生物与医学2019gwern.net
间歇性禁食对健康、衰老与疾病的影响
Effects of Intermittent Fasting on Health, Aging, and Disease
入门 · 约 60 分钟读完前置知识：基础代谢知识、营养学常识
导读
这篇综述论文（de Cabo & Mattson, NEJM 2019）总结了间歇性禁食对健康、衰老和疾病影响的研究证据，涵盖动物实验和人体试验中禁食对代谢、心血管和神经退行性疾病等方面的潜在益处。
HN 关注点：HN 读者长期关注间歇性禁食这一流行话题，讨论焦点集中在个人实践效果和证据的可靠性上。
HN 评论精选
这几条评论里：支持 1 补充 1 亲历 2
亲历亲历者分享间歇性禁食改善糖尿病前期和整体健康的正面经验
我被诊断出糖尿病前期，做间歇性禁食约 6 个月：从 14 小时逐步延长到 18-20 小时，减了 10 磅。我有糖尿病家族史，DNA 检测也显示易感，但医生只让我锻炼注意饮食，保险还不覆盖营养师。起初很难不吃早餐（只喝黑咖啡），一个月后适应了，几周后也习惯了不吃午餐。现在进食窗口是下午 4 点到 8 点，空腹在 12-1 点锻炼（引体向上、俯卧撑、HIIT 等）。下午 3 点左右还会饿，但身体似乎已习惯这个节奏。结果是一切都改善了：48 岁的我不再有碳水脑雾和头痛，甚至感觉视力也变好了。我还在实验中，但感觉非常好，很快会再验血。对我有效，不知道对别人是否有效。
adamqureshi查看英文原文
I was diagnosed with pre-diabetes. I have been on the intermittent fasting thing for about 6 months. I started with 14 hours then 16 hours and now 18-20 hour fast. I dropped 10 pounds. I have a history of diabetes in my family. I took the 28andME DNA test and it said i have a predisposition to diabetes. The doc said to me. You have pre-diabetes just continue to workout and watch what you eat and your insurance does not cover a dietician and then that was it. It was VERY HARD to not eat in morning (black coffee) and after 1 month i got used to , it was very hard to skip lunch and after a few weeks i got used to that. Now now my feeding window is 4pm-8pm. I was pigging out at 4pm but have learned to control that. I workout in a fasted stated 12-1pm ( body weight , pullups. push-ups. 1 mile sprint HIIT and planks) I still get hunger pangs around 3pm its as if my body is getting ready to feed / knows food is coming around 4pm. Another thing that has happened is water tastes "sweeter" very unusual to actually taste water. The result for me is EVERYTHING has improved. I am 48 years old. No more carb fog. No more headaches. I think, i don't know buy i have this clarity i think my eye site has improved too. I mean Im still experimenting but i just feel fantastic. I will be getting blood work done again soon. It's working for me , i don't know if it will work for others. I tell everyone about it. Good LUCKY! :-)
支持认为禁食不涉及商业利益，反而更可信
间歇性禁食有个很好的优点——没人能靠它赚钱。这赋予了它内在的可信度。对比其他所有流行饮食法，以及市面上卖过的几乎每一种补剂。
Gatsky查看英文原文
Intermittent fasting has a nice advantage - nobody can make any money off of it. This gives it an inherent legitimacy. Contrast all other fad diets, and essentially every supplement ever sold.
亲历反面亲历：长期禁食加运动对血液指标毫无改善
个人经历：我坚持间歇性禁食 11 个月（18 小时禁食/6 小时进食），几乎没什么效果。之前严格素食 6 个月，血液指标也没变化，胆固醇纹丝不动，让我和我的家庭医生都很沮丧。背景：我是职业消防员，期间跑了 1000 英里、骑行 250 英里。睡眠不规律可能也有影响。休息日晚餐会喝两杯啤酒，每周大约 8-10 杯。也许该更严格地计算卡路里，但只要裸体照镜子还满意，就觉得没必要了。
monkmartinez查看英文原文
Anecdote: I tried intermittent fasting for 11 months with very, very little to show for it. I did the 18 hours off and 6 hours of eating plan. I have also tried a strict vegetarian diet for 6 months with no real changes in blood work. My Cholesterol didn't move to the dismay of my PCP and myself quite frankly. Biology: I am a professional Firefighter that ran 1000 miles and bicycled 250 miles during this time frame. My sleep isn't always consistent which may have played a role due to my profession. I also drink two beers (Karmeliet, Chimay are stocked in my house) with dinner when I am off. So I drink roughly 8 - 10 beers a week. I probably could do better with calorie counting, but frankly it seems futile so long as I like the way I look naked, lol.
补充推荐禁食入门资源和追踪工具，建议循序渐进
如果想了解更多禁食知识，我做了一些可视化指南（链接），也强烈推荐 Zero 禁食追踪 App，简洁好用。建议从小处开始尝试。我个人觉得 16/8 最合适，每隔几周穿插一次 36 小时禁食。
joelrunyon查看英文原文
If people are interested in learning more about fasting, I put together a few visual guides on it here - http://impossiblehq.com/nutrition/intermittent-fasting I also highly recommend the zero fasting app for tracking. Super simple and really clean app that makes tracking fasts simple. Start small and see how it goes. I find the 16/8 routine tends to work best for me personally with 36 hour fasts sprinkled in every couple weeks.
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