# Hili collections demo ## 斷食 [禁食的頭2∼ 3天能量來源主要來自於肝醣分解以及脂肪代謝。但是也有研究發現，執行隔日斷食法時若禁食日完全不吃東西，會造成肌肉流失](https://www.sportsv.net/articles/74412#:~:text=%E7%A6%81%E9%A3%9F%E7%9A%84%E9%A0%AD2%E2%88%BC+3%E5%A4%A9%E8%83%BD%E9%87%8F%E4%BE%86%E6%BA%90%E4%B8%BB%E8%A6%81%E4%BE%86%E8%87%AA%E6%96%BC%E8%82%9D%E9%86%A3%E5%88%86%E8%A7%A3%E4%BB%A5%E5%8F%8A%E8%84%82%E8%82%AA%E4%BB%A3%E8%AC%9D%E3%80%82%E4%BD%86%E6%98%AF%E4%B9%9F%E6%9C%89%E7%A0%94%E7%A9%B6%E7%99%BC%E7%8F%BE%EF%BC%8C%E5%9F%B7%E8%A1%8C%E9%9A%94%E6%97%A5%E6%96%B7%E9%A3%9F%E6%B3%95%E6%99%82%E8%8B%A5%E7%A6%81%E9%A3%9F%E6%97%A5%E5%AE%8C%E5%85%A8%E4%B8%8D%E5%90%83%E6%9D%B1%E8%A5%BF%EF%BC%8C%E6%9C%83%E9%80%A0%E6%88%90%E8%82%8C%E8%82%89%E6%B5%81%E5%A4%B1) [斷食時胰島素就不會分泌，身體沒有任何營養進來，這時候身體就必須取而代之利用本來就有的脂肪，將儲存在脂肪裡的三酸甘油脂分解成脂肪酸跟甘油；肝臟再把脂肪酸轉換成酮體。當強迫身體產生酮體，身體會進入一種保護機制。](https://health.tvbs.com.tw/medical/329565#:~:text=%E6%96%B7%E9%A3%9F%E6%99%82%E8%83%B0%E5%B3%B6%E7%B4%A0%E5%B0%B1%E4%B8%8D%E6%9C%83%E5%88%86%E6%B3%8C%EF%BC%8C%E8%BA%AB%E9%AB%94%E6%B2%92%E6%9C%89%E4%BB%BB%E4%BD%95%E7%87%9F%E9%A4%8A%E9%80%B2%E4%BE%86%EF%BC%8C%E9%80%99%E6%99%82%E5%80%99%E8%BA%AB%E9%AB%94%E5%B0%B1%E5%BF%85%E9%A0%88%E5%8F%96%E8%80%8C%E4%BB%A3%E4%B9%8B%E5%88%A9%E7%94%A8%E6%9C%AC%E4%BE%86%E5%B0%B1%E6%9C%89%E7%9A%84%E8%84%82%E8%82%AA%EF%BC%8C%E5%B0%87%E5%84%B2%E5%AD%98%E5%9C%A8%E8%84%82%E8%82%AA%E8%A3%A1%E7%9A%84%E4%B8%89%E9%85%B8%E7%94%98%E6%B2%B9%E8%84%82%E5%88%86%E8%A7%A3%E6%88%90%E8%84%82%E8%82%AA%E9%85%B8%E8%B7%9F%E7%94%98%E6%B2%B9%EF%BC%9B%E8%82%9D%E8%87%9F%E5%86%8D%E6%8A%8A%E8%84%82%E8%82%AA%E9%85%B8%E8%BD%89%E6%8F%9B%E6%88%90%E9%85%AE%E9%AB%94%E3%80%82%E7%95%B6%E5%BC%B7%E8%BF%AB%E8%BA%AB%E9%AB%94%E7%94%A2%E7%94%9F%E9%85%AE%E9%AB%94%EF%BC%8C%E8%BA%AB%E9%AB%94%E6%9C%83%E9%80%B2%E5%85%A5%E4%B8%80%E7%A8%AE%E4%BF%9D%E8%AD%B7%E6%A9%9F%E5%88%B6%E3%80%82) [斷食法是減去體脂、改善健康的好工具，在搭配重量訓練與充足蛋白質之下，斷食法並不會造成肌肉流失，甚至可以增肌又減脂！](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=5#:~:text=%E6%96%B7%E9%A3%9F%E6%B3%95%E6%98%AF%E6%B8%9B