怎樣做才能吃不胖?
Is this promise the Holy Grail for dieters? Eat as much as you want and still keep on losing weight? Can you believe it - after all these years of gurus advocating abstinence in some form or another? Here are two secrets I can share with you. First, eat mainly low GI foods (LGI) and second, eat as much of them as you can in preference to high GI (HGI) foods.
這一承諾是節食者的夢啊！想吃多少就吃多少，同時還能減肥？你相信嗎？--畢竟這些年來，大師們都在推崇各種各樣的節制啊！我將與你分享這兩個祕密。首先，主要吃血糖生成指數低的食物。其次，少吃血糖生成指數高的食物，儘可能的多吃血糖生成指數低的食物。
High GI foods are energy-dense and release their energy quickly so you feel hungrier sooner. Low GI foods are less energy-dense and release their energy slowly so you feel satisfied for longer. Leeds University researchers have found that bigger portions (rather than smaller) of "lower energy-dense" foods, such as vegetables, lean meat and rice, made participants feel less hungry, despite consuming fewer calories.
血糖生成指數高的食物能量密度高，釋放能量快，所以你很快就會感到飢餓。血糖生成指數低的食物能量密度較低，釋放能量緩慢，所以你會長時間保持飽腹感。利茲大學的研究員發現：大分量（而非少量）能量密度較低的食物，比如蔬菜、瘦肉和米飯，會讓受試者不怎麼感到餓，儘管攝入的卡路里量較低。
Consequently, they lost almost twice as much weight as people following a diet of only 1,400 calories per day. For 14 weeks, the study group followed a Slimming World eating plan of low energy-dense foods, including fruit, vegetables, lean meat, fish, pasta, rice, pulses, eggs and fat-free dairy products, while attending weekly weigh-in groups.
因此，他們的減重量幾乎是每天飲食只攝入1400卡人羣的兩倍。14周以來，研究小組都在遵循瘦身世界（Slimming World）的低能量密度食物的飲食計劃，包括水果、蔬菜、瘦肉、魚、意大利麪、米飯、豆類、雞蛋和無脂乳製品，同時每週進行稱重。
A control group followed an NHS diet restricting calories to 1,400 calories a day, plus online advice and a support forum. The Slimming World group lost on average 5.8kg, compared with 3.3kg for the calorie counters. Importantly, the Slimming World group reported that they felt more in control of their food choices, and were more motivated to continue.
對照組遵循英國國民醫療體系的飲食建議--每天的卡路里攝入量控制在1400以下，同時還進行在線諮詢和支持論壇。瘦身世界組平均瘦了5.8千克，控制卡路里的小組平均瘦了3.3千克。重要的是，瘦身世界組報告稱，他們更願意控制自己的食物選擇，也更有動力繼續堅持。
Nicola Buckland, lead researcher, said: "A lot of people give up on diets because they feel hungry between meals. Our research shows that eating low energy-dense foods can help overcome that problem.
首席研究員尼古拉·巴克蘭（Nicola Buckland）說道："很多人都會放棄節食，因爲他們會在兩餐之間感到飢餓。我們的研究表明：吃低能量的飲食有助於解決這一問題。"
"Gram for gram, low energy-dense foods contain fewer calories than high energy-dense foods, so people are able to eat a larger volume of food for the same, or lower, calorie intake, leading them to feel much fuller."
"總的來說，低能量飲食含有的卡路里量低於高能量飲食，所以人們可以攝入大分量的低能量飲食，而含有的卡路里量卻會更低，使他們感到飽腹。"
