什么食物对减肥有好处？
正文翻译
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What foods are good for losing weight?
什么食物对减肥有好处？
什么食物对减肥有好处？
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评论翻译
Mike Ross
As someone who’s fluctuated weight my entire life, I’ve gone through weight loss both the healthy way, and the unhealthy way.
The healthiest (and most blatantly obvious) way to losing weight is through a combination of exercise and healthy eating. But what should you be eating if you want to lose mostly fat?
The answer is surprisingly: fat.
我是一个体重波动一直都比较明显的人，我曾经尝试过健康减肥，同时也经历过不健康减肥。
最健康也是最有效的减肥方法是运动和健康饮食相结合。但是，如果您想减脂，应该吃什么呢？
答案令人惊讶：脂肪。
As someone who’s fluctuated weight my entire life, I’ve gone through weight loss both the healthy way, and the unhealthy way.
The healthiest (and most blatantly obvious) way to losing weight is through a combination of exercise and healthy eating. But what should you be eating if you want to lose mostly fat?
The answer is surprisingly: fat.
我是一个体重波动一直都比较明显的人，我曾经尝试过健康减肥，同时也经历过不健康减肥。
最健康也是最有效的减肥方法是运动和健康饮食相结合。但是，如果您想减脂，应该吃什么呢？
答案令人惊讶：脂肪。
Let’s rewind and consider the unhealthy ways I’ve lost weight. I dropped 30 pounds from simply limiting what I ate, cutting out high fat and high calorie foods without looking at anything except the grams of fat and calories. I barely worked out, and relied on a strict diet that left me hungry, frustrated, and unhappy.
Almost immediately after my ‘diet’, I was so fed up with the lack of food, I reverted back to my old habits. The ugly part is my habits got worse, I ended up gaining more weight than I originally lost, and in half the time it took me to lose it.
The next time around, I did more than look at the macro’s on a nutritional label. I took note of the ingredients and studied how they reacted inside my body.
What I discovered was that naturally occurring healthy fats that come from nuts, fruits, vegetables, beans and meat sources kept me satisfied, so I spent less time filling my body with things it didn’t need.
让我们一起来回顾一下我不健康的减肥经历。我仅仅靠节食减掉了30磅，减少摄入高脂肪和高卡路里的食物，一个食物的营养成分表除了脂肪含量和卡路里数值，我什么也不看。我很少锻炼身体，这种严格的节食计划，时常让我觉得饿，我常常很沮丧，我也并不快乐。
“节食计划”结束后不久，我自己已经受够了这也不能吃那也不能吃的状态，我恢复了以前的饮食习惯。糟糕的是我的生活习惯变得更差了，我的体重相比减肥前，不降反升，也就是说我之前用来减肥的时间都白费了。
接下来的减肥，我所做的不只是看看营养标签的大概。我去分析了这些成分，并研究了这些成分我吃了之后我的身体会有什么反应。
我发现，坚果，水果，蔬菜，豆类和肉类的天然的健康脂肪使我总感到身体是饱腹状态。
Almost immediately after my ‘diet’, I was so fed up with the lack of food, I reverted back to my old habits. The ugly part is my habits got worse, I ended up gaining more weight than I originally lost, and in half the time it took me to lose it.
The next time around, I did more than look at the macro’s on a nutritional label. I took note of the ingredients and studied how they reacted inside my body.
What I discovered was that naturally occurring healthy fats that come from nuts, fruits, vegetables, beans and meat sources kept me satisfied, so I spent less time filling my body with things it didn’t need.
让我们一起来回顾一下我不健康的减肥经历。我仅仅靠节食减掉了30磅，减少摄入高脂肪和高卡路里的食物，一个食物的营养成分表除了脂肪含量和卡路里数值，我什么也不看。我很少锻炼身体，这种严格的节食计划，时常让我觉得饿，我常常很沮丧，我也并不快乐。
“节食计划”结束后不久，我自己已经受够了这也不能吃那也不能吃的状态，我恢复了以前的饮食习惯。糟糕的是我的生活习惯变得更差了，我的体重相比减肥前，不降反升，也就是说我之前用来减肥的时间都白费了。
接下来的减肥，我所做的不只是看看营养标签的大概。我去分析了这些成分，并研究了这些成分我吃了之后我的身体会有什么反应。
我发现，坚果，水果，蔬菜，豆类和肉类的天然的健康脂肪使我总感到身体是饱腹状态。
To get more specific: Avocados, Coconut oil, beans, peas, quinoa, eggs, seeds like chia and hemp hearts, nuts (but watch your portions), and yes even beef, pork, chicken, and definitely fish.
Avoiding sugar, fried foods, and highly processed foods is a huge leap towards losing fat. A lot of times fat doesn’t come from fat, it comes from carbohydrates that you couldn’t convert into fuel (ie calories you didn’t burn).
