Categories
Health 健康

Eating Once a Day: Questions
每天吃一次:问题

There were several questions about the “One Meal a Day” post, so I thought I’d answer a few
关于“一日一餐”这篇文章有几个问题,所以我想我应该回答几个

A bit more than a month back, I made a blog post called “Longevity & Why I Eat Once a Day” and posted a video version of that post on Youtube, which unexpectedly took off.
一个多月前,我写了一篇名为“长寿和为什么我每天吃一次”的博客文章,并在Youtube上发布了该帖子的视频版本,出乎意料地走红了。

It was awesome to see that so many people found the video interesting, and I had a lot of fun reading the questions and comments. I tried to answer what I could but obviously I can’t write a response for all 1700 comments.
看到这么多人觉得这个视频很有趣,我很高兴看到这些问题和评论。我试图回答我能回答的,但显然我无法为所有 1700 条评论写回复。

Since several questions were asked multiple times, I thought I’d take a minute to give some simple answers to some of those questions. I will be expanding this as more comments come in, or correcting some information if necessary.
由于有几个问题被多次提出,我想我应该花一分钟时间对其中一些问题给出一些简单的答案。随着更多评论的出现,我将对此进行扩展,或者在必要时更正一些信息。

Do you still do this?
你还这样做吗?

Yes, but I’ve been playing around with it lately. I’ve been experimenting with eating once every other day not specifically to lose weight, but just to see if it’s do able. Also trying eating 2 days then not eating 2 days.
是的,但我最近一直在玩它。我一直在尝试每隔一天吃一次,不是为了减肥,而只是为了看看它是否可行。也尝试吃 2 天,然后 2 天不吃。

It’s surprisingly not that big of a difference in terms of effort, and more surprisingly: hunger bothers me less and less than I would think.
令人惊讶的是,就努力而言,这并没有太大的差异,更令人惊讶的是:饥饿对我的困扰比我想象的要少。

How can you stand to be hungry all day? I don’t even want to live longer if I have to force myself to suffer all the time.
你怎么能忍受整天挨饿呢?如果我不得不强迫自己一直受苦,我什至不想活得更久。

This is a very reasonable concern and it’s sort of hard to get the point across unless you’ve experienced it for yourself. The point being: It’s really not that bad. Sure, the first week I felt a bit hungrier than I would have liked and I even would go on reddit to gawk at the /r/food pictures when I wasn’t eating. But after the second week it didn’t bother me too much.
这是一个非常合理的担忧,除非您亲身经历过,否则很难理解这一点。关键是:它真的没有那么糟糕。当然,第一周我感到比我想要的要饿一些,我什至会在我不吃东西的时候去 reddit 上盯着 /r/food 图片发呆。但是第二周过后,它并没有给我带来太大的困扰。

By the third week hunger rarely crossed my mind and I would even go an hour or two past my usual eating time without noticing.
到了第三周,饥饿很少出现在我的脑海中,我甚至会在不知不觉中比平常的进食时间晚一两个小时。

I think we have the ability to addict to nearly anything, so it’s very understanding that the idea of “giving up” food sounds so terrible.
我认为我们有能力对几乎任何东西上瘾,所以非常理解“放弃”食物的想法听起来很可怕。

Some people even mentioned “How can hunger be good for us if it feels so bad, and eating feels so good?” Not to be extreme, but then shouldn’t heroine or cocaine be incredibly good for us? Trust me, you adapt to the hunger much faster than you’d expect.
有些人甚至提到“如果饥饿感觉如此糟糕,而吃饭的感觉如此美好,那么饥饿对我们有什么好处呢?不要极端,但海洛因或可卡因不应该对我们非常有益吗?相信我,你适应饥饿的速度比你预期的要快得多。

(Assuming you’re not eating a bunch of low fibre high carb junk)
(假设你没有吃一堆低纤维、高碳水化合物的垃圾食品)

Have you noticed any changes? In mood / energy / sleeping?
你注意到任何变化了吗?心情/精力/睡眠?

Energy levels are much higher and much more stable. Since I feel better, I’m generally in a more positive mood throughout the day. A big thing I noticed was needing less sleep.
能量水平要高得多,也要稳定得多。由于我感觉好多了,我一整天的心情通常都比较积极。我注意到的一件大事是需要更少的睡眠。

I used to have to sleep at the very least 8 hours to not feel like a fat labrador retriever in the morning, but now 6-7 hours tops is enough for me and I don’t need an alarm clock. 
我以前至少要睡 8 个小时才能在早上感觉自己像一只肥胖的拉布拉多猎犬,但现在 6-7 个小时的上衣对我来说已经足够了,我不需要闹钟。


Weight Loss? Do you workout? Can you maintain muscle mass on this?
减肥?你锻炼吗?你能在这个上面保持肌肉质量吗?

Weight loss isn’t a goal for me but I’ve lost maybe 4 kilos of total weight since I’ve started this. After getting more serious about my workout (while continuing the one meal a day), my muscles have gotten bigger, more defined and I feel stronger.
减肥不是我的目标,但自从我开始减肥以来,我已经减轻了大约 4 公斤的总体重。在更加认真地锻炼后(同时继续每天吃一顿饭),我的肌肉变得更大、更清晰,我感觉更强壮。

I mainly do calisthenics-y exercises: pullups, handstands, L-sits, kettle bell swings, pushups, squats.
我主要做健美操练习:引体向上、倒立、L型坐、壶铃摆动、俯卧撑、深蹲。

Try to make sure to get a full body workout every other day and on the other day, I regularly do pushups and squats throughout the day to keep me focused after working at the computer so long.
尽量确保每隔一天进行一次全身锻炼,在其他日子里,我每天都会定期做俯卧撑和深蹲,以便在长时间在电脑前工作后保持专注。

Sorry I don’t have any specific body fat stats or  squat / bench stats, but I can do more pullups/pushups & longer L-sits et cetera if that tells you anything. I’m not worried about losing muscle mass. Could I build muscle faster on more calories and more meals a day?
对不起,我没有任何具体的体脂统计数据或深蹲/板凳统计数据,但我可以做更多的引体向上/俯卧撑和更长的L坐等,如果这能告诉你什么。我不担心失去肌肉质量。我可以每天通过更多的卡路里和更多的饭菜更快地锻炼肌肉吗?

 Sure, probably. 当然,可能。
A lot of people were pointing to the Nun Amen Ra video (eats once a day, bodybuilder) and he’s pretty jacked.
很多人都指向修女阿门拉的视频(每天吃一次,健美运动员),他很兴奋。


What do you eat? How many calories do you eat? What’s the macronutrient ratio?
你吃什么?你吃多少卡路里?宏量营养素的比例是多少?

I’m not much of a gif maker, but I gave making one a shot to show what I eat. It’s usually a variation of that- some berries, fruit and vegetables blended up + eggs, avocado and some meat or fish or maybe both. The total in that gif is probably around 1500 calories tops and lately I eat probably around 1200 calories.
我不是一个 gif 制作者,但我试了一下制作一个来展示我吃的东西。它通常是它的变体 - 一些浆果、水果和蔬菜混合在一起 + 鸡蛋、鳄梨和一些肉或鱼,或者两者兼而有之。那个 gif 的总热量可能在 1500 卡路里左右,最近我吃的热量可能在 1200 卡路里左右。

 While I don’t know the specific ratio, you can kind of guess that it will be Fat > Protein > Carbohydrates. Fat, Fiber and Vitamins & Minerals are top priority for me. Protein comes second in priority, and poor carbohydrates get somewhat shunned.
虽然我不知道具体的比例,但你可以猜到它会是脂肪>蛋白质>碳水化合物。脂肪、纤维、维生素和矿物质是我的首要任务。蛋白质排在第二位,而劣质碳水化合物在某种程度上被回避了。

(In the gif, it’s kind of confusing and I think I made it look like I ate a plate of veggies, a smoothie, a plate of eggs and meat and a second plate of eggs and meat.
(在 gif 中,这有点令人困惑,我想我让它看起来像我吃了一盘蔬菜、一杯冰沙、一盘鸡蛋和肉以及第二盘鸡蛋和肉。

The plate of veggies is just what’s in the smoothie and the first plate is the same as the second plate, just unprepared.)
这盘蔬菜就是冰沙里的东西,第一盘和第二盘一样,只是没有准备好。

Low carb high fat? Enjoy your heart disease. (I have a video addressing this:)
低碳水化合物、高脂肪?享受你的心脏病。(我有一个视频来解决这个问题:)

What time do you eat? What’s your window for eating?
你几点吃饭?你吃饭的窗口是什么?

