夏日减肥：生酮饮食法了解一下
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老桑说
生酮饮食法
Lose weight for the summer!
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「 朋友，你好，我是老桑。」
有一天，我和一些朋友在我最喜欢的费城唐人街餐馆吃饭。当时点了一些我最喜欢的菜品，比如宫保鸡丁、清炒西兰花、麻婆豆腐和青椒肉丝。这些菜都和米饭很配，但他们没有点米饭。只是要了一些空碗。
我觉得品尝这些中式菜肴不配上米饭有点可惜，所以就问了问他们选择abstain（避开）米饭的原因，他们说：“我们在努力减肥。”他们觉得米饭会容易让人长胖，同时还会让其他菜吃得少一些。吃完一顿中餐后，仍然觉得饿是比较少见的，但我怀疑那顿饭他们不可能吃饱了。
适合生酮饮食法的中餐
随着天气转暖，我们开始逐渐注意到自己在冬天贴上的膘。现在的我们无法用毛衣和外套来掩盖腰围，所以尽快甩掉这些赘肉就成了当务之急。
在之前的文章《茶能帮助你减肥吗?》里，我探讨了减肥背后的科学原理：燃烧卡路里要比吸收的更多。这并不是什么高深的科学，许多成功的节食者报告说，控制卡路里和食物成分的摄入量是他们成功减肥的秘诀。
薛康是天普大学的学生和健美运动员，他在文章里提供了一些更具体的关于如何改善饮食习的建议，比如尽量避免含糖和碳水化合物食品的摄入，并且吸收健康的脂肪、蛋白质以及蔬菜。做出明智的选择将有助于你成功减肥。
随着天气逐渐转暖，我们感受到了减肥压力。虽然现在已经暖和了几个星期，但我总觉得五一假期是春天的第一个“正式”的日子。在美国，阵亡将士纪念日(5月的最后一个星期一)是夏天的非正式开始。在太平洋两岸，我们都努力让自己在夏天看起来不错。
许多减肥计划都鼓励你从长远考虑，通过更好的饮食和更多的锻炼来改变生活方式，目标每周减掉大约0.5公斤。他们说，这是最好也是最安全的减肥方法。这样，减肥的过程将是可持续的，而不是像过山车一样起起伏伏。
“溜溜球节食”是一种短期循环的饮食变化，但这只会产生一些短期的效益。在使用急速节食或禁食法来减肥之后，你的食欲会有所增加，而身体脂肪就会被固定住。这可能会导致体重上升，导致许多节食者回到原点，甚至付出更多的代价。
请你在开始任何的节食或者锻炼计划之前都咨询医生的意见。本文提及的一般性建议不能用于诊断任何的病情，也无法替代专业医护人员的建议。
生酮饮食如今在美国很rage（流行）。与阿特金斯饮食法和低碳水化合物饮食法类似，生酮饮食法是一种非常低碳水化合物的饮食法，身体将脂肪转化为酮，用作能量。支持这种疗法的人们声称，酮类食物通过减少碳水化合物引起的“脑雾”，从而促进脂肪燃烧，减少饥饿感，增加能量，促进思维的清晰。
在这种饮食疗法中，你每天的净碳水化合物净摄入量应控制在20-30克之内。你可以吃健康的脂肪、不含淀粉的蔬菜(如绿色、多叶蔬菜和芦笋)、肉、家禽、鱼、蛋、鳄梨、坚果(葵花籽和杏仁)和全脂乳制品(如奶酪)。另一方面，需要对那些淀粉类蔬菜(如胡萝卜)和大多数水果(除浆果外)的摄入进行限制
生酮饮食法
常见垃圾食品如巧克力棒、糖果和甜甜圈都是严格禁止的。苏打水、果汁和啤酒等饮料也被禁止食用。但当你想减肥的时候，这些限制都不足为奇。
然而，酮类食物引起争议的地方在于它严格限制任何碳水化合物的摄入：无论是面包、意大利面、面条、玉米、土豆还是米饭。不管它们是全麦的还是精制的，生酮饮食法都一律禁止食用。当然，这些其实是让许多中国菜变得sublime（精妙的）配料。许多西餐的菜肴也是如此。
今年春天，我决定和朋友们一起尝试一下生酮饮食法。但我并不是想减肥，而是对那些有利于健康的说法很感兴趣。后来我确实发现白天自己不那么饿了，而且我也不会在饭后感到懒散。但是我知道不同的人会有相异的体验。
生酮饮食食物金字塔
早餐我把香蕉和燕麦换成了菠菜和意大利乳清干酪炒鸡蛋。午饭从赛百味三明治改为了大田园沙拉搭配鸡肉、奶酪、坚果、橄榄和凯撒酱。晚餐则是中式炒肉和蔬菜，但不吃大米、面条、馒头吃等。
生酮饮食脂肪含量更高，所以它似乎会让人更有满足感。然而,我还是会吃一些餐间零食，比如手边的杏仁、煮鸡蛋、芹菜、牛肉干或奶酪。
主食通常中餐的核心部分，它通常会在用餐期间或者菜上齐以后才会出现。在中式宴会上，我最喜欢的问题之一是：“你要哪种主食?”“当我想到蒸饺、汤面或米饭时，我就感觉自己又要挨饿了!现在，我只能说，“没有。但是我们再来些宫保鸡丁吧!“
事实上，许多中国食物天然碳水化合物含量较低，并且富含各种营养和令人满意的味道。在生酮饮食法中，你可以点一份不加米饭和酱油的炒菜，然后自己加酱油、辣酱或醋。你也可以多吃花椰菜，因为这种营养丰富的蔬菜含有维生素和纤维，如果切的很细，它看起来就像米饭一样。
花椰菜和菜花都很适合生酮饮食法
下面是一些碳水化合物含量较低的中国食物和菜肴：
我想你已经明白了生酮饮食法的精髓。令人难过的是，生酮饮食法饮食让我们“隔离了”炒饭、饺子、手擀面、包子、香辣土豆丝、汤圆及各类糯米粉制成的点心、粉丝、珍珠奶茶、蛋糕和各式糕点。我知道，要想远离这些诱惑，需要意志力。
在马戏团,走钢丝只有向前看才能到达另一边。他们从不往下看，因为他们可能会害怕或分心，导致自己摔落。同样，节食和走钢丝类似。专注于你的目标，珍惜自己和爱惜的身体。这会给你动力和stamina（毅力）去改变生活方式，从而获得成功。
我的朋友，夏天减肥不是不可能的任务。如果你想看到结果，请咨询你的医生，看看你是否有任何underlying（潜在的）健康问题。如果没有，那么生酮饮食法是许多可以考虑的饮食方式之一。最后，选择最适合你的饮食和锻炼计划。如果它能让你达到目标，那么你就赢了。大家终点线见！
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英文版
English
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Lose weight for the summer!
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「 Hello, my friend！
I'm John Smagula. 」
The other day I was at one of my favorite Philadelphia Chinatown restaurants with some friends. We ordered some of my favorite dishes, like kung pao chicken, stir-fried broccoli, mapo tofu, and sautéed shredded pork with green pepper. All of these dishes go great with rice, except they didn’t order rice. They just asked for empty bowls instead.