%E5%8E%BB%E9%AB%94%E8%84%82%E3%80%81%E6%94%B9%E5%96%84%E5%81%A5%E5%BA%B7%E7%9A%84%E5%A5%BD%E5%B7%A5%E5%85%B7%EF%BC%8C%E5%9C%A8%E6%90%AD%E9%85%8D%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4%E8%88%87%E5%85%85%E8%B6%B3%E8%9B%8B%E7%99%BD%E8%B3%AA%E4%B9%8B%E4%B8%8B%EF%BC%8C%E6%96%B7%E9%A3%9F%E6%B3%95%E4%B8%A6%E4%B8%8D%E6%9C%83%E9%80%A0%E6%88%90%E8%82%8C%E8%82%89%E6%B5%81%E5%A4%B1%EF%BC%8C%E7%94%9A%E8%87%B3%E5%8F%AF%E4%BB%A5%E5%A2%9E%E8%82%8C%E5%8F%88%E6%B8%9B%E8%84%82%EF%BC%81) [時至2020年，共有八篇研究以重量／肌力訓練搭配間歇性斷食，其中大多數受試者的肌肉量都無顯著下滑，甚至有一篇讓人同時增肌又減脂。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=4#:~:text=%E6%99%82%E8%87%B32020%E5%B9%B4%EF%BC%8C%E5%85%B1%E6%9C%89%E5%85%AB%E7%AF%87%E7%A0%94%E7%A9%B6%E4%BB%A5%E9%87%8D%E9%87%8F%EF%BC%8F%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%E6%90%AD%E9%85%8D%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%EF%BC%8C%E5%85%B6%E4%B8%AD%E5%A4%A7%E5%A4%9A%E6%95%B8%E5%8F%97%E8%A9%A6%E8%80%85%E7%9A%84%E8%82%8C%E8%82%89%E9%87%8F%E9%83%BD%E7%84%A1%E9%A1%AF%E8%91%97%E4%B8%8B%E6%BB%91%EF%BC%8C%E7%94%9A%E8%87%B3%E6%9C%89%E4%B8%80%E7%AF%87%E8%AE%93%E4%BA%BA%E5%90%8C%E6%99%82%E5%A2%9E%E8%82%8C%E5%8F%88%E6%B8%9B%E8%84%82%E3%80%82) [特例非通則。-,為了避免減重時肌肉流失，我還是會建議以間歇性斷食法減重的朋友，做任何形式的肌力訓練，不管是健身房器材、TRX、家裡用啞鈴深蹲，甚至到公園吊單槓、做伏地挺身都很好。,-時至2020](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=4#:~:text=%E7%89%B9%E4%BE%8B%E9%9D%9E%E9%80%9A%E5%89%87%E3%80%82-%2C%E7%82%BA%E4%BA%86%E9%81%BF%E5%85%8D%E6%B8%9B%E9%87%8D%E6%99%82%E8%82%8C%E8%82%89%E6%B5%81%E5%A4%B1%EF%BC%8C%E6%88%91%E9%82%84%E6%98%AF%E6%9C%83%E5%BB%BA%E8%AD%B0%E4%BB%A5%E9%96%93%E6%AD%87%E6%80%A7%E6%96%B7%E9%A3%9F%E6%B3%95%E6%B8%9B%E9%87%8D%E7%9A%84%E6%9C%8B%E5%8F%8B%EF%BC%8C%E5%81%9A%E4%BB%BB%E4%BD%95%E5%BD%A2%E5%BC%8F%E7%9A%84%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%EF%BC%8C%E4%B8%8D%E7%AE%A1%E6%98%AF%E5%81%A5%E8%BA%AB%E6%88%BF%E5%99%A8%E6%9D%90%E3%80%81TRX%E3%80%81%E5%AE%B6%E8%A3%A1%E7%94%A8%E5%95%9E%E9%88%B4%E6%B7%B1%E8%B9%B2%EF%BC%8C%E7%94%9A%E8%87%B3%E5%88%B0%E5%85%AC%E5%9C%92%E5%90%8A%E5%96%AE%E6%A7%93%E3%80%81%E5%81%9A%E4%BC%8F%E5%9C%B0%E6%8C%BA%E8%BA%AB%E9%83%BD%E5%BE%88%E5%A5%BD%E3%80%82%2C-%E6%99%82%E8%87%B32020) [禁斷食日：每日所需的25%熱量，在中午12點到下午2點間攝取，其他時間禁止攝食。