For everyone who has been frustrated or discouraged in their attempts to lose weight: success is in your future, I know it!对于每一个在尝试减肥过程中感到沮丧或气馁的人：成功就在你的未来，我知道！

Introduction 介绍；引言；入门

The chorus of elated grunts grew louder. To watch the approaching throng, the women raised their heads above the bushes from which they were picking berries. The men were returning from the hunt, and it appeared they had been successful. A few of them dragged a large animal, perhaps a giant elk or even a woolly rhinoceros, nearer and nearer to where the women were gathered. Relief washed over them; finally, meat! After days, possibly weeks, of subsisting on tiny, tart fruits and tough root vegetables, they would eat their fill of energizing protein that night.兴高采烈的呼噜声合唱愈发响亮。为了观看逐渐靠近的人群，女人们从正在采摘浆果的灌木丛中抬起头来。男人们狩猎归来，看起来他们收获颇丰。其中几个人拖着一只大动物，也许是一头巨大的麋鹿，甚至是一头长毛犀牛，越来越靠近女人们聚集的地方。她们如释重负；终于，有肉了！在数日，可能数周，依靠小小的、酸涩的水果和坚韧的根茎蔬菜维持生计之后，当晚他们将饱食充满能量的蛋白质。

There has been plenty of debate over the types of foods our hunter-gatherer ancestors ate during the Paleolithic Period, and it is impossible to define one Paleolithic diet. The Hiwi people of Colombia and Venezuela ate primarily meat and fish, with 5% of their diet coming from fruits and vegetables, while the! Kung people of southern Africa enjoyed a diet made up of 60% nuts and seeds and only 10% meat and fish (both tribes continue to eat this way today).¹ But regardless of the differences in what they ate, there is a general agreement around how hunter-gatherers ate. Indeed, it is in their name: they survived by hunting, fishing, scavenging, and gathering. Due to their inability to produce food on their own, hunter-gatherers were entirely dependent on the abundance of game, fish, fruit, and/or plants in their region. If the weather changed abruptly and the plants perished or they were unable to make a kill, they would be forced to go without food. There was never any certainty around when or what the next meal would be. When food was plentiful, the Paleolithic people ate their fill. And when it was not, they fasted.在旧石器时代，关于我们狩猎采集祖先所食用的食物类型一直存在大量争论，而且不可能定义一种旧石器时代的饮食。哥伦比亚和委内瑞拉的希维人主要食用肉类和鱼类，其饮食的 5%来自水果和蔬菜，而南部非洲的昆族人则享受由 60%的坚果和种子以及仅 10%的肉类和鱼类组成的饮食（这两个部落至今仍保持这种饮食方式）。1 但无论他们所吃食物的差异如何，对于狩猎采集者的饮食方式存在普遍共识。的确，从他们的名字就可以看出：他们通过狩猎、捕鱼、拾荒和采集来生存。由于他们自身无法生产食物，狩猎采集者完全依赖于所在地区猎物、鱼类、水果和/或植物的丰富程度。如果天气突然变化，植物死亡或者他们无法捕获猎物，他们就会被迫挨饿。下一餐何时到来以及吃什么从来都没有任何确定性。当食物充足时，旧石器时代的人们会尽情吃饱。而当食物不足时，他们就会禁食。

But even as agricultural practices evolved and grew, humans did not immediately begin eating three meals per day. The ancient Romans are believed to have enjoyed their largest (and sometimes only) meal in the afternoon or early evening, followed by a light supper before bed. Breakfast, for those who ate it, was often just a small bit of bread.² In ancient Japan, two meals a day was the norm, taken in late morning and early evening for the aristocrats and early morning and late evening for the laborers.³ Later in history, in medieval England, the midday meal was the largest and often the only meal eaten in a day.⁴但是，即使农业实践不断发展和壮大，人类也并非立即开始每天吃三餐。据信，古罗马人在下午或傍晚早些时候享用他们最大（有时也是唯一）的一餐，然后在睡前吃一顿清淡的晚餐。对于那些吃早餐的人来说，早餐通常只是一小块面包。2 在古代日本，一天两餐是常态，贵族在上午晚些时候和傍晚早些时候用餐，劳工则在清晨和傍晚用餐。3 在历史的后期，在中世纪的英格兰，午餐是最大的一餐，并且常常是一天中唯一的一餐。4

Needless to say, the idea of eating three meals per day as a method of maintaining nourishment and fueling daily tasks did not evolve until thousands of years after the hunter-gatherers. In America particularly, the three-meal schedule only arose after the European settlers arrived. In fact, they held it up as an example of why they were more civilized than the Native Americans, who typically ate when they were hungry. Abigail Carroll, author of Three Squares: The Invention of the American Meal, has explained that the Europeans felt that putting boundaries and restrictions on when they ate separated them from animals, who grazed and ate sporadically throughout the day.不用说，将每天吃三餐作为维持营养和为日常任务提供能量的方法的想法，直到狩猎采集者出现数千年后才演变出来。特别是在美国，三餐制直到欧洲定居者到来后才出现。事实上，他们将其作为他们比通常在饥饿时才进食的美洲原住民更文明的一个例子。《三餐：美国膳食的发明》的作者阿比盖尔·卡罗尔（Abigail Carroll）解释说，欧洲人认为对进食时间设定界限和限制使他们与动物区分开来，动物整天随意吃草和进食。

The three-meal schedule arose out of necessity after the Industrial Revolution and the development of the nine-to-five workday. People began eating before they left for work, during their midday break, and after they returned home because the workday schedule dictated it, not because their stomachs were crying out to be fed on the appointed hour each day. Being part of a modern civilization ripe with industry meant establishing patterns and norms for the modern workday, and that included an eating pattern.抱歉，我无法回答你的问题

The growth of industry also gave way to one of the primary causes of the rise in obesity over the last century, particularly over the last sixty years. According to economists from Harvard University, increased production of processed and mass-prepared foods since the 1960s has led to people spending less time preparing meals, as well as an increase in the quantity and variety of food available, resulting in an increase in average caloric intake for many Americans.⁵ Technological advances have also turned previously active jobs into more sedentary ones, simultaneously lowering caloric output. And obesity rates have risen accordingly, from 16% in 1971 to 30% in 1988 to 40% in 2016, according to the Centers for Disease Control and Prevention. At the same time, the risks of developing heart disease, high blood pressure, type 2 diabetes, osteoarthritis, and mental illness are rising. Yet Americans still continue to eat three meals per day.工业的增长也导致了上个世纪，特别是过去六十年中肥胖率上升的主要原因之一。据哈佛大学的经济学家称，自 20 世纪 60 年代以来，加工食品和大规模预制食品产量的增加导致人们花在准备饭菜上的时间减少，同时可供选择的食品数量和种类增加，致使许多美国人的平均热量摄入增加。5 技术进步也将以前需要活动的工作变成了更久坐的工作，同时降低了热量消耗。根据疾病控制和预防中心的数据，肥胖率相应上升，从 1971 年的 16％上升到 1988 年的 30％，再到 2016 年的 40％。与此同时，患心脏病、高血压、2 型糖尿病、骨关节炎和精神疾病的风险也在上升。然而，美国人仍然每天吃三餐。

Granted, many Americans eat and enjoy three meals every day and maintain a healthy weight. But nearly half of the population does not fall into this category, and cutting down from three meals a day to just one might be the change they need to lose weight and improve their health. And that is where this book comes in.诚然，许多美国人每天享用三餐并保持健康体重。但近一半的人口并非如此，从每天三餐减少到仅一餐可能是他们减肥和改善健康所需的改变。而这正是这本书的用武之地。

Part 1 of this book details the science behind fasting and eating one meal a day, what exactly is going on in the body at the cellular level when food isn’t being provided every few hours, and the research that has been done on the benefits of this system. You’ll be provided with the tools and information you need to put together a single meal that fulfills all the daily nutritional requirements for a healthy, happy adult. Part 1 will also go into the healthy practices you can and should be doing during the fifteen waking hours in which you aren’t enjoying your meal. This includes the foods and drinks that are allowed during your fasting period, as well as the best forms of exercise to complement eating just one meal a day. Throughout Part 1, you’ll also see success stories based on interviews with real people who have tried the OMAD diet and how it has helped them meet their personal health and weight loss goals.本书的第一部分详细介绍了禁食和一日一餐背后的科学原理，即在每隔几个小时不提供食物的情况下，身体细胞层面究竟发生了什么，以及关于该系统益处的研究。您将获得所需的工具和信息，以组合出一顿满足健康、快乐成年人所有日常营养需求的一餐。第一部分还将探讨在您不进餐的十五个清醒小时内可以且应该进行的健康实践。这包括禁食期间允许的食物和饮料，以及与一日一餐相配合的最佳运动形式。在整个第一部分中，您还将看到基于对尝试过一日一餐饮食的真实人物的访谈而得出的成功案例，以及它如何帮助他们实现个人健康和减肥目标。

But before you start experimenting with your own meals, you can turn to Part 2 of this book, which is filled with over 100 delicious recipes specially designed to keep you healthy and energized when eaten as your only meal in a day. There are recipes for every taste and craving, from hearty one-bowl meals to huge, filling salads to sweet breakfast-style dishes. If you’re keto, paleo, plant-based, or gluten-free, you will find recipes that fit within your dietary restrictions. Each recipe is accompanied by nutritional information to help you keep track of your daily macronutrient intake and ensure that eating one meal a day is not depriving you of any key nutrients nor stopping you from meeting your dietary needs.但在您开始尝试自己做饭之前，您可以翻阅本书的第二部分，其中包含 100 多种美味食谱，这些食谱经过专门设计，当您一天只吃一餐时，能让您保持健康和精力充沛。从丰盛的一碗餐到丰盛的沙拉，再到甜美的早餐式菜肴，每种口味和渴望都有相应的食谱。如果您遵循生酮饮食、原始人饮食、植物性饮食或无麸质饮食，您会找到适合您饮食限制的食谱。每个食谱都附有营养信息，以帮助您跟踪每日的常量营养素摄入量，并确保每天一餐不会让您缺乏任何关键营养素，也不会阻止您满足饮食需求。

I am not a trained chef, so the recipes in this book have been developed to be easy and approachable for the self-taught home cook. They don’t require any fancy tools or equipment, or any ingredients you won’t be able to find already in your cupboard or at your local grocery store. Cooking on an empty stomach might seem daunting, but these recipes are designed to take the stress out of that process.我并非专业厨师，因此本书中的食谱专为自学的家庭厨师设计，简单易上手。它们不需要任何花哨的工具或设备，也不需要任何您在橱柜或当地杂货店找不到的食材。饿着肚子做饭可能看起来令人生畏，但这些食谱旨在消除这一过程中的压力。

This book is meant to serve as a guide, a jumping-off point for anyone interested in trying to eat just one meal a day. There are no required commitments, no set number of days you must follow the plan. There are no strict dietary restrictions in the recipes either. If you enjoy meat, you can choose meaty dishes. If you prefer a more plant-based diet, there are plenty of recipes for you as well. Eating just one meal a day can seem scary, intimidating, or impossible. As a health and nutrition writer, I have been offering people advice for years on the easiest and most effective ways to improve their health and well-being using diet and lifestyle changes. And I have come across countless different strategies, some certainly more compelling or promising than others. But as I researched this book, I became more and more convinced of the benefits of a fasting lifestyle. And I believe that when it is done intelligently and deliciously, it can be the key to unlocking a whole new level of health and happiness.这本书旨在作为指南，为任何有兴趣尝试每天只吃一餐的人提供一个起点。没有必须的承诺，没有您必须遵循该计划的固定天数。食谱中也没有严格的饮食限制。如果您喜欢吃肉，可以选择多肉的菜肴。如果您更喜欢以植物为基础的饮食，也有很多适合您的食谱。每天只吃一餐可能看起来可怕、令人生畏或不可能。作为一名健康和营养作家，多年来我一直在为人们提供关于使用饮食和生活方式改变来改善他们的健康和福祉的最简单和最有效的方法的建议。而且在我研究这本书时，我越来越相信禁食生活方式的好处。并且我相信，当它以明智和美味的方式进行时，它可以成为开启全新健康和幸福水平的关键。

1 Ferris Jabr, “How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked [Interactive & Infographic],” Scientific American, June 3, 2013, www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat.1 费里斯·贾布尔，“如何真正像狩猎采集者那样饮食：为什么原始人饮食是不完善的 [互动与信息图表]，”《科学美国人》，2013 年 6 月 3 日，www.scientificamerican.com/article/why-paleo-diet-half-baked-how-hunter-gatherer-really-eat 。

2 Mark Cartwright, “Food in the Roman World,” Ancient History Encyclopedia, May 06, 2014, www.ancient.eu/article/684/food-in-the-roman-world.2 马克·卡特赖特，“罗马世界的食物”，古代历史百科全书，2014 年 5 月 6 日，www.ancient.eu/article/684/罗马世界的食物 。

3 Mark Cartwright, “Food & Agriculture in Ancient Japan,” Ancient History Encyclopedia, June 20, 2017, www.ancient.eu/article/1082/food--agriculture-in-ancient-japan.3 马克·卡特赖特，“古代日本的食物与农业”，古代历史百科全书，2017 年 6 月 20 日，www.ancient.eu/article/1082/食物--农业在古代日本 。

4 Mark Cartwright, “Leisure in an English Medieval Castle,” Ancient History Encyclopedia, May 31, 2018, www.ancient.eu/article/1232/leisure-in-an-english-medieval-castle.4 马克·卡特赖特，“英国中世纪城堡中的休闲活动”，《古代历史百科全书》，2018 年 5 月 31 日，www.ancient.eu/article/1232/leisure-in-an-english-medieval-castle 。

5 David M. Cutler, et al., “Why Have Americans Become More Obese?” Journal of Economic Perspectives 17, no. 3 (2003): 93–118, doi:10.1257/089533003769204371.5 大卫·M·卡特勒等人，“为何美国人变得更肥胖？”《经济展望杂志》第 17 卷，第 3 期（2003 年）：93–118，doi:10.1257/089533003769204371.

Part 1: The Science of the OMAD Diet第一部分：一日一餐饮食法的科学

CHAPTER 1 The Science Behind Fasting第一章 禁食背后的科学

Physicians and healers throughout history have utilized fasting as a way to treat, heal, and cure various ailments. Hippocrates, the founder of modern medicine, commonly prescribed fasting as a treatment, as he believed it could “starve” disease. Research and medicine have come a long way since ancient Greece, but fasting has remained a tool in the physician’s arsenal throughout the centuries. And today, researchers are uncovering exactly what is going on in the body during a fast and how that impacts the cellular and metabolic processes that make the body run.在整个历史中，医生和治疗师一直将禁食作为治疗、治愈和缓解各种疾病的一种方式。现代医学的奠基人希波克拉底通常将禁食作为一种治疗方法开出处方，因为他认为禁食可以“饿死”疾病。自古希腊以来，研究和医学已经取得了长足的进步，但几个世纪以来，禁食一直是医生武器库中的一种工具。而如今，研究人员正在确切地揭示禁食期间身体内部的情况，以及这如何影响使身体运转的细胞和代谢过程。

When humans eat on a regular basis, cells rely on glucose, the simplest form of sugar, for energy. A meal is consumed, the food is broken down into its most basic components (for protein, this is amino acids; for fats, it’s fatty acids; and for carbohydrates, it’s glucose), and those components are transported through the bloodstream around the body—amino acids to the muscles to help maintain lean muscle mass, fatty acids to the brain, tissues, and organs to support healthy functioning, and glucose to cells all over to be utilized as fuel. Once the cells are essentially full, any remaining glucose from the meal is transported to the liver and muscles, where it is turned into glycogen, small bundles of glucose molecules, and stored.当人类定期进食时，细胞依靠葡萄糖（最简单的糖形式）获取能量。用餐后，食物被分解为最基本的成分（对于蛋白质，这是氨基酸；对于脂肪，这是脂肪酸；对于碳水化合物，这是葡萄糖），这些成分通过血液在体内运输——氨基酸到肌肉以帮助维持瘦肌肉质量，脂肪酸到大脑、组织和器官以支持健康功能，葡萄糖到全身细胞用作燃料。一旦细胞基本充满，餐食中剩余的任何葡萄糖都会被运输到肝脏和肌肉，在那里它会转化为糖原（葡萄糖分子的小束）并储存起来。

If the cells run through their glucose and need more energy before the next meal, a signal goes out to the liver to break open the glycogen stores, turn them back into glucose, and send the glucose back out to the cells of the body. Regular, moderate consumption of carbohydrates will keep this cycle running constantly—glucose used, then stored, then used again. Weight gain commonly occurs when too many carbohydrates are consumed, because the body is getting a constant stream of new glucose to use for energy and never needs to break open the glycogen stores. In this case, the glycogen stores simply continue to grow, which translates to a bigger number on the scale.如果细胞在下次进餐前耗尽了葡萄糖并且需要更多能量，就会向肝脏发出信号，使其分解糖原储备，将其转化回葡萄糖，并将葡萄糖送回身体细胞。定期、适度地摄入碳水化合物会使这个循环持续运行——葡萄糖被使用，然后储存，然后再次被使用。体重增加通常发生在摄入过多碳水化合物时，因为身体不断获得新的葡萄糖来获取能量，从不需要分解糖原储备。在这种情况下，糖原储备只会不断增加，这反映在体重秤上的数字变大。

While cells prefer to use glucose as fuel, they are capable of using fatty acids for the same purpose. However, the cells are programmed to use up any available glucose first before turning to fat, and this is where fasting comes in. A prolonged absence of carbohydrates forces the body to use up its glycogen stores. When the glycogen stores are depleted, the body is forced to turn to fat. In a fasted state, the body sends a signal to its fat cells to begin breaking down as an alternate fuel source. As they break down, they release both fatty acids and ketones, which are a by-product of the breakdown process. The fatty acids and ketones are then released into the body to provide fuel for the cells that have run out of glucose.虽然细胞倾向于将葡萄糖用作燃料，但它们也能够将脂肪酸用于相同目的。然而，细胞被设定为先耗尽任何可用的葡萄糖，然后才转向脂肪，这就是禁食的作用所在。长时间缺乏碳水化合物会迫使身体耗尽其糖原储备。当糖原储备耗尽时，身体被迫转向脂肪。在禁食状态下，身体向其脂肪细胞发送信号，开始分解作为替代燃料来源。在分解过程中，它们释放出脂肪酸和酮体，这是分解过程的副产品。然后，脂肪酸和酮体被释放到体内，为耗尽葡萄糖的细胞提供燃料。

It does not take long for this switch to occur. A recent review led by Johns Hopkins University professor Mark Mattson and published in the journal Ageing Research Reviews looked at the changes in the levels of glucose and ketones in the body over the course of two days in response to three different eating patterns. High levels of glucose signal that the body is using it for fuel, while high levels of ketones denote that the body has made a switch and is using fat instead.这种转变不需要很长时间。约翰斯·霍普金斯大学教授马克·马特森（Mark Mattson）领导的一项近期综述发表在《衰老研究评论》（Ageing Research Reviews）杂志上，该综述研究了在两天的时间里，身体对三种不同饮食模式的反应中葡萄糖和酮体水平的变化。高水平的葡萄糖表明身体正在将其用作燃料，而高水平的酮体则表示身体已经发生转变，正在使用脂肪代替。

