私の経験
I’m all for a holistic approach to health, so besides emotional and relationship health, I also like to research and practice taking care of my body. Intermittent fasting has gained significant attention over the last ten years or so. Reading about all the enticing reported benefits, I had to try it out. About eight years ago, I started my intermittent fasting with the 8/16 schedule and slowly increased it to 5/19 over the course of a few years.
It’s easy and fast to write or read about it! Not quite so easy to practice it over the course of years. Most promoters of intermittent fasting make confident claims about how easy it becomes after the first two or three weeks. Unfortunately, I can’t say I found it at all easy. I found both morning and evening hunger quite difficult to bear, even years into the practice. Sharp hunger often wakes me up in the middle of the night. About a decade earlier, I tried longer fasts a few times (10 and 12 days) and felt utterly miserable throughout the whole ordeal. If you find intermittent fasting difficult, in spite of all the promises you read online, you are in good company. 🙂 It did become somewhat easier after the first few weeks, though, even for me.
My difficulties weren’t due to the kind of food I was eating, because I was already practicing a healthy diet and avoiding processed food for many years. Perhaps the 5/19 schedule was too extreme for me. According to some authors, 女性は生物学的に断食に適応しにくい 歴史的に家族と過ごす時間が長く、狩猟遠征（または戦争）に費やす時間が少なかったためである。断食は次のような問題を引き起こすと言われている。 女性ホルモンバランス.
I decided to stick to my 5/19 schedule anyway because I wanted all those sweet benefits. I did lose a few stubborn kilos, but I often felt low energy (in spite of the regular physical activity in my garden), and many evenings I couldn’t think of much except food. My blood tests also showed increased cholesterol levels, which confused me a lot. Then I read that an 甲状腺機能低下により、血液中のコレステロール値が高くなることがある。.私は、断食によって代謝が悪くなり、甲状腺の働きが悪くなったのではないかと心配し始めた。
Not wanting to make things worse, I decided to stop intermittent fasting for a while (by then I had been practicing it for roughly six years). My body reacted with glee, like it got to feast after famine, and I quickly regained the lost weight. For almost two years after, even the thought of starting intermittent fasting again would get a “no way in hell!” reaction from my body. Recently, however, I found out that 更年期障害の症状のひとつにコレステロールの増加がある。断食に対する不安も少しは解消された。そのおかげで、断食に対する不安が少し減りました。
A few months ago, I went back to intermittent fasting, this time with a mild 10/14 schedule. I find it makes me tolerably mildly hungry before bedtime but doesn’t send my body into panic mode. I might gradually go back to 8/16 with time if I can feel good enough with it. I don’t think I’ll ever go back to 5/19, though. It might work for somebody else, but for me it just doesn’t.
断食をより簡単にするための戦略
自分の体に合っていないにもかかわらず、6年間も厳しい断食スケジュールをこなしてきたのはなぜだろう？断食を楽にするための戦略をいくつか紹介しよう。自分に合うものを自由に選んでください。すべての体が同じように働くわけではないので、私に効くものがすべてあなたに効くとは限りません。私は自分の経験からしか話すことができません。
I also advise using these strategies for reasonable goals only. Don’t risk your health with extreme practices if they don’t work for you.
1.断食スケジュールをバイオリズムに合わせる
Some authors say breakfast is the most important meal of the day. Many proponents of intermittent fasting suggest skipping breakfast and focusing on lunch and dinner instead. Who is correct? It depends on your body. I was always an early riser and desperately hungry by 6 am or so, but I never ate much for dinner. I also know a number of people who say they can’t eat breakfast because their bodies don’t tolerate it. Many people are somewhere in between. Don’t try to force your body into a rhythm it never felt comfortable with just because someone else suggests it. It adds extra stress to an already stressful practice.
2.ファスティングを仕事のスケジュールに合わせる方法を考える
Do you forget to eat when you are focused on something else? Or do you find it easier to be hungry when you are resting, and can’t focus when you are hungry? Keep that in mind when deciding when you want to fast.
