新手4大斷食懶人包！過年放縱大吃大喝完也不怕胖 年後輕鬆甩肉剷除脂肪這樣瘦

苼莛生技雜誌 > Body > 新手4大斷食懶人包！過年放縱大吃大喝完也不怕胖 年後輕鬆甩肉剷除脂肪這樣瘦
  • 2 2 月, 2024
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在過年期間，年菜和聚餐菜色都是大魚大肉、高脂、高糖、加工食品等各種美食誘惑，還缺乏大量蔬菜幫助排便。加上一整週在家追劇、打牌，搭配外送披薩、手搖飲和一堆甜點零食，這樣多吃少動的生活持續超過一週，體重馬上直線上升，脂肪快速堆積，不胖才怪！

根據衛福部統計，春節期間台灣人平均會變胖1.7公斤！想要輕鬆瘦回來？在眾多的減肥方式中，暴飲暴食大餐後最快速的急救減肥方法就是「間歇性斷食法」！快來認識這些超火紅的斷食法，讓妳輕鬆執行、快速瘦！

斷食瘦身原理：耗盡肝醣後開始燃燒自身脂肪！

斷食減肥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，我們降低體內的胰島素水平，進而促使胰臟釋放升糖素（Glucagon），從而啟動身體消耗原有的能量和脂肪。

當妳停止進食一段時間後，身體會耗盡肝醣（即儲存在肝臟中的碳水化合物），此時身體需要能量來維持生理功能和活動，但缺少碳水化合物供能。

因此，身體會轉而利用儲存在脂肪細胞中的脂肪作為主要能量來源，進行脂肪代謝和燃燒，導致體內脂肪的分解與燃燒，使其轉化為能量，以供身體各個組織和器官使用。

根據一般人傳統的一日三餐進食模式，兩餐之間的時間可能較短，導致體內的胰島素水平未能下降到足以促使身體分泌升糖素的水平。因此，透過斷食，當體內的葡萄糖和肝醣被消耗殆盡後，便會開始消耗脂肪，達到減肥的效果。

斷食如何加速燃脂？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。表單的底部

斷食時段最少12小時 才能有效燃燒脂肪

其實，脂肪就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。

斷食就是減少「胰島素波動」，運用「升糖素減肥」！

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」。

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。

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分解供身體使用，維持血糖的穩定。

研究證實：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。

「斷食」加速燃脂代謝、養成易瘦體質，還能讓過食的腸胃喘口氣

斷食與過去單純節食減少飲食不同，並不會導致身體肌肉量的損失，也不會使基礎代謝率下降！相反，斷食還可以增加身體對胰島素的敏感度，減少胰島素分泌，進而改變體內環境，形成「易瘦體質」。

斷食最大的優勢就是能「加速燃脂」，透過限制進食時間，身體更容易進入脂肪燃燒模式，從而幫助減重和減脂。斷食還能大幅「提高新陳代謝」，刺激身體的新陳代謝，促進更有效的熱量消耗，進而增加身體的代謝率。

此外，斷食還能「增加胰島素敏感度」，提高身體對胰島素的敏感度，這有助於更好地控制血糖水平，減少血糖波動，降低患上糖尿病的風險。

從中醫角度來看，斷食是一種自古就流傳下來的自然療法，能夠讓「因過度飲食而過度操勞的腸胃得以喘息」，為身體提供重新調整和恢復原有機能的機會。

通過斷食，身體可以暫時停止攝取食物，讓胃腸系統有機會排空和休息。不僅有助於消化系統的修復和再生，還有助於身體其他器官的調節和排毒，還能平衡體內的陰陽氣血，延緩老化問題。

少吃能活更久！適當的飲食限制有效延緩老化

《科學發展》415期曾指出，科學家進行了一系列動物實驗，包括酵母菌、線蟲、老鼠和靈長類等，將它們分成了兩組。

一組是『無限制飲食』，允許動物隨意進食，不限制飲食量；另一組是『有限制飲食』，在確保有足夠的空腹時間的情況下，不會讓動物餓死。這些實驗顯示了一個現象：『有限制飲食』的動物明顯比『無限制飲食』的動物活得更久！

動物實驗結果告訴我們，每天進食至飽的動物可能生活不佳，可能會變得肥胖，可能會出現代謝問題，生命可能也會較短。相反，給予限制飲食的動物，即在需要時才進行餵食，它們可能會活得更好。

斷食還可以重組腸道菌群 幫助降血壓

健康的腸道微生物組，即腸道菌群，通常是一個相對穩定的生態系統。 然而，抗生素使用、感染、飲食變化或生活方式改變（例如間歇性斷食）都可能導致此生態系發生短期或長期的變化。