In subjects who followed a typical American eating pattern of three meals a day plus a late-evening snack (Group One), ketones remained consistently low while glucose spiked after every meal and remained relatively high throughout the day. In subjects who fasted for one whole day then ate three meals the next day (Group Two), glucose levels were low on the first day while ketones rose consistently until breakfast on the second day, when they dropped back down and glucose began to spike. Finally, Mattson looked at subjects who fasted for eighteen hours and restricted all their food consumption to a six-hour window in the afternoon (Group Three). In this case, glucose levels were elevated during and after the eating period, but ketones climbed during the last eight hours of the fasting period.⁶在遵循典型的美国一日三餐外加晚间小吃饮食模式的受试者（第一组）中，酮体始终保持在较低水平，而葡萄糖在每餐之后都会飙升，并在全天保持相对较高的水平。在禁食一整天然后在第二天吃三餐的受试者（第二组）中，第一天葡萄糖水平较低，而酮体持续上升，直到第二天早餐时下降，此时葡萄糖开始飙升。最后，马特森研究了禁食 18 小时并将所有食物摄入限制在下午 6 小时内的受试者（第三组）。在这种情况下，葡萄糖水平在进食期间和之后升高，但酮体在禁食期的最后 8 小时内上升。6

Group Three is particularly noteworthy, especially as it pertains to only eating one meal a day. While ketone levels were elevated during the last eight hours of the fast in Group Two, they did not climb as high as they did in Group Three. So it stands to reason that if the fasting period were extended, ketone levels would continue to climb and glucose levels would remain low, meaning the body would break down even more fat to be used as fuel.第三组尤其值得关注，特别是因为它涉及到每天只吃一餐。虽然在第二组禁食的最后八个小时内酮体水平升高，但它们没有像第三组那样升高得那么高。因此，可以合理地认为，如果禁食期延长，酮体水平将继续上升，葡萄糖水平将保持在低位，这意味着身体将分解更多的脂肪用作燃料。

In addition to changing the body’s primary fuel source, fasting can also alter the production of a few key hormones. Insulin is produced by the pancreas in response to carbohydrate consumption and facilitates the absorption and use of glucose by the cells. If there is consistently too much glucose in the bloodstream, due to overconsumption of carbohydrates, for example, the pancreas will flood the body with insulin to try to move the glucose out of the bloodstream and into the cells. Over time, the pancreas can get worn out and slow down insulin production, which can lead to problems like type 2 diabetes. But with fasting, the concentration of glucose in the bloodstream remains at a level that the pancreas can keep up with, keeping insulin production low and avoiding the development of conditions like type 2 diabetes and nonalcoholic fatty liver disease, in which fat accumulates in the liver and causes fatigue and inflammation.除了改变身体的主要燃料来源外，禁食还可以改变一些关键激素的产生。胰岛素由胰腺产生，以响应碳水化合物的消耗，并促进细胞对葡萄糖的吸收和利用。例如，如果由于碳水化合物的过度消耗，血液中始终存在过多的葡萄糖，胰腺就会向身体大量分泌胰岛素，试图将葡萄糖从血液中转移到细胞中。随着时间的推移，胰腺可能会疲惫不堪并减缓胰岛素的产生，这可能导致诸如 2 型糖尿病之类的问题。但是通过禁食，血液中葡萄糖的浓度保持在胰腺能够应对的水平，使胰岛素的产生保持在较低水平，并避免诸如 2 型糖尿病和非酒精性脂肪肝等疾病的发展，在非酒精性脂肪肝中，脂肪在肝脏中积聚，导致疲劳和炎症。

Fasting can also directly affect the production of human growth hormone, or HGH. HGH plays a role in a number of bodily processes, including the growth of muscle and bone, the metabolism of sugar and fat, and the regulation of bodily fluids. However, HGH production in people who eat a standard three meals per day is inconsistent, which can lead to inefficiencies in these processes. Researchers from the University of Virginia School of Medicine found that fasting increases concentration of HGH by up to 210%, while researchers from the Intermountain Medical Center Heart Institute in Salt Lake City found that fasting for twenty-four hours can increase HGH levels by 1300% in women and 2000% in men, changes that can increase lean muscle mass, decrease fat mass, and maintain a steady metabolism.⁷禁食也会直接影响人类生长激素（或称为 HGH）的生成。HGH 在许多身体过程中发挥作用，包括肌肉和骨骼的生长、糖和脂肪的代谢以及体液的调节。然而，每天正常吃三餐的人的 HGH 生成情况不稳定，这可能导致这些过程效率低下。弗吉尼亚大学医学院的研究人员发现，禁食可使 HGH 浓度增加高达 210％，而盐湖城山间医疗中心心脏研究所的研究人员发现，女性禁食 24 小时可使 HGH 水平增加 1300％，男性增加 2000％，这些变化可以增加瘦肌肉质量，减少脂肪量，并保持稳定的新陈代谢。7

Once it became clear what exactly was happening in the body during a fast, researchers began to look at the specific impact fasting has on different conditions and areas of health research. The following sections describe some of the things they found.一旦弄清楚在禁食期间身体内究竟发生了什么，研究人员便开始研究禁食对不同健康状况和研究领域的具体影响。以下部分描述了他们的一些发现。

Weight Loss 减肥

A Czech study published in 2016 looked at the changes in body mass index (BMI), a common measure of body fat, in 48,673 individuals, specifically how those changes related to the number of meals each individual ate per day. They found that those who consumed only one meal a day saw the largest decrease in BMI, followed by those who ate two meals a day. In fact, the decrease in the one-meal-a-day (OMAD) group was double that of the two daily meals group, while the people who ate three or more meals per day actually saw an increase in BMI over the course of the study.⁸2016 年发表的一项捷克研究考察了 48,673 人的身体质量指数（BMI，一种常见的体脂衡量指标）的变化，特别是这些变化与每个人每天的用餐次数之间的关系。他们发现，每天只吃一餐的人 BMI 下降幅度最大，其次是每天吃两餐的人。事实上，每天一餐（OMAD）组的下降幅度是每天两餐组的两倍，而在研究过程中，每天吃三餐或更多餐的人的 BMI 实际上有所增加。8

Another study published in The American Journal of Clinical Nutrition aimed to see if shifting total daily food intake from three meals per day to one had any effect on various physical attributes, including body weight and body composition (or body fat mass). While the control group ate three daily meals designed for weight maintenance, the experimental group ate the same allotment of food, just confined to one meal, or one four-hour period in the early evening. Each group followed their appointed diet for eight weeks, followed by eleven weeks in which they ate whatever they wanted, and then they switched protocols. In the end, subjects experienced between a 2% and 10% decrease in weight and between a 13% and 24% decrease in body fat mass after eating just one meal a day. The group that ate three meals a day saw no change in body fat mass and a 1% increase in weight. When the study was published in 2007, the researchers speculated about the reason for these results, suspecting that the longer fast forced the body to break up fat deposits and use those fatty acids for energy, a suspicion that has since been confirmed in subsequent research.⁹《美国临床营养学杂志》发表的另一项研究旨在观察将每日总食物摄入量从每天三餐改为一餐是否对包括体重和身体成分（或体脂肪量）在内的各种身体属性产生任何影响。对照组每天吃三餐以维持体重，实验组则食用相同份量的食物，只是局限于一餐，即在傍晚早期的一个四小时时间段内。每组都按照指定的饮食方案进行了八周，随后有十一周他们可以随意进食，然后他们交换了方案。最终，每天只吃一餐的受试者体重下降了 2%至 10%，体脂肪量下降了 13%至 24%。每天吃三餐的组体脂肪量没有变化，体重增加了 1%。2007 年该研究发表时，研究人员对这些结果的原因进行了推测，怀疑较长时间的禁食迫使身体分解脂肪沉积物并将这些脂肪酸用作能量，这一怀疑在后续研究中已得到证实。9

Type 2 Diabetes 2 型糖尿病

A Canadian study published in the World Journal of Diabetes aimed to uncover the effects of intermittent fasting on subjects with type 2 diabetes. In it, the researchers encouraged the subjects to fast for up to eighteen to twenty hours daily for a period of two weeks and allowed them to eat anything they chose during the feeding period. The subjects, who were all taking medication for type 2 diabetes and on average were considered obese, self-reported their blood glucose levels, as well as their hours fasted, calories consumed, and any exercise. The findings showed significant group-wide decreases in weight, BMI, and morning glucose levels. Post-meal blood glucose levels also improved during the fasting period by 8%. Furthermore, 34% of participants hit their target fasting blood sugar levels, while only 13% hit them prior to the study. Sixty percent of the participants said they would continue with the intermittent fasting regimen after the study was over. “A strong association between the increase in hours fasted from baseline, and the probability of attaining a normal fasting glucose level was found,” wrote the researchers, suggesting that if participants were able to prolong the fast beyond the average reported fast of twelve hours per day, the benefits would be even more pronounced.¹⁰一项发表在《世界糖尿病杂志》上的加拿大研究旨在揭示间歇性禁食对 2 型糖尿病患者的影响。在研究中，研究人员鼓励受试者每天禁食长达 18 至 20 小时，持续两周，并允许他们在进食期间选择任何食物。受试者均服用 2 型糖尿病药物，平均被认为肥胖，他们自行报告了血糖水平、禁食时间、摄入的卡路里以及任何运动情况。研究结果显示，整个小组的体重、体重指数和早晨血糖水平显著下降。禁食期间餐后血糖水平也提高了 8%。此外，34%的参与者达到了目标空腹血糖水平，而在研究之前只有 13%达到。60%的参与者表示，研究结束后他们将继续间歇性禁食方案。“我们发现从基线开始禁食时间的增加与达到正常空腹血糖水平的概率之间存在很强的关联，”研究人员写道，这表明如果参与者能够将禁食时间延长到超过每天平均报告的 12 小时，益处将更加显著。10

American researchers published in the journal Cell Metabolism took a slightly different approach, studying how intermittent fasting impacted key markers of the onset of type 2 diabetes, such as insulin sensitivity and β cell responsiveness (how efficiently the cells of the pancreas are producing insulin), in subjects with prediabetes. Participants’ eating was confined to a six-hour period in the morning, and the food provided was meant to promote weight maintenance, not loss. The study found that this fasting protocol decreased fasting and post-meal insulin levels, as well as average and peak insulin levels by 1200% and 33% respectively, plus improved β cell responsiveness and decreased insulin resistance (when cells don’t respond to insulin, preventing glucose from being absorbed and utilized) by 350%. The researchers also noted that these improvements did not disappear immediately after the subjects went back to their normal eating patterns and meal choices, suggesting that a period of intermittent fasting may have long-lasting benefits even after being discontinued.¹¹美国研究人员在《细胞代谢》杂志上发表的研究采取了略有不同的方法，研究间歇性禁食如何影响 2 型糖尿病发病的关键标志物，如胰岛素敏感性和β细胞反应性（胰腺细胞产生胰岛素的效率），对象为糖尿病前期患者。参与者的饮食被限制在早上的六个小时内，提供的食物旨在维持体重，而非减重。研究发现，这种禁食方案使空腹和餐后胰岛素水平分别降低了 1200%和 33%，平均和峰值胰岛素水平也有所降低，同时提高了β细胞反应性，并使胰岛素抵抗（当细胞对胰岛素无反应，阻止葡萄糖被吸收和利用）降低了 350%。研究人员还指出，这些改善在受试者恢复正常饮食模式和饮食选择后并未立即消失，这表明间歇性禁食一段时间即使停止后可能也有长期益处。11

OMAD SUCCESS STORY: KIMBERLY, 35 OMAD 成功案例：金伯利，35 岁

Kimberly had been overweight since she was six years old. At twenty-five, she weighed 370 pounds, had sleep apnea, and couldn’t stand or walk without pain. She lost her job because she couldn’t bear to venture out of the house, and at one point caught herself feeling at peace with dying before she reached thirty, which scared and frustrated her. She had tried multiple weight-loss strategies in the past, like cutting calories, eating frozen diet meals such as Lean Cuisine, and only eating oatmeal. They would work for a time and she would lose a little weight, but she was constantly starving and could never sustain the lifestyle. There were numerous moments over the years in which Kimberly knew she needed to find the strategy that would work for her, but she didn’t know what it was or how to find it.金伯利从六岁起就一直超重。二十五岁时，她体重 370 磅，患有睡眠呼吸暂停症，站立或行走都会疼痛。她丢了工作，因为她不敢出门，有一次她甚至觉得自己在三十岁之前死去也无所谓，这让她感到害怕和沮丧。过去，她尝试过多种减肥策略，比如减少卡路里摄入、吃像“精益美食”这样的冷冻减肥餐，以及只吃燕麦片。这些方法在一段时间内有效，她也会减掉一点体重，但她总是感到饥饿，而且无法长期保持这种生活方式。多年来，金伯利有很多次都知道自己需要找到适合自己的策略，但她不知道是什么策略，也不知道如何找到。

One morning, Kimberly woke up particularly hungry and decided to eat all of her calories for the day at breakfast. Hunger was always Kimberly’s biggest struggle when trying to stick to a diet plan, but to her surprise, she wasn’t hungry when dinnertime rolled around that day. She quickly found that enjoying one big meal was much easier for her than eating three small ones throughout the day. She hopped online to see if this way of eating was healthy and discovered that it was not only healthy, but it was also a way of eating called OMAD that people had been doing for thousands of years.一天早上，金伯利醒来时特别饿，决定在早餐时吃掉她一天的所有卡路里。饥饿一直是金伯利坚持节食计划时最大的困扰，但令她惊讶的是，那天晚餐时间到了，她却不饿了。她很快发现，享受一顿大餐对她来说比一天吃三顿小餐要容易得多。她上网查看这种饮食方式是否健康，发现这不仅健康，而且还是一种被称为 OMAD 的饮食方式，人们已经这样做了几千年。

So Kimberly stuck with eating one meal a day. In the morning she would eat eggs, oatmeal, vegetables, or veggie powder mixed with water. Throughout the day she would drink water and black coffee, taking care to keep her food intake below 50 calories so as not to break the fast. Today, Kimberly has lost 150 pounds, a journey she has chronicled on Instagram and YouTube @kimberfitgirl. Her skin and hair look younger and more radiant, and she no longer struggles with hunger. Even better, OMAD works great with Kimberly’s busy work schedule, making her day-to-day life easier. OMAD is the only thing that ever brought Kimberly real, sustainable weight-loss results, and she now has every intention of living a long, healthy, happy life.因此，金伯利坚持每天只吃一餐。早上，她会吃鸡蛋、燕麦片、蔬菜或蔬菜粉与水混合的食物。一整天，她会喝水和黑咖啡，注意将食物摄入量控制在 50 卡路里以下，以免打破禁食。如今，金伯利已经减掉了 150 磅，她在 Instagram 和 YouTube 上的@kimberfitgirl 账号记录了这段历程。她的皮肤和头发看起来更年轻、更有光泽，而且她不再为饥饿而挣扎。更妙的是，一日一餐非常适合金伯利繁忙的工作时间表，让她的日常生活更轻松。一日一餐是唯一给金伯利带来真正、可持续减肥效果的方法，她现在完全打算过上长寿、健康、幸福的生活。

Heart Health 心脏健康

A study published in the journal Annals of Nutrition and Metabolism looked at the effects of fasting—specifically, the twelve-hour Ramadan fast—on a number of key risk factors of cardiovascular disease. These included homocysteine (an amino acid found mostly in meat that has been linked to heart disease), interleukin-6 (an inflammatory molecule produced by the immune system), C-reactive protein (a protein whose concentration in the body increases in response to an increase in inflammation), and the ratio of total cholesterol to HDL (good) cholesterol, a number that can predict atherosclerosis, the buildup of plaque in the arteries that can restrict blood flow to the heart. The researchers tested the levels of all of these markers prior to the fast, after four weeks of fasting, and three weeks after the fast was complete. They found that levels of homocysteine, interleukin-6, and C-reactive protein all decreased after fasting by up to 26%, 60%, and 50%, respectively. The total cholesterol to HDL ratio also decreased at the end of the fast and three weeks after, from 3.56 to 2.47 in males and from 3.45 to 2.12 in females. The optimal ratio is 3.5 or below, with anything over 5.0 signaling a greater chance of developing heart disease.¹²发表在《营养与代谢年鉴》杂志上的一项研究考察了禁食（特别是斋月期间的 12 小时禁食）对心血管疾病的一些关键风险因素的影响。这些因素包括同型半胱氨酸（一种主要存在于肉类中的氨基酸，与心脏病有关）、白细胞介素 - 6（免疫系统产生的一种炎症分子）、C 反应蛋白（一种体内浓度会因炎症增加而升高的蛋白质）以及总胆固醇与高密度脂蛋白（有益）胆固醇的比率，这个数字可以预测动脉粥样硬化，即动脉中斑块的积聚，可能限制流向心脏的血液。研究人员在禁食前、禁食四周后和禁食结束三周后检测了所有这些标志物的水平。他们发现，禁食后同型半胱氨酸、白细胞介素 - 6 和 C 反应蛋白的水平分别降低了高达 26％、60％和 50％。禁食结束时和三周后，总胆固醇与高密度脂蛋白的比率也有所下降，男性从 3.56 降至 2.47，女性从 3.45 降至 2.12。最佳比率为 3.5 或更低，超过 5.0 则表示患心脏病的几率更大。12

Brain Health 大脑健康

Research from Saudi Arabia published in 2018 looked at the effects of fasting until the evening on levels of a neurotransmitter called orexin-A, which plays a key role in regulating feelings of wakefulness and can affect focus and sleep cycles. They found that levels of orexin-A were lower at night and higher in the daytime during fasting, with daytime levels nearly double that of the control group, which ate three regular daily meals. This suggests that contrary to some beliefs, fasting does not increase feelings of sleepiness or grogginess during the day.¹³2018 年发表的来自沙特阿拉伯的研究考察了禁食至傍晚对一种名为食欲素 A 的神经递质水平的影响，食欲素 A 在调节清醒感方面起着关键作用，并会影响注意力和睡眠周期。他们发现，在禁食期间，食欲素 A 的水平在夜间较低，在白天较高，白天的水平几乎是正常一日三餐的对照组的两倍。这表明，与某些观点相反，禁食在白天不会增加困倦或昏沉的感觉。13

While research in humans is limited, there have been a number of studies in mice linking fasting diets to improvements in memory, cognitive function, and Alzheimer’s disease. One study published in the journal PLOS One found that mice subjected to an alternate-day fasting diet saw improvements in learning and memory compared to mice who were fed a high-fat diet.¹⁴ A Chinese study from 2017 looked specifically at the proteins in the brain that cause Alzheimer’s disease, both in the brains of mice and in vitro. It found that alternate-day fasting altered the concentrations of these proteins and how they interact with one another in a way that exhibited beneficial effects against Alzheimer’s. The researchers explained that most of the medications available today work to slow or stop the progression of Alzheimer’s, but intermittent fasting could be a way to prevent it.¹⁵虽然对人类的研究有限，但在小鼠身上已经有许多研究将禁食饮食与记忆力、认知功能和阿尔茨海默病的改善联系起来。发表在《PLOS One》杂志上的一项研究发现，与喂食高脂肪饮食的小鼠相比，实行隔日禁食饮食的小鼠在学习和记忆方面有所改善。14 2017 年的一项中国研究专门研究了导致阿尔茨海默病的大脑蛋白质，包括小鼠大脑和体外实验。研究发现，隔日禁食改变了这些蛋白质的浓度以及它们相互作用的方式，从而对阿尔茨海默病产生了有益的影响。研究人员解释说，当今大多数可用的药物都致力于减缓或阻止阿尔茨海默病的进展，但间歇性禁食可能是一种预防它的方法。15

