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  • Step aside, Atkins, there's a new fad diet in town.

    阿特金斯減肥法閃邊站,新的減肥法駕到囉!

  • The ketogenic diet, or keto for short.

    生酮飲食減肥法,簡稱「生酮飲食」。

  • Celebrities like Halle Berry, Kourtney Kardashian, and Vanessa Hudgens all swear by it.

    荷莉.貝瑞、葛妮.卡戴珊和凡妮莎.哈金斯等名人都深信其效。

  • And if losing weight is your goal, keto works.

    如果你的目標是減肥,那麼生酮飲食真的很有效。

  • It's proven to help you shed pounds fast.

    它被證實能快速幫助你減肥。

  • But there's more to this diet than meets the eye.

    但這種減肥法並不像表面上看起來那麼簡單。

  • Keto basically replaces carbs with fat.

    生酮飲食基本上是以脂肪取代碳水化合物。

  • A typical keto diet looks like this: 70 percent fat, 25 percent protein, and 5 percent carbohydrates.

    最典型的生酮飲食是這樣的:百分之七十脂肪、百分之二十五蛋白質和百分之五碳水化合物。

  • It's a drastic change from the diet that the USDA recommends for most Americans,

    相較於美國農業部對美國國民建議的攝取量,這是一個劇變。

  • which is less than 30 percent fat, 20-35 percent protein, and at least 50 percent carbs.

    農業部建議脂肪低於百分之三十、蛋白質介於百分之二十到三十五間,而碳水化合物則至少百分之五十。

  • And it's a significant change for your body's metabolism, too.

    而對你身體的新陳代謝也會是一個重大變化。

  • Usually, when you eat carbs like a starchy potato, enzymes in your mouth, stomach, and small intestines break them down into a form of sugar energy called glucose, which your brain and body use for fuel.

    當你食用如馬鈴薯等富含碳水化合物的食品時,口腔、胃和小腸中的酶會將其分解成一種稱為葡萄糖的糖能量,作為大腦和身體的燃料。

  • So when you first skip out on carbs, the first couple days you might experience some strong sugar cravings.

    所以當你開始戒碳水化合物的前幾天,可能會感受到對糖分的渴望。

  • That's because your body is switching gears, from converting carbohydrates to the only energy it has left: fat.

    那是因為你的身體正在換檔,從分解碳水化合物轉換成分解體內僅存的能量:脂肪。

  • Once you're burning fat regularly, you'll see those pounds start to melt away.

    當燃燒脂肪成為常態,你就會發現體重開始下降。

  • Depending on your weight, you might lose up to 3.5 pounds within that first week.

    根據體重的不同,你可能在第一週就減掉高達 3.5 磅(約 1.6 公斤)的重量。

  • As you burn more fat, levels of insulin, the fat-storing hormone, will drop significantly.

    隨著更多脂肪被燃燒掉,做為脂肪儲存激素的胰島素數值會大幅下降。

  • This triggers your kidneys to release large amounts of sodium into the blood, which can actually lead to a common side effect known as the keto flu.

    這將會觸發腎臟釋放大量的鈉至血液中,並可能引起常見的副作用,也就是所謂的生酮不適症。

  • Many keto dieters report symptoms like nausea, headaches, dizziness, muscle cramps, and low energy levels.

    許多生酮飲食減肥者遇到的症狀有噁心、頭痛、暈眩、肌肉痙攣與精神不振。

  • But most of these symptoms will only occur within the first couple weeks of starting the diet.

    但大部分的症狀只會發生在實行生酮飲食後的前幾週。

  • After the first month, the scales will look better, but some of that lost weight isn't actually fat, it's just water.

    一個月過後,體重計上的數字會比較順眼,但減掉的體重並不全是脂肪,有些只是水份。

  • Because some of the carbs you metabolized include glycogen, which retains water and therefore helps keep you hydrated.

    因為你代謝掉的部分碳水化合物包括糖原,它能夠幫助人體保留並擁有充足的水份。

  • As a result, you're likely to pee more often, which will lower your sodium levels even more, leading to dehydration, constipation or diarrhea, and bad breath.

    因此,你可能會更頻尿,進一步降低你體內的鈉含量,甚至導致脫水、便祕或腹瀉,以及口臭。

  • Once you're a couple months in, you might hit the notorious keto plateau.

    實踐生酮飲食的幾個月後,你可能會遇到惡名昭彰的生酮減重撞牆期。

  • It's a common term in the keto community.

    這是在生酮飲食界中常見的術語。

  • It refers to when people find it progressively harder to continue to lose more weight.

    它意味著人們發現要減去更多體重這件事變得越來越困難。

  • One study, for example, found that overweight people lost an average of 15 pounds in the first month,

    舉例來說,一項研究發現,過重的人在第一個月平均減了 15 磅(約 6.8 公斤)、

  • another 11 pounds over the next two months, but after that, they saw no change in body weight despite sticking to the keto diet.

    接下來兩個月可以再減 11 磅(約 5 公斤),但在那之後,儘管繼續實踐生酮飲食,體重仍毫無變化。

  • At this point, many people will just quit keto.

    這時,很多人就會直接放棄生酮飲食。

  • That's why researchers often find it so hard to study the long term effects of the diet.

    研究人員也因此常難以對生酮飲食效用做長期的研究。

  • But, as it turns out, there's one group that typically sticks to keto for a really long time.

    但事實證明,還是有一群可以長期堅持生酮飲食的人。

  • It's unclear why, but keto is proven to reduce the symptoms of epilepsy,

    目前原因未明,但生酮飲食被證實可以減緩癲癇的症狀,

  • and studies show that epileptic children who stay on a very restricted keto diet for several years can suffer from kidney stones, high cholesterol, and bone fractures.

    研究也顯示,患有癲癇的孩童如果多年實行非常極端的生酮飲食,可能會出現腎結石、高膽固醇和骨折等症狀。

  • But a typical keto diet won't be nearly as strict.

    但普遍的生酮飲食減肥法沒有那麼嚴格。

  • And if you wanna try keto, you should talk to your doctor first.

    如果你也想試試生酮飲食,還是先跟醫生諮詢一下。

  • In the meantime, go ahead and get that bread!

    同一時間,吃點麵包也無妨。

  • And remember, the best diet is a balanced one of fat, protein, and yes, even carbs.

    然後記得,最好的飲食法就是均衡地攝取脂肪、蛋白質,還有,沒錯,碳水化合物。

Step aside, Atkins, there's a new fad diet in town.

阿特金斯減肥法閃邊站,新的減肥法駕到囉!

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B2 中高級 中文 美國腔 生酮 飲食 碳水化合物 脂肪 減肥 減肥法

時下最夯的生酮飲食大解密! (What The Keto Diet Actually Does To Your Body | The Human Body)

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    jasmine 發佈於 2019 年 03 月 26 日
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