生物与医学2018ncbi.nlm.nih.gov
进餐频率与时间在健康与疾病中的作用
Meal frequency and timing in health and disease
入门 · 约 60 分钟读完前置知识：基础营养学概念、代谢基础
导读
这篇综述论文探讨了进餐频率与进餐时间（如间歇性禁食、限时进食）对健康和疾病的影响，指出传统“少食多餐”的观念未必有充分证据支持，而延长禁食时间可能带来代谢健康益处。
HN 关注点：间歇性禁食是 HN 读者长期关注的话题，讨论焦点集中在个人实践体验以及工作制度对饮食节奏的影响。
HN 评论精选
这几条评论里：补充 1 亲历 3
亲历亲历者称间歇性禁食毫无负面影响，反而生活更轻松
我过去几年不知不觉地采用了间歇性禁食，起因是一段抑郁期吃得很少、瘦得很厉害。现在好转后我基本还是下午甚至晚餐才进食，之后不再吃东西。朋友们都觉得我疯了，但我完全没有疲劳或认知能力下降的问题，好几年没午睡过，体重稳定，还保留了健身时练出的肌肉。这样我不用整天惦记着吃东西，也不用担心发胖，唯一的困扰是偶尔肚子咕咕叫引来同事异样的目光。
IceDane查看英文原文
I've kind of personally adopted a IF regime automatically for the past couple of years. Incidentally I kind of think it started during a bout of depression where I didn't eat enough at all and lost a lot of weight and just looked horrible. Since then I've gotten better at eating, but for the most part I still don't eat until the afternoon or even dinner, and for the most part don't eat anything afterwards(sometimes a late night snack). This has had my friends react and tell me I'm crazy and express their disbelief at how it's possible to go to work or some such and not eat anything all day. I literally have no problems wrt being tired and experience 0 reductions in cognitive ability. I haven't had to take a nap in the afternoon for several years and maintained the same-ish weight while retaining a good deal of muscle mass from my weight training days without having to do much for it. For me, it just works out better. it's just really nice not having to be constantly focused on getting something to eat every few hours and since I'm not stuffing my face with calories all day I've been able to eat basically whatever I want without gaining any weight. I've no plan to stop doing it this way since it's just become the natural way to do things for me. The only issue I experience is the occasional loud stomach rumbles for which my coworkers give me odd looks sometimes.
亲历亲历者反映禁食带来脑雾和头晕，需补电解质，可持续性存疑
个人经历：我最近开始每天只吃晚餐，争取16小时禁食，白天只喝咖啡、茶或水。能量水平没明显下降，但下午会出现明显的脑雾、头晕和易怒，饥饿感强到让人分心。我发现需要补充盐分来防止头晕，唯一零卡路里的办法就是在水里加电解质，等于整天喝淡盐水，体验并不好。这种饮食占用太多精力，不确定能否长期坚持，希望未来几年能有更好的研究资源出现。
AndrewKemendo查看英文原文
My personal anecdote here. I recently started eating dinner only and shooting for a 16 hour fast daily with only coffee, tea or water during the day. I haven't noticed a real drop in energy, however I have noticed significant brain fog, lightheadedness and irritability in the afternoon. I also have significant feelings of hunger all day, to the point where it's distracting. I realized I needed to be adding some kind of salt to my intake during the day to prevent the lightheadedness. The only zero calorie solution is basically adding basic electrolyte to my water, which means I end up drinking a weak salt brine most of the day which is not very pleasant. I'm not sure if this is sustainable because it takes up so much of my mental energy. There doesn't seem to be much in the way of good resource for doing this kind of diet, so I'm excited to see what comes out in the next few years. Perhaps it's just a transition period and it will work out.
补充工作制度才是按身体节奏进食的最大障碍
我发现周末禁食很容易，工作日却很难，因为朝九晚五的工作模式隐性地规定了你的进食时间。如果能解决人们需要把70%清醒时间花在工作上的问题，将带来巨大的连锁效应：人们可以规律锻炼、更多在家做饭、按自己身体的节奏进食和生活。
Jedi72查看英文原文
I find fasting very easy on weekends, very difficult during the week, because the 9-5 routine implicitely stipulates when you should eat. Solving the situation where people need to spend 70% of their waking hours in a job would have huge flow-on effects allowing people to exercise regularly, cook at home more, and eat/live on their own body's schedule.
亲历一天一餐体验良好，但与夜班作息冲突被迫放弃
我执行过一天一餐的计划，坚持了大约6个月。停止的原因是开始上夜班，4小时睡眠加上不吃饭让我变得很难相处，只好放弃。但在执行期间效果很好，它让我认真思考自己为什么吃东西，帮我戒掉了用进食满足非饥饿需求的习惯。这周在面试一份白班工作，如果拿到我打算恢复这种饮食。
pard68查看英文原文
I did a one meal a day plan. Lasted maybe 6 months. Reason I stopped was I started working nights and the combo of 4 hours of sleep and no food just made me a person you didn't want to be around. Had to drop something so I dropped the diet. While I was on it, however, it was great. Really made me evaluate why I eat food and helped me stop eating to satisfy non hunger related needs. Interview for a day job this week, if I get it I think I will switch back to this diet.
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- 2018Hacker News 讨论帖145 分 · 62 评
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