5:2輕斷食

5:2輕斷食，為一禮拜中選擇兩天(必須不連續)嚴格控制卡路里攝取，而其他五天則正常飲食。^[1]這是一種源自於英國的間歇性斷食法^[2]，如今在美國、歐洲各地皆開始流行。^[3]^[4]

簡介

5:2輕斷食的特色是在一周中不連續的2天採取低卡路里飲食，而在其餘5天則不特別控制^[5]^[6]。

運用兩日的少量攝取飲食來平衡一週的總熱量攝取，並降低將胃口撐大的概率，同時在輕斷食日練習選擇低熱量食物與計算分量，也讓低熱量飲食攝取的概念、執行方式慢慢地成為生活中的一部分，漸漸養成低熱量攝取的習慣。這樣的方式同時也符合不勉強自己過度克制吃東西的慾望，在輕斷食日，遇到真的非常想吃的食物，只要想着明天就可以吃，心裏會比較能平衡也輕鬆。^[7]

研究證據

目前有關5:2輕斷食的研究非常有限，效果與安全性有待研究。根據NHS choice建議執行5:2輕斷食前可先詢問醫師，因為禁食非完全安全的。^[8]

不宜實施輕斷食者

癌症、三高、慢性腎臟病患者。
長期服用藥物者。
痛風與營養不良水腫者。
肥胖、虛弱；體重過輕或過重者。
成長發育中的孩子。
孕婦、生理期。
抑鬱症者

參考資料

^ "How to diet". Live Well - NHS Choices. UK National Health Service. 9 December 2011. Retrieved 10 February 2014.
^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013.
^ "The UK's Hot New 5:2 Diet Craze Hits The U.S. - Weight Loss Miracle?". Forbes. 17 May 2013. Retrieved 10 February 2014.
^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...
^ Mosley, Michael. "The 5:2 diet: can it help you lose weight and live longer?". The Telegraph. Retrieved 11 September 2012. With this regimen you eat what you want five days a week...
^ Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013. ...I am allowed to eat whatever I want on the five non-fast days.
^ 奇效5:2輕斷食--三采文化,2013.07(《The Fast Diet》--Michael Mosley)
^ "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...

[1] "How to diet". Live Well - NHS Choices. UK National Health Service. 9 December 2011. Retrieved 10 February 2014.

[2] Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013.

[3] "The UK's Hot New 5:2 Diet Craze Hits The U.S. - Weight Loss Miracle?". Forbes. 17 May 2013. Retrieved 10 February 2014.

[4] "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...

[5] Mosley, Michael. "The 5:2 diet: can it help you lose weight and live longer?". The Telegraph. Retrieved 11 September 2012. With this regimen you eat what you want five days a week...

[6] Emma Young, New Scientist (2 January 2013). "Hunger games: The new science of fasting". Thomasville Times Enterprise. Retrieved 3 January 2013. ...I am allowed to eat whatever I want on the five non-fast days.

[7] 奇效5:2輕斷食--三采文化,2013.07(《The Fast Diet》--Michael Mosley)

[8] "Does the 5:2 intermittent fasting diet work?". Health News - NHS Choices. UK National Health Service. 14 January 2013. Retrieved 10 February 2014. Champions of the 5:2 diet claim that other than helping people lose weight, 5:2 diet can bring other significant health benefits ...

[1]

[2]

[3]

[4]

[5]

[6]

[7]

[8]