I used to eat right before bed because the food would get me real sleepy. I heard your digestive system works best around noon somewhere so I gave that a shot. Felt a lot more light in the morning when I ate at noon compared to eating at night so I stuck with it.
我过去常常在睡前吃东西,因为食物会让我真的困倦。我听说你的消化系统在中午左右在某个地方工作得最好,所以我试了一下。与晚上吃饭相比,我早上中午吃饭时感觉更轻,所以我坚持了下来。

I try to keep my window down to 1 hour. If you need a longer window than that to get down all the food you planned to eat, you’re probably eating too much (unless you have some athletic goals).
我试着将我的窗口减少到 1 小时。如果你需要比这更长的窗口来吃下你计划吃的所有食物,你可能吃得太多了(除非你有一些运动目标)。

Do you drink anything during the fast?
你在禁食期间喝什么吗?

Sure – I have plenty of water, maybe 2-3 cups of coffee a day and some ごぼう茶 (Gobou Tea) if I have any. The tea was recommended by Yoshinori Nagumo, the author of that book 空腹は人を健康にする (Hunger makes you healthy). I try not to go over 3 cups of coffee because I get sorta jittery. Coffee is an excellent hunger suppressor too. Go ahead and drink whatever teas you have, I’m sure they’re fine or maybe even better than the coffee. Too much caffeine may make you feel pretty crappy though.
当然 - 我有很多水,也许每天 2-3 杯咖啡和一些 ごぼう茶 (Gobou Tea) 如果我有的话。这种茶是由那本书的作者 Yoshinori Nagumo 推荐的 空腹は人を健康にする (饥饿使你健康)。我尽量不喝超过 3 杯咖啡,因为我有点紧张。咖啡也是一种极好的饥饿抑制剂。去喝你喝的任何茶吧,我敢肯定它们很好,甚至可能比咖啡更好。不过,过多的咖啡因可能会让你感觉很糟糕。

Is the Japanese book you mentioned available in English?
你提到的日本书有英文版吗?

Not yet, sorry. Available in Japanese and German only it seems
还没有,对不起。似乎只有日语和德语版本

How can you say carbs aren’t necessary?
你怎么能说碳水化合物不是必需的?

Because… they’re not necessary for survival. I wouldn’t recommend a zero carbohydrate diet or try to argue that it’s particularly healthy but… you’re not going to die and might not even have any particularly bad ailments if you don’t eat them (assuming you’re getting all your vitamins and minerals etc.)
因为。。。它们不是生存所必需的。我不推荐零碳水化合物饮食,也不试图争辩说它特别健康,但是......你不会死,如果你不吃它们,甚至可能没有任何特别严重的疾病(假设你得到了所有的维生素和矿物质等)。

Someone brought up fibre and it made me realize I should have at least made a sidenote about it. My explanation regarding how carbohydrates and glucose can really screw up your metabolic engine failed to mention fibre.
有人提到了纤维,这让我意识到我至少应该对它做一个旁注。我关于碳水化合物和葡萄糖如何真正搞砸你的代谢引擎的解释没有提到纤维。

Fibre is wonderful in mitigating that spike in blood sugar that results from high glycemic load foods like candy, bread, low fat snack bars etc.
纤维在缓解由糖果、面包、低脂零食等高血糖负荷食物引起的血糖飙升方面非常有效。

So no, I am not suggesting carbohydrates from veggies and fruits will make you fat or that they are bad at all.
所以不,我并不是说蔬菜和水果中的碳水化合物会让你发胖,或者它们根本不是坏的。

What do you think about a vegan diet?
您如何看待纯素饮食?

If you’re doing it for moral or environmental reasons, that’s great – no debate there. Is it healthy? Sure (assuming you’re not eating junk and are supplementing properly). Is it the healthiest I’m not convinced that it is. Sure, veganism can keep you very healthy and I’m not surprised that a lot of vegan people look great. But you’re gonna have a tough time arguing why it is the best diet. I won’t get into it too much here, but it’s too restrictive: you’re cutting off access to some wonderfully nutrient dense foods. You also need to be careful with supplementation to make sure you’re getting everything the body needs to run really well.
如果你是出于道德或环境原因而这样做,那很好——那里没有争论。健康吗?当然(假设你没有吃垃圾食品并且正在适当补充)。它是最健康的吗?我不相信是这样。当然,素食主义可以让你保持非常健康,我并不感到惊讶,很多素食主义者看起来都很棒。但是你将很难争论为什么它是最好的饮食。我不会在这里深入讨论,但它的限制性太强了:你切断了获得一些营养丰富的食物的机会。你还需要小心补充,以确保你得到身体需要的一切,以真正运行良好。

Among other points, one really big thing for me is getting enough DHA (fatty acid found in fish).
除其他要点外,对我来说真正重要的事情是获得足够的DHA(在鱼中发现的脂肪酸)。

DHA is pretty huge for us, it’s widely understood as the key nutrient to our evolution as a species. It’s very important for the brain and it’s even more important for in utero babies. When pregnant mothers aren’t getting enough DHA, their babies are shown to have less cognitive ability and visual acuity compared to babies whose mothers that were getting enough. If you’re vegan make sure you’re supplementing with it (there are vegan grade supplements out there). If  your vegan sister/wife/cousin/coworker is pregnant, please encourage them to supplement DHA as well.
DHA对我们来说是相当巨大的,它被广泛理解为我们作为一个物种进化的关键营养素。这对大脑非常重要,对子宫内的婴儿来说更为重要。当怀孕的母亲没有得到足够的DHA时,与母亲获得足够的DHA的婴儿相比,她们的婴儿的认知能力和视力被证明较低。如果你是素食主义者,请确保你正在补充它(那里有素食级补充剂)。如果你的纯素姐妹/妻子/表亲/同事怀孕了,请鼓励他们也补充DHA。

The X people of Y location eat like Z and frequently live to be 100! Athletes eat 6 times a day and are super ripped and look great! This has to be wrong.
“Y 位置的 X 人吃得像 Z 一样,经常活到 100 岁!运动员每天吃 6 次,超级撕裂,看起来很棒!这肯定是错误的。

This line of thinking sort of misses the point I was trying to communicate in the video. Think about it like this: There’s a beautiful woman on a remote island and suddenly a foreign looking man comes out of the forest and says “Hello there young lady! Surely you would like to spend the night with a master navigator like myself! I came here on a Kayak, the best method of travel. Obviously this method is best because as you can see, I am now here on the island.” then another man comes out of the forest and says “Wait just a moment, sir! She should spend her time with me, for it is I who is clearly the master navigator and used the best method- canoeing to get here! Obviously this is best because as you can see, I am here” Then a third guy busts in trying to sell her on how sailing is the best and the woman decides to leave.
这种思路有点忽略了我试图在视频中传达的重点。可以这样想:在一个偏僻的岛屿上有一个美丽的女人,突然一个长相陌生的男人从森林里出来,说:“你好,年轻的女士!你肯定想和像我这样的航海大师一起过夜!我是坐着皮划艇来到这里的,这是最好的旅行方式。显然,这种方法是最好的,因为正如你所看到的,我现在在岛上。 然后另一个人从森林里出来,说:“等一下,先生!她应该花时间和我在一起,因为我显然是航海大师,并使用了最好的方法——划独木舟来到这里!显然这是最好的,因为正如你所看到的,我在这里“然后第三个男人试图向她推销帆船运动是最好的,那个女人决定离开。

