生物与医学2018onlinelibrary.wiley.com
翻转代谢开关：应用禁食的健康益处
Flipping the Metabolic Switch: Applying the Health Benefits of Fasting
进阶 · 约 55 分钟读完前置知识：基础生理学、能量代谢（糖原/酮体）、营养学基础
导读
这是一篇综述（发表于 Obesity 期刊），系统梳理间歇性断食（intermittent fasting）与热量限制的研究：断食约 12–36 小时后糖原耗尽，身体从燃烧葡萄糖转向燃烧脂肪、产生酮体，即所谓“代谢开关”的翻转，作者据此讨论这一转变对体重管理和代谢健康的潜在好处。
HN 关注点：断食这种低成本、可自行实践的健康干预到底有多少科学依据，评论区随即变成了一批亲历者的经验交流。
后来怎么样
该综述把“代谢开关”（糖原耗尽后转向脂肪与酮体供能）整理为间歇性断食的核心机制框架，此后这一表述在断食研究与科普中被广泛采用。
HN 评论精选
这几条评论里：补充 2 亲历 2
亲历亲历者报告隔日断食一个月减 30 磅，并称最大收益是自控力提升、生酮饮食可减轻断食日饥饿感。
我这一辈子都有严重的体重问题，主要是因为爱吃巧克力。体重逼近 400 磅时，我认真审视了自己并决定改变。过去 29 天我在做隔日断食：进食日吃约 2000–2500 千卡，断食日只允许自己喝加半奶半奶油的咖啡、限制在约 100 千卡。虽然减掉的不少肯定不是脂肪（糖原之类），但昨天我已经减了 30 磅。糖原流失带来的初期骤降之后，现在大约每天减 0.4 磅。我注意到几点：吃什么对长期减重影响不大；吃碳水会让体重上升，但那只是糖原和水分储存，两三天后又会回到预期轨迹；不过如果吃碳水后第二天断食，会饿得很难受，而如果吃接近生酮的饮食，进食日和断食日之间切换就毫无痛苦。最大的收获是断食让我练出了自我克制，现在应付甜食的馋念轻而易举，意志力的变化大得我自己都不敢信。我强烈建议任何对食物有自控问题的人试一周隔日断食；另外，断食日也是抵消暴食一天的好办法。
kaslai查看英文原文
I've had serious weight issues for my whole life, primarily due to my love of chocolate. As I approached 400 pounds, I took a hard look at myself and decided to make a change. For the past month (29 days now) I've been doing alternate-day fasting* where I eat about 2000-2500kcal on eat days and cap myself at about 100kcal of half-and-half with coffee on fast days (gotta get that joe). While a lot of it is no doubt non-lipid mass (glycogen and such), I just passed 30 pounds of mass lost yesterday. After the initial drop from glycogen loss, I've been averaging 0.4-ish pounds a day of mass loss. A few things I've noticed: What I eat doesn't really affect long-term weight loss. Carbs will cause my weight to rise, but it's definitely just due to the storage and retention of glycogen and water, as I get right back on track with my projections 2-3 days later. However, if I eat carbs and fast the next day, I will get serious hunger pangs. If I eat a mostly keto diet, then I can pass between eat days and fast days with no trouble at all. My biggest take-away though is that fasting has helped me practice self-denial to the point where I can handle my sweet tooth very easily now. The difference in apparent willpower is so immense that I can hardly believe it myself. I definitely suggest that anyone who has self-control issues with regards to food go on a week of alternate day fasting. Additionally, a fast day is a great way to counter out a day of eating to excess. When I lose my weight, I'll still keep fasting as an option, because it's a remarkably powerful tool. * It's actually 3 days of fasting, 4 days of eating a week. I do social eating on Fridays and Sundays, so I keep those as fixed eat days, so I just fast on Sat/Mon/Wed, eat on Fri/Sun/Tue/Thu.
补充推荐 Rhonda Patrick / FoundMyFitness 作为断食科学机制的延伸资料。
强烈推荐去看看 Rhonda Patrick 博士的工作，她有大量材料讲解间歇性断食背后的科学，以及生物通路和衰老等许多相关话题。
pmccarren查看英文原文
I highly recommend looking into the work of Dr. Rhonda Patrick, Ph.D. She has extensive material explaining the science behind IF, and many other topics relating to bio pathways and aging. https://www.youtube.com/watch?v=m6KClPkotxM https://www.foundmyfitness.com/
亲历两年水断食/间歇断食使 BMI 从肥胖回到正常，强调限热量时须搭配高营养密度饮食。
我试验水断食、间歇性断食和热量限制两年多，效果不错：BMI 从“肥胖”逐步降到正常，一些疾病的症状也减轻了，尤其是 3–5 天的水断食之后。我认为如果要限制热量，最好同时吃高营养密度的饮食。我的是以素食为主加鱼，基于蔬菜、豆类、坚果、种子和水果，几乎不吃糖、低盐、不吃面粉、谷物也不多。一句帮我保持专注的话是：“食物不是娱乐性药物。”
JoshMnem查看英文原文
I've been experimenting with water fasting, intermittent fasting, and calorie restriction for over two years with good results. I gradually went from an "obese" BMI to normal, and reduced the symptoms of some medical conditions, especially after 3-5 day water fasts. I think that if one is going to restrict calories, it's a good idea to eat a high-nutrient diet. Mine is mostly vegan + fish, and based on vegetables, legumes, nuts, seeds, and fruits. Almost zero sugar, low salt, no flour, and not a lot of grains. A saying that helped me stay focused is, "Food is not a recreational drug."
补充指出斋月日出到日落的 30 天禁食是间歇性断食的现实文化案例。
这个月看到这篇挺应景的——现在正是穆斯林的斋月，他们日出到日落禁食，持续 30 天。
throwaway413查看英文原文
Fitting to see this during this month, as it is currently the holy month of Ramandan for Muslims, who fast from sunrise to sunset for 30 days.
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