断食、间歇性断食的阴暗面, 酮酸中毒 自然疗法,柏格医生dr berg

Summary

视频脚本讨论了间歇性禁食的益处与潜在风险。虽然间歇性禁食有助于减肥、提高认知能力，但长期禁食可能导致营养不足和亚临床营养缺乏。特别指出了复食综合症、脏生酮饮食、电解质缺乏、肾结石、肌肉流失和酮症酸中毒等风险。强调了在禁食期间补充营养素的重要性，并建议根据个人情况谨慎进行禁食。

Takeaways

• 🍽️ 间歇性禁食的好处包括体重减轻、认知能力提升、注意力和记忆力的增强，但长期禁食可能带来营养不足和亚临床营养缺乏的风险。
• 🚫 长期禁食可能导致再喂养综合症，禁食后突然大量进食，尤其是碳水化合物，可能对健康构成威胁。
• 🥗 脏生酮饮食（Dirty Keto）可能因为忽视食物质量而导致营养不足，即使低碳水化合物食物，如果质量差，也会带来健康问题。
• 💊 禁食期间应至少补充电解质、微量矿物质和B族维生素，以避免因营养不足导致的各种症状。
• 🏋️‍♂️ 运动员在适应脂肪代谢之前可能在锻炼时经历能量波动，需要时间来完全适应脂肪代谢。
• 🧒 儿童不适合进行长期禁食，应专注于提供营养密集的三餐。
• 🤰 孕妇和哺乳期妇女的营养需求更高，应避免营养不足，选择全天然食品。
• 🦴 肌肉流失的老年人在间歇性禁食时可能需要额外补充氨基酸和其他营养素，以防止肌肉流失。
• 🚫 患有厌食症或暴食症的人不建议进行间歇性禁食，但可以尝试生酮饮食。
• 💊 服用某些药物，如利尿剂或抗酸药，可能会耗尽身体必需的营养素，应特别注意营养补充。
• 🥬 某些食物，如杏仁、无糖巧克力和菠菜，含有高草酸，可能增加肾结石的风险，应适量摄入。

Q & A

间歇性禁食有哪些潜在的好处？

间歇性禁食的潜在好处包括体重减轻、认知能力提升、注意力和记忆力的增强，以及可能对心脏问题的改善。

为什么长时间的禁食可能导致营养不良？

长时间的禁食可能导致营养不良，因为食物不仅是身体燃料的来源，也是获取营养素的途径。如果饮食不能提供所有必需的营养素，就可能出现营养不足或亚临床营养不足。

什么是再喂养综合症，它与间歇性禁食有什么关系？

再喂养综合症是指在长时间禁食后突然大量进食，尤其是碳水化合物，可能会引发的危险情况。这可能导致电解质和液体从细胞内转移到血液中，引发健康问题。

为什么在禁食后应该逐渐增加食物摄入量？

在禁食后逐渐增加食物摄入量可以避免身体因为突然大量食物摄入而感到不适，比如恶心或生病。建议先摄入少量食物，如蛋白质，然后逐渐增加。

什么是脏生酮饮食，它与间歇性禁食有何关联？

脏生酮饮食是指虽然低碳水化合物，但食物质量不高，营养素不足的饮食方式。这种饮食方式可能会加剧营养不足问题，因为即使食物是低碳水化合物，如果质量差，也不能提供足够的营养。

为什么在禁食期间补充电解质和B族维生素很重要？

在禁食期间补充电解质和B族维生素很重要，因为它们对于维持身体正常功能至关重要。缺乏这些营养素可能导致虚弱、头晕甚至昏厥。

为什么在生酮饮食或间歇性禁食时，某些营养素的需求会增加？

在生酮饮食或间歇性禁食时，身体依赖酮体作为能量来源，这增加了对某些营养素如维生素B1、其他B族维生素和钾的需求。

为什么在间歇性禁食期间应避免高草酸食物？

高草酸食物如杏仁、非糖巧克力和菠菜可能会增加肾结石的风险，尤其是对于那些有肾结石倾向的人。

为什么对于运动员来说，在适应脂肪代谢之前进行间歇性禁食可能不是好主意？

对于尚未适应脂肪代谢的运动员来说，在间歇性禁食期间进行锻炼可能会导致能量波动，因为他们的身体还没有完全适应使用脂肪作为主要能量来源。

为什么儿童和孕妇不适合进行长时间的间歇性禁食？

儿童和孕妇需要更多的营养来支持生长和胎儿发育，长时间的间歇性禁食可能会导致营养不足，影响健康。

什么是酮症酸中毒，它与生酮饮食或间歇性禁食有何不同？

酮症酸中毒是一种由于体内酮体过多导致血液酸化的状况，可能非常危险。它与生酮饮食或间歇性禁食中的生理性酮症不同，后者是一种自然的、健康的过程，酮体水平通常在0.5到3之间。

