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Cell Metabolism :重大发现!在固定时间段饮食,可以减肥

2020-10-24 LDN iNature

近年来,间隙性禁食(Intermittent Fasting)因其能够引起临床意义上显着的体重减轻及预防代谢病,变得日趋流行。该研究首次用临床试验,对限时进食在临床意义上的减肥效果进行评估。

近年来,间隙性禁食(Intermittent Fasting)因其能够引起临床意义上显着的体重减轻及预防代谢病,变得日趋流行。间隙性禁食是三种不同饮食形式的总称:即隔日禁食,5:2饮食以及限时进食(Time-Restricted Feeding, TRF)。尽管限时进食日渐流行,但是至今为止,没有任何临床试验去评估诸如此类的饮食规则是否具有临床意义上的减肥效果。

2020年9月1日,伊利诺伊大学芝加哥分校的Krista A. Varady团队在Cell Metabolism 在线发表了题为“Effectsof 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity”的研究论文,该研究首次用临床试验,对限时进食在临床意义上的减肥效果进行评估。该研究发现,4小时和6小时限时进食会在8周内引起体重的轻度降低,并有望作为减肥的干预手段。这些饮食方式也可以改善心脏代谢健康的某些方面。

近年来,间隙性禁食(Intermittent Fasting)因其能够引起临床意义上显着的体重减轻及预防代谢病,变得日趋流行。间隙性禁食是三种不同饮食形式的总称:即隔日禁食,5:2饮食以及限时进食(Time-Restricted Feeding, TRF)。隔日禁食包含“禁食日”,在禁食日当天能量摄入受到严格限制(例如0–800 kcal / 0–3,350 kJ的日能量消费),与之交替的是一天随意饮食日。5:2饮食是隔日禁食的修改版本,其中包括每周只有两天的禁食日,其后是五天随意饮食日。

与前2种不同的是,限时进食在进食时间段上有明确的限制,规定进食必须在某个段时间段内进行。在限时进食的时间窗口期之外,可以喝0卡路里的饮料。在进食时间段,人们不需要计算卡路里与食物的摄取含量。4小时和6小时的进食时间窗口是目前较为流行的2种限时进食模式。尽管限时进食日渐流行,但是至今为止,没有任何临床试验去评估诸如此类的饮食规则是否具有临床意义上的减肥效果。

文章模式图(图源自Cell Metabolism )

在这项研究中,研究人员从招募到的82名体重指数(body mass index,BMI) 为30-50kg/m2的肥胖成年志愿者中,经过筛选排除了24名不符合试验标准的志愿者,并把余下的58人随机分成了3个不同的组,其中19人进行4小时限时进食(4-h TRF)试验, 20人进行6小时限时进食(6-h TRF)试验,19人作为对照组(control)。剔除试验过程中各种各样的干扰因素,最终4小时限时进食试验的群体数量为16,6小时限时进食试验的群体数量为19人,对照组群体数量为14人。

在本文的研究中,各组志愿者首先进行了为期2周的基准体重稳定期,紧随其后进行了8周的干预期。在干预期内,4小时限时进食时间窗为下午3~7点,6小时限时进食时间窗为下午1~7点,而对于对照组的饮食模式与生活方式没有任何的限制。试验组在进食窗可以不计卡路里,不考虑食物种类及摄入量进行饮食;而在禁食时间窗,试验组仅仅能摄入足量的水及诸如茶,咖啡,苏打饮料之类的0能量饮料。

研究人员通过对各组志愿者的体重,血压,血脂,胰岛素抵抗,炎性细胞因子,氧化应激,LDL胆固醇,HDL胆固醇,甘油三酯等生理指标进行了跟踪测试。8周的试验结果表明,相对于对照组,4小时和6小时的限时进食干预组的体重明显减轻,2个试验室组体重均减轻了约3%,并在胰岛素抵抗与氧化应激方面有一定改善。2个试验组能量摄入量减少了约550千卡每天,而且本项研究表明,4小时限时进食与6小时限时进食之间,没有出现明显的差异。与对照组相比,2种限时进食模式均没有严重的副作用,中度的副作用如头晕,恶心,头痛,腹泻在干预期的第二个周达到顶峰,并在干预期的第三周消失,至试验结束中度副作用均没出现。试验群体数量太少本文的美中不足之处,此外在进食窗内食物摄入量对减肥效果的影响有待进一步研究。

原始出处:

Sofia Cienfuegos, Kelsey Gabel, Faiza Kalam,et al.Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity.Cell Metab. 2020 Sep 1;32(3):366-378.e3. doi: 10.1016/j.cmet.2020.06.018. Epub 2020 Jul 15.

