两个发胖时段，熬过去就能瘦？

摘要：Research suggests that timed eating patterns, often referred to as "time-restricted feeding," may offer a practical solution for w

肥胖可能会引发很多疾病，如果你在减肥的路上尝试过很多方法却收获甚微，可以试试“限时饮食”，不仅能帮你减轻体重，改善血糖、血脂、血压，还能减轻脂肪肝。

尤其这两个时间段，熬过去就离变瘦又进一步。

Research suggests that timed eating patterns, often referred to as "time-restricted feeding," may offer a practical solution for weight management and metabolic health.

Studies indicate that resisting hunger during two critical daily windows—late morning (10:00–11:00) and pre-bedtime—could significantly enhance fat loss and improve markers like blood sugar, blood lipids, and liver health.

▌午饭前

也就是10:00～11:00，此时距离吃完早饭已有一段时间，人容易感到饥饿，但如果此时没忍住，吃了很多食物，没一会儿就又该吃午饭了，饮食叠加就容易导致热量超标，体重增加。

▌睡觉前

睡觉前，晚餐进食的食物基本被消化，人也容易感到饥饿。如果此时没忍住，又吃了很多，未被消耗的热量就有可能会囤积在身体里，造成肥胖。所以想要控制体重，睡前4小时不宜进食。

The first window occurs before lunch, typically mid-morning, when the body transitions from breakfast digestion to a fasting state. Succumbing to snacks during this period often leads to calorie overload, as additional meals compound shortly afterward. The second window arises in the evening, 4 hours before bedtime. Late-night eating leaves insufficient time for the body to metabolize calories, promoting fat storage. Experts emphasize avoiding food intake during these phases to prevent metabolic disruptions.

适当饿一饿

你的身体会感谢你

长期过量进食，会导致肥胖，还会加重消化道、肾脏负担，甚至影响大脑功能。相关研究证实，适当保持饥饿感对身体健康是有好处的。

▌有助于延长寿命

相关研究显示，在控制热量摄入的同时，也要把控好进食时间，才能达到拉长生物生命周期的效果。

▌大脑更健康

相关研究发现，每周坚持两天轻断食，控制热量摄入，会对大脑产生积极影响。

▌血压、血糖、血脂都受益

2021年9月，一项发表在《内分泌综述》上的研究显示，“限时饮食”能够对人体昼夜节律产生影响，从而可以改善代谢和肥胖，起到降低血压、改善血糖和血脂的作用，并且还有助于降低身体炎症反应，辅助调节免疫系统。

Long-term overeating not only drives obesity but strains the digestive system, kidneys, and even cognitive function. Conversely, controlled fasting intervals may extend lifespan by aligning with circadian rhythms, enhancing brain health, and regulating metabolic pathways. A 2021 study found that time-restricted eating improves insulin sensitivity, lowers blood pressure, and reduces systemic inflammation by syncing meal timing with the body’s internal clock.

如何正确限时饮食？

相关研究表明，限时饮食能够有效减轻肥胖人群的体重、改善代谢指标（血糖、血脂、血压）、减轻脂肪肝。

▌改变进食时间

限时饮食作为轻断食的一种方式，执行起来相对容易。但也要结合个人饮食习惯、身体状况来进行调整，以下进食时间供参考。

早餐时间：8:00，午餐时间：11:00～12:00，晚餐时间：16:00。

▌特殊人群限制热量摄入

正常人群可以保持正常的热量摄入，而对于肥胖或者已经有代谢性疾病的人群，建议将基础摄入热量减少30%，比如每天热量控制在1200～1500千卡之间。

同时要注意三餐的配比：30%、40%、30%，这样三餐的营养摄入会比较均衡。

限时饮食注意事项

适当“挨饿”，是指科学控制饮食时间和饮食量，绝不是饥一顿饱一顿，更不是忍饥挨饿。建议大家在专业医生指导下，进行限时饮食，特别是患有胃肠疾病和其他慢性疾病患者，不宜自行进行限时饮食。

限时饮食不等于长期节食，期间要保持食物多样化、保证非产能营养素摄入平衡。

记得要保持合理运动，否则机体就会首先消耗肌肉来供应能量，最终可能导致肌肉萎缩。

For healthy individuals, maintaining standard calorie intake within an 8–10-hour daily eating window suffices. However, those with obesity or metabolic disorders are advised to reduce baseline calories by 30 percent, aiming for 1,200–1,500 kcal daily. Crucially, timed eating should never involve extreme deprivation but rather strategic adjustments—like prioritizing protein and vegetables at dinner or opting for light, nutrient-dense snacks (eg, half a glass of milk) if pre-sleep hunger arises. Medical supervision is recommended for those with chronic conditions to ensure safety and efficacy.