很多人在進行輕斷食減肥法的初期,在禁食時間持續感到飢餓,因此受不住會多喫一餐或「偷食」,破壞了168斷食法在禁食期間只能喝無糖飲料或水的規則,致斷食減肥失敗。 高蛋白或低碳水化合物飲食的確對減肥有好處,但杜肯飲食法的前期攝取纖維量太低,建議在試用行這套飲食法前,不妨先諮詢家庭醫生或營養師意見。 Pierre 168 減肥法有效嗎2025 Dukan表示,從蛋白質食物中吸收100卡路里,就需要消耗人體本身30卡路里的熱量; 也即是說當食用蛋白質同時已開始消耗較多自身熱量。 168 減肥法有效嗎 Dukan飲食法重點就在於攝取大量蛋白質與低糖份蔬菜,有飽肚感同時不反彈。 但Dukan飲食法其實是分為有四個階段進行,更可靈活地依照理想減重的磅數調整每個階段的維持日數長短。
根據臨牀經驗,實際施行168的人,也不少人撐到8到10 小時就破功,反而導致暴飲暴食,再者,就算能撐得過16小時,進食的8小時份量也很重要,若喫的比平常三餐還要多或是都集中在睡前喫,也都會導致減肥失敗。 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。 而茶飲中常見的「兒茶素」也屬於抗氧化物質,加上茶飲也具有促進脂肪燃燒的功效,因此建議想喝飲料時,不妨改喝茶。 首先,要知道飢餓感是一陣一陣的,不會逐漸增高,意思就是若你感到飢餓,一陣子過後,就會發現饑餓感下降。 在空腹挨餓時,身體就會產生壓力,當壓力一產生皮質醇(壓力荷爾蒙)就會上升,反而會更難達到減重的效果。
168 減肥法有效嗎: 超夯「168減重」真有效? 醫師一句話突破盲點!
一般成年人會建議三餐都要各喫到一掌心大小的豆魚蛋肉類食物,但由於 168 斷食將進食時間縮短到 8 小時內,攝取食物的時間變短,若沒有特別注意份量,就容易出現蛋白質攝取不足的情況。 但在一般日常三餐進食的情況下,從食物中攝取的熱量,大多可以穩定填補我們體內被消耗掉的肝醣數量,因此幾乎不會耗用到脂肪,只有睡眠時,因為完全沒有補充食物熱量,纔有比高的機會燃燒掉身體多餘的脂肪。 在濃縮的4~8小時中間,並不表示可以隨意進食,建議選擇低醣飲食,減少澱粉攝取,甚至搭配生酮,將身體調整為將脂肪作為熱量來源,效果更佳。 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。 /晚餐「蔬菜料理」這樣的原則喫三餐,日本人氣減重專家關口賢實測週一斷食法10週減15公斤、體脂降7%。 除了減重,「間歇性斷食法」對身體的健康也有益,江部康二醫師就解釋,因為16小時的斷食,讓身體醣類攝取為零,血糖便能在食期間維持穩定,不會因為忽上忽下對血管與內臟造成損害,同時也能讓情緒及精神較穩定。
楊氏羅丹診所楊名權院長表示,臺灣每兩位就有一位體重過重、每四個人就有一人有肥胖問題,深受肥胖困擾的人比想像中還要多更多,能夠單純只靠意志力控制飲食或是運動瘦身成功的人,大概只有5%的人。 但肥胖就像是高血壓、糖尿病一樣,是一種慢性疾病,當你自身沒辦法控制血壓、血糖時就要藉助藥物的幫忙,尋求專業醫師的建議。 若都只攝取精緻類食物作為主時,容易讓身體缺乏缺乏微量營養素(維生素、礦物質等),因而造成代謝能力失調,也較容易使血糖不穩定,如此一來,斷食期間空腹所穩定的血糖就前功盡棄。 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。 就像很多朋友之前問韋恩說擔心168太辛苦,怕自己做不到,韋恩就會建議,一開始不如從14-10起頭,每天禁食14小時,進餐時間可以是早上10點到晚上8點,這樣其實很配合上班族的作息,再逐步進展到168就很容易了。
168 減肥法有效嗎: 斷食時只能喝水嗎?
遵循此計劃的大多數人都會避免進食消夜並將早餐延後、晚餐提前,他們傾向於在白天活動中進食所需能量。 此計畫在8小時內可以喫的食物種類或數量沒有限制,這種靈活性使該計劃相對容易遵循。 168 減肥法有效嗎 平時身體會優先使用我們喫下的碳水化合物(醣類),之後才分解脂肪,但是傳統一日三餐的模式,往往還沒機會燃脂就喫下一餐了。
但要注意的是168斷食法必須注意熱量足夠,若卡路里攝取不足一日所需,除了脂肪消耗外,也會開始分解肌肉來源的蛋白質來產生能量,維持身體正常運作。 因此在斷食期間,攝取足夠的蛋白質以及熱量相對重要許多,也保護自己肌肉量。 168斷食法及其他輕斷食飲食法期間,若果真的很餓很餓,可以考慮以下 5 種點心及飲料充饑:1. 梳打水,二氧化碳氣泡可以撐大胃容量及增加飽足感,但胃部不好的人不建議喝;3. 堅果:喫少量堅果攝取好脂肪及頂肚,但千萬不能喫太多;4.
