168 斷食法是在 24 小時中,16 小時不進食,並將食物集中在其餘 8 小時內喫完的飲食方法,這樣的飲食控制可以拉長身體空腹的時間,讓人產生與平常進食時不同的代謝反應,藉此來達成瘦身、減肥的效果。 簡單來說,間歇性斷食法是一種規劃好進食的「時間」及「餐次」的瘦身方法,透過「限制飲食時間」來達到降低熱量攝取,減少身體合成性荷爾蒙胰島素分泌,來讓身體有更多時間修復,使脂肪更有效率燃燒。 羅心餘營養師公開私房 168 斷食菜單,她說很有飽足感,持續喫半年都不會膩! 若真的很餓,或進食期間攝取熱量不夠多,她建議 8 小時內還可以補充燕麥、豆漿、水果等下午茶點心。 最有效的減肥方法永遠都是健康飲食加上適量運動,千萬別以為進行168斷食法就可以跟運動拜拜。
斷食種類包含 168 斷食、52 斷食、晝夜節律斷食,週一斷食等等。 珍珠奶茶、蛋糕之類的甜食都要避免,就算是半糖都不行,在減重時能甜食就是一個炸彈。 進食的順序也很重要,先喫蛋白質再喫醣類,血糖上升的速度會減緩,所以喫飯的時候先喫肉類再喫澱粉、主食纔是正確的飲食順序。
168 斷食減肥: 斷食Q&A
有營養師表示正確進行168斷食法,一個月可以減磅達2-5Kg,即使體重沒有快速下降,也可以看到體脂率下降。 這麼神奇的輕斷食減肥法很簡單,168間歇斷食法的定義是輕斷食,即在一天之內16小時禁食,將三餐集中在8小時喫完,至於禁食時間與進食時間段並無一定限制。 星期一整天只喝常溫的水或溫開水,一整天喝足二公升,當天在晚上十二點前就寢,斷食後的第二天早上先從蔬菜開始攝取,之後依照早餐「優格+當令水果(1/2個)」/ 中餐主攻蛋白質,例如蛋、魚和雞肉等,比較易消化的食物。
斷食期間任何蔬菜、水果、零食,只要含有糖份的都不行。 不過陳曼婷也解釋,減肥停滯期,通常是發生在體重已經減到高於6到8kg以上的人,所以其實已經是減肥成功了! 特別是女性容易出現的1個問題,就是「經期水腫」,月經週期期間的黃體期,會造成體內水分滯留較多,有時候甚至會差到1、2公斤,所以如果剛好遇到月經來潮前後,最好等月經過後再量體重。 168 斷食減肥 宋晏仁是採用「211餐盤法」,並配合168斷食法成功減重。 所謂211,指的是1餐喫兩份蔬菜、1份全穀類和1份蛋白質。
168 斷食減肥: 時「進食」注意熱量!不能肆無忌憚大喫
1.蛋白質:例如肉、魚、豆、蛋,盡量喫原型食物,比如雞肉、魚肉、雞蛋、豆腐;不要喫炸雞、香腸、鹹酥雞等加工肉類。 瘦成仙女的許瑋甯168斷食只喫兩餐,早餐會喫得很豐盛,午餐也會喫飽,並且下午三點後就不喫東西。 早晚各1杯240c.c的乳品,也可以用無糖優酪乳、起司代替。 可鍛煉到背闊肌,大小圓肌,重疊二頭肌,後三角肌,斜方肌,菱形肌等等的各種上半身肌羣,無法拉起身體重量的新手可以通過彈力帶做基礎訓練,從雙腳放在彈力帶試起,最後循序漸進地地彈力帶輔助。 2.碳水化合物:以全榖雜糧類為主,例如糙米飯、五穀飯、藜麥、麥片或地瓜,喫了比較有飽足感,也可以避免喫下的量不會過多。
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” width=”608px” alt=”168 斷食減肥”/>
例如,一項研究發現短期重複禁食可延長雌性小鼠的壽命。 美國國家老齡研究所指出,即使經過數十年的研究,科學家仍然無法解釋為什麼禁食可以延長壽命,所以他們還無法確認這種做法的長期安全性。 支持間歇性禁食的人認為它可以預防多種疾病和疾病,例如心臟疾病、2型糖尿病、部分癌症、神經退行性疾病等。 「這個方法最容易做到,其實現在許多人晚起不喫早餐,中午12點喫午餐,那麼只要在晚上8點前把晚餐喫完,就有做到168斷食了。」蘇政瑜表示。
168 斷食減肥: 早餐不是必須的
然而我們從小就被灌輸「早餐一定要喫」的說法,甚至有說早餐不喫影響學習、工作表現。 「喫早餐派」的人也指出,不喫早餐會導致中餐喫得更多,反而無助減肥。 然而後來的研究都指出,不喫早餐只會讓整天攝取的熱量降低,並不會攝取更多。 以168斷食法來說,若在早上九點喫早餐,就要在下午五點以前喫完晚餐。
多喝水: 當身體長達 16 小時未進食時,部分人會出現疲勞、頭痛、微脫水的現象,因此要多補充水分,另外,也可以透過多喝水,熬過飢餓的禁食期。 168 斷食減肥2025 間歇性斷食法實施時,建議的飲水量可以從原本的「體重X30」提高至「體重X35-40」。 間歇性斷食是近年相當火紅的減肥法,其中比較溫和的168斷食更是連明星也爭相嘗試。
168 斷食減肥: 什麼是間歇性斷食法?
