生物与医学2020pubmed.ncbi.nlm.nih.gov
从黎明到日落的间歇性禁食诱导抗癌反应
Intermittent fasting from dawn to sunset induces anticancer response
专业 · 约 90 分钟读完前置知识：代谢与营养学基础、临床研究设计、癌症/免疫学基础
导读
这篇论文研究从黎明到日落的间歇性禁食（类似斋月禁食）能否诱导抗癌相关反应。研究观察到受试者 BMI、腰围和血压改善，并报告了与抗癌/代谢相关的生物学变化；但具体机制和临床意义仍需更多对照研究验证。
HN 关注点：间歇性禁食是否真的优于普通热量限制，以及这项“抗癌”结论是否有对照和临床证据支撑。
HN 评论精选
这几条评论里：质疑 1 补充 1 亲历 2
质疑质疑缺少同等热量限制对照，IF 的额外益处（自噬、体成分、抗癌）证据不足。
很希望看到这项研究和一个热量限制程度相近但不做间歇性禁食的对照组比较。间歇性禁食的核心问题就是“它是否真的比普通热量限制更好”，目前有些证据说“是”，有些说“并非如此”。补充说明：我说的“更好”不只是依从性；我自己常用 IF，在需要低热量时比一天多次小餐容易得多，但关于自噬、更有利的代谢适应、体成分改善，乃至这里的实际癌症治疗作用，我都想看到证据。
mikenew查看英文原文
> Subjects had a significant reduction in body mass index, waist circumference, and improvement in blood pressure Would really like to see this compared to another group with a similar level of calorie restriction but without the intermittent fasting. The question with intermittent fasting is really just "is it better than plain old calorie restriction". Seems like there's some evidence that points to "yes" and some evidence that points to "not really". EDIT: To be clear, by "is it better" I meant aside from just adherence. I've used IF quite a bit myself and I find it much easier than eating frequent, small meals throughout the day if I want to be hypocaloric. There are a lot of claims around autophagy, a more favorable metabolic adaptation, better body composition, and in this case actual cancer treatment. That is what I would like to see evidence for.
亲历亲历：快速减重但瘦体重流失、反弹快，酒精会造成数日体重停滞，IF 并非人人适用。
个人经验：我执行 IF，每天热量缺口 1100 卡，三个月只在晚餐吃 1200 卡，基本稳定每周减超过 1kg，总共减 17kg，并按需调整 TDEE 和热量值。减重极快，但瘦体重流失也快；这说得通，因为我除了偶尔长走/跑 1 英里外很少运动。根据这项研究[0]，运动应能保住瘦肌肉。我的观察与读过的 IF 研究一致。其他观察：75% 体重反弹的速度惊人，和减掉一样快；我伴侣禁食时不舒服，所以 IF 不适合所有人；我补充维生素以弥补吃得少。我还注意到，即使遵守每日热量上限，只要喝酒，体重就会约 3 天不降；每次喝啤酒，体重曲线都会出现持续约 3 天的凸起，然后突然降回预期下降趋势。
optymizer查看英文原文
Anecdata: I have followed IF with a 1100 calorie deficit per day by only eating 1200 calories at dinner for 3 months. This translated to more than 1kg weight loss per week, pretty reliably. Overall I lost 17kg. I adjusted the TDEE and calorie values as needed to maintain the weight loss speed. The weight loss was extremely fast, but so was the rate at which I lost lean mass. This makes sense, as I didn't exercise much, aside from occasional long walks / 1 mile run. According to this study [0], exercising should maintain lean muscle mass. My personal observations are in line with the studies I have read about IF. Some other observations I have made: * The rate at which I gained 75% of the weight back was stunning to me. It was as fast as I lost it. * My partner does not feel well when fasting, so IF doesn't work for everyone. I think it worked well for me. I did supplement with vitamins to account for the decreased amount of food intake. * I noticed that whenever I had alcohol, while still adhering to the daily calorie limit, my weight would not go down until about 3 days have passed. I had assumed alcohol would only contribute its caloric energy, but, sure enough, every time I had a beer, I could see in the weight graph a bump that lasted for about 3 days, then the weight would suddenly jump down to where I was expecting it to be, based on the weight loss slope. [0] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/
