168斷食總是失敗? 試試「斷食+低醣飲食」大幅增加飽足感! 高速提升斷食成效,加倍燃燒小腹脂肪
  • 26 5 月, 2023
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全球流行的熱門減肥法「168間歇性斷食」,一天之中16小時斷食,並將食物集中在8小時內吃完。透過這種輕斷食,延長空腹時間,有機會讓身體更有效地分解脂肪,進而實現減肥效果。研究表明,斷食減少體重、改善血脂和血糖代謝,改善身體的代謝狀態,幫助降低三高症狀和慢性炎症等健康問題。

然而,對許多人來說,斷食的過程可能面臨一些挑戰,例如感受到飢餓、無法堅持或出現沮喪情緒,甚至有人168斷食一個月沒瘦,反倒容易時暴飲暴食而面臨失敗。因此,選擇正確的進食策略是解決168斷食容易失敗問題的關鍵,那就是「低醣食物搭配168斷食」,低醣食物通常富含蛋白質和健康脂肪,帶給妳滿滿的飽足感,不但有助於控制食慾,減少血糖波動,還提供更長效的能量供應,讓妳在每天都吃飽的情況下,一樣能成功「飽瘦」!

168斷食一個月沒瘦的關鍵原因:斷食卻失控亂吃

168斷食失敗的關鍵原因: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。

如果在進食窗口內過度攝取高熱量、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。當我們攝取這些食物時,血糖水平會迅速上升。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,不要過度壓抑飢餓感或對食物的渴望。

為了成功進行斷食,需要適量攝取食物,斷食期間,仍然需要注意飲食均衡、營養豐富,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,保持適量的攝入,並培養紀律和自律的飲食習慣,以確保斷食法的成功實施。

168斷食失敗還可能的原因?

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
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。
  • 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。
  • 無法堅持斷食時間表:斷食需要遵循嚴格的時間表,例如每天16小時的斷食和8小時的進食窗口。如果無法堅持這樣的時間表,斷食的效果可能會減弱或失敗。
  • 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。
  • 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。

168斷食原理:身體自行啟動燃脂

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
168斷食原理:身體自行啟動燃脂

168斷食法是一種時間限制性飲食方法,限制飲食時間在每天的8小時內,而剩餘的16小時則進行斷食。在這16小時的「斷食」期間,限制攝取紅茶、咖啡或無糖蘇打水等飲料。接著,在接下來的8小時進食期間,可以根據個人的喜好進食,無需計算卡路里。

168斷食法的原理在於,當我們延長空腹時間時,血糖水平會逐漸穩定,而胰島素水平則下降。這種情況下,身體會啟動一個重要的生理機制,即升糖素的提高作用。升糖素促進肝臟中葡萄糖的分解,當肝醣耗盡後,開始分解脂肪以提供能量。這使得身體更多地依賴脂肪燃燒,從而減少脂肪的儲存,促進體重的降低。

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
168斷食法的原理在於,當我們延長空腹時間時,血糖水平會逐漸穩定,而胰島素水平則下降。

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。在輕斷食中,妳仍然可以在進食窗口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餓餓感覺、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。

為什麼168斷食能夠成功減重?

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
為什麼168斷食能夠成功減重?
  • 控制食慾和節制飲食:由於較長時間的斷食,加上限制飲食時間在8小時內,我們能更好地控制進食量和營養攝取,有助於產生減重效果。
  • 促進脂肪燃燒:進入斷食狀態後,體內糖分儲存逐漸耗盡,身體開始依賴脂肪作為能量來源,從而促進脂肪燃燒。
  • 改善胰島素敏感度:168斷食法有助於降低胰島素水平,提高胰島素敏感度,這有助於減少脂肪堆積。
  • 促進代謝靈活性:通過斷食,身體進入斷食狀態,觸發了一系列的代謝調節反應。這包括增加脂肪氧化、改善胰島素敏感性、提升自噬和細胞修復等。這些代謝調節能夠提高身體的代謝靈活性,使減重更有效。
  • 細胞啟動自噬功能:根據研究,當人體經過約16小時的斷食時,會發生一些自動啟動的生理功能。當身體處於低能量、飢餓狀態時,細胞會自動啟動一種稱為「自噬」的功能。自噬是細胞的一種保護機制,它通過分解和回收細胞內的多餘或損壞的蛋白質、細胞器和其他結構來提供能量和營養,確保細胞能夠維持正常的功能,並且在營養供應不足時繼續運作。

