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如果你还没有听说过禁⻝对健康的诸多好处，那你真可能过去这几年⼀直在深山的洞穴里生活。禁⻝正在席卷整个营养界：不吃东⻄不仅可以帮你预防，逆转疾病，恢复细胞活力，而且可以重新启动你的整个系统。
If you haven’t heard about how transformative fasting can be for your health, you probably have been living under a rock. It’s all the rage now in the nutrition world: how not eating could help you prevent and reverse disease, rejuvenate cells and reset your whole system.
但是，只有⼀个小小的问题：长时间不吃东西无论在身体上和精神上都极具挑战性。你让我不吃早餐我就已经很难过了，更不要说24⼩时甚⾄更长的时间不进食了。我尝试过最长的禁食是36小时。这么说吧，当那36小时终于过去的时候，那⼀刻我坚信我是世界上最最快乐的⼈。
But, there is just this tiny little problem: not eating for longer than normal period of time is physically and mentally challenging. I found it difficult just to skip breakfast, not mentioning going without food for 24 hours, or even longer. The longest fast I’ve ever tried was 36 hours. Let’s just say I was the happiest person in the world when the 36 hours was over.
真的不容易。那是不是可以不⽤那么费力，不用动用那么多的⾃律也能实现禁食的好处呢？是不是可以不那么残酷，用更温和的方式来做到吗？
So it is not easy. Can the benefits of fasting be achieved without as much struggle and with less requirement of will power? Can we do it in a gentler way?
我在上⼀篇文章中提到的致力于长寿和营养研究的教授兼科学家Valter Longo这么认为。他的《长寿饮食》⼀书详细介绍了⼀种被他称为“禁食模仿饮⻝”（Fasting Mimicking Diet, or "FMD"）的方法。你仍然可以吃东西，虽然比平常会少⼀些，但是你可以让的身体误认为它正处于饥饿状态，由此激活那些通常只能在没有食物的情况下才能开启的自我修复机制。
Valter Longo, the professor and scientist focused on longevity and nutrition research I mentioned in the last blog, thinks so. In his book “The Longevity Diet”, he detailed a particular diet he calls “Fasting Mimicking Diet” (FMD). You can still eat, albeit less than normal, but you can trick your body into thinking it’s in starvation mode, therefore turning on self-healing mechanisms usually only activated when no food is available.
当对16个月大的小鼠（接近⼈类45岁）进⾏3天的“禁食模仿饮食”测试时，结果颇让⼈振奋：腹部脂肪减少了，但没有损失肌⾁；⻣密度损失下降；肿瘤缩⼩了；⽪肤炎症好了⼀半，肝脏，肌⾁和大脑中产⽣了新的细胞；认知得到改善，寿命得以延长。
When a three-day FMD was tested in sixteen-month-old mice (close to human age of forty five years old), the result were remarkable: they lost abdominal fat, without loss of muscle mass; bone density loss dropped; tumors were reduced; skin inflammation were cut in half, new cells were generated in the liver, muscle, and brain; cognition improved, and the lifespan was extended.
尤其令人兴奋的是，在几项小鼠研究中发现，“禁食模仿饮食”不仅改善了小鼠们的胰岛素功能，而且促进了产生胰岛素的β细胞的再生，这就意味着， 它不仅仅有望逆转2型糖尿病，而且还具有逆转1型糖尿病的潜⼒。我以前⼀直以为，2型糖尿病还可以通过饮食和生活方式进行改变，但是1型糖尿病患者就没有那样的运气了，因为胰腺已经受损，必须终生依靠药物。但现在看来，事实可能并非如此。
What was particularly exciting was the finding in several mice studies that periodic fasting using FMD not only improved insulin function, but promoted the regeneration of insulin-producing beta cells, which means, it has the potential to reverse not just type 2, but type 1 diabetes. I was always under the impression that type 2 diabetes may be reversible through diet and lifestyle changes, but for type 1 patients, the pancreas are damaged, and they are simply out of luck and have to depend on lifelong support from drugs. That may no longer be the case.
在南加州大学医学中心对⼀百名患者进⾏的“禁食模仿饮食”的随机研究也有着类似的结果。在每⽉进⾏五天的“禁食模仿饮食”连续三个⽉后，患者的多种慢性疾病的⻛险指标都有所降低，包括糖尿病，癌症，心血管疾病：体重减轻了，肌⾁增加了，血糖水平正常化了，血压降了，胆固醇降了， IGF-1（与高癌症风险有关）降了，CRP⽔平（炎症标志物）降低了，⽢油三酸酯也降了。
The randomized study of FMD on one hundred patients carried out at the University of Southern California medical center was similarly impressive. After adopting FMD for five days a month over three months, participants showed reduction in risk factor for multiple chronic conditions, including diabetes, cancer, cardiovascular diseases: weight loss, increased muscle mass, normalized glucose level, lower blood pressure, lower cholesterol, lower IGF-1 (associated with high cancer risk), lower CRP level (inflammation marker), and lower triglycerides.
更令人鼓舞的是，这些改善在患者最后⼀个“禁食模仿饮食”周期的三个月后还继续存在。
What is even more encouraging is that these benefits still linger on three months after the last FMD cycle.
那到底什么是“禁食模仿饮食？可以吃什么不可以吃什么？
So what is exactly FMD? And what can you eat and cannot eat?