The point is, there are many ways to be healthy. This is one of them. You can be very healthy on one diet while someone else is very healthy on another diet.
关键是,有很多方法可以保持健康。这是其中之一。你可以在一种饮食中非常健康,而其他人在另一种饮食中非常健康。

If you have different goals or ideas of what is “healthy”, then it makes sense that you might want to lend yourself to a specific diet. Maybe you want to get jacked, or be a power lifter or a sprinter, then sure, you’ll want to have a different diet.
如果你对什么是“健康”有不同的目标或想法,那么你可能想让自己适合特定的饮食是有道理的。也许你想被顶起来,或者成为一名力量举重运动员或短跑运动员,那么当然,你会想要不同的饮食习惯。

The point is – Methods for being healthy don’t have to be mutually exclusive. Sure the Okinawans ate a high carbohydrate low fat diet and lived to 100 – which isn’t the same as what I’m advocating in the video, but that doesn’t nullify the idea that this way of eating can be healthy or other ways of eating for that matter.
关键是——保持健康的方法不一定是相互排斥的。当然,冲绳人吃的是高碳水化合物、低脂肪的饮食,活到了 100 岁——这与我在视频中倡导的并不相同,但这并不能否定这种饮食方式可以是健康或其他饮食方式的想法。

By the way, forget about the high carbohydrate intake: What about the Okinawan’s fibre intake? Or the fact that they’re eating so many awesome fermented foods that promote GI microbiome health? They’re also practicing calorie restriction: they have a phrase 腹八分 harahachibu, meaning “8/10th stomach” or “eat until you’re 80% full“. There’s so much more to health than just macronutrients.
顺便说一句,忘记高碳水化合物的摄入量:冲绳的纤维摄入量如何?或者他们吃了这么多促进胃肠道微生物组健康的令人敬畏的发酵食品?他们还在练习卡路里限制:他们有一句话腹八分harahachibu,意思是“8/10th stomach”或“吃到80%饱”。健康不仅仅是宏量营养素。

What about gastrointestinal distress? Wouldn’t the stomach get too acidic?
胃肠道不适怎么办?胃会不会太酸了?

If the question was whether the stomach would start to eat at itself without food to apply the stomach acid to, then I would say that’s not quite how the stomach works.
如果问题是胃是否会在没有食物的情况下开始自行进食以涂抹胃酸,那么我会说这并不完全是胃的工作方式。

The epithelial cells in your stomach will still secrete mucus and bicarbonate to protect itself from the acid even if there’s no food. Actually your stomach will probably get less acidic because there’s no food coming in, the stomach isn’t prompted to secret any extra acid to digest it.
即使没有食物,胃中的上皮细胞仍会分泌粘液和碳酸氢盐,以保护自己免受酸的侵害。实际上,你的胃可能会变得不那么酸,因为没有食物进来,胃没有被提示分泌任何额外的酸来消化它。

Shouldn’t you snack or eat multiple meals per day to keep your metabolism up?
I saw this a couple times in the comments and wasn’t quite sure what part of metabolism people were referring to, whether it be anabolism or catabolism.
我在评论中看到了几次,不太确定人们指的是新陈代谢的哪一部分,无论是合成代谢还是分解代谢。

The idea of eating more meals per day doesn’t make much sense unless your aim is to eat a lot of food. If you’re a body builder and you want to get in as much food as possible, you’re going to have to eat multiple meals a day because you simply can’t fit all the food an athlete like that needs in your stomach at one time.
除非你的目标是吃很多食物,否则每天多吃一餐的想法没有多大意义。如果你是一个健美运动员,你想获得尽可能多的食物,你将不得不每天吃多餐,因为你根本无法将像这样的运动员需要的所有食物一次放入你的胃中。

In this case, I guess you really are “upping your metabolism” because your body is in more of an anabolic state.
在这种情况下,我猜你真的在“提高你的新陈代谢”,因为你的身体更多地处于合成代谢状态。

If you’re referring to needing to keep your blood sugar up, I explained why this is unnecessary at 6:05 in the video.
如果你指的是需要保持血糖升高,我在视频中的 6:05 解释了为什么这是不必要的。

If your goal is to lose weight (upping catabolism), then this makes even less sense, because your body starts to burn your body fat after you deplete your glucose stores. So unless your snacks are pure fat, then you’re having your body re-starting and re-stopping protein and glucose metabolism and it doesn’t get around to breaking down the fat in your body.
如果你的目标是减肥(增加分解代谢),那么这就更没有意义了,因为在你耗尽葡萄糖储备后,你的身体开始燃烧你的身体脂肪。因此,除非你的零食是纯脂肪,否则你的身体就会重新启动和停止蛋白质和葡萄糖的代谢,而它无法分解你体内的脂肪。

Unless you’re taking a dump every interval between snacks, your body is probably still processing the nutrients you took in since the last time you ate. So your body might not even be able to tell the difference between 3 meals a day or 6 meals a day.
除非你每次吃零食之间的间隔都倒掉,否则你的身体可能仍在处理你自上次吃东西以来摄入的营养。因此,您的身体甚至可能无法分辨一日三餐或一日六餐之间的区别。

Alcohol? No Thanks! 酒精?不,谢谢!
I was kind of confused when I saw a couple comments about alcohol. I don’t recommend alcohol consumption at all, when I mentioned it I was just trying to make an analogy. At most, I’ll have some beers maybe twice a month.
当我看到一些关于酒精的评论时,我有点困惑。我根本不建议饮酒,当我提到它时,我只是想做一个类比。最多,我可能每个月喝两次啤酒。

What about the cons of this way of eating?
这种饮食方式的缺点呢?

It does take a while to get used to the hunger. For a while it was sort of a big deal for me, but that goes away if you’re patient enough. (It’s 8PM now and I haven’t eaten since yesterday, but just thought of my hunger as I am writing about it now)
确实需要一段时间才能适应饥饿。有一段时间,这对我来说是一件大事,但如果你有足够的耐心,这种情况就会消失。(现在是晚上 8 点,我从昨天开始就没有吃过东西,但我现在写这篇文章时只是想到了我的饥饿)

No health complications that I’ve noticed, I haven’t passed out on the train or anything like that. I was doing a 4 day fast recently, and on the 3rd day I felt lightheaded after standing up when I had been sitting down for a long time.
我没有注意到任何健康并发症,我没有在火车上昏倒或类似的事情。我最近做了 4 天的禁食,在第 3 天,当我长时间坐着时,我站起来后感到头晕目眩。

 This passed in about 40 seconds and didn’t come up again. (I can see how that would worry someone though)
这在大约 40 秒内过去了,没有再次出现。(我可以看到这会让某人感到担忧)

Social Life – At first I thought weakened social life was going to be a big thing that would deter me from doing this.
社交生活 – 起初,我以为削弱的社交生活将是一件大事,会阻止我这样做。

However, it’s not like I eat breakfast lunch and dinner with someone every day. If I have plans with a friend, I’ll just make the meal that I get with them my main meal.
然而,这不像我每天都和某人一起吃早餐、午餐和晚餐。如果我和朋友有计划,我会把和他们一起吃的饭作为我的主餐。

If I have to stretch my eating window out a little bit to make sure I get enough nutritious food it’s not that big of a deal.
如果我必须稍微拉长我的饮食窗口以确保我得到足够的营养食物,这没什么大不了的。

Even when I was a recruitment consultant trying intermittent fasting and doing multiple meetings a day, I’d just get a coffee and politely say I already had something to eat. As long as you’re not staring at the person while they eat it’s not a big deal.
即使我是一名招聘顾问,尝试间歇性禁食,每天参加多次会议,我也会喝杯咖啡,礼貌地说我已经有东西吃了。只要你在他们吃饭时不盯着他们看,这没什么大不了的。

I can definitely see how this would still be a hamper on some people’s social life, but there’s nothing wrong with switching it up here and there. Sometimes I’ll eat 2 or 3 meals a day on the weekend with friends, no big deal – I just go back to one meal a day the next day.
我可以肯定地看到这仍然会对某些人的社交生活造成阻碍,但在这里和那里切换它并没有错。有时我会在周末和朋友一起每天吃 2 到 3 顿饭,没什么大不了的——我只是第二天回到一天一顿饭。

How do you recommend I start?
你建议我如何开始?

