5:2輕斷食,為一禮拜中選擇兩天(必須不連續)嚴格控制卡路里攝取,而其他五天則正常飲食[1]這是一種源自於英國間歇性斷食法[2],如今在美國歐洲各地皆開始流行。[3][4]

簡介

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5:2輕斷食的特色是在一周中不連續的2天採取低卡路里飲食,而在其餘5天則不特別控制[5][6]

運用兩日的少量攝取飲食來平衡一週的總熱量攝取,並降低將胃口撐大的機率,同時在輕斷食日練習選擇低熱量食物與計算分量,也讓低熱量飲食攝取的概念、執行方式慢慢地成為生活中的一部分,漸漸養成低熱量攝取的習慣。這樣的方式同時也符合不勉強自己過度克制吃東西的慾望,在輕斷食日,遇到真的非常想吃的食物,只要想著明天就可以吃,心裡會比較能平衡也輕鬆。[7]

研究證據

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目前有關5:2輕斷食的研究非常有限,效果與安全性有待研究。根據NHS choice建議執行5:2輕斷食前可先詢問醫師,因為禁食非完全安全的。[8]

不宜實施輕斷食者

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  • 癌症、三高、慢性腎臟病患者。
  • 長期服用藥物者。
  • 痛風與營養不良水腫者。
  • 肥胖、虛弱;體重過輕或過重者。
  • 成長發育中的孩子。
  • 孕婦、生理期。
  • 抑鬱症者

参考资料

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  1. ^ "How to diet". Live Well - NHS Choices. UK National Health Service. 9 December 2011. Retrieved 10 February 2014.
  2. ^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013.
  3. ^ "The UK's Hot New 5:2 Diet Craze Hits The U.S. - Weight Loss Miracle?". Forbes. 17 May 2013. Retrieved 10 February 2014.
  4. ^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...
  5. ^ Mosley, Michael. "The 5:2 diet: can it help you lose weight and live longer?". The Telegraph. Retrieved 11 September 2012. With this regimen you eat what you want five days a week...
  6. ^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013. ...I am allowed to eat whatever I want on the five non-fast days.
  7. ^ 奇效5:2輕斷食--三采文化,2013.07(《The Fast Diet》--Michael Mosley)
  8. ^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...