“健康飲食”最常見10大誤區，你中了幾箭？

So you've decided to start eating healthier -- wonderful! Perhaps you'll join a fancy gym. Maybe you'll seek weight-loss advice from people who've dropped pounds before you. And it's entirely possible you'll step on the scale and still not see the progress you were after. Well-intentioned diets can go wrong in so many ways. Here are some sneaky diet mistakes that may be screwing up your progress.
你終於決定要開始健康飲食了麼——太棒啦。也許你想加入一家不錯的健身房，或者從前人那裏借鑑“減肥祕笈”。但在堅持了一段時間，減肥效果也可能完全沒在稱上顯現出來。那些看似正確的減肥建議可能漏洞百出。下面我們列出了減肥的10大誤區。

1. Being too trusting with "healthy" labels
太迷信所謂“健康”標籤
If you're looking to lose weight, you may be drawn to foods marked "Fat-free!" or "Low-calorie!" Little portioned packs of cookies can seem like a virtuous alternative to the real thing, but when companies reduce the fat or calorie content of a product, they often use more salt, sugar, and additives to make the food taste good. Additionally, studies show that people who perceive something to be low-fat or low-calorie actually consume more than they normally would. Think about it… can you really stick to one of those sad little 100-calorie packs? Try these filling snacks instead.
如果你決意減肥，那麼你就會注意食品包裝上是否標有“零脂肪”或者“低卡路里”。一小包標有這些字樣的餅乾看起來是代餐的不錯選擇。殊不知，這些食品生產商，爲了讓這些脫脂的食物味道嚐起來更好，會多加，鹽、糖或是其他添加劑。此外，研究表明，那些執着於低脂低卡的減肥者，通常花更多的錢購買這些代餐食品。所謂100卡路里的小零食只能是滿足心理作用，還是吃正常零食吧！

2. Ignoring moderation because "it's healthy!"
過分依賴健康食品，忽視自律的重要性
So you're eating fresh, whole foods. You've learned that avocado is a great source of healthy fat! While there are plenty of delicious foods that are nutritional powerhouses, that doesn't mean you can shovel three large slices of #avocadotoast into your gaping maw every morning and expect to shed pounds. Portion control is key, and while you may hear that you can eat as many fruits and vegetables as you want, you need to be aware that even whole foods contain sugars, starches, and calories… and they add up.
於是你開始吃新鮮、純天然的食品。得知鱷梨是一種非常好的天然脂肪，你每天早上吃上三大塊塗着鱷梨的吐司想着還能減肥。天底下有很多吃起來美味又營養的天然食品，但健康飲食的關鍵是“適量”，不是蔬菜、水果想吃就隨便吃，要知道純天然的食物也是含有糖份，澱粉和卡路里的，而且他們也會累加在一起轉化成脂肪
。

3. On the flip side, restricting yourself too much
走另一個極端，過分節食
When you don't give your body enough calories, you're basically stunting your potential for progress. If you don't take in adequate fuel, your metabolism slows way down to compensate. It needs stored energy, a great source of which is body fat. You'll be holding on to that fat and instead breaking down precious calorie-burning muscle tissue. Also, you'll be hungry and tired as hell, often leading to overeating and half-assed workouts. Talk about a backfire.
如果你的身體不攝入足夠的卡路里會影響減肥的效果。因爲沒有足夠的食物消耗，新陳代謝會減慢，同時身體需要體脂，不然會影響原本是消耗脂肪那部分肌肉的功能。過分節食讓你又餓又累，通常會讓你之後暴飲暴食，反而得不償失。

4. Thinking carbs are the enemy
認爲碳水化合物就是十惡不赦
There is no such thing as a no-carb diet. You need carbohydrates to function, as they provide the body with glucose, your primary source of energy. Weight-loss expert Rebecca Scritchfield, RD, says, "Low-carb diets may jump-start your weight loss in the short term, but it doesn't last in the long term." That's because everything from beans to yogurt contains carbs -- you can't eliminate everything. Instead, follow the daily American dietary guidelines, which suggest filling every plate half-full with fruits/veggies, a quarter-full with proteins, and a quarter-full with healthy carbs. As for processed options like white bread and pasta? Yes, those guys are actually the enemy.
減肥食品不可能完全不含碳水化合物，你的身體需要他們，因爲它們會提供身體所需要的葡萄糖。減肥專家，呂蓓卡·斯科裏奇菲爾德（Rebecca Scritchfield）說，不含碳水化合物的食品可能對短時間內的減重非常有效，但是不長久。因爲幾乎所有的食品不論從豆類到酸奶都含碳水化合物，按照美國健康飲食的指導，每餐一半由蔬菜水果組成，四分之一是蛋白質，四分之一是碳水化合物，碳水化合物來自天然食品，加工過的白麪包和意麪可不算。他們纔是減肥的“大敵”！

