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Fasting - UpDayDownDay
2018年4月17日
5. UpDayDownDay ™ Diet (aka The Alternate-Day Diet or Alternate-Day Fasting)
隔日减肥法、隔日饮食法、隔日断食法
Started by: James Johnson, M.D.
Best for: Disciplined dieters with a specific goal weight.
适用于：有自控能力的、有清晰的减肥目标的人。
This program is based on animal studies that indicate that restricting caloric intake on alternate days can turn on the “skinny” gene.
这一方法是基于对动物的研究，每隔一天限制热量的摄入，可以打开 “瘦”基因。
Dr. Johnson has applied the same theory in human clinical trials and discovered that not only does this approach promote weight loss, it also produces a whole range of beneficial effects on health. Volunteers lost on average eight per cent of their body weight over an eight-week period, and experienced benefits such as reduced inflammation, improved insulin resistance and better cellular energy production.
Dr. Johnson在人体临床试验中应用了同样的理论，发现这种方法不仅能促进减肥，还能对健康产生一系列有益的影响。志愿者在八周内平均体重下降了百分之八，同时还有减少炎症、改善胰岛素抵抗和更好的细胞能量产生等好处。
How It Works: This one’s easy: Eat very little one day, and eat like normal the next. On the low-calorie days, that means one fifth of your normal calorie intake. Using 2,000 or 2,500 calories (for women and men, respectively) as a guide, “fasting” (or “down”) day should be 400 to 500 calories. Followers can use this tool to figure out how many calories to consume on “low-calorie” days.
如何运作：这个方法简单：一天几乎不吃东西，第二天像平时一样吃饭。低卡路里的那天，摄入平时五分之一的卡路里。以2000或2500卡路里为准（女和男之分），“断食”（或down day）那天只要400到500卡路里。采用此方法者可以用此计算出你在低卡路里日你消耗了多少卡路里。
To make “down” days easier to stick to, Johnson recommends opting for meal replacement shakes. They’re fortified with essential nutrients and you can sip them throughout the day rather than split into small meals. However, meal replacement shakes should only be used during the first two weeks of the diet — after that, you should start eating real food on “down” days. The next day, eat like normal. Rinse and repeat! (Note: If working out is part of your routine, you may find it harder to hit the gym on the lower calorie days. It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions for your normal calorie days.)
要让 down day的日子好过，Johnson建议使用代餐饮料，它们富含必需的营养成分，你可以一整天都小口喝着而不用一天吃好几顿简餐。但是，代餐饮料只能在开始的一、两个星期中使用，之后，在down day也要吃真实的食物。第二天，正常用餐。再重头来过！（注意：如果你定时健身，你会发现在低卡路里日去健身房很困难。聪明的方法是在感觉好的那一天去健身房，或是在正常吃饭那天去）
Pros: This method is all about weight loss, so if that’s your main goal, this is one to take a closer look at. On average, those who cut calories by 20 to 35 percent see a loss of about two and a half pounds per week, according to the Johnson UpDayDownDay Diet website.
优点：这种方法是完全用来减体重的，所以如果和你的目标一致，那就要认真低研究这个方法了。根据这个方法的网站上的数据，一般来说，把热量摄入减20%到35%的人，每周平均减重2.5磅。
Cons: While the method is pretty easy to follow, it can be easy to binge on the “normal” day. The best way to stay on track is planning your meals ahead of time as often as possible. Then you’re not caught at the drive-through or all-you-can-eat buffet with a grumbling belly.
缺点：这种方法比较容易进行，但在正常禁食的那天也很容易放纵。最好的遵从计划的办法是尽可能的提前计划好食谱。这样就不会总是叫外卖或去狂撮自助餐了，搞得胃都出了毛病。
Alternate-Day Diet：隔日减肥法
the “skinny” gene：“瘦”基因。
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