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    2021-04-20 一闲
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    2021-01-20 维他命
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    2021-01-23 guojianrong
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  7. [GetPortalCommentsPageByObjectIdResponse(id=1896766, encodeId=5d1a1896e6639, content=<a href='/topic/show?id=4a391158248' target=_blank style='color:#2F92EE;'>#MET#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=75, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=11582, encryptionId=4a391158248, topicName=MET)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=18fc139, createdName=一闲, createdTime=Tue Apr 20 14:26:24 CST 2021, time=2021-04-20, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1872028, encodeId=f0f218e2028a0, content=<a href='/topic/show?id=fd764459a8' target=_blank style='color:#2F92EE;'>#Cell#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=70, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=4459, encryptionId=fd764459a8, topicName=Cell)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=524d95, createdName=zhaozhouchifen, createdTime=Fri Mar 19 17:26:24 CST 2021, time=2021-03-19, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1962330, encodeId=b79c196233096, content=<a href='/topic/show?id=dbe6445416' target=_blank style='color:#2F92EE;'>#CEL#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=67, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=4454, encryptionId=dbe6445416, topicName=CEL)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=c3ff68, createdName=维他命, createdTime=Wed Jan 20 10:26:24 CST 2021, time=2021-01-20, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1888231, encodeId=1d73188823192, content=<a href='/topic/show?id=d56611584ec' target=_blank style='color:#2F92EE;'>#Meta#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=57, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=11584, encryptionId=d56611584ec, topicName=Meta)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=d8f4110, createdName=guojianrong, createdTime=Sat Jan 23 17:26:24 CST 2021, time=2021-01-23, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1945474, encodeId=5e0219454e4d7, content=<a href='/topic/show?id=41ef95e62c5' target=_blank style='color:#2F92EE;'>#重大发现#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=83, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=95762, encryptionId=41ef95e62c5, topicName=重大发现)], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=6393434, createdName=ailian1202, createdTime=Sun Sep 12 03:26:24 CST 2021, time=2021-09-12, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1577240, encodeId=98ba15e7240a5, content=<a href='/topic/show?id=d86d1159e36' target=_blank style='color:#2F92EE;'>#Metabolism#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=61, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=11597, encryptionId=d86d1159e36, topicName=Metabolism)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=1a6516392333, createdName=1249859em43(暂无昵称), createdTime=Mon Oct 26 07:26:24 CST 2020, time=2020-10-26, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1598076, encodeId=032a15980e62e, content=<a href='/topic/show?id=6c6f1e62c5' target=_blank style='color:#2F92EE;'>#ABO#</a>, beContent=null, objectType=article, channel=null, level=null, likeNumber=75, replyNumber=0, topicName=null, topicId=null, topicList=[TopicDto(id=1762, encryptionId=6c6f1e62c5, topicName=ABO)], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=b6c918580135, createdName=闆锋旦, createdTime=Mon Oct 26 07:26:24 CST 2020, time=2020-10-26, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=894304, encodeId=eed889430481, content=学习了, beContent=null, objectType=article, channel=null, level=null, likeNumber=122, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=http://thirdwx.qlogo.cn/mmopen/vi_32/H3QXYibjbzM9C5GELMGhjqMatvmOsXy5gzoqIT6XJqYYCg7BqyfaLVW7gmk0bjAUJygFZUxt3XakaHUP7VIGDww/132, createdBy=a1285314326, createdName=taken110, createdTime=Sun Oct 25 14:02:53 CST 2020, time=2020-10-25, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=1048334, encodeId=1601104833461, content=什么时候有懒人用的减肥神药?, beContent=null, objectType=article, channel=null, level=null, likeNumber=0, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=null, createdBy=f0620, createdName=CHANGE, createdTime=Sat Oct 24 19:26:24 CST 2020, time=2020-10-24, status=1, ipAttribution=)]
    2020-10-26 闆锋旦
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    2020-10-25 taken110

    学习了

    0

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    2020-10-24 CHANGE

    什么时候有懒人用的减肥神药?

    0

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