一般人不需要如此極端,通常建議給運動員或有大量訓練的人執行。 這種間歇性的禁食計劃對於初學者是一個不錯的選擇,因為禁食時間相對較短,大部分禁食發生在睡眠期間。 168斷食豆漿 168斷食豆漿 例如,可以選擇在晚上7點到隔天早上7點之間禁食,在這之間的大部分時間都會在睡眠情況下度過。 其實,只要固定三餐時間,不額外喫消夜,基本上每個人都能簡單達成12小時斷食,對於維持體態很有幫助。
但每個人體質不同,成果也不太一樣,前幾周體重會掉一點點,若要看到明顯的減脂效果通常需要8到12週左右。 間歇性斷食(常簡稱斷食),意即只在限制的一段時間內進食,其餘時間禁喫東西,可以明顯改善體重和體脂。 斷食種類包含 168 斷食、52 斷食、晝夜節律斷食,週一斷食等等。
168斷食豆漿: 健康網》年過40身體毛病多? 醫:必喫「這4類」營養素
侯佩岑168斷食給自己設定從早上10點開始喫東西到晚上6點,其他時間就喝水,如果真的很餓很餓,就喫一點芭樂。 飲食也是少油炸、清淡為主,她曾在訪談中透露:「如果幾天後有工作、或是覺得衣服特別緊的時候,用168斷食非常有效!」而且她說自己以前很有毅力,可以一口氣至少執行5天,最高紀錄曾經一個月就瘦5公斤! 除此之外,她也會一週挑1-2天進行「減醣」飲食,少碰糖和澱粉,平時最愛的白飯也只喫一兩口,並且避開「圓形」的蔬菜,因為含醣量高,從高麗菜、花椰菜改成喫青江菜、空心菜。 羅心餘營養師說:「因為脂肪分解後,變成遊離脂肪酸,可以透過有氧運動去燃脂。」騎腳踏車、慢跑、走路、或是跳有氧舞蹈都是很好的選擇。 國泰健康管理羅心餘營養師說:「168間歇性斷食效果顯著,通常食物選對的話,一天可以降0.2、0.3公斤,一個月就可瘦身2-5公斤。 」即使體重你的體重沒有減很快,但體脂也可以明顯看到改善。
由江欣樺營養師研製配方:葉黃素、玉米黃素、花青素、前花青素搭配藻紅素,2022年葉黃素推薦。 瘦子E.SO之前為了發片也施行「168斷食」,他的三餐多是雞胸肉、兩顆茶葉蛋配上黑咖啡,基本上以高蛋白食物為主,施行1個月不僅減了4公斤、體脂更從17%降至11%。 168斷食豆漿2025 因為缺乏飽足感會令人情緒起伏變大,因此在進食期間每餐都喫得飽一點非常重要,並且所謂「眼不見為淨」,也應該遠離美食的誘惑,以免愈看愈嘴,進食168斷食法期間心情更壞。 168斷食豆漿2025 168斷食豆漿2025 她的168斷食法可以一口氣進行5天,曾一個月瘦達5Kg,現在她亦會一星期選1至2天進行低醣或減醣飲食,不喫糖分及澱粉,並避開含醣量高的「圓型」根莖類蔬菜。
168斷食豆漿: 健康 熱門新聞
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” width=”601px” alt=”168斷食豆漿”/>
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. 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. 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斷食豆漿: 食法正確使用「有效」!6重點筆記
瘦子受訪時,透露自己的「168斷食」菜單多為雞胸肉、兩顆茶葉蛋配上黑咖啡,基本上就是以高蛋白的食物為主,同時搭配高效燃脂的運動,密集實行一個月左右,就有相當不錯的成效。 因為家人、朋友時常有聚餐,加上家人過度關心,都有可能會導致斷食中斷,除了和家人多溝通,如果遇到聚餐活動時可以選相對健康的食物,盡量避免高糖、高油的地雷食物,也能讓斷食持續進行。 本網站使用條款任何條款的全部或一部份無效時,並不影響其他約定的效力。 您與本公司的權利義務關係,應依本網站使用條款及相關適用的本網站公告或規範定之。 若有發生任何爭議,您可以向本網站上所記載的客服聯絡方式提出或反應,雙方均應秉持最大誠意,依誠實信用、平等互惠原則協商解決之。 若仍未能協商解決,除法律另有規定者外,雙方同意以臺灣高雄地方法院為第一審管轄法院。
