過完年後的妳秤過體重了嗎？過去幾天忍不住失控大吃大喝，導致肚子胖一圈、褲子變緊了！現在想要甩掉過年堆積的油脂，首先要重視控制我們體內的「肥胖荷爾蒙」胰島素，它就是導致發胖和脂肪堆積的關鍵！
快跟上年後最強、最高效減肥法——「168斷食法」，高效幫助降低胰島素浮動，提升胰島素敏感度，輕鬆控制血糖，養成燃脂體質！在減肥過程中，正確地利用胰島素的力量，學會控制血糖與減醣飲食，就能健康減去脂肪，讓體重計上的數字快速下降，徹底打破復胖的惡性循環。
過年肥、速還債！「168斷食」輕鬆消脂、快速剷平腹部贅肉！
過年期間大家不免放縱自己，大魚大肉，每天吃喝玩樂兼睡到自然醒！生活作息被完全打亂，加上飲食不節制，很多人就會出現過年肥，短時間內體態大走鐘，等到開工、開學時才後悔莫及！
不過別擔心！想要趕快擺脫額外贅肉，迅速恢復苗條身材，妳一定要嘗試「斷食」就是目前最快速、最有效的超夯減肥方法，保證堅持一周以上比過年前小腹更平坦！
實施斷食法，在沒有運動的情況下，一周約瘦下0.5公斤，一個月約2公斤，體脂肪約降1%。如果搭配有氧運動，一周約可以瘦下1公斤，一個月可瘦4公斤，讓妳快速小一號！
尤其是高體脂、想控制體重的人、四肢瘦瘦小體脂卻很高的泡芙愛好者以及喜歡吃糕點的人來說，斷食法能夠更有效地控制進食時間，改善身體組成，減少體脂肪含量，提高整體健康。
首推懶人最高效率減肥法「168斷食」 讓身體自行啟動燃脂瘦身！
在眾多的斷食法中，最推薦「168斷食法」！這是一項非常高效率的減肥方法，尤其適合懶人族，容易執行、還超快看到瘦身效果！
168斷食法要求在一天當中保持16小時的空腹狀態，而剩餘的8小時則可以進食，建議以原型食物為主，讓身體有足夠的時間自行啟動燃脂瘦身機制。
168斷食法的原理是基於身體在進食過程中的能量代謝機制。在斷食期間，由於沒有攝取新的能量來源，血糖逐漸穩定，導致體內的胰島素水平下降。同時，胰臟釋放升糖素，促進肝臟中儲存的葡萄糖的分解。當肝臟的儲存糖分（肝醣）耗盡後，身體會開始消耗原有的脂肪作為能量來源，從而進行脂肪代謝和燃燒，達到減肥效果。
168斷食並不等同於節食或讓自己挨餓，是延長每天的空腹時間，而非減少總攝取的熱量。在斷食期間，妳仍然可以在進食時間內攝取足夠的營養和能量，以滿足身體的需求，這種方式讓身體有足夠的時間進入脂肪燃燒和自我修復的狀態，同時也有助於控制血糖和胰島素水平。
胰島素和血糖才是致胖元兇！讓妳怎麼減肥都瘦不下來
肥胖問題的根源不僅在於飲食和運動，荷爾蒙也扮演著至關重要的角色，特別是胰島素，不僅調節血糖，還會大幅影響體重和體脂。
「胰島素」是由胰臟分泌的激素，其主要作用是促進細胞對葡萄糖的吸收和利用，進而降低血糖水平。然而，當胰島素的分泌過多或細胞對其反應減弱時，就會導致血糖水平升高，促使脂肪的合成和儲存，最終導致肥胖。
「血糖」是身體中最主要的能量來源之一，當血糖過多時，會轉化為脂肪並儲存在體內，導致脂肪過度累積，引發肥胖！
如果血糖值長期處於高水平，會導致胰島素阻抗，是加劇肥胖問題的另一個因素。當身體細胞對胰島素的反應降低時，需要更多的胰島素才能維持血糖水平，這導致胰島素水平持續升高，進一步促進脂肪儲存，形成惡性循環。
美國營養期刊：胰島素和血糖導致的內分泌變化才是肥胖的主因！
