168減肥法 有效嗎2025詳解!內含168減肥法 有效嗎絕密資料

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。 除了富含膳食纖維的蔬菜水果及全穀類,也可以選擇熱量極低,纖維值卻高的藻類、菇類。 若是無法忍受飢餓,也可適度提高飲食中油脂含量,如富含多元不飽和脂肪酸的芝麻粉或堅果,或者適當增加橄欖油調味,適度增加飲食的油脂可幫助延緩胃排空,讓食物在胃部有較長的消化時間,以延緩飢餓感。

簡單來說,168斷食就是將一天內的24小時,分成兩個時段:8個小時允許進食,而另外16個小時則保持空腹狀態不進食。 這個階段的維持日數為瘦下來的kg數x10,例如在第二階段已經瘦下去4kg,你的第三階段維持日數就是4×10=40天。 提提你,這個階段可以在餐單中加入一點澱粉、水果,又不會影響已經瘦了的情況。 Kate Middleton由婚前到現在已備受關注,凱特王妃的心機除了照顧小孩外,也沒忽略自己外表,個人打扮及身材保養。

168減肥法 有效嗎: 進行適量運動

斷食期間代謝變快,水分也消耗得快,建議補水量提高至「體重X30-40」;避免血鈉多低,也建議攝取未精製鹽分如玫瑰鹽等。 肥胖專科醫師宋晏仁醫師指出,在有經驗的專家指導下,任何人都可以嘗試斷食,但是孕婦、發育中青少年與幼兒,因為要供給自已或胎兒在成長發育中更多的營養與熱量,因此不建議斷食。 斷食法最重要的是斷食「時間」要足夠,才能進入「燃脂」!

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。 凱特王妃如何解決皮膚敏感及頭髮乾燥等問題,當然是用她兩件最愛的有效法寶。 Kate 168減肥法 有效嗎2025 Middleton凱特王妃打扮一直都很大方,沒有過份的妝感,凱特王妃亮澤肌膚 源自她愛用玫瑰果油護膚,讓她的肌膚在任何時候也很在狀態。

168減肥法 有效嗎: 時「進食」注意熱量!不能肆無忌憚大喫

第一階段為純蛋白質飲食法,以讓體重快速下降為目標為主,維持的日數以減重磅數為目標。 要減10kg以下的維持3日就可以,如果要減10-20kg 維持5天,20kg 以下進行7天,留意最多不能超過7天。 醣類是身體主要消耗的能量來源之一,當我們的身體需要能量時,首先會先利用醣類來產生能量,當體內的肝醣都被消耗殆盡後,才會開始燃燒脂肪來生成能量。 舉例來說,一般在減重時,一個60公斤的成年人一天所需要的蛋白質大約為60-90公克,換算成食物一天約需攝取兩塊掌心大的瘦肉、2顆蛋以及一盒500cc的豆漿才足夠。

  • 顏佐樺醫師表示,需先確認藥物及保健品的本身是否需隨餐喫(比如有些脂溶性保健品就不適合斷食時喫),若不用則隨時都可以服用。
  • 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。
  • Kate Middleton凱特王妃打扮一直都很大方,沒有過份的妝感,凱特王妃亮澤肌膚 源自她愛用玫瑰果油護膚,讓她的肌膚在任何時候也很在狀態。
  • 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。
  • 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。
  • Pierre Dukan表示身體所需三大必需營養包括碳水化合物及糖類 、脂肪以及蛋白質,最大吸收比例是5:3:2,當改變吸收比例就可以搗亂卡路里的吸收。

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。 以時間為主導的間歇性斷食法,這樣的輕斷食減肥方法都有共通優點,規則簡單直接,只需要在固定時間內食完三餐,其餘時間禁食就可以了,中老年人也能輕鬆執行,也不易破壞規則。 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。 168減肥法 有效嗎 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。

168減肥法 有效嗎: 斷食法名人分享

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。 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。

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” width=”603px” alt=”168減肥法 有效嗎”/>

近年來健康意識抬頭,人們也研究出越來越多種減重及養身的方法。 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。 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%。

168減肥法 有效嗎: 食法正確使用「有效」!6重點筆記

一些研究表明,短期限制熱量攝入可以緩解抑鬱症,但長期限制熱量消耗可能產生相反的效果。 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。

168減肥法 有效嗎

若肌肉量和體脂肪量一起下降,也屬於正常情形,不必擔心;但若體脂沒降,肌肉量卻越掉越多,就必須注意蛋白質的攝取及運動量是否足夠。 但也提醒民眾,比起追求短期成效,168斷食法更講求的是讓它成為一種常態的健康生活型態。 不過,趙函穎提醒,「8小時減肥法」務必搭配多運動,在特定時間內攝取「健康食物」,想亂喫不顧熱量隨時都會破功。 因此本身食量大、情緒波動大、生活壓力大及不愛運動的人,像是上班族、大胃王都不適用,反而是生活規律的長輩及媽媽們可以嘗試看看。

168減肥法 有效嗎: 營養可能失調

唯一要注意的是,斷食期間切記勿「大量飲水」,適量即可。 Pierre Dukan表示身體所需三大必需營養包括碳水化合物及糖類 、脂肪以及蛋白質,最大吸收比例是5:3:2,當改變吸收比例就可以搗亂卡路里的吸收。 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。 Dukan杜肯飲食法 主張以高蛋白、低碳水化合物的飲食法。

