2018年國(guó)外超火的減肥飲食:Whole30飲食法

You've probably heard of the ultra-trendy Whole30 program, the diet that prohibits you from eating sugar, alcohol, grains, dairy, legumes, and more. And if there's one thing you know about it, it's that it's pretty freaking brutal.

你可能聽(tīng)說(shuō)過(guò)當(dāng)下很火的Whole30飲食法，這種飲食法禁止你攝入糖、酒精、谷物、乳制品、豆類(lèi)等。如果這個(gè)飲食法有一點(diǎn)是你需要了解的，那就是它特別不近人情。

Of course, the potential benefits of the Whole30 diet keep people in line. Whole30 survivors often report better digestion, higher energy levels, and weight loss as a result of trying the diet, though these results might not apply to everyone.

當(dāng)然Whole30飲食法的潛在好處就是讓人的體重保持穩(wěn)定。能堅(jiān)持下來(lái)的人都說(shuō)消化更好了，更有活力了，試用這個(gè)飲食法后體重下降了，但也并非每個(gè)人都如此。

If you're thinking about embarking on a round of Whole30 (or you're feeling stuck in the middle of one), keep this list on hand to remind you of your options. Here's what you can eat on the Whole30 diet.

如果你正考慮要試試Whole30飲食法(或者堅(jiān)持不下去了)，手邊準(zhǔn)備好這張清單，隨時(shí)提醒自己這是你的選擇。下面就介紹一下Whole30飲食法可以吃什么。

1 Unprocessed meats.

未加工的肉類(lèi)

Meat is a cornerstone of the Whole30 diet. That's good news, since fueling up on protein is keyto keeping hunger at bay and dodging cravings for non-Whole30 approved foods. Ideally, the meat you buy should be organic and grass-fed, but ultimately, pretty much any non-processed (re: bacon, ham, salami, etc.) meat is on the table: beef, chicken, turkey, pork, lamb, duck, you name it.

肉類(lèi)是Whole30飲食法的基礎(chǔ)。這是個(gè)好消息，因?yàn)橐揽康鞍踪|(zhì)提供能量是推遲饑餓的關(guān)鍵，幫你避開(kāi)非Whole30飲食法推薦的食物。你買(mǎi)的肉最好是有機(jī)的而且是食草料的，但最重要的是隨便什么未加工的肉類(lèi)餐桌上有很多就可以(培根、火腿、意大利蒜味臘腸等)：牛肉、雞肉、火雞肉、豬肉、羔羊肉、鴨肉，你能想到的都可以。

2 Seafood.

海產(chǎn)品

Seafood is a great way to get your protein fix if you need a break from meat — and on the Whole30 diet, it's all allowed (including shellfish).

如果肉類(lèi)吃膩了，海產(chǎn)品也是補(bǔ)充蛋白質(zhì)很好的方式。Whole30飲食法中也允許吃海產(chǎn)品(包括貝類(lèi))。

Some types of seafood have more benefits than others, though. Experts recommend incorporating at least two 3.5-ounce weekly servings of cooked fatty fish like salmon, sardines, and herring into your diet.

但有些海產(chǎn)品比其他的更有營(yíng)養(yǎng)，專(zhuān)家建議每周至少吃?xún)纱?.5盎司烹飪好的富含脂肪的魚(yú)類(lèi)，如三文魚(yú)、沙丁魚(yú)和鯡魚(yú)。

3 Eggs.

蛋類(lèi)

It just might be impossible to get through a round of Whole30 without leaning heavily on eggs. They boast high-quality protein, helping you feel fuller for longer. Eggs also offer choline, which can benefit cognitive health later in life.

嘗試Whole30飲食法就不可避免地要依靠蛋類(lèi)，蛋類(lèi)富含高質(zhì)量的蛋白質(zhì)，有助于延長(zhǎng)飽腹感。蛋類(lèi)也含有膽堿，對(duì)晚年的認(rèn)知健康有好處。

4 Vegetables.

蔬菜

If you try the Whole30 diet, rest assured that pretty much every vegetable is on the table, so you can take a gander through the produce section of your grocery store with total freedom.

如果你在嘗試Whole30飲食法你就可以放心了，因?yàn)椴妥郎厦糠N蔬菜量都很大，你就可以隨便逛超市的蔬菜區(qū)了。

Vegetables offer fiber, which is not only satiating but can benefit cholesterol levels. They're also generally lower in calories than most food groups.