在《臨床營養期刊（American Journal of Clinical Nutrition）》的研究（研究連結）認為，過量攝取和能量平衡已經無法解釋肥胖，胰島素和血糖導致的內分泌變化才是肥胖的主因，因此吃了什麼更重要！
碳水化合物-胰島素模型提出了一個大膽的主張：暴飲暴食並不是導致肥胖的主要原因。相反，胰島素和血糖造成肥胖，或稱碳水化合物-胰島素模型（carbohydrate-insulin model），將當前的肥胖流行歸咎於現代飲食模式。
也就是過度食用高血糖負荷的食物：特別是加工過的、可快速消化的碳水化合物。這些食物會引起荷爾蒙反應，從根本上改變我們的新陳代謝，導致脂肪儲存、體重增加和肥胖。
當我們攝取高度加工的碳水化合物時，身體會增加胰島素的分泌，同時抑制升糖素的分泌。這樣的情況反過來向脂肪細胞發出信號，要求其儲存更多的熱量，從而減少可供肌肉和其他代謝活躍組織使用的熱量。大腦感知到身體沒有獲得足夠的能量，於是引發飢餓感。
此外，身體為了節省燃料，新陳代謝可能會減慢。因此，即使我們繼續增加多餘的脂肪，我們仍然傾向於保持飢餓。就會造成我們身體進入一種負循環：持續感到飢餓，導致我們進食更多，進而使脂肪累積更多，同時新陳代謝放緩，這又會進一步增加飢餓感，形成一個持續加重的循環。
胰島素會引發脂肪儲存 轉化為更多的體脂肪
胰島素在體內的重要作用之一與脂肪儲存有關：它抑制脂肪細胞的分解並刺激體內脂肪的產生。也就是說，胰島素告訴身體停止燃燒儲存的脂肪，而是吸收血液中的一些脂肪酸和葡萄糖，並將它們轉化為更多的體脂肪。
每天攝入大量的碳水化合物，會促使胰島素的水平長期保持高位，將促使身體持續進入「脂肪儲存模式」， 而很少進入「脂肪燃燒模式」，進而導致體重增加。
胰島素越高，體脂肪越高！
當血液中的胰島素水平升高時，身體更傾向於儲存脂肪，同時抑制脂肪的分解。
要增加脂肪酸從脂肪組織中釋放的流動（提高脂肪分解作用），以減少脂肪組織中的脂肪量，基本要求之一就是降低胰島素在血液中的濃度。相反地，要停止脂肪細胞釋放脂肪並促進脂肪的堆積，就必須有胰島素的存在。
換句話說，當胰島素被分泌出來或者在循環中的胰島素濃度異常升高時，脂肪就會積聚在脂肪組織中；而當胰島素濃度降低時，脂肪將會從脂肪組織中釋放出來，進而減少脂肪的存量。
胰島素是什麼？又稱「肥胖荷爾蒙」，分泌過多會致胖！
胰島素是由胰臟分泌的一種激素，主要功能在於將多餘熱量以肝醣、脂肪的形式儲存起來，維持血糖穩定。
相對於能讓血糖上升的荷爾蒙有好幾種，胰島素是唯一能將血糖降回正常值的荷爾蒙，這可能和過去人類經常無法吃飽、血糖不足，必須升高血糖以維持性命有關。
胰島素被稱為肥胖荷爾蒙，是因為它在調節血糖和代謝脂肪方面發揮著重要作用。當我們攝取食物後，血糖濃度會上升，胰臟會釋放胰島素來降低血糖濃度，進而促進身體細胞將血糖轉化為能量或脂肪儲存。
如果胰島素分泌過多或身體對胰島素的反應不佳，就會導致血糖過高，進而影響身體脂肪代謝，容易導致肥胖。
現代人總是睡眠不足或睡眠品質降低，再加上飲食精緻化、吃飯時間不固定等，都會使血糖上升，這時體內的胰島素分泌異常增加，長期可能導致胰島素作用的效率變差，或是胰島素無法起到降血糖的作用，脂肪積聚，造成肥胖。
管好「胰島素」是成功減重的關鍵，輕鬆養成易瘦體質！
當我們攝取糖分進入身體後，胰島素會將其轉化成儲存形式的糖原，儲存在肝臟和肌肉細胞中，然而，糖原的儲存空間是有限的。
