from my clients is that

從我的客戶那裡得到的資訊是

I need to skip meals and starve in order to lose weight.

為了減肥，我需要不吃飯，餓肚子。

It's not true.

這不是真的。

So, if you skip meals,

所以，如果你不吃飯。

it's gonna have such a negative effect on your body

它會對你的身體有這樣的負面影響

that when you do go to sit down and eat,

當你去坐下來吃東西的時候。

you'll probably overconsume.

你可能會過度消費。

Narrator: That's Lorraine Kearney,

旁白：那是Lorraine Kearney

one of three dietitians we brought into our studios.

我們請來的三位營養師之一。

My name is Ryan Turner.

我叫Ryan Turner.

My name is Nikita Kapur.

我叫Nikita Kapur

Narrator: To debunk 18 of the most common

旁白：揭穿18種最常見的

weight-loss myths.

減肥神話。

Kearney: The biggest myth that frustrates me the most

Kearney:最讓我感到沮喪的神話

is that all calories are created equally.

是所有的熱量都是平等的。

A calorie is not just a calorie.

卡路里不僅僅是一個卡路里。

It depends on the source of your calories,

這取決於你的熱量來源。

whether it's coming from caloric-dense foods

是否來自於高熱量的食物？

or nutritional-dense foods.

或營養豐富的食物。

Caloric-dense foods would be more so

熱量高的食物會更多一些

our cookies, our cakes.

我們的餅乾，我們的蛋糕。

We can have a cookie that's 100 calories,

我們可以吃一塊100卡路里的餅乾。

we'll eat it, it'll digest really fast,

我們會吃它，它會消化真的很快。

then it's gonna spike our blood sugar levels

那麼它的會飆升我們的血糖水準。

where, when we start to crash again,

哪裡，當我們開始再次崩潰。

we're gonna crave more sugar

我們會渴望更多的糖

for that energy pick-me-up.

為那能量的拾掇。

Narrator: And that can make you gain weight.

旁白：那會讓你變胖

Kearney: On the other hand, you can have a banana.

Kearney:另一方面，你可以吃一根香蕉。

Narrator: Which is an example

旁白：這是個例子

of a nutritionally dense food.

營養豐富的食物的。

Kearney: I get the question a lot,

Kearney:我經常收到這個問題,

do bananas make you fat?

香蕉會發胖嗎？

Bananas do not make you fat.

香蕉不會讓你變胖。

Bananas, they're a great source of potassium,

香蕉，它們是鉀的重要來源。

but for those 100 calories

但對於這100卡路里

you're also gonna get the fiber and the nutrients

你也會得到的纖維和營養物質。

that your body needs in that cellular level

你的身體在細胞水準上所需要的

to make sure that you are healthy

以確保你的健康

and that you're nourished.

和你的營養。

Narrator: And you definitely need to nourish your body

旁白：你一定要養好身體

if you're trying to lose weight.

如果你想減肥。

Kapur: When we are restricting calories,

卡普爾。當我們限制卡路里，

you are restricting the energy source of your body.

你限制了你身體的能量來源。

You're also restricting the energy source of your brain.

你也限制了你大腦的能量來源。

And if that's happening,

如果發生這種情況。

then, you know, very primitive,

然後，你知道，非常原始的。

protective mechanisms

保護機制

start to kick into place

發力

where your body senses that as

你的身體感覺到，作為

a physiological threat

生理威脅

and does start to shift your metabolic balance

並開始改變你的新陳代謝平衡。

to burn less because it's getting less.

要少燒，因為越來越少。

It's kinda like a budget. Right?

這有點像一個預算。對吧？

So, if you have a paycheck

所以，如果你有薪水

and you're running out of funds,

而你的資金也快用完了

you're going to conserve how much you pay

你要節約你的付出。

till your next paycheck.

直到你的下一份薪水。

Your body does the same.

你的身體也是如此。

Your body will jump into this protective

你的身體會跳進這個保護性的

physiological, biological mechanism

生理、生物機制

to reduce the amount of energy you're using,

以減少您的能源使用量。

which is why it is hard for people to maintain weight.

這也是為什麼人們很難保持體重的原因。

Narrator: And starving yourself

旁白：餓死自己

can also shrink your muscles.

