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The Fast 800

The Fast 800

How to combine rapid weight loss and intermittent fasting for long-term health
作者 Michael Mosley 2018 252 页数
3.7
6k+ 评分
7 分钟

重点摘要

1. 间歇性禁食和快速减肥可以逆转2型糖尿病

“2型糖尿病(即老年人常患的糖尿病)可以通过快速减肥饮食进入缓解状态,甚至可能被‘治愈’。”

突破性研究: 纽卡斯尔大学的罗伊·泰勒教授进行的研究表明,减掉超过10%的体重可以将脂肪从肝脏和胰腺中排出,使身体恢复到以前的健康状态。DIRECT(糖尿病缓解临床试验)研究涉及298名患者,结果显示,每天800卡路里的快速减肥饮食导致:

  • 平均减重10公斤,而对照组仅减重1公斤
  • 近一半的参与者在不使用药物的情况下将血糖恢复到正常水平
  • 86%减重超过15公斤的患者进入缓解状态

意义: 这项研究挑战了长期以来认为2型糖尿病不可治愈、只能通过药物管理的观念。它为数百万受此病影响的人带来了希望,并表明饮食干预可能比传统治疗更有效。

2. Fast 800方法结合了快速减肥和间歇性禁食

“Fast 800仍然包含5:2,但基于更易管理的800卡路里禁食日等。”

三个阶段: Fast 800计划包括:

  1. 非常快速800:每天800卡路里,持续2-12周
  2. 新5:2:每周2天800卡路里,5天地中海饮食
  3. 维持阶段:健康的地中海式饮食,每周可选一天禁食

灵活性和可持续性: 这种方法允许根据个人目标和偏好进行个性化调整。从快速减肥逐步过渡到更可持续的饮食模式,有助于长期保持成果。800卡路里的门槛既足够高以便管理,又足够低以触发理想的代谢变化。

3. 酮症是燃烧脂肪和抑制食欲的关键

“正如我之前提到的,当你‘切换代谢开关’时,肝脏会产生酮体,身体从燃烧糖转为燃烧脂肪。”

酮症的好处:

  • 增强脂肪燃烧
  • 减少食欲
  • 改善精神清晰度
  • 潜在的神经保护作用

实现酮症: Fast 800方法通过以下方式诱导轻度酮症:

  • 低碳水化合物、高蛋白质的地中海式饮食
  • 间歇性禁食
  • 限时进食

通过在禁食期间维持酮症,身体更有效地利用脂肪作为燃料,从而实现更有效的减肥和代谢改善。

4. 低碳水化合物地中海饮食优化健康和减肥

“我如此推崇地中海饮食的原因不仅是因为它味道好,还有大量科学证据表明,采用这种生活方式可以降低心脏病、癌症、2型糖尿病、抑郁症和痴呆症的风险。”

关键成分:

  • 丰富的蔬菜和水果
  • 来自橄榄油、坚果和鱼类的健康脂肪
  • 来自瘦肉和豆类的适量蛋白质
  • 限制精制碳水化合物和糖

科学支持: PREDIMED研究涉及超过7400名参与者,发现遵循地中海饮食的人群:

  • 心脏病或中风风险降低30%
  • 2型糖尿病风险降低58%
  • 乳腺癌风险降低51%
  • 认知能力下降风险降低

这种饮食方法不仅支持减肥,还促进整体健康和长寿,是Fast 800计划的理想基础。

5. 限时进食(TRE)增强间歇性禁食的益处

“TRE不是5:2的替代品,而是对其的补充。”

TRE的工作原理:

  • 在规定的时间窗口内摄入所有卡路里(例如8-12小时)
  • 延长夜间禁食时间
  • 允许身体燃烧脂肪并进行必要的修复

研究发现:

  • 改善代谢健康
  • 增强减肥效果
  • 改善睡眠质量
  • 潜在降低癌症风险

将TRE与Fast 800方法结合,可以放大间歇性禁食的益处,带来更显著的减肥和整体健康改善。从12小时的进食窗口开始,逐渐减少到8-10小时,可以使过渡更容易和可持续。

6. 运动和压力管理对长期成功至关重要

“保持活跃是分散注意力的好方法,并能提升情绪。”

运动的好处:

  • 在减肥期间保持肌肉质量
  • 改善胰岛素敏感性
  • 提升情绪并减少压力
  • 支持长期体重维持

压力管理技巧:

