吃什么东西能快速减掉脂肪

译者 暖盈929

What to Eat to Lose Fat Fast

吃什么能快速减掉脂肪？

 

I’m going to share with you what I ate to lose body fat FAST (as seen in picture above). Specifically, I’m going to be writing about what to EAT–keep in mind that training (working out) correctly and intensely was obviously part of the program as well. Let me explain the picture below really quickly. The first picture was taken when I was working out really hard, yet still eating lots of carbs. I was totally dedicated to eating in a conventional ‘healthy’ way which consisted of lots of whole wheat breads, milk, whole grain pastas, etc; you know the food pyramid + a lot of protein. After doing this for years, and failing to make REAL progress with my body fat %, I got really frustrated. Finally I came across principles that WORK.

我要与你们分享一下让我快速减掉身体脂肪的食物。我将要写下应该吃的东西，记住，恰当且有强度的训练（做运动）显然也是减肥计划的一部分。让我快速解释一下下面这张照片吧。在拍第一张照片的时候，我确实很努力地做运动了，但我仍然食用了很多碳水化合物。我完全遵照了传统的“健康”饮食方法，吃了许多全麦面包、牛奶、全谷面团等，你知道就是食物金字塔还有很多蛋白质。这样坚持了几年以后，我身体里的脂肪含量没什么明显降低，我当时真的很沮丧。最终，我遇到了真正有效的方法。

So now it’s time to get to the specifics of what to eat to get the results you want with your body. Keep in mind this is an adaptation of the caveman/paleo/primal diet. I enjoy the term ‘caveman diet’ so I’ll be referring to it as that. SO, this post is going to do the following:

因此，现在就要谈一下关于吃什么的细节问题了，以此使你达到想要的减肥效果。记住，这是根据穴居人/旧石器时代/原始饮食法改编而成的。我喜欢“穴居人饮食法”这个说法，所以提到这一饮食方法时我就会这样说。好了，这封邮件将包含如下内容：

A. Give specific examples of what to eat to lose fat fast (the day-to-day of what I eat)

A. 列举详细的例子介绍能快速减掉脂肪的食物（我日常所吃的食物）

B. List foods that are acceptable to eat

B. 列举可以吃的食物

C. List foods/substances that are not acceptable to eat

C. 列举不宜吃的食物/物质

D. Introduce the concept of ‘mixing and matching’

D. 介绍“混合搭配”的理念

E. Dispel false concerns that may arise around this philosophy of eating

E. 消除这一饮食哲学中可能引发的错误观点

A. Give specific examples of what to eat to lose fat fast (the day-to-day of what I eat)

A. 列举详细的例子介绍能快速减掉脂肪的食物（我日常所吃的食物）

First of all, if you haven’t read Nutrition Plain and Simple: 5 Simple Principles that Will Optimize Your Body from the Inside Out go read it right now. Setting up your daily meals is based on those 5 principles. Please keep this in mind. What this is about is giving your body the RIGHT foods. It’s NOT about counting calories and micro analyzing portions. I’ve gotta repeat this: cutting out sugar, grains, and keeping your carb intake low is the most important thing you can do to lose body fat. So here’s what I ate yesterday–his is exactly the type of things I eat on a daily basis that allowed me to cut fat fast.

首先，如果你没有读过《简明营养学：五种简单方法帮你由内到外塑造完美身材》，立刻就去读一下。我们要在那五个方法的基础上设定每日膳食。请牢记。这几个方法会给你的身体提供正确的食物。它不是有关卡路里和微观分析部分的计算。我必须要重申一下：要想减掉体内脂肪，你要做的最重要的事就是停止糖和谷物的摄取，并保持较低的碳水化合物摄入。以下提到的是我昨天吃的，这正是我每天吃的那类能帮助我迅速减掉脂肪的食物。

Breakfast

早餐

The finished product:

成品：

Tasted great. Filled me up for 4 hours or so. Felt great.

味道极佳。能让我保持四个小时左右的饱腹感。感觉很棒。

-Scrambled eggs-

-炒鸡蛋-

Ingredients: 4 free range omega 3 eggs, mushrooms, onion stems, cooked in butter and coconut oil (less stick on pan when you combine the two), sprinkled with sea salt, pepper, flax seeds, and salsa.

原料：4个由自由放养的鸡下的富含Ω-3的鸡蛋，蘑菇，洋葱茎，用黄油和椰子油烹制（将两样混合时尽量少粘到锅上），撒上海盐、胡椒粉、亚麻籽和莎莎酱。

Prep time: about 6 minutes

准备时间：约6分钟

Cost: maybe around $2 or $3

花费：大概2~3美元左右

Here’s how this meal meets the 5 principles for optimizing your body;

介绍一下这一餐是如何符合优化身形的五项原则的：

1. Cut out Sugar and Grains, and get your Carbohydrates from Fruits and Vegetables

1. 戒掉糖和谷物的摄取，从水果和蔬菜里摄入碳水化合物

-no sugars, limited carbs

-无糖，有限的碳水化合物

2. Eat nutrient dense, live, natural foods

2. 食用营养丰富、新鲜、天然的食物

-free range eggs are packed with nutrition, so are onions and mushrooms

-自由放养的鸡下的蛋营养丰富，洋葱和蘑菇同样如此

3. Eat Plenty of healthy fats, especially omega 3′s

3. 食用丰富的健康脂肪，尤其是Ω3脂肪酸

-I buy eggs that have high amounts of omega 3, plus the flax seeds, plus the cod liver oil shot I took