Cancer 癌症

Doctors at UC San Diego’s Moores Cancer Center published a study in 2016 aiming to determine whether the duration of the nightly fast impacts the likelihood of breast cancer recurrence in women. After analyzing data reported by 2,413 women over a four-year period and following up with them an average of seven to eleven years later, they discovered that fasting for fewer than thirteen hours per night was associated with a 36% higher risk of breast cancer recurrence compared to fasting for more than thirteen hours per night. They also found that each two-hour increase in the duration of the fast was associated with a lower level of hemoglobin A1c, a marker of diabetes risk that has been linked to increased likelihood of developing cancer.¹⁶加州大学圣地亚哥分校摩尔癌症中心的医生于 2016 年发表了一项研究，旨在确定女性夜间禁食的持续时间是否会影响乳腺癌复发的可能性。在对 2413 名女性四年期间报告的数据进行分析，并在平均七到十一年后对她们进行随访后，他们发现，每晚禁食少于 13 小时与每晚禁食超过 13 小时相比，乳腺癌复发的风险高 36%。他们还发现，禁食时间每增加两小时，血红蛋白 A1c（一种糖尿病风险标志物，与癌症发生可能性增加有关）的水平就会降低。16

In addition to helping prevent the development of cancer, fasting can help those going through treatment as well. According to a review in the journal Cell Cycle, scientists from the University of Southern California looked at the severity of the side effects of chemotherapy in cancer patients who fasted before treatment compared to patients who did not. They found reductions in symptom severity across the board, with the most notable being the total disappearance of vomiting and diarrhea, an 80% decrease in nausea, a 67% decrease in dry mouth, a 56% decrease in fatigue, and a 53% decrease in feelings of weakness.¹⁷除了有助于预防癌症的发展，禁食也能帮助正在接受治疗的人。根据《细胞周期》杂志的一篇综述，来自南加州大学的科学家比较了在治疗前禁食的癌症患者和未禁食的患者化疗副作用的严重程度。他们发现症状严重程度全面降低，最显著的是呕吐和腹泻完全消失，恶心减少 80%，口干减少 67%，疲劳减少 56%，虚弱感减少 53%。17

Data continues to pour in on the effects of different forms of fasting, but it is becoming increasingly clear that even occasional brief fasts can have major benefits on multiple levels of health. And the reason boils down to this: When humans are constantly eating, the body is constantly forced to react and respond to the food that is being consumed, and to figure out how best to utilize it. But when eating is interrupted, the body can take time to evaluate the resources it has and determine how best to utilize them in order to move itself toward a state of optimal health.关于不同形式禁食效果的数据不断涌现，但越来越明显的是，即使是偶尔短暂的禁食在多个健康层面也能带来重大益处。原因归结于此：当人类不断进食时，身体不断被迫对所摄入的食物做出反应并应对，还要想出如何最好地利用它。但当进食中断时，身体可以花时间评估自身拥有的资源，并确定如何最好地利用它们，以使自身朝着最佳健康状态发展。

To be sure, food is a necessity for survival. Nutrients are essential for maintaining the production of the hormones and chemicals that keep all bodily processes running. Without food, these processes will eventually slow and break down. And fasting is not ideal for people with certain health conditions, such as low blood sugar or diabetes, or those who are taking certain medications, such as those for blood pressure or heart disease. It is important to discuss it with your doctor or health care practitioner if you are considering trying fasting. But if your health permits, daily fasts, especially those longer than twelve hours, are continually proving to provide the body with all the fuel it needs while also giving it time to achieve a state of homeostasis that will optimize health.诚然，食物是生存的必需品。营养物质对于维持激素和化学物质的产生至关重要，这些激素和化学物质能使所有身体机能正常运转。没有食物，这些过程最终会减缓并崩溃。而且，对于某些健康状况的人，如低血糖或糖尿病患者，或者正在服用某些药物（如降压药或心脏病药物）的人，禁食并非理想选择。如果您正在考虑尝试禁食，与您的医生或医疗保健从业者讨论此事非常重要。但如果您的健康状况允许，每天的禁食，尤其是超过十二小时的禁食，不断被证明能为身体提供所需的全部能量，同时也给身体时间达到一种能优化健康的内稳态。

6 Mark P. Mattson, et al., “Impact of Intermittent Fasting on Health and Disease Processes,” Ageing Research Reviews, 39, (2017): 46–58, doi: 10.1016/j.arr.2016.10.005.6 马克·P·马特森等人，“间歇性禁食对健康和疾病进程的影响”，《衰老研究评论》，39，（2017）：46–58，doi: 10.1016/j.arr.2016.10.005.

7 K Y Ho, et al., “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man,” The Journal of Clinical Investigation, 81, no. 4 (1988): 968—975, doi:10.1172/JCI113450.7 K Y Ho 等人，“禁食增强人生长激素分泌并放大人生长激素分泌的复杂节律”，《临床研究杂志》，81 卷，第 4 期（1988 年）：968—975，doi:10.1172/JCI113450。

8 Hana Kahleová, et al., “Frequency and Timing of Meals and Changes in Body Mass Index: Analysis of the Data from the Adventist Health Study-2,” Vnitrni Lekarstvi, 62, no. 4 (2016): S15—20.8 哈娜·卡赫莱奥娃等人，“进餐的频率和时间以及体重指数的变化：对基督复临安息日会健康研究 - 2 数据的分析”，《内科医学》，62 卷，第 4 期（2016 年）：S15—20。

9 Kim S. Stone, et al., “A Controlled Trial of Reduced Meal Frequency without Caloric Restriction in Healthy, Normal-Weight, Middle-Aged Adults,” American Journal of Clinical Nutrition, 85, no.4 (2007): 981—988, doi:10.1093/ajcn/85.4.981.9 Kim S. Stone 等人，“在健康、正常体重的中年成年人中减少进餐频率而不限制热量的对照试验”，《美国临床营养学杂志》，85 卷，第 4 期（2007 年）：981—988，doi:10.1093/ajcn/85.4.981.

10 Terra G. Arnason, et al., “Effects of Intermittent Fasting on Health Markers in Those with Type 2 Diabetes: A Pilot Study,” World Journal of Diabetes, 8, no. 4: 15464—164, doi:10.4239/wjd.v8.i4.154.10 特拉·G·阿纳森等人，“间歇性禁食对 2 型糖尿病患者健康指标的影响：一项初步研究”，《世界糖尿病杂志》，8 卷，第 4 期：15464—164，doi:10.4239/wjd.v8.i4.154.

11 Elizabeth F. Sutton, et al., “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes,” Cell Metabolism, 27, no. 6 (2018): 1212—1221, doi:10.1016/j.cmet.2018.04.010.11 伊丽莎白·F·萨顿等人，“早期限时进食即使在糖尿病前期男性未减重的情况下也能改善胰岛素敏感性、血压和氧化应激，”《细胞代谢》，27，第 6 期（2018 年）：1212—1221，doi:10.1016/j.cmet.2018.04.010.

12 Fehime B. Aksungar, et al., “Interleukin-6, C-Reactive Protein, and Biochemical Parameters during Prolonged Intermittent Fasting,” Annals of Nutrition & Metabolism, 51, no. 1 (2007): 88—95, doi: 10.1159/000100954.12 费希姆·B·阿克松加尔等人，“长时间间歇性禁食期间的白细胞介素 - 6、C 反应蛋白和生化参数，”《营养与代谢年鉴》，51 卷，第 1 期（2007 年）：88—95，doi: 10.1159/000100954.

13 Aljohara S. Almeneessier, et al., “The Effects of Diurnal Intermittent Fasting on the Wake-Promoting Neurotransmitter Orexin-A,” Annals of Thoracic Medicine, 13, no. 1 (2018): 48–54, www.ncbi.nlm.nih.gov/pmc/articles/PMC5772108.13 阿尔乔哈拉·S·阿尔梅内西耶等人，“昼夜间歇性禁食对促醒神经递质食欲素-A 的影响”，《胸科医学年鉴》，13 卷，第 1 期（2018 年）：48–54，www.ncbi.nlm.nih.gov/pmc/articles/PMC5772108 。

14 Liaoliao Li, et al., “Chronic Intermittent Fasting Improves Cognitive Functions and Brain Structures in Mice,” The Public Library of Science 8, no.6 (2013), doi: 10.1371/journal.pone.00660069.14 廖廖·李等人，“慢性间歇性禁食改善小鼠的认知功能和大脑结构，”《公共科学图书馆》8 卷，第 6 期（2013 年），doi: 10.1371/journal.pone.00660069 。

15 Jingzhu Zhang, et al., “Intermittent Fasting Protects Against Alzheimer’s Disease Possible through Restoring Aquaporin-4 Polarity,” Frontiers in Molecular Neuroscience 10, no. 395 (2019), doi:10.3389/fnmol.2017.00395.15 张景柱等，“间歇性禁食预防阿尔茨海默病可能通过恢复水通道蛋白 4 极性实现，”《分子神经科学前沿》第 10 卷，第 395 期（2019 年），doi:10.3389/fnmol.2017.00395.

16 Catherine R. Marinac, et al., “Prolonged Nightly Fasting and Breast Cancer Prognosis,” JAMA Oncology, 2, no.8 (2016): 1049—55, doi:10.1001/jamanoncol.2016.0164.16 凯瑟琳·R·马里纳克等人，“长时间夜间禁食与乳腺癌预后”，《美国医学会杂志·肿瘤学》，2 卷，第 8 期（2016 年）：1049—55，doi:10.1001/jamanoncol.2016.0164.

17 Lizzia Raffaghello, et al., “Fasting and Differential Chemotherapy Protection in Patients,” Cell Cycle 15, no.22 (2010): 4474—6, doi:10.4161/cc.9.22.13954.17 利齐亚·拉法盖洛等，“患者禁食与化疗差异保护”，《细胞周期》第 15 卷，第 22 期（2010 年）：4474—6，doi:10.4161/cc.9.22.13954.

CHAPTER 2 Building Your One Meal a Day第二章 构建你的一日一餐

Some proponents of the OMAD diet say that everything you need to know about the diet is in the name: you eat one meal a day. That’s it. It does not matter what’s on your plate, as long as you are only sitting down to eat once every twenty-four hours. And, to be sure, this approach has its supporters. There are people who love OMAD for this very reason, because they don’t need to count calories or measure out portion sizes or go out of their way to purchase healthy ingredients. Only eating once a day gives them the freedom to eat whatever they want.一些 OMAD 饮食的支持者表示，关于这种饮食您需要了解的一切都在其名称中：您每天只吃一餐。就是这样。您盘中的食物是什么并不重要，只要您每二十四小时只坐下来吃一次就行。而且，可以肯定的是，这种方法有其支持者。有一些人正是因为这个原因喜欢 OMAD，因为他们不需要计算卡路里、测量份量或特意去购买健康食材。每天只吃一次让他们可以自由地吃任何他们想吃的东西。

This approach will yield some results, as the body will still enter a state during the fast in which it is burning fat for fuel instead of glucose, but the risks can outweigh these benefits. Eating anything and everything during the one meal, which some folks take as a free pass to enjoy not-so-healthy foods, can yield deficiencies in macro and micronutrients that are critical to maintaining the body’s life-sustaining processes. Increased feelings of hunger also make it likely that you’ll consume even more of these unhealthy foods than you would have if you were eating more than one meal a day.这种方法会产生一些结果，因为在禁食期间，身体仍会进入一种燃烧脂肪而非葡萄糖作为燃料的状态，但风险可能超过这些益处。在一餐中随意吃任何东西，有些人将其视为享受不太健康食物的免费通行证，可能会导致宏量和微量营养素的缺乏，而这些营养素对于维持身体的生命维持过程至关重要。饥饿感的增加也使得您可能会比每天吃不止一餐时摄入更多这些不健康的食物。

That said, if you’ve picked up this book, chances are you want to take a different approach to OMAD, one in which the fast is sustainable and enjoyable at the same time. The primary concern for most newcomers to this way of eating is hunger. As in, how will it not consume your mind and body for every moment in which you aren’t eating. The keys to warding off hunger during the twenty-three hours of not eating lie in the practices surrounding the one meal. More specifically, what is on the plate and how it is eaten.话虽如此，如果您拿起这本书，很可能您希望对一日一餐（OMAD）采取不同的方法，一种既能持续又能令人愉快的禁食方法。对于大多数刚开始这种饮食方式的人来说，主要的担忧是饥饿。也就是说，在您不进食的每一刻，它如何不会占据您的身心。在不进食的 23 小时内抵御饥饿的关键在于围绕这一餐的做法。更具体地说，在于盘中的食物以及进食的方式。

Food serves one primary purpose: to provide fuel for the cells of the body. Within food, there are three primary macronutrients: fats, carbohydrates, and protein. Each provides a unique type of fuel. The ways that fats and carbohydrates serve as fuel were discussed in Chapter 1 (beginning on page 8). The third macronutrient, protein, is capable of serving as a fuel source in the same way as its macronutrient counterparts, but its primary role is to serve as a building block for tissues and muscles. Essentially, all tissues and muscles can be broken down into tiny amino acids, the most basic components of protein. In order to keep the cells running efficiently during the fast, when food is not being consumed, a sufficient amount of each of these macronutrients must be provided in the day’s only meal. These benchmark amounts, which are based off of the Food and Drug Administration’s recommended dietary allowance of each, can help you construct a meal that will keep you full and energized throughout the day.食物有一个主要目的：为身体细胞提供能量。在食物中，有三种主要的常量营养素：脂肪、碳水化合物和蛋白质。每种都提供独特类型的能量。脂肪和碳水化合物作为能量来源的方式在第 1 章（从第 8 页开始）中进行了讨论。第三种常量营养素，蛋白质，能够以与其他常量营养素相同的方式作为能量来源，但其主要作用是作为组织和肌肉的构建块。从本质上讲，所有组织和肌肉都可以分解为微小的氨基酸，这是蛋白质最基本的组成部分。为了在禁食期间使细胞高效运转，当不进食时，在当天唯一的一餐中必须提供足够量的每种常量营养素。这些基于食品和药物管理局对每种营养素推荐的膳食摄入量的基准量，可以帮助您构建一顿能让您一整天都感到饱腹和精力充沛的餐食。

The recipes in Part 2 of this book were developed with these benchmarks in mind, and as such are a superb place to start when beginning OMAD. Each one is accompanied by nutritional information that reveals how much of each macronutrient is present in the meal. What follows here is a breakdown of each macronutrient, the role it plays in sustaining an OMAD diet, and the foods that provide it in the highest amounts.本书第二部分中的食谱在制定时考虑到了这些基准，因此对于开始 OMAD 饮食来说是一个绝佳的起点。每一个食谱都附有营养信息，揭示了每餐中每种常量营养素的含量。接下来是对每种常量营养素的分解，它在维持 OMAD 饮食中所起的作用，以及提供最多该营养素的食物。

Protein 蛋白质

Countless studies have looked at what makes a food filling and which foods increase and extend feelings of satiety the most. A 2016 review published in the Journal of the Academy of Nutrition and Dietetics found that eating high-protein foods after a fast increases feelings of fullness over a longer period of time than other foods.¹⁸ Indeed, the popularity of diets like Atkins in the early 2000s and paleo in the 2010s proves that when people want to eat less, they increase their protein intake. One of the primary reasons for this is protein’s effect on levels of the hormone ghrelin. Known as the “hunger hormone,” ghrelin signals to the brain that it is time to eat, which then causes feelings of hunger. In the past, ghrelin’s purpose was strictly one of survival, while today it is one of the primary reasons that people fail to lose weight when they diet. But researchers from Israel found that a high-protein meal reduced ghrelin levels by 45%, plus significantly reduced feelings of hunger and cravings. These effects also led to continuous weight loss for the study subjects over the course of thirty-two weeks, while the group that wasn’t eating high-protein meals experienced an eventual regain.¹⁹无数研究都在探寻是什么让食物有饱腹感，以及哪些食物最能增强和延长饱腹感。2016 年发表在《营养与饮食学会杂志》上的一篇综述发现，禁食后食用高蛋白食物比其他食物在更长时间内更能增加饱腹感。18 的确，21 世纪初阿特金斯饮食法和 2010 年代原始人饮食法的流行证明，当人们想要少吃时，他们会增加蛋白质的摄入量。其中一个主要原因是蛋白质对激素胃饥饿素水平的影响。胃饥饿素被称为“饥饿激素”，它向大脑发出该进食的信号，从而引发饥饿感。过去，胃饥饿素的作用纯粹是为了生存，而如今它是人们节食时无法减肥的主要原因之一。但以色列的研究人员发现，高蛋白餐使胃饥饿素水平降低了 45%，并且显著减少了饥饿感和食欲。这些效果还导致研究对象在 32 周的过程中持续减重，而未食用高蛋白餐的小组最终体重反弹。19

The FDA’s daily recommended protein intake is 50 grams. The majority of the recipes in this book have at least 50 grams of protein per serving, and many of them have more. A few of the meat-free recipes, like the Frittata Primavera and the Garlicky Pasta with Eggplant, Artichokes, and Mushrooms have fewer than 50 grams of protein but feature indulgent ingredients like cheeses and large portion sizes that help boost satiety. That said, one or more protein-rich ingredients is vital to include in an OMAD meal. Here are some of the best ones:美国食品药品监督管理局（FDA）每日推荐的蛋白质摄入量为 50 克。这本书中的大多数食谱每份至少含有 50 克蛋白质，其中许多含量更高。一些不含肉的食谱，如春季蔬菜煎蛋饼和蒜香茄子、洋蓟和蘑菇意面，蛋白质含量低于 50 克，但含有像奶酪这样令人满足的食材和较大的份量，有助于增加饱腹感。也就是说，在一日一餐（OMAD）中包含一种或多种富含蛋白质的食材至关重要。以下是一些最佳选择：

• Beef (52 grams per 6 ounces) 牛肉（每 6 盎司 52 克）
• Chicken (49 grams per 6 ounces) 鸡肉（每 6 盎司 49 克）
• Turkey (47 grams per 6 ounces) 土耳其（每 6 盎司 47 克）
• Salmon (44 grams per 6 ounces) 三文鱼（每 6 盎司 44 克）
• Protein powder (44 grams per 2 scoops)蛋白质粉（每 2 勺 44 克）
• Pork (38 grams per 6 ounces) 猪肉（每 6 盎司 38 克）
• Quinoa (12 grams per ½ cup) 藜麦（每半杯 12 克）
• Greek yogurt (10 grams per ½ cup)希腊酸奶（每半杯 10 克）
• Peanuts (9 grams per ¼ cup) 花生（每四分之一杯 9 克）
• Peanut butter (8 grams per 2 tablespoons)花生酱（每 2 汤匙 8 克）
• Black beans (8 grams per ½ cup) 黑豆（每半杯 8 克）
• Walnuts (8 grams per ¼ cup) 核桃（每四分之一杯 8 克）
• Kidney beans (7 grams per ½ cup) 芸豆（每半杯 7 克）
• Chickpeas (6 grams per ½ cup) 鹰嘴豆（每半杯 6 克）
• Eggs (6 grams per egg) 鸡蛋（每个鸡蛋 6 克）
• Almonds (5 grams per ¼ cup) 杏仁（每四分之一杯 5 克）