已有研究表明，腸道菌叢的異常，即腸道失調，可能是導致高血壓的潛在因素，預防菌叢失調可能有助於緩解甚至逆轉高血壓。

一篇發表在《Nature Communications》上的一項研究（研究連結）首次採用多組學方法，揭示了生活方式改變和禁食治療對代謝症候群患者的影響。 研究表明，斷食對宿主及其微生物組都產生廣泛影響，禁食後轉向健康飲食可能是治療高血壓和代謝症候群的有效非藥物幹預手段。

另一項在發表在美國心臟協會旗下期刊《Circulation Research》上的一項研究（研究連結），來自美國貝勒醫學院David Durgan實驗室的研究團隊透過高血壓模型動物實驗發現了新的證據，證明了腸道菌叢失調可能對血壓產生不利的影響，但間歇性斷食策略可以顯著降低血壓。

經過9週的實驗後，研究人員發現正如他們的預期，與正常對照組的大鼠相比，高血壓模型大鼠（SHRSP）的血壓更高。更引人注目的是，與沒有間歇性斷食的SHRSP大鼠相比，進行了間歇性斷食的SHRSP大鼠血壓顯著降低。這表明，即使是同樣是高血壓動物，間歇性禁食後的降血壓效果顯著且迅速。

年後開工秒甩肉！懶人最強減肥法就是「斷食」

過了一個充滿美食佳餚的新年，許多人在享受美味豐富的大餐後，往往面臨著一個共同的問題：體重上升，身材走形。對於那些急於擺脫額外贅肉，迅速恢復苗條身段的人來說，「斷食」就是目前最快速、最有效的超夯減肥方法！

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。

斷食正當道！認識這4種超熱門有效斷食法

斷食是減肥的首選，非常適用於想要快速瘦身的懶人，透過控制進食時間和頻率，斷食可以幫助身體重新調整代謝，促進脂肪燃燒，從而達到減肥的效果。以下是4種常見的斷食法：

168斷食法

概念：這種斷食方法的核心概念是每天限制進食時間，通常是一天中的 8 個連續小時，然後在剩餘的 16 個小時內斷食。

168斷食主要目的是讓身體在16小時的斷食期間空腹，清空腸胃並促進脂肪分解，以達到減肥的效果。此外，這種斷食方法還有其他好處，包括恢復身體機能的敏感度、增強新陳代謝、改善睡眠品質，促進大腦功能和改善消化系統。

方式：典型的做法是選擇一個 8 小時的進食時段，例如中午 12 點到晚上 8 點，然後在其他時間斷食。在進食時間內，妳可以正常進食並滿足自己的營養需求，但在斷食時間，只能攝取零卡路里的飲料，如水、茶或黑咖啡。

1212斷食法

概念：1212斷食法將一天分為兩等份。在12小時的進食期間內，我們攝取一天所需的所有熱量，可以照常進食三餐，並不需改變生活方式。另外的12小時則是進行斷食，主要目的是幫助身體適應斷食模式。

相對於 16/8 斷食，12/12 斷食的時間窗口更短，也較容易入門。研究顯示，維持10小時的進食區間，能有效減少體重、改善活力與睡眠。

方式：妳可以在早上8點正常進食，然後在晚餐8點之後開始斷食，直到隔天早上8小時之後再進食。

52斷食法

概念：52斷食法核心理念是在一周的時間裡，讓身體在兩天進行斷食，即攝取極低熱量的食物，其餘時間則保持正常飲食。透過限制熱量攝入和控制食物的時間，刺激身體進入節食狀態，實現體重管理

方式：以1週為單位，建議在5天內正常飲食，並可任選2天（不連續2天）作為「少吃日」，建議在斷食日當天男性攝取不超過600大卡，女性則不超過500大卡，且應選擇攝取”健康”的食物，如優質蛋白質、低醣和蔬菜水果，在其餘的5天內可以正常進食。

週一斷食法

概念：日本專家關口賢也推薦試試「週一斷食」這個減肥法，其概念是在週一到週日的一個週期中，採用「斷食→好食→美食」的飲食循環模式，相當簡單易行。

核心概念在於以週為單位，經由循環模式的重複，有助於逐步轉變身體的代謝狀態，從「肥胖體質」轉向「易瘦體質」。

方式：具體來說，週一是斷食日，完全停止進食，只喝水度過一整天。接著，從週二到週五，以蔬菜等低熱量、高營養的食物為主的健康飲食。最後，週末可以放鬆規範，享受自己喜歡的美食。