为什么在禁食期间补充氨基酸可能有助于防止肌肉流失？

在禁食期间补充氨基酸可以为肌肉提供必要的原材料，帮助维持肌肉量，同时B族维生素和电解质的补充有助于这些氨基酸转化为肌肉组织。

Outlines

00:00

🍽️ 间歇性禁食的利弊

间歇性禁食虽然有助于体重减轻、认知功能提升、注意力集中和记忆力增强等，但同时也存在一些潜在的负面影响。这些负面影响主要与长时间禁食（如48小时或更长时间）有关。禁食期间，人体不仅缺乏能量，还可能缺乏必要的营养素。如果饮食中营养素不足，可能会导致营养缺乏或亚临床营养缺乏，从而引发多种健康问题。特别需要注意的是，禁食后的复食阶段，应避免立即摄入大量碳水化合物，而应逐步增加食物摄入，以防止复食综合症的发生。此外，禁食期间应补充电解质、微量元素和B族维生素，以满足身体需求。

05:01

🚫 禁食期间的营养问题

禁食期间，人们可能会遇到多种营养问题。首先，禁食后立即大量摄入食物，尤其是碳水化合物，可能会导致复食综合症，特别是对于那些有营养缺乏问题的人。其次，禁食期间如果摄入的是低质量的食物，如垃圾食品，可能会导致营养不足，影响免疫系统、味觉、视力和皮肤健康。此外，禁食期间应补充电解质和B族维生素，以防止因缺乏这些营养素而出现虚弱、疲劳等症状。禁食还可能增加肾结石的风险，尤其是尿酸结石。建议禁食期间多喝水，避免高草酸食物，并在复食时摄入大量蔬菜。对于有特定健康问题的人，如厌食症患者、运动员、儿童和孕妇，禁食可能会带来额外的健康风险。

10:03

🏋️‍♀️ 运动与禁食的注意事项

对于运动员和正在适应脂肪代谢的人来说，禁食期间需要特别注意能量摄入和营养补充。运动员在适应脂肪代谢的过程中，可能需要1到3个月的时间，这期间他们的运动表现可能会受到影响。建议在适应脂肪代谢的过程中，调整训练计划，并在进食后进行训练。此外，儿童和孕妇应避免长时间的禁食，因为这可能会影响他们的营养摄入和健康。儿童应减少零食摄入，而孕妇则需要特别注意营养摄入，以防止维生素D缺乏等问题。对于老年人和肌肉流失的人来说，禁食期间补充氨基酸和其他营养素，可以帮助维持肌肉健康。最后，需要澄清的是，生理性酮症与酮症酸中毒是不同的，前者是健康的，而后者则可能在特定条件下发生，如未控制的糖尿病、慢性酒精中毒或某些药物滥用。

Keywords

💡间歇性禁食

间歇性禁食是一种饮食模式，它涉及在特定时间内禁食，然后在其他时间内进食。这种模式被认为有助于体重减轻和认知功能改善。在视频中，间歇性禁食的益处和潜在的负面影响都被讨论，强调了在长期禁食期间可能遇到的问题。

💡营养缺乏

营养缺乏是指身体没有获得足够的必需营养素，这可能会导致健康问题。视频中提到，如果禁食期间的饮食不提供足够的营养，可能会导致营养缺乏，甚至亚临床营养缺乏，从而引发多种健康问题。

💡再喂养综合征

再喂养综合征是一种在长时间禁食后突然大量进食可能引发的危险情况。视频中提到，如果禁食后立即摄入大量碳水化合物，尤其是存在营养缺乏的情况下，可能会导致严重的健康问题。建议在结束禁食时逐渐增加食物摄入量。

💡脏酮饮食

脏酮饮食是指一种低碳水化合物饮食，但食物质量不高，缺乏必要的营养。视频中指出，即使食物的碳水化合物含量低，如果营养不全面，也可能导致健康问题，如锌缺乏，影响免疫系统、味觉、视力和皮肤健康。

💡电解质

电解质是身体中重要的矿物质，如钠、钾和镁，它们在维持正常的生理功能中起着关键作用。视频中建议，在禁食期间至少应补充电解质、微量元素和B族维生素，以避免因禁食导致的电解质失衡和相关健康问题。

