哪些飲食法真的有效？：英語精讀講義

There are a lot of popular diets out there, 慣用語

市面上流行的飲食法非常多，

so we thought we'd create a simple video

所以我們想製作一支簡單的影片，

investigating which ones are scientifically sound and actually work. 片語搭配

看看哪些飲食法有科學根據，而且真的有效。

From the outside, 慣用語

乍看之下，

it seems like a simple equation.

這似乎只是一道簡單的算式。

Your weight is determined by the balance between the calories you take in and the calories you burn.

你的體重取決於攝取熱量與消耗熱量之間的平衡。

By changing what you eat or your activity level,

只要改變飲食內容或活動量，

you can tip this equation towards weight gain or loss, 慣用語

就能讓這道算式偏向增重或減重，

which brings us to our first category of diets,

這就帶到了第一類飲食法：

calorie restriction.

限制熱量。

Companies like Weight Watchers claim you can eat whatever you want

Weight Watchers 等公司聲稱，你想吃什麼都可以，

as long as you stay below a prescribed number of daily calories. 文法

只要每天不超過規定的熱量即可。

Getting all your calories from junk food is technically allowed,

嚴格來說，所有熱量都從垃圾食物攝取也沒問題，

but from a health perspective, 片語搭配

但從健康角度來看，

it's important to think about the nutritional value of the foods too.

也必須考慮食物的營養價值。

If you don't,

如果忽略這一點，

you risk heart problems,

你可能會面臨心臟問題、

nutrient deficiencies,

營養缺乏，

and chronic health issues.

以及慢性健康問題。

Calorie restriction with optimal nutrition or CRON diets

最佳營養熱量限制，也就是 CRON 飲食法，

generally reduce their caloric intake by 20% while still meeting the daily nutritional requirements.

通常會將熱量攝取減少 20%，同時仍滿足每日營養需求。

For example,

例如，

instead of having a whole apple,

與其吃一整顆蘋果，

a CRON dieter might just have the apple skin,

採用 CRON 飲食法的人可能只吃蘋果皮，

which contains most of the nutrients.

因為大部分營養都在蘋果皮裡。

If used properly and not excessively, 文法

只要方法正確、不過度，

calorie restriction can be a safe and effective tool for weight loss.

限制熱量可以是安全又有效的減重方式。

Next up is carb restriction. 表達脈絡

接下來是限制碳水化合物。

Many diets like the South Beach,

南灘飲食法、

Atkins,

阿金飲食法，

or Zone diets

或區域飲食法等許多飲食方案

suggest that carbs are the enemy of the fit body you've always dreamed of. 慣用語

都認為，碳水化合物是你實現夢想中健美身材的大敵。

The ideology claims that when more carbs are taken in than burned off, 片語動詞

這種理念認為，當攝取的碳水多於消耗的量時，

the liver converts them into fats.

肝臟就會將它們轉化為脂肪。

But for most healthy,

但對大多數健康、

reasonably active people,

活動量適中的人來說，

carbs are broken down to glucose and transported to the cells for energy. 片語動詞

碳水化合物會分解成葡萄糖，再運送到細胞中供應能量。

Very little is actually turned into fat.

真正轉化為脂肪的其實很少。

In response to excessive glucose, 片語搭配

面對過量的葡萄糖，

the body uses insulin to turn it into glycogen,

身體會透過胰島素將其轉化為肝醣，

which is stored in the liver and muscles.

並儲存在肝臟和肌肉中。

This glycogen may later be broken down in times of low glucose to refuel the body.

之後葡萄糖不足時，這些肝醣可以分解，為身體補充能量。

But the type of carbs you eat do matter.

不過，你攝取的碳水化合物種類確實很重要。

Those from simple sugars like honey,

來自簡單糖類的碳水，例如蜂蜜、

fruit,

水果，

or sugar are more readily turned into triglycerides or fat

或食糖，更容易轉化為三酸甘油酯或脂肪，

than complex carbs like whole grains and veggies.

而全穀類和蔬菜等複合碳水則沒那麼容易。

If you consistently eat way more than necessary 用詞

如果你總是吃得遠超過身體所需，

and most calories are from simple carbs,

而且大部分熱量都來自簡單碳水，

then these will be converted to fat.

這些碳水就會轉化成脂肪。

Low-carb diets often have extreme restriction at first.

低碳水飲食法一開始通常限制得非常嚴格。

No starches like bread or pasta

不能吃麵包、義大利麵等澱粉類食物，

and no sugars including from fruits or even alcohol.

也不能攝取糖分，包括水果中的糖，甚至酒精。

This can lead to some intense side effects including constipation,

這可能造成一些強烈的副作用，包括便祕、

dry mouth,

口乾、

bad breath,

口臭、

fatigue,

疲勞、

dizziness,

頭暈，

and nausea.

