The low carb diet craze is over.

低碳的飲食熱潮已正式結束了

Hello New Year.

新的一年

Okay omniscient voice on TV, calm down.

好了，電視裡的人，你可以冷靜下來了

It seems every couple of years or so, there's a new diet to try.

好像每隔幾年就有新的飲食方式可以嘗試

South Beach was popular during the early 2000s, then paleo took over towards the late 2000s.

在 2000年初，邁阿密飲食風靡全球，而到了 2000 年末，原始飲食成了主流

But around April 2017 you can see in this Google Trend graph,

但到了 2017 年四月，可以從這個 Google 的走勢圖看到

a new diet surpassing it.

有一個新的飲食正在超越原始飲食

Celebrities like Halle Berry and Kourtney Kardashian are going nuts for this diet.

像是荷莉·貝瑞和葛妮·卡戴珊這些名人都趨之若鶩

Keto devotees claim that if you banish carbs and eat lots of fat, your body will start

生酮飲食的熱愛者聲稱如果你捨棄碳水化合物，攝取大量脂肪

to actually burn fat and you'll lose weight and even reduce your hunger in the process.

你的身體將會開始燃燒脂肪、減輕重量，甚至降低飢餓感

But what's lost in this keto chaos: there's no evidence that keto diets work better than

生酮飲食風靡的同時，有件事是被忽略的：沒有證據證明，

any other diets for most people hoping to slim down.

生酮飲食的減肥效果比其他的飲食來得有效

Although keto may be the latest in fad diets, it's had promising results elsewhere.

雖然生酮飲食是目前最新、最流行的飲食方式，它已在其他領域有出色成果

It was used since the 1920s to treat epilepsy.

它早在 1920 年代就被用來治療癲癇症

Outcomes from this 2018 study showed its potential in treating subjects with type-2 diabetes.

在這份 2018 年研究顯示出，生酮飲食有潛力治療第二型糖尿病患者

As a diet for weight loss, it's been around for a while.

在減重方面，生酮飲食已被實行一段時日

Keto's most recognizable form is from the '60s: the Atkins Nutritional Approach, pushed

最著名的生酮飲食菜單是 60 年代的「阿金博士減肥法」

by the late doctor Robert Atkins.

由已故的羅伯特·阿特金斯醫生所推行

RIP homie.

R.I.P. 阿金博士

The theory behind this diet, the insulin carbohydrate hypothesis, suggests that people start to

生酮飲食背後的理論是胰島素假說，主要是建議人們

burn more calories more quickly and burn off more fat.

開始燃燒更多卡路里來燃燒更多脂肪

But it's still just a hypothesis.

但這不過是個假說

And several high quality studies have debunked these extra fat and calorie burning claims.

但有許多可信度很高的研究已推翻了這個說法

So exactly what foods can people eat on keto?

進行生酮飲食到底可以吃哪些食物？

People are supposed to get 5% of their calories from carbs,

你應該從碳水化合物中攝取 5% 的卡路里

about 15% from protein, and 80% from fat.

15% 的蛋白質，和 80% 的脂肪

That means staying away from things like bread, grains, rice, you know, cereals, chips.

這代表你不能吃麵包、穀物、米飯、還有麥片、洋芋片

You're definitely not going to be eating chips.

你絕對不能吃洋芋片

And eating lots of fish, meat, eggs, don't throw the bacon at me!

你要吃很多的魚、肉、蛋，不要丟培根給我！

Bacon, things like this.

培根，這類的食物

The goal is to get your body into a state of ketosis.

目標是要讓你的身體進入酮症狀態

So basically our bodies are fueled primarily by glucose, which we get from carbohydrates.

基本上，你的身體能量主要源於我們所攝取碳水化合物，所產生的葡萄糖

But when you eliminate carbs and you start to eat lots of fat,

當你將碳水化合物的攝取改成大量的脂肪時，

instead of burning glucose for fuel, your body starts to burn fat.

你的身體會開始燃燒脂肪當能量而非葡萄糖

To get into ketosis you need to eat less than 50 grams of carbs,

要使你的身體達到酮症狀態，你一天只能攝取低於 50 克的碳水化合物

or two slices of bread, per day.

也就是兩片吐司

And of course eat a lot of fat.

當然還要攝取大量的脂肪

Sounds simple, right?

聽起來很簡單，對吧？

Basically eat no carbs and the weight will come right off.

基本上，要減肥就是少吃碳水化合物

其實有一些證據指出，低碳飲食能夠有效控制食慾

And low carb diets like keto can sometimes give people the impression in the short term,

而像是生酮飲食這類的低碳飲食，

they've lost fat.

常給人短期瘦身的印象

When in reality it's rapid water weight-loss.

但事實上只是快速瘦到身體的水分

Plus the more extreme a diet, the less likely a person is to stay on track.

再加上，越極端的飲食，人們越不能持之以恆

The average person can't stick with the keto diet for even six months.

平均來說，一般人很難堅持生酮飲食超過六個月

It's especially challenging in a world with temptations of easy,

特別是在這個有許多便利的誘惑、

over-processed, and high calorie foods at every corner.

過度的加工食品，和高熱量食物充斥的世界

When you stack very low carb diets like Atkins or keto against other types of diets, in the

當你比較阿金博士減肥法或生酮飲食這類的低碳飲食和其他的飲食方式，

long run people lose about the same amount of weight as they would on any diet.

以長遠來看，所減下的體重幾乎是相同的

There are always outliers, there are always people who do really really well and it's

當然永遠都會有局外人，也永遠會有人發揮得淋漓盡致，

possible you may be one of those people, who really benefits from a ketogenic diet.

而你很有可能就是這其中之一，從生酮飲食獲利良多的人

But on average, they don't work for most people.

但平均來說，大部分的人都不適合

There's some hard truths about losing weight and keeping it off.

這裡有一些關於減重及維持體重的殘酷事實

It's really difficult.

減重及維持真的很困難

It takes a long time.

也需要很長的時間

And while keto may work wonders for some, like people with diabetes,

生酮飲食對某些人來說有絕佳的幫助，像是有糖尿病的人

the best diet overall is probably one you can stick with.

總之，自己能堅持的飲食方式就是最適合自己的