import dayjs from 'dayjs';

export type FastingDifficulty = '新手' | '进阶' | '强化';

export type FastingPlan = {
  id: string;
  title: string;
  subtitle: string;
  badge?: string;
  difficulty: FastingDifficulty;
  fastingHours: number;
  eatingHours: number;
  recommendedStartHour: number;
  recommendedStartMinute?: number;
  description: string;
  highlights: string[];
  audienceFit: string[];
  audienceAvoid: string[];
  nutritionTips: string[];
  theme: {
    backdrop: string;
    accent: string;
    accentSecondary: string;
    ringTrack: string;
    ringProgress: string;
  };
};

export const FASTING_STORAGE_KEYS = {
  preferredPlanId: '@fasting_preferred_plan',
  notificationsRegistered: '@fasting_notifications_registered',
  startNotificationId: '@fasting_notification_start_id',
  endNotificationId: '@fasting_notification_end_id',
} as const;

export const FASTING_PLANS: FastingPlan[] = [
  {
    id: '12-12',
    title: '12-12 新手体验计划',
    subtitle: '进食12小时 · 断食12小时',
    badge: '新手',
    difficulty: '新手',
    fastingHours: 12,
    eatingHours: 12,
    recommendedStartHour: 20,
    description: '帮助初次尝试轻断食的用户建立稳定节奏，温和过渡到代谢切换。',
    highlights: [
      '维持血糖稳定，减少夜间加餐',
      '保护基础代谢率，循序渐进更易坚持',
      '适合与轻度有氧、舒缓训练搭配',
    ],
    audienceFit: [
      '没有断食经验的初学者',
      '作息规律、希望改善饮食结构的用户',
      '需要缓解水肿或控制晚间进食的群体',
    ],
    audienceAvoid: [
      '孕期、哺乳期人群',
      '血糖波动较大或正在服用降糖药者',
      '近期有胃病或严重胃酸倒流史者',
    ],
    nutritionTips: [
      '进食期优先安排高纤维蔬菜 + 优质蛋白 + 复杂碳水搭配',
      '保持足量饮水，可搭配无糖茶饮、电解质水',
      '睡前2小时避免高糖、高脂肪食物，降低夜间胃酸',
    ],
    theme: {
      backdrop: '#EEF5E3',
      accent: '#99B75F',
      accentSecondary: '#F6F7ED',
      ringTrack: 'rgba(153, 183, 95, 0.18)',
      ringProgress: '#9FBB62',
    },
  },
  {
    id: '14-10',
    title: '14-10 轻断食计划',
    subtitle: '进食10小时 · 断食14小时',
    badge: '热门',
    difficulty: '新手',
    fastingHours: 14,
    eatingHours: 10,
    recommendedStartHour: 19,
    description: '黄金入门比例，兼顾脂肪代谢与日常社交，适合作为长期饮食模式。',
    highlights: [
      '夜间空腹时长更长，有利于提高睡眠质量',
      '降低胰岛素分泌频率，优化血脂指标',
      '搭配力量训练，可提升瘦体重占比',
    ],
    audienceFit: [
      '需要控制体脂、保持肌力的办公人群',
      '晚餐时间较固定的家庭用户',
      '希望巩固作息、减少夜宵的用户',
    ],
    audienceAvoid: [
      '体重过低 (BMI < 18.5) 或营养不良者',
      '高强度训练日需额外摄入能量的运动员',
      '正在恢复期的慢性病患者（需医师评估）',
    ],
    nutritionTips: [
      '进食窗口内保持 3 餐或 2 餐 1 加餐的均衡结构',
      '早餐建议加入优质蛋白与低 GI 碳水，避免血糖波动',
      '断食期可饮用黑咖啡、无糖茶饮，补充矿物质避免疲劳',
    ],
    theme: {
      backdrop: '#F8F2DD',
      accent: '#E4B74B',
      accentSecondary: '#FBF5E2',
      ringTrack: 'rgba(228, 183, 75, 0.18)',
      ringProgress: '#E8B649',
    },
  },
  {
    id: '16-8',
    title: '16-8 进阶燃脂计划',
    subtitle: '进食8小时 · 断食16小时',
    badge: '进阶',
    difficulty: '进阶',
    fastingHours: 16,
    eatingHours: 8,
    recommendedStartHour: 18,
    description: '经典进阶版，帮助维持较长脂肪供能区间，适合已有断食基础的用户。',
    highlights: [
      '延长生长激素分泌窗口，辅助保持肌肉',
      '强化脂肪动员，改善胰岛素敏感性',
      '与力量训练、HIIT 等组合，塑形效率更高',
    ],
    audienceFit: [
      '有一定断食经验，希望进一步控制体脂',
      '每日有规律运动或力量训练基础的用户',
      '午晚餐可在 12:00-20:00 完成的职场人士',
    ],
    audienceAvoid: [
      '近期有暴饮暴食或进食障碍史者',
      '工作强度大且需要夜间补充能量的岗位',
      '肝胆问题或血糖控制异常者需遵医嘱执行',
    ],
    nutritionTips: [
      '进食期注意蛋白质分配，建议每餐 ≥25g 蛋白',
      '提前准备低油低糖食谱，避免进食窗口暴食',
      '断食期补充电解质与维生素C，缓解疲劳与饥饿感',
    ],
    theme: {
      backdrop: '#EFE8FD',
      accent: '#8E75E1',
      accentSecondary: '#F4EDFF',
      ringTrack: 'rgba(142, 117, 225, 0.18)',
      ringProgress: '#8F78E0',
    },
  },
  {
    id: '18-6',
    title: '18-6 脂代强化计划',
    subtitle: '进食6小时 · 断食18小时',
    badge: '高阶',
    difficulty: '强化',
    fastingHours: 18,
    eatingHours: 6,
    recommendedStartHour: 17,
    description: '针对塑形巩固与体重停滞期用户，提供高强度代谢刺激方案。',
    highlights: [
      '强化脂肪氧化，提升线粒体效率',
      '帮助突破减脂平台期，维持血脂稳态',
      '适合与周期力量训练、冷热交替等手段配合',
    ],
    audienceFit: [
      '已有 8 周以上断食经验且生理指标稳定者',
      '体重调节遇到平台期的进阶用户',
      '可在 10:30-16:30 内完成主要餐食的用户',
    ],
    audienceAvoid: [
      '甲状腺功能异常或血糖控制不佳者',
      '夜班、倒班等作息紊乱人群',
      '有过度节食史或需要高能量摄入的用户',
    ],
    nutritionTips: [
      '确保进食窗口内能量充足，搭配足量优质脂肪与蛋白',
      '安排训练前后加餐，保障恢复与肌肉合成',
      '断食期适量补充电解质、绿叶蔬菜汁，避免头晕疲劳',
    ],
    theme: {
      backdrop: '#F7E3E5',
      accent: '#E26A7F',
      accentSecondary: '#FCE9EC',
      ringTrack: 'rgba(226, 106, 127, 0.18)',
      ringProgress: '#E06B80',
    },
  },
];

export const getPlanById = (planId: string) =>
  FASTING_PLANS.find((plan) => plan.id === planId);

export const getRecommendedStart = (plan: FastingPlan, baseDate: Date = new Date()) => {
  const start = dayjs(baseDate)
    .hour(plan.recommendedStartHour)
    .minute(plan.recommendedStartMinute ?? 0)
    .second(0)
    .millisecond(0);

  // If the recommended time already passed today, schedule for tomorrow
  if (start.isBefore(dayjs())) {
    return start.add(1, 'day').toDate();
  }
  return start.toDate();
};