Gym Guru 你认为的“减肥”食物真的减肥？

TheDietFoodsThatMakeYouFatInsteadOfThin...

Nutrition can be very confusing to many people. While it may seem to be straightforward about total calories input, fats, protein, carbohydrates and exercise, the reality is that we may be blinded by smart marketing campaigns by food companies.

There are some foods that supposedly good for your waistline, but in actual fact, they may pile on the weight for you instead!

有时候我们对食品营养也许感到非常混乱和迷茫。看起来似乎是简单的总热量输入输出法：脂肪，蛋白质，碳水化合物和锻炼，但现实情况是，我们被五彩缤纷的食品宣传蒙蔽了双眼。

有些食物我们一直以为是适合减肥的，但实际上，恰恰相反。

The truth about cereals being weight lose breakfast item couldn’t be more wrong. Cereals are usually rich in refined carbohydrates and sugar, two ingredients that are fattening for your body.

When you eat processed cereal as your first meal, your blood sugar levels and insulin levels increases sharply, and then crashes after a few hours, thereby triggering an almost irrepressible craving for foods rich in refined carbs later on in the day.

In other words, you are pushed into a blood sugar roller coaster. You will then tend to eat foods you should really be avoiding and your daily total calorie will be higher than your body requirements, leading to weight gain.

That said though, not all types of cereals are unhealthy as a breakfast item. Pick a cereal which is low on high-refined carbohydrates or sugar, and contain more of natural fruits and nuts and other natural ingredients. Read the label carefully before picking a cereal box, and do not deceived by those claiming to be “whole grain” or “low fat” as they often have high sugar contents too.

Pick unprocessed and protein-rich foods for breakfast, for example, eggs with some vegetables or even eggs with steak for breakfast. Protein keeps you fuller for a longer time than carbohydrates and are better food for a weight loss diet.

如果你觉得减肥早餐就是早餐麦片那就大错特错了。谷物通常富含精制碳水化合物和糖，这两个成分使身体发胖。

当你吃＃加工过＃的谷物作为你的第一顿饭，你的血糖水平和胰岛素水平急剧增加，然后在几小时之后迅速下降，从而引发当天晚些时候，你对富含精制碳水化合物食物的渴望。

换句话说，你被迫坐上了血糖过山车。你会倾向于吃一些你本该避免的食物，导致每日总热量摄取高于你的身体需求，从而体重增加。

但不是所有类型的谷物作为早餐都是不健康的。选择低碳水化合物或低糖的麦片谷物，含有天然水果、坚果和其他天然成分的。选择之前，仔细阅读标签，不要只看包装上自称是“全谷物”或“低脂”的，因为他们通常含糖量高。

选择一些未加工和富含蛋白质的食物作为早餐，例如：鸡蛋和一些蔬菜或者鸡蛋和牛肉。蛋白质比碳水化合物更能让你长时间有饱腹感，更利于减肥。

Marketed as a healthy alternative to sugar, the truth is that agave nectar is very unhealthy, in fact, more unhealthy than sugar.

Sugar is not good for health because of its high fructose content, but agave nectar has more fructose than sugar. While sugar has 50 percent fructose, agave nectar (or agave syrup) has as much as 70 to 90 percent fructose.

Fruits also contain fructose, but they are healthy foods because the fructose content in them is low. When consumed in small amounts, fructose is not harmful.

It is only when consumed in large amounts that fructose is harmful, because it increases our risk of being insulin resistance, causes high triglycerides, high blood sugars, abdominal obesity, and a host of other health problems related to metabolism.

Instead of agave nectar, use a natural sweetener that has low fructose content, or use brown sugar or caned sugar that are unrefined.

作为所谓健康替代糖的龙舌兰花蜜，其实比糖本身更不健康。

糖不健康是因为它的果糖含量高，但龙舌兰花蜜的果糖比糖还要高。糖含有50%果糖，而龙舌兰酒(或龙舌兰糖浆)含有高达70－90%果糖。

水果是健康食品，因为其中的果糖含量很低。少量食用，果糖是无害的。但大量摄取果糖时，会增加了胰岛素抵抗，从而导致高甘油三酯、高血糖、腹部肥胖和许多关于谢陈代谢的健康问题。

除了龙舌兰花蜜，可以食用果糖含量低的天然甜味剂，或红糖，又或者未经提炼的糖。This is not wrong. Without a doubt, whole wheat is healthier than refined wheat. However, the problem is that whole grain foods may not necessarily really contain whole grains!