When I asked why they were abstaining from rice, which I know can be quite a sacrifice for many Chinese diners, they said, “We’re trying to lose weight.” They felt that rice was making them fat, and ate less of the other dishes as well. It’s rare to walk away from a Chinese meal still feeling hungry, but I suspect that after that meal, they could not possibly have been full.
Keto-friendly Chinese food
As the weather gets warmer, we start to notice the pounds we have put on over the winter. Now that we can’t cover up our girth with sweaters and coats, we may want to shed these pounds as quickly as we can.
In my previous article, Can tea help you lose weight?, I discussed the basic science behind weight loss: burn more calories than you consume. It’s not exactly rocket science, and many successful dieters have reported that calorie and portion control is the secret to their weight loss success.
Guest blogger Xue Kang, Temple student and body builder, later gives some more specific suggestions on how to improve your eating habits, suggesting that we avoid sugary and high-carb foods, and opt for healthy fats, proteins, and vegetables. Making wise choices will help you on your way to successful weight loss.
As the weather gets warmer, we feel additional pressure to slim down. Even though it has been warm for a few weeks now, I always felt May 1 holiday was the first “official” day of spring. In the United States, Memorial Day (observed the last Monday of May) is the unofficial beginning of the summer season. On both sides of the Pacific, we're trying to look good for summer.
Many weight loss plans encourage you to take a long-term view, make lifestyle changes by eating better and exercising more, and aiming to lose about 1 lb/0.5 kg a week. They say that these are the best and safest ways to lose weight and keep it off. This way, your weight loss will be sustainable and not up-and-down like a roller coaster.
Yo-yo dieting is a cycle of short-term eating changes, which often lead only to short-term benefits. After losing weight through a crash diet or fast, your appetite increases and your body hangs on to fat. This can lead to weight gain, and then many dieters end up back where they started or even heavier.
Always consult your physician before beginning any diet or exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.
The Keto Diet is now the rage in the United States. Similar to the Atkins and low-carbohydrate diets, the ketogenic diet is a very low-carb diet, where the body turns fat into ketones for use as energy. Its advocates claim that the Keto Diet increases fat burning, reduces hunger, boosts energy, and promotes clear thinking through the reduction of carb-induced “brain fog.”
On this diet, you limit your net carbohydrates to 20-30 grams per day. You can eat healthy fats, non-starchy vegetables (such as green, leafy vegetables and asparagus), meat, poultry, fish, eggs, avocado, nuts (sunflower seeds and almonds), and full-fat dairy (such as cheese). On the other hand, you restrict starchy vegetables (such as carrots) and most fruits (except berries).
Keto Diet
Common junk foods like chocolate bars, candy, and donuts are strictly off limits. Drinks such as soda, juice, and beer are also forbidden. But when trying to lose weight, none of these restrictions are surprising.