💡肾结石

肾结石是一种常见的泌尿系统疾病，可能由尿酸盐结石引起。视频中提到，某些食物如杏仁、非糖巧克力和菠菜含有高草酸盐，可能增加肾结石的风险。建议在禁食期间避免这些食物，并确保足够的水分摄入。

💡酮症酸中毒

酮症酸中毒是一种严重的代谢紊乱，体内产生过多的酮体导致血液酸化。视频中澄清了生理性酮症和酮症酸中毒的区别，指出后者通常只在特定病理条件下发生，如未控制的糖尿病或慢性肝病，而生理性酮症是健康的。

💡适应脂肪代谢

适应脂肪代谢是指身体从依赖碳水化合物转变为依赖脂肪作为主要能量来源的过程。视频中提到，这个过程需要时间，可能在几周到几个月不等。在适应过程中，运动员可能需要调整训练和饮食计划，以确保能量供应。

💡儿童禁食

儿童禁食是指在儿童或青少年中实施禁食。视频中指出，儿童和青少年由于身体和大脑发育的需要，不适合进行长时间的禁食。建议通过减少零食和提供营养密集的餐食来控制体重，而不是长时间的禁食。

💡孕妇营养

孕妇营养是指在怀孕期间需要特别关注的营养摄入，以确保母亲和胎儿的健康。视频中强调，孕妇需要充足的维生素D和其他营养素，以避免胎儿发育问题，如牙齿畸形、步态异常等。建议使用全食物天然产前维生素，并在哺乳期继续补充。

💡氨基酸

氨基酸是蛋白质的基本组成单位，对于肌肉和其他组织的健康至关重要。视频中建议，在禁食期间补充氨基酸，以防止肌肉损失，并支持身体利用这些氨基酸形成肌肉和其他组织。这需要与B族维生素和电解质一起补充，以支持酶的活性和蛋白质合成。