If you are eating the right foods that easily convert into fuel (healthy natural fats, complex carbs, protein), plus are exercising (burning more fuel than you put into your body, ie taking fuel from your body’s fat stores), you’ll not only see ‘fat weight’ pretty much melt off, but you won’t feel run down and diminished.
更具体地讲，这些食物有：牛油果，椰子油，豆类，豌豆，藜麦，鸡蛋，正大和大麻心之类的种子，适量的坚果，甚至牛肉，猪肉，鸡肉和鱼类。
避免吃含糖高的食物，油炸食品和高度加工的食品在减脂最开始可是最难的一步。很多时候，脂肪并非来自脂肪，而是来自身体无法消耗的碳水化合物（即未燃烧的卡路里）。
如果你在吃正确的食物，这些食物容易转化为燃料，如健康的天然脂肪，复合碳水化合物，蛋白质都是很容易消耗的，同时搭配锻炼，消耗的热量多于摄入的热量，那么就会消耗身体原来的脂肪，那你就能够看到“脂肪的重量”几乎消失了，管住嘴，迈开腿，这样你心情也不会受影响。
Avoiding sugar, fried foods, and highly processed foods is a huge leap towards losing fat. A lot of times fat doesn’t come from fat, it comes from carbohydrates that you couldn’t convert into fuel (ie calories you didn’t burn).
If you are eating the right foods that easily convert into fuel (healthy natural fats, complex carbs, protein), plus are exercising (burning more fuel than you put into your body, ie taking fuel from your body’s fat stores), you’ll not only see ‘fat weight’ pretty much melt off, but you won’t feel run down and diminished.
更具体地讲，这些食物有：牛油果，椰子油，豆类，豌豆，藜麦，鸡蛋，正大和大麻心之类的种子，适量的坚果，甚至牛肉，猪肉，鸡肉和鱼类。
避免吃含糖高的食物，油炸食品和高度加工的食品在减脂最开始可是最难的一步。很多时候，脂肪并非来自脂肪，而是来自身体无法消耗的碳水化合物（即未燃烧的卡路里）。
如果你在吃正确的食物，这些食物容易转化为燃料，如健康的天然脂肪，复合碳水化合物，蛋白质都是很容易消耗的，同时搭配锻炼，消耗的热量多于摄入的热量，那么就会消耗身体原来的脂肪，那你就能够看到“脂肪的重量”几乎消失了，管住嘴，迈开腿，这样你心情也不会受影响。
Badar Muneer, Google SEO at Mamango (2016-present)
5 POPULAR FOOD DIET TO LOSE WEIGHT
There are several diet plans out there for you to try but which one of them hold true? Here is the question you want a response and you've arrived at the ideal place.
PALEO+VEGAN=PEGAN DIET :
Another notable invention by Mark Hyman who's director of Cleveland Clinic Centre for Functional Medicines is Paleo+Vegan=Pegan Diet.This particular diet program will adhere through 2019 and the tendency will seem to increase in the coming years.
5大热门减肥食物
有好几种节食计划供你参考，但其中哪一个是正确的呢？如果你想知道这个问题的答案，那么你来对地方了。
古法+素食=PEGAN饮食法：
克利夫兰功能医学诊疗中心主任马克·海曼的另一个著名发明是古法+素食=PEGAN饮食法。这个特定的饮食计划将一直持续，而且在未来几年，这一趋势似乎会增加。
5 POPULAR FOOD DIET TO LOSE WEIGHT
There are several diet plans out there for you to try but which one of them hold true? Here is the question you want a response and you've arrived at the ideal place.
PALEO+VEGAN=PEGAN DIET :
Another notable invention by Mark Hyman who's director of Cleveland Clinic Centre for Functional Medicines is Paleo+Vegan=Pegan Diet.This particular diet program will adhere through 2019 and the tendency will seem to increase in the coming years.
5大热门减肥食物
有好几种节食计划供你参考，但其中哪一个是正确的呢？如果你想知道这个问题的答案，那么你来对地方了。
古法+素食=PEGAN饮食法：
克利夫兰功能医学诊疗中心主任马克·海曼的另一个著名发明是古法+素食=PEGAN饮食法。这个特定的饮食计划将一直持续，而且在未来几年，这一趋势似乎会增加。
KETOGENIC DIET :
Ketogenic diet was popular during 2018 among the celebrities and popular personalities. It is predicted by experts that it will be a hot fad in this season as well.Primarily it highlights on low carbohydrates.This diet focuses on replacing carbohydrates with fats forcing the body to enter into a state of ketosis in which body uses carbs as a source of vitality.
DASH :
This specific doctor backed diet program assists in preventing and lowering blood pressure,as its name denotes Dietary Approach to Stop Hypertension.This plan is healthy for your heart and reduces the risk of cardiovascular disease and additionally reduces if any risk sustains.
