減肥節(jié)食控制食欲的七種武器

　　Eat Fiber 多吃高纖維食品

　　Unrefined foods， especially those that are high in fiber， stimulate appetite-suppressing hormones and make you feel full.

　　多吃粗糧，尤其高纖維食品。因為他們能產(chǎn)生抑制食欲激素，容易有飽腹感。

　　Brush Your Teeth 勤刷牙

　　Take a break from that ice cream to brush. The flavor change helps you resist eating more.

　　品嘗冰激凌時，小憩片刻，刷刷牙�？谇画h(huán)境的改變，增強(qiáng)你對美味的抵抗力。

　　Be Consistent 良好的飲食習(xí)慣

　　Eating breakfast and regularly scheduled meals keeps hormone levels steady and quashes hunger pangs.

　　吃早飯，飲食規(guī)律。這樣做有助于穩(wěn)住食欲，不至于讓饑餓感吞噬了你。

　　Slow down 細(xì)嚼慢咽

　　It takes a while for the brain to realize that the stomach is stretching. Eating slowly gives the brain time to catch on.

　　大腦需要一段時間才能收到"吃飽了"的消息。慢慢吃，留點時間給大腦。

　　The Atkins Diet 艾特金斯飲食法

　　Philosophy：Cut carbohydrates-they make you hungrier. Load up on fats and proteins.

　　How It Works： When the body takes in very few carbs， it gets its energy by burning fat instead of carbs. This occurs when the liver turns stored fat into chemicals called ketones， which are used for fuel (and can give you less-than-fresh breath).

　　Downside：Long-term adherance. It’s hard to stick to a diet that restricts such a big chunk of the food pyramid.

　　關(guān)鍵詞 減少碳水化合物攝入-這樣你容易有饑餓感。攝入更多脂肪和蛋白質(zhì)。

　　原理：當(dāng)人體碳水化合物攝入不足時，它從脂肪燃燒中獲得能量，取代原來的碳水化合物。這時肝臟將體內(nèi)儲存的`脂肪轉(zhuǎn)化為酮類化學(xué)物質(zhì)，它常常用來做燃料。(從而產(chǎn)生一種呼吸不暢的感覺).

　　缺點：長期節(jié)食，嚴(yán)格限制食物金字塔中基礎(chǔ)食物的攝入，困難。

　　The Weight Watchers Diet 卡路里飲食法

　　Philosophy： Portion control. Nothing is off-limits， but everything must be in moderation.

　　How It Works： Smaller portions mean fewer calories are taken in， so less fat gets stored. A point system assigns a value to portions of all sorts of foods to help tabulate-and limit-daily consumption. To lose half a kilogram a week， you generally need to consume 500 fewer calories a day.

　　Downside：Hunger. Small portions can leave stomachs growling.

　　關(guān)鍵詞：食量控制。食物不受控制，但限制攝入量。

　　原理：較少食量，降低攝入熱量，減少脂肪囤積。食物卡路里表標(biāo)明了每種食物的熱量值，據(jù)此將每日攝入食物做成表格，便于控制。如果想一周減1斤，通常你每天吸收的熱量得低于500卡。

　　缺點：饑餓。吃得少，你的胃會很難受。

　　The Ornish Diet 素食飲食法

　　Philosophy：Kiss meat goodbye. Cutdown on fats and simple carbs like sugar and alcohol.

　　How It Works：At nine calories per gram， fat is more than twice as dense as protein and carbs. Thus dieters can consume the same amount of food but still lose weight if they eat less fat. Focusing on complex carbs like whole grains helps stabilize blood sugar， and lots of fiber increases satiety.

　　Downside：Strictness. Giving up meat is hard， but no fatty nuts or avocados? Sheesh.

　　關(guān)鍵詞：和肥肉說再見。減少脂肪和簡單碳水化合物(比如糖、酒精)攝入。

　　原理：每克肥肉的熱量為9大卡，是蛋白質(zhì)和碳水化合物的兩倍多。所以節(jié)食者如果少吃肉，即使吃同樣份量的其他事物，也能減輕體重。多吃復(fù)合碳水化合物，比如全麥?zhǔn)称纺軌蚱椒�(wěn)血糖A，高纖維食品能夠提高飽腹感。

　　缺點：不折不扣的實施困難�；蛘吣氵�可選擇不吃堅果或者鱷梨?天哪，太恐怖了!

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