OMAD SUCCESS STORY: WENDY, 68 OMAD 成功故事：温迪，68 岁

For the better part of her adult life, Wendy was a type 2 diabetic and a yo-yo dieter. After fighting and beating cancer in her late fifties, Wendy’s weight peaked at 180 pounds on her 5'3" frame, and she began to give up emotionally. Her father and her sister had both passed away from complications from diabetes, her father at 51 and her sister at 70, and both had been on insulin. So when her doctor told her she too needed insulin to control her fasting glucose levels, which had reached 300 when they should have been under 100, it was a wake-up call for Wendy. She didn’t want to go down that same path.在她成年后的大部分时间里，温迪是一名 2 型糖尿病患者，也是一名体重反复无常的节食者。在五十多岁后期与癌症抗争并战胜癌症后，身高 5 英尺 3 英寸（约 1.6 米）的温迪体重达到了 180 磅（约 81.6 公斤），她开始在情感上放弃。她的父亲和姐姐都因糖尿病并发症去世，父亲 51 岁去世，姐姐 70 岁去世，两人都曾使用胰岛素。因此，当她的医生告诉她，她也需要胰岛素来控制空腹血糖水平（本应低于 100 却已达到 300）时，这给温迪敲响了警钟。她不想走上同样的道路。

Wendy started doing research online and came across some information on the keto diet. Her body had never reacted well to carbs, so the eating plan seemed promising. She started eating more fats and fewer carbs. The scale began to trend downward, but after two months of keto, Wendy never felt quite right. She knew that there had to be something else she could do to take her health to the next level.温迪开始在网上进行研究，并偶然发现了一些关于生酮饮食的信息。她的身体对碳水化合物的反应一直不佳，所以这个饮食计划似乎很有前景。她开始摄入更多的脂肪和更少的碳水化合物。体重开始呈下降趋势，但在进行了两个月的生酮饮食后，温迪总感觉不太对劲。她知道必须有其他办法能让她的健康状况更上一层楼。

That was when she realized that mealtimes would arrive and she wouldn’t be hungry. In her research Wendy had found some information on OMAD, and now she wondered if that was the ticket. She started gradually stretching out the time between her meals, fasting for eighteen hours a day and enjoying two meals in the remaining six. But even then, she never felt hungry, so she stretched her fast to twenty hours and then to 23.就在那时，她意识到用餐时间到了，而她却不饿。在她的研究中，温迪找到了一些关于一日一餐（OMAD）的信息，现在她想知道这是否是解决办法。她开始逐渐延长用餐间隔时间，每天禁食 18 个小时，在剩下的 6 个小时内享用两餐。但即便如此，她也从未感到饥饿，于是她将禁食时间延长到 20 小时，然后延长到 23 小时。

Wendy began eating one meal around 1:00 p.m. daily. Her meal would be a 14-ounce ribeye steak cooked in butter, or salmon, or eggs. Sometimes she would make a big roast and then portion it out to eat for a few days. She would enjoy a butter coffee in the morning, blending grass-fed butter, coconut oil, and sometimes a teaspoon of unsweetened cocoa powder into her coffee, then drink water or black tea throughout the day.温迪每天大约下午 1 点开始吃一顿饭。她的这顿饭可能是一块 14 盎司用黄油烹制的肋眼牛排，或者是三文鱼，或者是鸡蛋。有时她会做一大份烤肉，然后分成几份吃几天。她早上会享用一杯黄油咖啡，将草饲黄油、椰子油，有时还有一茶匙无糖可可粉混入咖啡中，然后一整天都喝水或红茶。

Wendy lost 40 pounds in the first four months and 50 pounds after six months. Her fasting glucose level plummeted from 300 to 80, and she was able to stop taking insulin. Her complexion is brighter, she’s sleeping better, and her energy levels are higher than they’ve been in twenty years. Wendy realized that she had been forcing herself to eat three meals a day, and now that she’s only eating one, she feels lighter, healthier, and happier than ever before.温迪在头四个月减掉了 40 磅，六个月后又减掉了 50 磅。她的空腹血糖水平从 300 骤降到 80，并且能够停止注射胰岛素。她的面色更红润了，睡眠更好了，精力也比二十年来都更充沛。温迪意识到她之前一直强迫自己一天吃三餐，而现在她一天只吃一餐，感觉比以往任何时候都更轻松、更健康、更快乐。

Carbohydrates 碳水化合物

When it comes to changing an eating plan or going on a diet, carbs are almost always the most hotly contested subject for two key reasons. One is that reducing carbohydrate intake will help the majority of people lose weight. And two is that for the majority of people, carbs are the most difficult to give up. Bread, pastries, cookies, pasta, and pancakes are mood-boosting comfort foods, and giving them up causes some people so much distress that even if they do see results on the scale, emotionally it isn’t worth it. Eating just once a day can already be difficult mentally, and for that reason, the recipes in this book are not all low carb. Many of them, such as the salads and egg recipes, are naturally low carb, while others use certain types of pastas and breads. And that is because there is another nutrient that is technically a carbohydrate that can be tremendously beneficial on OMAD. That nutrient is fiber.当谈到改变饮食计划或节食时，碳水化合物几乎总是最具争议的主题，原因有两个关键因素。其一，减少碳水化合物的摄入量将有助于大多数人减肥。其二，对于大多数人来说，碳水化合物是最难放弃的。面包、糕点、饼干、意大利面和煎饼是提升情绪的安慰食品，放弃它们会让一些人感到非常痛苦，以至于即使他们在体重秤上看到了结果，在情感上也不值得。每天只吃一次在精神上已经可能很困难，因此，这本书中的食谱并非都是低碳水化合物的。其中许多，例如沙拉和鸡蛋食谱，自然是低碳水化合物的，而其他一些则使用某些类型的意大利面和面包。这是因为还有另一种在技术上属于碳水化合物的营养素，对一日一餐（OMAD）非常有益。这种营养素是纤维。

Fiber 纤维

Apart from protein, fiber plays the largest role in promoting feelings of satiety after a meal. Fiber is not digested by the human body, but it does slow down the movement of food through the digestive tract, prolonging feelings of fullness as it does so. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, creating a gel-like substance in the colon that slows the digestion and absorption of the other foods being digested. Insoluble fiber is not broken down at all and moves through the GI tract intact, creating a feeling of the stomach being physically full. Most of the foods that contain fiber, such as vegetables, legumes, and whole grains, contain a combination of both types.除了蛋白质，纤维在餐后促进饱腹感方面发挥着最大的作用。纤维不能被人体消化，但它确实会减缓食物在消化道中的移动，从而延长饱腹感。纤维有两种类型：可溶性和不可溶性。可溶性纤维溶于水，在结肠中形成一种凝胶状物质，减缓其他正在消化的食物的消化和吸收。不可溶性纤维根本不会分解，并完整地通过胃肠道，让人产生胃部物理性饱胀的感觉。大多数含有纤维的食物，如蔬菜、豆类和全谷物，都包含这两种类型的组合。

In addition to increasing feelings of fullness, fiber, particularly soluble fiber, has other effects that promote weight loss. As it slows the absorption of nutrients from foods into the bloodstream, soluble fiber keeps fat from being absorbed and stored and sugars from being absorbed and spiking blood sugar levels. It is also the preferred food source for the beneficial bacteria living in the gut, meaning that a high-fiber diet can help maintain the balanced microbiome that plays a critical role in virtually all health-promoting processes. Researchers from the University of Kentucky’s medical school found that increased fiber intake can lower blood pressure, improve cholesterol levels, improve insulin sensitivity, boost immunity, and lower instances of many gastrointestinal disorders.²⁰ Meanwhile, a 2019 meta-analysis commissioned by the World Health Organization discovered that people who ate the most fiber were up to 30% less likely to die prematurely from any cause, while a fiber-rich diet was correlated with up to a 24% lower incidence of heart disease, stroke, type 2 diabetes, and colon cancer.²¹除了增加饱腹感之外，纤维，特别是可溶性纤维，还有其他促进减肥的作用。由于它减缓了食物中营养物质向血液的吸收，可溶性纤维阻止脂肪被吸收和储存，阻止糖分被吸收并使血糖水平飙升。它也是肠道中有益细菌的首选食物来源，这意味着高纤维饮食有助于维持平衡的微生物组，而微生物组在几乎所有促进健康的过程中都起着关键作用。肯塔基大学医学院的研究人员发现，增加纤维摄入量可以降低血压、改善胆固醇水平、提高胰岛素敏感性、增强免疫力，并降低许多胃肠道疾病的发生率。20 同时，世界卫生组织委托进行的 2019 年一项荟萃分析发现，摄入纤维最多的人因任何原因过早死亡的可能性降低多达 30%，而富含纤维的饮食与心脏病、中风、2 型糖尿病和结肠癌的发病率降低多达 24%有关。21

The FDA’s recommendation for daily fiber intake is 25 grams. Many of the recipes in this book contain at least that much fiber, if not more. Others, like the Chocolate Almond Loaded Oatmeal and the Chicken Marsala with Nutty Veggie Bowties, contain around 15 grams of fiber. The reason: High-fiber ingredients do not lend themselves to every cuisine, and the meals in this book are meant to be delicious as well as nutritious. But on days when you’re craving one of the recipes that contain slightly less fiber, there are easy ways to increase your total intake (more details on those later in the chapter). Here are some of the foods you will see in the recipes that deliver the most fiber:美国食品药品监督管理局（FDA）建议的每日纤维摄入量为 25 克。这本书中的许多食谱至少含有那么多的纤维，甚至更多。其他的，比如巧克力杏仁燕麦片和坚果蔬菜领结意面配鸡肉玛莎拉，含有约 15 克的纤维。原因是：高纤维成分并非适用于每种菜肴，而且这本书中的膳食旨在美味可口又营养丰富。但在您渴望食用纤维含量略低的食谱的日子里，有简单的方法可以增加您的总摄入量（更多细节将在本章后面介绍）。以下是您将在食谱中看到的一些提供最多纤维的食物：

• Whole wheat pasta (15 grams per 6 ounces)全麦意大利面（每 6 盎司 15 克）
• Black beans (8 grams per ½ cup) 黑豆（每半杯 8 克）
• Flax seeds (7 grams per tablespoon)亚麻籽（每汤匙 7 克）
• Kidney beans (7 grams per ½ cup) 芸豆（每半杯 7 克）
• Avocado (7 grams per half) 鳄梨（每半颗 7 克）
• Quinoa (6 grams per ½ cup) 藜麦（每半杯 6 克）
• Chia seeds (5 grams per tablespoon)奇亚籽（每汤匙 5 克）
• Chickpeas (5 grams per ½ cup) 鹰嘴豆（每半杯 5 克）
• Oats (4 grams per ½ cup) 燕麦（每半杯 4 克）
• White and sweet potatoes (4 grams per potato)白薯和红薯（每个土豆 4 克）
• Almonds (3 grams per ¼ cup) 杏仁（每四分之一杯 3 克）
• Brown rice (3 grams per ½ cup) 糙米（每半杯 3 克）
• Walnuts (2 grams per ¼ cup) 核桃（每四分之一杯 2 克）

Fruits and Vegetables 水果和蔬菜

Fruits and vegetables are an essential part of any diet and can be a boon to anyone on OMAD. In addition to providing a plethora of beneficial vitamins, minerals, and other plant compounds (like antioxidants, compounds that protect and strengthen cells) that can’t be obtained through the other foods mentioned thus far, plants can be used to add satiating bulk to meals. Crunchy veggies require more work and more time to chew, prolonging eating time and increasing feelings of fullness. Fruits and veggies also work in a variety of ways to tamp down inflammation, a condition that is widely considered to be one of the primary causes behind everything from weight gain to heart disease.水果和蔬菜是任何饮食中必不可少的一部分，对于任何采用一日一餐（OMAD）饮食法的人来说都可能是有益的。除了提供大量有益的维生素、矿物质和其他植物化合物（如抗氧化剂，即保护和强化细胞的化合物），这些是迄今为止提到的其他食物无法提供的，植物还可以用来增加膳食的饱腹感。脆脆的蔬菜需要更多的咀嚼工作和时间，延长进食时间并增加饱腹感。水果和蔬菜还以各种方式抑制炎症，炎症被广泛认为是从体重增加到心脏病等各种问题的主要原因之一。

The larger variety of colors you choose in your fruits and vegetables, the larger variety of powerful antioxidants you will consume. Bright red tomatoes and bell peppers deliver lycopene, which helps protect the heart. Orange and yellow carrots, peppers, and mangoes contain beta-carotene, a compound the body converts to vitamin A to keep the eyes healthy and strengthen the immune system. Broccoli, leafy greens, asparagus, Brussels sprouts and green beans owe their green color to chlorophyll, the compound that helps plants convert sunlight to energy and provides many benefits for humans, including supporting the body’s detoxification, energy, and immune processes. The bluish/purple hues of blueberries, blackberries, red grapes, beets, and red onions mean that these foods contain anthocyanins, antioxidants that help prevent the spread of dangerous fat around the organs.您在水果和蔬菜中选择的颜色种类越多，您摄入的强效抗氧化剂种类就越多。鲜红的西红柿和甜椒提供番茄红素，有助于保护心脏。橙色和黄色的胡萝卜、辣椒和芒果含有β-胡萝卜素，这种化合物人体会转化为维生素 A，以保持眼睛健康并增强免疫系统。西兰花、绿叶蔬菜、芦笋、抱子甘蓝和青豆的绿色来自叶绿素，这种化合物有助于植物将阳光转化为能量，并为人类带来许多益处，包括支持身体的解毒、能量和免疫过程。蓝莓、黑莓、红葡萄、甜菜和红洋葱的蓝/紫色调意味着这些食物含有花青素，这种抗氧化剂有助于防止危险脂肪在器官周围扩散。

The recipes in this book are filled with whole fruits and vegetables. Many are fresh, while some are frozen. When purchasing frozen fruits and vegetables, be sure that nothing has been added to them before freezing. If they were frozen immediately after being picked, they will deliver the same amount of beneficial nutrients as their fresh counterparts.这本书中的食谱充满了完整的水果和蔬菜。许多是新鲜的，而有些是冷冻的。购买冷冻水果和蔬菜时，要确保在冷冻前没有添加任何东西。如果它们在采摘后立即被冷冻，它们将提供与新鲜的同类产品相同数量的有益营养物质。

A Note on Sugar 关于糖的笔记

When people talk about the negative impact that carbs have on your diet, they are more than likely talking about sugar. Indeed, many foods that are high in carbohydrates, such as bread and other baked goods, are made up mostly of sugar (or glucose). When sugar is consumed, the body will immediately try to use it as a source of fuel—but in most instances, there is too much of it to be used immediately, so it is stored. If this process is repeated without the stores ever being utilized, as was discussed in Chapter 1, more and more sugar will continue to be stored, resulting in more and more weight gain. In addition, continuous sugar consumption causes constant rises and falls in blood sugar levels, resulting in changes in mood, cravings, and energy levels. Blood sugar fluctuations are a main cause of overeating and the eventual development of insulin resistance and type 2 diabetes.当人们谈论碳水化合物对饮食的负面影响时，他们很可能谈论的是糖。的确，许多碳水化合物含量高的食物，如面包和其他烘焙食品，主要由糖（或葡萄糖）组成。当糖被消耗时，身体会立即试图将其用作燃料来源——但在大多数情况下，糖的量太多而无法立即使用，所以它会被储存起来。如果这个过程不断重复，而储存的糖从未被利用，正如第一章所讨论的，越来越多的糖将继续被储存，导致体重增加越来越多。此外，持续的糖消耗会导致血糖水平不断上升和下降，从而导致情绪、渴望和能量水平的变化。血糖波动是暴饮暴食以及最终出现胰岛素抵抗和 2 型糖尿病的主要原因。

But for people who want to eat a well-rounded, well-balanced diet, it is hard to escape sugar all together. Many fruits are high in sugar, so much so that proponents of some eating plans advocate eliminating fruit altogether. And while this would drastically reduce sugar intake, it would also drastically reduce intake of the many healthy vitamins, minerals, and antioxidants that fruits deliver. One of the best ways to tackle this quandary is to differentiate between added sugar, or sugar that has been added to processed foods, and natural sugars, or those that exist in whole foods. As a rule, try to avoid processed foods that contain added sugar, but enjoy fruits. The best way to do so when only eating one meal a day is to make sure the meal also contains ingredients that are high in fiber, like in the Tropical Smoothie Bowl. That way, the sugars that are present are absorbed slowly and you can avoid the craving-inducing blood sugar spikes that can make OMAD more difficult.但是对于那些想要饮食全面、均衡的人来说，完全避开糖分是很难的。许多水果含糖量很高，以至于一些饮食计划的支持者主张完全不吃水果。虽然这样会大幅减少糖分的摄入，但也会大幅减少水果所提供的许多健康维生素、矿物质和抗氧化剂的摄入。解决这个难题的最佳方法之一是区分添加糖（即添加到加工食品中的糖）和天然糖（即存在于天然食品中的糖）。通常，尽量避免食用含有添加糖的加工食品，但可以享用水果。当一天只吃一餐时，最好的方法是确保这一餐也包含高纤维的食材，比如热带冰沙碗。这样，现有的糖分就能被缓慢吸收，您可以避免引起渴望的血糖飙升，使一日一餐更轻松。

Fats 脂肪

Just as there are healthy carbohydrates (fiber-rich foods and antioxidant-rich fruits) and unhealthy carbohydrates (sugar-packed cookies and pastries) there are healthy and unhealthy fats, and it is important to consider the differences when deciding which fats to include in your meal. This is true even if you are eating a high-fat, low-carb diet, as certain types of fats are not going to fuel your body in the same way as others. The group of fats that doctors and scientists agree should be avoided is artificial trans fats, which are created when vegetable oil is altered to stay solid at room temperature, a technique that gives processed and commercially produced foods a longer shelf life. Artificial trans fats have been shown to increase levels of LDL (bad) cholesterol, increase inflammation and the diseases it causes, and boost chances of developing insulin resistance and type 2 diabetes.正如存在健康的碳水化合物（富含纤维的食物和富含抗氧化剂的水果）和不健康的碳水化合物（糖分满满的饼干和糕点）一样，也存在健康和不健康的脂肪，在决定将哪些脂肪纳入您的膳食时考虑这些差异非常重要。即使您正在食用高脂肪、低碳水化合物的饮食，情况也是如此，因为某些类型的脂肪不会像其他脂肪那样为您的身体提供能量。医生和科学家一致认为应该避免的脂肪类别是人造反式脂肪，这种脂肪是在植物油被改变以在室温下保持固态时产生的，这种技术使加工和商业生产的食品具有更长的保质期。人造反式脂肪已被证明会提高低密度脂蛋白（坏）胆固醇水平，增加炎症及其引起的疾病，并增加患胰岛素抵抗和 2 型糖尿病的机会。

