戒糖是一種健康的減肥方式

戒糖是一種健康的減肥方式

If you've read about the latest wellness trends, you may have entertained the idea of a diet detox.

如果你讀了最新的健康趨勢，你可能已經(jīng)有了減少飲食的想法。

But whether you've considered juicing, fasting or cleansing in an effort to lose weight or improve your well-being, you're probably aware that drastically cutting out foods is not effective as a long-term lifestyle approach to healthy eating.

但無論你是否考慮過喝果汁、禁食或清潔（腸道）來努力減肥或改善健康狀況，你可能都意識到，從長期的生活方式來看，大幅減少食物攝入對健康飲食都是無效的。

In fact, strict detoxing can cause issues including fatigue, dizziness and low blood sugar.

事實上，嚴格的戒食會導(dǎo)致疲勞、頭暈和低血糖等問題。

But there is one kind of sustainable detox that is worthwhile, according to some experts. Reducing sugar in your diet can help you drop pounds, improve your health and even give you more radiant skin.

但據(jù)一些專家說，有一種可持續(xù)的戒食是值得的。減少飲食中的糖分可以幫助你減肥，改善你的健康，甚至讓你的皮膚更有光澤。

"Sugar makes you fat, ugly and old," said Brooke Alpert, a registered dietitian. "What we've discovered in the last couple of years is that sugar is keeping us overweight.

“糖會讓你變胖、變丑、變老，”注冊營養(yǎng)師布魯克·阿爾珀特說。“在過去幾年里，我們發(fā)現(xiàn)，糖分會讓我們一直超重。

It's also a leading cause of heart disease; it negatively affects skin, and it leads to premature aging."

它也是心臟病的主要誘因;它會對皮膚產(chǎn)生負面影響，導(dǎo)致過早衰老。”

Sugar addiction

糖成癮

Here's more bad news: We can't stop consuming sugar. "People have a real dependency -- a real addiction to sugar," Alpert said. "We have sugar, we feel good from it, we get (the feeling of) an upper, and then we crash and need to reach for more."

這里有更多的壞消息:我們無法停止吃糖。“人們對糖有一種真正的依賴——一種真正的上癮，”阿爾珀特說。“我們吃糖后，感覺很好，并有一種快感，然后我們崩潰了，需要吃得更多。”

How to sugar detox

如何戒糖

The good news is that even if you're not a true sugar "addict," by eliminating sugar from your diet, you can quickly lose unwanted pounds, feel better and have a more radiant appearance.

好消息是，即使你不是一個真正的糖“上癮者”，通過從你的飲食中去除糖，你也可以迅速減掉多余的體重，感覺更好，擁有更容光煥發(fā)的外表。

"There is no one person who wouldn't benefit by eliminating added sugars from their diets," Lustig said.

拉斯蒂格說:“沒有人不會從少糖的飲食中受益。”

Children can benefit, too. Lustig's research revealed that when obese children eliminated added sugars from their diets for just nine days, every aspect of their metabolic health improved -- despite no changes in body weight or total calories consumed.

兒童也能從中受益。拉斯蒂格的研究顯示，當(dāng)肥胖兒童僅在9天內(nèi)從他們的飲食中消除添加糖時，他們的新陳代謝健康的各個方面都得到了改善——盡管體重和總熱量攝入沒有變化。

But going cold turkey is what works best, at least in the beginning.

但是突然戒掉是最有效的，至少在開始的時候。

"Early on in my practice, when I would notice that people had real addiction to sugar, we'd start trying to wean them of sugar or limit their intake or eat in moderation ... but the word 'moderation' is so clichéd and not effective," Alpert said. "It was just ineffective to ask people to eat less of something when they're struggling with this bad habit. You wouldn't ask an alcoholic to just drink two beers.

“在我剛開始實踐的時候，當(dāng)我注意到人們真的對糖上癮的時候，我們就會開始嘗試讓他們戒掉糖，或者限制他們的攝入量，或者吃得適量……但是‘適度’這個詞太老套了，沒有效果。” 阿爾珀特說。“當(dāng)人們在努力克服這個壞習(xí)慣時，要求他們少吃東西是無效的。你不會讓一個酒鬼只喝兩瓶啤酒。

"What was so successful in getting my clients to kick their sugar habit was to go cold turkey. When they would go cold turkey, I wasn't their favorite person -- but the number one positive effect was that it recalibrated their palate," she said. "They could now taste natural sugars in fruits, vegetables and dairy that they used to be so dulled to."

“讓我的客戶戒掉吃糖的習(xí)慣的最成功的方法就是突然戒掉。當(dāng)他們突然戒掉的時候，我不是他們最喜歡的人——但最重要的積極影響是它重新調(diào)整了他們的味覺，”她說。“他們現(xiàn)在可以在水果、蔬菜和奶制品中品嘗到天然的糖，而以前他們對這些東西已經(jīng)麻木了。”

So for the first three days on a sugar detox, Alpert recommends no added sugars -- but also no fruits, no starchy vegetables (such as corn, peas, sweet potatoes and butternut squash), no dairy, no grains and no alcohol. "You're basically eating protein, vegetables and healthy fats."

因此，在開始戒糖的前三天，阿爾珀特建議不要吃糖，但也不要吃水果、淀粉類蔬菜(如玉米、豌豆、甘薯和冬南瓜)、不要吃乳制品、谷物和酒精。“你基本上是在吃蛋白質(zhì)、蔬菜和健康脂肪。”

For example, breakfast can include three eggs, any style; lunch can include up to 6 ounces of poultry, fish or tofu and a green salad, and dinner is basically a larger version of lunch, though steamed vegetables such as broccoli, kale and spinach can be eaten in place of salad. Snacks include an ounce of nuts and sliced peppers with hummus. Beverages include water, unsweetened tea and black coffee.

例如，早餐可以包括任何形式的三個雞蛋;午餐可以包括多達6盎司的家禽肉、魚或豆腐和一份綠色沙拉，晚餐基本上是較大版本的午餐，不過可以用蒸熟的蔬菜如西蘭花、甘藍和菠菜來代替沙拉。零食包括一盎司的堅果和鷹嘴豆泥辣椒片。飲料包括水、不加糖的茶和黑咖啡。