生酮饮食：
2018年，生酮饮食在名人和流行人物中很受欢迎。据专家预测，这也将是本季度的热点。它的主要重点是低碳水化合物。这种饮食的重点是用脂肪代替碳水化合物，迫使身体进入酮症状态，在这种状态下，身体会将碳水化合物作为活力的来源。
DASH饮食（得舒饮食）：
这个由专门医生支持的饮食计划有助于预防和降低血压，顾名思义，就是通过饮食来控制高血压。这个计划有助于你的心脏健康，可以降低患心血管疾病的风险，如果这种风险已经存在，还可以降低风险。
Ketogenic diet was popular during 2018 among the celebrities and popular personalities. It is predicted by experts that it will be a hot fad in this season as well.Primarily it highlights on low carbohydrates.This diet focuses on replacing carbohydrates with fats forcing the body to enter into a state of ketosis in which body uses carbs as a source of vitality.
DASH :
This specific doctor backed diet program assists in preventing and lowering blood pressure,as its name denotes Dietary Approach to Stop Hypertension.This plan is healthy for your heart and reduces the risk of cardiovascular disease and additionally reduces if any risk sustains.
生酮饮食：
2018年，生酮饮食在名人和流行人物中很受欢迎。据专家预测，这也将是本季度的热点。它的主要重点是低碳水化合物。这种饮食的重点是用脂肪代替碳水化合物，迫使身体进入酮症状态，在这种状态下，身体会将碳水化合物作为活力的来源。
DASH饮食（得舒饮食）：
这个由专门医生支持的饮食计划有助于预防和降低血压，顾名思义，就是通过饮食来控制高血压。这个计划有助于你的心脏健康，可以降低患心血管疾病的风险，如果这种风险已经存在，还可以降低风险。
MEDITERRANEAN DIET :
This diet trend reduces the chance of heart attack or strokes.This diet is distinguished by high high consumption of olive oil and moderate consumption of protein.this type of diet you need to replace butter with canola oil and olive oil.
WHOLE30 :
This diet plans concentrates on a plan of 30 days figuring out how foods affect you physically and mentally.The main assumption is to eat nothing but veggies,meat,nuts and fruits such as 30 days.These 30 times you need to be strict in your diet plan.
地中海饮食：
这种饮食旨在减少心脏病发作或中风的几率。这种饮食的特点是大量使用橄榄油和适度摄入蛋白质。这种饮食类型需要你用菜籽油和橄榄油代替黄油。
WHOLE30 （30天饮食法）:
这个饮食计划的重点是在30天内弄清楚食物如何影响您的身心健康。它的主要设定是30天内只吃蔬菜、肉、坚果和水果。这30天里你需要严格控制饮食计划。
Georgiana White, like cooking 热爱做饭。
This diet trend reduces the chance of heart attack or strokes.This diet is distinguished by high high consumption of olive oil and moderate consumption of protein.this type of diet you need to replace butter with canola oil and olive oil.
WHOLE30 :
This diet plans concentrates on a plan of 30 days figuring out how foods affect you physically and mentally.The main assumption is to eat nothing but veggies,meat,nuts and fruits such as 30 days.These 30 times you need to be strict in your diet plan.
地中海饮食：
这种饮食旨在减少心脏病发作或中风的几率。这种饮食的特点是大量使用橄榄油和适度摄入蛋白质。这种饮食类型需要你用菜籽油和橄榄油代替黄油。
WHOLE30 （30天饮食法）:
这个饮食计划的重点是在30天内弄清楚食物如何影响您的身心健康。它的主要设定是30天内只吃蔬菜、肉、坚果和水果。这30天里你需要严格控制饮食计划。
Georgiana White, like cooking 热爱做饭。
1. Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
1.豆类
豆类价格便宜，营养丰富，用途广泛，是蛋白质的重要来源。豆类纤维含量高，消化速度慢。这意味着饱腹时间长，在此期间，你摄入的食物就会更少。
2.汤
吃饭先喝汤，可能整顿饭会少吃一点。汤的料多料少是不是浓稠都没有什么影响，只要是用肉做汤底的，你需要将汤的热量控制在在100到150卡之间。因此，不要加奶油和黄油。
3.黑巧克力
你想在饭后吃点巧克力吗？可以选择吃一到二小块黑巧克力。一项研究显示，吃黑巧克力的巧克力爱好者在吃完巧克力几个小时之后吃披萨的量比吃牛奶巧克力的人吃的比萨少了15％。
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
1.豆类
豆类价格便宜，营养丰富，用途广泛，是蛋白质的重要来源。豆类纤维含量高，消化速度慢。这意味着饱腹时间长，在此期间，你摄入的食物就会更少。
2.汤
吃饭先喝汤，可能整顿饭会少吃一点。汤的料多料少是不是浓稠都没有什么影响，只要是用肉做汤底的，你需要将汤的热量控制在在100到150卡之间。因此，不要加奶油和黄油。
3.黑巧克力
你想在饭后吃点巧克力吗？可以选择吃一到二小块黑巧克力。一项研究显示，吃黑巧克力的巧克力爱好者在吃完巧克力几个小时之后吃披萨的量比吃牛奶巧克力的人吃的比萨少了15％。
4. Pureed Vegetables
You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
6. Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.