當每天攝取過多的碳水化合物，使得糖原儲存箱已滿時，胰島素就會轉化成一種儲存脂肪的荷爾蒙，導致身體將多餘的碳水化合物轉化為脂肪，而非運用在能量消耗上。結果，這些脂肪會被儲存在全身各個部位，且可以無限制地累積，進而導致肥胖和相關健康問題。
如何解決高胰島素？透過「168間歇性斷食」改善體脂與腰間肉！
胰島素的主要功能是降低血糖水平。當血糖在皮下脂肪和內臟脂肪中積聚時，可能導致脂肪在肝臟中積累，形成脂肪肝，或在胰臟中積累，形成脂肪胰。高度的脂肪胰容易導致糖尿病，因為胰島細胞被油包圍、就像被油淹死，無法正常發揮降低血糖的功能。因此，所以想要打造易瘦不復胖的體質，首要讓胰島素降下來！
肥胖關鍵因素是胰島素水平的異常，當身體中的胰島素水平持續過高時，會促進脂肪的儲存，導致體重增加和肥胖。此外，長期暴露於高胰島素水平可能會導致胰島素阻抗，進一步加劇肥胖問題。
間歇性斷食是一種最有效的方法來調節胰島素水平，治療肥胖問題。在斷食期間，身體有更多的時間處於低胰島素狀態，這有助於減少脂肪的儲存並促進脂肪燃燒。此外，間歇性斷食還可以提高身體對胰島素的敏感性，降低胰島素水平，進而減少胰島素阻抗的發生，輕鬆減輕體重與身體脂肪。
斷食減重關鍵就是減少「胰島素波動」，啟動「升糖素燃脂」！
斷食時間務必要超過12小時，這主要與人體的兩大重要荷爾蒙有關，一是「胰島素」，另一個是「升糖素」。
間歇性斷食的生理反應是「降低胰島素」，從而降低胰島素阻抗，改善了胰島素過多分泌造成的負面問題，包括肥胖、高血壓、高血脂、痛風等。還能幫助調節胰島素的分泌，使其更有效地處理血糖，減少糖尿病的發生機率，降低三酸甘油酯及發炎指數。
胰島素：降低血糖水平、促進脂肪的合成和儲存
胰島素是一種由胰島細胞在胰島所分泌的激素，主要功能是降低血糖水平。
胰島素主要是在我們進食的時候，血糖水平會上升，這時胰島素會釋放，以調節血糖水平，同時將多餘的能量轉化為脂肪儲存。如果攝入過多食物，血糖升高過快，這是導致體重增加、變胖的原因。
升糖素：提升血糖水平、增加肝醣分解
升糖素是一種由胰臟分泌的激素，與胰島素相反，主要作用是提高血糖水平。
當我們斷食時，例如16小時後，血糖水平開始下降，此時升糖素開始分泌，促進肝臟釋放儲存的糖分，以提供身體所需的能量，保持血糖穩定，指揮身體將脂肪分解。
只要胰島素上升，升糖素就乖乖退場，當血糖下降胰島素退場了，升糖素就會上場，把身體已經儲存的營養和脂肪分解供身體使用，維持血糖的穩定。
研究證實斷食好處：空腹力降低血糖、提升胰島素敏感度
目前有許多好研究發現，透過斷食能改善血糖控制，特別是高血糖與糖尿病患者。例如《世界糖尿病》雜誌在2017年發表的一項研究，針對10位第2型糖尿病患者所做的間歇性斷食實驗。研究將每天的進食時間控制在4到8小時內，在為期2週的時間裡，體重明顯下降，也改善了空腹血糖。
雖然是小規模的研究，且需患者自我監測血糖值（透過血糖機），但並沒有發現低血糖的情況。研究顯示若透過短期間的間歇性斷食，能改善高血糖。
另一項2014年伊利諾伊大學芝加哥分校醫學系內分泌科的調查，認為間歇性斷食與隔日斷食，能提高胰島素的敏感度，讓身體更有效的利用血糖，以保持血糖平穩。
斷食時段最少12小時 才能有效燃燒脂肪
脂肪是身體儲存的食物能量，在食物供應不足時，這些儲存的食物能力會自然地被釋放出來。所以，在所有的脂肪儲備都被消耗掉之前，身體不會為了養活自己而「燃燒肌肉」。