You might want to try just reducing your eating window. If you usually eat breakfast at 9am and then dinner at 8pm, try to have your dinner at 5pm. Then try skipping breakfast or having dinner even earlier. Baby steps are best, you’ll ease into the feeling of hunger.
你可能想尝试减少你的饮食窗口。如果您通常在上午 9 点吃早餐,然后在晚上 8 点吃晚餐,请尝试在下午 5 点吃晚餐。然后尝试不吃早餐或更早吃晚饭。婴儿步骤是最好的,你会慢慢进入饥饿的感觉。

If you are able to, sure you can just straightaway cut down to one meal a day, but chances are this will make you way more hungry than you’re used to and you’ll be turned off to the idea.
如果你能做到,你肯定可以直接减少到每天一顿饭,但这可能会导致你比以前更饿,你会对这个想法感到失望。

Oh yea this is why starving kids in Africa live so long. This is such bullshit
“哦,是的,这就是为什么非洲饥饿的孩子能活得这么久。这真是胡说八道”

Har har. Obviously I’m not saying less food = more health ad infinitum. You want to get enough food and enough nutrients of course, though what you really need might be a lot less than what you think you need.
呵。显然,我并不是说少吃东西=无限期地增加健康。你当然想得到足够的食物和足够的营养,尽管你真正需要的可能比你认为你需要的要少得多。

■Hope this clears some things up! I don’t claim to have all the answers, but I’ll share what I’ve learned as best I can. Thanks for reading. Will expand this as I can when more good questions come up
■希望这能澄清一些事情!我并不声称拥有所有的答案,但我会尽我所能分享我所学到的东西。感谢您的阅读。当出现更多好问题时,我将尽可能地扩展这一点

55 replies on “Eating Once a Day: Questions”
55 回复 on “每天吃一次:问题”

thank you so much for this article and the video! i do intermittent fasting, and agree about feeling so much better. people around me think that i am weird, and that i must be suffering so much, because i restrict myself. little do the know…
非常感谢您的这篇文章和视频!我做间歇性禁食,并同意感觉好多了。我周围的人都觉得我很奇怪,我一定很痛苦,因为我限制了自己。知之甚少...

Thank you so much for this information. I have suspected for a while that how often you eat is as important as what you eat.
非常感谢您提供这些信息。一段时间以来,我一直怀疑你吃多久吃一次和你吃什么一样重要。

So I have several questions.
所以我有几个问题。

1. You say you eat once a day or maybe every other day. You also say you drink several coffees a day. I watched the video you posted on how you make your coffee using at least a couple tablespoons of coconut oil. I also watched your video on why calorie counting is unnecessary.
1. 你说你每天吃一次,或者每隔一天吃一次。你还说你每天喝几杯咖啡。我看了你发布的视频,上面是关于你如何使用至少几汤匙椰子油制作咖啡的。我还看了你的视频,了解为什么卡路里计算是不必要的。

Do you count drinking your coffee as part of your daily intake of food/fat?
您是否将喝咖啡视为每日食物/脂肪摄入量的一部分?

2. I read that cancer cells thrive on not only sugar but also protein. Is there evidence that this diet disproves that information?
2. 我读到癌细胞不仅靠糖茁壮成长,还靠蛋白质茁壮成长。有证据表明这种饮食反驳了这些信息吗?

3. These days it isn’t easy to find wholesome meats or fresh produce or it is too expensive to purchase. Does this diet work even if all that is available is less than optimal meats and produce?
3. 如今,找到健康的肉类或新鲜农产品并不容易,或者购买起来太贵了。即使所有可用的肉类和农产品都少于最佳的肉类和农产品,这种饮食是否有效?

4. Is there any evidence available to suggest that this way of eating could possibly help rebuild joint tissue?
4. 是否有任何证据表明这种饮食方式可能有助于重建关节组织?

Hey Zeppity, 嘿Zeppity,
Thanks for the comment.
谢谢你的评论。

1) Good question – that fatty coffee is something I’ll rarely drink, usually only when I’m pinched for time or really trying to focus on something.
1) 好问题——高脂肪咖啡是我很少喝的东西,通常只有在我时间紧张或真正想专注于某事时才会喝。

(I notice I get a kick in brain power from it – could be placebo but it keeps me going on little sleep so it works for me) If I do drink it I’ll make sure it’s 16 hours after having eaten carbohydrates, and I do include the fatty coffee when measuring food intake.
(我注意到我从中得到了一些脑力——可能是安慰剂,但它让我睡得很少,所以它对我有用)如果我真的喝了它,我会确保它是在吃碳水化合物后 16 小时,并且在测量食物摄入量时,我会把脂肪咖啡包括在内。

What I usually drink is just black coffee
我通常喝的只是黑咖啡

2) Hmm I’m not too familiar with this. Is it all protein or BCAA’S? I can see the connection considering excess protein gets converted to glucose via gluconeogenesis. I wouldn’t advocate high protein consumption though (unless you are working out enough to match it).
2)嗯,我对此不太熟悉。全是蛋白质还是支链氨基酸?考虑到多余的蛋白质通过糖异生转化为葡萄糖,我可以看到这种联系。不过,我不主张高蛋白质摄入量(除非你的锻炼量足以匹配它)。

If I had to sum up what I advocate so far it would be: high fat, high fiber, medium protein, low carbohydrate, very low fructose.
如果我必须总结一下到目前为止我所倡导的,那就是:高脂肪、高纤维、中等蛋白质、低碳水化合物、非常低的果糖。

3) Sure, I think so. In fact this could potentially be even more preferable if you’re in a position where you can’t get quality food. The key point with the one meal a day thing is that you’re giving your liver more time to process any potentially harmful substances.
3)当然,我想是的。事实上,如果您处于无法获得优质食物的位置,这可能会更加可取。一日一餐的关键在于,你给你的肝脏更多的时间来处理任何可能有害的物质。

Since you can’t help your liver out with good food, you can help it out by giving it more time to do its job 🙂
既然你不能用好的食物来帮助你的肝脏,你可以通过给它更多的时间来完成它的工作🙂来帮助它

4) Honestly I don’t know much about that /-= (Do you have joint issues?)
4) 老实说,我对此了解不多 /-= (你有共同问题吗?

I’m enjoying your videos and blog – thank you! I remember cooking a large meal for a crowd of homeless men in a winter meal/shelter program my church was helping with, and one of the men approached me and said that he wasn’t sure what to do with so much food.
我喜欢你的视频和博客 - 谢谢!我记得在我的教会正在帮助的一个冬季膳食/庇护所计划中为一群无家可归的人做一顿大餐,其中一个人走近我说他不确定如何处理这么多食物。

Apparently he had been raised by his mother to eat only one square meal every other day, and while he was trying to be gracious and thankful and all that, he just wasn’t sure he could eat all we were offering!
显然,他被母亲抚养长大,每隔一天只吃一顿正餐,虽然他试图表现出亲切和感恩等等,但他就是不确定他能不能吃我们提供的所有东西!