Highlights

间歇性禁食可以带来体重减轻、认知功能改善、注意力和记忆力提升等益处。

长时间禁食可能导致营养不足和亚临床营养缺乏症，从而引发多种健康问题。

重新进食综合症是一种在长时间禁食后突然大量进食可能引起的健康风险。

禁食期间应避免摄入低质量食物，以防营养不足。

禁食期间应补充电解质、微量元素和B族维生素，以防止身体虚弱和疲劳。

生酮饮食和间歇性禁食可能增加尿酸水平，从而增加肾结石的风险。

对于有肾结石倾向的人，应避免高草酸食物，并确保足够的水分摄入。

禁食可能加剧营养缺乏，特别是对于厌食症患者或慢性酒精中毒者。

运动员在适应脂肪代谢之前，可能在锻炼时经历能量波动。

儿童和青少年不适合进行长时间禁食，应专注于提供营养密集的餐食。

孕妇和哺乳期妇女需要特别注意营养摄入，以支持胎儿和婴儿的健康。

肌肉流失的老年人在禁食时应考虑补充氨基酸和其他营养素。

生酮酸中毒是一种罕见的病状，通常与高碳水化合物饮食有关，而非生酮饮食。

生理性酮症是一种健康的代谢状态，与糖尿病相关的高血糖症不同。

生酮酸中毒通常发生在特定条件下，如未控制的糖尿病、慢性酒精中毒或某些药物滥用。

正确的禁食方法和营养补充对于最大化间歇性禁食的益处至关重要。

Transcripts

there are so many benefits to doing

intermittent fasting but there's also

the dark side which I want to talk about

too the benefits are weight loss

cognitive improvements Focus attention

memory or heart issue or whatever you're

going to find those will probably be a

lot better but here's a thing you need

to know about intermittent fasting okay

you're avoiding food for a period of

time and most of the things I'm going to

talk about are not related necessarily

to a 16 or 17 or 18 hour fast I'm

talking about when you do prolonged

fasting let's say you're doing it for 48

hours 72 or even longer this information

applies more to that situation all right

so here's the thing the purpose of food

is to not just get fuel for your body

it's to get nutrients from the food so

if you are not eating because you're

fasting okay you're restricting

nutrients and if your diet is not

providing all the nutrients okay you can

end up with not just deficiencies but

what's called subclinical nutrition

deficiencies and that can set you up for

a lot of problems so virtually all the

things I'm going to talk about are

related to that one point so let's first

talk about the first one it's called

refeeding syndrome so let's say you do

this uh I don't know three or four or

five day fast okay and then you eat this

huge meal not a good idea especially if

you eat a carbohydrate meal and you have

some type of pre-existing nutritional

deficiency because this could be

dangerous and you can have a lot of

problems it's always good and safe when

you come off a fast to just have a

little bit of food wait for a couple

hours eat a little bit more and I

wouldn't do carbohydrates I would do a

little protein maybe an egg or a little

bit of salad wait a little bit maybe

have some nuts an avocado things like

that but don't do what I did I mean I

was just like because I didn't eat for a

long period of time I overcompensated I

just ate a ton ton of food and I felt

really good for about a minute and then

I'm like oh my gosh I don't feel too

good I feel really sick my body from not

eating just wasn't used to that much

food so break your fast with a smaller

meal and gradually come out of it I will

put a link down below for more details

on that thing but this refeeding

syndrome problem usually occurs if you

know maybe you have a problem with

anorexia or you're chronic alcoholic or

you have some type of malabsorption

issue where you don't get enough

nutrition because you have um

inflammatory issues in your gut or

you're elderly or you have advanced

diabetes or even you're on certain

medications like ant acids or diuretics

that deplete you of certain nutrients or

you just basically have a low vitamin B1

deficiency so that's when you start

having problems with the refeeding

syndrome because we have this shift of

fluid and electrolytes from inside the

cell to the blood all right so that's

number one number two dirty keto which

is basically you're doing low carb but

you're not looking at the quality of the

food you're not looking at nutrients and

like I said before it's always this

nutritional deficiency problem because

when you eat junk food even if it's low

carb junk food the quality is not there

the nutrition is not there it can set

you up for more problems because you're

not eating and you're restricting these

uh nutrients even more like for example

zinc um your body has enough stored zinc

to last like 4 days well let's say you

don't get enough zinc from the diet

which a lot of people don't and then

here you are going into this fastest

situation and then you just magnify that

deficiency and a zinc deficiency can

show up as a weakness within your immune

system it can affect your taste it can

affect your vision it can affect your

skin it can affect your stomach like

gastritis things like that all right

number three not taking nutrients while

you're fasting I always recommend taking

at least at a bare minimum electrolytes

trace minerals and B vitamins but the

point is if you don't take these

electrolytes and I'm also talking about

sea salt and your fasting especially 2 3

four 5 days you might have issues like

feeling faint dizzy heard about people

just passed out and also when you're

either on the ketogenic diet or you do

intermittent fasting you're running on

ketones running on ketones increases the

demand for certain nutrients like uh

vitamin B1 and other B vitamins and even

potassium which which means you can also

end up with something like keto fatigue

or keto rash or just weakness in general

all right number four kidney stones

kidney stones can occur for several

reasons the most common one is uric acid

stones and let's say for example you're

doing the ketogenic diet you're doing

intermittent fasting typically people

eat a lot of almonds right and they

might do some non sugar chocolate or

they also might do spinach all three of

those are very high in oxalates and if

you're predisposed to kidney stones that

can make it worse I would definitely

avoid those Foods if you have a tendency

to get kidney stones I would also take

lemon juice in your water and drink

enough water like 2 and a half liters of

fluid a day and that alone should

prevent kidney stones now the other type

of kidney stones is uric acid Stones it

is true when you do long fast your uric

acid goes up okay and then it comes down

and stabilizes that's it's not a

pathogenic problem because uric acid is

probably one of the most potent

antioxidants in your blood and so it

doesn't mean that you're going to have

gout or some type of U arthritis no it

just means when you do a fast you may

have um certain chemistry changes

occurring and one really good thing for

uric acid just to kind of counter it

when you eventually eat make sure you

have big salads which I always recommend

to kind of flesh out any type of of uh

uric acid that might be concentrating

now this may become a problem if with a

person doing uh carnivore but I have not

really seen that being a problem somehow

the body compensates and they don't seem

to have uh more problems with gout they

have less problems with gout even though

they're doing a lot of animal protein

which is interesting number five if

you're anorexic you're going to have

nutritional deficiencies so when you do

intermittent fasting it's going to

create more of a problem so I don't