事實上，身體在進食正餐後的8至12小時內，才能完全消耗從食物吸收的能量。根據這個原理，一般斷食時段最少要有12小時，身體才會開始消耗已儲存的脂肪，否則就白白餓一場了。
確保斷食時間超過12小時是重要的原則，因為這有助於調節身體的激素水平，包括胰島素和升糖素，有助於控制血糖和促進脂肪代謝。因此，在調整斷食時間時，也應該注意確保斷食時間不要過短，以保證斷食的效果。
斷食可以培養“燃脂”體質！從進食轉變到斷食階段生理機制變化
我們的身體有良好機制來處理食物供應不足的危機，以下是進食到斷食的 5 個階段，就是從燃燒葡萄糖（短期）到燃燒脂肪（長期）的一段過程。
1.進食
進食期間胰島素水平上升，這些胰島素能運送葡萄糖到肌肉、大腦等組織釋放能量，多餘的葡萄糖則以肝糖原、肌糖原的形式儲存。飲食會攝取到葡萄糖，理論上4小時之後，血液中的葡萄糖已經下降。
2.消化後階段
當我們停止進食時，身體會從肝臟和肌肉組織釋放存儲的肝醣，這些肝醣類似於身體的快閃記憶體，可以迅速提供能量。正常情況下，肝醣可以供應約8到12小時的能量。
然而，由於肝醣的使用速度很快，它很快就會耗盡，身體的肝醣儲備也會很快消耗殆盡。
3.糖質新生
當肝醣耗盡後，如果身體仍然未攝取葡萄糖（也就是沒有再進食），約24 小時到 2 天，身體會啟動糖質新生（Gluconeogenesis）的機制。
這意味著當血糖水平逐漸下降，肝醣即將耗盡時，身體會開始將脂肪和蛋白質分解成身體所需的葡萄糖。糖質新生的過程可以持續很長時間，甚至可能長達一個月。
在沒有進食的情況下，胰島素沒有辦法作用，而取而代之是幾種其他荷爾蒙的上升，包括腎上腺皮質素、升糖激素（Glucagon）和生長荷爾蒙。
當身體察覺到血糖下降時，會自動啟動備用計畫，這時三種荷爾蒙會出現，糖質新生機制也會啟動，開始分解儲存的脂肪和蛋白質，轉化為葡萄糖，以維持血糖的穩定。細胞代謝需要葡萄糖，因此這些儲存物質最終都會轉化為葡萄糖，供細胞利用。
期刊研究：斷食減肥能有效地長期減重和降低體脂！
一些研究已經證實了斷食對於減肥的有效性，並且有助於長期減重和降低體脂肪。在動物和人體實驗中，斷食減肥法能達至減重效果，同時亦可以降低內臟脂肪。
斷食減肥法的整體減重效果，一般人在進行斷食的初期，減重的效果都會較為明顯，在首2至3個月，可減約原來體重的3至8%。
期刊研究指出，斷食可以促進體內脂肪的氧化代謝，增加體內營養素的循環，並調節多種激素水平，進而影響新陳代謝和體重控制。此外，間歇性斷食（如16/8斷食法）可以改善胰島素敏感性，降低胰島素抵抗，進而減少脂肪堆積和促進體重控制。
「168斷食」強化再升級！搭配「低醣飲食」減肥事半功倍
「168斷食搭配低醣飲食」是一個強效的減肥組合，不僅幫助減重，還能不用餓就能減重瘦身成功，不易有飢餓感，同時滿足一天營養所需，並能提升整體健康，預防疾病。
斷食能幫助控制食慾並提高體內脂肪燃燒，減少體重和體脂肪的降低，而低醣飲食則進一步加強脂肪燃燒效果，透過限制碳水化合物攝入，迫使身體依賴脂肪作為主要能源，使身體更有效地利用脂肪儲備，同時穩定血糖水平，減少脂肪的堆積。
低醣飲食還有助於控制食慾，因為蛋白質和脂肪的攝入可以提供長時間的飽足感，減少對高糖食物的渴望。