Your posts have been the first I have seen of the every-other-day idea since then. Keep it coming!
从那时起,您的帖子是我第一次看到每隔一天的想法。继续前进!

Re: 3.: 回复: 3.:
I think what Zeppity was referring to the fact that not only insulin spikes IGF-1 levels, protein has also been shown to have this ability, which is why high protein consumption helps with muscle growth.
我认为 Zeppity 指的是这样一个事实,即不仅胰岛素会使 IGF-1 水平升高,蛋白质也被证明具有这种能力,这就是为什么高蛋白质摄入有助于肌肉生长的原因。

However, IGF-1, being an anabolic factor, helps “growth” via mTOR pathway also in processes which we would rather hinder, tumor growth included.
然而,IGF-1 作为一种合成代谢因子,通过 mTOR 途径帮助“生长”,也发生在我们宁愿阻碍的过程中,包括肿瘤生长。

Easy to find loads of studies on this issue, although it is still very unclear what can be an indivudual’s risk threshold when it comes to amout of protein or carbs/fats/protein ratio.
关于这个问题的大量研究很容易找到,尽管当涉及到蛋白质或碳水化合物/脂肪/蛋白质比例时,仍然非常不清楚个体的风险阈值是多少。

There have also been studies looking for a particular amino acid which might contribute to this effect particularly and there were some clues anout it being methionine (those were studies on Drosophilas, though, if my memory serves).
也有研究寻找一种特定的氨基酸,这种氨基酸可能有助于这种效果,特别是促成这种效果,并且有一些线索表明它是蛋氨酸(不过,如果我没记错的话,这些都是对果蝇的研究)。

Okay, well, I feel hungry if I only just eat one meal a day. How do I address this issue? And just for reference, I’m male and extremely skinny at 128 pounds. I eat when I’m hungry, but then that occurs at least twice a day. Thanks.
好吧,好吧,如果我每天只吃一顿饭,我会感到饥饿。如何解决此问题?仅供参考,我是男性,非常瘦,体重 128 磅。我饿了就吃东西,但这种情况每天至少发生两次。谢谢。

[…] As an experiment, he decided to switch to eating one meal a day. He found the effects were so beneficial that he still follows the practice to this day (1). […]
[…]作为一个实验,他决定改为每天吃一顿饭。他发现这些效果是如此有益,以至于他至今仍在遵循这种做法(1)。[…]

Its funny, I naturally started this as a starving student, 15 years later I still do it. Everyone thinks Im weird, but sometimes I forget to eat for like 2 days and then I get super hungry. Lol
有趣的是,我自然而然地从一个饥饿的学生开始做这件事,15年后我仍然这样做。每个人都觉得我很奇怪,但有时我会忘记吃东西 2 天,然后我变得非常饿。哈哈

I had a quick question in regards to how “healthy” it is. I watched the video and agreed with a lot of the points. However, what are your recommendations for people who have low blood sugar (not due to diabetic medication or any other kinds of medication).
我有一个关于它有多“健康”的快速问题。我看了视频,同意很多观点。但是,您对低血糖患者(不是由于糖尿病药物或任何其他种类的药物)有什么建议。

I have noticed that if I don’t eat enough, I would feel very faint and dizzy, and have often fainted. Doctors have told me that I just needed to eat more, but that would contradict this one meal idea.
我注意到,如果我吃得不够,我会感到非常头晕和头晕,并且经常晕倒。医生告诉我,我只需要多吃点,但这与这种一餐的想法相矛盾。

I think perhaps some people’s bodies do not store glucose as well as others, but I’m not sure. What are your thoughts?
我想也许有些人的身体不能像其他人那样储存葡萄糖,但我不确定。你有什么想法?

I love this! I came across your vid and this page last week and instantly started with no research, not like me at all but your account gave me the confidence to try it. Plus the hubby/chef is gone so that is helpful.
我喜欢这个!上周我看到了你的视频和这个页面,并立即开始没有研究,根本不像我,但你的账户给了我尝试它的信心。另外,老公/厨师走了,所以这很有帮助。

I gave myself a couple of weeks to transition into it but to be honest it only took two days. I’m not a coffee drinker so that could be why one cup at around 1pm offset my hunger for another few hours. I’m on day 5! It’s awesome not having to eat all the time!
我给自己几周的时间来过渡到它,但说实话,只花了两天。我不喝咖啡,所以这可能就是为什么下午 1 点左右喝一杯可以抵消我另外几个小时的饥饿感。我已经到了第5天了!不用一直吃东西真是太棒了!

I’m disabled with a connective tissue disorder – EDS3 and it causes myofasial, musculoskeletal and joint pain etc., it’s so annoying and hard every day. Sitting up to eat a meal causes real pain and I just don’t have time for that. I’d rather use my up-time in a better way!
我患有结缔组织疾病 – EDS3,它会导致肌瘤、肌肉骨骼和关节疼痛等,每天都很烦人,很辛苦。坐起来吃饭会造成真正的痛苦,我只是没有时间这样做。我宁愿以更好的方式利用我的正常运行时间!

Now I’m starting to eat at about 4pm and stopping at 7ish.
现在我从下午 4 点左右开始吃饭,晚上 7 点停下来。

I extended the window to get everything down because I still want to eat my fruit.veg.hummus.peanutbuter.nuts combo (which I can eat reclined in my bed) but I’ve halved the amount because at around 6pm I’ll want to have something more substantial.
我延长了窗户,把所有东西都放下了,因为我仍然想吃我的fruit.veg.hummus.peanutbuter.nuts组合(我可以躺在床上吃),但我已经把量减半了,因为在下午6点左右,我会想要一些更实质性的东西。

I guess I’m one of those rare vegans who can’ts stuff 2-3 pounds of food in one sitting! So do eat your one meal to the point when you’re full or up to the amount of calories/nutrients you need?
我想我是那种罕见的素食主义者之一,不能一次塞进 2-3 磅的食物!那么,要把你的一顿饭吃到饱的时候,还是要达到你需要的卡路里/营养物质呢?

I also feel I need the time to get more calories. A couple of those days were 1200cals and the next day I would not be hungry but just really sleepy all day, even with the coffee. Do you get this fatigue if you don’t eat enough calories the previous day?
我也觉得我需要时间来获得更多的卡路里。那些日子是 1200 卡路里,第二天我不会饿,而是整天都非常困,即使喝咖啡。如果你前一天没有摄入足够的卡路里,你会感到疲劳吗?

I have checked which nutrients I might be missing yet, so that’s next.
我已经检查了我可能缺少哪些营养素,所以这是下一个。

Thanks for the information, would love to hear updates and any tips you come across. I feel like you and I have the same mentality when it comes to commiting to a goal.
感谢您提供的信息,很想听到您遇到的更新和任何提示。我觉得你和我在致力于一个目标时有相同的心态。

When I set my mind to something I find it pretty easy however there are many like my husband who have attachments/dependencies to their routines/habits. That’s why when he said he wanted to go vegan I told him to do it over about 5-10 years and so far it’s worked.
当我下定决心做某件事时,我发现这很容易,但是有很多人像我丈夫一样,对他们的日常生活/习惯有依恋/依赖。这就是为什么当他说他想成为素食主义者时,我告诉他要花大约 5-10 年的时间去做,到目前为止,它已经奏效了。

I think he would find it really hard. Or maybe he could transition to one meal a day over a span of 1 year? Did I just answer my own question??
我想他会觉得这真的很难。或者,也许他可以在 1 年的时间里过渡到每天一餐?我刚刚回答了我自己的问题吗??

