關於 fat loss dietitian ，我們在網路上蒐集到這些相關的討論、資訊與評價

《#生活營養 系列》
長時間在家的你，是不是覺得該開始飲食控制了？
#168 #間歇性斷食 很多人談論和執行🤔
對於不可避免久坐的人（例如：沒運動習慣的上班族）來說，
算是可以減少脂肪囤積的方式之一。

營養師最常被問到的問題：
1.斷食期間真的什麼都不能吃❓
2.要斷食在什麼時候好❓

上次在clubhouse聽到有些人對168間歇性斷食的定義不清楚，來⬇️
『1天內16小時禁食，食物集中在8小時內吃完。』
（僅限制進食時間，未針對飲食內容作說明）
➡️延長空腹時間，消耗身體儲存的能量（分解脂肪）

因為多數台灣人的作息習慣，會優先選擇犧牲早餐，
👩🏻‍⚕️不過有些研究建議應該是維持白天的飲食習慣，
或用提早吃晚餐的方法，
讓飲食集中在白天吃比較好☀️
（意指斷食時間安排在晚上）

👭有一實驗將過胖和肥胖的女性分兩組，
一組在早上時，吃整天所需熱量的一半；
另一組則是晚上時吃，
🔺結果：
早上組的體重⬇️和腰圍⬇️明顯減少，
葡萄糖耐受量也改善（血糖的調控力👍🏼）。

👩🏻‍⚕️而另一研究顯示，對第二型糖尿病成年人而言，
在白天集中攝取較多熱量和🍚碳水化合物（在安全監測下），
🔺可增強食慾控制，進而對體重減輕和血糖控制有顯著改善。

所以，除非身體有特殊狀況⚠️
例如：為第一型糖尿病患者、腎臟疾病、懷孕期、運動選手備賽期...等，
或晚上活動量比較高的人（運動習慣、晚班...等），
不然研究是建議白天吃，晚上斷食比較好喔🥸
我想有ㄧ大部分的原因是，雖然白天久坐辦公室，但活動量還是比在家坐沙發和躺床上多吧🙂

➡️如果有目標想要完成，還是推薦找專業營養師諮詢，
量身定做最適合自己的飲食內容和時間吧👩🏻‍⚕️

☑️喜歡要追蹤我喔
☑️標註在168的朋友來看

參考資料：
Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504-2512.
Jakubowicz, D., Landau, Z., Tsameret, S., Wainstein, J., Raz, I., Ahren, B., ... & Froy, O. (2019). Reduction in glycated hemoglobin and daily insulin dose alongside circadian clock upregulation in patients with type 2 diabetes consuming a three-meal diet: a randomized clinical trial. Diabetes care, 42(12), 2171-2180.

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#輕斷食 #減重 #減肥 #瘦身 #減脂 #上班 #居家生活 #居家防疫 #podcast #fat #無糖豆漿 #蛋料理 #WFH #水果 #睡飽 #飲食7運動3 #weightcontrol #dietitian #nutrition #lizdailyfood #下班活動
#staycalmandeathard #營養師Liz #newpost

Myth 3: Low Fat Foods Are Always Better For You

10 Stubborn Food Myths That Just Won't Die, Debunked by Science

Alannah DiBona, a Boston based nutritionist and wellness counselor made this her number one food myth. She said:

“Without fat, the human body is unable to absorb a large percentage of the nutrients needed to survive. Additionally, fat deprivation prevents messages from being passed between neurotransmitters, resulting in all kinds of neural misfiring in the body! While good fats and bad fats do exist, the right fats in the proper amounts can actually aid in weight loss and cholesterol management.”
The high-fat/low-fat food myth is one that’s been around for a long, long time. Ultimately, it’s more important to flip over the food you’re about to buy and read the label, see what kinds of fats are in it, and then make an educated decision instead of immediately reaching for the low-fat version of whatever it is you’re planning to buy, thinking it’ll be healthier. In fact, many products that are “low-fat” are low in good fats as opposed to the bad ones, or substitute in other ingredients like sugars and sodium that you don’t want more of in your diet.

Seattle-based Registered Dietitian Andy Bellatti also called out this particular myth. He said, “A good intake of healthful fats is beneficial for cardiovascular health. Prioritize monounsaturated fats (avocados, olives, pecans, almonds, peanuts) and omega-3 fatty acids (hemp seeds, chia seeds, sea vegetables, wild salmon). Virgin coconut oil and dark chocolate (80% cocoa or higher) also offer healthful fatty acids. Many low-fat diets are high in sugar and refined carbohydrates (i.e.: white flour), which are increasingly becoming linked to increased rates of heart disease.”

http://www.dailymail.co.uk/…/Want-know-best-new-way-lose-we…

Do not blindly believe in articles (or in this case, the title)!

Without making changes in your dietary habits, consumption of this bullet coffee - coffee with added butter and/or coconut oil is likely to cause weight gain than weight loss, as it is high in calories and fat!

As explained by Dietitian Dr Sarah Schenker, ‘Ketosis is only triggered when the liver glycogen stores are depleted, so if you enjoyed a carb-heavy takeaway the night before, your morning cup of bullet coffee won’t be enough to make the switch.’

Enjoy your coffee black, or with milk, preferably low-fat or skimmed milk to minimise fat, sugar and calorie intake!

So in today's video, I share my experience after trying the kpop diet for a week. I didn't do the extreme diets that these kpop stars did, but instead I made a few modifications to it so that I was eating sufficient and well. I actually did this diet more than 3 weeks ago now and i did it for a duration of a week.

There was a lot of footage filmed over a week and a lot of commentary I had to condense so just to iterate the main point of this video is that extreme kpop diets are DANGEROUS. You do not need to go to extreme measures to lose weight. If you watch the video to the end, you can see the weight I loss even though I ate in much higher quantities than them, but yet was still able to lose weight, and on top of that, I didn't risk damaging my metabolism or going into a yoyo diet effect after it ended. Going to extreme measures in extreme kpop diets will do your body more harm than good.

I lost more than 1kg in 2 days because of of all the water weight disappearing during the first couple of days, then after that it was a little bit more water weight and fat.

I highly recommend anyone who's having trouble or have questions with dieting to see a dietitian as it's important to get professional help. I don't think these kpop diets like the IU diet, SNSD diet, or Jimin diet are sustainable and are extremely risky to your body.

Do watch on to see my before and after weight in and results, and leave a comment below on what you think.

☆Outfit☆
Gymshark - http://gym.sh/Shop-Chloe-Ting

☆Workout from this video☆
https://youtu.be/-q9oe-koIVs

☆My second Youtube Channel - VLOGS & OTHER NON FITNESS VIDEOS ☆
https://www.youtube.com/channel/UCBrcDabYtwbR1VIhwH5efZA

☆My Instagram links☆
https://www.instagram.com/chloe_t/
https://www.instagram.com/itschloeting/

☆Music by☆
Blue Wednesday - Hot Butta
https://soundcloud.com/bluewednesday

DJ Quads - Dope
https://soundcloud.com/aka-dj-quads

#diet #kpopdiet #weightloss