亲历亲历：16–20 小时禁食改善焦虑、体重稳定和头脑清晰，但力量有下降。
封锁和居家办公以来我一直做 16–20 小时禁食，坦白说整体焦虑明显下降，而我以前常靠大量 CBD（每月 100 美元）来抵消焦虑。虽然有代价——我不能再卧推 215 磅——但整体益处显著，我会继续。我的体重原本很波动，高压力和超活跃生活方式下一天能浮动 8 磅；现在体重稳定、头脑更清楚。我学生物学，了解自噬，从 2011 年起近十年每天只吃一顿，以前一顿吃 3000+ 卡，现在限制总摄入 1500–2000 卡并把进食窗口缩到 8–4 小时，效果更好。作为前厨师，我现在更珍惜食物、慢慢享受，而不是整天试吃导致味觉疲劳、到深夜才想吃咸腻食物。
Melting_Harps查看英文原文
I've been doing a 16-20 hour fast since the lockdown and WFH, and to be honest I saw a significant decrease in my overall anxiety as a result. Anxiety I often offset with significant amounts of CBD (a $100/month expense). And while there are drawbacks, I can't bench press 215lbs anymore, the overall benefits have been pretty significant that I will keep doing it. My weight was pretty erratic, given the high stress load and super active lifestyle I could fluctuate 8lbs in a day. Now my weight has stabilized and my head is clearer. I studied biology with an understanding of autophagy and I only ate once a day for nearly a decade now (2011), but I used to eat 3000+ calories in one sitting, but now I've decided to limit my overall caloric intake (1500-2000) and reduced it to a 8-4 hour window and saw even better results. Also, as a former chef, I now savor my food way more and take the time to enjoy it more than when I tasted and ate all day and suffered from a sort of palate fatigue and made my gravitate to salty, greasy food late at night when I actually had an appetite.
补充强调个体差异和自我观察，研究不能替代个人体验；先戒不良习惯。
我不认为饮食应该主要看研究，而应关注自己的感受、观察身体，并可能需要咨询医生。我之前戒酒后出现严重反酸，看了很多胃肠科医生，大多只开药，我认为不是解决办法。最后一位做内镜的医生让我接下来四个月吃得很清淡：不吃水果、番茄、猪肉牛肉（只吃禽肉）、油炸和油腻食物等。我照做（期间也有几次作弊餐），胃恢复了；之后逐步重新引入食物并了解身体反应。我也发现自己饱腹时比空腹时舒服得多。我的意思是每个人身体略有不同，研究很好，但有时研究自己如何感受更重要。另外，如果你为了健康禁食却还没戒烟酒毒品，应先解决这些，这是健康第一步。
JacKTrocinskI查看英文原文
I don’t think you should be looking at studies when it comes to how you eat, you should be focusing on how you feel, observing your own body and possibly talking to a doctor. I had a really big problem with acid reflux a while back after I stopped drinking alcohol. I visited many gastrologists and most of them offered little to no help, most only prescribed me drugs which was in my opinion not a solution. I finally meet with a gastrologist that did an endoscopy and basically sat me down and said that if I wanted to get over my acid reflux I needed to eat really light over the next four months, no fruits, no tomatoes, no pork or beef only poultry, no fried food, no greasy food, and the list went on. I did the diet, had a few cheat days because it was hard, and my stomach recovered. After the four months I reintroduced certain foods and started learning about how my body reacted to them. I also realized that I feel a lot better with a full stomach than with an empty one. My point is we all have slight different bodies and that while studies are great, sometimes it just good to study yourself and how you feel. On a side note, if you’re one of those people fasting to be healthy yet haven’t cut out drugs, alcohol and tabaco out of your life then do that first, it is the first step to good health.
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