So you have a link (to a gif) on imgur of what looks like 3 meals… is that supposed to be your 1 meal a day? and have you experienced weight loss?
因此,您在 imgur 上有一个链接(指向 gif),看起来像 3 顿饭......那应该是你一天的一顿饭吗?你有没有经历过减肥?

“(In the gif, it’s kind of confusing and I think I made it look like I ate a plate of veggies, a smoothie, a plate of eggs and meat and a second plate of eggs and meat.
“(在 gif 中,这有点令人困惑,我想我让它看起来像我吃了一盘蔬菜、一杯冰沙、一盘鸡蛋和肉以及第二盘鸡蛋和肉。

The plate of veggies is just what’s in the smoothie and the first plate is the same as the second plate, just unprepared.)”
这盘蔬菜就是冰沙里的东西,第一盘和第二盘一样,只是没有准备好。

Hi, 你好
Your video peaked my interest for experimentation with my own food intake. But even after faq/q&a page I keep wondering whether to trust your interesting proposition.
你的视频激发了我对自己食物摄入量进行实验的兴趣。但即使在常见问题解答/问答页面之后,我也一直在想是否要相信您有趣的提议。

– Biologically, I wonder what it does to eat only once a day with your digestion system and fat burning. Won’t your digestion system get the impression there’s less food coming in and therefore it needs to store any incoming amount instantly as fat?
– 从生物学上讲,我想知道每天只吃一次对你的消化系统和脂肪燃烧有什么影响。你的消化系统不会给人一种食物较少的印象,因此它需要立即将任何摄入的食物储存为脂肪吗?

Won’t you stimulate fat creation due to signaling survival mode? My mom is big, but evolutionary speaking she’s very good at turning small amounts into fat. A skinny friend of mine over-eats systematically but therefore isn’t good at creating fat.
由于信号生存模式,你不会刺激脂肪的产生吗?我妈妈个子很大,但从进化的角度来看,她非常善于将少量转化为脂肪。我的一个瘦朋友系统性地暴饮暴食,但因此不擅长制造脂肪。

He won’t make it through actual long periods of food hunger. His body can’t store the food. My mum could get through the winter, depleting her own fat. What is eating one meal a day and fasting, actually stimulating?
他将无法度过实际的长期食物饥饿。他的身体无法储存食物。我妈妈可以熬过冬天,耗尽自己的脂肪。一天吃一顿饭和禁食,实际上有什么刺激作用?

– so you eat the normaly intake all in one meal, but you also blend and mush together the ingredients. It’s the astronaut experience of food as units. Do you take into account the subjective experience of consuming food?
– 因此,您可以在一餐中吃到正常摄入量,但您也可以将成分混合并混合在一起。这是宇航员以食物为单位的体验。你是否考虑到食用食物的主观体验?

You address the social aspect, but isn’t such an approach a complete stripping of food as a means to experience tastes and structures and shapes, as a home-made process to be connected with?
你谈到了社会方面的问题,但这种方法难道不是完全剥离食物作为一种体验味道、结构和形状的手段,作为一种与此相关的自制过程吗?

(having grown up with food as simply unknown quantities, my eyes were opened when my in-laws gave me the fuller experience of growing food, of processing and preparing it ourselves; all the connections and histories involved in eating)
(在我的饮食中,食物只是未知的数量,当我的公婆给了我更全面的经验来种植食物,自己加工和准备食物;所有与饮食有关的联系和历史时,我的眼睛都睁开了)

We are indoctrinated by the media through advertising and misled by proffessional people that we trust! Wheter its religion, food or science, we need to do our own research so we can make an educated decision.
我们通过广告被媒体灌输,并被我们信任的专业人士误导!无论是宗教、食物还是科学,我们都需要做自己的研究,这样我们才能做出明智的决定。

I love to take a 600ml ofplain drinking yogort and add 2 fruits, a cup of muslie and a handful of nuts to make a smoothy. This lasts me well beyond 16:00 in the day and I stil do not have any craving at that stage.
我喜欢服用 600 毫升原味饮用酸奶,加入 2 个水果、一杯奶油和一把坚果制成冰滑。这一直持续到白天的 16:00 之后,我在那个阶段没有任何渴望。

Im sure that I could go through the whole day and only eat the next day. So, I will definitly start with the 1 meal a day and “cheat” only at special occasions.
我敢肯定我可以度过一整天,第二天才吃东西。所以,我肯定会从一天一餐开始,只在特殊场合“作弊”。

By cutting back on the 3 cups of coffee with sugar & milk and the 4 slices of bread and the 500ml of soda a day will have a huge impact on my goal to shake off 30kg (65lb).
通过减少每天3杯加糖和牛奶的咖啡,4片面包和500毫升苏打水,将对我摆脱30公斤(65磅)的目标产生巨大影响。

If I were to attempt eating once a day does the food I eat matter? Also does eating till I’m 80% full still apply to the fasting?
如果我尝试每天吃一次,我吃的食物重要吗?另外,吃到我吃到80%饱了也适用于禁食吗?

After watching your videos and reading up some more on the ketogenic diet, I decided to try this out for myself.
在观看了你的视频并阅读了更多关于生酮饮食的信息后,我决定自己尝试一下。

Its been about a week since I’ve started and I feel pretty decent now except I’m worried about a few things that I can’t seem to find enough information about online and was hoping you could shed some light on them.
自从我开始以来已经有一个星期了,我现在感觉还不错,除了我担心一些事情,我似乎在网上找不到足够的信息,并希望你能对它们有所了解。

I’m 20yrs/o, 6’3, weigh 190lbs, and exercise on a regular basis just to maintain my health and physique. ATM I’m eating about 1300-1500 calories for my one meal a day, which consist of high fat, high fiber, medium protein, and very little carbs(15-25g).
我今年 20 岁,6 英尺 3 英尺,体重 190 磅,定期锻炼以保持我的健康和体格。ATM 我每天吃一顿饭大约需要 1300-1500 卡路里的热量,其中包括高脂肪、高纤维、中等蛋白质和很少的碳水化合物(15-25 克)。

After this first week I’ve already noticed a slight drop in weight which is fine and I don’t really care how much weight I end up losing as long as I remain as physical fit as I am now or more so. My question is…
在第一周之后,我已经注意到体重略有下降,这很好,我真的不在乎我最终减掉了多少体重,只要我保持像现在这样的身体健康,或者更是如此。我的问题是......

1) So if I’m exercising regularly and continue to consume around the same calories… do you think i’ll end up dropping muscle mass eventually or not and would the remedy be either eating more protein or more calories in general.
1) 因此,如果我定期锻炼并继续消耗大约相同的卡路里......你认为我最终是否会降低肌肉质量,补救措施是吃更多的蛋白质还是更多的卡路里。

P.S. Love you’re videos, they’re really inspiring.
P.S. 爱你的视频,它们真的很鼓舞人心。

Hello Joseph ! 你好约瑟夫!
This is all very interesting. I am planning to give the “One meal a day” idea a go, indeed.
这一切都非常有趣。事实上,我正打算尝试一下“一日一餐”的想法。

One concern of mine is that I really like coffee and although I’ve noticed that you mention that, you as well, drink a variety of beverages through out your day, I presume you mean “without any sugar whatsoever” in them?
我的一个担忧是,我真的很喜欢咖啡,虽然我注意到你提到,你也一样,在一天中喝各种饮料,但我认为你的意思是“不含任何糖”?

Should I use other natural sweeteners like for example Stevia ?
我应该使用其他天然甜味剂,例如甜叶菊吗?

