減肥塑身英語口語集錦Unit11:食用低脂肪食物

If you make just one change in order to lose weight,this is it. As it turns out，you are much more what you eat than how much you eat. You' d have to gobble down a humongous apple to equal the calories in that plate of tortilla chips and guacamole dip.

如果你為了減肥只想作一項改變，那就是減少脂肪的攝取。事實證明你吃什么就會像什么，而不是你所吃的量。你可能必須狼吞虎咽地吃下一個超大的蘋果才等于的那盤玉米脆片蘸鱷梨醬所含的熱量。

Not only does an ounce of fat have twice as many calories as an ounce of protein or carbohydrate, but fat calories turn into body fat FAST!

一盎司的脂肪所含的熱量不但是同量的蛋白質或糖類的兩倍，而且會“快速地”轉化為體脂肪。

In one study，researchers followed a group of 303 women who were not trying to lose weight on a formal diet. About half were given instruction on eating low-fat foods，while the other half cut calories without regard to fat.

在一項研究中，研究人員追蹤一組為數三百零三名并不想以正規(guī)的節(jié)食餐來減肥的婦女。他們指示其中一半的成員食用低脂肪的食物，而另一半人員則在不管脂肪攝取量的情況下減少熱量的攝取。

In one year, the low-calorie group had decreased fat intake by about 9 grams per day and had lost a pound.The low-fat group，on the other hand，had decreased their fat intake by 45. 3 grams per day and had shed 10 pounds.

一年后，減少熱量攝取的那一組人員每天所吸收的脂肪大約減少了九克，并且減輕了一磅的體重。而另一方面，食用低脂肪食物的那一組則每天減少了四十五點三克的脂肪攝取量并且減去了十磅的體重。

Another study looked at how people who cut fat but added more food to make up for it still ended up losing weight. Thirteen women were divided into two groups.One group ate 20 to 25 percent of its daily calories from fat，the other 35 to 40 percent.

另一項研究則是，觀察那些減少脂肪攝取量但增加食量以彌補脂肪的人是如何最后仍可瘦下來?？偣灿惺颖环殖蓛山M。其中一組每天熱量的攝取量有百分之二十到二十五來自脂肪，另一組的比例則是百分之三十五到四十。

Over an 11-week period, the lower-fat group gradually increased its daily calories by 35 percent一that is, they ate one and a third times as much food as before一but in low-fat foods. The higher-fat eaters did not increase their calorie intake.

在為期十一個星期的過程中，食用低脂肪的那一組采取漸進的方式每天增加百分之三十五的熱量，換言之，他們吃的是以前的一又三分之一，但所吃的都是低脂食物。而吃高脂食物的那一組所攝取的熱量則不增加。

At the end of 11 weeks, the lower-fat group had lost twice as much weight as the higher-fat group, even though they had eaten more calories!“These results demonstrate,”the researchers concluded,“that body weight can be lost merely by reducing the fat content of

the diet without the need to voluntarily restrict food intake.”

十一個星期結束時，食用低脂肪的那一組，即使攝取了更多的熱量，他們所減輕的體重為食用較高脂食物的那一組的兩倍，研究人員下結論說:“這些結果證明，減輕體重只要靠減少飲食中的脂肪量，而不需要主動減少食物的攝取量。”

Safety engineer Dave Dominguez lost nearly 35 pounds over a six-month period simply by cutting down on fat.“I don’t count calories，”he says."That drives me crazy. But you should see what I eat.”

擔任安全工程師的戴夫·多明古茲只藉由減少脂肪攝取量，便在六個月內減去了將近三十五磅。“我不計算食物的熱量，”他說道。“那使我抓狂。但你應該看看我吃的東西。”

A hefty casserole of rice mixed with vegetables and topped with a large baked chicken breast is typical dinner. "Dinner used to be a slab of red meat swimming in grease，”he recalls.

用烤鍋烹煮，上面鋪有一層烤雞胸的蔬菜拌飯是我典型的晚餐。他回憶道:“我以前所吃的晚餐通常是一塊滿是油脂的紅肉。”

Which brings up another interesting point:Eating fatty food，researchers have discovered，makes you want to eat even more of it.

這個例子產生了另一項有趣的事實:研究人員發(fā)現，吃了大魚大肉就想吃更多的大魚大肉。

Most of us eat far too much fat. The average woman eats about 75 grams of fat per day, the average man about 100 grams. We should eat no more than 45 to 55 grams per day, one third of our daily calories.

大部分的人都攝取了過多的脂肪。女性平均每天約吃下七十五克的脂肪.而男性則平均大約吃下一百克的脂肪。我們每夭所吃的脂肪應該不超過四十五到五十五克，也就是不超過我們每日所攝取的熱量三分之一.

Here’s a good rule-of-thumb:A 300-calorie meal should contain less than 10 grams of fat，a 400-calorie meal less than 13 grams.

這里有一條很好的經驗法則，那就是:熱量為三百卡的一餐所含的脂肪應少于十克，而熱量為四百卡的一餐所含的脂肪則應少于十三克。

健身短語

1. in order to V為了(做)…

2. As it turns out,. . .事實上 ....,.(= In fact,...)

3. without regard to+N/V-ing不顧/不管……

4. on the other hand另一方面

5. look at. . .注意……

6. make up for…補償/彌補……

7. he divided into…被分為……

8.even though…盡管……

9.used to V過去曾經以前常常……

10.bring up. . .提出(問題等)