In addition, consider when you have time to prepare meals. Are you so hungry after work that you can’t postpone eating until you prepare a healthy meal? Then you are likely to throw yourself off balance with some fast food. You might want to prepare food in the morning and keep it in the fridge for later, or perhaps break your fast with a small healthy snack while preparing a more substantial meal.
3.摂取カロリーに注意する
断食の危険性のひとつは、食事の時間帯に食べ過ぎる自由を自分に与えてしまうことだ。もうひとつの危険は、カロリーを減らしすぎて体がパニックになることだ。どれくらいの食事量がバランスが取れていると感じるかを探り、それを守りましょう。
4.食事の質に気を配る
When we do something good for ourselves, it’s very easy to tell ourselves we deserve an “outlet” or a reward and end up eating less healthily. That way, you receive fewer nutrients, which can again make your body panic. Besides being nutritionally poor, junk food throws our bodies off balance, especially our hunger hormones. That can greatly increase the sense of hunger and cravings.
5.気をそらす
仕事が空腹を紛らわすなら、勤務時間中に空腹になるよう計画する。楽しいことが空腹を紛らわせるなら、自由時間に面白い活動を計画する。たいていの人は、一人で退屈しているときに、空腹を最も自覚するものです。仕事でなければ、他の活動で気を紛らわせることができないか考えてみよう。散歩をしたり、子供と遊んだり、友達と出かけたり、面白い映画を見たり、良い本を読んだり。運動を怠らないようにしましょう。
6.温かいお茶を飲む
I find this works for me—warm tea makes my stomach calm down and feel fuller, and I can drink as much of it as I want. If you find it stimulates your stomach too much and makes you hungrier, then don’t do it.
7.空腹と欲求に関心をもって観察する。
感情を扱うとき、人はその感情と戦おうとすればするほど難しくなる。一方、感情を受け入れ、関心をもって観察すれば（ただし、感情を信じたり、屈服したりはしない）、感情はずっと耐えやすくなる。空腹感や欲求についても同じことが言える。
8.15分待つ
Hunger comes in waves. Well, for me around breakfast time it’s constantly intense until I eat, but at least at other times it subsides after a while. If sharp hunger wakes me up in the night, I’ve learned I need to wait 15 minutes or so. Then the hunger goes away and I can go back to sleep.
9.自分の弱さを認識し、弱さの瞬間に備える
Everybody has some weaknesses and triggers that undermine their willpower. Many people, for example, feel increased cravings in times of stress. A common self-sabotaging excuse is, “I’ll just cheat a little today, and from tomorrow on I’ll be disciplined!” Somehow that disciplined tomorrow comes rarely or never.
どんな状況や言い訳が、あなたを古い習慣に屈服させそうなのかに気づく。今後、それらにどう対処したいかを考える。どうすれば自分を慰めたり、気を紛らわせたり、不要な習慣を代用したりできるでしょうか？例えば、あらかじめお茶を用意しておくとか。やる気を起こさせるような考えをリストアップする。楽しい活動を計画する。あるいは、下の段落のように友人に電話する。
10. Find a “Fasting/Diet Buddy” for Venting and Emotional Support
I have a friend who has to follow a strict diet due to health problems. She has another friend who is dieting to lose weight. She says the two of them call each other whenever they find cravings difficult to bear. Then they give each other space to complain and vent to their heart’s content. For example, “I hate this so much!” or “Why me, it’s so unfair!” It helps them release stress and feel better. Of course, you can also share your successes with your buddy. Joy shared is multiplied; pain shared is divided.
11.自分を精神的に支える
You can also be your own friend. Food is not just nutrition, it’s strongly associated with security and love. Hunger can therefore trigger feelings of insecurity and abandonment, probably lingering from our childhood. Consider how you can talk to yourself and what you can do to help yourself feel safe and loved. That should give you more emotional strength to deal with fasting.
I hope this advice can make intermittent fasting easier for you! Remember, no extreme is ever healthy. Don’t torture your body. Listen to it and cooperate with it to find a balance you can maintain long term.
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