也可以收縮肌肉。

Turner: You wanna make sure that

特納你想確保

you're not eating less

你沒少吃

than 70% of your overall calorie needs.

超過你整體熱量需求的70%。

If you do, that's where not only

如果你這樣做，那就是不僅是

are you probably gonna feel extremely hungry

你可能會感到非常飢餓

and it's gonna take you off

它要帶你離開

of any goals that you're setting,

的任何目標，你正在設定。

but you're probably gonna start compromising

但你可能會開始妥協

your muscle mass as well,

你的肌肉品質以及。

and that's where weight loss is gonna be unhealthy.

而這也是減肥會不健康的地方。

Narrator: But while the amount of calories

旁白：但是，雖然卡路里的數量

you consume matters,

你消費的事項。

the timing might not.

時機可能不。

Turner: Timing your meals is always a big question.

特納。吃飯的時間安排一直是個大問題。

Everyone comes to me and they kinda smirk

每個人都來找我，他們都有點笑意

and they think that I'm gonna give them a thumbs up

他們以為我會給他們豎起大拇指。

when they say, "I don't eat

當他們說："我不吃。

after 6 o'clock or 7 o'clock."

6點或7點以後。"

And I say, "Oh, all right, do you enjoy that?"

我說，"哦，好吧，你喜歡嗎？"

And they say, "No."

他們說，"不"

And I say, "Well then maybe eating after is OK."

我說，"那也許吃完飯就可以了。"

Because timing of day

因為一天的時間

is not going to affect weight loss.

是不會影響減肥的。

Calories are what's going to affect

卡路里是什麼會影響

weight loss or body-fat loss.

減肥或減體脂。

So, if you eat a bunch of additional calories

所以，如果你吃了一堆額外的卡路里。

and you're in calorie surplus

你的卡路里是多餘的

and those are coming late at night,

而這些都是在深夜來的。

then that's what's causing something like weight gain.

那麼這就是導致體重增加這樣的事情。

Narrator: And what about eating

旁白：那吃飯呢

first thing in the morning?

一大早的？

Kearney: It depends on the body, and it depends on

Kearney:這取決於身體，這取決於...

the person and their relationship with food.

人和他們與食物的關係；

For a lot of people, me included,

對很多人來說，包括我在內。

if I don't eat a meal, I usually feel very deprived,

如果我一餐不吃，我通常會覺得很匱乏。

and it's like I want to make up for it later.

就像我想以後再彌補一樣。

If that happens,

如果發生這種情況。

then that's when we can add in a lot of calories.

那麼這時我們就可以增加大量的熱量。

Personally, I'm a huge advocate of breakfast.

我個人是非常提倡吃早餐的。

Our body runs on fuel, and food is our fuel.

我們的身體是靠燃料運行的，而食物就是我們的燃料。

So if we have our breakfast,

所以如果我們吃了早餐。

then we feel we have more sustained energy

我們就會覺得我們有更多持續的能量

throughout the day.

整天。

Narrator: And if you do choose to eat breakfast,

如果你真的選擇吃早餐如果你真的選擇吃早餐

feel free to go for that 2% yogurt.

你可以自由選擇2%的酸奶。

Turner: Now, fat is incredibly necessary.

特納現在，脂肪是非常必要的。

We should not be afraid of fat.

我們不應該怕胖。

We need fat in the diet.

我們在飲食中需要脂肪。

Fat's gonna be necessary for things

胖子會是必要的東西

like absorbing nutrients, like the fat-soluble nutrients

像吸收營養物質，像脂溶性營養物質。

like vitamin A and D and E and K.

如維生素A、D、E和K。

And you also need to make sure that fat,

而且你還需要確保脂肪。

specifically cholesterol,

特別是膽固醇。

is what's gonna help produce things like your hormones,

是什麼要去幫助產生的東西 像你的荷爾蒙。

so things like estrogen and

所以像雌激素和

testosterone, growth hormones,

睪丸酮，生長激素。

so we need all those kind of things.

所以我們需要所有這些東西。

Narrator: Not only is fat healthy,

旁白：不僅脂肪是健康的

but fat-free foods are often loaded with sugar or salt.

但無脂食品往往含有糖或鹽。

Kearney: So, if you have a wholesome product

Kearney:所以，如果你有一個健康的產品。

and you're removing the fat of it,

而你卻把其中的脂肪去掉了。

it's gonna taste completely different.