168 減肥法有效嗎: 斷食適合誰?
關於第一個問題,韋恩還在招集營養師來開團指導大家,請大家再等一下,有興趣的人還是可以喊個聲,好讓我準備一下。 有關第二個問題,就是斷食小時數不一樣,到底效果會不會有差? 剛好最近有一篇最新的、也是目前唯一的人體臨牀實驗,告訴我們有做到間歇性斷食就有幫助,186或204都差不多。 少量多餐:8小時進食期間,建議少量多餐這樣才能維持血糖的穩定,減低飢餓感出現,之後16小時的空腹時間纔不易破功。 對於遵循168輕斷食的人來說,每天攝取足夠的水分也非常重要,可以起到飽腹感。 同時,喝水也可以幫助減少卡路里的攝入,因為人們經常將口渴視為飢餓。
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” width=”603px” alt=”168 減肥法有效嗎”/>
即便用餐時間僅有八小時,營養師提醒千萬不要心裡想著要更瘦所以喫更少,無論如何攝取熱量都得達到每日的基礎代謝率。 減重期間女性一天不得低於1200大卡,男性一天不得低於1500大卡。 萬一攝取熱量過低恐怕虛弱、沒體力、荷爾矇混亂進而導致經期混亂、掉髮、失眠等困擾,而且復胖機率超高。
168 減肥法有效嗎: 減肥餐單飲食法
而重量訓練這類的健身,身體會優先使用葡萄糖來當作能量來源,斷食期間做這類運動可能會比較沒力氣,所以可以在進食 8 小時期間進行。 然而,在連續16個小時的斷食其間,並非「完全不能進食」,而是盡量不攝取「有熱量的食物」。 但若你因飢餓而感到身體不適,以下提供在斷食期間也能攝取的飲品。 假設現在有體能狀況相似的兩組人,在攝取同樣的熱量下,一組人不受限進食時間,另一組人則執行168斷食,一段時間後,研究發現控制進食時間的這組人,體脂肪下降的成果,較無控制進食時間來得好。 為了不讓身體保持在高血糖的狀態,這時候體內就會產生「胰島素」來降低血糖值。 不過,胰島素的其中一項特性—「抑制分解我們的脂肪、減緩脂肪分解」—如此會造成脂肪留在體內,而斷食則可以讓胰島素維持在低水平,我們能透過斷食,進一步控制進食時間及身體產生這一系列反應的過程。
- 關於第一個問題,韋恩還在招集營養師來開團指導大家,請大家再等一下,有興趣的人還是可以喊個聲,好讓我準備一下。
- 林清麗斷食有成,除了靠大量喝水,進食順序謹守「蛋白質→蔬菜→澱粉→水果」之外,搭配「211餐盤」,以原型食物為基礎,大量青菜、蛋白質,除了餐餐喫飽,減重效果更是不減。
- 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。
- 蒟蒻:寒天、蒟蒻、涼粉等接近0卡路里,並且吸水後會膨脹,是很好的減肥食物,但喫太多會頂胃,也要小心調味料的含糖量較高;5.
- 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。
- 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。
- 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。
168間歇性禁食是一種流行的禁食類型,又稱作168輕斷食。 遵循此飲食計劃的人每天禁食16個小時,每天進食時間控制在其餘8小時內。 相信蠻多上班族因為下班的時間比較晚,可能在晚上8點左右才會開始喫晚餐,建議如果要進行168斷食,就得變成中午12點才開始喫一天當中的第一餐,並在下午大約四點的時候補充含有豐富蛋白質的下午茶,如豆漿、茶葉蛋等。 168減重原則簡單來說就是將三餐集中在8小時內喫完,其他16小時不再進食得讓身體處於空腹狀態,透過這樣的間歇性斷食方法,可促使體脂肪分解來減輕體重。 其實輕斷食減肥法的禁食時間可以非常彈性,根據自己的生活節奏去調整即可。 理論上來說禁食時間愈長,身體愈有足夠的時間去燃燒儲存的能量然後去燃脂,但空腹10小時、12小時或14小時都可以隨你調配,一般是16小時以上減肥效果更佳。
168 減肥法有效嗎: 禁食時段的「點心」選擇
間歇斷食(Intermittent Fasting)並不是一種節食的硬性規則,而是「調整進食時間」的飲食方式。 168斷食法顧名思義就是一日熱量攝取集中在8小時內,其餘16小時只能攝取零熱量的東西如水、鹽、黑咖啡、茶,靠計算時間喫東西而不是計算卡路里,最常見的168斷食時間是在中午12點開始進食,晚上8點以前結束晚餐。 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。 此斷食法較不建議一般人嘗試,這是特別針對「長期健身」或「專業運動員」所打造的。
