Eat Fat to Lose Weight
攝入脂肪可以減肥
If you've been focused on cutting calories for weight loss, you may think that restricting high-fat ingredients, like cooking oils, nuts, or avocados, is a good strategy. After all, fat has more calories per gram than carbohydrates or protein. But calories alone don't tell the whole story. There are two important reasons to include fat in your weight loss program.
如果你一直是靠減少卡路里來減肥的話，你可能會認(rèn)為這限制了高脂肪成分，如食用油、堅果或鱷梨，是一個很好的方法。畢竟，脂肪每克比碳水化合物或蛋白質(zhì)含有更多的熱量。但是僅僅是卡路里并不能說明問題的全部。給你兩個重要理由，應(yīng)該把脂肪納入你的減肥計劃。
Fat Is Filling 脂肪給你飽腹感
Fats take longer to digest than carbohydrates and leaves us feeling full for longer. A smaller portion of food is more satisfying when it contains fat. After eating a balanced meal with some natural fats, we may be less interested in snacking between meals.脂肪比碳水化合物需要更長的時間來消化，使我們飽腹感持續(xù)的時間更長。當(dāng)食物的一小部分包含脂肪時，食物就更讓人感到心滿意足。在吃了一頓含有一些天然脂肪的均衡膳食后，我們可能對兩餐之間的零食就不感興趣了。For example, eating low-fat cereal with skim milk for breakfast may bring on the hunger pangs early in your workday. A whole egg omelet (don't skip the yolks) or a slice of toast topped with avocado or peanut butter may be better for holding you over until lunchtime. That feeling of fullness can help you skip a mid-morning trip to the vending machine, where you're likely to find empty calorie foods.例如，早餐吃低脂谷類食品和脫脂牛奶可能會在你工作日的早期帶來饑餓感。一個完整的煎蛋卷（不要舍棄蛋黃）或一片涂有鱷梨或花生醬的吐司可能會讓你撐到午餐時間。這種飽腹感可以幫助你免去早上去自動販賣機(jī)的可能，在那里你不太可能找到不含熱量的食物。Eating natural foods that contain fat helps weight loss efforts by providing more satiety than low-fat foods, especially highly processed ones. The texture of fat, along with how it moves slowly through the digestive system, signals our brains that we have enjoyed a satisfying meal. Eating more fat and less carbohydrate has been shown to boost leptin levels (the hormone that signals our brain that we're full after eating).吃含脂肪的天然食物比低脂食物，特別是經(jīng)過高度加工的食物，能提供更多的飽腹感，從而有助于減肥。脂肪的質(zhì)口感地，以及它如何在消化系統(tǒng)中緩慢移動，向我們的大腦發(fā)出信號，我們已經(jīng)享受到了一頓令人滿意的飯菜。吃更多的脂肪和更少的碳水化合物已經(jīng)被證明可以提高瘦素水平（一種荷爾蒙，它向我們的大腦發(fā)出酒足飯飽的信號）。Recommendations to follow a fat-free diet for weight loss are no longer considered sound nutritional advice. Eating this way can lead to overeating and promote feelings of deprivation.無脂肪飲食減肥不再被認(rèn)為是合理的營養(yǎng)建議。這種飲食方式會導(dǎo)致暴飲暴食，并加劇被剝奪的感覺。Instead, choose higher-fat foods carefully and work on recognizing the right portion size. A single serving of cheese, for example, is just one ounce or about the size of two dominoes. A single serving of peanut butter is just two (level) tablespoons. Though it's not necessary to measure everything you eat, remember that it takes less fat to feel full.取而代之的是，要謹(jǐn)慎選擇高脂肪食物，并努力識別正確的份量。例如，一份奶酪只有一盎司，大約有兩個多米諾骨牌的大小。一份花生醬只有兩湯匙。雖然沒有必要測量你所吃的每樣?xùn)|西，但要記住，吃得飽的脂肪要少一些。Fat Tastes Good 含脂肪的食物好吃
Even when we use healthy meal preparation methods, adding a little bit of fat for flavor can be a good idea. Everything tastes better with a pat of butter or a drizzle of olive oil. We are naturally inclined to prefer the taste of foods that contain fat.即使我們使用健康的膳食準(zhǔn)備方法，添加一點(diǎn)脂肪來調(diào)味也是個好主意。每樣?xùn)|西加上一點(diǎn)黃油或一點(diǎn)橄欖油味道都會更好。我們自然傾向于喜歡含脂肪食物的味道。If adding some creamy dressing or oil helps you enjoy a fresh salad or plate of roasted vegetables, then this is a win-win. Fat helps our bodies absorb fat-soluble vitamins from vegetables and turns them into a more filling (and delicious) meal. If your vegetables go untouched unless a little bit of butter is added, then go for it. Making veggies taste better means you'll be more inclined to eat them.如果添加一些奶油調(diào)味料或油可以幫助你享受新鮮的沙拉或一盤烤蔬菜，那么這是一個雙贏。脂肪幫助我們的身體從蔬菜中吸收脂溶性維生素，并把它們變成一頓更充實(shí)（更美味）的一餐。如果不加上一點(diǎn)黃油，那你的蔬菜就一口不吃的話，那就去吃帶黃油的吧，它可以使得蔬菜的味道更好，也就意味著你會更喜歡吃它們。On the flip side, fat-free products often have extra sugar added to compensate for the loss in flavor. Fat-free salad dressings and desserts are more likely to be high in sugar. The extra sugar in these products makes them less healthy and filling than their higher-fat counterparts. Don't be fooled into assuming that fat-free is healthier.另一方面，不含脂肪的產(chǎn)品通常會添加額外的糖來彌補(bǔ)口感上的損失。不含脂肪的沙拉醬和甜點(diǎn)更可能含糖量高。這些產(chǎn)品中的額外糖分使它們比高脂肪的同類產(chǎn)品更不健康和更缺乏飽腹感。所以，別傻傻地以為無脂肪更健康。pang 突然的疼痛(或痛苦);
leptin level 瘦素水平
deprivation 剝奪
win-win 雙贏
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