它实质上是⼀种全素，低蛋白，低碳水和高健康脂肪的饮食。以下描述摘录于原书：
It is basically plant-based, low protein, low carbs and high healthy fats diet. The following instructions are taken from the book:
第1天：1100卡路里
• 复和碳水化合物（各类蔬菜，例如西兰花，西红柿，胡萝⼘，南瓜，蘑菇等）：500卡路里
• 健康脂肪（坚果，橄榄油）：500卡路里
• 1种多种维生素和矿物质营养品
• 1种补充omega-3 / omega-6的营养品
• 无糖的茶（每天最多3⾄4杯）
• 25克植物性蛋⽩质，主要来自坚果
• 水无限量
Day 1: 1,100 calories
• 500 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots,pumpkin, mushrooms, etc.)
• 500 calories from healthy fats (nuts, olive oil)
• 1 multivitamin and mineral supplement
• 1 omega-3 / omega-6 supplement
• Sugarless tea (up to 3 to 4 cups per day)
• 25 grams of plant-based protein, mainly from nuts
• Unlimited water
第2-5天：800卡路里
• 复和碳水化合物（各类蔬菜，例如西兰花，西红柿，胡萝⼘，南瓜，蘑菇等）：400卡路⾥
• 健康脂肪（坚果，橄榄油）：400卡路⾥
• 1种多种维生素和矿物质营养品
• 1种补充omega-3 / omega-6的营养品
• 无糖的茶（每天最多3⾄4杯）
• 水无限量
Days 2–5: 800 calories
• 400 calories from complex carbohydrates (vegetables such as broccoli, tomatoes, carrots,pumpkin, mushrooms, etc.)
• 400 calories from healthy fats (nuts, olive oil)
• 1 multivitamin and mineral supplement
• 1 omega-3 / omega-6 supplement
• Sugarless tea (up to 3 to 4 cups per day)
• Unlimited water
第6天：过渡饮食
在为期五天的“禁食模仿饮食”过后的24小时内，主要摄⼊复和碳水化合物（蔬菜，⾕物，面食，大米，⾯包，⽔果等），尽量减少实用鱼，⾁，饱和脂肪，糕点，奶酪，牛奶等。
Day 6:
Transition diet For 24 hours following the end of the five-day FMD, patients should follow a diet based on complex carbohydrates (vegetables, cereals, pasta, rice, bread, fruit, etc.), and minimize the consumption of fish, meat, saturated fats, pastries, cheeses, milk, etc.
你可以将这些食物分为早餐，午餐和晚餐，或者是吃两餐，加上⼀次小食。
You can divide these foods into breakfast, lunch and dinner or two meals plus a snack.
但是，并不是每个⼈都适合做“禁食模仿饮食”的。Longo建议⼈们在进行尝试之前先征得医⽣的同意，因为某些遗传突变会阻⽌有机体从甘油和氨基酸中⽣产葡萄糖，所以长时间的禁⻝对这些人可能会有健康隐患。此外，在没有专业⼈员监督辅导的时候，以下⼈群也不建议进行“禁食模仿饮食”和其它形式的禁食：
But not everybody is suitable for doing FMD. Longo does advise people seek their doctor’s approval before doing FMD, because there are certain genetic mutations that block the organism’s capacity to produce glucose from glycerol and amino acids, which makes longer term fasting problematic. In addition, the following groups of people should refrain from undertaking FMD or fasting in general without the supervision of a professional:
• 孕妇
• 体重过轻或虚弱
• 18岁以下或70岁以上
• 患有肝脏或肾脏疾病
• 患有严重或相对严重疾病，例如癌症，糖尿病，自身免疫性疾病，心血管疾病等
• 血压低
• Pregnant women
• People who are underweight, or fragile
• People below the age of 18 or above the age of 70
• People with liver or kidney diseases
• People with serious or relatively serious medical conditions, such as cancer, diabetes,autoimmune, cardiovascular disease,
• People who have low blood pressure
特别需要注意的是，正在服用降血糖药物的⼈不应该进行这种饮⻝。
It is important to note that people who are taking medication to reduce sugar levels should not do FMD.
Longo 还就⼈们应该多久做⼀次提出了下面这些建议：
Longo also gave suggestions on how often people should do FMD:
• 超重或肥胖，且具有至少两种包括糖尿病，癌症，心血管性疾病或神经退⾏性疾病⻛险的人，每月⼀次
• 体重正常，具有至少两种包括糖尿病，癌症，心血管性疾病或神经退行性疾病风险的⼈，每两个⽉⼀次
• 体重正常，具有⾄少⼀种包括糖尿病，癌症，心血管性疾病或神经退⾏性疾病风险的⼈，每三个月⼀次
• 饮食正常，但运动不多，每四个月⼀次
• 饮食健康，经常运动，每六个月⼀次
• Once a month for overweight or obese patients with at least two risk factors for diabetes,cancer, or cardiovascular or neurodegenerative disease
• Once every two months for average-weight patients with at least two risk factors for diabetes,cancer, or cardiovascular or neurodegenerative disease
• Once every three months for average-weight patients with at least one risk factor for diabetes,cancer, or cardiovascular or neurodegenerative disease
• Once every four months for healthy patients with a normal diet who are not physically active
• Once every six months for healthy patients with an ideal diet who engage in regular physical activity
Longo本⼈是每年做⼀次。
Longo himself does it about once a year.
我⼀直很想尝试⼀下FMD，但却总不能如愿。不幸的是，我的体重介于正常和过瘦之间，所以⼀直在试图增肥，达到可以做FMD的要求。（是的，相信我，瘦人也会因为体重问题而郁闷的！）如果你尝试了这种“禁食模仿饮食”， 不要忘了和我们分享⼀下体验哦！
I’ve eagerly wanted to try FMD myself, but still haven’t been able to. Unfortunately, my BMI sits right between being normal and being a bit underweight, so I’ve been trying to pack more pounds before trying any extended period of fasting. (Yes, I assure you, being thin can also be very frustrating!) For anyone who will try it, would love to hear about your experiences!