蒟蒻:寒天、蒟蒻、涼粉等接近0卡路里,並且吸水後會膨脹,是很好的減肥食物,但喫太多會頂胃,也要小心調味料的含糖量較高;5. 168 減肥法有效嗎2025 無糖奶:無糖豆漿及植物奶等含有蛋白質及好脂肪,可以提供較長的飽肚感。 168斷食法對節食減肥的瘦身人士絕對是種福音,因為168間歇飲食法不需要你刻意去減少總熱量,可以維持每天的基本攝取熱量。 為了追求健康,不少人都會選擇減肥,但若是選錯方法,不僅容易復胖,嚴重可能還會傷身。 營養師程涵宇表示,要瘦下來不代表要少喫,有時喫少喫錯還可能越來越肥,他也在文章中大方分享不需要大改變也能輕鬆減肥的「超佛系12懶人減肥方法」。
168 減肥法有效嗎: 適合作息規律者
不滿十八歲、正在懷孕或哺乳的女性、或身體BMI值太低的人都不該進行斷食。 有痛風、糖尿病、胃食道逆流,或正在服藥的人,應該在醫師協助下進行斷食。 但這個方式執行上會比較困難,因為全日禁食的頻率過於密集,多數人無法忍受整天的飢餓而放棄。 168間歇性斷食絕對是近年最火紅的減肥斷食法,怎麼做才能成功、8小時內要喫些什麼、名人如楊丞琳、侯佩岑的168斷食菜單一次把大家整理好,看完這篇保證能成功。 壓力太大的人不適合斷食,因為斷食16個小時會讓身體產生更大的壓力,當壓力過大時,反而會讓減肥減脂更沒有效率。 當蛋白質攝取不足時,就會造成肌肉流失,進而影響到整個身體的代謝會下降,反而會增加復胖的風險,這也是168斷食缺點之一。
因為食物被消化吸收後會變成葡萄糖,用不完的葡萄糖會儲存在肝臟成為肝醣,當葡萄糖及肝醣在斷食前期被身體用完之後,身體轉為燃燒脂肪作為能源,以此達到減低體脂率的目的。 具腸胃問題或慢性胃炎的人不建議貿貿然進行任何輕斷食的減肥方法,動輒得不償失。 即使想嘗試也必須有極規律的進食與斷食時間,不致於擾亂胃酸分泌,而餓到胃痛應適量進食。 若果在進行168斷食法其間,禁食時段餓得受不了、不舒服的話千萬不要硬撐以免引發胃病,可以適量喫點健康的小點心或無糖飲料,如無糖茶、無糖咖啡、氣泡水、少量堅果、沒有湯渣的湯水或蒟蒻、寒天等差不多零卡路里的小零食熬過飢餓。
168 減肥法有效嗎: 歇性斷食法「怎麼喫最有效」完整攻略!加映:名人168斷食減肥菜單。
肉類以瘦肉、去皮的肉類、低卡蛋白質食物為主,不限制份量;也可以是動物肝臟、魚類、甲殼類、去皮家禽肉、蛋、豆腐、無糖豆漿、脫脂的乳製品等;還有每天喝最少1.5公升的水及補充1.5匙燕麥麩即燕麥外皮,幫助排便。 凱特王妃用的Dukan飲食法,連Jennifer Lopez、超模Giesele Bündchen都曾經表示推崇。 事實上杜肯飲食法(Dukan Diet)起源於20世紀70年代,由Dr Pierre Dukan這位從事體重管理的人員所創立。
168 減肥法有效嗎: 營養師激推「超佛系減肥法」:不用運動! 睡不夠變胖機率高55%
斷食法最重要的是斷食「時間」要足夠,才能進入「燃脂」! 在這段期間內,葡萄糖和肝醣皆被身體消耗完畢後,才會啟動燃燒脂肪作為身體能量來源。 一項2017年的研究表明,間歇性禁食導致肥胖男性的減肥和脂肪減少比常規卡路里限制更大。 2016年的研究報告稱,在進行抗阻力訓練的同時遵循168方式進行了8週的鍛煉的男性表明脂肪減少,並且參與者始終保持肌肉質量。 相比之下,2017年的一項研究發現,練習間歇性禁食(以隔日禁食而不是168禁食的形式)與減少總體卡路里攝入量的參與者之間,體重減輕的差異很小,間歇禁食組的放棄率也很高。
而不喫早餐的最大優點在於從前一晚的晚餐到當天中餐的這段時間,包含內臟脂肪在內的體脂肪會持續燃燒。 站在營養學角度,每當進食結束身體消耗完體內的碳水化合物(醣類)約需10-12小時,「間歇性斷食法」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。 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。 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。 168輕斷食比起其他節計畫來得容易執行許多,效果也立竿見影,但想嘗試任何間歇性禁食都應先與專業醫生諮詢,依照自身情況判定是否適合進行,尤其是在服藥或有飲食失調及精神健康疾病史的情況下一定要有醫師指示才能嘗試唷。