蔬菜富含纖維，不僅使你有飽腹感，而且對(duì)維持膽固醇水平有好處，也比大部分食物種類(lèi)所含的熱量更低。

5 Fruit.

水果

While the Whole30 creators don't say you can eat as much fruit as you want, eating some fruit is definitely encouraged.

雖然提出Whole30飲食法的人沒(méi)說(shuō)你可以隨便吃水果，但吃一些當(dāng)然還是可以的。

In addition to offering vitamins, minerals, antioxidants, and fiber, fruit is also very hydrating, which is important for the summer months.

水果不僅含有維生素、礦物質(zhì)、抗氧化物和纖維，還能補(bǔ)水，在夏天這一點(diǎn)就很重要。

6 Potatoes.

土豆

While these technically fall under the "vegetable" category, potatoes are one of the more surprising inclusions on the Whole30.

雖然從嚴(yán)格意義上來(lái)說(shuō)土豆屬于“蔬菜”的范疇，但Whole30飲食法里包含土豆還是更讓人驚訝的一件事。

White potatoes are seen as 'bad' because they can be high in starch, but they are a whole foodand also contain great nutrients.

白薯不被大家看好，因?yàn)榈矸酆扛?，但卻是天然食品，也富含營(yíng)養(yǎng)。

7 Avocados, cashews, and other high-fat foods.

牛油果、腰果等高脂肪的食物

Avocados, olives, cashews, and coconuts are all high-fat and keep you fuller for longer.

牛油果、橄欖、腰果和椰子都是高脂肪的食物，能延長(zhǎng)飽腹感。

Of course, in the case of foods like avocados, which are high in calories, moderation is key.

當(dāng)然對(duì)于像牛油果這樣熱量高的食物，適量食用是關(guān)鍵。

8 Olive oil.

橄欖油

Good news for olive oil fans: the Whole30 diet considers extra virgin olive oil, ghee, clarified butter, and coconut oil totally OK. The authors of the diet refer to these as "cooking fats," though you can use them to top off other foods as well. (You can, for instance, drizzle a salad with a little EVOO for an extra filling fat boost.)

對(duì)喜歡橄欖油的人來(lái)說(shuō)有個(gè)好消息：Whole30飲食法認(rèn)為特級(jí)初榨橄欖油、酥油、純凈黃油、椰油完全可以吃，提出Whole30飲食法的人認(rèn)為這些都是“烹飪脂肪”，但你也可以把它們淋在其他食物上。(比如，你可以在沙拉上滴點(diǎn)特級(jí)初榨橄欖油增加脂肪的攝取量)。

9 Coffee

咖啡

Thankfully, coffee is allowed on the Whole30 (sans cream and sugar, of course). You can add a dash of cinnamon to your coffee to slightly sweeten it.

Whole30飲食法允許喝咖啡真是太好了(當(dāng)然是不含奶油和糖的)。你可以在咖啡里加一點(diǎn)肉桂粉稍微增加一下甜度。

Plus, coffee actually has some promising health benefits: because it contains antioxidants and polyphenols, it may cut your risk for diabetes, kidney stones, and certain cancers.

而且咖啡真的對(duì)健康很有好處：因?yàn)樗锌寡趸瘎┖投喾?，可以降低患糖尿病、腎結(jié)石和某些癌癥的風(fēng)險(xiǎn)。

10 Most herbs and spices.

大部分香草和香料

This is your opportunity to get crafty on the Whole30 — since most herbs, spices, and seasonings are allowed, they can help prevent your meals from feeling boring and repetitive.

這是Whole30飲食法中你可以靈活處理的部分，因?yàn)榇蟛糠窒悴荨⑾懔虾驼{(diào)料都可以用，能使你的飲食不那么單調(diào)乏味。

These are so great for adding low-calorie flavor to meals. Some of my favorites are nut megand cinnamon for sweeter recipes (add a dash to grilled fruit); and garlic, red pepper flakes, and rosemary for savory dishes.

在飲食里加入低熱量的調(diào)料真的太棒了，我最喜歡在甜食中加肉豆蔻和肉桂粉(烤水果上撒一點(diǎn));大蒜、紅辣椒片和迷迭香都可以調(diào)出美味。