Do you drink coffee or tea without sugar? I love coffee but not by itself without sweetener I would love to drink in in between meals but I’m afraid that adding sugar would negate the fasting. Any thoughts?
你喝不含糖的咖啡或茶吗?我喜欢咖啡,但不能单独不含甜味剂,我很想在两餐之间喝咖啡,但我担心加糖会否定禁食。有什么想法吗?

Hi Joseph! 嗨,约瑟夫!
Thanks for your great content!
感谢您的精彩内容!

I’m also living in Japan and here, as same as any other place, there are too many foods labeled as healthy, specially in combinis.
我也住在日本,在这里,和任何地方一样,有太多被标记为健康的食物,尤其是联合食品。

1. Is there any recommendations about any particular japanese food I should avoid? Like Shake Flakes, umeboshi, etc (things that you find only here).
1. 对于我应该避免的任何特定日本料理,有什么建议吗?像 Shake Flakes、umeboshi 等(你只在这里找到的东西)。

2. On the other side, is there japanese “junk” food that might look unhealthy but in reality arent that bad at all? I don’t know, ramen, karaage, etc.
2. 另一方面,是否有日本的“垃圾”食品可能看起来不健康,但实际上并没有那么糟糕?我不知道,拉面,炸鸡等。

Thank you always and hope some day we can have japanese subtitles to show this to all my japanese friends!
永远感谢你,希望有一天我们可以有日语字幕向我所有的日本朋友展示这个!

Keep the awesome job!
保持出色的工作!

This is really useful, Thanks for all the info!!
这真的很有用,感谢所有信息!!

However, how do you manage to keep your energy level up after workouts, if you don’t have a post workout snack.??
但是,如果您没有锻炼后的零食,您如何在锻炼后保持精力充沛。??

I want to give this a try. Your reasoning and your experience have convinced me to take on this challenge. My plan is to figure out what I eat and how often, so I will have a baseline – I will take pictures of the meals and avoid snacks.
我想试一试。你的推理和你的经验使我确信接受这个挑战。我的计划是弄清楚我吃什么和多久吃一次,这样我就会有一个基线——我会拍下饭菜的照片,避免吃零食。

There after, I will reduce the number of meals. Sounds great on paper. I am wondering if the time of the day you eat the meal is critical. I eat out with family and friends, usually evenings. Also, weekends I eat more.
之后,我将减少进餐次数。在纸面上听起来很棒。我想知道你一天中吃饭的时间是否很关键。我和家人和朋友一起出去吃饭,通常是晚上。另外,周末我吃得更多。

How do you deal with those ‘off’ days and do you find it difficult to reset to this habit when you have them.
你如何处理那些“休息”的日子,当你有它们时,你是否发现很难改成这个习惯。

I want to give this a try. Your reasoning and your experience have convinced me to take on this challenge. My plan is to figure out what I eat and how often, so I will have a baseline – I will take pictures of the meals and avoid snacks.
我想试一试。你的推理和你的经验使我确信接受这个挑战。我的计划是弄清楚我吃什么和多久吃一次,这样我就会有一个基线——我会拍下饭菜的照片,避免吃零食。

There after, I will reduce the number of meals. Sounds great on paper. I am wondering if the time of the day you eat the meal is critical. I eat out with family and friends, usually evenings. Also, weekends I eat more.
之后,我将减少进餐次数。在纸面上听起来很棒。我想知道你一天中吃饭的时间是否很关键。我和家人和朋友一起出去吃饭,通常是晚上。另外,周末我吃得更多。

How do you deal with those ‘off’ days and do you find it difficult to reset to this habit when you have them.
你如何处理那些“休息”的日子,当你有它们时,你是否发现很难改成这个习惯。

Hey, 
First, let me say how much i appreciate the knowledge you provide. Your youtube videos are undoubtedly some of the best as far as nutrition (at least) goes. Anyway, lets get to the topic.
首先,让我说我非常感谢您提供的知识。就营养(至少)而言,您的 youtube 视频无疑是最好的视频之一。无论如何,让我们进入这个话题。

Im a 17 yrs old basketball player who dreams of playing pro. I would like to hear your opinion about my diet. Im training a lot, at least 2 hours every day and some times i train twice a day. I love eating one low carb meal a day (at night) .
我是一名 17 岁的篮球运动员,梦想着打职业球员。我想听听你对我的饮食的看法。我训练很多,每天至少 2 小时,有时我一天训练两次。我喜欢每天吃一顿低碳水化合物餐(晚上)。

From what you mention in your videos, this method of eating is the best both for longevity and health. I primarily eat a huge bowl of salad (tons of veggies, some eggs and cheese) and some animal protein (meat/fish).
从您在视频中提到的内容来看,这种饮食方法对长寿和健康都是最好的。我主要吃一大碗沙拉(大量的蔬菜,一些鸡蛋和奶酪)和一些动物蛋白(肉/鱼)。

Let me say that i love training fasted since im full of energy and that i dont have any issue eating a huge meal at night!! Here are my questions: 1) Will this type of diet be ok for me?? 2) Will i be able to recover from my workouts perfectly??
让我说我喜欢禁食训练,因为我精力充沛,而且我晚上吃一顿大餐没有任何问题!以下是我的问题:1)这种饮食对我有用吗??2) 我能完美地从锻炼中恢复过来吗??

3) Are carbs a must for such a level of high intensity training?? 4) Is it ok if the animal products are not top quality (organic, grass fed meat etc)?? 5) i have read that low carb/keto is not optimal for growth.
3) 碳水化合物是这种高强度训练的必要条件吗??4) 如果动物产品质量不高(有机、草饲肉等)可以吗?5) 我读过低碳水化合物/酮症对生长不是最佳选择。

Since im still young and im expected to grow more, can a diet like that be harmful to my growth?? Finally, 6) what kind of diet would you recommend to support my needs?? Looking forward to your answer.
既然我还年轻,而且我预计会长得更多,这样的饮食会对我的成长有害吗??最后,6) 您会推荐哪种饮食来支持我的需求?期待您的回答。

Kind regards 亲切问候

Hi Joseph, Namaste from India!
嗨,约瑟夫,来自印度的Namaste!

I loved your video and the guide and had one thing in particular I wanted to ask you. I started Intermittent Fasting on the 24th of March 2017 and am eating only twice a day. My meal is mostly rice & chicken, less of the former.
我喜欢你的视频和指南,有一件事特别想问你。我从2017年3月24日开始间歇性禁食,每天只吃两次。我的饭菜主要是米饭和鸡肉,较少是前者。

I intend to start working out and plan to eat my first meal at 1 pm and then got to the gym for 1 hour at 4:30 pm then have my last meal at 9:30 pm. Now if I take a post workout protein shake at 5:30 pm after my workout will this have any negative effect in any way ?
我打算开始锻炼,并计划在下午 1 点吃第一顿饭,然后在下午 4:30 去健身房 1 小时,然后在晚上 9:30 吃最后一顿饭。现在,如果我在锻炼后下午 5:30 服用锻炼后蛋白质奶昔,这会以任何方式产生任何负面影响吗?

Also another thing, is there any long term drawback of consuming black coffee or green tea ? Thank you.
还有一件事,饮用黑咖啡或绿茶是否有任何长期的缺点?谢谢。

Hi, I had a similar regime like yours for about 1 year, my energy levels where high, i was loosing weight at a fast pace, but after about 1 year I had a huge painful bile crisis, after that i started feeling weaker, for whatever reason my hair start falling and my bile was hurting.
嗨,我有像你这样的类似制度大约 1 年了,我的能量水平很高,我的体重在快速下降,但大约 1 年后,我经历了巨大的痛苦胆汁危机,之后我开始感觉更虚弱,无论出于何种原因,我的头发开始脱落,我的胆汁很痛。

It seems that loosing weight affected my bile, and sand and stones formed there, so even if everything seems perfect, be sure to check your health regularly.
似乎体重减轻影响了我的胆汁,那里形成了沙子和石头,所以即使一切看起来都很完美,也要定期检查你的健康状况。

[…] [Had a lot of great questions so I made a FAQ! https://lifeforbusypeople.com/2016/09/06/eating-once-a-day-questions/%5D […]
[…][有很多很棒的问题,所以我做了一个常见问题解答! https://lifeforbusypeople.com/2016/09/06/eating-once-a-day-questions/%5D [...]