4.蔬菜泥
你可以在在饮食中添加更多蔬菜，享受“欺骗”食物，同时减少所摄入的卡路里。当宾夕法尼亚州立大学的研究人员在奶酪中加入菜花和西葫芦时，人们似乎也很喜欢这道菜。在这样的情况下，他们少摄入了200至350卡路里。添加了这些健康的蔬菜使可口的菜肴降低了热量。
5.鸡蛋和香肠
吃了一顿富含蛋白质的早餐之后可以抵御一整天的零食诱惑。
在对一群肥胖的年轻女性的研究中，那些摄取35克蛋白质的人，即刻就产生了饱腹感。她们吃了鸡蛋，牛肉香肠馅饼热量大概为350卡路里。高蛋白早餐的效果会持续一整天直到晚上，比吃谷物早餐的人摄入了更少的脂肪和糖类。
6.坚果
如果想在旅途中吃点零食，可以选择少量杏仁，花生，核桃或山核桃。研究表明，人们在吃坚果时，会不自觉的在接下来的饭局中少吃。
You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
6. Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.
4.蔬菜泥
你可以在在饮食中添加更多蔬菜，享受“欺骗”食物，同时减少所摄入的卡路里。当宾夕法尼亚州立大学的研究人员在奶酪中加入菜花和西葫芦时，人们似乎也很喜欢这道菜。在这样的情况下，他们少摄入了200至350卡路里。添加了这些健康的蔬菜使可口的菜肴降低了热量。
5.鸡蛋和香肠
吃了一顿富含蛋白质的早餐之后可以抵御一整天的零食诱惑。
在对一群肥胖的年轻女性的研究中，那些摄取35克蛋白质的人，即刻就产生了饱腹感。她们吃了鸡蛋，牛肉香肠馅饼热量大概为350卡路里。高蛋白早餐的效果会持续一整天直到晚上，比吃谷物早餐的人摄入了更少的脂肪和糖类。
6.坚果
如果想在旅途中吃点零食，可以选择少量杏仁，花生，核桃或山核桃。研究表明，人们在吃坚果时，会不自觉的在接下来的饭局中少吃。
7. Apples
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
8. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely lixed to weight loss. That doesn't prove that yogurt caused weight loss, but it stood out among other foods.
9. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
7.苹果
不要吃苹果汁或者苹果果酱，而应该吃原汁原味松脆的苹果。一整个的水果会让你的食欲降低，而果汁和酱汁却不会。
原因之一是天然未经加工的水果含有更多的纤维。另外，咀嚼会向大脑发送信号，表明你已经吃了很多可以饱腹的东西。
8.酸奶
不管你是喜欢希腊酸奶还是传统酸奶，酸奶都可以让你帮助你塑形。
哈佛大学的一项研究追踪了超过12万人的10年甚至更长的时间。在所有追踪到的食物中，酸奶与减肥关联性最高。虽然尚且不能证明酸奶有利于减肥，但在这份研究中，酸奶在其他食物中脱颖而出。
9.葡萄柚
是的，葡萄柚确实可以帮助你减肥，如果你有患糖尿病的风险这个效果更加明显。
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
8. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely lixed to weight loss. That doesn't prove that yogurt caused weight loss, but it stood out among other foods.
9. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
7.苹果
不要吃苹果汁或者苹果果酱，而应该吃原汁原味松脆的苹果。一整个的水果会让你的食欲降低，而果汁和酱汁却不会。
原因之一是天然未经加工的水果含有更多的纤维。另外，咀嚼会向大脑发送信号，表明你已经吃了很多可以饱腹的东西。
8.酸奶
不管你是喜欢希腊酸奶还是传统酸奶，酸奶都可以让你帮助你塑形。
哈佛大学的一项研究追踪了超过12万人的10年甚至更长的时间。在所有追踪到的食物中，酸奶与减肥关联性最高。虽然尚且不能证明酸奶有利于减肥，但在这份研究中，酸奶在其他食物中脱颖而出。
9.葡萄柚
是的，葡萄柚确实可以帮助你减肥，如果你有患糖尿病的风险这个效果更加明显。
Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results.
But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.
Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescxtions, or ask your pharmacist or doctor.
Shop Smart
Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.