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人體會按以下順序消耗能源,先是肌肉中的肝醣、血液中的葡萄糖、肝臟中的肝醣,最後就是血液中的中性脂肪。 一般來說,每進食一餐正餐,我們的身體就需要 7 – 10 小時去消耗已儲存的肝糖,亦即是身體在 7 – 10 小時後才會開始燃燒脂肪,使用身體內的脂肪作為能量。 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斷食減肥法最大的成功關鍵就是:不要把焦點放在「斷食」,而是「食物組成」。
168斷食豆漿: 健康網》護眼營養素食物大解密 營養師:第1名是「它」
許多人在斷食期間,會感到不適的原因在於體內「電解質不平衡」。 食物中含有微量元素,而斷食則減少了身體攝取礦物質的時間,若在這時候又攝取大量水分,則會稀釋身體中的「鈉離子」,因此有可能會造成「低血鈉症」,也就是「水中毒」。 糖尿病患者大多為胰島素異常,通常需要配合醫生指示,在固定的時間內用藥或打針,若隨意改變飲食時間,卻無改變用藥時段,很可能因低血糖而使身體不適、甚至昏迷。 近期在兩個月內瘦下6公斤的楊丞琳,也透露自己是運用了「168斷食」的瘦身方法,但空腹時間會拉長至18~20小時,所以減肥期間也推掉了許多飯局,幾乎每天都餓著睡著。
營養師林上筳也分享在健身圈中,很多人想快速達到減脂增肌效果,就會選擇運動搭配「168間歇性斷食法」,每天斷食16小時,在剩餘八小時內補充完一天所需的卡路里。 根據實驗顯示,間歇性斷食法對減重更有效,也能提升正腎上腺素,讓身體飢餓感降低。 斷食雖然相對容易上手也是需要恆心跟毅力,但不少人也擔憂若恢復正常飲食會不會有復胖問題?
168斷食豆漿: 斷食種類 :168、186、52
若想知道自身胰島素的狀況,則可做胰島素阻抗的檢測來瞭解。 168斷食豆漿2025 由於通常我們剛起牀時胰島素濃度較低,飢餓素也低,到了下午或傍晚才會慢慢高起來,所以斷食時相較於不喫晚餐,不喫早餐會容易得多,這也是為什麼許多民眾執行168時,通常都是選擇中午左右才開始進食。 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。
- 普遍來說,完全斷食方法是斷食3天才喫一次固體食物,再斷食3天,纔再喫1次食物,以1個月為療程進行以上循環。
- 曾嶔元醫師建議,民眾若想控制進食時間,可採取「168飲食法」的方式進行,這是在臨牀試驗上也有所依據的減肥方式,將斷食時間和進食時間的比例調整在16小時與8小時,形成一個輕斷食的狀態。
- 當胰島素敏感度過低,就會出現胰島素阻抗性,身體便無法順利將血糖送到細胞內。
- 斷食期間就是要降低胰島素的分泌,刺激升糖激素來分解脂肪,上述食物都會刺激胰島素分泌。
- 168斷食建議要有充足的水分攝取,可以促進代謝廢物的排除,幫助酮體的代謝,也可減緩飢餓的感覺。
陳志銜表示:「恢復正常仍建議是三餐不要多餐,只要每日喫的內容維持低碳水化合物,多蛋白質與多蔬菜,基本上不會復胖!」養成良好的飲食習慣,多喫原型食物、好的油脂,不要讓胰島素過度波動,體重不容易反彈復胖。 不能進食 16 個小時中不可以喫東西,但有些民眾覺得喝個蜂蜜醋、拿鐵、無糖豆漿應該沒關係,其實都會大大影響斷食效果! 斷食期間就是要降低胰島素的分泌,刺激升糖激素來分解脂肪,上述食物都會刺激胰島素分泌。 糖尿病、慢性病患者:糖尿病患者本身血糖控制不當,若有服用降血糖藥物或施打胰島素,在進行斷食前一定要先諮詢主治醫師或營養師的意見。 168斷食豆漿 確認目前階段是否適合斷食,調整目前所服用的藥物,避免因為血糖波動太大,或是血糖過低對身體造成危害。 除了燃燒脂肪之外,身體也開始分解蛋白質,慢慢地導致流失肌肉。
168斷食豆漿: 斷食的效果可以維持多久?
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。 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。 過去也有研究顯示斷食是「短期」比較有效,長期執行下來,其實跟一般的連續性飲食控制的效果是差不多效果的! 正在流行的不一定適合你,也不一定要逼自己要做,勉強自己執行有時反而會造成反效果,也讓自己身心俱疲。