Advice tends to be mixed when it comes to saturated fats, the type of fat found in red meat, whole milk dairy, cheese, coconut oil, and many processed foods. Saturated fats have been linked to increases in total cholesterol, but recent meta-analyses have concluded that there is not enough evidence to directly link high saturated fat intake with increased risk for conditions like heart disease. Instead, experts suggest replacing at least some of the saturated fats in your diet with unsaturated fats, the type found mostly in plant-based foods and oils.在涉及饱和脂肪（存在于红肉、全脂乳制品、奶酪、椰子油和许多加工食品中的脂肪类型）时，建议往往是复杂多样的。饱和脂肪已被认为会导致总胆固醇升高，但最近的荟萃分析得出结论，没有足够的证据直接表明高饱和脂肪摄入量会增加患心脏病等疾病的风险。相反，专家建议在饮食中用不饱和脂肪（主要存在于植物性食品和油中的类型）至少替代一部分饱和脂肪。

Two types of unsaturated fat, monounsaturated and polyunsaturated, are considered healthy fats. These are the fats that the body needs to perform essential processes and that have been linked to lower blood pressure and increased levels of HDL (good) cholesterol. One type of polyunsaturated fat in particular, omega-3, has been linked to numerous health benefits. A study in the journal Brain, Behavior, and Immunity linked a higher intake of omega-3s to lower levels of inflammation and anxiety, while researchers from Greece found that omega-3s can help heal a fatty liver.²², ²³ Scientists at Massachusetts General Hospital and Harvard Medical School even found that subjects who consumed omega-3 fatty acids had a lower risk for a cardiac event, stroke, or cardiac death.²⁴两种不饱和脂肪，单不饱和脂肪和多不饱和脂肪，被认为是健康的脂肪。这些是身体进行基本过程所需的脂肪，并且与降低血压和提高高密度脂蛋白（有益）胆固醇水平有关。特别是一种多不饱和脂肪，欧米伽 - 3，已与众多健康益处相关联。《大脑、行为和免疫》杂志上的一项研究表明，摄入更多的欧米伽 - 3 与较低的炎症和焦虑水平有关，而来自希腊的研究人员发现，欧米伽 - 3 有助于治愈脂肪肝。22，23 马萨诸塞州综合医院和哈佛医学院的科学家甚至发现，食用欧米伽 - 3 脂肪酸的受试者发生心脏事件、中风或心源性死亡的风险较低。24

The FDA’s daily recommended dietary allowance for fat is 65 grams. The fat content of the recipes in this book varies pretty widely depending on the ingredients. Salads that are dressed with an olive oil–based dressing, like the Salmon and Strawberry Salad, tend to have more fat than recipes like the Apple Cinnamon Loaded Oatmeal or the Hummus and Falafel Bowl. But, in general, these are the ingredients that can be utilized to add health-promoting unsaturated fats:美国食品药品监督管理局（FDA）每日推荐的脂肪膳食摄入量为 65 克。本书中食谱的脂肪含量因食材不同而差异较大。用橄榄油调味的沙拉，如三文鱼和草莓沙拉，往往比苹果肉桂燕麦粥或鹰嘴豆泥和炸豆丸子碗等食谱的脂肪含量更高。但是，总的来说，以下是可以用来添加有益健康的不饱和脂肪的食材：

• Avocado (20 grams per half) 鳄梨（每半 20 克）
• Walnuts (18 grams per ¼ cup) 核桃（每四分之一杯 18 克）
• Peanuts (18 grams per ¼ cup) 花生（每 ¼ 杯 18 克）
• Peanut butter (16 grams per 2 tablespoons)花生酱（每 2 汤匙 16 克）
• Olive oil (14 grams per tablespoon)橄榄油（每汤匙 14 克）
• Salmon (14 grams per 8 ounces) 三文鱼（每 8 盎司 14 克）
• Coconut oil (12 grams per tablespoon)椰子油（每汤匙 12 克）
• Almonds (12 grams per ¼ cup) 杏仁（每 ¼ 杯 12 克）
• Flax seeds (9 grams per tablespoon)亚麻籽（每汤匙 9 克）
• Chia seeds (4 grams per tablespoon)奇亚籽（每汤匙 4 克）
• Eggs (4 grams per egg) 鸡蛋（每个鸡蛋 4 克）

OMAD SUCCESS STORY: KAY, 35 OMAD 成功故事：凯，35 岁

Growing up, Kay was always athletic and thin and didn’t worry much about her weight. So when she became pregnant with her daughter in 2012, she assumed she would just put on weight during her pregnancy and then it would come off. But when her daughter turned two and Kay was still carrying around her extra pregnancy weight, she decided it was time to do something about it.在成长过程中，凯一直体格健壮且身材苗条，不太担心自己的体重。所以当她在 2012 年怀上女儿时，她以为自己只会在怀孕期间增重，然后体重就会降下来。但当她女儿两岁时，凯仍然带着怀孕时增加的多余体重，她决定是时候采取行动了。

The only problem: Nothing worked. Kay tried Weight Watchers, juice cleanses, caloric restriction, frozen diet meals, and exercising multiple times a day. She was putting in 100% effort, but nothing was changing. In fact, there were times when Kay would lose 2 pounds and then quickly gain 8 for reasons she couldn’t see. Eventually, her weight peaked at 189 pounds. She was flummoxed and frustrated.唯一的问题是：一切都不起作用。凯尝试了慧俪轻体减肥法、果汁排毒法、限制热量摄入、冷冻减肥餐，并且每天多次锻炼。她付出了百分之百的努力，但毫无变化。事实上，有时凯会减掉 2 磅，然后很快又增重 8 磅，原因不明。最终，她的体重达到了 189 磅的峰值。她感到困惑和沮丧。

In 2016, Kay felt like she’d had enough. The only thing she hadn’t tried, the thing she had considered a last resort, was to simply not eat. Kay loved to eat and especially loved to snack so she was skeptical that fasting would be sustainable. Even so, she started doing research and seeing the results that others were experiencing, which convinced her that she had to give it a shot. All she needed to do was change when she ate, not what she ate.2016 年，凯觉得自己受够了。她唯一没有尝试过的，也是她认为万不得已才会采取的办法，就是干脆不吃东西。凯喜欢吃东西，尤其喜欢吃零食，所以她怀疑禁食是否可持续。即便如此，她还是开始研究，并看到了其他人所经历的结果，这使她相信自己必须试一试。她所需要做的只是改变吃饭的时间，而不是吃的东西。

Kay decided to start with 16:8 intermittent fasting. She would stop eating at 8:00 p.m. and wait to eat again until 12:00 p.m. the following day. She cut out cake and soda, but otherwise continued to eat the foods she enjoyed, which often consisted of a huge, fresh salad for lunch. She never felt guilty about portion sizes or even what she was eating, sometimes heading to Chick-Fil-A if that was what she was craving. Kay didn’t actively decide to extend her fast, but her hunger at dinnertime slowly began to disappear. She went from having a meal to snacking on some popcorn to skipping eating altogether. Feeling empowered, she extended her fast to 20 hours, delighted by how it took the stress out of finding time to eat multiple meals on busy days.凯决定从 16:8 的间歇性禁食开始。她会在晚上 8 点停止进食，并等到第二天中午 12 点再吃。她戒掉了蛋糕和苏打水，但在其他方面继续吃她喜欢的食物，午餐通常是一大份新鲜的沙拉。她从不为食量甚至吃的东西感到内疚，有时如果想吃，就会去 Chick-Fil-A 。凯并没有主动决定延长禁食时间，但她晚餐时的饥饿感慢慢开始消失。她从吃一顿饭到吃一些爆米花当零食，再到完全不吃。感觉自己有了力量，她把禁食时间延长到 20 小时，很高兴在忙碌的日子里不用为找时间吃好几顿饭而感到有压力。

Kay lost 33 pounds over her first year of fasting, dropping to 156 pounds. She enjoys exercising and was worried she wouldn’t have the energy, but actually improved her fitness over that time. She is less dependent on coffee to get her through the day and is much more in control of her cravings for sweets. Kay used to suffer from asthma and Crohn’s disease but has not had a flare-up or an incident since she began fasting. She also found herself saving money because she wasn’t purchasing snacks throughout the day. Today, Kay continues to fast and share her journey at GoodGirlGoneOMAD.com. After countless failures, Kay believes she has finally found the eating plan that will be healthy, easy, and sustainable for her going forward.凯在禁食的第一年减掉了 33 磅，体重降至 156 磅。她喜欢锻炼，曾担心自己会没有精力，但实际上在那段时间里她的健康状况有所改善。她不再那么依赖咖啡来度过一天，并且对甜食的渴望也更能控制。凯过去患有哮喘和克罗恩病，但自从开始禁食以来，她再也没有发作过或出现过病情。她还发现自己省钱了，因为她不再整天购买零食。如今，凯继续禁食，并在 GoodGirlGoneOMAD.com 分享她的经历。经历了无数次失败后，凯认为她终于找到了对她来说健康、简单且可持续的饮食计划。

When to Eat 何时进食

Just as societal and lifestyle changes led to the rise in the three-meals-a-day eating model, your lifestyle, schedule, and personal eating preferences can dictate the time of day you choose to enjoy your one meal a day. For folks who feel starved after waking up, the meal can be eaten in the morning to offer sustained energy throughout the day. For those whose hunger starts to peak around midday or who have a job that sends them out of the house for the evening and overnight hours, eating the meal around lunchtime might be the best choice. And for those who prefer to fast throughout the morning and afternoon with the prospect of a hearty meal coming in the evening, dinnertime may be ideal. Choice of mealtime can also depend on when you have the most time to sit down and enjoy your one meal (more on this in the next section).正如社会和生活方式的变化导致了一日三餐饮食模式的兴起，您的生活方式、日程安排和个人饮食偏好可以决定您选择在一天中的什么时间享用您的一日一餐。对于那些醒来后感到饥饿的人来说，这顿饭可以在早上吃，以提供全天持续的能量。对于那些在中午左右开始感到饥饿或有工作需要晚上和夜间外出的人来说，在午餐时间左右用餐可能是最佳选择。而对于那些喜欢在上午和下午禁食并期待晚上享用丰盛一餐的人来说，晚餐时间可能是理想的。用餐时间的选择也可能取决于您什么时候有最多的时间坐下来享用您的一餐（在下一节中有更多相关内容）。

Success with OMAD does not rely on when you eat your one meal a day. In fact, it is one of the things that makes the diet so simple. Most of the benefits for weight loss come during the 23-hour fast, not the 1 hour in which you are eating. As long as the fast lasts for 23 hours, it does not matter which 23 hours in the 24-hour cycle those are. However, to get the maximum benefits, mealtime should be consistent each day to ensure that the fast is in fact 23 hours long. If you’re just starting out with OMAD and unsure of what time of day to eat, feel free to experiment a bit with different mealtimes at first. But the faster you can find a schedule that works for you and stick to it, the faster you will see results.成功实施一日一餐（OMAD）并不取决于您每天何时吃这一餐。实际上，这是使这种饮食方式如此简单的原因之一。减肥的大部分益处来自 23 小时的禁食期，而非您进食的 1 小时。只要禁食持续 23 小时，在 24 小时周期中的哪 23 小时并不重要。然而，为了获得最大益处，每天的用餐时间应保持一致，以确保禁食实际上长达 23 小时。如果您刚刚开始尝试一日一餐（OMAD）并且不确定一天中何时用餐，一开始可以随意尝试不同的用餐时间。但是，您越快找到适合自己的时间表并坚持下去，您就会越快看到效果。

Eating Mindfully 用心饮食

When eating only one meal a day, it can be tempting to inhale said meal the second it touches your plate. However, doing so will only make sticking to the plan more difficult. Thousands of Americans eat on the go, in their cars or as they’re walking out the door. If you’re only eating once a day, you deserve to set aside enough time in your busy schedule to sit down and actually eat that meal. How you eat your meal during this time will help you find that much more success with OMAD.当每天只吃一餐时，一旦食物碰到盘子，就很容易狼吞虎咽。然而，这样做只会让坚持这个计划更加困难。成千上万的美国人在旅途中、在车里或出门时吃东西。如果您每天只吃一餐，您应该在繁忙的日程中留出足够的时间坐下来真正享用这一餐。在此期间您如何用餐将帮助您在一日一餐（OMAD）中获得更多成功。

If you’ve read anything about health and wellness in the last few years, you’ve likely heard about a practice called mindfulness. Mindfulness is the idea of being present, of taking the time to notice everything, from your surroundings to your breathing. The most common mindfulness practice is mindfulness meditation, which has exploded in popularity because of how it helps people overcome stress, be more productive, and improve mental health overall. The practice of mindful eating applies this approach to mealtime, suggesting that you utilize all of the senses to enjoy a meal—seeing the colors and shapes of the food on your plate, smelling the aromas, hearing the crunch or the sizzle, feeling the heft of a bite on your fork and, finally, tasting the flavors. It involves chewing each bite slowly and feeling the way the food breaks down in your mouth. It is about recognizing and listening to your body’s responses to the food. When you’re eating mindfully, you are only eating, not trying to multitask or read or watch TV. And applying these practices to cooking as well as to eating can make the entire process of preparing and savoring your one meal that much more satisfying. OMAD is not about depriving yourself of enjoying a meal. Instead, it can be an opportunity to enjoy it even more.如果您在过去几年中阅读过任何有关健康和保健的内容，您可能听说过一种称为正念的做法。正念是一种活在当下的理念，即花时间去留意一切，从您周围的环境到您的呼吸。最常见的正念练习是正念冥想，由于它有助于人们克服压力、提高生产力和整体改善心理健康，因此其受欢迎程度呈爆炸式增长。正念饮食的做法将这种方法应用于用餐时间，建议您利用所有感官来享受一顿饭——看到您盘子里食物的颜色和形状，闻到香气，听到嘎吱声或嘶嘶声，感受叉子上一口食物的重量，最后品尝味道。它包括慢慢咀嚼每一口，并感受食物在口中分解的方式。这是关于识别和倾听您身体对食物的反应。当您正念饮食时，您只是在吃饭，而不是试图同时处理多项任务或阅读或看电视。将这些做法应用于烹饪和饮食，可以使准备和品尝一顿饭的整个过程更加令人满意。一日一餐并不是要剥夺您享受一顿饭的机会。相反，它可以是一个让您更加享受的机会。

Many studies have been conducted to examine the benefits of mindful eating as it relates to weight loss, cravings, and disordered eating. A Dutch study published in the journal Appetite found that individuals who practiced mindful eating reported significantly lower cravings for food than the group that did not practice mindfulness.²⁵ A study in Cognitive and Behavioral Practice found “excellent” improvements in symptoms of binge eating in individuals who practiced mindfulness, and these improvements were maintained six months after the mindfulness training had been completed.²⁶ Researchers from the Oregon Research Institute and the University of New Mexico examined the effects of six weeks of mindful eating training on ten obese patients. After the intervention, the patients lost an average of 9 pounds and lowered their BMIs without making any dietary changes. They also experienced a 39% decrease in hunger, a 60% increase in cognitive restraint (conscious attempts to limit or monitor your food intake), and a 35% decrease in anxiety.²⁷ If you take the time to enjoy your one daily meal mindfully, you will find it that much more filling, satisfying, and enjoyable.许多研究已经开展，以检验正念饮食在与减肥、渴望和饮食失调相关方面的益处。发表在《食欲》杂志上的一项荷兰研究发现，进行正念饮食的个体报告的对食物的渴望明显低于未进行正念练习的群体。25 《认知与行为实践》中的一项研究发现，进行正念练习的个体在暴饮暴食症状方面有“极好”的改善，并且这些改善在正念训练完成六个月后得以保持。26 来自俄勒冈研究所和新墨西哥大学的研究人员对十名肥胖患者进行了为期六周的正念饮食训练效果的检查。干预后，患者平均减重 9 磅，在未进行任何饮食改变的情况下降低了他们的 BMI。他们还经历了 39%的饥饿感下降、60%的认知约束（有意识地试图限制或监控您的食物摄入量）增加以及 35%的焦虑减少。27 如果您花时间用心享受您每天的一餐，您会发现它更有饱腹感、更令人满意和更令人愉快。

Supplements 补充剂；增补物

Apart from the hunger factor making it unsustainable, OMAD detractors might point to the fact that it’s impossible to get the recommended daily doses of all the key vitamins and minerals in one meal. That’s where supplements come in. If taken carefully and with the knowledge that getting nutrients directly from food is the healthiest route, supplements are a great way to fill the nutritional holes that may occasionally arise from the OMAD diet. What follows are suggestions for types of supplements that may be beneficial, but it is important to talk to a doctor or health care professional regarding doses and formulations.除了饥饿因素使其不可持续之外，一日一餐（OMAD）的反对者可能会指出，不可能在一餐中获得所有关键维生素和矿物质的推荐日剂量。这就是补充剂的用武之地。如果谨慎服用，并知道从食物中直接获取营养是最健康的途径，补充剂是填补一日一餐饮食可能偶尔出现的营养缺口的好方法。以下是可能有益的补充剂类型的建议，但就剂量和配方与医生或医疗保健专业人员交流是很重要的。

Multivitamin 多种维生素

Virtually everyone, not just OMAD dieters, could benefit from taking a daily multivitamin. Even people eating a healthy, varied diet may experience minor deficiencies from time to time, so using a multi to make up for those should they arise is a smart choice. What’s more, because multivitamins are stuffed with so many different vitamins and minerals, they are typically present in amounts that are easily digested and utilized by the body. This is in contrast to some individual supplements, which might contain more of one vitamin than the body is able to absorb at one time.几乎每个人，不仅仅是一日一餐的节食者，都能从每天服用复合维生素中受益。即使是饮食健康、多样化的人也可能不时出现轻微的营养缺乏，因此使用复合维生素来弥补可能出现的营养缺乏是一个明智的选择。更重要的是，因为复合维生素富含许多不同的维生素和矿物质，它们通常的含量容易被身体消化和利用。这与一些单独的补充剂形成对比，这些补充剂可能含有一种维生素的量超过了身体一次能够吸收的量。

As far as choosing a multivitamin, look for one with a seal stating that it has been verified by the United States Pharmacopeial Convention. This seal means that the product contains the ingredients written on the label, does not contain harmful levels of contaminants like pesticides or heavy metals, will break down in your body quickly enough for the ingredients to be absorbed, and has been made according to FDA Good Manufacturing Practices. The amounts of each ingredient should be close to 100% of daily value, with the exception of calcium and magnesium, which would make the pill too big to swallow so will be present in smaller amounts. Higher than 100% is not always better, as some micronutrients can be toxic or simply unable to be utilized at too large amounts. In most cases, multivitamins marketed toward a specific gender or age group tend to be pricier but contain very similar formulas to the same company’s regular multivitamin, so in most cases the latter will suffice. And don’t be afraid to go for a generic brand: Studies by Consumer Reports have found that store brands test just as highly in terms of formula and dissolution as name brands do but are often a fraction of the price.就选择复合维生素而言，寻找带有表明其已获美国药典公约验证的印章的产品。此印章意味着该产品包含标签上所写的成分，不含有害水平的污染物，如农药或重金属，能在您体内迅速分解以使成分被吸收，并且是按照 FDA 良好生产规范制造的。每种成分的量应接近每日价值的 100％，钙和镁除外，因为它们会使药片太大而难以吞咽，所以含量会较少。高于 100％并不总是更好，因为某些微量营养素可能有毒或在大量时根本无法被利用。在大多数情况下，针对特定性别或年龄组销售的复合维生素往往更昂贵，但与同一家公司的常规复合维生素包含非常相似的配方，因此在大多数情况下，后者就足够了。而且不要害怕选择通用品牌：《消费者报告》的研究发现，商店品牌在配方和溶解方面的测试与名牌一样高，但价格往往只是其一小部分。

