评论
打印
Don't be one of those people. Avoid these common mistakes to stay on track and shed those unwanted pounds.
不要像他们一样哦。避免这些常见的错误，坚持下去，甩掉那些多余的肉肉！
Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it's easy for people to fall into unhealthy eating habits without even realizing it.
所有的脂肪都不好吗？所有的碳水化合物都不健康？摄入太多蛋白质是否可能？网络上的营养信息相互冲突，人们很容易在没有意识到的情况下养成不健康的饮食习惯。
1. Not Eating Enough Fat
1. 脂肪摄入量不够
When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados. For a more complete list, check out our 8 Fatty Foods That Make You Skinny.
1980年，美国饮食指南首次发布，当时认为应该避免摄入脂肪。该观点推动了接下来20年的餐饮业趋势，尽管肥胖率仍持续攀升。事实证明，可能脂肪从来都不是问题（研究指出：导致肥胖的主要原因是糖，而非食用脂肪），并且有些健康脂肪甚至有助于你的减肥大计。不幸的是，有些人仍然相信这一过时的建议。脂肪是重要的大量元素，能让你感到饱腹，给予人体所需的营养，甚至还能降低有害胆固醇水平。继续摄入健康的单一不饱和脂肪吧，比如橄榄油、杏仁、花生酱和牛油果。想要更完整的清单列表？那就点击让你变瘦的8种脂肪食物吧！
2. Not eating enough carbs
2. 碳水化合物摄入量不够
Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it's true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight.
碳水化合物已被魔化为导致体重增加的元凶，因此低卡饮食风靡一时。虽然糖、白意面和白面包等精制碳水化合物能刺激血糖、导致体重增加，但复合碳水化合物实则有利于体重减轻。
Jim White, RD, owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts. "[Cutting carbs] really affects their energy levels, and they end up craving more carbs," he says. "Also, they don't have a lot of energy for working out, so a lot of times they'll skip out on their workout." Plus, complex carbs have fiber which will keep you full and give you lasting energy.
注册营养师兼吉米怀特健身公司的老板吉米·怀特说，摄入过低的碳水化合物会让人们的减肥努力白费。"减少碳水化合物真的会影响人们的能量水平，导致他们更渴望摄入碳水化合物，"他说道。"而且，他们锻炼时也会没有力气，所以很多时候，他们锻炼一会儿就完事了。"另外，复合碳水化合物中的纤维能让你饱腹感持久、给你持久能量。
3. Eating too much protein
3. 摄入太多蛋白质
Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing.
蛋白质是减肥必要的大量元素。蛋白质有利于练出肌肉，休息时能够燃烧卡路里，而且还能帮你减肥。但好东西吃的太多也会不好。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
