Sally’s Quote of the Day
Fasting
- Leangains
2018年4月9日
1. Leangains
Best for: Dedicated gym-goers who want to lose body fat and build muscle.
最适合： 专门去健身房的人谁想要减肥和锻炼肌肉。
How It Works: Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories. However, black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk in your coffee won’t hurt, either.) Most practitioners will find it easiest to fast through the night and into the morning. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder.
工作原理：每天禁食14（妇女）到16（男人）小时，然后在剩余的8至10小时的时间内吃东西。在禁食期间，你不要吃含热量的食物。但是，黑咖啡、无糖甜味剂、低糖饮料和无糖口香糖是允许的。在咖啡里放一点牛奶，也无伤大雅。大多数参与这种方式的人认为从深夜到早晨是最容易的坚持的。他们通常在醒来后大约六小时后可以吃东西。这样的时间表适用于任何人的生活方式，但是保持不间断的吃东的时段是很重要的。否则，身体的荷尔蒙会失衡，让坚持这样的方式变得更难。
What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation).
在可以吃东西的这个时间，究竟吃什么，还取决于你的锻炼。在你锻炼的日子里，吃碳水化合物比脂肪更重要。在不锻炼的日子里，脂肪的摄入量应该更高。蛋白质消耗应该相当高，但是会根据不同人的不同目标、性别、年龄、体脂和活动水平而不同。不管你的具体方案怎样，总的来说 ，摄入更多的未加工的食品应该占你的卡路里摄入量的大部分。然而，如果没有时间吃饭的话，喝一杯含蛋白质的奶昔或代餐也是可以接受的（要适度）。
Pros: For many, the highlight of this program is that on most days, meal frequency is irrelevant. You can really eat whenever you want to within the eight-hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to (since we’re typically already programmed to eat this way).
优点： 对许多人来说，这个计划的亮点是，在大多数的时间里，吃饭的频次都没有关系。你可以在八小时的“喂食”期内随时吃东西。就是说，大多数人认为把它分为三餐更容易坚持（因为我们通常已习惯了这样的吃法）。
Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. (You can learn more about the specifics — as well as when to time these meals — directly from Leangains here and here.)
缺点： 即便是相当灵活，leangains 还是对于吃什么有着非常具体的指导，尤其是当你要锻炼的时候。严格的营养计划和完美的膳食安排也可能会让这个计划并没有那么容易坚持下去。
fasting: 禁食
Leangains：
- lean：adj. 瘦的;
- gain：vt. 获得; 赢得
gym-goer: 去健身房健身的人
fasting period：空腹期
feeding window：进食期
hormone: 激素
meal replacement：代餐
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