很多人可能是太晚睡,早上無法早點起來,所以才略過早餐。 不過如果本身已經有血糖的問題,喫早餐還是比較安全的選項。 根據研究,在斷食期間身體的生長激素(Human Growth Hormone, HGH)可提升至5倍之多。 生長激素能促進肌肉生長,提升代謝率,這對增肌減脂有很大的助益。 研究指出間歇性斷食比起一般的節食減肥,基礎代謝比較不容易下降,也更能保留著肌肉。
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” width=”601px” alt=”168 斷食減肥”/>
但不是說16小時不喫、8小時喫就能瘦身,在8小時內要喫些什麼、怎麼喫也很關鍵,哪些人不能嘗試168斷食法,還有名人如楊丞琳、侯佩岑的168斷食菜單等等,最完整的168施行攻略整理好給大家,看完這篇保證能成功。 想要擁有穠纖合度的身材,除了保持良好的運動習慣,飲食管理也是一大重點,節食減肥是不少人經常採取的較激烈的方法,但不正常飲食除了會對健康造成傷害,其實也更容易復胖。 如果真的很餓,或是進食期間喫的熱量不夠多,羅心餘營養師就建議在那8小時內還可以補充燕麥、豆漿、水果等下午茶點心。 但是斷食期間如果喫太少,熱量攝取不夠,讓身體過於飢餓,不只會血糖過低、頭暈、影響身體正常運作,重要的基礎代謝也會下降,連帶讓肌肉都減去,得不償失。
168 斷食減肥: 什麼是211餐盤法?
大家一定有感覺,低卡路里的飲食雖然有助於減肥,但是很難持之以恆。 只要隨便喫個點心餅乾、喝個飲料,一天的卡路里就爆掉了。 168 斷食減肥2025 想要嘗試斷食減肥法,但是現在五花八門的186斷食、168斷食、52斷食,看得頭都暈了,還不知道究竟如何開始。
- 簡單來說,一日三餐身體多消耗的是碳水化合物(醣類),「間歇性斷食法」因為空腹時間長達16小時,身體比較容易燃燒脂肪,自然能達到有效減肥效果。
- 香港營養師學會認可營養師黃鶯表示,有些人能透過168斷食法成功減重,能於短期內見效,因為限制進食時間,某程度上也減少總體熱量攝取。
- 營養師夏子雯近期分享了「14/10輕斷食法」,並提供4大祕訣,相較16/8更容易執行,同樣能達到體重控制的效果。
- 只要隨便喫個點心餅乾、喝個飲料,一天的卡路里就爆掉了。
- 這樣的間歇性斷食確實可以讓你瘦,因為空腹時間達16小時,多出的時間,身體就會進入「脂肪燃燒」模式。
醫生比較建議高血壓及高血脂患者試行輕斷食減肥法,但糖尿病患者則需要尋求進一步的專業意見,詳情可詢問你的家庭醫生。 因為輕斷食法會令胰島素分泌減少及敏感度提升,對糖尿病患者來說可能會引發血糖失調問題,而孕婦、哺乳媽媽、發育青少年、腸胃病及體力勞動人士也不宜進行輕斷食減肥法。 不管是哪種斷食方法或減肥方法,要達到理想的減重效果,必須補充足水量,甚至比平常多喝水。 因為多喝水有兩個好處,其一就是增加飽足感,在餐前15分鐘飲一杯清水可以減少食量,並令飽足感更持久;其二就是增加代謝率,當身體的新陳代謝加快時更需要水分作原料。
168 斷食減肥: 禁食時段的「點心」選擇
建議可選擇小番茄、芭樂、蘋果、火龍果、奇異果等當季比較有飽足感的水果。 「天王嫂」昆凌曾公盟開表示,產後試過多種產後修身及產後收肚方法,但168斷食法/8小時飲食法對她來說最有效。 (十二)拒絕精製澱粉:精製澱粉多是去除了纖維及維生素及礦物質,幫助減肥的都沒留下,只剩下快速吸收及容易消化,導致一下就餓又不會飽不小心喫進更多熱量。 (三)足夠蛋白質助代謝:豐富蛋白飲食可以促進每天高達 168 斷食減肥2025 卡路里的新陳代謝,還能提供飽足感。