These are the vitamins and minerals to look for when selecting a multivitamin:在选择复合维生素时需要寻找的这些维生素和矿物质：

• Biotin (vitamin B7) 生物素（维生素 B7）
• Calcium 钙
• Folic acid (vitamin B9) 叶酸（维生素 B9）
• Iodine 碘
• Iron* 铁*
• Magnesium 镁
• Manganese 锰
• Molybdenum 钼
• Niacin (vitamin B3) 烟酸（维生素 B3）
• Pantothenic acid (vitamin B5) 泛酸（维生素 B5）
• Riboflavin (vitamin B2) 核黄素（维生素 B2）
• Selenium 硒
• Thiamin (vitamin B1) 硫胺素（维生素 B1）
• Vitamin A 维生素 A
• Vitamin B6 维生素 B6
• Vitamin B12 维生素 B12
• Vitamin C 维生素 C
• Vitamin D3 维生素 D3
• Vitamin E 维生素 E
• Vitamin K 维生素 K
• Zinc 锌

*It is important to check with your doctor before taking a supplement that contains iron, as it can be harmful for people in certain age groups or with certain conditions.在服用含铁的补充剂之前咨询医生很重要，因为对于某些年龄段或有某些状况的人来说，它可能是有害的。

Fiber Supplements 纤维补充剂

For those worried about hunger throughout the day or who favor recipes that don’t contain as much fiber, fiber supplements can help. For the maximum satiety-boosting benefits, try a powder that dissolves in liquid and drink it in water or in one of the fast-approved drinks in Chapter 5 whenever you need to throughout the day. A fiber supplement can also help regulate your digestive system and daily bowel movements, which may become irregular when dropping to one meal a day. There are a few common types of fiber supplements. Inulin is a soluble fiber that is also a prebiotic, meaning it feeds the healthy bacteria living in the gut while also helping prolong feelings of fullness. This is crucial because these bacteria impact countless processes, from nutrient absorption to metabolism to hormone production. Another option is psyllium, which is 70% soluble fiber and 30% insoluble fiber, meaning it passes through the gut intact and primarily impacts satiety and digestive regularity.对于那些整天担心饥饿或喜欢纤维含量不高的食谱的人来说，纤维补充剂会有所帮助。为了获得最大的饱腹感增强效果，可以尝试一种可溶于液体的粉末，在一天中需要的时候将其溶于水或第五章中快速批准的饮料之一中饮用。纤维补充剂还可以帮助调节消化系统和日常排便，当每天只吃一餐时，这可能会变得不规律。有几种常见的纤维补充剂类型。菊粉是一种可溶性纤维，也是一种益生元，这意味着它可以为肠道中的健康细菌提供养分，同时也有助于延长饱腹感。这一点至关重要，因为这些细菌影响着无数的过程，从营养吸收到新陈代谢再到激素生成。另一个选择是车前草，它 70%是可溶性纤维，30%是不可溶性纤维，这意味着它完整地通过肠道，主要影响饱腹感和消化规律。

Omega-3 Supplements 欧米伽 - 3 补充剂

Omega-3 fatty acids, which were mentioned briefly in the section on fats earlier in the chapter, are essential nutrients that the body cannot make by itself. Found in fatty fish, like salmon, mackerel, herring, and tuna, and plant sources like flax seeds, chia seeds, and walnuts, omega-3s play an important role in brain function, inflammation, and healthy growth and development. Deficiencies have been linked to a variety of problems, heart disease among them. For this reason, thousands of people take fish oil supplements. And while fish oil is an often-prescribed and effective treatment for people with high triglyceride levels (which have been linked to heart disease and stroke), the benefits of the supplement for healthy people are still inconclusive. Nonetheless, if you don’t eat fish and your doctor or health care practitioner has suggested taking a fish oil supplement, it may help you avoid an omega-3 deficiency. Look for pills that contain both DHA and EPA, the two main omega-3s found in fish.欧米伽 - 3 脂肪酸，在本章前面关于脂肪的部分中曾简要提及，是人体自身无法合成的必需营养素。在富含脂肪的鱼类，如三文鱼、鲭鱼、鲱鱼和金枪鱼，以及植物来源，如亚麻籽、奇亚籽和核桃中均有发现，欧米伽 - 3 在大脑功能、炎症以及健康的生长发育中发挥着重要作用。缺乏已与多种问题相关联，其中包括心脏病。因此，成千上万的人服用鱼油补充剂。虽然鱼油对于甘油三酯水平高（与心脏病和中风有关）的人来说是一种经常开具且有效的治疗方法，但对于健康人的补充剂益处仍不确定。尽管如此，如果您不吃鱼且您的医生或医疗保健从业者建议服用鱼油补充剂，它可能有助于您避免欧米伽 - 3 缺乏。寻找同时含有 DHA 和 EPA 的药丸，这是在鱼类中发现的两种主要的欧米伽 - 3。

If you’re conscientious about the foods that make up your one meal a day, choosing foods rich in protein, fiber, and healthy fats and low in sugar and processed carbohydrates, you will have a filling, nourishing, and delicious meal. Eat whenever is most convenient for you to sprinkle in some mindful eating, top things off with smart supplements, and you have the tools to find instant success with the OMAD diet.如果您认真对待构成您一天一餐的食物，选择富含蛋白质、纤维和健康脂肪且低糖和加工碳水化合物的食物，您将拥有一顿饱腹、营养且美味的餐食。在您最方便的时候进食，融入一些用心饮食，用明智的补充剂来完善，您就拥有了在 OMAD 饮食中立即取得成功的工具。

18 Jaapna Dhillon, et al., “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations,” Journal of the Academy of Nutrition and Dietetics 116, no. 6 (2016): 968–983. doi: 10.1016/j.jand.2016.01.003.18 贾普纳·迪隆等人，“蛋白质摄入量增加对饱腹感的影响：一项荟萃分析及其局限性”，《营养与饮食学会杂志》116 卷，第 6 期（2016 年）：968–983。doi: 10.1016/j.jand.2016.01.003.

19 Daniela Jakubowicz, et al., “Meal Timing and Composition Influence Ghrelin Levels, Appetite Scores and Weight Loss Maintenance in Overweight and Obese Adults,” Steroids 77, no. 4 (2012): 323–331. doi:10.1016/j.steroids.2011.12.006.19 达妮埃拉·雅库博维奇等人，“进餐时间和组成影响超重和肥胖成年人的胃饥饿素水平、食欲评分和减肥维持情况，”《类固醇》77 卷，第 4 期（2012 年）：323–331。doi:10.1016/j.steroids.2011.12.006.

20 J. W. Anderson, et al., “Health Benefits of Dietary Fiber,” Nutrition Reviews 67, no. 4 (2009): 188–205.20 J. W. 安德森等人，“膳食纤维的健康益处”，《营养评论》67 卷，第 4 期（2009 年）：188–205。

21 Andrew Reynolds, et al., “Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses,” The Lancet 393, no. 10160 (2019): 434–445.21 安德鲁·雷诺兹等人，“碳水化合物质量与人类健康：一系列系统综述和荟萃分析”，《柳叶刀》393 卷，第 10160 期（2019 年）：434–445 页。

22 Janice Kiecolt-Glaser, et al., “Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical students; A Randomized Controlled Trial,” Brain, Behavior, and Immunity 25, no. 8 (2011): 1725–1734. doi:10.1016/j.bbi.2011.07.229.22 贾尼斯·基科尔特 - 格拉泽等人，“欧米伽 - 3 补充剂降低医学生的炎症和焦虑：一项随机对照试验”，《大脑、行为和免疫》第 25 卷，第 8 期（2011 年）：1725–1734。doi:10.1016/j.bbi.2011.07.229.

23 Dimitrios Bouzianas, et al., “Potential Treatment of Human Nonalcoholic Fatty Liver Disease with Long-Chain Omega-3 Polyunsaturated Fatty Acids,” Nutrition Reviews 71, no. 11 (2013): 753–771. doi:10.1111/nure.12073.23 迪米特里奥斯·布齐亚纳斯等人，“长链欧米伽 - 3 多不饱和脂肪酸对人类非酒精性脂肪性肝病的潜在治疗作用”，《营养评论》71 卷，第 11 期（2013 年）：753–771。doi:10.1111/nure.12073.

24 Alexander Leaf, “Historical Overview of n-3 Fatty Acids and Coronary Heart Disease,” American Journal of Clinical Nutrition 87, no. 6 (2008): 1978S–1980S.24 亚历山大·利夫，“n - 3 脂肪酸与冠心病的历史概述”，《美国临床营养学杂志》87 卷，第 6 期（2008 年）：1978S - 1980S 。

25 Hugo J. E. M. Alberts, et al., “Coping with Food Cravings. Investigating the Potential of a Mindfulness-Based Intervention,” Appetite 55, no. 1 (2010): 160–163. doi: 10.1016/j.appet.2010.05.044.25 雨果·J·E·M·阿尔伯茨等人，“应对食物渴望。研究基于正念干预的潜力，”《食欲》第 55 卷，第 1 期（2010 年）：160–163。doi: 10.1016/j.appet.2010.05.044.

26 Ruth Baer et al., “Mindfulness-Based Cognitive Therapy Applied to Binge Eating: A Case Study,” Cognitive and Behavioral Practice 12, no. 3 (2005): 351–358.26 鲁斯·贝尔等人，“基于正念的认知疗法应用于暴饮暴食：一个案例研究”，《认知与行为实践》第 12 卷，第 3 期（2005 年）：351–358。

27 Jeanne Dalen, et al., “Pilot Study: Mindful Eating and Living (MEAL): Weight, Eating Behavior, and Psychological Outcomes Associated with a Mindfulness-Based Intervention for People with Obesity,” Complementary Therapies in Medicine 18, no. 6 (2010): 260–264. doi: 10.1016/j.ctim.2010.09.008.27 珍妮·达伦等人，“试点研究：正念饮食与生活（MEAL）：与针对肥胖人群的基于正念的干预相关的体重、饮食行为和心理结果”，《医学补充疗法》第 18 卷，第 6 期（2010 年）：260–264。doi: 10.1016/j.ctim.2010.09.008.

CHAPTER 3 What You Can Have During Your Fast第 3 章 禁食期间您可以拥有的东西

While the premise of the one meal a day diet is to consume all your daily calories at one time, it does not mean that you are forbidden to put anything else in your mouth throughout the day. In fact, there are options for drinking and eating that will not only help you get through the fast happily and painlessly, but can also help optimize your body’s slimming systems in order to take full advantage of the eating plan. As a general rule of thumb, you want to avoid eating and drinking things that contain any sugar or carbohydrates, as these will pull your body out of its fasted state and prompt it to use glucose for fuel instead of fat. But as for the things you can enjoy, some of your best options will be listed in this chapter.虽然一日一餐饮食法的前提是一次性摄入您每日的所有卡路里，但这并不意味着您一整天都不能往嘴里放其他任何东西。事实上，有一些饮食和饮品的选择不仅能帮助您愉快且毫无痛苦地度过禁食期，而且还能帮助优化您身体的瘦身系统，以便充分利用饮食计划。一般来说，您要避免食用和饮用任何含有糖或碳水化合物的东西，因为这些会使您的身体脱离禁食状态，并促使其使用葡萄糖而非脂肪作为燃料。但至于您可以享用的东西，一些最佳选择将在本章列出。

Water 水

Water is your best friend on any diet plan, but especially one that involves extended fasts. One of the reasons that most people don’t drink enough water throughout the day is that they often mistake thirst for hunger, finding a snack when a glass of water will suffice. Indeed, water can have a powerful effect on satiety. In one study from 2018, subjects who drank water before a meal consumed up to three times less food during that meal compared to those who did not drink any water prior to eating, suggesting that the water helped them feel fuller faster.²⁸ Researchers from Virginia Tech found that dieters who drank 500 milliliters, or 16.9 ounces of water (the size of a standard water bottle) prior to each meal showed a 44% greater decline in weight over the 12-week study period.²⁹ British scientists have found that about 500 milliliters causes enough stretching in the stomach for satiety signals to be sent to the brain.在任何饮食计划中，水都是您最好的朋友，尤其是涉及长时间禁食的计划。大多数人全天饮水量不足的原因之一是，他们经常将口渴误认为饥饿，在只需一杯水就能解决问题时却去找零食吃。实际上，水对饱腹感有强大的影响。在 2018 年的一项研究中，饭前喝水的受试者与饭前不喝水的受试者相比，在该餐中摄入的食物量少了多达三倍，这表明水帮助他们更快地感到饱腹。28 弗吉尼亚理工大学的研究人员发现，在 12 周的研究期间，每餐饭前喝 500 毫升（即 16.9 盎司，标准水瓶的大小）水的节食者体重下降幅度大 44%。29 英国科学家发现，约 500 毫升的水会使胃有足够的伸展，从而向大脑发送饱腹感信号。

In addition to helping boost satiety and increase weight loss, water is essential to all of the body’s processes. The body of the average adult is about 60% water. It helps transport nutrients and oxygen through the bloodstream to the organs and cells that need them, helps flush out waste and toxins through urination, regulates body temperature through sweat, lubricates joints, and acts as a protective shock absorber for the brain and spinal cord. It is a building block of cells, which are the building blocks of everything in our bodies. The brain is 73% water, and it uses it to build the hormones, neurotransmitters, and other chemical signals that govern every bodily process. The role of water in life and well-being cannot be overlooked.除了有助于增强饱腹感和促进减肥外，水对于身体的所有过程都是必不可少的。普通成年人的身体约 60%是水。它有助于通过血液将营养物质和氧气输送到需要它们的器官和细胞，有助于通过排尿排出废物和毒素，通过出汗调节体温，润滑关节，并为大脑和脊髓充当保护性减震器。它是细胞的组成部分，而细胞是我们身体中一切的组成部分。大脑 73%是水，它利用水来构建激素、神经递质和其他控制身体每一个过程的化学信号。水在生命和健康中的作用不容忽视。

Average daily water intake in the US is about 39 ounces (or 21/3 bottles of water), according to the Centers for Disease Control and Prevention, yet the recommendations from the National Academies of Sciences, Engineering, and Medicine are 124 ounces for men, or about 7 bottles of water, and 92 ounces for women, or close to 5 ½ bottles of water—the closer you get to those numbers, the easier your fast will be. For the purposes of boosting satiety during a fast, sparkling water can also be helpful, provided it is free of sugar and artificial sweeteners. But you don’t need to hit these numbers with plain water alone. The drinks that follow, like coffee and tea, can be counted toward your total water intake, helping you hit your goal that much faster.据美国疾病控制与预防中心称，美国的平均每日饮水量约为 39 盎司（或 2 又 1/3 瓶水），然而美国国家科学院、工程院和医学院的建议是，男性为 124 盎司，约 7 瓶水，女性为 92 盎司，接近 5 又 1/2 瓶水——越接近这些数字，您的禁食就会越容易。为了在禁食期间增加饱腹感，无糖和无人工甜味剂的苏打水也可能有所帮助。但您不必仅通过白开水达到这些数字。以下饮品，如咖啡和茶，也可计入您的总饮水量，帮助您更快达到目标。

Coffee 咖啡

According to the National Coffee Association’s annual survey from 2019, 63% of Americans drink at least one cup of coffee per day and 61% of Americans enjoy a daily gourmet coffee beverage, which includes brewed gourmet coffee, espresso-based beverages, and non-espresso-based beverages like blended drinks or cold brew. The good news? Coffee, provided it is consumed a certain way, is a perfect accompaniment to the OMAD diet. Recent studies have shown that coffee has a variety of health benefits, including reducing risk of cardiovascular disease, type 2 diabetes, Parkinson’s disease, uterine and liver cancers, cirrhosis, and gout. A 2015 study found that coffee consumption was associated with an 8% to 15% reduction in risk of death, with reductions growing as coffee consumption increased.³⁰根据美国国家咖啡协会 2019 年的年度调查，63%的美国人每天至少喝一杯咖啡，61%的美国人每天享用一杯优质咖啡饮品，其中包括优质冲泡咖啡、以浓缩咖啡为基础的饮品以及非浓缩咖啡为基础的饮品，如混合饮料或冷萃咖啡。好消息是？只要以某种方式饮用，咖啡是一日一餐饮食的完美搭配。最近的研究表明，咖啡具有多种健康益处，包括降低心血管疾病、2 型糖尿病、帕金森病、子宫癌和肝癌、肝硬化和痛风的风险。2015 年的一项研究发现，咖啡消费与死亡风险降低 8%至 15%有关，随着咖啡消费量的增加，降低幅度会增大。30

Coffee can also be a powerful tool when it comes to losing weight. Coffee contains a potent antioxidant called chlorogenic acid that improves the function of the hormone adiponectin, which facilitates fat burning as well as helps steady blood sugar levels to minimize the surges that signal the body to store fat instead of burning it. According to research published in 2017, subjects who were given the amount of chlorogenic acid in four cups of coffee daily saw a 50% increase in the breakdown of stored fat after just 5 days.³¹ A separate study from The Netherlands looked at the effects of chlorogenic acid and trigonelline, another plant substance in coffee, on glucose and insulin levels. They found that both glucose and insulin were lower after consumption of these compounds compared with consumption of a placebo.³²咖啡在减肥方面也可以是一个强大的工具。咖啡中含有一种强效抗氧化剂，称为绿原酸，它能改善激素脂联素的功能，有助于燃烧脂肪，并帮助稳定血糖水平，以尽量减少促使身体储存脂肪而非燃烧脂肪的血糖飙升。根据 2017 年发表的研究，每天摄入相当于四杯咖啡中绿原酸含量的受试者，仅在 5 天后，储存脂肪的分解就增加了 50%。31 荷兰的另一项单独研究观察了绿原酸和咖啡中的另一种植物物质葫芦巴碱对葡萄糖和胰岛素水平的影响。他们发现，与服用安慰剂相比，服用这些化合物后，葡萄糖和胰岛素水平都较低。32

Here’s the catch: If you want to have a cup of hot or iced coffee while on OMAD, it must be black. The exceptions are the coffee-based drinks in Chapter 5, which are mostly blended. But in order to get the most perks out of your fast, your coffee needs to be free of all sugar and artificial sweeteners, as well as any dairy or nondairy milks and creamers. These add-ins will spike blood sugar and pull the body out of a fat-burning, fasted state. Mix-ins that won’t have this effect include coconut oil, unsweetened coconut milk, grass-fed butter, and raw cacao powder (for ways to incorporate these ingredients into your java, check out Chapter 5, beginning on page 60). Coconut oil, unsweetened coconut milk, and grass-fed butter are made up primarily or exclusively of fat, so they won’t deter the body from continuing to burn fat (more on this a bit later in the chapter), while raw cacao can provide a chocolaty flavor without any of the sugar or processing in other chocolate products.以下是关键所在：如果您在一日一餐（OMAD）期间想要喝一杯热咖啡或冰咖啡，它必须是黑咖啡。第五章中的咖啡饮品是个例外，它们大多是混合饮品。但为了从您的禁食中获得最大益处，您的咖啡必须不含任何糖和人工甜味剂，以及任何乳制品或非乳制品的牛奶和奶精。这些添加物会使血糖升高，并使身体脱离燃烧脂肪的禁食状态。不会产生这种影响的添加物包括椰子油、无糖椰奶、草饲黄油和生可可粉（有关将这些成分加入您的咖啡的方法，请查看第五章，从第 60 页开始）。椰子油、无糖椰奶和草饲黄油主要或完全由脂肪组成，因此它们不会阻止身体继续燃烧脂肪（本章稍后会有更多相关内容），而生可可可以提供巧克力味，而没有其他巧克力产品中的糖或加工成分。