另外，斷食搭配低醣飲食還對健康狀態具積極正面的影響。研究表明，這種組合可以改善胰島素敏感性，降低血糖和胰島素的水平，減少慢性發炎反應，並改善血脂和血壓指標，能預防和控制慢性疾病，如心血管疾病和糖尿病。
斷食成功小撇步：結束後首餐避開高碳水，多攝取優質蛋白質
斷食後的第一餐盡量不要選擇高碳水化合物，有助於減少血糖的大幅波動。當我們進食碳水化合物時，身體會將其分解為葡萄糖，這導致血糖水平上升。如果我們在斷食後立即攝取高碳水化合物的食物，血糖水平可能會迅速升高，這可能導致能量儲存的增加。
若想攝取碳水化合物，能夠選擇「非精緻澱粉類」，例如十穀米、燕麥、地瓜等低GI的主食，含有較多膳食纖維、維生素B 群、鎂、鐵、鋅等身體所需營養素，有助於減緩碳水化合物的消化和吸收過程，使血糖的升高速度變緩慢且穩定。
斷食後第一餐可以選擇較低碳水化合物的食物，幫助控制血糖穩定，獲得持久且穩定的能量和情緒。這可以包括攝取較多的蛋白質和健康脂肪，例如雞胸肉、魚類、堅果、種子和蔬菜，這些食物的消化和吸收速度相對較慢，能夠提供持久的能量，並降低血糖上升的速度。
168斷食一個月卻瘦不下來？關鍵原因是斷食卻失控亂吃！
「斷食卻失控亂吃」是168斷食失敗的一個常見原因，儘管168斷食法允許在進食窗口內吃想吃的食物，但這並不意味著可以不受限制地暴飲暴食或過度進食，這樣反而會適得其反，導致減重效果不佳或失敗。
如果在進食時間內過度攝取高熱量、高脂肪、高醣類的食物，或者食用過多的加工食品和零食，這些通常含有大量的葡萄糖和碳水化合物，食用後血糖水平會迅速上升。
此時的高血糖狀態會刺激胰島素的分泌，胰島素的作用是將血糖轉移到細胞中以供能量使用，同時也促進脂肪的儲存，從而阻礙體重減輕的目標。
此外，斷食期間容易產生飢餓感，如果在進食窗口前一段時間過度餓著自己，容易導致進食窗口開始後的暴食。因此，為了成功進行168斷食，重要的是聰明擇食、適量進食，避免過度進食高醣類食物，選擇五穀類、蛋白質和蔬果等高膳食纖維的健康食物，不要過度壓抑飢餓感或對食物的渴望。
168斷食失敗還可能的原因？
- 高醣飲食過多：在八小時的飲食窗口期間，若攝取過多高醣、高脂、加工食物，仍可能造成身體負擔，導致減肥失敗。若長期不注意均衡飲食和營養需求，可能會影響身體的健康和減重效果。
- 選擇太多高GI食物：高GI（Glycemic Index，升糖指數，簡稱GI）食物會讓血糖波動較大，讓妳很快又感到飢餓。因此，要改選擇低GI食物，血糖會穩定上升，不會讓血糖起伏太大，容易感到飢餓。
- 缺乏適度的運動：斷食與適度的運動結合可以更好地支持減重和健康。適度的有氧運動和力量訓練可以增加代謝率、促進脂肪燃燒，並幫助塑造身體。
- 忽視飲水：保持適當的水分攝取對於身體的正常功能和代謝非常重要，在斷食期間容易忽視飲水，可能導致脫水和不良的身體反應。
- 忽視睡眠和壓力管理：良好的睡眠和有效的壓力管理對於身體的健康和減重也至關重要，不良的睡眠品質和長期的壓力，會影響荷爾蒙平衡和飲食行為，進而影響減重效果。
更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」？攝取代謝錠吃對瘦更快！看完讓妳1秒搞懂好的、壞的碳水化合物
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