科學(xué)家們分析了4種最新的飲食時尚，2種絕對不推薦

科學(xué)家們分析了4種最新的飲食時尚，2種絕對不推薦

Every year a new batch of diets become trendy. In the past, the blood group, ketogenic, Pioppi and gluten-free diets were among the most popular. These have made way for the mono diet, charcoal detox, Noom, time-restricted feeding and Fast800.

每年都有一批新的飲食變得流行起來。過去，最受歡迎的飲食是血型、生酮、pioppi和無麩質(zhì)飲食。這些都讓位于單一飲食、木炭排毒、限時喂養(yǎng)和快速800飲食法。

So what are these new diets and is there any scientific evidence to support them?

那么，這些新的飲食是什么?有沒有科學(xué)證據(jù)支持呢?

1. Mono diet

1。單一飲食

The monotrophic or mono diet limits food intake to just one food group such as meat or fruit, or one individual food like potato or chicken, each day.

單營養(yǎng)或單營養(yǎng)飲食限制每天只攝入一組食物，如肉或水果，或一種單獨的食物，如土豆或雞肉。

The mono diet has no scientific basis and no research has been done on it. It's definitely a fad and should not be followed.

單一飲食沒有科學(xué)依據(jù)，也沒有對此進行研究。這絕對是一種時尚，不應(yīng)該被效仿。

It leads to weight loss because your food intake is so limited (one food per day) that you get sick of that food very quickly and so automatically achieve a reduced kilojoule intake.

它會導(dǎo)致體重下降，因為你的食物攝入量非常有限(每天一種食物)，你很快就會對這種食物感到厭倦，因此自動地減少了千焦耳的攝入量。

If you ate three apples at each main meal and had another three as between-meal snacks then your total kilojoule intake from the 12 apples would be about 4,000 kilojoules (950 calories).

如果你在每頓主食中吃了三個蘋果，在餐間吃了另外三個，那么你從12個蘋果中攝取的總熱量大約是4000千焦(950卡路里)。

The mono diet is nutritionally inadequate. The nutrients most deficient will depend on the individual foods consumed, but if you follow the mono diet long term, you would eventually develop vitamin and mineral deficiencies.

單一飲食營養(yǎng)不足。最缺乏的營養(yǎng)素將取決于所消費的個別食物，但如果你長期堅持單一飲食，你最終會出現(xiàn)維生素和礦物質(zhì)缺乏。

2. Charcoal detox

2。木炭排毒

The charcoal detox diet claims to help people lose weight by "detoxing" them. It involves periods of fasting and consumption of tea or juice drinks that contain charcoal.

木炭排毒飲食聲稱可以幫助人們通過“排毒”來減肥。它包括禁食和飲用含有木炭的茶或果汁飲料。

It is definitely not recommended.

絕對不建議這樣做。

Medical professionals use activated charcoal to treat patients who have been poisoned or have overdosed on specific medications. Charcoal can bind to some compounds and remove them from the body.

醫(yī)療專業(yè)人員使用活性炭來治療中毒或服用過量特定藥物的病人。木炭能與某些化合物結(jié)合并將它們從體內(nèi)清除。

There is no scientific evidence to support the use of charcoal as a weight loss strategy.

沒有科學(xué)證據(jù)支持將木炭用作減肥策略。

Charcoal detox plans also include dietary restrictions or fasts, so people might lose weight because they're consuming fewer kilojoules.

木炭解毒計劃還包括飲食限制或禁食，因此人們可能會因為少攝入千焦而減肥。

Charcoal is not selective. It can bind to some medications and nutrients, as well as toxic substances, so there is the potential for charcoal to trigger nutrient deficiencies and/or make some medications less effective.

木炭沒有選擇性。它可以與一些藥物和營養(yǎng)物質(zhì)以及有毒物質(zhì)結(jié)合，因此木炭有可能引發(fā)營養(yǎng)不足和/或使某些藥物的療效降低。

Side-effects of using charcoal include nausea and constipation.

使用木炭的副作用包括惡心和便秘。

3. Time-restricted feeding

3。限時喂養(yǎng)

Time-restricted feeding is a type of intermittent fast that involves restricting the time of day that you are "allowed" to eat. This typically means eating in a window lasting four to ten hours.

限時喂養(yǎng)是一種間歇性的快速進食，它包括限制一天中“允許”進食的時間。這通常意味著在一個窗口吃4到10個小時。

While energy-restriction during this period is not a specific recommendation, it happens as a consequence of eating only during a shorter period of time than usual.

雖然這段時間內(nèi)的能量限制不是一個具體的建議，但它的發(fā)生是由于只在比平時更短的時間內(nèi)進食。

The difference between time-restricted feeding compared to other intermittent fasting strategies is that recent research suggests some metabolic benefits are initiated following a fasting period that lasts for 16 hours, as opposed to a typical overnight fast of ten to 12 hours.