以及噁心。

In studies,

研究顯示，

carb restriction dieters tend to lose weight faster initially 文法

限制碳水的人在初期的減重速度，

compared to those simply using calorie restriction,

往往比單純限制熱量的人更快，

but this is likely due to water loss,

但這很可能是因為水分流失，

which returns in later phases when you're encouraged to eat normally again.

到了後期，當你被鼓勵恢復正常飲食時，這些水分還會回來。

On top of this,

除此之外，

the Atkins diet,

以阿金飲食法

for example,

為例，

promotes caloric intake from high-fat and high-protein sources,

它鼓勵從高脂肪、高蛋白食物中攝取熱量，

which means meats,

也就是可以吃肉、

cheeses,

起司、

cream,

鮮奶油、

butter,

奶油，

and losing weight.

還能減重。

Sounds pretty good, right? 語氣意圖

聽起來很棒，對吧？

But many doctors show concerns over the high intake of saturated fat

但許多醫師擔心，攝取大量飽和脂肪

that it may lead to more bad cholesterol and therefore an increased risk of heart disease.

可能增加壞膽固醇，進而提高罹患心臟病的風險。

Some claim these diets are dangerous and unhealthy

有人認為這些飲食法既危險又不健康，

given that they promote the limitation of foods like carrots, 文法

因為它們主張少吃胡蘿蔔、

sweet potatoes,

地瓜，

or apples

或蘋果

that provide the body with important micronutrients and vitamins.

這類能為身體提供重要微量營養素和維生素的食物。

Instead,

取而代之的是，

people require supplements,

人們必須服用營養補充品，

which the body is not able to absorb as effectively as vitamins, 文法

但人體吸收這些補充品的效率，比不上吸收天然完整食物中的維生素、

minerals,

礦物質，

and micronutrients in whole foods.

和微量營養素。

Then there are high-protein diets.

再來是高蛋白飲食法。

The main principle is that protein-rich foods are not as easily broken down by the body

它的核心原則是，富含蛋白質的食物不容易被身體分解，

and take more energy to digest than carb-rich food.

而且比富含碳水的食物需要更多能量來消化。

This means you won't feel hungry again as quickly

這表示你不會那麼快又感到飢餓，

and you're more likely to run a caloric deficit than if you ate the same number of calories from carbs. 講解

也比攝取等量碳水熱量時更容易形成熱量赤字。

The Paleo diet,

以原始人飲食法

for example,

為例，

suggests that 10,000 years ago agriculture was introduced

它認為農業在一萬年前出現，

and the human diet changed from hunter-gatherers eating primarily meat,

人類的飲食也從狩獵採集者主要食用的肉類、

wild fruits,

野生水果、

veggies,

蔬菜，

and nuts

和堅果，

to diets containing more grains.

轉變為含有更多穀物的飲食。

And as a result,

因此，

some believe the human body isn't designed to digest these processed foods like grains,

有人認為，人體並不適合消化這些加工食品，例如穀物、

dairy,

乳製品，

and breads.

和麵包。

Some also believe that grains lead to inflammation-related health problems,

也有人認為穀物會引發與發炎有關的健康問題，

but this is largely untrue except in the case of people with celiac disease. 表達脈絡

但除了乳糜瀉患者外，這種說法大致並不正確。

But because of its straightforward guidelines,

不過，由於它的規則簡單明瞭，

many find it easy to follow 片語搭配

許多人覺得很容易遵循，

and it does promote more nutrient absorption.

而且它確實能促進更多營養的吸收。

However,

然而，

as Paleo cuts out all grains and legumes, 片語動詞

由於原始人飲食法排除了所有穀物和豆類，

we lose an important source of dietary fiber necessary to keep our bowels running smoothly. 文法

我們也會失去膳食纖維這項重要來源，而它是維持腸道順暢運作所必需的。

Not to mention the high protein leads to nitrogen production, 表達脈絡

更別提高蛋白攝取還會產生氮，

meaning stinky farts.

也就是說，放的屁會很臭。

Add to that constipation,

再加上便祕，

which allows your digested material to sit longer in the large intestine

消化後的食物殘渣會在大腸裡停留更久，

and continuing to decompose and

還會繼續分解腐敗，而且……

yep,

沒錯，

even smellier farts.