recommend in a minute fasting if you're

Bic or anorexic um but I do recommend

the ketogenic diet for sure but not

prolong fasting number six athletes that

have not adapted to Fat yet okay so in

this process of getting on keto you

start adapting to keto which within like

three days but then it actually takes

one to three months to fully adapt to

your fat metabolism right so to be fat

adapted it takes a lot longer than what

you might think so in the process and

you're working out you may not have

adapted to Fat so when you exercise you

might kind of have energy and then kind

of come down um but I will say over time

uh there are athletes that have adapted

to this fat over a period of months and

man they can burn fat three times better

than anyone else they can just go go go

so the point is that you have to give it

more time and in the process of this

adaptation you might might want to

adjust your workouts and training maybe

right after you eat until you can fully

fat adapt just as a side note too uh if

you're an athlete and you're exercising

and you don't have enough sea salt your

muscles will be weak okay also uh

potassium is very very important as well

number seven if you're a child okay not

the best idea to do any type of

prolonged fasting now let's say you're a

teenager overweight like let's say

you're obese well maybe you would just

do like two meals but I would definitely

start cutting out the snacking I don't

agree with this snacking all day long

but the point is if you have three solid

meals with a child and they're

nutrient-dense I mean that's what you

want to do why because what we're trying

to do is prevent nutritional

deficiencies and it is more difficult to

get nutrients from food nowadays I mean

even going in the grocery store most of

the lettuces that you eat are hydroponic

and I do have a problem with that

because they only put 15 minerals in

there and they're kind of bland they

tasteless I I really don't think they

have the same nutrients as salad that's

growing on soil all right number eight

nutrition is most important when you're

pregnant and when you're lactating

because you're eating for two and you're

providing milk and your body is becoming

depleted just a deficiency of vitamin D

can set your child up for all sorts of

dental malformations which then cause

the need for braces down the road or

they might have an overbite or an

underbite or they might have flat feet

or boded legs all of these things can be

easily solved if that mother has enough

of the right nutrients also realize that

most of the prenatals out there are all

synthetic get a whole food natural

prenatal and especially take it when

you're breastfeeding as well and one

more point about infant formulas and

baby food unfortunately it's like Ultra

processed food if you look at the ingred

ingredients it doesn't even resemble

real food unfortunately so um there are

some Alternatives I will put a link down

below of what I recommend for um for

children like baby food that's actually

much better number nine if you have a

loss of muscle let's say for example

you're older and you're starting to

develop muscle loss and you're doing in

a minute fasting I recommend adding one

additional nutrient a blend of amino

acids that can actually give you this

raw material without creating a problem

of it turning into sugar but it can

actually Supply the muscles to prevent a

loss of muscle and if you're taking the

other nutrients like the B vitamins and

electrolytes you allow these amino acids

to be formed as muscle because all the

biochemistry all the requirements for uh

the enzymes mostly they're just protein

and this goes beyond the Protein that's

needed for muscle ligament tendon fascia

connective tissue all of those protein

molecules need co-actors and co-enzymes

and those are the vitamins and minerals

so we come full circle to these

nutrients right so I'm trying to really

emphasize that one point and then number

10 keto

acidosis if you look up the dangers of

fasting if you look up the dangers of um

keto you will see this word keeps coming

this is a situation where you have too

much ketones going in your body and too

many ketones are producing an acidity in

your blood which can be very very

dangerous okay but there's so much

confusion I want to just clarify this

right now you have physiological ketosis

okay and you also have ketoacidosis

they're not the same at all the point is

that keto acidosis is very rare unless

you have the following condition

uncontrolled diabetes where you have

type one diabetes sometimes type two

you're taking insulin and you forgot to

take your insulin in type one you have

the cells of the pancreas that have just

basically stopped producing insulin okay

so what's going to happen to your blood

sugars they're going to go very very

high because you have no insulin to

monitor that or or regulate that but

insulin also controls ketones and so

insulin suppresses ketones and if you

have no more insulin you have this

massive flush or generation of ketones

so your body starts burning fat like

crazy and you have very high levels

above 10 11 or 12 levels of ketones now

typically when you do the physiological

ketones which you're this is a natural

process you restrict carbohydrates and

usually you're going to go between 0.5

to three I haven't seen many people go

over five or even six and to do that you

have to do prolong fasting and exercise

but the great majority of people are

going to be three I mean this is a very

far range from 10 okay so uncontrolled

diabetes if you're a chronic alcoholic

okay you could have the same problem if

you're on certain medications like high

levels of aspirin can create this

situation even certain drugs like

cocaine for example you can go into this

keto acidosis when you abuse uh cocaine

or there's conditions like chronic liver

disease right where the liver um is very

very damaged and on top of that you're a

diabetic that can create a problem as

well or even if you're um pregnant

malnutrition so as you can see there are

conditions that can make you more

vulnerable to this keto acidosis but

it's very very rare the physiologic

ketosis okay is not pathogenic it's

extremely healthy and there's huge

benefits if anyone says that ketosis is

is toxic just ask them about what about

glucotoxicity right that's high carbs

that's high sugar what is that that's

like all the bad effects from diabetes

because you're have massively high sugar

what about the dangers of that and also

think about this one last Point keto

acidosis usually originates because

you're eating too many carbs you're not

doing low carb you're eating high carbs

destroys the pancreas and then you get

keto acidosis so anyway I just wanted to

cover these points the next point is if

you now want to know how to do the

fasting correctly you should watch this

video right here