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It's official. The low carb diet craze is over. Hello New Year.
低碳水化合物饮食这一减肥方法已经得到了官方认可，新年到了，是时候减肥了！
Okay omniscient voice on TV, calm down.
电视上到处都能听到这个声音，淡定。
It seems every couple of years or so, there's a new diet to try.
貌似每隔几年就会出现一种新的节食方法。
South Beach was popular during the early 2000s, then paleo took over towards the late 2000s.
本世纪初，“南海滩节食法”可谓是火了一把，还不到十年，“原始饮食”就登场了。
But around April 2017 you can see in this Google Trend graph, a new diet surpassing it.
从这张谷歌趋势图上可以看出来，2017年4月一种新的节食方法又已经超过原始饮食了。
Celebrities like Halle Berry and Kourtney Kardashian are going nuts for this diet.
该膳食还得到了哈莉·贝瑞和考特尼·卡戴珊等众多明星的大力追捧。
Keto devotees claim that if you banish carbs and eat lots of fat,
生酮饮食爱好者们声称，如果你抛开碳水化合物转而摄入大量脂肪的话，
your body will start to actually burn fat and you'll lose weight and even reduce your hunger in the process.
你的身体就会开始燃烧脂肪，就能减肥，甚至减弱减肥过程中的饥饿感。
But what's lost in this keto chaos: there's no evidence that keto diets work better than any other diets for most people hoping to slim down.
但所谓的生酮饮食有什么漏洞吗？没有任何证据显示生酮饮食比其他节食方法更适合大多数立志减肥的人。
Although keto may be the latest in fad diets, it's had promising results elsewhere.
尽管生酮饮食最近才被当成一种时尚饮食，它在治疗其他健康问题上却一直有着不错的效果。
It was used since the 1920s to treat epilepsy.
二十年代起人们就已经开始用这种方法来治疗癫痫。
Outcomes from this 2018 study showed its potential in treating subjects with type-2 diabetes.
这项2018年发表的研究还表明生酮饮食可能有助于治疗二型糖尿病。
As a diet for weight loss, it's been around for a while.
而人们用这种膳食减肥也已经有一段时间了。
Keto's most recognizable form is from the '60s: the Atkins Nutritional Approach, pushed by the late doctor Robert Atkins.RIP homie.
最著名的生酮饮食方法是六十年代由已故医生Robert Atkins提出来的“阿特金斯减肥法”。
The theory behind this diet, the insulin carbohydrate hypothesis, suggests that people start to burn more calories more quickly and burn off more fat.
这一膳食依靠的逻辑，也就是所谓的“胰岛素-碳水化合物假设”声称采用这种方法，卡路里燃烧地更快，脂肪消耗也更多。
But it's still just a hypothesis. And several high quality studies have debunked these extra fat and calorie burning claims.
但假设毕竟只是假设，而且一些可靠研究已经破除了这些燃烧多余脂肪和多余卡路里的说法。
So exactly what foods can people eat on keto?
那哪些食物才符合生酮饮食期间的要求呢？
People are supposed to get 5% of their calories from carbs, about 15% from protein, and 80% from fat.
人体获取的能量原本应该有5%来自碳水化合物，15%来自蛋白质，80%来自脂肪。
That means staying away from things like bread, grains, rice, you know, cereals, chips.
这就意味着不能吃面包、谷物、大米、麦片和薯条。
You're definitely not going to be eating chips.
尤其是薯条。
And eating lots of fish, meat, eggs, don't throw the bacon at me! Bacon, things like this.
而要多吃鱼、肉、蛋，不要朝我扔培根了，对，还有培根之类的。
The goal is to get your body into a state of ketosis.
之所以要这么吃是为了让身体处于“酮症”的状态。
So basically our bodies are fueled primarily by glucose, which we get from carbohydrates.
因为大体来讲，我们的身体主要的能量来源本来是碳水化合物转化成的葡萄糖，
But when you eliminate carbs and you start to eat lots of fat, instead of burning glucose for fuel, your body starts to burn fat.
当我们控制了碳水化合物的摄入，转而开始摄入大量脂肪以后，我们的身体消耗的就不再是葡萄糖而是脂肪了。
To get into ketosis you need to eat less than 50 grams of carbs, or two slices of bread, per day.
要想达到“酮症”的状态，你每天摄入的碳水化合物不能超过50g,也就是两片面包的量。
And of course eat a lot of fat.
取而代之的是你要摄入大量脂肪。
Sounds simple, right? Basically eat no carbs and the weight will come right off.
不摄入碳水化合物，体重立刻就会降下来。听着好像也不难对吗？
Well, actually, there's some evidence in super-low-carb diets being effective in appetite control.
实际上，有证据显示，超低碳水化合物类饮食可以很好地帮助大家控制食欲，
And low carb diets like keto can sometimes give people the impression in the short term, they've lost fat.
有时，生酮饮食这种低碳水化合物的膳食方案能够短时间内让人产生瘦下来了的错觉，
When in reality it's rapid water weight-loss.
实际上迅速流失的只是身体里的水分。
Plus the more extreme a diet, the less likely a person is to stay on track.
再者，膳食方法越是极端，大家能坚持下来的可能性也就越小。
The average person can't stick with the keto diet for even six months.
生酮饮食普通人连半年都坚持不下来。
It's especially challenging in a world with temptations of easy, over-processed, and high calorie foods at every corner.
尤其是在这个遍地都是充满诱惑的简餐、加工过度或者高热量的食品的时代。
When you stack very low carb diets like Atkins or keto against other types of diets,
如果你坚持按照阿特金斯减肥法或者生酮饮食的方法来，
in the long run people lose about the same amount of weight as they would on any diet.
从长远来看，这类办法其实并不比用其他办法更有效。
There are always outliers, there are always people who do really really well
尽管任何时候都有例外，都有靠这种办法取得了很好的减肥效果的人存在，
and it's possible you may be one of those people, who really benefits from a ketogenic diet,
甚至你可能就是这种人，你可能真的能从这种生酮饮食方法中受益，
But on average, they don't work for most people.
但从总体来看，这种方法并不适用于大多数人。
There's some hard truths about losing weight and keeping it off.It's really difficult. It takes a long time.
说到减肥，说到保持身材，我们必须要面对一些残酷的现实，比如，要做到这些都不容易，都需要投入很长的时间。
And while keto may work wonders for some, like people with diabetes, the best diet overall is probably one you can stick with.
尽管生酮饮食对某些人，比如糖尿病患者真的非常管用，但总体来看，最好的膳食减肥方法应该是你能坚持下去的方法。