屁會更臭。

There's another class of diets we might call the just-stop-eating diets. 表達脈絡

還有一類飲食法，可以叫做「乾脆別吃了」飲食法。

Those looking to get slim quick might be tempted to only eat cabbage soup for 7 days 講解

想快速瘦下來的人，可能會忍不住連續 7 天只喝高麗菜湯，

or do the Master Cleanse diet,

或嘗試 Master Cleanse 排毒法，

which only allows salt water in the morning

這種方法規定早上只能喝鹽水，

and a concoction of water,

白天則喝一種由水、

maple syrup,

楓糖漿、

lemon,

檸檬，

and cayenne pepper through the day,

和卡宴辣椒粉調成的飲品，

and a laxative tea at night.

晚上再喝有瀉藥作用的茶。

But these diets are exceptionally unhealthy.

但這些飲食法極不健康。

Not only is most of your weight loss from water weight,

你減掉的體重大多只是水分，

but there are many side effects such as dizziness,

還會出現許多副作用，例如頭暈、

fatigue,

疲勞、

dehydration,

脫水，

and nausea.

和噁心。

The Master Cleanse can even lead to a white tongue,

Master Cleanse 排毒法甚至會讓舌頭變白，

which some claim is the toxins leaving your body,

有人聲稱這是毒素正在排出體外，

but it's actually due to swelling and a yeast infection of the mouth.

但其實是口腔腫脹和酵母菌感染造成的。

And after going through all that, 片語動詞

而經歷這一切之後，

you're likely to gain any weight lost after stopping.

一旦停止，你很可能又會把減掉的體重全都胖回來。

Then,

然後，

of course,

當然，

there are straight-up crazy diets like eating cotton balls dipped in soup or juice 用詞

還有一些徹頭徹尾的瘋狂飲食法，例如吃沾了湯或果汁的棉球，

so that you feel full,

讓自己覺得飽，

which,

但這種東西，

of course,

當然，

provides hardly any nutritional content 文法

幾乎沒有任何營養，

and can cause intestinal blockages,

還可能造成腸阻塞，

which require surgical intervention. 用詞

必須透過手術處理。

Or how about the Sleeping Beauty diet where you just sleep? 語氣意圖

或者試試「睡美人飲食法」，什麼都不做，只管睡覺？

You can't eat if you're always asleep.

如果一直在睡，當然就吃不了東西。

The truth is

事實是，

most diets focusing on quick,

大多數追求快速、

dramatic results

顯著效果的飲食法

also have a yo-yo effect where you lose initial weight, 慣用語

也會產生溜溜球效應：一開始體重下降，

but slow down your metabolic rate,

但代謝率也會隨之減慢，

so your body starts burning less calories.

於是身體消耗的熱量越來越少。

And then when you start eating again,

等你重新開始進食，

there is all the weight back and often more.

體重就會全部反彈，而且往往比原來更重。

After following contestants from the show The Biggest Loser for 6 years,

在對《The Biggest Loser》節目的參賽者追蹤 6 年後，

some of which who had lost hundreds of pounds in those 7 months,

其中一些人曾在那 7 個月裡減掉數百磅，

scientists noticed something interesting.

科學家注意到了一個有趣的現象。

Not only did most of the participants in the study regain their weight, 文法

研究中的大多數參與者不僅體重反彈，

but their metabolic rates changed.

代謝率也發生了變化。

One man in particular now burns 800 fewer calories a day 文法

其中一名男性現在每天消耗的熱量少了 800 大卡，

than would be expected for a man his size.

低於相同體型男性的預期水準。

This is 6 years after leaving the show,

而這還是在他離開節目 6 年之後，

showing how extreme measures to lose weight, 表達脈絡

說明用極端手段減重，

while they may be successful at the time, 文法

即使當時可能成功，

have long-lasting impacts on your metabolism, 片語搭配

也會對新陳代謝造成長期影響，

making it harder to keep off weight in the future. 講解

讓你日後更難維持減重成果。

The hard truth is 表達脈絡

殘酷的事實是，

that even using many of the principal diets,

即使採用許多主流飲食法，

about 97% of people regain everything lost

約有 97% 的人會重新胖回減掉的全部體重，

and sometimes more within 3 years.

有時甚至會在 3 年內變得更重。

If you want to lose weight,

如果你想減重，

finding a diet that works for you 講解

找到適合自己的飲食方式，

and keeps you motivated with small incremental changes is important. 片語搭配

並透過循序漸進的小改變保持動力，非常重要。

Of course,

當然，

a number on a scale doesn't measure how healthy a person is, 文法

體重計上的數字並不能衡量一個人是否健康，

though many struggle with this perception.

儘管很多人都難以擺脫這種觀念。

If food and weight preoccupations are a problem for you or someone you know, 用詞

如果你或你認識的人因過度在意食物和體重而困擾，

check out the description of this video for links with more information.

請查看這支影片的說明欄，其中附有提供更多資訊的連結。

And subscribe for more weekly science videos.

想看每週更新的科學影片，別忘了訂閱。