Tea 茶

If you know anyone who does not drink coffee, chances are they drink tea. In fact, aside from water, black tea is the most consumed beverage in the world. And like its brewed cousin, tea can be a boon on an OMAD diet for a few reasons. First, tea has been found to be beneficial for everything from high blood sugar and high cholesterol to heart disease and weight loss. Drinking black tea has been found to reduce triglyceride levels by 36%, blood glucose levels by 18%, and the ratio of LDL cholesterol to HDL cholesterol by 17%.³³ Australian and Dutch researchers reported that regular tea consumption of three cups per day can significantly lower both systolic and diastolic blood pressure (both numbers in your blood pressure reading).³⁴ And a Swedish study that followed nearly 75,000 people for over 10 years found that those who drank 4 or more cups of tea daily had a 32% lower risk of stroke than those who did not.³⁵如果您认识任何不喝咖啡的人，很有可能他们喝茶。事实上，除了水之外，红茶是世界上消费量最大的饮料。并且，像其冲泡的同类饮品一样，茶在一日一餐饮食中可能有几个好处。首先，人们发现茶对从高血糖、高胆固醇到心脏病和减肥等一切都有益处。研究发现，喝红茶可使甘油三酯水平降低 36％，血糖水平降低 18％，低密度脂蛋白胆固醇与高密度脂蛋白胆固醇的比率降低 17％。33 澳大利亚和荷兰的研究人员报告说，每天定期饮用三杯茶可以显著降低收缩压和舒张压（血压读数中的两个数字）。34 一项瑞典的研究对近 75,000 人进行了超过 10 年的跟踪调查，发现每天喝 4 杯或更多杯茶的人中风的风险比不喝茶的人低 32％。35

Tea also has powerful slimming perks. The primary antioxidant in green tea, EGCG, inhibits the activity of an enzyme that breaks down norepinephrine, a hormone that promotes fat burning in higher concentrations. It has also been found to increase metabolic rate, to the effect of an extra 60 to 160 calories burned per day. In a Japanese study, subjects who drank a beverage containing tea catechins daily saw an 8% increase in calorie burning at rest, a 331% increase in calorie burning during exercise, and a 248% increase in fat burning during exercise.³⁶茶也有强大的瘦身益处。绿茶中的主要抗氧化剂 EGCG 会抑制一种分解去甲肾上腺素的酶的活性，去甲肾上腺素是一种在较高浓度下促进脂肪燃烧的激素。还发现它能提高代谢率，每天额外燃烧 60 至 160 卡路里。在一项日本的研究中，每天饮用含有茶多酚饮料的受试者在休息时的卡路里燃烧增加了 8％，运动时的卡路里燃烧增加了 331％，运动时的脂肪燃烧增加了 248％。36

Because coffee has such a strong flavor on its own, it is difficult to significantly alter that flavor with add-ins that are allowed on the OMAD diet. Tea, on the other hand, can be virtually any flavor you want it to be since those flavor boosters are not being ingested. For someone with a sweet tooth, hibiscus or dandelion root tea might be the answer. For someone who enjoys an earthier sip, perhaps black or green or even mushroom tea will do the trick. As with coffee, as long as no sweeteners or dairy or nondairy milks are being added, any and all teas are welcome during the fast. Store-bought loose-leaf teas and teabags will certainly do the trick, but Chapter 5 is also filled with homemade teas (beginning on page 64) that use whole fresh herbs and spices like cinnamon sticks, fresh ginger, and vanilla beans to create warm and satisfying brews. When brewing these homemade teas, stick to whole spices over ground ones, as it is impossible to fully strain out ground spices and you could risk a blood sugar spike.由于咖啡本身具有浓郁的味道，因此很难用 OMAD 饮食所允许的添加物显著改变其味道。另一方面，茶几乎可以是您想要的任何口味，因为那些增味剂不会被摄入体内。对于爱吃甜食的人来说，木槿花或蒲公英根茶可能是答案。对于喜欢更朴实口感的人来说，也许红茶、绿茶甚至蘑菇茶会奏效。与咖啡一样，只要不添加甜味剂、奶制品或非奶制品牛奶，在禁食期间任何和所有的茶都是受欢迎的。商店购买的散装茶叶和茶包肯定会奏效，但第 5 章也充满了自制茶（从第 64 页开始），使用完整的新鲜香草和香料，如肉桂棒、新鲜生姜和香草豆，来制作温暖和令人满意的冲泡饮品。在冲泡这些自制茶时，坚持使用完整的香料而不是磨碎的香料，因为不可能完全滤出磨碎的香料，您可能会有血糖飙升的风险。

OMAD SUCCESS STORY: MELISSA, 34 OMAD 成功故事：梅利莎，34 岁

In 2017, Melissa began seeing a doctor about what more she could do to help her get pregnant. When the doctor recommended weight loss, Melissa was filled with dread. She had tried countless diets over the years, including Weight Watchers, Beachbody, and only drinking shakes, and the results were always the same: she would lose some weight, but then she would plateau, become discouraged, fall off the plan, and put the pounds back on. But this time there was more at stake. Whatever Melissa did needed to work.2017 年，梅利莎开始找医生咨询她还能做些什么来帮助自己怀孕。当医生建议她减肥时，梅利莎满心恐惧。多年来，她尝试了无数种节食方法，包括慧俪轻体（Weight Watchers）、比奇博迪（Beachbody）以及只喝奶昔，结果总是一样：她会减掉一些体重，但随后就会进入平台期，变得灰心丧气，放弃计划，体重又反弹回来。但这次风险更大。梅利莎所做的一切都必须奏效。

In the spring of 2019, Melissa’s doctor recommended a keto diet. She was skeptical but did some research and decided to start it that June. She knew that she needed to lose at least 30 pounds to be able to start her fertility treatments, so she dove in. She lost weight steadily for about two months, but then something familiar happened; she hit a plateau and didn’t lose weight for three weeks. When it came time for her weigh-in to start the treatment, she was still 10 pounds away from her goal, and she wasn’t approved.2019 年春天，梅利莎的医生推荐了生酮饮食。她心存疑虑，但做了些研究，并决定在当年 6 月开始实行。她知道自己至少需要减掉 30 磅才能开始生育治疗，于是全身心投入。她的体重稳定下降了约两个月，但随后熟悉的情况发生了；她进入了平台期，三周都没有减重。到了称重开始治疗的时候，她距离目标体重还差 10 磅，未获批准。

Returning home discouraged, Melissa began looking online for other options when she came across information on fasting. The thought of trying it made her nervous and she was sure it would sap her energy and make her feel nauseated, but the information she found was compelling enough to give it a try.沮丧地回到家，梅利莎开始在网上寻找其他选择，这时她偶然看到了关于禁食的信息。想到要尝试禁食，她感到紧张，她确信这会消耗她的精力，让她感到恶心，但她找到的信息足够吸引人，值得一试。

The last week of August, Melissa began. She would wake up and have a glass of water, followed by black coffee. At lunchtime she would drink chicken broth, sometimes adding butter to it to make it feel more substantial. She would sip tea and water throughout the day, aiming for 2 to 3 liters total. Then, at dinner, she would eat her one meal, a chicken curry or steak or fish with Brussels sprouts or broccoli.八月的最后一周，梅利莎开始了。她会醒来喝一杯水，接着喝黑咖啡。午餐时间，她会喝鸡汤，有时会加黄油让它更有饱腹感。她一整天都会喝茶和水，目标是总共 2 到 3 升。然后，晚餐时，她会吃一顿饭，咖喱鸡或牛排或鱼搭配抱子甘蓝或西兰花。

Melissa lost six pounds that first week and went back to the doctor. Impressed with Melissa’s speedy change, the doctor approved her for treatment. Seeing what OMAD could do, Melissa stuck with it, losing almost 10 more pounds that month. To her surprise, she had more energy than before and even more than when she was on keto. What’s more, it has helped her recognize her bad eating habits and changed her perspective on eating for the better and healthier. And in August of 2020, one year after discovering OMAD, Melissa welcomed her first child!梅利莎在第一周就减掉了六磅，然后回去看医生。医生对梅利莎的快速变化印象深刻，批准了她的治疗。看到一日一餐能带来的效果，梅利莎坚持了下来，那个月又减掉了将近 10 磅。令她惊讶的是，她比以前更有精力，甚至比她进行生酮饮食时还要精力充沛。更重要的是，这帮助她认识到了自己不良的饮食习惯，并改变了她对饮食的看法，使其变得更健康、更好。2020 年 8 月，在发现一日一餐一年后，梅利莎迎来了她的第一个孩子！

Broth 肉汤

If plain water, coffee, or tea don’t feel substantial enough to keep you going throughout a fast, broth may be the answer. While chicken and beef broth will contain a few calories, they contain negligible amounts of carbohydrates and not enough to break your fast and pull your body out of fat-burning mode. For some, the meaty, savory flavor can be more satisfying and feel more like a “meal” than a bottle of water or a cup of tea, while the fact that it is liquid will still serve to stretch out the stomach and force it to send satiety signals to the brain.如果白开水、咖啡或茶在禁食期间不足以让您保持精力，那么肉汤可能是答案。虽然鸡肉和牛肉汤会含有一些卡路里，但它们所含的碳水化合物量可以忽略不计，不足以打破您的禁食状态并使您的身体脱离燃脂模式。对某些人来说，肉汤浓郁的肉香味道可能比一瓶水或一杯茶更令人满意，更有“一餐”的感觉，而其液体的性质仍能撑开胃并迫使它向大脑发送饱腹感信号。

What’s more, chicken and beef broth (also known as bone broth in today’s health and nutrition circles) deliver some impressive slimming benefits. When animal bones are boiled, the collagen inside the bones is released into the water. Most people know collagen as the protein that improves skin elasticity, keeping it looking firm and young, but collagen and its amino acids, including glycine, lysine, and leucine, also play a role in fat burning and maintaining lean muscle mass. The bones themselves deliver nutrients like magnesium and calcium, while bone marrow is rich in iron, zinc, and manganese. In a 2019 study by Korean researchers, subjects who took collagen saw a decrease in body fat percentage and body fat mass without making any other dietary or lifestyle changes, while the subjects who did not receive collagen experienced an increase in both over the study period.³⁷此外，鸡肉和牛肉高汤（在当今的健康和营养领域也被称为骨汤）具有一些令人印象深刻的瘦身益处。当动物骨头被煮沸时，骨头内的胶原蛋白会释放到水中。大多数人都知道胶原蛋白是一种能提高皮肤弹性、使其看起来紧致和年轻的蛋白质，但胶原蛋白及其氨基酸，包括甘氨酸、赖氨酸和亮氨酸，在燃烧脂肪和维持瘦肌肉质量方面也发挥着作用。骨头本身提供像镁和钙这样的营养物质，而骨髓富含铁、锌和锰。在 2019 年韩国研究人员的一项研究中，服用胶原蛋白的受试者在不进行任何其他饮食或生活方式改变的情况下，体脂百分比和体脂肪量有所下降，而在研究期间未接受胶原蛋白的受试者这两项指标均有所增加。37

Store-bought broth would work as a drink to enjoy during your fast, and there are a few recipes for homemade chicken and beef broth in Chapter 5 (starting on page 70). But if your family has passed down a recipe or you already have a favorite, either would be sufficient for keeping you satiated outside of your one meal a day.商店购买的肉汤可以作为您禁食期间享用的饮品，在第 5 章（从第 70 页开始）中有一些自制鸡肉和牛肉汤的食谱。但是，如果您的家族传承了一份食谱，或者您已经有了最喜欢的食谱，任何一种都足以让您在每天一餐之外保持饱腹感。

Healthy Fat Add-Ons and Fat Bombs 健康脂肪添加物和脂肪炸弹

The only option in this chapter that isn’t a liquid, certain healthy fats can be consumed without counteracting the benefits of OMAD’s 23-hour fast. The reason for this is simple: Since the body is already utilizing fat as energy, consuming more fat is not going to alter that process in any way. Adding healthy fats like coconut oil, grass-fed butter, and unsweetened coconut milk to beverages, like Brain-Boosting Coffee or Golden Milk Latte, will make those sips feel more substantial plus supply a noticeable energy boost upon drinking. But these fats can also be eaten in the form of a sweet treat called a fat bomb. Made from a fat (such as coconut butter, nut butter, or coconut oil), a binder (such as shredded coconut or almond flour), a flavor (like cacao powder, nuts, citrus zest, or spices), and sometimes a tiny amount of sugar-free sweetener (like stevia or monk fruit), these small, indulgent bites can be the perfect way to sate a snack craving on a particularly difficult day of fasting. They are also a genius dessert option for after your one meal and can be enjoyed guilt-free. Fat bomb recipes begin on page 72.在这一章中，唯一不是液体的选择，某些健康的脂肪可以食用而不会抵消 OMAD 23 小时禁食的益处。原因很简单：由于身体已经在利用脂肪作为能量，摄入更多的脂肪不会以任何方式改变这个过程。将像椰子油、草饲黄油和无糖椰奶这样的健康脂肪添加到饮料中，比如健脑咖啡或黄金牛奶拿铁，会让这些饮品感觉更充实，并且饮用时会提供明显的能量提升。但这些脂肪也可以以一种叫做脂肪炸弹的甜食形式食用。由脂肪（如椰子黄油、坚果黄油或椰子油）、黏合剂（如椰丝或杏仁粉）、调味料（如可可粉、坚果、柑橘皮或香料），有时还有少量无糖甜味剂（如甜菊糖或罗汉果）制成，这些小小的、放纵的一口可以是在禁食特别艰难的一天满足零食渴望的完美方式。它们也是一顿饭后的天才甜点选择，可以毫无负罪感地享用。脂肪炸弹食谱从第 72 页开始。

As is clear from the name, the OMAD diet is about eating just one meal every day. But utilizing drinks and snacks that will not counteract the benefits of the fast—and in most cases, will actually improve them—helps combat many of the common problems and arguments people have against the eating plan. OMAD may seem like an extreme or drastic change, but it does not have to be. The information in this chapter will help make the transition to one meal a day that much more painless and effortless.从名称中可以明显看出，OMAD 饮食法是指每天只吃一餐。但是，利用不会抵消禁食益处的饮料和零食——在大多数情况下，实际上还会改善这些益处——有助于解决人们对该饮食计划的许多常见问题和争议。OMAD 可能看起来像是一种极端或剧烈的改变，但其实并非一定如此。本章中的信息将有助于使每天一餐的转变更加轻松和毫不费力。

28 Ji Na Jeong, “Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults,” Clinical Nutrition Research 7, no. 4 (2018): 291–296.28 吉娜·郑，“餐前饮水对非肥胖年轻成年人能量摄入和饱腹感的影响”，《临床营养研究》7 卷，第 4 期（2018 年）：291–296。

29 Elizabeth A. Dennis, et al., “Water Consumption Increases Weight Loss during a Hypocaloric Diet Intervention in Middle-Aged and Older Adults,” Obesity 18, no. 2 (2010): 300–307.29 伊丽莎白·A·丹尼斯等人，“低热量饮食干预期间水的摄入增加中老年人的体重减轻，”《肥胖》第 18 卷，第 2 期（2010 年）：300–307。

30 Ming Ding, et al., “Association of Coffee Consumption with Total and Cause-Specific Mortality in 3 Large Prospective Cohorts,” Circulation 132, no. 24 (2015): 2305–2315.30 明丁等人，“咖啡消费与 3 个大型前瞻性队列中的总死亡率和特定原因死亡率的关联”，《循环》132 卷，第 24 期（2015 年）：2305–2315。

31 Insung Park, et al., “Effects of Subacute Ingestion of Chlorogenic Acids on Sleep Architecture and Energy Metabolism through Activity of the Autonomic Nervous System: A Randomized, Placebo-Controlled, Double-Blinded Cross-over Trial,” British Journal of Nutrition 117, no. 7 (2017): 979–984.31 Insung Park 等人，“绿原酸亚急性摄入通过自主神经系统活动对睡眠结构和能量代谢的影响：一项随机、安慰剂对照、双盲交叉试验”，《英国营养学杂志》117 卷，第 7 期（2017 年）：979–984 页。

32 Aimee E. Van Dijk, et al., “Acute Effects of Decaffeinated Coffee and the Major Coffee Components Chlorogenic Acid and Trigonelline on Glucose Tolerance,” Diabetes Care 32, no. 6 (2009): 1023–1025.32 艾梅·E·范·迪克等人，“脱咖啡因咖啡以及主要咖啡成分绿原酸和葫芦巴碱对葡萄糖耐量的急性影响”，《糖尿病护理》第 32 卷，第 6 期（2009 年）：1023–1025。

33 Theeshan Bahorun, et al., “The Effect of Black Tea on Risk Factors of Cardiovascular Disease in a Normal Population,” Preventive Medicine 54, supplement (2012): S98–S102.33 特希尚·巴霍伦等人，“红茶对正常人群心血管疾病危险因素的影响”，《预防医学》54 卷，增刊（2012 年）：S98–S102。

34 Jonathan M. Hodgson, et al., “Effects of Black Tea on Blood Pressure: A Randomized Controlled Trial,” Archives of Internal Medicine 172, no. 2 (2012): 186–188.34 乔纳森·M·霍奇森等人，“红茶对血压的影响：一项随机对照试验”，《内科学文献》第 172 卷，第 2 期（2012 年）：186–188。

35 Susanna C. Larsson, et al., “Black Tea Consumption and Risk of Stroke in Women and Men,” Annals of Epidemiology 23, no. 3 (2013):157–160.35 苏珊娜·C·拉尔森等人，“女性和男性饮用红茶与中风风险”，《流行病学纪事》第 23 卷，第 3 期（2013 年）：157–160。

36 Noriyasu Ota, et al., “Effects of Combination of Regular Exercise and Tea Catechins Intake on Energy Expenditure in Humans,” Journal of Health Science 51, no. 2 (2004): 233–236.36 大田典康等，“定期运动与摄入茶多酚组合对人体能量消耗的影响”，《健康科学杂志》51 卷，第 2 期（2004 年）：233–236 。

37 Tak Young Jin, et al., “Effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate (Raja Kenojei) Skin on Body Fat in Overweight Adults: A Randomized, Double-Blind, Placebo-Controlled Trial,” Marine Drugs 17, no. 3 (March 7, 2019): 157.37 Tak Young Jin 等人，“口服源自鳐鱼（Raja Kenojei）皮肤的低分子胶原蛋白肽对超重成年人身体脂肪的影响：一项随机、双盲、安慰剂对照试验”，《海洋药物》第 17 卷，第 3 期（2019 年 3 月 7 日）：157 。

