不吃晚飯，真的能減肥嗎？

If your phone needs a software upgrade, you would likely run the installations when it's fully charged. Otherwise, your phone and its software would take longer to sync.
如果你的手機需要升級軟件，你應該會在手機完全充電後再安裝。否則，手機和軟件同步會耗費更長的時間。

A new study finds human energy systems operate in a similar fashion: Our metabolisms likely function best in the morning when our bodies are fresh and fully charged.
一項新的研究發現，人體內的能量系統也在以相似方式運作。人體的新陳代謝在清新而充沛的早晨可以發揮出最佳效能。

The research, based on a seven-year dietary analysis of 50,000 adults, found that body weight, measured by body mass index, corresponds with when we eat and how often we eat.
在對5萬名成年人長達7年的飲食分析的基礎上，研究發現體重指數（BMI）與進食時間和進食頻率相關。

Specifically, people who eat larger breakfasts and adopt an 18-hour overnight fast, say from 1 pm to 7 am, have the lowest body weights. Those who ate more than three meals, or three meals plus snacks, had higher BMIs.
具體而言，早餐吃得多、18小時（下午1點-早上7點）空腹的人，體重指數最低。一天吃三頓以上，或者三餐加零食，體重指數會更高一些。

Those who ate later in the day, after 6 pm, compared to having the largest meal at breakfast or lunch, had higher body weights.
那些在下午6點以後進食的人比早餐或午餐吃得很多的人體重指數要高。

The Loma Linda University researchers hypothesize that 18- to 19-hour overnight dietary fasts reboot our metabolisms to help our bodies burn calories efficiently.
洛馬林達大學的研究員們假設，18-19小時空腹可以重新發動人體的新陳代謝，以幫助高效燃燒卡路里。

Lead author Dr Hana Kahleova, director of clinical research at the noNPRofit Physicians Committee, says this process ensures our energy intake correlates with energy output, instead of energy reserves — or enlarged fat cells.
這項研究的第一作者，非營利性醫師委員會臨牀研究主任，Hana Kahleova博士表示，這一過程確保攝入的能量與消耗直接相關，脂肪不會被儲存或增加。

Contrary to popular belief, these extended overnight fasts seem to help boost metabolic function.
與普遍流行的觀點相反，長期的夜間斷食似乎有助於促進新陳代謝。

Kahleova also finds meals consumed in the evening, compared to those eaten in the morning, result in a hyperglycemic response, or elevated blood sugar, which happens when insulin can't process glucose into energy. Like a clog in a machine, extra glucose slows our bodies' metabolic process down.
Kahleova還發現，與早餐相比，晚餐會讓血糖升高更明顯（胰島素無法將葡糖糖轉換爲能量）。如同機器堵塞，額外的葡萄糖會降低人體的新陳代謝速度。

What does this mean for you?

Depending on your goals and health status, you may consider rearranging your meals so you consume more calories in the morning when insulin function is most efficient.
你可以根據你的目標和健康狀況，考慮一下重新安排你的膳食。你可以在早晨胰島素效能最高時，攝入更多的卡路里。

So, let's say you consume 1,500 to 1,800 calories a day. Instead of splitting 500 to 600 calories evenly at each meal, you could experiment with eating 600 to 700 calories for breakfast, 600 to 700 calories for lunch and a light 300- to 400-calorie dinner.
假設你每天攝入1500-1800卡。你可以試一下早餐600-700卡、午餐600-700卡、晚餐300-400卡，而不是每餐500-600卡平均分配。

If you're looking to lose 10 pounds or reverse the early stages of Type 2 diabetes, the 18- to 19-hour overnight fast might work well for you. This could mean eating a larger breakfast, a medium-sized lunch and no dinner at all.
如果你想減重10磅或處於2型糖尿病早期，18-19小時的隔夜斷食也許會很有幫助。可以選擇更豐盛的早飯，中等分量的午飯，並且不吃晚飯。

Instead of intermittent fasting, or alternating days of eating low-calorie meals with standard fare, you could experiment with skipping one meal each day. This enables your cells to recharge and use all the available fuel, ensuring insulin function remains at its peak the next morning.
選擇每天少吃一頓飯，而不是無規律斷食或低卡餐與普通餐換着吃。這樣可以使細胞恢復能量，耗盡所有可用燃料，並確保胰島素可在第二天早晨維持最高效能。

Of course, this semi-intermittent fasting approach isn't for everyone. People who maintain highly active lifestyles, for instance, and need adequate fuel to power morning runs or help muscle fibers recover from intense evening workouts like weightlifting might not benefit. Still, the concept provides a glimpse into how our bodies utilize fuel efficiently.
當然，這種半間歇性斷食並不適合所有人。比如，對那些日常生活高度耗能的人來說，這種斷食可能沒有益處；他們需要充足的燃料，來爲晨跑提供動力、或使肌肉纖維從高強度的夜間鍛鍊（如：舉重）後得到恢復。不過，對於人體如何有效利用燃料，這一概念提供了一種新的思路。

A moderate application

A more moderate application of this research may be to institute celebratory brunches or breakfasts instead of holiday dinners and evening birthday parties to support long-term weight maintenance.
研究結果可以適度應用於慶功宴的時間選擇：爲長期控制體重，可以用早午餐或早餐來取代假日晚餐和生日晚會。

After all, previous research has shown that breakfast increases satiety, reduces total energy intake and sets us up to make better food choices throughout the day, likely because we start out with better breakfast options like fiber- and nutrient-dense foods.
畢竟，已有的研究表明早餐可以增加飽腹感，減少能量總攝入，並讓我們全天都可以更好地選擇食物。這可能是因爲我們的早餐吃得好，如富含纖維、營養豐富的食物。

As Kahleova said, the ancient advice to eat breakfast like a king, lunch like a prince and dinner like a pauper has new science behind it.
如Kahleova所言，“像國王一樣吃早餐、像王子一樣吃午餐、像窮光蛋一樣吃晚餐”，這則古老的建議被新的科學發現所支持。

She prescribes this approach, along with plant-based eating patterns and daily exercise, as a blueprint for those struggling with extra weight and sluggish metabolisms. The approach, she finds, works remarkably well for those eager to reach and maintain a healthy body weight.
她建議，體重超重和代謝緩慢的人可以採用這種膳食方法，並以素食爲主、堅持日常鍛鍊。這種方法非常適合那些渴望達到並保持健康體重的人。