新概念雙語：十大另類減肥法：越吃脂肪類食物越瘦

Forget salads - bacon， cheese and cream are the key to weight loss.

別再吃沙拉了——培根、奶酪、奶油才是減肥的關(guān)鍵。

Eating fat - rather than carbohydrates - is the key to slimming down， according to Grant Petersen， author of Eat Bacon， Don‘t Jog.

《吃培根，不運動》一書的作者格蘭特·彼得森說，吃脂肪類而非糖類才是瘦下來的關(guān)鍵。

Here， Mr Peterson explains why people should stop eating fruit， and add oil to their morning coffee...

在這里，彼得森先生解釋了為什么人們應(yīng)該停止吃水果，還有早餐咖啡里為什么該加點油。

1 Eat fish， meat， avocados and macadamia nuts

吃魚、肉、牛油果和澳洲堅果

The good fats are those that have a healthy ratio of omega-6- to omega-3- fatty-acids.

這些好的脂肪中歐米茄-6和歐米茄-3脂肪酸的比例是有利于健康的。

These include fats from：

這些脂肪來自：

Cold-water fish

冷水魚

Fat from Salmon， sardines， herring， anchovies; shellfish like crab， shrimp， scallops， and oysters.

鮭魚、沙丁魚、青魚、鯷魚;貝殼類如螃蟹、蝦、扇貝和牡蠣。

Grass-fed animals

食草動物

Fats from olives， avocados， and especially macadamia nuts

橄欖、牛油果、尤其是澳洲堅果

Coconut oil

椰油

These fats are good because they are metabolized differently than other fats. They‘re easier to burn as energy， and when you do that you make ketones， an efficient fuel for body， heart， and brain functions.

這些脂肪很好，因為它們的代謝方式與其他脂肪不同。它們更容易作為能量燃燒，燃燒這些脂肪時會產(chǎn)生酮，它是身體、心臟和大腦功能的高效燃料。

2 For breakfast， drink coffee with fat

早餐要喝含脂肪的咖啡

Put three or four tablespoons of butter， ghee， cream， and/or coconut oil in your morning tea or coffee. This is a perfect breakfast.

早茶或咖啡中加入3或4勺黃油、酥油、奶油和/或椰油，這才完美。

3 Fruits are just ‘juicy sugar orbs’

水果就是“多汁的糖球”

Read this out loud： ‘Fruit makes me fat.’

大聲說出來：“水果使我發(fā)胖。”

It‘s not just the quantity of sugar， but the kind.

不僅含糖量高，而且糖種類多。

Glucose， lactose， sucrose， and other sugars get metabolized (used as fuel) all over your body， but fruit sugar - fructose - goes straight to your liver.

葡萄糖、乳糖、蔗糖和其他糖類在全身被代謝(作為燃料)，但水果糖(果糖)直達(dá)肝臟。

Since your liver didn‘t evolve to handle huge doses of fructose， it turns it into triglycerides (dangerous fat) and sends it out into your blood， to your arteries， and onto your hips.

因為肝臟還沒進(jìn)化到能消耗大量果糖，它把果糖轉(zhuǎn)化成甘油三脂(危險的脂肪)，然后把糖輸送到血液中，再到動脈，最后肉就長到屁股上了。

4 Try ‘fasting’ - while eating bacon

試試吃培根時“禁食”

When you cut out all food (including carbs)， your blood-insulin level will drop， you‘ll start to burn body fat， and you’ll stop being hungry.

禁食一切東西時(包括糖類)，血液中的胰島素水平會下降，身體就開始燃燒脂肪，就不感覺餓了。

But when you starve one day， it‘s easy to eat too much the next day.If you want to fast to reduce insulin， there are two ways that work just as well and don’t make you miserable with cravings.

但是餓一天之后，第二天很容易吃多。如果你想通過禁食來降低胰島素，有兩種方法效果很好，還不會使你餓得很痛苦。

The first is to clump all high-fat， low carb eating into any six-hour period： 8am to 2pm， 12 to 6pm， 6pm to 12pm， any you like - and then fast for the subsequent 18 hours.

第一種方法是把所有高脂肪低碳水化合物的食物集中到任意6個小時內(nèi)：早上8點到下午2點， 中午12點到下午6點， 下午6點到午夜12點，任何你喜歡的時間段都可以，剩下的18個小時就禁食。

The second option is to eat nothing but fat， whenever you like， for 24 hours. For an entire day， eat only cheese， homemade unsugared whipped cream， coconut oil， olive oil， butter， bacon， 2 to 4 ounces of fatty meat， or up to six eggs， depending on how big you are.