[…] English only: – Intermittent Fasting – Longevity and Why I now eat One Meal a Day -> FAQ with a lot of information – Top 5 benefits eating one meal a day / Vegan Athlete – How to eat One Meal a Day […]
[…]仅限英语: – 间歇性禁食 – 长寿以及为什么我现在每天吃一顿饭 -> 包含大量信息的常见问题解答 – 每天吃一顿饭的 5 大好处 / 素食运动员 – 如何每天吃一顿饭 [...]

I’m sorry I just read your article and see that it is only translated in japanese and german currently. Any chance you could make a summary video or post?
对不起,我刚刚阅读了您的文章,发现它目前仅被翻译成日语和德语。你有没有机会制作一个摘要视频或帖子?

http://www.sunmark.co.jp/eng/book/health-and-beauty17/

Judging by this page he has some very interesting things to say.
从这个页面来看,他有一些非常有趣的事情要说。

Thank you! 谢谢!

Interesting video and article Joseph but i wanted to know one thing considering my body type. I am around 5’11, 68 kgs and 32 years old, soon to be 33.
有趣的视频和文章约瑟夫,但考虑到我的体型,我想知道一件事。我大约 5 英尺 11 英尺,68 公斤,32 岁,即将 33 岁。

As you can see that I am already underweight for my height and I loose weight very fast if I don’t eat properly which makes me wonder if this plan will work for me.
正如你所看到的,我的身高已经体重不足了,如果我吃得不好,我会很快减肥,这让我想知道这个计划是否对我有用。

I would appreciate any comments or views from you on this. I am also going to the gym and doing squats, pull ups and other body weight exercises to increase muscle mass.
我将不胜感激您对此的任何评论或意见。我也要去健身房做深蹲、引体向上和其他体重锻炼,以增加肌肉质量。

Thanks 谢谢

I am a “professional” dieter middle age super yo-yo. I agree fully with this theory. I shall try it once again.
我是一个“专业”的节食者,中年超级溜溜球。我完全同意这个理论。我会再试一次。

When I was 100.lbs smaller …..I used to fret about my weight and design my own meal plan, which included pushing myself to feel real hunger, 2 meals a day to eventually one. I was feeling great! and was looking great….
当我小 100.lbs 时.....我曾经担心自己的体重并设计自己的饮食计划,其中包括强迫自己感到真正的饥饿,每天两餐到最终一餐。我感觉很好!而且看起来很棒......

Unfortunately I cave in to pressure and searched out doctors advise he pair me up with a nurse nutritionist who pushed the “eat 5 meals /portion a day” bad advise 🙁 As I person who has struggled with emotional (addiction) eating.
不幸的是,我屈服于压力并寻找医生建议他将我与一位护士营养师配对,他提出了“每天吃 5 餐/份”的糟糕建议🙁,因为我是一个与情绪化(成瘾)饮食作斗争的人。

It gave me permission to eat (and cheat) all day long. I am now off the charts (can only guess my weight) feeling so unhealthy (trapped) and shame …. perhaps by sharing my story here publicly It may be the first step to recovery. Also I have developed type II diabetes 🙁
它允许我整天吃东西(和作弊)。我现在不在图表上(只能猜测我的体重)感觉如此不健康(被困)和羞耻......也许通过在这里公开分享我的故事,这可能是恢复的第一步。我也患上了II型糖尿病 🙁

Hello Joseph! 你好约瑟夫!

I appreciate the research you digested for us and presented it in such compact format.
我很欣赏您为我们消化的研究,并以如此紧凑的格式呈现。

My wife and I practice IF and we feel great! so much less cognitive fog. awesome.
我和我的妻子练习IF,我们感觉很好!认知迷雾少得多。棒。

Regarding the coconut oil and using it to cook, I saw that it consists of nearly 95% saturated fat.
关于椰子油和用它来烹饪,我看到它由近 95% 的饱和脂肪组成。

https://www.youtube.com/watch?v=v_ONFix_e4k discusses how the intake of saturated fats (and sugar, trans fats, excess iron and copper) increase risk of Alzheimer’s disease. What’s your take on that?
https://www.youtube.com/watch?v=v_ONFix_e4k 讨论了饱和脂肪(以及糖、反式脂肪、过量的铁和铜)的摄入如何增加患阿尔茨海默病的风险。您对此有何看法?

cheers, 干杯
Alex 亚历克斯

Thanks for the comment, Alex.
谢谢你的评论,亚历克斯。

Yes, coconut oil is very high in saturated fat. However, I would not be worried about it, assuming you’re not consuming it along with a massive amount of fiberless carbohydrates. I don’t mean to initiate a “My expert vs.
是的,椰子油的饱和脂肪含量非常高。但是,我不会担心它,假设你没有把它和大量的无纤维碳水化合物一起食用。我并不是要发起“我的专家与。

your expert” battle, but I really recommend checking this presentation “The Oiling of America” – https://www.youtube.com/watch?v=fvKdYUCUca8
你的专家“的战斗,但我真的建议查看这个演示文稿”美国的石油“——https://www.youtube.com/watch?v=fvKdYUCUca8

It creates a very sound line of logic explaining why saturated fat is not something to be feared. It’s long, but worth it.
它创造了一个非常合理的逻辑线,解释了为什么饱和脂肪不是一件值得害怕的事情。这很长,但值得。

P.S. I agree with Neal Barnard that Sugar, Trans Fats and excess Iron are not conducive to health. (I’m not entirely familiar with the effects of excess copper)
P.S. 我同意尼尔·巴纳德(Neal Barnard)的观点,即糖,反式脂肪和过量的铁不利于健康。(我并不完全熟悉过量铜的影响)

Finding you on the net (on youtube specifically) is going to be a life changing event for me. actually i got into your video after viewing that of dr. Sinclair, among others.
在网上找到你(特别是在 youtube 上)对我来说将是一个改变生活的事件。实际上,我是在看了博士的视频后进入你的视频的。辛克莱等。

Thanks so much! To long and happy life!
非常感谢!为了长寿和幸福的生活!

Hi Joseph, 嗨,约瑟夫,

You said here that after undertaking this one-day-a-meal diet, that you started growing bigger and more defined muscles from your exercise. Could you post a few pictures to show your progress from before the diet and now?
你在这里说,在进行了这种每天一餐的饮食之后,你开始从锻炼中长出更大、更清晰的肌肉。你能发布几张照片来展示你从节食前到现在的进步吗?

fasting is certainly good for certain hours but for some people fasting for days or weeks can’t be as beneficial for example if i take my case i dont have eneough fats to accommodate the needs of my body it will start tearing muscle tissues as last Resort so i think its good but not for everbody, i want to be healthy and to lean more for a plant based diet and avoid eating all the time cause it increases my mental sharpness it buys me time and less meal prepping to go through
禁食在某些小时内当然是有益的,但对于某些人来说,禁食数天或数周并不能那么有益,例如,如果我拿我的情况来说,我没有脂肪来满足我身体的需要,它会开始撕裂肌肉组织作为最后的手段,所以我认为它很好,但对每个人来说都不是好事, 我想保持健康,更多地依靠植物性饮食,避免一直进食,因为它增加了我的精神敏锐度,为我赢得了时间,减少了准备饭菜的时间

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