圣地亚哥斯克里普斯诊所的研究人员发现，肥胖者每餐前吃一半葡萄柚，他们在12周内平均减重3.5磅。喝葡萄柚汁也有相同的结果。
但是没有任何科学研究表明葡萄柚汁的“燃烧脂肪”特性，可能只是让人们感到饱腹感。
注意：如果你正在服用某些药物，那你就不能喝西柚或西柚汁，因此请看清楚所有处方上的资料，或咨询药剂师或医生。
理智购物
食品科学家乔伊·杜博斯特（Joy Dubost）博士说，将大量的瘦肉蛋白，新鲜蔬菜，水果和全谷类食品放入购物车中。如果你想要持续健康减肥，最重要的是你吃了什么，而不是仅仅针对特定的食物。
But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.
Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescxtions, or ask your pharmacist or doctor.
Shop Smart
Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.
圣地亚哥斯克里普斯诊所的研究人员发现，肥胖者每餐前吃一半葡萄柚，他们在12周内平均减重3.5磅。喝葡萄柚汁也有相同的结果。
但是没有任何科学研究表明葡萄柚汁的“燃烧脂肪”特性，可能只是让人们感到饱腹感。
注意：如果你正在服用某些药物，那你就不能喝西柚或西柚汁，因此请看清楚所有处方上的资料，或咨询药剂师或医生。
理智购物
食品科学家乔伊·杜博斯特（Joy Dubost）博士说，将大量的瘦肉蛋白，新鲜蔬菜，水果和全谷类食品放入购物车中。如果你想要持续健康减肥，最重要的是你吃了什么，而不是仅仅针对特定的食物。
David Clark
like i'm always saying, the biggest secret for get an incredible body and loss the extra unwanted weight, is to know what the right food you should eat, and the perfect time to eat it.
look down to learn some tricks you can use it while preparing your healthy meal,
就像我一直所说的，要想拥有完美身材，减轻多余的体重的最大秘诀，就在于你知道应该吃哪些正确的食物，以及在正确的时间吃他们。
当你准备开始健康饮食的时候你应该学习以下技巧
like i'm always saying, the biggest secret for get an incredible body and loss the extra unwanted weight, is to know what the right food you should eat, and the perfect time to eat it.
look down to learn some tricks you can use it while preparing your healthy meal,
就像我一直所说的，要想拥有完美身材，减轻多余的体重的最大秘诀，就在于你知道应该吃哪些正确的食物，以及在正确的时间吃他们。
当你准备开始健康饮食的时候你应该学习以下技巧
· Get Used To Coffee
Start your day with a cup of Joe. caffeine may be a natural water pill and a superb supply of antioxidants, that defend your cells from injury.
· Skip The Fizzy Drinks
We just don’t feel full of liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime and you’ll still be hungry.
· Don’t You Ever Forget The Breakfast
All meals square measure vital, however, breakfast is what helps you begin your day on the proper track. The best, heartiest breakfasts square measure ones that may fill you up, keep you happy, and deflect cravings later within the day.
1、养成喝咖啡的习惯
喝杯咖啡开始新的一天。咖啡因是天然的液体药丸并且含有丰富的抗氧化剂，可以让你增强抵抗力。
2、不要喝碳酸饮料
喝充满了卡路里的液体饮料还不像其他食物的饱腹感那么强，喝果汁或焦糖咖啡饮料不如吃一碗素食和蛋白质丰富的炒菜。因此，需要严格控制果汁，苏打水，加糖的咖啡和茶以及含酒精的饮料的摄入量。如果白天喝这些饮料，那么到了晚上，至少要多摄取800卡路里的热量，但你仍然会感到饥饿。
3、不要忘了吃早餐
人是铁，饭是钢，所以每一顿饭都很重要，但是早餐可以帮助你按部就班地开始新的一天。丰盛的早餐你可以吃得饱饱的，精力充沛，保持快乐并在一天中接下来的时间减少对吃东西的欲望。
Seneca Rapson, Went from 285 pounds to 160 and 10% body fat体重从285磅减到160磅，并且体脂率为10%
Start your day with a cup of Joe. caffeine may be a natural water pill and a superb supply of antioxidants, that defend your cells from injury.
· Skip The Fizzy Drinks
We just don’t feel full of liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime and you’ll still be hungry.
· Don’t You Ever Forget The Breakfast
All meals square measure vital, however, breakfast is what helps you begin your day on the proper track. The best, heartiest breakfasts square measure ones that may fill you up, keep you happy, and deflect cravings later within the day.