與其他斷斷續(xù)續(xù)的禁食策略相比，限時喂養(yǎng)的區(qū)別在于，最近的研究表明，與典型的10到12小時的過夜禁食相比，禁食持續(xù)16小時后開始了一些代謝益處。

Researchers have reported some promising effects on the amount of body fat, insulin sensitivity and blood cholesterol with time-restricted feeding windows, although some studies have reported benefits for weight but not for fat mass, blood cholesterol or markers of type 2 diabetes risk.

研究人員報告了一些有希望的效果，對身體脂肪量，胰島素敏感性和血液膽固醇的時間限制喂養(yǎng)窗口，雖然一些研究報告了體重的好處，但沒有對脂肪量，血液膽固醇或2型糖尿病的風(fēng)險標(biāo)記物。

Further research is required to determine whether any health effects of time-restricted feeding are due to regular 16-hour fasting periods, or simply because eating over a small time window reduces energy intake.

需要進一步的研究來確定限時進食是否會對健康產(chǎn)生影響，是由于有規(guī)律的16小時禁食，還是僅僅因為在一小段時間內(nèi)進食會減少能量攝入。

If this approach helps you get started on a healthy lifestyle and your GP gives you the all clear, then try it. You will need to follow up with some permanent changes to your lifestyle so your food and physical activity patterns are improved in the long term.

如果這種方法能幫助你開始健康的生活方式，并且你的家庭醫(yī)生給了你明確的建議，那就試試吧。你需要對你的生活方式進行一些永久性的改變，這樣你的飲食和身體活動模式才能在長期內(nèi)得到改善。

4. Fast800

4?？焖?00

The Fast800 diet by Michael Mosley encourages a daily intake of just 800 calories (about 3,350 kilojoules) during the initial intensive phase of the Blood Sugar Diet.

邁克爾·莫斯利(Michael Mosley)設(shè)計的“快速800飲食法”(Fast800 diet)鼓勵在血糖飲食的最初強化階段，每天只攝入800卡路里(約3350千焦)。

This lasts for up to eight weeks and is supposed to help you rapidly lose weight and improve your blood sugar levels.

這種方法持續(xù)8周，可以幫助你快速減肥，提高血糖水平。

Two recent studies provide some evidence that supports these claims: the DiRECT and DROPLET trials.

最近的兩項研究提供了一些支持這些說法的證據(jù)：直接試驗和液滴試驗。

In these studies, GPs prescribed patients who were obese and/or had type 2 diabetes an initial diet of 800 calories, using formulated meal replacements. This initial phase was followed by a gradual reintroduction of food. Participants also received structured support to help them maintain the weight loss.

在這些研究中，全科醫(yī)生給肥胖和/或2型糖尿病患者開了處方，他們最初的飲食是800卡路里，使用的是配方代餐。在這一最初階段之后，逐步重新引進糧食。參與者還得到了有組織的支持，以幫助他們保持體重減輕。

Both studies compared the intervention to a control group who received either usual care or treatment using best practice guidelines.

兩項研究都將干預(yù)與對照組進行了比較，對照組要么接受常規(guī)護理，要么接受最佳實踐指南的治療。

They found participants in the 800 calorie groups lost more weight and more of the adults with type 2 diabetes achieved remission than the control groups.

他們發(fā)現(xiàn)，與對照組相比，800卡路里組的參與者減掉了更多的體重，2型糖尿病患者中有更多的人獲得了緩解。

This is what you would expect, given the intervention was very intensive and included a very low total daily energy intake.

這正是你所期望的，因為干預(yù)非常密集，包括非常低的每日總能量攝入。

But the low energy intake can make the Fast800 difficult to stick to. It can also be challenging to get enough nutrients, so protocols need to be carefully followed and any recommended nutrient supplements taken.

但低能量攝入會使FAST800難以堅持。獲取足夠的營養(yǎng)素也是一項挑戰(zhàn)，因此需要認真遵守協(xié)議，并服用任何推薦的營養(yǎng)補充劑。

Fast800 is not suitable for people with a history of eating disorders or health conditions such as liver disease. So if you're considering it, talk to your GP.

FAST800不適用于有進食障礙或肝病等健康狀況的人。所以如果你正在考慮的話，和你的家庭醫(yī)生談?wù)劇?/p>

When it comes to weight loss, there are no magic tricks that guarantee success. Have a health check up with your GP, focus on making healthy lifestyle changes and if you need more support, ask to be referred to an accredited practising dietitian.

說到減肥，沒有什么魔法能保證成功。與你的家庭醫(yī)生進行健康檢查，集中精力改變健康的生活方式，如果你需要更多的支持，請咨詢一位合格的執(zhí)業(yè)營養(yǎng)師。