですか?
-食事のタイミングは、身体内での条件設定に影響を与えるため非常に重要です。例えば、食べるとインスリンと血糖が上昇し、食べないとそれらは低下します。これらの条件はあなたの健康に良い影響を与えることも、悪い影響を与えることも可能です。
時間制限型の供給はどのような健康上の利点があると述べていますか?
-時間制限型の供給は体重減少と脂肪減少だけでなく、炎症、病気からの回復、病気からの癒合、運動、認知、気分、寿命など、さまざまな健康パラメーターに積極的な影響を与えることが動物実験と人間の研究から明らかになっています。
食事の時間帯はどのように決まるべきですか?
-食事の時間帯は、一日の中で最も活動的な時間帯に設定されるべきです。人間にとっては、通常は一日の早朝または遅くの時間帯ですが、夜間には食事を摂ることがないようにすることが望ましいとされています。
24時間サイクルにおける摂食時間帯の設定はなぜ重要ですか?
-24時間サイクルにおける摂食時間帯の設定は、身体の様々な遺伝子システムを安定させ、定期的な24時間リズムを提供するため非常に重要です。適切な時間帯で食べることで、器官の健康と代謝の健康が適切に調整される可能性が高まります。
朝食を摂取する前に何をすべきですか?
-朝食を摂取する1時間以内は、食べ物を摂取しないことが望ましいとされています。これは、身体が断食状態から適切に遷移するのを助けるためです。
就寝前に摂取すべき食事や液体カロリーはありますか?
-就寝の2〜3時間前には、食べ物や液体カロリーの摂取を控えることが推奨されています。これは、身体が適切な断食状態に入るのを助け、健康に良い影響を与えるためです。
断食期間を延ばす方法としてどのようなアクティビティが提案されていますか?
-食事後20〜30分の軽いウォーキングは、消化過程を加速し、血糖を低下させる効果があります。これは断食状態への遷移を促進するのに役立ちます。
インターバルファストのさまざまなパターンには何がありますか?
-インターバルファストには24時間以上のロングファースト、隔日ファースト(一日食べて一日食べない)、また5日間通常摂食して2日間は断食または極めて少ないカロリー摂取などがあります。
時間制限型の供給は脂肪減少にどのように影響を与えるのですか?
-時間制限型の供給は、長期にわたって行われると、エネルギー代謝の変化をもたらし、カロリー制限状態での脂肪燃焼を促進する傾向があります。これにより、体重減少の大部分が体脂肪からのものになる可能性が高まります。
食事の時間帯を制限することは筋肉量の維持にどのような影響を与える可能性がありますか?
-特定の時間帯に食事を制限することは、健康パラメーターだけでなく、LEAN BODY MASS(筋肉量)の維持にも良い影響を与える可能性がありますが、詳細は今後の研究によって明らかになる必要があります。
Outlines
🍽 间歇性断食の健康効果と適切な摂食時間
第1段落では、间歇性断食が体重減少、特に脂肪の減少、筋肉の維持、炎症、病気からの回復、治癒、運動、認知、気分、寿命に与える影響について述べています。また、摂食時間の重要性を強調しており、血糖とインスリンのレベルは摂食時に上昇し、断食時に下がることを説明しています。さらに、時間制限型の断食は健康パラメーターに良い影響を与えることが研究から明らかであり、特に夜間に摂食を控えることが健康に有害であるとされています。また、健康を維持するためには、一日の適切な時間帯に摂食することが重要であるとしています。
🚶 運動と断食期間の長さが摂取カロリーの消費に与える影響
第2段落では、断食期間の長さを延ばすことが健康に与える影響について述べています。例えば、食事後に軽い散歩を行うことで、消化の速度を上げることができ、摂取した糖分をより早く消すことができるとされています。また、24時間以上の断食や隔日断食、5日間通常摂食後の2日間の断食など、さまざまな断食パターンが存在し、それぞれの方法が健康や体重管理に異なる効果をもたらすとされています。特に、時間制限型の断食は、カロリー制限状態でより脂肪燃焼に偏ることを示しており、体重減少の際に脂肪を主に減らす方法として科学的に支持されているとされています。
Mindmap
Keywords
💡間食
💡時間制限型摂食
💡インスリン
💡オートファジー
💡断食期間
💡摂食時間帯
💡サブカルロリー摂取
💡筋肉量維持
💡血糖値
💡サインナルリズム
Highlights
Intermittent fasting can have a positive impact on weight loss, fat loss, muscle maintenance, inflammation, and recovery from sickness.
