診所地址Clinic
九龍佐敦德興街 12 號
興富中心 1701 室 Room 1701, Hing Fu Centre
12 Tak Hing Street, Jordan, Kowloon
興富中心 1701 室 Room 1701, Hing Fu Centre
12 Tak Hing Street, Jordan, Kowloon
病人須知
Patient Instructions
01
開始之前準備
What to have ready before you start
全部準備好先開始第一日。
Get everything together before day one.
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Ultima Replenisher 電解質沖劑（每日建議飲用 ___ 包） Ultima Replenisher Electrolyte Drink Mix (recommended ___ pack(s) per day)必須Essential本診所有售Available at the clinic iHerb 購買Buy on iHerbhttps://hk.iherb.com/pr/ultima-replenisher-daily-electrolyte-drink-mix-lemonade-20-stickpacks-0-13-oz-3-7-g-each/71016
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建議Recommended本診所有售Available at the clinic
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https://www.amazon.com/stores/KETO-MOJO/page/D5321D3A-6009-42FE-981E-7E717E690FCE可選Optional
- 建議Recommended
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大塚製藥 賢者の食卓 Otsuka Kenja no Shokutaku HKTVmall 搜尋「賢者の食卓 大塚製藥」 Search HKTVmall for "賢者の食卓 大塚製藥"可選Optional
- 建議Recommended
停止訊號 —— 三個必須留意的健康因素
Stop signs — three health factors to watch
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1
血壓
Blood pressure
血壓過高或過低，均應停止斷食。留意自己有否脫水 —— 這是重點。
If your blood pressure goes too high or too low, stop fasting. Check whether you are dehydrated — this is the key point.
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2
頭暈
Dizziness
有否頭暈？頭暈大多數是由脫水引起。
Are you dizzy? Most dizziness is caused by dehydration.
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3
身體不適
Feeling unwell
過程之中如出現不適 —— 包括四肢無力，或任何嚴重的身體狀況 —— 請先諮詢醫生。
If you feel unwell at any point — including weakness in your arms or legs, or any serious physical symptom — speak to your doctor first.
02
四個階段
The four stages
身體生理 reset
Physiological Reset
間歇性斷食指引 · 由 16:8 逐步進階至 22:2
An intermittent fasting guide · stepping up from 16:8 to 22:2
16:8
禁食 16 小時
進食 8 小時
進食 8 小時
Fast 16 hours
Eat 8 hours
Eat 8 hours
你將如何逐步進行
How you will work up to it
-
1
由 16:8 起步——一日兩餐。
Begin at 16:8 — two meals a day.
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2
每日加 1 至 2 小時禁食時間。
Add 1 to 2 hours of fasting each day.
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3
做到 22:2，連續維持一個星期。
Reach 22:2 and hold it for one full week.
禁食時間Fasting hours
可以進食Eating window
16:8
由此開始
Start here
2餐meals
18:6
2餐meals
20:4
1餐meal
22:2
目標
Goal
按醫生指示As your doctor directs
第一個數字＝禁食小時，第二個數字＝可以進食的小時。
First number = hours fasting. Second number = hours you may eat.
＋
如何進階？每日可以將禁食時間增加 1 至 2 小時，一路加上去，不需要一次過跳級。
How to move up: add 1 to 2 hours to your fasting window per day and keep building. There is no need to jump a whole stage at once.
✓
何時可以做更長的斷食？當你做到 22:2，而且能夠連續維持一個星期，就可以考慮進行更長時間的斷食。
When can you attempt a longer fast? Once you reach 22:2 and can hold it for one full week, a longer fast can be considered.
24 小時或以上
24 hours and beyond
自噬反應（Autophagy）
Autophagy
當斷食大概 24 個鐘頭以上，身體開始出現自噬反應，幫助將清除有害的蛋白質。這是一個有效的身體 reset 工具。
Once a fast reaches about 24 hours or more, the body begins autophagy, which helps clear out harmful proteins. It is an effective way to reset the body.
03
整個計劃：Ramp Up 與 Ramp Down
The whole plan: ramping up and ramping down
上升時需要慢慢遞增，下降時同樣需要慢慢遞減。
You climb gradually — and you come back down the same way.
Ramp Up10–13 日爬升 3–6 日 + 22:2 維持 7 日
長時間斷食約 2 日一次 30 小時以上的斷食 · 需監察 GKI
Ramp Down10–13 日22 小時維持 7 日 + 逐級減 3–6 日
全程22–28 日大約 3 至 4 個星期
日數是按照「每日增加或減少 1 至 2 小時」計算出來：增加得快便接近 22 日，增加得慢便接近 28 日。實際日數應以你的身體狀況及醫生指示為準。
Ramp Up10–13 daysClimb 3–6 days + hold 22:2 for 7
Long fast~2 daysOne fast of 30 hours or more · monitor GKI
Ramp Down10–13 daysHold 22 hrs for 7 days + step down 3–6
Whole plan22–28 daysRoughly 3 to 4 weeks
These day counts follow from adding or removing 1 to 2 hours per day: go faster and you are near 22 days, slower and you are near 28. Your actual schedule depends on how you respond and on your doctor’s instructions.