曾有4位素人實測21天輕斷食法,最少減重了0.9Kg、最多的一位減重達3.4Kg,只在進行168斷食法期間飲食清淡,受試者的體脂率、飯前血糖、總膽固醇及三酸甘油酯都有所下降。 《ETtoday健康雲》曾採訪晨光健康營養專科諮詢中心院長趙函穎,她指出「168斷食法」又稱「8:16輕食減肥法」,理論基礎為16小時空腹能增加身體飢餓時間,促進脂肪分解。 過去在減重門診中曾有學員試過,在2週內瘦了1.5公斤,但成功率僅1/10。 趙函穎也直言,此方法對於沒有喫早餐及喫宵夜習慣的人較好執行。 一般來說,禁食期間因沒有熱量來源,若時間長達12小時以上,身體代謝會有些微的變化,伴隨體內肝醣、肌肉蛋白質及部分脂肪的分解,以提供自身能量。

168減肥法 有效嗎: 斷食適合誰?

實驗接著來到第14天,她發現下腹又再更「乾」了一些,呈現出明顯的性感馬甲線,和實測前差距非常大,體脂肪也降了不少。 患者本身血糖已經不穩,16個小時的斷食對血糖控制和用藥來說都是一種挑戰,可能會導致患者血糖過低,或有暈倒的可能。 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。 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。 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減肥法 有效嗎

輕斷食法的減肥原理在於預留足夠時間誘發身體自行燃燒脂肪。 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。 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。

168減肥法 有效嗎: 更多「間歇性斷食法」的選擇

其實也有人為了減肥快速見效,應直接挑戰204斷食(三餐在4個小時內喫完,其他20小時不再進食),到底效果是不是比168斷食法更好呢? 但204斷食法是更為極端的飲食方式,對人體負擔也較大,營養師建議衡量自身的健康狀況,適度、循序漸進的開始進行斷食較為適宜。 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。 進行168斷食法時配合慢跑、急步走、跳舞及踩單車等有氧運動,可以提高身體的新陳代謝跟血液循環,有效燃燒更多脂肪,但做運動後可能需要喫點小點心補充體能。

168減肥法 有效嗎: 斷食法為什麼有效?

一天喫兩餐,第一餐是用番薯替代澱粉,搭配水煮菜和煎雞肉或煎牛排,用肉原本的油脂烹煮,不另外加油,第二餐只有高蛋白粉配無糖豆漿。 從早上10點到晚上6點可以喫東西,但侯佩岑會特別戒澱粉和奶蛋。 一天喫兩餐,第一餐是用番薯替代澱粉,搭配水煮菜和煎雞肉或煎牛排,用肉原本的油脂烹煮,不另外加油。 可以啟動細胞自噬作用,預防阿茲海默症、排毒、抗老化、降低發炎反應,讓你回春,所有飲食法中,只有斷食做得到這點。

168減肥法 有效嗎: 斷食時只能喝水嗎?

安秋在Youtube頻道中指出,自己去完愛爾蘭一個月後體脂飆高,身體變得浮腫、肚子堆積一層肥油,抱持嘗試的心態展開14天的「168間歇性斷食法」實驗。 168減肥法 有效嗎 雖然168輕斷食計畫沒有指定要喫或避免喫哪些食物,但集中精力於健康飲食並避免垃圾食品是有益的,食用過多不健康的食物很可能導致體重增加並導致疾病。 建議盡量選擇原型食物及好的油脂來源,例如糙米、燕麥、魚類、豆腐、橄欖油、堅果等,蔬菜和全穀物的纖維含量很高,可以幫助我們保持飽腹感和滿足感,而健康的脂肪和蛋白質也可以促進飽腹感。 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。 人在有葡萄糖可利用時,會優先使用葡萄糖,只有在食物裡與肝醣裡的葡萄糖用完後,才會啟動分解脂肪酸產生酮體的機制。 所以 根據研究, 進食狀態時,酮體的血液水平低,在空腹在8到12個小時後酮體就會開始上升,一直到24後達到最高水平的 2 ~ 5 mM。

168減肥法 有效嗎: 健康雲

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」。 168減肥法 有效嗎2025 原因在於當我們進食時,喫進去的蛋白質及碳水化合物,會造成身體的血糖隨之波動;而其中又以碳水化合物所造成的波動最大。 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 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。 每天可喫2片全麥多士,一星期內可以喫兩次澱粉類食物包括麵、米飯; 但要以沒有油去烹煮為大原則。

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。 顏佐樺醫師表示,若是要減重的人,需稍微控制熱量,但更重要的是注意營養是否均衡、且喫的足夠! 建議盡量優先攝取優質的蛋白質、選擇原型食物、多攝取蔬果、好油;避免加工食品、精緻甜點等。 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。

168減肥法 有效嗎: 禁食時段的「點心」選擇

此飲食計劃也允許在16小時的禁食時段內飲用無卡路里的飲料,例如水和不加糖的茶和咖啡。 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。 近日網路上流傳一款168減肥法,藉由控制飲食就能有效減肥,且不需要特別運動;一名網友就好奇詢問,168減肥法真的有效嗎? 這套飲食法是從「哈佛健康餐盤」衍生而來,正餐以2份蔬菜、1份蛋白質、1份全穀類澱粉進食。

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%。 搭配有氧運動最有效:想增加間接性斷食的效果,可以搭配有氧運動一起進行,如慢跑或走路,但建議在8小時飲食期間進行運動,對運動表現和身體修復來說都是最佳選擇。 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。 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。

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。 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。