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=4#:~:text=%E7%A6%81%E6%96%B7%E9%A3%9F%E6%97%A5%EF%BC%9A%E6%AF%8F%E6%97%A5%E6%89%80%E9%9C%80%E7%9A%8425%25%E7%86%B1%E9%87%8F%EF%BC%8C%E5%9C%A8%E4%B8%AD%E5%8D%8812%E9%BB%9E%E5%88%B0%E4%B8%8B%E5%8D%882%E9%BB%9E%E9%96%93%E6%94%9D%E5%8F%96%EF%BC%8C%E5%85%B6%E4%BB%96%E6%99%82%E9%96%93%E7%A6%81%E6%AD%A2%E6%94%9D%E9%A3%9F%E3%80%82) [「從今天開始不吃早餐」、「週三跟週六整天只吃晚餐」，這樣簡單的兩句話，就可以完整解釋16:8 斷食法與一週兩次24 小時斷食法的執行要點，大概沒有比這更好懂的飲食法了。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389&page=3#:~:text=%E3%80%8C%E5%BE%9E%E4%BB%8A%E5%A4%A9%E9%96%8B%E5%A7%8B%E4%B8%8D%E5%90%83%E6%97%A9%E9%A4%90%E3%80%8D%E3%80%81%E3%80%8C%E9%80%B1%E4%B8%89%E8%B7%9F%E9%80%B1%E5%85%AD%E6%95%B4%E5%A4%A9%E5%8F%AA%E5%90%83%E6%99%9A%E9%A4%90%E3%80%8D%EF%BC%8C%E9%80%99%E6%A8%A3%E7%B0%A1%E5%96%AE%E7%9A%84%E5%85%A9%E5%8F%A5%E8%A9%B1%EF%BC%8C%E5%B0%B1%E5%8F%AF%E4%BB%A5%E5%AE%8C%E6%95%B4%E8%A7%A3%E9%87%8B16%3A8+%E6%96%B7%E9%A3%9F%E6%B3%95%E8%88%87%E4%B8%80%E9%80%B1%E5%85%A9%E6%AC%A124+%E5%B0%8F%E6%99%82%E6%96%B7%E9%A3%9F%E6%B3%95%E7%9A%84%E5%9F%B7%E8%A1%8C%E8%A6%81%E9%BB%9E%EF%BC%8C%E5%A4%A7%E6%A6%82%E6%B2%92%E6%9C%89%E6%AF%94%E9%80%99%E6%9B%B4%E5%A5%BD%E6%87%82%E7%9A%84%E9%A3%B2%E9%A3%9F%E6%B3%95%E4%BA%86%E3%80%82) [依照上述研究來看，也就是說未來的一個月中，就算你只有一半的日子吃飯，另一半天數只喝水、什麼也不吃，也不必擔心斷食影響基礎代謝率，而且還能減重喲！（我強烈懷疑受試者並沒有完全聽話，否則減重成效不應該只有3.5公斤。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389#:~:text=%E4%BE%9D%E7%85%A7%E4%B8%8A%E8%BF%B0%E7%A0%94%E7%A9%B6%E4%BE%86%E7%9C%8B%EF%BC%8C%E4%B9%9F%E5%B0%B1%E6%98%AF%E8%AA%AA%E6%9C%AA%E4%BE%86%E7%9A%84%E4%B8%80%E5%80%8B%E6%9C%88%E4%B8%AD%EF%BC%8C%E5%B0%B1%E7%AE%97%E4%BD%A0%E5%8F%AA%E6%9C%89%E4%B8%80%E5%8D%8A%E7%9A%84%E6%97%A5%E5%AD%90%E5%90%83%E9%A3