What you eat and when you eat it sets conditions in your body that can be good or bad for you.
When you eat is as important as what you eat for health benefits.
Blood sugar and insulin levels rise when you eat and decrease when you fast.
Certain hormones are associated with fasted and fed states.
Health benefits from time-restricted feeding occur due to specific conditions met in the brain and body for a certain amount of time.
The feeding window should fall during the active phase of the day, not at night.
Eating during the nocturnal phase is detrimental to health.
Time-restricted feeding can anchor gene systems and provide a stable circadian rhythm.
Eating at the appropriate time each day is crucial for organ and metabolic health.
Time-restricted feeding is a key pillar of intermittent fasting.
Avoid eating for the first hour after waking up and two to three hours before bedtime.
Extending the sleep-related fast into the morning or starting it in the evening is beneficial.
Autophagy, the process of cleaning up dead or sick cells, mainly occurs during sleep and fasting.
Walking after dinner can accelerate the transition from a fed state to a fasted state.
Alternate day fasting can produce rapid effects on weight loss and reductions in blood glucose.
Time-restricted feeding with a sub-caloric intake can ensure a significant portion of weight loss comes from body fat stores.
Transcripts
intermittent fasting impacts weight loss
fat loss in particular muscle
maintenance and loss and gain
inflammation sickness recovery and
healing from sickness exercise cognition
mood and lifespan
time restricted feeding it's very clear
from both animal studies and human
studies can have a very powerful and
positive impact on everything from
weight loss and fat loss to various
Health parameters if I can emphasize
anything today it's that what you eat
and when you eat it set conditions in
your body and those conditions can be
very good for you or very bad for you
depending on when you eat in fact when
you eat is as important as what you eat
I'll repeat that when you eat is as
important as what you eat think of it
this way blood sugar and Insulin go up
when you eat they go down when you don't
eat and other hormones go up when you
don't eat so there are hormones
associated with a fasted State and there
are hormones associated with the eating
and having just eaten State now the most
important thing to understand is that
insulin and glucose go up when we eat
and it takes some period of time for
them to go down even if we stop eating
they will remain up for some period of
time and then go back down it takes time
this is very important because if you
look at the scientific literature on
fasting it's absolutely clear that the
health benefits not just the weight loss
benefits but that the health benefits
from time restricted feeding occur
because certain conditions are met in
the brain and body for a certain amount
of time now an important point about
when the feeding Window Falls within the
24-hour cycle it is very important that
the feeding window fall during the more
active phase of one's day so for humans
that's typically in the early part of
the day or the later part of the day but
not at night put very simply there are a
lot of data now pointing to the fact
that eating during the nocturnal phase
of the 24-hour cycle is very detrimental
to one's Health in this study they saw
something really interesting which was
that not only did restricting food to a
particular phase of the 24-hour cycle
benefit things like lean body mass and
fat loss and a number of Health
parameters that I'll talk about in a
moment but it also anchored all the gene
systems of the body and provided a more
regular stable so-called circadian
rhythm or 20 24-hour Rhythm this has now
also been shown to be true for humans so
if you want to be healthy you want your
organ Health your metabolic Health to be
entrained properly one of the most
important things you can do is to eat at
the appropriate time of each 24-hour day
the short takeaway from this is you
probably want to think about and perhaps
even engage in time restricted feeding
one of the key pillars of intermittent
fasting is that for the first hour after
you wake up and potentially for longer
to not ingest any food the second major
pillar that's well supported by research
is that for the two and ideally three
hours prior to bedtime you also don't
ingest any food or liquid calories for
that matter it's very clear from the
research in humans that not eating any
food or ingesting any calories liquid or
otherwise for the first 60 minutes after
waking up each day and for the two to
three hours prior to your bedtime that's
ideal for the parameters that we've
discussed earlier so let's deal with
this first question of when is the ideal
feeding window so it turns out that the
answer to the question when is it best
to eat is actually best answered by
thinking about the other side of the
coin which is when is it best to fast
because we are fasting during sleep it's
very clear that it's best to extend the
Sleep related fast either into the
morning or to start it in the evening
