飲食減肥法：改善三餐飲食懶人也能瘦
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not,” Mark Twain once wrote, predating the concerns of a generation of 5:2 dieters by a good century. It’s a common fear: that any attempt to eat better means somehow downgrading your quality of life, spending hours cramming steamed chicken into endless Tupperware containers and maybe – just maybe – never being able to have a Belgian bun again. But that’s not really true. You can improve your diet without sacrificing everything you hold dear.
“唯一保持健康的方法就是去吃一些你不愛吃的，喝一些你不愛喝的東西，並做一些你不想做的（運動），”馬克·吐溫曾經寫道，他在一個世紀以前就爲使用5比2節食法的減肥一代提出了關注。大家都很害怕：任何試圖吃的更好都是從某種程度上降低你的生活質量，花時間填滿清蒸雞放進無止境的特百惠保鮮盒裏，而且可能——僅僅是可能——再也不會去碰比利時小麪包了。但是這是不對的。親愛的，不犧牲你想吃的那些東西依然可以改善飲食。
Eat a better breakfast.
早飯吃的更豐盛。
This doesn’t have to be difficult. The main thing to do is add protein – which experts roundly agree increases satiety and makes mid-morning snacking less likely – and fruit or veg. Two scrambled eggs and a handful of spinach will cover this quite nicely. No time/budget for that? Even an apple with a spoonful of nut butter is better than cereal – especially since non-digestible compounds in granny smiths have been linked to obesity-fighting effects.
這不難吧。你要做的主要的事情就是添加蛋白質——專家都非常認同要增加飽腹感，而且儘可能在上午的中間時段不要吃零食——還有水果和蔬菜。兩個荷包蛋加一點菠菜就非常完美了。沒時間/沒錢吃這些？即使一個蘋果配上一勺果仁奶油也比吃穀類要好——尤其是因爲綠蘋果裏不易消化的成分可以有減肥功效。
Rethink drinks.
再想一想喝什麼。
If you make only one change to your diet, cutting out calories from fizzy drinks is the easiest. Swap them for sparkling water with lemon or lime: there’s some evidence that they blunt the insulin spike that usually happens after a big meal, meaning you’re less predisposed to store food as fat.
如果你只想從一個方面改變你的飲食，不喝高卡路里的汽水最容易不過了。用檸檬或者青檸的蘇打水代替吧：有一些證據顯示吃完大餐後，它們會讓胰島素升高，意味着你較不容易儲存食物堆積脂肪。
Use if-then planning
使用假設計劃
Any plan that relies on having a stack of broccoli-loaded Tupperware on hand at all times is doomed to failure. Instead, use if-then planning and work out your worst-case dietary backup plans right now. Good examples would be: “If I miss breakfast, then I’ll grab a bag of beef jerky and an apple, not a croissant.” There’s mounting evidence that having pre-programmed behaviours can keep you on track when you’re at your weakest.
任何依賴狂吃一堆堆西蘭花——手頭邊的保鮮盒裏始終堆積了這些蔬菜的方法，註定是要失敗的。相反，馬上使用假設計劃得出你最壞情況的節食後補計劃。給你舉個不錯的例子：“如果沒吃早飯，那就帶上一袋牛肉乾和一個蘋果，不要拿羊角包。”越來越多的證據顯示預知好行動可以讓你在最脆弱的時候不偏離計劃。
Eat more sweet potatoes.
多吃甜土豆。
They’re potassium-rich and stuffed with vitamin A, they’re less than £2 a bag. The safest three cooking options are: 1) stab them with a fork and microwave them; 2) chop them into wedges, brush them with oil, sprinkle with paprika and bake for 20–25 minutes; and 3) peel, boil and mash them, preferably with butter.
它們含鉀豐富，富含維他命A，而且便宜（一袋兩磅）。最不會失敗的三種烹飪方法：1）用叉子刺進去放微波爐轉；2）切成塊，刷上油，撒上辣椒粉烤20-25分鐘；3）剝皮，煮沸，搗碎，最好拌點黃油。
Make green veg taste better.
做些更可口的綠色蔬菜。
Yes, you should eat broccoli: it has many beneficial effects, and there’s some evidence that steaming actually enhances them. You should also be eating spinach (wilt it in coconut oil, preferably stirring it with a garlic clove-tipped fork for flavour).
是的，你必須多吃西蘭花：它有很多的益處，而且有證據顯示蒸一下效果更佳。而且你也要多吃菠菜（用椰子油讓它萎縮了，最好拍碎蒜瓣加進去攪拌一下，然後用叉子吃）。
Get a slow cooker
慢鍋燉食物。
Caramelising onions and making cornflour paste after eight or nine hours at work is nobody’s idea of a good time. A slow cooker is your best bet – you can sling some chicken thighs, minced garlic and soy sauce in in the morning, and come back to a feast.
加焦糖融化洋蔥，八九個小時後再用玉米粉團做東西就錯過烹飪的最佳時間了。慢鍋燉是你最好的選擇——你可以把煲吊起來，在早上就丟一些雞大腿，蒜末下去加點醬油，然後回來再享受這頓大餐。
Eat carbs around activities.
活動的時候吃碳水化合物
High-carb? Low-carb? Zero-carb? All varying degrees of madness. The real trick to carbs, according to a host of nutritionists, is eating them – or steering clear of them – based around how much physical activity you’re doing. If your day’s exercise is fiddling with a computer keyboard, which suggests that you steer clear of rice, potatoes and bread.
高糖？低糖？不含糖？這種分級簡直是瘋了。據大多數營養學家所說，對待碳水化合物的最好的方法就是吃掉它們！——或者不去碰它們——建議在你做多少運動的基礎上。如果你的日常運動是敲鍵盤的話，那就建議你不要去碰米飯，土豆和麪包了。