第二種方法是一天中想吃東西時，除了脂肪什么都不吃。這一天里只吃奶酪、自制的無糖生奶油、椰油、橄欖油、黃油、培根、2-4盎司的肥肉，或最多6個雞蛋，這取決于你的體重。

5 Dark bitter vegetables are best

深色味苦的蔬菜最好

Dark， leafy vegetables tend to have more nutrients and taste more bitter than lighter vegetables like cabbages and iceberg lettuce.

深色帶葉的蔬菜比淺色蔬菜(像甘藍(lán)和卷心萵苣)所含營養(yǎng)素更多，味道更苦。

6 Never eat an egg white omelette or potatoes

不要吃煎蛋清和土豆

The yolk is the best part of the egg. It‘s 50 percent of the egg’s protein and all of its fat. Most people think the cholesterol in the yolk will clog your arteries， but it won‘t.

蛋黃是雞蛋中最好的部分，含整個雞蛋50%的蛋白質(zhì)和所有脂肪。大多數(shù)人認(rèn)為蛋黃中的膽固醇會堵塞動脈，其實不然。

Bereft of most nutrients except potassium， potatoes are way too starchy for human health.

土豆中除了鉀之外，大部分營養(yǎng)素都沒有，對人體健康而言，土豆淀粉含量過高。

If you‘re serious about health， regard all potatoes - even those presented like healthy -like fast-food French fries.

如果你對自己的健康負(fù)責(zé)，你就要注意所有的土豆，甚至包括那些所謂健康的，像法式炸薯條快餐。

7 Coconut is god

椰子至上

Coconut oil is 66 percent MCTs. MCTs are fat royalty because they aren‘t stored in the body the way other fats are.

椰油中66%是中鏈甘油三酯，這是脂肪中的皇室成員，因為它們不會像其他脂肪那樣儲存在體內(nèi)。

They‘re readily burned as energy and， in the burning， produce more ketones (cell fuel alternative to glucose) than any other kind of fat.

它們?nèi)菀鬃鳛槟芰咳紵�，而且燃燒過程中比其他脂肪產(chǎn)生更多酮(細(xì)胞中葡萄糖的替代燃料)。

MCTs aren‘t easy to come by， and coconut products， especially coconut oil， have far more of it than any other food.

中鏈甘油三酯不易獲取，椰子產(chǎn)品，尤其是椰油，比其他食物含更多中鏈甘油三酯。

8 Eat Greek yoghurt

喝希臘酸奶

Greek yoghurt is regular yoghurt that‘s been drained of some of its juicy whey to make it thicker. The milk sugar (lactose) is in the whey， so as it loses whey， it loses carbs. Between 5 grams and 9 grams is good; over 15 grams is too much.

希臘酸奶是普通酸奶，只是把其中稀的乳清倒掉了以使酸奶更粘稠。乳糖就在乳清中，所以希臘酸奶去掉乳清，就是去掉了糖類。喝5克至9克最好，超過15克就太多了。

Full-fat yoghurt tastes better， is richer than low-fat and nonfat yoghurts， and on a super low-carb program， it‘ll fill you up without making you fat from the extra calories.

全脂酸奶味道更好，比低脂和脫脂酸奶脂肪含量更高，含糖量卻超低。這種酸奶能讓你喝飽了也不會因為額外吸收熱量而發(fā)胖。

9 You CAN drink alcohol

你真的可以喝酒

This is good news for booze fans. Spirits are the lowest in carbs， beer is the highest.

這對愛喝酒的人來說是個。烈酒含糖量最低，啤酒最高。

Essentially zero carbs：

基本不含糖的酒：

Whiskey， gin， rum， tequila， Scotch， vodka — as long as they‘re unsweetened and not mixed with sugared soda.

威士忌，杜松子酒，朗姆酒，龍舌蘭酒，蘇格蘭威士忌，伏特加——只要不加糖、不和加糖的蘇打水混合就可以。

10 Don‘t jog

不要慢跑

This idea is antithetical to the ‘exercise is fun’ notion that drives the exercise industry， but let me be clear about this.

這個想法與推動運動產(chǎn)業(yè)發(fā)展的“鍛煉有益論”背道而馳，請允許我來解釋一下。

Skiing， hiking， riding a bike， and surfing are fun， but the exercise is incidental to the fun. Fun is great， but it‘s an inefficient way to get fit. I’m just saying that when the goal is stronger muscles， and injury resistance， then short， superintense exercise works much better.

滑雪、徒步旅行、騎自行車和沖浪很有趣，但鍛煉只是樂趣的附帶品。樂趣很重要，但它不能使你健康。我想說的是如果你的目標(biāo)是強(qiáng)壯肌肉，減少受傷，那時間短強(qiáng)度大的鍛煉更有效