最受歡迎的禁食減肥方法之Leangains.Sally』s Quote of the Day

Sally』s Quote of the Day

Fasting

- Leangains

2018年4月9日

1. Leangains

Best for: Dedicated gym-goers who want to lose body fat and build muscle.

最適合： 專門去健身房的人誰想要減肥和鍛煉肌肉。

How It Works: Fast for 14 (women) to 16 (men) hours each day, and then 「feed」 for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won』t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person』s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder.

工作原理：每天禁食14（婦女）到16（男人）小時，然後在剩餘的8至10小時的時間內吃東西。在禁食期間，你不要吃含熱量的食物。但是，黑咖啡、無糖甜味劑、低糖飲料和無糖口香糖是允許的。在咖啡里放一點牛奶，也無傷大雅。大多數參與這種方式的人認為從深夜到早晨是最容易的堅持的。他們通常在醒來後大約六小時後可以吃東西。這樣的時間表適用於任何人的生活方式，但是保持不間斷的吃東的時段是很重要的。否則，身體的荷爾蒙會失衡，讓堅持這樣的方式變得更難。

What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn』t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).

在可以吃東西的這個時間，究竟吃什麼，還取決於你的鍛煉。在你鍛煉的日子裡，吃碳水化合物比脂肪更重要。在不鍛煉的日子裡，脂肪的攝入量應該更高。蛋白質消耗應該相當高，但是會根據不同人的不同目標、性別、年齡、體脂和活動水平而不同。不管你的具體方案怎樣，總的來說 ，攝入更多的未加工的食品應該占你的卡路里攝入量的大部分。然而，如果沒有時間吃飯的話，喝一杯含蛋白質的奶昔或代餐也是可以接受的（要適度）。

Pros: For many, the highlight of this program is that on most days, meal frequency is irrelevant. You can really eat whenever you want to within the eight-hour 「feeding」 period. That said, most people find breaking it up into three meals easier to stick to (since we』re typically already programmed to eat this way).

優點： 對許多人來說，這個計劃的亮點是，在大多數的時間裡，吃飯的頻次都沒有關係。你可以在八小時的「餵食」期內隨時吃東西。就是說，大多數人認為把它分為三餐更容易堅持（因為我們通常已習慣了這樣的吃法）。

Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you』re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. (You can learn more about the specifics — as well as when to time these meals — directly from Leangains here and here.)

缺點： 即便是相當靈活，leangains 還是對於吃什麼有著非常具體的指導，尤其是當你要鍛煉的時候。嚴格的營養計劃和完美的膳食安排也可能會讓這個計劃並沒有那麼容易堅持下去。

fasting:禁食

Leangains：

- lean：adj. 瘦的;

- gain：vt. 獲得; 贏得

gym-goer:去健身房健身的人

fasting period：空腹期

feeding window：進食期

hormone:激素

meal replacement：代餐

每天學點英語，其實很有必要

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