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
TLDR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
🍽️ 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。
🚫 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。
🏋️♀️ 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。
Mindmap
Keywords
💡间歇性禁食
💡营养缺乏
💡再喂养综合征
💡脏酮饮食
💡电解质
💡肾结石
💡酮症酸中毒
💡适应脂肪代谢
💡儿童禁食
💡孕妇营养
💡氨基酸
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
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