1、养成喝咖啡的习惯
喝杯咖啡开始新的一天。咖啡因是天然的液体药丸并且含有丰富的抗氧化剂，可以让你增强抵抗力。
2、不要喝碳酸饮料
喝充满了卡路里的液体饮料还不像其他食物的饱腹感那么强，喝果汁或焦糖咖啡饮料不如吃一碗素食和蛋白质丰富的炒菜。因此，需要严格控制果汁，苏打水，加糖的咖啡和茶以及含酒精的饮料的摄入量。如果白天喝这些饮料，那么到了晚上，至少要多摄取800卡路里的热量，但你仍然会感到饥饿。
3、不要忘了吃早餐
人是铁，饭是钢，所以每一顿饭都很重要，但是早餐可以帮助你按部就班地开始新的一天。丰盛的早餐你可以吃得饱饱的，精力充沛，保持快乐并在一天中接下来的时间减少对吃东西的欲望。
Seneca Rapson, Went from 285 pounds to 160 and 10% body fat体重从285磅减到160磅，并且体脂率为10%
For weight loss (not necessarily health or body composition) type of food is largely irrelevant. All non-water weight loss essentially comes down to energy balance - using more calories than you take in. So if the quantity is appropriate, you can lose weight eating anything. Professor Mark Haub demonstrated this following a Twinkie diet of almost nothing but junk food and lost weight. He also improved his cholesterol just by virtue of losing weight. A high school science teacher also did something similar living on only McDonald’s for 60 days.
对于减肥来说，食物类型基本上是无关紧要的。所有无碳水减肥本质上都归结于能量平衡——消耗的卡路里多于摄入的卡路里。因此，如果数量合适，那么吃任何东西都可以减轻体重。马克·豪布教授通过一种甜品饮食法来证明了这一点——除了垃圾食品，别的什么也不吃，并且减轻了体重。他还通过减肥来改善胆固醇。一位高中理科老师也做了类似的事情，只吃麦当劳，并且持续了60天。
对于减肥来说，食物类型基本上是无关紧要的。所有无碳水减肥本质上都归结于能量平衡——消耗的卡路里多于摄入的卡路里。因此，如果数量合适，那么吃任何东西都可以减轻体重。马克·豪布教授通过一种甜品饮食法来证明了这一点——除了垃圾食品，别的什么也不吃，并且减轻了体重。他还通过减肥来改善胆固醇。一位高中理科老师也做了类似的事情，只吃麦当劳，并且持续了60天。
That said, there are certainly foods that make appetite control easier and foods that help with composition: maintaining lean / muscle mass and promoting. For satiety (fullness, reduced appetite) look towards foods that are high in protein and fiber - lean meats, vegetables, various lentils and beans, and to a lesser extent whole (note whole) grains. They’ll also have the benefit of tending to contain nutrients that are important to health. In general, try to eat less calorie dense foods like desserts and a lot of prepackaged foods. Drinks that have calories from sugar / carbohydrates are also poor for fullness so try to replace fruit juices with whole fruits, and soft drinks with diet varieties - milk has liquid calories but most comes from fat or protein, so it doesn’t tend to have the issue that soft drinks and juice does.
也就是说，确实有一些食物可以让食欲变得更容易控制，还有一些食物的成分有助于保持低脂、增肌以及促进健康。为了获得饱腹感（饱腹感可以让食欲下降），可以选择蛋白质和纤维含量高的食物，例如瘦肉、蔬菜、各种小扁豆和豆类，以及少量的全谷物（注意是全）。它们还有一个好处，就是含有对健康很重要的营养素。一般来说，尽量吃低热量的食物，如甜点和很多预先包装的食物。饮用卡路里成分来自糖/碳水化合物的饮料也不足以使饱腹感增强，所以试着用水果代替果汁，用多样化的饮食来代替软饮料，例如牛奶含有液态卡路里，但大部分来自脂肪或蛋白质，所以它不会有软饮料和果汁那样的问题。
也就是说，确实有一些食物可以让食欲变得更容易控制，还有一些食物的成分有助于保持低脂、增肌以及促进健康。为了获得饱腹感（饱腹感可以让食欲下降），可以选择蛋白质和纤维含量高的食物，例如瘦肉、蔬菜、各种小扁豆和豆类，以及少量的全谷物（注意是全）。它们还有一个好处，就是含有对健康很重要的营养素。一般来说，尽量吃低热量的食物，如甜点和很多预先包装的食物。饮用卡路里成分来自糖/碳水化合物的饮料也不足以使饱腹感增强，所以试着用水果代替果汁，用多样化的饮食来代替软饮料，例如牛奶含有液态卡路里，但大部分来自脂肪或蛋白质，所以它不会有软饮料和果汁那样的问题。
Habit wise, try to avoid eating indefinite amounts of foods - like don’t open a large bag of nuts or chips and just eating from it, instead consciously take a definite, reasonable amount portioned out - the just eating continuously from a container while doing something else is sometimes called mindless eating. Also, try to reduce things, but avoid eliminating foods (unless you have a medical or ethical reason to do so). One of the great pitfalls of dieting is creating forbidden foods - this kind of restriction actually increases the desire for them and tends to create the cycles where people break diets rather than bend - they have one cookie, one snack, one treat, think they’ve failed and eat everything they can because suddenly they’re no longer on their diet, so what does it matter? Avoid that kind of rigid thinking. If you have one of something you’ve been avoiding, just think of it is as an enjoyment, not a weakness, and move on.