%AF%EF%BC%8C%E5%8F%A6%E4%B8%80%E5%8D%8A%E5%A4%A9%E6%95%B8%E5%8F%AA%E5%96%9D%E6%B0%B4%E3%80%81%E4%BB%80%E9%BA%BC%E4%B9%9F%E4%B8%8D%E5%90%83%EF%BC%8C%E4%B9%9F%E4%B8%8D%E5%BF%85%E6%93%94%E5%BF%83%E6%96%B7%E9%A3%9F%E5%BD%B1%E9%9F%BF%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%8C%E8%80%8C%E4%B8%94%E9%82%84%E8%83%BD%E6%B8%9B%E9%87%8D%E5%96%B2%EF%BC%81%EF%BC%88%E6%88%91%E5%BC%B7%E7%83%88%E6%87%B7%E7%96%91%E5%8F%97%E8%A9%A6%E8%80%85%E4%B8%A6%E6%B2%92%E6%9C%89%E5%AE%8C%E5%85%A8%E8%81%BD%E8%A9%B1%EF%BC%8C%E5%90%A6%E5%89%87%E6%B8%9B%E9%87%8D%E6%88%90%E6%95%88%E4%B8%8D%E6%87%89%E8%A9%B2%E5%8F%AA%E6%9C%893.5%E5%85%AC%E6%96%A4%E3%80%82) [我們不妨從一篇2019年發表的研究來看，奧地利學者招募30位受試者進行一個月的「隔日斷食」，也就是一天可進食、一天完全不吃的高強度飲食控管，並測量了參加者的基礎代謝率。](https://www.books.com.tw/web/sys_serialtext/?item=0010892389#:~:text=%E6%88%91%E5%80%91%E4%B8%8D%E5%A6%A8%E5%BE%9E%E4%B8%80%E7%AF%872019%E5%B9%B4%E7%99%BC%E8%A1%A8%E7%9A%84%E7%A0%94%E7%A9%B6%E4%BE%86%E7%9C%8B%EF%BC%8C%E5%A5%A7%E5%9C%B0%E5%88%A9%E5%AD%B8%E8%80%85%E6%8B%9B%E5%8B%9F30%E4%BD%8D%E5%8F%97%E8%A9%A6%E8%80%85%E9%80%B2%E8%A1%8C%E4%B8%80%E5%80%8B%E6%9C%88%E7%9A%84%E3%80%8C%E9%9A%94%E6%97%A5%E6%96%B7%E9%A3%9F%E3%80%8D%EF%BC%8C%E4%B9%9F%E5%B0%B1%E6%98%AF%E4%B8%80%E5%A4%A9%E5%8F%AF%E9%80%B2%E9%A3%9F%E3%80%81%E4%B8%80%E5%A4%A9%E5%AE%8C%E5%85%A8%E4%B8%8D%E5%90%83%E7%9A%84%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%A3%B2%E9%A3%9F%E6%8E%A7%E7%AE%A1%EF%BC%8C%E4%B8%A6%E6%B8%AC%E9%87%8F%E4%BA%86%E5%8F%83%E5%8A%A0%E8%80%85%E7%9A%84%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%E3%80%82) [運動，瘋狂養生（-,踩飛輪、只喝有機冷壓蔬果汁的斷食法,-，都是十分熱門](https://www.books.com.tw/web/sys_serialtext/?item=0010720016&page=5#:~:text=%E9%81%8B%E5%8B%95%EF%BC%8C%E7%98%8B%E7%8B%82%E9%A4%8A%E7%94%9F%EF%BC%88-%2C%E8%B8%A9%E9%A3%9B%E8%BC%AA%E3%80%81%E5%8F%AA%E5%96%9D%E6%9C%89%E6%A9%9F%E5%86%B7%E5%A3%93%E8%94%AC%E6%9E%9C%E6%B1%81%E7%9A%84%E6%96%B7%E9%A3%9F%E6%B3%95%2C-%EF%BC%8C%E9%83%BD%E6%98%AF%E5%8D%81%E5%88%86%E7%86%B1%E9%96%80)