它的味道會完全不同。

You probably wouldn't even like it.

你可能根本不會喜歡。

But what they're gonna do is replace that flavor

但他們要做的是取代這種味道。

with something else,

用別的東西。

and usually it's either sodium or sugar.

而且通常不是鈉就是糖。

So, with sugar,

所以，用糖。

when we have, like, a yogurt

當我們有一樣，一個酸奶，

that has the fruit at the bottom,

底部有水果的。

they're gonna have way more sugars

他們會有更多的糖份

than if you had, like, a 2% Greek yogurt.

比如果你有一樣，2％的希臘酸奶。

Narrator: And, as it turns out,

旁白：而且，事實證明，

fat isn't the only nutrient you can keep in your diet

脂肪並不是唯一的營養素，你可以在你的飲食中保持。

and still lose weight.

而且還能減肥。

Kearney: One of the biggest myths I get about carbs

Kearney:我得到的關於碳水化合物的最大的迷思之一

is that you must omit them from your diet to lose weight,

是你必須從飲食中省略它們來減肥。

or my body doesn't digest them

或者我的身體不消化它們

well and I have to omit them

好吧，我不得不省略它們

because I'd never lose weight

因為我永遠也瘦不下來

unless I restrict myself.

除非我限制自己。

It's not true.

這不是真的。

Narrator: And it's just not sustainable.

旁白：而這是不可持續的

Kearney: It's almost impossible to have

Kearney:幾乎不可能有

a no-carb diet.

無碳水化合物飲食。

Fruits and vegetables are known as carbohydrates,

水果和蔬菜被稱為碳水化合物。

and we must get those for their nutrients.

而我們必須獲得這些營養。

Why carbs have a bad name?

碳水化合物為什麼名不副實？

It's because of the simple carbs.

是因為簡單的碳水化合物。

The carbs that you see prepackaged

你看到的預包裝的碳水化合物

that are the cookies,

是餅乾的。

the cakes, the sodas, the potato chips.

蛋糕，汽水，薯片。

They're called simple carbs

他們被稱為簡單的碳水化合物

because the chemical structure of them

因為它們的化學結構

is usually one to two glucose molecules put together.

通常是一到兩個葡萄糖分子放在一起。

So, when you have, like, a small glucose molecule,

所以，當你有，比如，一個小的葡萄糖分子，

it's easy for them to break away.

他們很容易掙脫。

But with our complex carbs,

但隨著我們複雜的碳水化合物。

they are really long chains of carbon

它們是真正的長碳鏈

that usually are about 18-carbon long,

通常長約18碳。

and then, by the time that your body

然後，當你的身體

starts to break it down,

開始分解。

it's gonna take a while, and that's exactly what we want

這將需要一段時間，而這正是我們想要的

because it helps balance our blood sugar

因為它有助於平衡我們的血糖

and also that fiber keeps us full for longer

而且纖維能讓我們飽腹的時間更長

and then also prevents us from snacking.

然後還能防止我們吃零食。

So, eat your carbs.

所以，吃你的碳水化合物。

Definitely eat your carbs and eat your bread.

一定要吃碳水化合物，吃麵包。

Bread's delicious; it's one of my favorite things.

麵包很好吃，這是我最喜歡的東西之一。

Narrator: And she has a pro tip

旁白：她有一個專業建議

for finding bread with more complex carbs.

用於尋找碳水化合物比較複雜的麵包。

Kearney: Read your ingredient list.

Kearney:閱讀你的配料表.

With bread, a lot of those mass-produced breads

對於麵包，很多大規模生產的麵包。

that are in the bread aisle that are shelf-stable,

在麵包貨架上的，是保質期的。

they can last a month

可維持一個月

without getting mold on them.

而不至於讓它們發黴。

And when you look at the ingredient list,

而當你看到配料表的時候。

it's probably about 50 ingredients long.

它大概有50種成分長。

They're the ones we wanna avoid.

他們是我們想避免的人。

When you're getting bread,

當你得到麵包的時候。

get the fresh bread that comes from the local bakery,

得到來自當地面包店的新鮮麵包。

which is usually around the deli counter area

熟食店

inside of grocery stores.

