什么食物对减肥有好处？_风闻

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评论原创翻译：

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。

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。

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。

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

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。

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。

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。