Ramp Up
- 1由 16:8 起步，一日兩餐。
- 2每日將禁食時間加 1 至 2 小時。
- 3順住四個階段上去：16:8 → 18:6 → 20:4 → 22:2。
- 4在 22:2 維持一個星期後，才可以進行更長的斷食。
- 1Begin at 16:8, two meals a day.
- 2Add 1 to 2 hours of fasting each day.
- 3Climb the four stages: 16:8 → 18:6 → 20:4 → 22:2.
- 4Hold 22:2 for one week before attempting a longer fast.
Ramp Down
- 1完成 30 小時以上的斷食之後。
- 2先維持 22 小時，做足一個星期。
- 3之後慢慢回落，做法與 Ramp Up 相同。
- 4即每日減少 1 至 2 小時：22 → 20 → 18 → 16。
- 1After completing a fast of 30 hours or more.
- 2First hold 22 hours for a full week.
- 3Then work back down gradually — the same way you ramped up.
- 4That is 1 to 2 hours less each day: 22 → 20 → 18 → 16.
04
斷食期間身體發生緊咩
What happens in your body, hour by hour
由開始計起的小時數，並非一日之內的時間。
Hours counted from when the fast begins, not time of day.
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0–4 小時0–4 hrs葡萄糖燃燒 Glucose Burning血糖穩定Blood sugar stable
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4–12 小時4–12 hrs肝醣耗盡 Glycogen Depletion血糖開始下降輕微肚餓Blood glucose dropsMild hunger
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12–15 小時12–15 hrs開始分解脂肪 Fat Breakdown Begins脂肪酸 → 酮體口氣變差Fatty acids → ketonesBad breath
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15–24 小時15–24 hrs深度生酮 Deep Ketosis專注力與記憶變好肚餓感減退你的 16:8 與 22:2 皆落在此範圍。Sharp focus and memoryHunger subsidesYour 16:8 and 22:2 both land in this range.
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24–48 小時24–48 hrs自噬反應啟動 Autophagy Activates細胞自我回收清除受損蛋白質燃脂加快你的 30 小時以上長斷食正正在此。Cellular recyclingDamaged proteins clearedFat burning acceleratesThis is where your 30-hour-plus fast sits.
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48–72 小時48–72 hrs自噬反應高峰 Peak Autophagy自噬達到高峰免疫系統重設生長激素上升，保護肌肉Autophagy peaksImmune system resetsGrowth hormone rises — muscle protected
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72+ 小時72+ hrs蛋白質更新 Protein Turnover舊蛋白質被分解有流失肌肉的風險 —— 不宜經常進行Old proteins broken downMuscle loss risk — use sparingly
資料來源：Dr David Sinclair。
Source: Dr David Sinclair.
05
禁食時段的規則
Rules during the fasting hours
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完全不進食
Nothing at all by mouth
在 16 小時（或以上）的禁食時段內，完全不可以進食 —— 包括保健品及補充劑。
During the 16-hour (or longer) fasting window, eat nothing at all — this includes supplements.
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脫水是最常見的問題
Dehydration is the most common problem
禁食時段內最容易出現的，就是脫水。
Dehydration is what most often goes wrong inside the fasting window.
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要用電解質粉
Use an electrolyte powder
請使用電解質粉（電解粉），確保水分充足。
Use an electrolyte powder to make sure you stay properly hydrated.
06
每一餐應如何進食
What each meal should look like
次序與分量同樣重要。
The order you eat in matters as much as the amounts.
第一First
含纖維的食物
Foods with fibre
每一餐都由纖維開始。
Start every meal here.
第二Second
蛋白質
Protein
跟住食蛋白質。
Protein comes next.
最後 · 要減少Last · keep it low
碳水化合物
Carbohydrates
碳水化合物最好減到最少。
Keep carbohydrates to a minimum.
蛋白質
Protein
3 份
3 servings
脂肪
Fat
1 份
1 serving
碳水化合物
Carbohydrate
半份至 1 份
½ to 1 serving
一份 ＝ 你自己一個手掌的大小。
One serving = the size of your own palm.
07
專業補充劑支援
Professional supplementation
補充劑只可以在進食時段內服用，禁食時段內一律不可服用。
Supplements are taken inside your eating window only — never during the fasting hours.
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專業補充劑：放大斷食帶來的生理效益
Professional supplementation amplifies what the fast achieves
在醫生指導下使用的專業補充劑，不僅有助控制血糖，更可以進一步提升斷食帶來的生理效益 —— 增強身體耐力，並支持長遠健康（longevity）。使用哪幾種、服用多少，由醫生按你的情況決定。
Used under your doctor's direction, professional-grade supplementation does more than help control blood glucose. It extends the physiological benefit of the fast itself — building physical endurance and supporting long-term health and longevity. Which ones, and how much, your doctor decides for your situation.
