First lets talk about fasting. Many people think that training fasted is when your stomach is empty but it’s much more than that. When you consume food they’re broken down into different kinds of molecules¹. These molecules are released into the blood stream and causes insulin to spike² as well. Insulin’s job is to shuttle theses molecules into the cell. Insulin levels can be elevated for several hours depending on how much food you consume.

首先我们来谈一下禁食，许多人认为在胃里空空如也的情况下，锻炼减脂的效果会增强，但事实上并非如此。当身体消化食物的时候，食物会被分解成不同的分子。这些分子会释放到血液当中，导致胰岛素的上升。胰岛素的主要作用就是把这些分子传输到细胞当中，它的上升水平取决于你摄入多少食物。

As soon as you consume food your body processes and absorbs them resulting in being in a fed state. When your body is finished processing food, insulin begins to decline to a lower level or base line level.Once insulin drops, your body goes back into a fasted state. So in a sense, your body goes from fasted to fed all day long depending on how much you eat throughout the day.?When training in a fed state your body is still breaking the food down while insulin is elevated.?When training in a fasted state your body’s insulin levels are low or at a baseline level.

但你的身体消化并吸收食物达到一个饱和水平，你的身体就完成了食物的处理，胰岛素水平就开始下降到一个较低值或者基准值。一旦它下降，你的身体又恢复饥饿的状态。可以这样说，你的身体从饥到饱的过程取决于你每天吃多少东西。当你饱腹训练的时候也就是胰岛素处于峰值的时候意味着你还在消化你的食物。当你空腹训练，你身体的胰岛素水平就在一个较低值或者基准值。

In the graph below you can see how insulin is elevated and decreased between meals but, when sleeping insulin stays very low and for a longer period of time.

从以下图表中你就可以到两餐之间胰岛素的起伏，在睡觉的时候可以发现，胰岛素处于低位而且持续时间长。

Essentially³, when you are sleeping your fasting. Imagine how much fat you can burn when you wake in the morning and prolong your first meal?This is why intermittent⁴ fasting has become so popular because when fasting all night and upon waking in the morning, you wait to eat until let’s say noon time; you’ll keep your body in fat burning mode longer.This is one of the fastest ways to lose fat WITHOUT training.

重点是，你在睡觉的时候不进食，（按照这个逻辑）想象一下，你早上醒来延长第一餐的进食时间，那么中间能燃烧多少脂肪？这就是为什么间歇性禁食会这个流行的，因为你晚上到第二天中午才吃饭，你让身体的燃脂的时间延长了，这就是不锻炼减脂最快的方法。

Eating Breakfast:

吃早饭

There is nothing wrong with eating breakfast but it largely depends on what you eat.While intermittent fasting has been on the rise and scientific research has shown big benefits for better body composition, many researchers suggest that skipping breakfast ultimately leads to weight gain by making poor food choices later in the day. If you are someone who loves and enjoys breakfast, there are several foods that you should avoid if you want to lose fat or maintain good body composition.Creating different meals for fat loss or building lean muscle can be quite expensive, time consuming and confusing for those starting out

吃早饭自然不是什么罪过，但是主要取决于你吃什么。虽然间歇性禁食越来越流行，而且也有科学研究表明有利于身体结构，也有专家表示，不吃早饭会因为禁食之后选择不健康食品而导致体重的增加。如果你喜欢并享受吃早饭，同时又想减脂又保持苗条，那么有些食物尽量不吃。通过食物来减脂或增肌，是一件耗时耗财的事情，对于新手来说也容易迷茫。