when we sleep our body undergoes a
number of different processes in the
brain and body in order to recover the
cells and tissues many of you have
probably heard of autophagy which is
essentially cleaning up a gobbling up of
dead cells and cells that are injured or
sick and this is a natural process that
occurs and it occurs mainly during sleep
although not only during sleep fasting
of any kind does tend to enhance
autophagy so you're already fasting when
you're asleep and how deep you are into
that fast depends on how long it was
since your last meal so if you fast
early in the day and you've been asleep
for five six seven eight hours I would
hope somewhere between six and eight
hours for most people is going to be
beneficial I mentioned earlier that you
don't want to eat for at least the first
60 minutes after waking but were you to
extend end that fasting to say 9 A.M 10
a.m 11 A.M or even 12 noon or later you
are taking advantage of the deep fast
that you were in during sleep and
certainly toward the end of sleep so one
thing is certain that you want your
eating window to be tacked or attached
to your sleep-based fasting in a way
that makes it easier for you to get into
the fasted state for a period of time so
if you are like most people and you
sleep at night you're waking up
somewhere around 6 30 7 A.M or maybe
even 8 A.M let's say you were to push
your fasting window out such that you
started eating at noon and then you
stopped eating at 6 PM well then you're
not eating from 6 PM until let's say
your bedtime is 10 pm but from 6 p.m to
10 pm your body is not yet in a fasted
State because you just ate however
you're starting to taper into a fastest
State before sleep and then all through
sleep and until the next morning and
late morning you are actually in a
fasted State you may have heard the old
adage that if you take a 20 or 30 minute
walk after dinner that it accelerates
the rate at which you digest that food
and indeed it does clearing out of
glucose from your system can be
accomplished through a number of
different means but light movement or
exercise does increase gastric emptying
time so for instance if you were to eat
a meal that ended at 8 pm and then plop
to the couch watch TV or get on your
computer or go to sleep it would be five
or six hours until you have transitioned
from a Fed state to a fasted State
however you can accelerate that
considerably by taking a 20 or 30 minute
just Light walk it doesn't have to be
speed walking it certainly doesn't have
to be jogging but just walking outside
or moving around so glucose clearing is
an important aspect of the transition
from the FED state to the fasted State
and just a light walk can allow you to
do that it's not really about when you
eat and what you do it's about extending
the duration of the fasting period as
long as you can in a way that's still
compatible with your eating there are of
course other pattern terms of feeding
and while some people have engaged in
longer fasts of 24 hours 36 hours or
more alternate day fasting meaning
eating one day not eating the next day
or in some cases eating one day and
eating very few calories 500 or 600
calories the next day has been tested a
few Studies have also looked at eating a
sort of Maintenance level of calories
for five days and then taking two days
and fasting clear through or eating very
few calories you know 300 or 500
calories but alternate day fasting has
gotten the so-called safe bill of health
this has been written up meaning that
people didn't suffer bone loss they
didn't suffer any major detrimental
effects it does seem that it can create
significant weight loss and can help
with obese individuals that it can
reduce resting blood glucose and every
other day fasting in many cases can
produce more rapid effects on weight
loss and reductions in blood glucose
than time restricted feeding one of the
more hot button issues out there is
whether or not given equal amounts of
caloric intake and equal amounts of
activity and equal amounts of nutrients
Etc whether or not restricting food to a
particular window biases more weight
loss toward fat loss versus loss of
other tissues because of course when we
lose weight we can lose that from any
number of different storage sites within
the body muscle water glycogen or fat
this is covered in the review that I
mentioned earlier that describes how if
people follow a time-restricted feeding
schedule for long periods of time so 60
days or longer there's some metabolic
changes in the way that people
metabolize energy that do seem to shift
the system toward more fat loss relative
to burning of other tissues when in a
state of caloric restriction in states
of caloric restriction meaning
sub-maintenance intake time restricted
feeding does seem to bias more of the
energy burn to compensate for that
deficit from fat this logically points
to a case in which using time-restricted
feeding with a sub caloric intake seems
to be at least to my mind the most
scientifically supported way to ensure
or that a significant portion of the
weight that one loses is from body fat
stores
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