One Week， No Food 轻断食：一次特别的禁食经历

S+Abbas+Raza++译+阿诺

为了保持完美的身材，相信多数人都曾尝试过各种瘦身法。要论近来在全球哪种瘦身法最热，那当属“轻断食”了。这种禁食方法是指一周或一个月中有几天停止进食，只靠喝白水或蔬果汁来维持身体所需，以达到瘦身、健体的目的。这样的方法真能达到所宣传的效果吗？文中作者用一周的时间体验了一把轻断食，我们来看看他禁食的效果如何。

It all began in March last year when I read an article by Steve Hendricks in Harpers magazine titled “Starving Your Way to Vigour.” Hendricks examined the health benefits of fasting1）， including long-term reduced seizure2） activity in epileptics3）， lowered blood pressure in hypertensives4）， and weight loss. He also mentioned significantly increased longevity in rats that are made to fast. Most interesting was his tale of undertaking a 20-day fast himself， during which he shed more than 20 pounds and kept it off for the two years since. I was fascinated， and I started reading more about fasting afterwards， although at the time I had no intention of doing it myself.

The benefits of fasting have been much in the news again， in part due to a best-selling book from the UK： The Fast Diet： Lose Weight， Stay Healthy， and Live Longer by Dr Michael Mosley and Mimi Spencer. Mosley is a BBC health and science journalist who extols5） the benefits of “intermittent fasting.” There are many versions of this type of fasting that are currently the subject of various research programmes， but Mosley settled on the 5：2 ratio—in every week， two days of fasting， and five days of normal eating. Mosleys claim is that such a “feast or famine” regime closely matches the food consumption patterns of pre-modern societies， and our bodies are designed to optimise such eating. Mosley says that he himself lost 20 lbs in nine weeks on the diet. He also says that he feels much more energetic since.

Inspired by Mosley and Hendricks， I delved into research on fasting online. I happen to be a mild hypertensive myself and for various reasons have been off my blood pressure medication for a couple of months. I thought I might try fasting as an experiment， to see if it made any difference to my blood pressure， but also out of sheer curiosity about what the experience would be like. My wife said she would try it， too.

We decided on a seven-day fast—somewhere between Hendricks experience and Mosleys recommendation. The plan was to go a full week without eating or drinking anything except water. Lest our bodies react to this insult by trying to slow down our metabolisms6）， and we end up just lying around and not getting anything useful done all week， we also planned to stay energetic by engaging in vigorous physical exercise for at least a couple of hours daily during the fast. Neither one of us had ever done anything of the sort before.

Since my wife had a weeks break in February from her work， we decided to try our fast then. Our preparation was pretty minimal. I would keep a journal in which I would record my weight， blood pressure， activities and， several times a day， just note how I was feeling. We bought some emergency supplies in case one or both of us ended up feeling ill or fainting： some energy drinks， a couple of bars of Swiss milk chocolate， some fruit， and some bread and cheese， and put them in the refrigerator.

On our final day before beginning， we measured our weight， blood pressure， pulse rate， and waist size. My wife and I dont normally eat breakfast. That day we just had a light lunch and in the evening we had an early dinner of chicken， potatoes， and brown rice. And some chocolate pudding. And then we stopped eating.

The scientific data on the benefits of fasting are still thin and far from conclusive7）： Mark Mattson， head of the National Institute on Agings neuroscience laboratory， thinks it is possible that fasting is a mild form of stress that stimulates the bodys cellular defences against molecular damage. And even intermittent fasting can increase the bodys sensitivity to insulin8）， thereby decreasing the risks of diabetes and heart disease. Some nutritionists are sceptical， and especially worry about the dangers of compensatory overeating in the times one is not fasting. Even if we dont yet have enough data for clear conclusions， there was enough material from my research to intrigue me to try it for myself.

Our weeklong fast was a little unusual as we also engaged in strenuous9） exercise every day. Sometimes a little too strenuous： One day we did a 14 km trek through Alpine snow at a place called the Rodenecker Alm near Italys border with Austria. This was almost four hours of climbing and descending after three days of total fasting， and it left us quite exhausted and sore. But the odd thing was that to both of us it actually felt easier in this fasting state than it would have under normal conditions. So one does indeed seem to have a lot of physical energy while fasting， as Mosley has argued.

Things were not perfect， however. My wife had to break the fast at the end of day six because she neither felt nor looked well. I did make it through the whole seven days without any physical problems but I was psychologically exhausted by the end of it and euphoric10） that it was over. In everything that I had read about fasting， days two to four were supposed to be the most difficult. I had also worried about getting headaches or other physical discomfort， and especially about being unable to get restful sleep： I thought I might be awakened by hunger pangs. As it happens， none of those troubled me. Which isnt to say it wasnt an odd experience.

First of all， every single one of the seven days felt exactly the same： Mornings were completely fine and I felt pretty much as I normally do until about lunchtime. I tried to pack in any work， especially work that required mental concentration， into this period of each day. After midday， I became a little fidgety and found it hard to concentrate on anything. I had much more than usual amounts of physical energy and did all kinds of household chores happily. But my mind flitted from one thing to the next， and my reactions were slowed down very noticeably by evening. If my wife asked me a question， it took about five seconds for it to register and another five before I could formulate and deliver a reply.