明智的习惯是，尽量避免吃不定量的食物，比如不要打开一大包坚果或薯条就直接吃，而是有意识地分出一个确定的、合理的份量，在做其他事情的同时不断从包装里拿吃东西有时会被称为无意识进食。另外，试着少吃食物，但不要不吃食物（除非你出于医学或伦理上的原因而这么做）。节食最大的陷阱之一就是创造一些所谓的禁忌食品，这种限制实际上增加了人们对这些食物的欲望，并倾向于创造一个让人们打破而不是遵守的循环，例如他们只吃了一块饼干、一份小吃或者一份零食，就以为自己失败了，然后就开始什么都吃，因为那个瞬间他们已经不再处于节食的状态了，那又有什么关系呢？避免那种死板的想法。如果你一直在回避某件事情，那就把它当作一种享受，而不是一个弱点，然后继续前进。
明智的习惯是，尽量避免吃不定量的食物，比如不要打开一大包坚果或薯条就直接吃，而是有意识地分出一个确定的、合理的份量，在做其他事情的同时不断从包装里拿吃东西有时会被称为无意识进食。另外，试着少吃食物，但不要不吃食物（除非你出于医学或伦理上的原因而这么做）。节食最大的陷阱之一就是创造一些所谓的禁忌食品，这种限制实际上增加了人们对这些食物的欲望，并倾向于创造一个让人们打破而不是遵守的循环，例如他们只吃了一块饼干、一份小吃或者一份零食，就以为自己失败了，然后就开始什么都吃，因为那个瞬间他们已经不再处于节食的状态了，那又有什么关系呢？避免那种死板的想法。如果你一直在回避某件事情，那就把它当作一种享受，而不是一个弱点，然后继续前进。
Finally, while not a food, I would highly recommend finding an exercise you like. Technically, exercise has a poor record for weight loss, however, it appears to be invaluable in terms of maintaining weight for people that have lost weight. Of the NWCR, which tracks habits of people who have successfully kept weight off for a year, 90% report performing regular, purposeful exercise of some kind, even if it is as simple as taking a 20 to 30 minute walk.
最后一点，虽然跟饮食无关，但我强烈建议你培养一个你喜欢的运动。从科学上讲，运动对减肥的效果并不明显，然而，对于减肥的人来说，锻炼对于保持体重而言是至关重要的。NWCR追踪了成功减肥的人们一年以来的习惯，90%的人报告说他们经常进行某种有目的的运动，即使只是散步20到30分钟。
Twinkle Bhatt, Project Manger at WebsiteDesignerIndiaWebsiteDesignerIndia项目经理
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
最后一点，虽然跟饮食无关，但我强烈建议你培养一个你喜欢的运动。从科学上讲，运动对减肥的效果并不明显，然而，对于减肥的人来说，锻炼对于保持体重而言是至关重要的。NWCR追踪了成功减肥的人们一年以来的习惯，90%的人报告说他们经常进行某种有目的的运动，即使只是散步20到30分钟。
Twinkle Bhatt, Project Manger at WebsiteDesignerIndiaWebsiteDesignerIndia项目经理
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
These are 7 Foods That Help You Shed Pounds
Water works
Ever hear that water can help you lose a few extra pounds? It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals.
Broccoli
Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad with Sesame Dressing and Cashews.
Cabbage
Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples. Or, try this recipe for red cabbage and apple salad with ginger vinaigrette.
以下是7种可以帮助你减肥的食物：
水
有没有听说过水可以帮你减掉几磅呢？如果你吃的食物中含有大量的水分，比如水果和蔬菜，它可以帮助你减肥。在东京大学的一项研究中，吃高水分食物的女性体重指数较低，腰围较小。研究人员推测，这些食物中的水分可能会让你有饱腹感，因此你会吃得更少。通过在餐食中多加些水分含量达90%的时令水果和蔬菜，可能对你起效。
西兰花
你知道西兰花富含纤维和钙吗？搭配芝麻酱和腰果做一份西兰花沙拉，试试看这个美味的食谱。
甘蓝
甘蓝富含维生素C等抗氧化剂，是一种很好的免疫增强剂。可以清炒或与甜酸的苹果搭配食用。或者，试试这个食谱——红甘蓝苹果沙拉搭配色拉调味汁。
Water works
Ever hear that water can help you lose a few extra pounds? It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals.
Broccoli
Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad with Sesame Dressing and Cashews.
Cabbage
Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples. Or, try this recipe for red cabbage and apple salad with ginger vinaigrette.