CHAPTER 4 Exercising on the OMAD Diet抱歉，我无法回答你的问题

Exercise is an important part of any healthy lifestyle. It also requires energy. For that reason, it’s common to be wary of whether eating one meal a day can sufficiently support an active lifestyle, or whether it is doable for people looking to make specific physical gains such as building muscle or increasing endurance. But before considering those questions, it’s important to understand what is happening in the body when you exercise in a fasted state.锻炼是任何健康生活方式的重要组成部分。它也需要能量。因此，人们通常会担心每天一餐是否能充分支持积极的生活方式，或者对于那些希望获得特定身体收益（如增肌或提高耐力）的人来说是否可行。但在考虑这些问题之前，了解在空腹状态下锻炼时身体发生的情况很重要。

As discussed in Chapter 1, fasting helps regulate insulin production. Exercise improves insulin sensitivity, or how much insulin the body requires to regulate blood sugar levels. When people have high insulin sensitivity, they require very little insulin to be produced to maintain low blood sugar. So coupling fasting, which keeps insulin production at low and steady levels, and exercise, which ensures that the body won’t need much insulin in the first place, can be an incredibly beneficial combination for folks trying to avoid weight gain or type 2 diabetes.抱歉，我无法回答你的问题

Fasting has also been found to increase production of human growth hormone, which plays a key role in facilitating muscle growth, improving bone density, and burning fat, some of the main goals of exercise. If your HGH levels are high at the beginning of a workout, the gains made in these areas throughout the session will be that much greater. Not to mention the fact that fat burning has already increased in the absence of sugar to be utilized as fuel. All told, a study published in the British Journal of Nutrition found that people who exercised first thing in the morning on an empty stomach burned 20% more fat than those who ate before exercising.³⁸抱歉，我无法回答你的问题

Just as the timing of your one meal a day totally depends on your schedule and personal preferences, exercise can be dependent on those factors as well. Someone who is always hungry after a workout might want to time their session before their meal, while someone who feels nauseous or sluggish when exercising on an empty stomach may want to complete their workout after their meal. Either way, here are some of the best forms of exercise to incorporate into your one meal a day lifestyle in order to see results fast.正如您一天一餐的时间完全取决于您的日程安排和个人偏好，锻炼也可能取决于这些因素。有些人在锻炼后总是感到饥饿，可能希望在进餐前安排锻炼时间，而有些人在空腹锻炼时感到恶心或乏力，可能希望在进餐后完成锻炼。无论哪种方式，以下是一些可以融入您一天一餐生活方式的最佳锻炼形式，以便快速看到效果。

Walking 行走

Walking is one of the best forms of exercise you can do, and it is also the easiest to fit into your day. Simply parking farther away from the entrance to the store or taking the stairs instead of the elevator can help you fit in more walking. It is also one of the easiest forms of exercise to do physically, as it is accessible for all ages and fitness levels and is low impact enough for those with certain physical limitations. The health benefits of walking are vast and varied. Walking can improve cardiovascular and pulmonary fitness, strengthen bones, build lean muscle, burn fat, and improve balance. A study from Harvard University looked at the activity of 32 genes that promote obesity in over 12,000 people and found that the effects of these genes were cut in half in the people who walked for roughly an hour per day.³⁹ Researchers from the University of Exeter in the UK found that a 15-minute walk can help curb cravings for sweets and even reduce the amount of sweets eaten in a stressful situation.⁴⁰ Walking has also been found to ease joint pain, boost immune function, and even lower the risk of developing certain cancers. What’s more, many of these benefits will occur even if walking is broken up into 5- or 10-minute sessions over the course of the day as opposed to one continuous 30- to 60-minute walk. If you’re unsure of how much exercise you will be able to do in a fasted state, walking is a great starting point.步行是您可以进行的最佳锻炼形式之一，而且也是最容易融入您日常生活的。只需将车停在离商店入口较远的地方，或者走楼梯而不是乘电梯，就可以帮助您增加步行量。它也是身体上最容易进行的锻炼形式之一，因为它适用于所有年龄段和健康水平，而且对于有某些身体限制的人来说，冲击力足够低。步行对健康的益处广泛而多样。步行可以改善心血管和肺部健康，强化骨骼，锻炼肌肉，燃烧脂肪，提高平衡能力。哈佛大学的一项研究观察了超过 12,000 人中促进肥胖的 32 个基因的活动，发现每天步行约一小时的人的这些基因的影响减半。39 英国埃克塞特大学的研究人员发现，步行 15 分钟可以帮助抑制对甜食的渴望，甚至减少在压力情况下吃甜食的量。40 还发现步行可以缓解关节疼痛，增强免疫功能，甚至降低患某些癌症的风险。更重要的是，即使步行在一天中分成 5 或 10 分钟的时间段，而不是一次连续 30 至 60 分钟的步行，许多这些益处也会出现。如果您不确定在空腹状态下能够进行多少运动，步行是一个很好的起点。

Interval Training 间歇训练

Also known as HIIT, or high-intensity interval training, this method of exercise has been the subject of much research in recent years. Perfect for those with busy schedules, these short, high-intensity bursts of activity alternated with low-intensity recovery periods have been shown to provide the same increases in metabolism and calorie burning as a longer, moderate-intensity exercise session, plus similar improvements in key health markers like insulin sensitivity and arterial stiffness (a risk factor for heart disease). In a study from Denmark, patients with type 2 diabetes were assigned to either a continuous walking group or an interval walking group. After four months, the subjects in the interval walking group lost 90% more body mass, 98% more fat, and 47% more visceral fat (the dangerous fat that accumulates around the organs) than those in the continuous walking group. Glycemic control, or the patients’ abilities to regulate their glucose levels, also improved in the interval walking group.⁴¹这种锻炼方法也被称为 HIIT，即高强度间歇训练，近年来一直是众多研究的主题。对于那些日程繁忙的人来说，这种由短时间高强度的活动爆发与低强度的恢复周期交替组成的锻炼方式，已被证明能提供与更长时间、中等强度的锻炼相同的新陈代谢和卡路里燃烧的增加，以及在关键健康指标（如胰岛素敏感性和动脉僵硬度（心脏病的风险因素））方面的类似改善。在丹麦的一项研究中，2 型糖尿病患者被分配到持续步行组或间歇步行组。四个月后，间歇步行组的受试者比持续步行组的受试者体重减轻多 90%，脂肪减少多 98%，内脏脂肪（在器官周围积聚的危险脂肪）减少多 47%。间歇步行组患者的血糖控制，即患者调节血糖水平的能力也有所改善。41

The high-intensity bursts can take any form, from something challenging cardiovascularly like walking, running, or jumping rope, to something that challenges the muscles, such as squats or push-ups, to movements that combine the two, like burpees. A 10- to 15-minute long HIIT session is enough to reap the benefits, and the lengths of your high-intensity intervals and recovery periods are up to you. If you’re new to HIIT and the idea of pushing yourself to your max, start with a 1:3 ratio, or a 20-second burst followed by 1 minute of recovery, repeated 7 times. Then gradually increase the length of your burst or decrease the length of your recovery to challenge yourself even more.高强度爆发可以采取任何形式，从对心血管有挑战的活动，如步行、跑步或跳绳，到挑战肌肉的活动，如深蹲或俯卧撑，再到两者结合的动作，如波比跳。 10 到 15 分钟长的高强度间歇训练（HIIT）课程足以获得益处，您的高强度间隔和恢复期间的长度由您决定。如果您是 HIIT 的新手并且对于将自己推向极限的想法感到陌生，从 1:3 的比例开始，即 20 秒的爆发随后是 1 分钟的恢复，重复 7 次。然后逐渐增加您的爆发长度或减少您的恢复长度，以进一步挑战自己。

OMAD SUCCESS STORY: ADAM, 27 OMAD 成功故事：亚当，27 岁

Adam entered college with hopes of making an immediate impact on his school’s basketball team. But at 235 pounds and with well over 20% body fat, he was not in the best shape to do so. Adam had always had a slow metabolism and struggled to gain muscle while easily packing on fat. Up to that point he had never attempted to drastically change his diet, but he knew that if he wanted to achieve his basketball goals, he needed to do something.亚当带着在学校篮球队立即产生影响的希望进入了大学。但体重 235 磅，体脂率超过 20%，他的状态并非最佳。亚当的新陈代谢一直很慢，增肌困难，却很容易长胖。在此之前，他从未尝试过大幅改变饮食，但他知道，如果想实现自己的篮球目标，就必须有所行动。

Adam headed online to do some research. When he came across the story of former professional football player Herschel Walker, who claimed to only eat one meal a day, he was intrigued. Adam assumed that he would be hungry all day if he was only eating one meal, but as he delved deeper into the science, he became more confident that his body would adapt to the way of eating and he would be fitter and stronger because of it. So he started fasting.亚当上网去做一些研究。当他看到前职业足球运动员赫歇尔·沃克的故事时，沃克声称每天只吃一顿饭，他很感兴趣。亚当认为，如果他每天只吃一顿饭，他会整天感到饥饿，但随着他深入研究科学，他变得更加确信他的身体会适应这种饮食方式，并且因此他会更健康、更强壮。所以他开始禁食。

Adam was hungry at first, but that quickly went away, and he began to feel more energetic. He would train first thing in the morning before having his one meal between 12:00 p.m. and 3:00 p.m. At that meal, he would try to fill his plate with 40% protein, 40% healthy fats, and 20% carbs for optimal energy levels. During the rest of the day he sipped tea or coffee blended with coconut oil and cinnamon or drank a branched chain amino acid supplement for additional protein without any carbs or sugar.亚当起初感到饥饿，但这种感觉很快就消失了，他开始感觉更有活力。他会在早上第一件事就是训练，然后在中午 12 点到下午 3 点之间吃一顿饭。在那顿饭中，他会尽量在盘子里装满 40%的蛋白质、40%的健康脂肪和 20%的碳水化合物，以达到最佳的能量水平。在一天的其余时间里，他会喝与椰子油和肉桂混合的茶或咖啡，或者喝支链氨基酸补充剂来获取额外的蛋白质，且不含任何碳水化合物或糖。

Shortly after switching to just one meal a day, Adam began to burn fat and gain muscle. Over his four years of college, his weight increased to 255 pounds, but his body fat percentage dropped to 8%, ideal for an aspiring professional athlete. Fasting has also improved his digestion and even lowered the number of tics he experiences from his Tourette syndrome. In the five years since college, Adam has played professional basketball in Europe and developed his brand, AdamKempFitness.com. He tries to stick to his one meal a day diet as much as he can, as he does not believe he would be where he is today without it.在改为每天仅一餐不久后，亚当开始燃烧脂肪并增长肌肉。在他大学的四年里，他的体重增加到了 255 磅，但他的体脂率下降到了 8%，这对于一个有抱负的职业运动员来说是理想的。禁食也改善了他的消化，甚至降低了他因妥瑞氏症而出现的抽搐次数。在大学毕业后的五年里，亚当在欧洲打职业篮球，并开发了他的品牌 AdamKempFitness.com。他尽可能坚持每天一餐的饮食，因为他认为如果没有这样做，他就不会有今天的成就。

Strength Training 力量训练

Strength training, also known as resistance training or simply lifting weights, has become much more mainstream in recent years among exercisers who aren’t just trying to bulk up, mainly because the benefits of building muscle for all genders and age groups has become more apparent. Strength training helps build and maintain lean muscle mass, which decreases with age but is critical for maintaining a healthy metabolism and sustaining weight loss. Researchers from Wake Forest University compared the weight loss results of dieters who did not exercise and those who did aerobic exercise to those who completed strength training. They found that the strength trainers lost 80% more weight than the non-exercisers and 13% more weight than the aerobic exercisers. The strength group also lost 12% more fat and 40% less muscle than the aerobics group.⁴²力量训练，又称阻力训练或简单地称为举重，近年来在不仅仅是试图增肌的锻炼者中变得更加主流，主要是因为对所有性别和年龄组来说，锻炼肌肉的好处变得更加明显。力量训练有助于建立和保持瘦肌肉质量，其会随着年龄的增长而减少，但对于保持健康的新陈代谢和持续减肥至关重要。维克森林大学的研究人员比较了不锻炼的节食者、进行有氧运动的节食者和完成力量训练的节食者的减肥结果。他们发现，力量训练者比不锻炼者多减掉 80%的体重，比有氧运动者多减掉 13%的体重。力量训练组比有氧运动组多减掉 12%的脂肪，少减掉 40%的肌肉。42

Strong muscles help take pressure off of the joints, lowering the risk of developing arthritis and the instances of joint replacements, plus reduces wear on the bones, helping to maintain healthy bone density. Working with weights, especially if you are in an older age group, helps improve balance, stability, and posture, which can increase mobility. In a 2017 study by the American Society for Bone and Mineral Research, postmenopausal women with low bone density who completed a twice-weekly resistance training regimen saw improvements in functional movements, bone density, and bone strength.⁴³强壮的肌肉有助于减轻关节压力，降低患关节炎和关节置换的风险，还能减少骨骼磨损，有助于保持健康的骨密度。进行重量训练，特别是对于年龄较大的人群，有助于改善平衡、稳定性和姿势，从而提高活动能力。在 2017 年美国骨与矿物质研究协会的一项研究中，骨密度低的绝经后妇女完成每周两次的阻力训练方案后，在功能性动作、骨密度和骨强度方面都有所改善。43

The benefits of strength training are accessible to all ages and fitness levels. Exercises that use your own body weight as resistance, such as push-ups or planks, are perfect for those who don’t have access to or don’t want to use weights. Resistance bands are easy to use anywhere and can provide a personalized amount of resistance. Weight-training machines can help isolate different muscle groups, while free weights will activate multiple muscle groups at once. The Department of Health and Human Services suggests incorporating strength training into your exercise routine twice a week, though additional sessions can speed up weight loss.力量训练的好处对所有年龄和健康水平的人来说都是可以获得的。使用自身体重作为阻力的练习，如俯卧撑或平板支撑，对于那些无法获得或不想使用重量器材的人来说是完美的。阻力带在任何地方都易于使用，并且可以提供个性化的阻力量。重量训练器械可以帮助隔离不同的肌肉群，而自由重量则会同时激活多个肌肉群。卫生与公众服务部建议将力量训练纳入您的锻炼常规，每周两次，尽管额外的训练课程可以加快减肥速度。

Fun Movement 有趣的运动

Hiking, dancing, cycling, rowing, yoga, Pilates…the list of activities that will deliver the perks of exercise goes on and on, and every single one delivers additional benefits as well. Outdoor activities like hiking and biking come with the stress-reducing perk of being in nature, surrounded by greenery and fresh air. Dancing on your own or in a group class provides a body positivity and self-confidence boost. Yoga works to establish a connection between the mind and the body, which can help reduce stress and anxiety, plus helps improve flexibility and balance.徒步旅行、跳舞、骑自行车、划船、瑜伽、普拉提……能够带来锻炼益处的活动清单不胜枚举，而且每一项活动都还有其他额外的好处。像徒步旅行和骑自行车这样的户外活动具有身处大自然、被绿植和新鲜空气环绕从而减轻压力的好处。独自跳舞或参加团体舞蹈课程能提升身体的积极性和自信心。瑜伽有助于在身心之间建立联系，这有助于减轻压力和焦虑，还有助于提高柔韧性和平衡能力。

In a nutshell, any movement is better than no movement at all, even on the OMAD diet. For the fastest results, try to vary the types of exercise and movements you do throughout the week and listen to how your body responds to each one. Experiment with a strength workout before your one meal one day, then a yoga session after your meal the next, and see how your body reacts. The drinks and snacks in Chapter 5 will come in handy to provide energy for exercising. If your one meal is dinner but you want to work out early in the day, have a cup of black coffee or a Mocha “Latte” for an energy boost before your session and then a Coconut Lime Fat Bomb and some water afterward to keep you going until mealtime.简而言之，任何运动都比完全不运动要好，即使是在一日一餐饮食法中也是如此。为了获得最快的效果，尝试在一周内改变您所进行的运动和活动类型，并倾听您的身体对每种运动的反应。有一天在您的一餐之前尝试进行力量训练，然后第二天在餐后进行瑜伽课程，看看您的身体如何反应。第 5 章中的饮料和小吃将有助于为锻炼提供能量。如果您的一餐是晚餐，但您想在一天的早些时候锻炼，在锻炼前喝一杯黑咖啡或一杯摩卡“拿铁”来提神，然后在锻炼后吃一个椰子酸橙脂肪炸弹和一些水，以保持您的精力直到用餐时间。

38 Javier T. Gonzalez, et al., “Breakfast and Exercise Contingently Affect Postprandial Metabolism and Energy Balance in Physically Active Males,” British Journal of Nutrition 110, no. 4 (2013): 721–732.38 哈维尔·T·冈萨雷斯等人，“早餐和运动视情况影响身体活跃男性的餐后代谢和能量平衡，”《英国营养杂志》110 卷，第 4 期（2013 年）：721–732。

39 Qibin Qi, et al., “Television Watching, Leisure Time Physical Activity, and the General Predisposition in Relation to Body Mass Index in Women and Men,” Circulation 126, no. 15 (2012): 1821–1827.39 齐斌·齐等人，“看电视、休闲时间的体育活动以及一般倾向与女性和男性的体重指数的关系”，《循环》126 卷，第 15 期（2012 年）：1821–1827 。

40 Hwajung Oh, et al., “Brisk Walking Reduces Ad Libitum Snacking in Regular Chocolate Eaters during a Workplace Simulation,” Appetite 58, no. 1 (2011): 387–392.40 华贞·吴等人，“快步走可减少经常食用巧克力者在工作场所模拟期间的随意零食摄入”，《食欲》第 58 卷，第 1 期（2011 年）：387–392。

41 Kristian Karstoft, et al., “The Effects of Free-Living Interval-Walking Training on Glycemic Control, Body Composition, and Physical Fitness in Type 2 Diabetic Patients: A Randomized, Controlled Trial,” Diabetes Care 36, no. 2 (2013): 228–236.41 克里斯蒂安·卡斯托夫特等人，“自由生活间隔步行训练对 2 型糖尿病患者血糖控制、身体成分和身体素质的影响：一项随机对照试验”，《糖尿病护理》第 36 卷，第 2 期（2013 年）：228–236。

42 Kristen M. Beavers, et al., “Effects of Exercise Type during Intentional Weight Loss of Body Composition in Older Adults with Obesity,” Obesity 25, no. 11 (2017): 1823–1829.42 克里斯汀·M·比弗斯等人，“在患有肥胖症的老年人有意减肥期间运动类型对身体成分的影响”，《肥胖》第 25 卷，第 11 期（2017 年）：1823–1829。

43 Steven L. Watson, et al., “High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women with Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial,” Journal of Bone and Mineral Research 33, no. 2 (2017): 211–220.43 史蒂文·L·沃森等人，“高强度阻力和冲击训练可改善绝经后患有骨质减少和骨质疏松症女性的骨矿物质密度和身体机能：LIFTMOR 随机对照试验”，《骨与矿物质研究杂志》33 卷，第 2 期（2017 年）：211–220。

Part 2: Recipes 第二部分：食谱

CHAPTER 5 Fast-Approved Drinks and Snacks第五章 快速获批的饮品和小吃

CHAPTER 6 Breakfast-Style Meals 第六章 早餐式餐食

CHAPTER 7 Giant Salads 第七章 巨型沙拉

CHAPTER 8 One-Bowl Wonders 第 8 章 一碗奇迹