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
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
請由第一階段開始，逐級進階。每一頁下方嘅「停止訊號」最重要，請先讀。
Start at stage one and move up one step at a time. The Stop Signs section at the end matters most — please read it first.
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
你會點樣一步步進行
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.
-
2
每日加 1 至 2 小時禁食時間。
Add 1 to 2 hours of fasting each day.
-
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
01
開始之前要準備嘅嘢
What to have ready before you start
全部準備好先開始第一日。
Get everything together before day one.
-
Ultima Replenisher 每日電解質沖劑 · 檸檬味 · 20 包（每包 3.7 克） Ultima Replenisher Daily Electrolyte Drink Mix · Lemonade · 20 stickpacks (3.7 g each)必須Essential本診所有售Available at the clinic 喺 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
-
建議Recommended本診所有售Available at the clinic
-
https://www.amazon.com/stores/KETO-MOJO/page/D5321D3A-6009-42FE-981E-7E717E690FCE可選Optional
- 建議Recommended
-
大塚製藥 賢者の食卓 原裝行貨 Otsuka Kenja no Shokutaku · Hong Kong parallel-free import 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
02
四個階段
The four stages
第一個數字＝禁食小時，第二個數字＝可以進食嘅小時。
First number = hours fasting. Second number = hours you may eat.
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
＋
點樣進階？每日可以將禁食時間增加 1 至 2 小時，一路加上去，唔需要一次過跳級。
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.
✓
幾時可以做更長嘅斷食？當你做到 22:2，而且能夠連續維持一個星期，就可以考慮進行時間更長嘅斷食。
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
當斷食去到大約 24 個鐘頭以上，身體開始出現自噬反應，幫助將有害嘅蛋白質清除。呢個係一個有效嘅身體 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
成個計劃：Ramp Up 同 Ramp Down
The whole plan: ramping up and ramping down
上去要慢慢加，落返嚟都一樣要慢慢減。
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 小時以上嘅斷食 · 要監察 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
日數係按「每日加或減 1 至 2 小時」計出嚟：加得快就接近 22 日，加得慢就接近 28 日。實際日數以你嘅身體狀況同醫生指示為準。
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喺 22:2 維持一個星期，先可以做更長嘅斷食。
- 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做完 30 小時以上嘅斷食之後。
- 2先維持 22 小時，做足一個星期。
- 3之後慢慢翻返轉頭，做法同 Ramp Up 一樣。
- 4即係每日減 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
由開始計起嘅鐘數，唔係一日之內嘅時間。
Hours counted from when the fast begins, not time of day.
-
0–4 小時0–4 hrs葡萄糖燃燒 Glucose Burning血糖穩定Blood sugar stable
-
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
-
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
-
15–24 小時15–24 hrs深度生酮 Deep Ketosis專注力同記憶變好肚餓感減退你嘅 16:8 同 22:2 都落喺呢個範圍。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嘅 30 小時以上長斷食就係喺呢度。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風險 —— 唔好經常做Old proteins broken downMuscle loss risk — use sparingly
資料來源：Dr David Sinclair。
Source: Dr David Sinclair.
05
禁食時段嘅規則
Rules during the fasting hours
-
完全唔食嘢
Nothing at all by mouth
喺 16 小時（或以上）嘅禁食時段內，完全唔可以食嘢 —— 包括保健品同補充劑。
During the 16-hour (or longer) fasting window, eat nothing at all — this includes supplements.
-
脫水係最常見嘅問題
Dehydration is the most common problem
禁食時段內最容易出現嘅，就係脫水。
Dehydration is what most often goes wrong inside the fasting window.
-
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
每一餐點樣食
What each meal should look like
次序同分量一樣咁重要。
The order you eat in matters as much as the amounts.
第一First
有纖維嘅食物
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 ＝ 你自己一隻手掌嘅大小。
One serving = the size of your own palm.
07
專業補充劑支援
Professional supplementation
補充劑只可以喺進食時段內服用，禁食時段內一律唔可以食。
Supplements are taken inside your eating window only — never during the fasting hours.
-
專業補充劑：放大斷食帶嚟嘅生理效益
Professional supplementation amplifies what the fast achieves
喺醫生指導下使用嘅專業補充劑，唔單止幫助控制血糖，仲可以進一步提升斷食帶嚟嘅生理效益 —— 增強身體耐力，並支持長遠健康（longevity）。用邊幾種、食幾多，由醫生按你嘅情況決定。
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嘅波幅。
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 包獨立包裝嘅粉。
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 克係水溶性纖維（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，溶喺飲品度，同餐一齊飲。
Dissolve in a drink
One stick per meal, dissolved into a drink and taken with the food.
圖片為示意，實際包裝以店舖出售嘅為準。
Illustration only — the packaging you buy in the shop may look different.
08
監測
Monitoring
兩部機做兩件唔同嘅事 —— 一部睇食物，一部睇代謝狀態。
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
用嚟睇邊啲食物令你血糖急升。食完唔同種類嘅食物之後睇返條曲線，就知邊啲要避開，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
用嚟監察酮體同血糖嘅比例，將 GKI 維持喺合適範圍內，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
一般嚟講，GKI 喺 4 左右就算係健康。
In general, a GKI of around 4 is considered healthy.
GKI = 血糖 (mmol/L) ÷ 血酮 (mmol/L)
如果部機顯示嘅血糖係 mg/dL，先除以 18 轉做 mmol/L。Keto-Mojo 會自動幫你計。
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
中度風險由高風險行向預防之間嘅過渡區。
中度風險由高風險行向預防之間嘅過渡區。
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
做長時間斷食嗰陣，一定要持續監察 GKI。斷食去到 30 小時以上，身體嘅代謝狀態變化最大，用 Keto-Mojo 定時量度，確保 GKI 留喺合適範圍之內。
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。上面條曲線顯示嘅係經過幾個星期至幾個月，GKI 由高風險區逐步落到預防區嘅走勢。範圍分界屬一般參考，你自己嘅目標範圍由醫生按你嘅情況決定。
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.
停止訊號 —— 三個必須留意嘅健康因素
Stop signs — three health factors to watch
-
1
血壓
Blood pressure
血壓過高或者過低，都應該停止斷食。留意自己有冇脫水 —— 呢個係重點。
If your blood pressure goes too high or too low, stop fasting. Check whether you are dehydrated — this is the key point.
-
2
頭暈
Dizziness
有冇頭暈？頭暈大多數係脫水引起。
Are you dizzy? Most dizziness is caused by dehydration.
-
3
身體不適
Feeling unwell
過程之中如果出現不適 —— 包括四肢無力，或者任何嚴重嘅身體狀況 —— 請先詢問醫生。
If you feel unwell at any point — including weakness in your arms or legs, or any serious physical symptom — speak to your doctor first.
如有疑問或身體不適
Questions, or feeling unwell
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Contact us
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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