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賢者の食卓（水溶性纖維）
Kenja no Shokutaku 賢者の食卓 (soluble fibre)
可以使用賢者の食卓，透過水溶性纖維減少血糖的波幅。
You may use Kenja no Shokutaku — its water-soluble fibre reduces the size of your blood glucose swings.
1 · 包裝
1 · The box
賢者の食卓一盒有 30 包獨立包裝的粉末。
Kenja no Shokutaku
A box holds 30 individually wrapped powder sticks.
2 · 一包
2 · One stick
水溶性纖維每包 6 克，當中 5 克為水溶性纖維（難消化性糊精）。
Soluble fibre
Each 6 g stick contains 5 g of water-soluble fibre (indigestible dextrin).
3 · 點用
3 · How to take it
沖入飲品每餐一包，溶於飲品中，隨餐一同飲用。
Dissolve in a drink
One stick per meal, dissolved into a drink and taken with the food.
圖片僅供參考，實際包裝以店舖出售者為準。
Illustration only — the packaging you buy in the shop may look different.
08
監測
Monitoring
兩部儀器負責兩件不同的事 —— 一部監測食物反應，一部監測代謝狀態。
The two devices do different jobs — one watches your food, the other your metabolic state.
連續血糖監測
Continuous glucose
Dexcom G7
用於觀察哪些食物令你血糖急升。進食不同種類的食物後查看曲線，便可得知哪些應該避免，從而避免血糖飆升。
Shows you which foods spike your blood sugar. Watch the curve after different types of food, and you learn which ones to avoid so the spikes stop happening.
GKI 血糖酮體指數
GKI ratio
Keto-Mojo
用於監察酮體與血糖的比例，將 GKI 維持在合適範圍內，確保代謝健康。
Tracks the ratio of ketones to glucose, keeping your GKI inside the right range so your metabolic health stays on course.
GKI 範圍表
The GKI scale
一般而言，GKI 在 4 左右便屬健康範圍。
In general, a GKI of around 4 is considered healthy.
GKI = 血糖 (mmol/L) ÷ 血酮 (mmol/L)
如果儀器顯示的血糖為 mg/dL，需先除以 18 轉換成 mmol/L。Keto-Mojo 會自動為你換算。
If your meter reads glucose in mg/dL, divide by 18 first. Keto-Mojo works it out for you.
GKI 50 – 100
高風險炎症 · 高血壓 · 肥胖 · 癌症 · 代謝綜合症 · 心血管疾病 · 認知障礙症 · 神經系統疾病
高風險炎症 · 高血壓 · 肥胖 · 癌症 · 代謝綜合症 · 心血管疾病 · 認知障礙症 · 神經系統疾病
GKI 20 – 50
中度風險由高風險過渡至預防之間的區域。
中度風險由高風險過渡至預防之間的區域。
GKI 4 – 20
預防減重 · 穩定能量 · 調節精神健康 · 保存瘦肌肉
預防減重 · 穩定能量 · 調節精神健康 · 保存瘦肌肉
GKI 0.5 – 4
管理癌症管理 · 改善生物標記 · 逆轉疾病
管理癌症管理 · 改善生物標記 · 逆轉疾病
GKI 50 – 100
High riskInflammation · hypertension · obesity · cancer · metabolic syndrome · cardiovascular disease · dementia · neurological disorders
High riskInflammation · hypertension · obesity · cancer · metabolic syndrome · cardiovascular disease · dementia · neurological disorders
GKI 20 – 50
Moderate riskThe transition between high risk and prevention.
Moderate riskThe transition between high risk and prevention.
GKI 4 – 20
PreventionWeight reduction · energy stabilization · mental health regulation · lean muscle preservation
PreventionWeight reduction · energy stabilization · mental health regulation · lean muscle preservation
GKI 0.5 – 4
ManagementCancer management · biomarker improvement · disease reversal
ManagementCancer management · biomarker improvement · disease reversal
進行長時間斷食期間，必須持續監察 GKI。斷食達 30 小時以上時，身體的代謝狀態變化最大，應使用 Keto-Mojo 定時量度，確保 GKI 維持在合適範圍之內。
During a long fast, keep monitoring your GKI. Past 30 hours the metabolic state shifts the most, so measure regularly with the Keto-Mojo to keep your GKI inside the right range.
GKI 數值越低，代表代謝狀態越理想。上方曲線顯示的是經過數星期至數個月，GKI 由高風險區逐步下降至預防區的走勢。範圍分界僅屬一般參考，你的目標範圍應由醫生按你的情況決定。
The lower the GKI, the better the metabolic state. The curve shows GKI falling out of the high-risk band and settling into prevention over weeks to months. These bands are a general reference — your own target range is set by your doctor for your situation.
如有疑問或身體不適
Questions, or feeling unwell
聯絡我們
Contact us
WhatsApp
+852 5668-6727
營業時間Opening hours
星期二至六
Tuesday to Saturday
星期一、日及公眾假期休息
Closed Monday, Sunday and public holidays