Almost every whole grain food contains grains that have been powdered into fine flour, which increases blood sugar levels in the same way as refined grains.

What works in whole wheat bread favour is that whole wheat has more fiber and more healthy nutrients than refined wheat bread, but these health benefits may not be sufficient to negate the bad effects of its high glycemic index if you want to lose weight.

吃全麦当然不是错误的。毫无疑问，全麦比精制小麦制品更健康。然而，问题是，全麦食品必真的含有粗粮！

几乎每种全麦食品都含有精致小麦粉，所以也会像精致谷物一样，增加血糖水平。

全麦面包的好处是，比精致小麦面包有更多纤维和更健康的营养，但如果你在减肥，或者有了血糖问题，这些好处可能不足以抵消高血糖指数带来的不良影响。Yogurt is a healthy food, but low-fat yogurt found in supermarkets is not.

Removal of fat from yogurt spoils its taste considerably. To then make low-fat yogurt tasty, food manufacturers add other stuff like sugar or artificial sweetener. This in turn makes it bad for your health.

Do continue eating yogurt as it is healthy and good for your digestive system, just do not go for processed, low-fat yogurt.

酸奶是一种健康的食品，但在超市里的低脂酸奶未必如此。去除脂肪的酸奶为了更加美味，食品制造商会添加一些糖或人造甜味剂。这反过来使它对你的健康不利。

继续吃酸奶，因为它是健康的，也适合你的消化系统，只是尽量不要去吃经过加工的低脂酸奶。Fruits are healthy and so must be fruit juices, right?

Well, often it is not. Many a times, packed or canned “fruit juice” contains no real fruit and is in reality, nothing more than fruit-flavored sugar-rich water.

What about real fruit juice? That must be healthy for sure? Even real fruit juice is not really healthy, because they are mainly just rich in sugar, the very thing you must be avoiding if you are trying to lose weight.

While whole fresh fruits also have sugar, the difference is that in fresh fruits, the sugar is contained in fibrous cells. When eaten whole, these sugars are released slowly into the bloodstream and does not cause your blood sugar levels to spike.

However, fruit juice is devoid of fiber. That is why you can easily down a lot of sugar when drinking fruit juice. A single cup of orange juice is estimated to contain approximately the same amount of sugar as two oranges!

If your goal is to lose weight, eat whole fruits instead. To quench your thirst, replace fruit juice with plain and simple water.

水果是健康的，所以果汁也是健康的吧? 可通常不是这样的。大多数，罐装“果汁”不包含真正的水果，只不过是水果口味的含糖饮料。

那鲜榨的果汁是健康的吧? 也未必，因为他们主要是富含糖，如果你想减肥，那就尽量避免吧。

新鲜水果也有糖，有所不同的是，新鲜水果是将糖包含在纤维细胞里。吃整个水果，这些糖会缓慢释放到血液中，不会引起血糖升高。然而，果汁是没有纤维的。这也是为什么你可以在喝果汁时，很容易地摄入过多的糖。一杯橙汁相当于两个橙子的糖分！

如果你的目标是减肥，那么吃整个水果吧。渴的时候，用水代替果汁是更好的选择。Sugar-rich soft drinks are a big no-no for anyone wanting to lose weight. To satisfy their craving, many dieters then reach out for diet soda instead of regular soda thinking that this will still keep them on track to achieve their weight loss goals. After all, drinking diet soda is supposedly 0 sugar and calories, and should be effective in reducing our total daily calorie count.

However, this is not actually the case. Studies have shown that people who switched to diet soda did not note any weight loss. Why is this so?

The most probable reason for this is that artificial sweeteners, although calorie-free, may actually make you feel hungrier.

含糖饮料是减肥的禁忌。所以许多控制饮食的人，选择无糖苏打代替普通苏打，因为无糖汽水是0糖，0卡路里，通过降低我们每射入的卡路里数，达到减肥目标。

可是，实际上并不是这样。研究表明，选择无糖汽水的人没有注意减肥。

为什么会这样呢？最可能的原因是人造甜味剂，虽然无卡路里，可能会让你感觉更加饥饿。Fitmenu, Eating and Training your way to fitness. 

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