少食多餐，少脂肪多纤维，越吃就能越苗条!

少食多餐，少脂肪多纤维，越吃就能越苗条!

Want to lose weight? Eat more. As a general rule, you should never allow yourself to become hungry. Just like feeling thirsty means that you've waited too long and the earliest signs of dehydration are setting in, being hungry means that you've waited too long to eat since your last meal and your body is in need of nourishment. Allowing this to happen time and time again will slow your metabolism down, down, d-o-w-n ...

Does this, then, mean that it's okay to eat Burger King or Taco Bell five or six times per day? Believe me, I'm right there with you—I wish it did. But of course it doesn't。

What it means is that if you eat 5 to 6 small, healthy meals and snacks throughout the day, you will lose weight over time. a Framingham Nutrition Study has found that women who consume 400 more calories per day and eat healthier are two-and-a-half times less likely to have an excess of abdominal fat than women who take in fewer calories but consume more saturated fat and less fiber。

想减肥吗?多吃点就行了。有一条普遍准则说，你永远不要让自己饿着。感到渴了，表示你已经等了好久，而且已经出现了脱水的前兆;感到饿了，表示距离你上顿吃东西已经过了很久，你的身体需要营养了。如果放任这种情况一次次出现，你的新陈代谢会越来越慢，越来越慢……

这是不是说，我们可以每天吃五六餐汉堡王(Burger King)或者Taco Bell(一种墨西哥玉米卷，跟KFC一样是连锁店)?相信我吧，我已经试过了——我希望可以这么吃。但实际上不可以。

这样做才是正确的：每天吃五六顿量不大却健康的正餐或小吃，这样过一段时间，你就能瘦下来。一项Framingham营养研究发现，每天摄取400多卡路里且饮食健康的女性，与每天摄取更少卡路里但多饱和脂肪少纤维的女性相比，后者腹部肥胖的几率比前者多2.5倍。

想瘦?可以多吃这些食物!

Apples

苹果

"An apple a day may keep extra pounds away," says Katherine Brooking, RD, co-founder of Appetite for Health. A medium apple has around 95 calories and 5 grams of filling fiber. Apple peels are also a rich source of ursolic acid, a natural plant compound that has been shown in preliminary studies to increase fat-burning. In addition, one study reported that women who added three small apples (equal to 200 calories) to their diet per day lost a little more than 2.5 pounds in 12 weeks-more than dieters who did not include the fruit in their diet.

"一天一个苹果，肥胖远离我，"健康食欲(Appetite for Health)公司的联合创始人凯瑟琳·布鲁克林注册营养师说道。中等大小的苹果含95卡左右，且含有5克令人饱腹的纤维。苹果皮富含熊果酸，这种天然的植物化合物已在初期研究中被证明能加快脂肪燃烧。此外，一项研究报道，每天摄入三小份苹果的女性在12周内减掉了2.5磅以上--比饮食中没有苹果的节食者减重更多。

Beans

大豆

As a plant-based, protein-packed choice, beans are one of the best foods to enjoy when you're trying to trim down. "Beans are metabolized slowly, so they may aid in weight loss by keeping you feeling fuller longer," notes Bonnie Taub-Dix, RDN. A half-cup of beans provides about 110 calories and 7 grams of protein, around the same amount of protein as you'd get in an ounce of chicken or fish. Beans are also considered a nutrient-rich superfood providing antioxidants, iron, potassium, and zinc.

大豆是一种植物基富含蛋白质的食物，也是您减肥时的最佳食物伴侣。"大豆代谢慢，所以会让你的饱腹时间更长久，从而起到减肥的作用，"注册营养师Bonnie Taub-Dix指出。半杯大豆提供约110卡及7克蛋白质，相当于从一盎司鸡肉或鱼肉中获得的蛋白质。大豆还被认为是一种富含营养的超级食物，能提供抗氧化剂、铁元素、钾元素和锌元素。

Berries

浆果

Want something sweet to enjoy that can help you trim down and tone up too? Eat more berries, suggests Susan Burke March, RDN. Berries are low in calories, high in fiber, and will satisfy your cravings for something sweet without any added sugar. One study revealed that eating a snack of 65 calories of mixed berries resulted in participants eating 133 fewer calories at dinner, compared to those who ate a 65-calorie sugary treat instead. Another study that looked at the eating patterns of more than 130,000 adults for more than 20 years found that berries were one of the best fruits for maintaining a healthy weight.

想吃甜食却又想瘦?还想皮肤好?那就多吃些浆果吧，苏珊·波克·马奇注册营养师建议道。浆果热量低、纤维高，会满足你对甜食的渴望，而且不含添加糖。一项研究揭示：相比摄入65卡含糖甜食的受试者，零食吃一份含有65卡什锦浆果盘的受试者会在晚餐时少摄入133卡。另一项为期20年的研究对13万名以上成年人的饮食模式展开了调查，发现：浆果是保持健康体重的最佳水果之一。

Citrus fruit

柑橘类水果

A medium orange has just 60 calories and 3 grams of fiber, while a grapefruit has around 100 calories and 4 grams of fiber. Due to their high water and fiber counts, citrus fruits have lower glycemic index scores and can help temper blood sugar levels to keep you satisfied for longer.

一个中等大小的橙子只含60卡和3克纤维，而一个葡萄柚大约含100卡和4克纤维。由于柑橘类水果的水分和纤维含量高，所以它们的血糖指数低，有助于调节血糖水平，让你的饱腹感更持久。
 

重点英语词汇

Weight loss: 减肥

Metabolism: 新陈代谢

Nutrition: 营养

Calories: 卡路里

Fiber: 纤维

Saturated fat: 饱和脂肪

Framingham Nutrition Study: Framingham营养研究

Abdominal fat: 腹部脂肪

Apples: 苹果

Ursolic acid: 熊果酸

Beans: 大豆

Protein: 蛋白质

Berries: 浆果

Citrus fruit: 柑橘类水果

Glycemic index: 血糖指数

Blood sugar levels: 血糖水平

Appetite for Health: 健康食欲(公司名)

RD: 注册营养师(Registered Dietitian)

RDN: 注册饮食营养师(Registered Dietitian Nutritionist)

Burger King: 汉堡王

Taco Bell: 塔可钟(一种墨西哥快餐连锁店)