However, where the Keto Diet becomes controversial is that all carbs are off limit: bread, pasta and noodles, corn, potatoes, and rice. Regardless of whether they are whole grain or highly refined, the Keto Diet bans them all. And of course, these are the ingredients that make many a Chinese dish sublime. Many Western dishes, too.
This spring, I decided to show some solidarity with my friends and give the Keto Diet a try. It’s not like I was trying to lose weight, but I was intrigued with the health claims. I do find I’m less hungry during the day, and I don’t always feel sluggish after meals. But I understand different people can have different experiences.
Keto Diet Food Pyramid
For breakfast I switched bananas and oatmeal to scrambled eggs with spinach and ricotta cheese. Lunch went from a Subway sandwich to a large garden salad with chicken, cheese, nuts, olives, and Caesar dressing. Dinner became Chinese stir-fry meats and vegetables, minus the rice, noodles, or steamed buns.
Meals on the Keto Diet have a higher fat content, so they seem more satisfying. However, I still reach for some mid-meal snacks, where I have almonds, hard-boiled eggs, celery sticks, beef jerky, or cheese on hand.
Starches are often a central part of a Chinese meal, served either during or after the meal. One of my favorite questions at a Chinese banquet was, “Which starch would you like?” As I thought about the steamed dumplings, soup noodles, or steamed rice, it seems I would get hungry all over again! Now, all I can say is, “None. But let’s order some more kung pao!”
Actually, many Chinese foods are naturally low-carb, packing lots of nutrients and satisfying taste. On the Keto Diet, you can order a stir-fry minus the rice and sauce, and then add soy sauce, hot sauce, or vinegar yourself. You can also eat more cauliflower, as this versatile vegetable has vitamins and fiber, and when finely cut, can appear to be like rice.
Cobb Salad
And then here are some Chinese foods and dishes that are lower in carbs:
I think you get the idea. Off the Keto Diet menu, sadly, are fried rice, dumplings, hand-stretched noodles, steamed buns, spicy and sour shredded potato, Tangyuan and other treats made with glutinous rice flour, cellophane noodles, bubble tea, cakes, and pastries. I know, it takes will power to turn away from these delights.
In the circus, tightrope walkers only look ahead to get to the other side. They never look down, as they could get scared or distracted, making them fall. Likewise, dieting is like walking a tightrope. Stay focused on your goal and visualize yourself with the body you love. This could give you the motivation and stamina to make lifestyle changes to succeed.
My friend, shedding weight for the summer is not an impossible task. If you want to see results, check with your doctor to see if you have any underlying health conditions. If not, then the Keto Diet is one of many diets to consider. In the end, choose the diet and exercise plan that works best for you. If it gets you to your goal, then you will have won. See you at the finish line!
{ 今日英文速记卡 }
1.Abstain \ əb-ˈstān \
a)含义：v. 自制；放弃
b)例句：
i.When I asked why they were abstaining from rice, which I know can be quite a sacrifice for many Chinese diners, they said, “We’re trying to lose weight.”
由于我觉得品尝这些中式菜肴不配上米饭有点可惜，所以就询问了他们选择避开米饭的原因，他们说：“我们在努力减肥。“
ii.They oblige him only to abstain from harming others.
它们迫使他放弃伤害其他人。
c)近义词：forbear, forego, refrain (from)
2.Rage \ ˈrāj \
a)含义： n. 流行；风靡一时
b)例句：
i.The Keto Diet is now the rage in the United States.
生酮饮食如今在美国很流行。
ii.The 1970s look is all the rage at the moment.
目前，20世纪70年代的装扮正流行。
c)近义词： buzz, fashion, vogue
3.Sublime \ sə-ˈblīm \
a)含义：adj. 出众的；高尚的；无比的
b)例句：
i.And of course, these are the ingredients that make many a Chinese dish sublime.
当然，这些其实是让许多中国菜变得精妙的配料。
ii.Were all stars to disappear or die, I should learn to look at an empty sky, and feel its sublime darkness.
倘若所有的星星消失或者消亡，我应该学会仰望空荡的天空，同时感受天空一片漆黑的崇高。
c)近义词： amazing, fabulous, wonderful
4.Stamina \ ˈsta-mə-nə \
a)含义：n. 毅力；精力
b)例句：
i.This could give you the motivation and stamina to make lifestyle changes to succeed.
这会给你动力和毅力去改变生活方式，从而获得成功。
ii.Nothing in life just happens. You have to have the stamina to meet the obstacles and overcome them.
生活中的事不是无缘无故发生的，你必须有毅力去面对障碍和克服它们。
c)近义词： endurance, tirelessness, vigor
5.Underlying
\ ˌən-dər-ˈlī-iŋ \
a)含义：adj. 潜在的
b)例句：
i.If you want to see results, check with your doctor to see if you have any underlying health conditions.
如果你想看到结果，请咨询你的医生，看看你是否有任何潜在的健康问题。
ii.If you have an underlying disorder, go to the doctor.
如果你有潜在的不适、紊乱，去看医生。
c)近义词： concealed, hidden, latent
Thank you for watching me to inspire, encourage, and accompany you.
See you next time.
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