- 營養師蘇政瑜解釋,斷食減肥之所以可行,是因為根據目前的研究,我們知道每個人從進食完最後一餐、到將體內的葡萄糖、肝醣用盡,平均來說需要 12 ~ 14 小時。
- 如果擔心禁食太餓,可以多喫蛋白質、優質脂肪和纖維質,都是較有飽足感的選擇,能夠延緩禁食期間的飢餓感。
- 另外,飲食失調疾病者,像是暴食症、厭食症患者也並不適合,青少年、發育中的孩童得攝取充足的營養素,也不要隨意嘗試。
- 若要因應上午的活動,儲存在體內的體脂肪就有足夠的能量了。
- 168輕斷食並不適合所有人,有一些相關的風險和副作用。
也有可能在想到即將要斷食,腦中和食慾有關的激素會被激起,而有暴飲暴食的衝動。 在老鼠的實驗中指也出,間歇性斷食有助於提高癌症存活率。 168 斷食減肥 研究中找了14名患有代謝綜合症的參加者,要求他們在連續4星期,每日都斷食超過14小時,並在斷食前後收集血液樣本。 可訓練到全身的肌羣,著重現代人最欠缺的後側鉸鏈動作,包括臀部肌,腿後肌羣,小腿肌羣,同時也需要臀部肌羣跟核心肌羣繃緊產生張力,是要注意的是,動作時必須注意重心轉移,向前挺直,否則姿勢不良反而容易造成下背拉傷。 另外,除非有醫生的嚴格監督,否則患有晚期糖尿病、厭食症、貪食症等飲食失調史的人,以及慢性疾病患者或孕婦、哺乳期婦女,都不應嘗試間歇性斷食。
168 斷食減肥: 斷食時只能喝水嗎?
Daily Mail報導,間歇性斷食,指的是以一天為單位,在設定時間段內進行斷食。 其中最流行的是168斷食法,「16」是連續16小時不喫東西,「8」則是在8小時內進食,這是在所有斷食法中難度較高的一種,但因效果顯著而廣受名人推崇,例如楊丞琳、瘦子等人,都靠168斷食法在短時間內減重成功。 168斷食法顧名思義,是將三餐的時間集中在8小時內喫完,其他16小時不再進食,平時食用的食物總量不變,縮短進食時間,達到延長身體消耗體脂肪以及體內修復的時間。 羅心餘營養師強調,有胃潰瘍的人、工作上需大量體力的人、孕婦、哺乳婦、糖尿病患者、高血壓患者,有情緒性進食困擾民眾(只想喫特定食物、喫完感到後悔罪惡感)不適合「168間歇性斷食法」。 只有八小時用餐時間,食材的挑選自然得更「對症下藥」,多數民眾飲食習慣高鈉、高油、高糖,蔬菜攝取又少,營養師提醒可以參考國健署的「我的餐盤手冊」或是在國外已經盛行多時的「211餐盤」法則。 兒童在成長階段需要足量的營養來供給身體成長所需,進食期間仍需確保攝取足夠的營養,斷食前可以向您的醫師諮詢。
168 斷食減肥: 減肥|洪金寶168斷食法致暴瘦!斷食8大祕訣助防癌第1餐幾時食?
對一般上班族來說,直接不喫早餐,只喫中餐和晚餐,似乎是個比較方便的選擇。 但這會違揹我們從小被灌輸的觀念:「早餐很重要。」這個關於喫不喫早餐的論證,最後再來談。 168 斷食減肥2025 運動時間盡量安排在可進食的期間,運動前需要補充一些碳水化合物,幫助提升運動表現,運動後30分鐘內則需要補充蛋白質及碳水化合物。 但若是只能在禁食的時間運動,建議運動前後可喫一些蛋白質補給品,如BCAA(支鏈胺基酸)。 注意避開高糖、高油、過度加工的食品,盡量選擇天然食物作為熱量來源,保持均衡飲食、規律運動、沒事多喝水,養成良好生活習慣,才能維持身體正常代謝,並讓減重過程更加順利。 除此之外,有相當多篇國外研究結果也指出,執行168斷食法時搭配適量的運動,可以幫助維持身體擁有良好的「抗氧化能力」,氧化就是俗稱的老化,而抗氧化就是對抗老化,這也表示使用168斷食法,可以幫助我們達到延緩老化的效果。