So the days were hazy11） at times， but very bearable. Not so the evenings. By far the worst time was between 6 pm and 10 pm in the evenings. It was in this window12） every day that my wife and I both felt a physical and mental unease resulting in great difficulty in just passing the time. We tried to watch TV or movies but it was hard， and the evening seemed strangely empty.

In fact， the biggest surprise was just how much more time we had on our hands. I was struck by how much of the day I normally spend attending to my digestive needs： thinking about what I would have for lunch or dinner； shopping for groceries； cooking； then actually eating， washing dishes， cleaning up， even moving ones bowels13）. Eliminating the simple act of eating frees up much more time than youd think. In addition to the couple of hours of daily exercise we kept up throughout， we took long walks in the mountains， did crosswords， surfed the net and fooled around14） on Facebook， and we still always had more time to fill. I realised that meals provide needed punctuation to the day， and without them our days seemed strangely lacking in structure.

So what about the medical benefits？ In the end， both throughout and after the fast， my blood pressure remained at exactly the same， slightly elevated level it had been before I started. So much for controlling it by fasting， at least for me. I lost 11 lbs （5 kg） over the week and gained 7 lbs （3 kg） back within three days. I experienced a phenomenal increase in physical energy but at the expense of a lack of mental concentration. These effects lasted only while I was actually fasting： One day after breaking the fast， I felt completely normal， with the same appetite and level of physical energy as usual.

Did I feel any different from normal in the days immediately after the end of the fast or since？ No， not really. Would I do it again？ I doubt it. Though it was fun in its own peculiar way. Well … maybe. But I think Ill at least wait for more controlled clinical evidence to come in.

一切始于去年3月我在《哈泼斯》杂志上读到的一篇由史蒂夫·亨德里克斯写的题为《饿出你的活力来》的文章。亨德里克斯调查了禁食对健康的益处，包括在长期内减少癫痫患者的发病次数、降低高血压患者的血压以及减轻体重。他还提到，被动禁食的老鼠的寿命得到了显著延长。最有趣的部分是他自己禁食20天的经历，在此期间他的体重减掉了20多磅，并在其后的两年内一直保持这一体重。我为此感到着迷，之后开始阅读更多有关禁食的文章，虽然当时我还没有亲身尝试的打算。

新闻里又开始大谈禁食的好处了，部分归因于一本来自英国的畅销书：由迈克尔·莫斯利博士和米米·斯潘塞撰写的《轻断食：正在横扫全球的瘦身革命》。莫斯利是BBC的健康和科学栏目记者，对“间歇性禁食”的益处赞不绝口。这种禁食方式有多种不同的版本，目前各类研究项目都在对之进行研究，而莫斯利选定以5：2的比例进行禁食——每周禁食两天，其他五天正常饮食。莫斯利声称，这种“饥饱交替”的进食法与近代之前人们的饮食模式极为接近，而人体的设计可以最大限度地利用这种进食方式。莫斯利表示，经过九周的间歇性禁食，他的体重减轻了20磅。他还说从那以后他感觉自己的精力更加旺盛了。

受到莫斯利和亨德里克斯的启发，我开始在网上深入研究有关禁食的话题。我本人刚好患有轻微的高血压，并且出于某些原因已经停药几个月了。我想我可以尝试一下禁食，当做实验，一方面看它对我的血压是否有影响，一方面则纯粹出于好奇，想体验一下禁食会是个什么滋味。我妻子说她也打算试试。

我们决定禁食七天——这个时长介于亨德里克斯的实践和莫斯利的推荐之间。我们计划在整整一周内除了喝水不进食其他任何东西。为了避免我们的身体用减缓新陈代谢的方式来对抗禁食造成的损害，以及我们整个星期只能在卧床休息与无所事事中度过，我们还计划在禁食期间每天至少进行几个小时的高强度体育锻炼，以保持活力。以前我们俩谁也没做过这类尝试。

因为妻子在2月可以从工作中抽身出来，休假一周，所以我们决定在她休假期间尝试禁食。我们事先几乎没做什么准备。我打算写日记记录我的体重、血压、运动情况，还会每天几次写下自己的感受。以防我们其中一个或两个人都感到身体不适或虚弱晕倒，我们买了一些应急用品——能量饮料、几条瑞士牛奶巧克力、水果、面包和奶酪，把它们放在了冰箱里。

在开始禁食的前一天，我们称了体重，量了血压、脉搏和腰围。我和妻子通常都不吃早饭，那天我们午饭稍微吃了点儿，晚饭吃得比较早，吃了鸡肉、土豆、糙米饭，还吃了一些巧克力布丁。然后，我们就不再进食了。