  • 正念冥想
  • 定期身体活动
  • 充足的睡眠(每晚7-8小时)
  • 社交联系和支持

将运动和压力管理纳入Fast 800计划,有助于解决减肥的心理方面,并促进整体健康。这种整体方法增加了长期成功和可持续生活方式改变的可能性。

7. 餐饮计划和准备对于遵循Fast 800至关重要

“家里没有食物几乎和有很多垃圾食品一样糟糕。你最终会吃外卖或去加油站买零食。”

餐饮计划策略:

  • 清除家中的不健康食品
  • 储备营养丰富、低碳水化合物的食材
  • 提前准备餐食
  • 随时备有健康零食以应急

关键食物包括:

  • 蔬菜(尤其是绿叶蔬菜)
  • 健康脂肪(橄榄油、鳄梨、坚果)
  • 瘦蛋白质(鱼类、家禽、豆类)
  • 限量水果(浆果、苹果)

通过提前计划和准备餐食,可以减少冲动饮食的可能性,并确保始终有符合Fast 800的选项。这种积极的方法显著提高了对计划的遵守率,并支持长期成功。

8. 正念和行为改变支持可持续减肥

“意志力被严重高估,依赖它是许多饮食失败的主要原因之一。”

正念技巧:

  • 正念饮食实践
  • 定期冥想
  • 减压练习
  • 了解饮食触发因素

行为策略:

  • 设定明确、可实现的目标
  • 跟踪进展(体重、测量、血液测试)
  • 养成新习惯以取代旧习惯
  • 建立支持网络

将正念和行为改变纳入Fast 800计划,解决减肥的心理方面,并帮助创建持久的生活方式改变。这些实践通过减少对意志力的依赖,支持长期成功,并促进更平衡、可持续的饮食和健康方法。

最后更新日期:

Questions & Answers

What's "The Fast 800" about?

  • Combining Diet Approaches: "The Fast 800" by Michael Mosley is about combining rapid weight loss and intermittent fasting to achieve long-term health benefits.
  • Dietary Framework: It introduces a dietary framework that includes an 800-calorie daily intake, intermittent fasting, and a Mediterranean-style diet.
  • Scientific Backing: The book is based on scientific studies and personal experiences, aiming to provide a sustainable and effective weight loss method.
  • Health Benefits: It emphasizes not just weight loss but also improvements in blood sugar levels, heart health, and overall well-being.

Why should I read "The Fast 800"?

  • Evidence-Based Approach: The book offers a scientifically backed approach to weight loss and health improvement.
  • Practical Guidance: It provides practical advice and meal plans that are easy to follow and adapt to individual needs.
  • Comprehensive Health Benefits: Beyond weight loss, it addresses issues like diabetes, heart health, and mental well-being.
  • Author's Expertise: Written by Dr. Michael Mosley, a well-known science journalist and doctor, it combines professional insights with personal experience.

What are the key takeaways of "The Fast 800"?

  • 800-Calorie Diet: The book advocates for an 800-calorie daily intake for rapid weight loss, which can be sustained for up to 12 weeks.
  • Intermittent Fasting: It incorporates intermittent fasting, particularly the 5:2 method, to enhance metabolic health and weight management.
  • Mediterranean Diet: Emphasizes a Mediterranean-style diet rich in healthy fats, proteins, and low in refined carbs for long-term health benefits.
  • Scientific Support: The methods are supported by scientific research, including studies on diabetes remission and heart health improvement.

How does the 800-calorie diet work in "The Fast 800"?

  • Caloric Restriction: The diet involves consuming 800 calories per day, which is low enough to trigger metabolic changes but manageable for most people.
  • Rapid Weight Loss: It is designed for rapid weight loss, with potential to lose significant weight in a short period.
  • Nutrient-Rich Meals: The book provides recipes and meal plans to ensure nutritional needs are met despite the low calorie intake.
  • Sustainability: While initially strict, the diet transitions into a more sustainable eating pattern with intermittent fasting.

What is the 5:2 method mentioned in "The Fast 800"?

  • Intermittent Fasting: The 5:2 method involves eating normally for five days a week and restricting calorie intake to 800 calories on two non-consecutive days.
  • Flexibility: It offers flexibility in choosing fasting days, making it easier to fit into different lifestyles.
  • Health Benefits: The method is linked to various health benefits, including improved insulin sensitivity and reduced risk of chronic diseases.
  • Simplicity: It simplifies dieting by focusing on just two days of calorie restriction, making it more sustainable long-term.

How does "The Fast 800" incorporate the Mediterranean diet?