「168斷食搭配低醣飲食」雙重高效減肥

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
「168斷食搭配低醣飲食」是一個強效的減肥組合

「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

斷食後首餐:避開高碳水,多攝取優質蛋白質

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
斷食後首餐: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斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
攝取較多五穀雜糧,幫助控制血糖穩定

斷食能促使細胞再生,延年益壽

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
斷食能促使細胞再生,延年益壽

此外,長時間的斷食除了減重和燃燒脂肪,還可能對代謝過程產生有益的效應,例如提高胰島素敏感性、降低慢性發炎、代謝老舊細胞、改善血脂和血壓和維持腸道菌叢健康等,同時能夠促進細胞的保護和再生,有助於維持器官的健康功能,還能預防與治療疾病。

動物實驗表明,證實「斷食或少食可以延長壽命」。目前全世界已經進行了數十例控制卡路里的實驗來研究這個問題,這些實驗中的一部分是針對靈長類動物(如猴子)的研究,一組接受正常飲食,而另一組則進行限制卡路里的飲食,即少食或斷食。結果顯示,進行卡路里限制的猴子壽命延長了。有些研究甚至觀察到壽命延長了近一倍的現象。

研究表明:168斷食能抑制炎症,降低胰島素阻抗

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
研究表明:168斷食能抑制炎症,降低胰島素阻抗

研究表明,間歇性斷食可能具有控制或預防慢性炎症的潛力。有一份發表在《新英格蘭醫學雜誌》上的研究指出,在某些人群中,斷食期間產生的酮類可以改善細胞的抑制炎症和修復損傷的能力,這表明間歇性斷食可能對炎症反應有正面的調節效應。

美國西奈山醫院的一項研究發現,間歇性斷食可以減少單核細胞促炎細胞的釋放,並將其置於休眠模式。由於慢性炎症與多種疾病的發展有關,研究人員認為間歇性斷食對於消炎效果可能具有重要意義

此外,一些研究還發現,間歇性斷食可能對於體重超標和成年肥胖人士的胰島素阻抗有幫助,胰島素阻抗是指身體對胰島素反應降低的情況,可能導致血糖和胰島素水平升高,增加患上二型糖尿病的風險,而間歇性斷食可能會增加低血糖的風險。

破解迷思:斷食不會減去肌肉,反而肌肉比例更高!

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
破解迷思:斷食不會減去肌肉,反而肌肉比例更高!

研究證明,斷食不會導致肌肉流失,相反,肌肉比例反而可能增加,這是因為在斷食過程中,身體更多地依賴燃燒脂肪來獲取能量。

斷食時,身體的能量來源主要轉向脂肪儲備,而不是肌肉組織,可以促進身體內的脂肪燃燒,從而減少脂肪堆積,使肌肉比例相對提高,也更加突出和明顯。此外,斷食還可以刺激人體生長激素的分泌,對於保護和促進肌肉生長具有積極正面作用。

要特別注意的是,對於肌肉生長和保持,攝入充足的蛋白質非常重要。在斷食期間,確保攝入足夠的蛋白質,以滿足肌肉合成的需要,同時合理的飲食規劃和營養攝入,也是維持肌肉健康和促進肌肉增長的關鍵。

結論:斷食同時選擇「低醣飲食」,燃脂效率加倍

168斷食一個月沒瘦?試試「斷食+低醣飲食」大幅增加飽足感!高速提升斷食成效,加倍燃燒小腹脂肪
結論:斷食同時選擇「低醣飲食」,燃脂效率加倍

「168斷食搭配低醣飲食」的組合可以讓燃脂效果的加倍!透過限制進食時間和減少碳水化合物的攝入,能夠促進身體燃燒脂肪、控制血糖水平穩定,改善胰島素敏感度,並提供長效飽腹感,提供持久的能量,還能促進消化系統的健康,有助於減重和燃燒脂肪,遠離慢性疾病,提升整體的健康。

更多關於211餐盤瘦身的介紹可參考>最強懶人減肥法!按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆

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