现在有关禁食的益处的科学数据依然很少，还远不能得出定论。美国国家老龄化研究所神经科学实验室主任马克·马特森认为，禁食可能是一种较为和缓的压力形式，能够激发身体的细胞防御机制，阻止分子层面的损害发生。即使是间歇性禁食也可以提高身体对胰岛素的敏感性，从而降低患糖尿病和心脏病的风险。有些营养学家则对禁食持怀疑态度，他们尤其担心的是禁食结束后补偿性过度进食所带来的危害。虽然从现有的数据还不足以得出明确的结论，但是我所读到的资料已经足以诱使我亲自尝试一番了。

我们这次禁食一周的特别之处在于我们每天还要进行高强度的运动。有时运动强度的确稍大了些：有一天，在意大利和奥地利边界附近一个名叫罗德耐克阿姆的地方，我们在阿尔卑斯山的雪地里跋涉了14公里。在完全禁食三天后，我们用了将近四个小时上山下山，最后累得筋疲力尽，浑身酸痛。但奇怪的是，我们都觉得在禁食的状态下走这一趟实际上比在正常情况下还轻松。看来，真就像莫斯利说的那样，人在禁食期间好像体力确实很充沛。

不过，事情并非进展得完全顺利。在第六天快结束时，我妻子不得不结束禁食，因为她感觉不舒服，气色也不好。我倒是坚持了整整七天，身体上没有出现任何问题，但结束时精神上却感到非常疲惫，而且对禁食终于结束感到异常兴奋。在我读过的所有关于禁食的资料中，第二天到第四天被认为是最难熬的。我也曾担心会出现头疼或其他身体不适的症状，尤其担心不能睡安稳：我觉得自己说不定会被饿醒。不过事实证明，我并没有受到以上这些问题的困扰。但这并不表示这不是一次奇特的经历。

首先，那七天中每一天的感觉都完全相同：上午一切都非常正常，直到午饭时间之前，我都感觉跟平时差不多。我尽量把工作，特别是需要集中注意力的工作，安排在每天的这个时段做。中午过后，我开始变得坐立不安，发现注意力难以集中。我的体力比平时充沛得多，愉快地干各种家务活。但我的注意力却飘忽不定，到了晚上，我的反应速度明显下降。如果妻子问我一个问题，我需要大约五秒钟才能反应过来，需要另外五秒钟才能组织语言，做出回答。

因此，在白天，我有时过得恍恍惚惚的，不过完全可以忍受。但晚上就不一样了。晚上6～10点之间是最难熬的。每天到了这个时段，我和妻子都感到心神不安，浑身不自在，结果仅仅是消磨这段时间都成了大难题。我们试图看电视或电影，却看不进去，夜晚显得异常空虚。

实际上，最令人意外的是我们多出来那么多可自由支配的时间。我惊讶地发现，原来我每天都把那么多时间花在了满足自己的口腹之需上：考虑午饭或晚饭吃什么，买菜，做饭，开始真正吃饭，洗碗，收拾桌子，甚至还要算上排便的时间。光是省略掉“吃”这一简单行为就能释放出远超你想象的大把时间。除了我们始终坚持的每天锻炼几小时之外，我们还去山上远足，玩填字游戏，上网冲浪，在Facebook上消磨时间，但我们仍常常有大把的时间需要打发。我发现一日三餐为一天的时间提供了必要的停顿，少了它们，我们的日子仿佛莫名其妙地乱了章法。

那么禁食在健康方面的益处如何呢？结果是，在禁食期间和禁食结束后，我的血压毫无变化，和之前一样处在略高于正常的水平。至少对我来说，靠禁食来控制血压的效果也不过如此。禁食一周，我的体重减轻了11磅（5公斤），在随后的三天内又长回来7磅（3公斤）。禁食期间，我的体力显著增强，代价则是注意力无法集中。这些效果只在禁食期间才能维持：在结束禁食一天后，我就完全恢复了正常，我的胃口和体力又和平时一样了。

在禁食刚结束的那几天以及随后的日子里，我感觉和平日有什么不同吗？基本上没有。我还会再次尝试吗？恐怕不会，尽管这段经历自有其独特的乐趣。嗯……也许会再试试。不过，我想至少还是等到更多受控的临床证据出来后再说吧。

1. fasting [?fɑ?st??] n. 禁食

2. seizure [?si???（r）] n. （疾病的）突然发作

3. epileptic [?ep??lept?k] n. 癫痫患者

4. hypertensive [?ha?p??tens?v] n. 高血压患者

5. extol [?k?st??l] vt. 赞扬；赞颂；赞美

6. metabolism [m??t?b??l?z（?）m] n. [生理]新陈代谢

7. conclusive [k?n?klu?s?v] adj. 无可置疑的；确定性的；结论性的

8. insulin [??nsj?l?n] n. [生化]胰岛素

9. strenuous [?strenju?s] adj. 费力的；耗费精力的

10. euphoric [ju??f?r?k] adj. 狂喜的；异常兴奋的

11. hazy [?he?zi] adj. 朦胧的；模糊不清的

12. window [?w?nd??] n. 能做某事的一段时间

13. move ones bowels：排便

14. fool around：闲荡