  • Healthy Fats and Proteins: The Mediterranean diet in the book emphasizes healthy fats like olive oil and proteins from fish and legumes.
  • Low in Refined Carbs: It reduces intake of refined carbohydrates, focusing instead on whole grains and vegetables.
  • Sustainable Eating: The diet is designed to be sustainable, allowing for a wide variety of foods and flavors.
  • Health Benefits: It is associated with reduced risks of heart disease, diabetes, and cognitive decline.

What scientific evidence supports "The Fast 800"?

  • Diabetes Remission Studies: The book references studies showing rapid weight loss can lead to diabetes remission by reducing liver and pancreas fat.
  • Heart Health Research: It cites research indicating that intermittent fasting and the Mediterranean diet improve heart health markers.
  • Weight Loss Trials: The book discusses trials where participants successfully lost weight and maintained it using the 800-calorie approach.
  • Brain Health Studies: It includes studies on the potential cognitive benefits of intermittent fasting and ketosis.

What are the potential side effects of the 800-calorie diet in "The Fast 800"?

  • Initial Discomfort: Some may experience headaches, light-headedness, or fatigue as the body adjusts to lower calorie intake.
  • Dehydration Risk: Increased urination can lead to dehydration, so adequate fluid intake is essential.
  • Nutrient Deficiency: Without careful planning, there's a risk of nutrient deficiencies, which the book addresses with meal plans.
  • Keto Flu: Some may experience symptoms similar to the flu as the body enters ketosis, but these typically subside.

How does "The Fast 800" address long-term weight maintenance?

  • Transition to 5:2: After the initial rapid weight loss phase, the book suggests transitioning to the 5:2 method for maintenance.
  • Mediterranean Diet: It encourages adopting a Mediterranean-style diet for sustainable eating habits.
  • Regular Monitoring: The book advises regular weight and health monitoring to maintain progress.
  • Lifestyle Changes: It emphasizes the importance of incorporating exercise and stress management for long-term success.

What role does exercise play in "The Fast 800"?

  • Complementary to Diet: Exercise is recommended to complement the diet, enhancing weight loss and improving overall health.
  • HIIT: The book suggests high-intensity interval training (HIIT) for efficient workouts that fit into busy schedules.
  • Strength Training: It includes strength training to preserve muscle mass during weight loss.
  • Activity Recommendations: The book provides practical tips for increasing daily activity levels, such as walking and standing more.

How does "The Fast 800" suggest managing stress?

  • Mindfulness Practices: The book recommends mindfulness and meditation to reduce stress and improve mental health.
  • Sleep Importance: It emphasizes the role of good sleep in managing stress and supporting weight loss.
  • Exercise Benefits: Regular physical activity is highlighted as a key stress-reduction tool.
  • Dietary Impact: The Mediterranean diet's anti-inflammatory properties are noted for their potential to reduce stress-related health issues.

What are the best quotes from "The Fast 800" and what do they mean?

  • "The best diet is the one you can stick to and which fits best in your life." This emphasizes the importance of finding a sustainable and personalized approach to dieting.
  • "Rapid weight loss is often described as ‘crash dieting’ but I want to show you how, done properly, it can be safely used." This challenges the stigma around rapid weight loss, advocating for its safe and effective use.
  • "We are social animals and the best way to lose weight and develop better habits is by engaging with others." This highlights the role of social support and community in achieving weight loss goals.
  • "The real purpose of the Fast 800 is to make you healthier." This underscores the book's focus on overall health improvement, not just weight loss.

评论

3.7 满分 5
平均评分来自 6k+ 来自Goodreads和亚马逊的评分.

《快速800》获得了大多数正面评价,读者们称赞其对间歇性禁食和地中海饮食的清晰解释。许多人在800卡路里计划和限时进食中取得了成功。评论者们欣赏莫斯利亲切的风格和科学依据。一些人批评之前书籍中建议的变化以及长期维持饮食的潜在困难。总体而言,读者们认为这本书内容丰富、激励人心且对减肥和健康改善具有实用性。

Your rating:

关于作者

迈克尔·莫斯利是一位英国电视记者和主持人,以其在科学和医学纪录片方面的工作而闻名。他出生于加尔各答,在牛津大学学习后从事医学。1985年,莫斯利加入BBC,制作并主持了众多纪录片。他成为间歇性禁食和低碳水化合物饮食的倡导者,并撰写了几本关于该主题的书籍。莫斯利的工作重点是健康和营养,将科学研究与实用建议相结合,提供给观众和读者。他一直从事广播和写作工作,直到2024年在希腊的锡米岛去世。

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