雜貨店內。

Those will have maybe four or five ingredients,

這些大概會有四五種成分。

it'll mold after two days,

兩天後就會發黴

but you can preserve it

但你可以保存它

by just putting it into the freezer

只要把它放進冷凍室

and take it out as you need it.

並在你需要的時候拿出來。

Narrator: And, speaking of bread,

旁白：說到麵包

what about going gluten-free to lose weight?

無麩質減肥怎麼樣？

Kearney: Gluten-free for weight loss

Kearney:無麩質減肥

can be a huge marketing ploy.

可以是一個巨大的營銷策略。

So, with gluten-free, there are a lot of people

所以，有了無麩質，就有很多人

that do have an intolerance to gluten.

對麩質不耐受的。

Or they have celiac disease,

或者他們有乳糜瀉。

which is where the body starts attacking itself

這就是身體開始攻擊自己的地方

and can deteriorate the body.

並會使身體惡化。

Narrator: But there are also people

旁白：但也有一些人

without these conditions who are looking to...

沒有這些條件的人，誰在找...

Kearney: Blame something like the gluten

Kearney:歸咎於像麩質一樣的東西

without checking the rest of their diet.

而不檢查其飲食的其他方面。

If you are honest with yourself,

如果你對自己誠實。

recording your food, checking the ingredients,

記錄你的食物，檢查原料。

and then you eat the gluten

然後你吃麵筋

and you feel the intolerance, then great.

而你覺得不忍心，那就好了。

But a lot of people will choose to just jump in

但很多人都會選擇直接跳進去

and be like, gluten's the enemy.

並像，麵筋的敵人。

Narrator: So, most of us don't need to cut out gluten

旁白：所以我們大多數人不需要戒掉麵筋

or fat or carbs to lose weight.

或脂肪或碳水化合物來減肥。

But there are some products better left on the shelf.

但有些產品還是放在貨架上比較好。

Kearney: The diet sodas are terrible,

Kearney:健怡蘇打水太可怕了,

with all the additives, preservatives in them,

與所有的添加劑，防腐劑在其中。

and the hidden sugars.

和隱藏的糖分。

A lot of the added sugars are the synthetic sugars

很多添加的糖都是人工合成的糖類

that are supposed to be great

本該是偉大的

because they don't release insulin,

因為他們不釋放胰島素。

which then doesn't cause a spike in blood sugar levels.

然後不會導致血糖水準的飆升。

But, internally,

但是，內部。

if we don't stimulate the release of insulin,

如果我們不刺激胰島素的釋放。

those sugars, the synthetic sugars, go to the liver,

這些糖，合成糖，進入肝臟。

build up around the liver,

在肝臟周圍堆積。

hinder the functioning of the liver,

阻礙了肝臟的功能。

and then can lead to nonalcoholic fatty disease.

然後可導致非酒精性脂肪病。

If I'm gonna have a soda,

如果我要去有一個蘇打水，

which I have once in a blue moon,

我有一次在一個藍色的月亮。

it will be the real thing.

它將是真實的東西。

Yes, there's more sugar in it,

是的，裡面有更多的糖。

but it's something that I don't have on a regular basis.

但這是我平時沒有的。

Narrator: Better yet, she says, drink water.

旁白：她說，最好是喝水

Kearney: Jazz up your water.

Kearney:爵士樂你的水。

Add fruit to it, add some mint or cucumber, lemon.

在其中加入水果，加入一些薄荷或黃瓜、檸檬。

Yes, it'll take a little bit for your taste buds to reset,

是的，你的味蕾需要一點時間來重置。

but you're getting so many nutrients from that water,

但你得到這麼多的營養物質 從該水。

and your body requires water

而你的身體需要水

for it to function optimally.

以使其發揮最佳功能。

Water is one of the six nutrients

水是六大營養素之一

that the body needs.

身體需要的。

And when we're dehydrated,

而當我們脫水的時候。

it also mimics the signs of hunger.

它還可以模仿飢餓的跡象。

So people turn to food a lot if they're dehydrated,

所以人們如果脫水，就會經常求助於食物。

not realizing that they're not hungry,

沒有意識到他們不餓。

it's just your body saying,

這只是你的身體說，

"Give me some water, I'm thirsty."

"給我點水，我渴了。"

Narrator: And what about juice?

旁白：那果汁呢?

Kearney: Oh, juice cleanses. [laughs]

Kearney:哦，果汁清潔.[笑聲]