Eat More Food, Lose More Fat
本帖最后由 icho 于 2011-10-18 16:07 编辑Some things are sadly predictable. Extra winter poundage, for instance. Or holiday binges. Or the 3 o'clock slump, which sags before you like a hammock every afternoon.
Here's a happier prediction: Eat more often and you'll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger.
The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. "Protein and fiber give you that feeling of satiety and keep you from feeling hungry," says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).
Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group's first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.
Consistent eating will also keep your protein levels high, helping you build muscle. "Your body can metabolize only so much protein at one time," says Katherine Tallmadge, R.D., author of Diet Simple. "Protein is metabolized better when it's divided evenly."
The challenge is keeping the mini meals mini. "It's critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals," says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.
With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list—if they're small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items—have an extra slice of pizza or two containers of yogurt.
GOOGLE 翻译如下：
有些事情是可悲的是可预见的。冬季额外的手续费，例如。或节日狂欢。或骤降之前，你喜欢的吊床，每天下午3点钟低迷，。
这里有一个快乐的预测：吃更多的时候，你会避免这些问题。 6少量多餐蔓延到你的一天的工作满意的简单原则。少吃多餐驯服饥饿slavering的野兽。
秘诀是什么？每个小餐应混纺纤维丰富的蛋白质和复合碳水化合物。 “蛋白质和纤维，给你的饱的感觉，并保持你感觉饿了，说：”塔拉Geise，RD，在奥兰多的营养师私人执业，并为美国饮食协会（ADA）的发言人。
控制饥饿收缩你的直觉。在国际肥胖杂志发表的一项研究，一组超重男子五小餐，然后自由选择第六个餐。第二组吃了一餐含有相同数量的热量，另一组的第一个五年共餐，后来有一个自由选择的第二餐。六餐的人吃了两个餐的人在他们的第二个不到27％在他们的最后一餐的食物。
也将保持一致吃高蛋白质水平，帮助你建立肌肉。 “你的身体可以在同一时间只有这么多的蛋白质代谢，说：”凯瑟琳Tallmadge，RD，饮食简单的作者。 “蛋白质代谢时，它的平均分配。”
目前的挑战是保持迷你小餐。 “这是关键，在这一天结束，你的小餐的卡路里含量不超过你会在三个较大的饭菜吃，说：”珍妮Moloo，博士，路，在加利福尼亚州罗斯维尔，的ADA的发言人。如果您已经知道您的卡路里计数，开始吃。
建议的卡路里计数在手，你可以混合和匹配从这里显示的餐点列表中。是的，你可以从一顿饭两个项目的清单，如果他们小。寻找失去？选择低热量选项。定期乔？作为灵活的，请你。大厦的肌肉呢？双一对夫妇的项目有一个额外的比萨片或两个集装箱的酸奶。
呵呵，学习了 有种说法，经常节食，体内称为“瘦素”的东西就会减少，人体就会储存脂肪，反而容易发胖。
所以用运动和选择适当的食物，是健康减脂的关键。 脂乃应急之存。若不食，体将留脂燃肌也。故勿自饥，每三小时进食。 看得好纠结。。。这个翻译
Extra winter poundage在这可不是指手续费，而是指冬季额外增加的体重。
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