醫學期刊《168斷食 vs 一日三餐》最新研究 | 168間歇性斷食減肥需知｜ReHealthier KeepFit 健康減肥

Summary

This script explores the 16:8 intermittent fasting diet, contrasting it with balanced three-meal eating. The narrator, who has tried 16:8 without success, reviews various studies to determine its effectiveness. Studies from Germany, Taiwan, and Guangzhou show mixed results, with some favoring 16:8 for weight loss and others showing no significant difference. The script concludes that the key to weight loss is a calorie deficit, not the eating window, and encourages a balanced diet that fits one's lifestyle.

Takeaways

• 🔍 Intermittent fasting (168) involves 16 hours of fasting and 8 hours of eating daily.
• 🛌 The speaker tried 168 by skipping breakfast, which happened naturally during vacations.
• 🚫 The speaker found 168 ineffective and hard to adapt to after two months.
• 🔬 Different studies have different premises, making it hard to compare results.
• 📊 A German study with 42 participants showed no significant difference in BMI reduction between 168 and three meals a day.
• 💪 A Taiwanese study found 168 led to more weight loss (4.2%) compared to three meals (2.4%), but increased fasting blood sugar and insulin resistance.
• 📉 A Guangzhou study indicated similar weight loss results for 168 and three meals, with a rebound in weight after 12 months.
• ⚖️ An American study confirmed no significant difference in weight loss between 168 and three meals over 12 and 39 weeks.
• 👍 The speaker suggests choosing a diet plan that fits one's lifestyle since the overall energy deficit is more crucial than meal timing.
• 🥗 The speaker emphasizes the importance of healthy eating habits and shares a success story of a follower achieving weight loss through a balanced diet.

Q & A

What is the 16:8 intermittent fasting method mentioned in the script?

The 16:8 intermittent fasting method involves not eating for 16 consecutive hours within a 24-hour period and restricting all food intake to the remaining 8 hours.

Has the speaker personally tried the 16:8 fasting method?

Yes, the speaker has tried the 16:8 fasting method, but found it unsuitable after two months due to lack of adaptation and effectiveness.

What is the speaker's approach to finding reliable information on the 16:8 fasting method?

The speaker seeks out comprehensive research papers from universities that have conducted real-life studies to compare the effects of the 16:8 fasting method with balanced three-meal diets.

What are the challenges the speaker found in researching the 16:8 fasting method?

The speaker found that each study had different premises, making it difficult to draw consistent conclusions, and some studies were too short in duration or had specific participant criteria that limited their applicability.

What was the duration of the German study mentioned in the script?

The German study lasted for 16 weeks, with an initial 2-week familiarization period, followed by an 8-week intervention period and a 6-week self-monitoring period.

What was the average BMI of the participants in the German study?

The average BMI of the participants in the German study was approximately 26, which is considered overweight.

What were the findings of the German study regarding weight loss and BMI changes?

The German study found that both the 16:8 fasting group and the three-meal group experienced similar BMI reductions, with no significant difference in weight loss between the two groups.