5. Skipping breakfast to shed pounds
不吃早飯可以減肥
There are tons of reasons why people skip breakfast: morning meals upset their stomach, they "don't have time," they ate pizza at 4am. But the most stupid reason for skipping breakfast? Thinking it'll help with weight loss. A recent study done by Ohio State University shows that skipping meals leads to abdominal weight gain. "Skipping meals to save calories... sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss," confirms Martha Belury, professor of human nutrition at Ohio State. Why is this so important for morning meals? You're literally breaking your nighttime fast. Get that metabolism humming early to reap benefits all day.
大家不吃早飯的理由可謂千奇百怪，比如吃了早飯胃不舒服，我沒有時間，我凌晨4點才吃過披薩，但是最最愚蠢的不吃早飯的理由是，我在減肥。根據俄亥俄大學的一項最新的研究表明，不吃早飯會增加腹部的脂肪，主要是因爲身體會保存卡路里，體內的胰島素和葡萄糖含量會有很大的波動，體現在脂肪的增加而非減少。爲什麼說早餐很重要，身體在一晚上會消耗很多，吃早飯會開啓一天的新陳代謝，好處多多。

6. Thinking all calories are created equal
所有的卡路里都是一樣的
If you're going to count calories, make sure you're paying attention to quality in addition to quantity. You need to be consuming foods that are satiating and nutritious, especially if you're incorporating exercise and strength training into your weight-loss plan. Eating 1,500 calories of chips, cookies, and soda is not the same as eating 1,500 calories of lean proteins and whole, uNPRocessed foods. There are different types of calories that can determine how effectively your body can torch them. Aim for filling, whole foods and you may find yourself consuming far fewer calories than you thought you needed.
如果你開始關注卡路里這個指標，那麼除了食品中所含數量以爲它的質量是不同的。尤其在你決定開始通過運動和拉伸運動來減肥的時候，要保證攝入的是足夠的而且是有營養的。同樣是兩組1500卡路里的食物，一組是由，薯片、餅乾、碳酸飲料組成的，另一組是由蛋白質、全天然未經加工的食物。兩種不同的卡路里，身體對其的消耗也是不同的，純天然食品能幫助你運動消耗的更久。

7. Completely eliminating "unhealthy" foods
完全不吃“垃圾食品”
Have you ever been told you couldn't have something and then found yourself becoming obsessed with having it? There's psychology behind this phenomenon. By cold-turkey depriving yourself of something you enjoy, you're setting yourself up to fail and eat the forbidden fruit (though let's be real, it's probably not fruit in this case). This practice often leads to cycles of binging and guilt, making it less likely to sustain a diet. Live by the 80/20 rule: 80% healthy, whole foods with 20% indulgences. This way, you don't feel like you're missing out on anything and can better savor said indulgences.
當你被限制不能吃什麼的時候，你卻越想吃。這個現象背後隱藏一種心理。讓你短時間內戒除你的喜好的食物，會最終失敗然後開始大吃特吃不讓你吃得水果（好吧現實點，你可能不是想吃水果），整個過程就陷入了一個惡性循環，大吃大喝，然後內疚節食，在大吃大喝，內疚節食，循環往復，那最後就不可能有什麼效果。在這裏可以用二八原則：在保證攝入的80%是純天然食品，其他20%可以想吃什麼吃什麼。這樣你就不會產生由想吃不能吃造成的逆反心理。

8. Forgetting about the calories you drink
喝的飲料不算卡路里
You're tallying every morsel you put into your mouth, you can't stand another bite of grilled chicken, and you've finally kicked your soda habit… so why isn't the scale moving? It's time to think about what you're drinking. With all the options out there, from coffees to green juices, it's easy to overlook all the calories you could be slurping up on a daily basis. Take notice of how much cream goes into your coffee and whether the huge happy hour glass of wine is really a standard pour. You may find yourself cutting hundreds of calories per day with some small adjustments.
即使你默默的計算着每一口的吃下去的卡路里，但是忍不住又咬了一口燒雞，最後又打開了碳酸飲料，這就是你體重秤上指針不變得原因。從咖啡到果蔬汁，有這麼多的選擇，你很容易忽視你喝下去飲料所含的卡路里。咖啡裏面加多少奶油，把酒言歡的時候灌了多少杯葡萄酒？其實每天改變一點點，就能減少好幾百被喝下去的卡路里。

9. Assuming a smoothie bowl is a smoothie bowl is a smoothie bowl
一碗冰沙就是一碗冰沙，不會是什麼其他別的

Just because something has a "health halo" doesn't mean it's right for your goals. You can scroll through the Instagrams of fitness models sharing their matcha teas and bowls of acai, but that doesn't mean the one you go and order won't have 700 calories and a million grams of sugar. Make your own versions of praised health foods so you know exactly what's going into them.
每個人的減肥目標不同，不是帶有健康標籤的食物就一定適合你。在Instagrams上滾動鼠標就可以看見健身達人在分享他們的泡好的一碗抹茶和一碗巴西梅的照片。那那就一定要依葫蘆畫瓢買樣的來吃麼，然後確定你的卡路里攝入量低於700也不會增加其他糖分的攝入？其實選擇適合自己的健康食品纔是最重要的。

10. Overloading on protein
過量攝入蛋白質
While protein is an essential part of a balanced diet, loading up on more than you need will not lead to extra #gainz, just extra weight gain. There's only so much protein your body can process, just like any other macronutrient, and the rest will just be converted to fat. You should aim for about .8g per kilogram of body weight if you want to protect your muscle mass, which amounts to about 8g per 20lbs of body weight. An overall takeaway to live by is "everything in moderation."
雖然蛋白質是均衡飲食的重要一環，但是一旦過量攝入，不但不會減重反而增重。你身體所能處理的蛋白質是定量的，其餘的則會轉化爲脂肪，如果你想要保持你的肌肉，按照你的體重來說是每20磅8克。總而言之，減肥遵循“一切適度”的原則。