以下是7种可以帮助你减肥的食物：
水
有没有听说过水可以帮你减掉几磅呢？如果你吃的食物中含有大量的水分，比如水果和蔬菜，它可以帮助你减肥。在东京大学的一项研究中，吃高水分食物的女性体重指数较低，腰围较小。研究人员推测，这些食物中的水分可能会让你有饱腹感，因此你会吃得更少。通过在餐食中多加些水分含量达90%的时令水果和蔬菜，可能对你起效。
西兰花
你知道西兰花富含纤维和钙吗？搭配芝麻酱和腰果做一份西兰花沙拉，试试看这个美味的食谱。
甘蓝
甘蓝富含维生素C等抗氧化剂，是一种很好的免疫增强剂。可以清炒或与甜酸的苹果搭配食用。或者，试试这个食谱——红甘蓝苹果沙拉搭配色拉调味汁。
Cauliflower
Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower's antioxidant power, or try this potassium-rich recipe for Cauliflower and Yukon Gold Soup.
Grapefruit
A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, sext fruits heavy for their size and make sure to try them in this refreshing salad.
菜花
与其他十字花科蔬菜一样，菜花富含抗癌植物营养素，是维生素C和叶酸的重要来源。吃点生的或清蒸过的菜花，以最大限度地发挥菜花的抗氧化能力，或者试试这个富含钾的食谱：菜花育空黄金汤。
柚子
柚子可以为维持心脏健康提供强大动力，它含有维生素C、叶酸和钾，以及果胶——一种可溶性纤维，可能抵抗动脉粥样硬化。粉色和红色品种的柚子还含有维生素A和番茄红素，这是一种保护动脉壁免受氧化损伤的植物化学物质。要想得到最多汁的水果，就要选择重量和大小相匹配的水果，并且一定要在清爽的沙拉中尝试它们。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower's antioxidant power, or try this potassium-rich recipe for Cauliflower and Yukon Gold Soup.
Grapefruit
A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, sext fruits heavy for their size and make sure to try them in this refreshing salad.
菜花
与其他十字花科蔬菜一样，菜花富含抗癌植物营养素，是维生素C和叶酸的重要来源。吃点生的或清蒸过的菜花，以最大限度地发挥菜花的抗氧化能力，或者试试这个富含钾的食谱：菜花育空黄金汤。
柚子
柚子可以为维持心脏健康提供强大动力，它含有维生素C、叶酸和钾，以及果胶——一种可溶性纤维，可能抵抗动脉粥样硬化。粉色和红色品种的柚子还含有维生素A和番茄红素，这是一种保护动脉壁免受氧化损伤的植物化学物质。要想得到最多汁的水果，就要选择重量和大小相匹配的水果，并且一定要在清爽的沙拉中尝试它们。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Lettuce
With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with zesty homemade vinaigrette, or use in this hearty Layered Cobb Salad.
Spinach
Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.
莴苣
每磅莴苣仅含有60-70卡路里，在减肥食品中名列前茅。莴苣本身就富含维生素B、叶酸和锰，有助于调节血糖，对于免疫系统的正常运转至关重要。选择其他深绿色或紫色的品种，如绿叶或红叶，以获得最丰富的营养，并拌上美味的自制调味料，或用拌上丰盛考伯沙拉食用。
菠菜
这种绿叶蔬菜嫩滑可口，富含铁、叶酸和维生素K，还含有抗病抗氧化剂β-胡萝卜素和维生素C，以及植物化学物质叶黄素，可保护眼睛部位皮肤不因年龄大而出现黄斑变性。在沙拉中可用作生菜的替代品，还可以将其与胡萝卜丝、蘑菇片和大蒜轻轻炒，做成美味的煎蛋卷馅料，或者试试这个简单的调味菠菜食谱，做一道快速营养的配菜。
With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with zesty homemade vinaigrette, or use in this hearty Layered Cobb Salad.
Spinach
Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.
莴苣
每磅莴苣仅含有60-70卡路里，在减肥食品中名列前茅。莴苣本身就富含维生素B、叶酸和锰，有助于调节血糖，对于免疫系统的正常运转至关重要。选择其他深绿色或紫色的品种，如绿叶或红叶，以获得最丰富的营养，并拌上美味的自制调味料，或用拌上丰盛考伯沙拉食用。
菠菜
这种绿叶蔬菜嫩滑可口，富含铁、叶酸和维生素K，还含有抗病抗氧化剂β-胡萝卜素和维生素C，以及植物化学物质叶黄素，可保护眼睛部位皮肤不因年龄大而出现黄斑变性。在沙拉中可用作生菜的替代品，还可以将其与胡萝卜丝、蘑菇片和大蒜轻轻炒，做成美味的煎蛋卷馅料，或者试试这个简单的调味菠菜食谱，做一道快速营养的配菜。
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