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The Zero Carb Diet May Be a Simple Way to Lose Weight—But Is It Safe?
零碳水化合物饮食或是最简单的减肥方法—但真的安全吗
Low carb diets have been popular for years. But lately I've been hearing about a zero carb diet, and it has me worried. Depending on what you choose to eat, a no carb diet may be even more restrictive than a keto diet. While there's no precise limit to the grams allowed per day, this approach essentially involves eliminating as much carbohydrate as possible. Considering that vegetables typically contain 3 to 4 grams of net carb (that's grams of total carb minus grams of fiber) per cup, and an ounce of nuts provides about the same, a truly zero carb goal eliminates more health-protective foods than any other diet.
多年来，低碳水化合物饮食颇受欢迎。但最近，我听到了其它说法：零碳水化合物饮食，不禁有点担心。根据您的选择，零碳水化合物饮食可能比生酮饮食更具限制性。虽然并没有明确规定每天摄入的碳水化合物克数，但这一方法旨在尽可能的抵制碳水化合物。若一杯蔬菜通常含有3至4克净碳水化合物（即总碳水化合物克数减去纤维克数），而一盎司坚果也差不多提供3至4克净碳水化合物，那么若想真正实现零碳水化合物饮食，你需要抵制更多有益健康的食物。
This approach reminds me of the fat free fad I encountered when I first became a dietitian, in that it pushes a trending philosophy to the extreme. Several years ago, when fat was vilified, I saw clients who became obsessed with avoiding fat at all costs. If something contained even half a gram of fat per serving, they would banish it. This mentality led to filling the fat void with carbs and sugar, which ultimately led to weight gain and a host of fat deficiency side effects, from dry skin to hormone imbalances.
这种方法让我回想起当初我成为营养师时的无脂肪热潮，因为它将一种潮流理念推向了极致。几年前，当人们都在排挤脂肪时，我的一些客户也在不惜一切代价的避开脂肪。即使一份食物只含有半克脂肪，他们也会放弃。这种心态导致他们摄入碳水化合物和糖来填补脂肪不足带来的空缺，从而导致体重增加，以及因缺乏脂肪而造成的一系列副作用，如皮肤干燥和激素失衡。
As with fat, the focus with carbohydrates should be quality and balance, not banishment. It's absolutely true that there are some bad car+bs, such as processed grains and refined sugar; but that's just part of the carb story. Here's an analogy I use with my clients: Some types of workouts can lead to injury. But that being true, it doesn't mean you should avoid working out completely. The goal with exercise is to engage in the right type and amount in order to gain benefits. And the same is true for carbs.
和脂肪一样，对待碳水化合物的态度应该是追求质量和平衡，而非一棍子打死。的确，市场上存在“坏碳水化合物”，比如加工谷物和精制糖；但这只是事物的一个方面啊。我通常与客户作这一类比：有些锻炼会导致受伤。即便如此，这也并不意味着你应该杜绝一切锻炼啊。锻炼的目的是找出适合自己的锻炼方式和锻炼量，从而获得益处。对碳水化合物而言也是如此。
Losing and maintaining a healthy weight and preventing diseases like diabetes doesn't require such extreme carb limits. In fact, the side effects of attempting to eliminate all carbs are very impactful for both quality of life and health.
减肥、保持健康体重，以及预防糖尿病等疾病并不需要如此极端地限制碳水化合物摄入量。事实上，杜绝一切碳水化合物所带来的副作用对生活质量和健康程度都会造成重大影响。
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