過餓會造成反效果！斷食別只看好處 了解這些隱藏壞處

長時間的斷食確實有一些好處，例如提高胰島素敏感度、增加生長激素分泌、促進代謝老化細胞和燃燒脂肪。但是，也可能存在一些不好的影響：

  1. 壓力增加：長時間斷食可能會增加身體的壓力反應，導致身體壓力上升。
  2. 皮質醇水平升高：長時間斷食可能會引起皮質醇水平上升，這是壓力反應的一部分。
  3. 失眠：斷食可能會影響睡眠品質，導致失眠問題。
  4. 心跳速率上升：當身體處於飢餓狀態時，心跳速率可能會增加。
  5. 肌肉流失：長時間斷食可能導致肌肉流失，特別是在沒有適當營養補充的情況下。
  6. 腸道厚瘤胃球菌增加：某些研究表明，長時間斷食可能會導致腸道厚瘤胃球菌的增加，而這種細菌在復食後會促進營養吸收。
  7. 對澱粉的渴望感增加：長時間斷食可能會增加對碳水化合物（如澱粉）的渴望，這可能會導致攝取更多的高能量食物。

肌少症、暴食症不適合長期斷食 肌肉恐流失

根據研究提供的數據，斷食對體重的影響隨著時間的增加而增加（1磅= 0.45公斤）。具體來說，斷食6天減少6磅，斷食13天減少10磅，斷食21天減少13磅。這些數據表明隨著斷食時間的延長，體重減少的速度增加。

所謂的重要體重指的是除了體脂肪和內臟脂肪以外的其他組成，包括肌肉、肌肉所含水分以及內臟器官的組織重量。根據斷食21天的情況，扣除水重約為1.1公斤左右的肌肉流失。同時，由於結構蛋白的耗損約為0.8公斤，因此肌肉流失量應該介於這兩者之間，斷食可能導致肌肉流失。

斷食教主Jason Fung也在他的著作中指出，斷食有可能促進生長激素和酮體的釋放，但如果沒有補充足夠蛋白質，肌肉仍會持續分解和合成，且分解可能超過合成。

尤其，長時間斷食對於那些肌肉少、衰弱，或有暴食症傾向的人來說可能不太安全。在這種情況下，間歇性斷食等較為溫和的斷食方式可能更適合，因為它們可以在一定程度上避免肌肉流失。

如果一定要進行斷食，確保每天攝取足夠的蛋白質和HMB（β-羟基-β-甲基丁酸）是很重要的。避免肌肉流失是減重過程中非常重要的一部分，因為保留肌肉有助於保持基礎代謝率和身體功能。

斷食飲食4大成功要點 吃對瘦更快！

1.選對食物是成功減重的關鍵

即使在斷食期間，也不可隨意亂吃！高糖、高油、加工食品應該避免，而應該選擇天然食材，如蒸煮、滷煮或烤煮的食物。例如，可以將原本計劃吃的炸排骨便當，改成滷雞腿便當。

2.每餐七分飽，控制飽足感

長時間空腹容易引發暴食，但我們應該控制自己在進食時的份量，大約控制在七、八分飽的程度，減輕身體負擔，也有助於保持瘦身效果。

3.多喝水幫助代謝

在 168 斷食中，每天攝取2000c.c的水分是必要的，有助於代謝並增加飽足感，促進代謝廢物的排泄，幫助酮體的代謝，同時也可以減緩飢餓感。無糖的咖啡、茶類、氣泡水也是良好的選擇，可以替代其他含糖飲料。

4.搭配有氧運動更快瘦

有氧運動有助於促進脂肪燃燒，在進行斷食時更是一大助力。例如騎自行車、慢跑、快走、有氧拳擊、室內飛輪、踏步訓練等都是不錯的選擇，能事半功倍地達到瘦身效果。

依照自己作息調整，找到最適合的斷食模式！

在斷食計劃中要考慮到個人的日常生活和工作安排，以及身體對於能量需求的不同反應。對於那些一大早就要上班或需要在早上進行粗重工作的人來說，可能需要考慮調整斷食計劃，以確保他們在早上有足夠的能量。

妳可以考慮縮短斷食時間，例如14:10或者12:12的斷食模式，讓早餐時間更早一些，以確保在上班或進行粗重工作之前能夠進食。或者調整飲食時間，如果早上不吃早餐會讓你感到精神不濟，可以嘗試將主要的飲食窗口調整到早上，並在晚上減少進食量。

選擇適合自己的減肥方式至關重要。雖然168斷食法在減重或促進健康方面有益，但並不適用於所有人。因此，在需要減肥時，我們應該選擇適合自己的減肥方法，最好選擇一種感覺舒適、可以長期堅持的方法，這樣才能夠長期有效地減肥。

更多關於168斷食的介紹可參考>168斷食一個月沒瘦？試試「斷食＋低醣飲食」大幅增加飽足感！薑黃高速提升斷食成效，加倍燃燒小腹脂肪

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253 comments on “新手4大斷食懶人包！過年放縱大吃大喝完也不怕胖 年後輕鬆甩肉剷除脂肪這樣瘦”

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