-我买那些富含大量Ω3脂肪酸的鸡蛋，以及亚麻籽、鱼肝油

4. Eat plenty of quality protein

4. 食用大量均衡的蛋白质

-eggs are filled with a full range of quality amino acids

-鸡蛋富含全面均衡的高质氨基酸

5. Make it taste good and eat until you’re comfortably full

5. 将其做得美味可口，吃得既饱又舒服

-Cooked the shrooms and onions in butter, then added the eggs and mixed them together, added some sea salt and pepped them, added a natural salsa. Tastes great.

-在黄油中烹制蘑菇和洋葱，然后加入鸡蛋将其混合，加入海盐和胡椒粉，再来点自然的莎莎酱。味道好极了。

Lunch

午餐

-Spinach salad-

-菠菜沙拉-

Ingredients: spinach, olive oil, balsamic vinegar, sea salt, pepper, flax seeds, 8 oz. chicken on the side

原料：菠菜、橄榄油、香醋、海盐、胡椒粉、亚麻籽、8盎司鸡肉

Prep time: 2 minutes

准备时间：2分钟

Cost: maybe around $1 or $2

花费：大概1~2美元左右

Snack

点心

Almonds

杏仁

Dinner

晚餐

-Stir Fry-

-炒菜-

Ingredients: mushrooms, broccoli, carrots, garlic, onion stems, bell pepper, sea salt, ground pepper, salsa, balsamic vinegar, lamb steak.

原料：蘑菇、西兰花、胡萝卜、大蒜、洋葱茎、甜椒、海盐、胡椒粉、莎莎酱、香醋和羊排。

Prep time: 20 minutes (cooked enough to save and eat today as well)

准备时间：20分钟（煮熟以便贮存或当日食用）

Cost: maybe around $7 (lamb was a bit expensive, but it’s 2 meals)

花费：大概7美元左右（羊肉稍贵些，但是可以作两餐食用）

Workout pre/post

锻炼前/后

I also had 2 blueberry protein shakes yesterday: 1 before and 1 after workout

我昨天还喝了两杯蓝莓蛋白质奶昔：运动前一杯，运动后一杯

Ingredients: around a cup of blueberries, some almond milk, natural protein powder

原料：大约一杯蓝莓、杏仁乳、天然蛋白质粉

Prep time: 1 minute

准备时间：1分钟

Cost: maybe around $2

花费：大概2美元左右

B. List foods that are acceptable to eat

B. 列举可以吃的食物

Eating caveman style is about PRINCIPLES. If you like onions, eat onions. If you hate onions, don’t eat onions. Eat vegetables, nuts, fruits, animal products that YOU ENJOY. Experiment too.

穴居人的饮食习惯就是遵守原则。如果你喜欢洋葱，那就吃洋葱。如果你讨厌洋葱，那就不吃洋葱。吃你喜欢的蔬菜、坚果、水果和畜禽产品。做尝试的时候也是如此。

Acceptable Vegetables

可以吃的蔬菜

(link)

（链接）

Acceptable Fruits

可以吃的水果

(link)

（链接）

Acceptable Nuts

可以吃的坚果

(link)

（链接）

Acceptable Herbs and Spices

可以吃的草本植物和调味料

(link)

（链接）

Acceptable Seeds (- the grains)

可以吃的种子（谷物）

(link)

（链接）

Acceptable Meats and animal products

可以吃的肉类和畜禽制品

-eggs

-蛋类

-meats of your own choice (mix it up)

-自己喜欢的肉类（混合着吃）

-cream (limited)

-奶油（少量）

Acceptable Fats

可以吃的脂肪

-butter (limited)

-黄油（少量）

-animal fats (from naturally raised sources, grass fed, no hormones, no antibiotics, etc.)

-动物脂（从天然饲养、牧地放养的动物中提取，不含激素，不含抗生素等）

-coconut oil

-椰子油

-olive oil

-橄榄油

-other omega 3 containing oils that you may stumble upon

-你可能碰巧发现的其他含Ω-3的油

Acceptable drinks

可以喝的饮品

-water (try to get filtered pure stuff)

-水（尽量饮用经过滤的纯净水）

-coffee (NO SUGAR)

-咖啡（无糖）

-teas

-茶

C. List foods/substances that are not acceptable to eat

C. 列举不宜吃的食物/物质

The PRINCIPLE of what to avoid is basically processed carbs and other processed foods, and artificial stuff. It’s really that simple. The biggest challenge is cutting out sugar. Expect it. Almost all of us are totally addicted to sugar, and it’s a powerful addiction. Initially it takes will power; however, new habits are the long term goal–changing your desires and creating a new, better lifestyle. The first month will take a lot of willpower. A LOT. I’m going to be posting a lot of information on the science of HABITS and how our mind links things up. Stay tuned if you’re struggling.

不宜食用的食物原则上主要是加工过的碳水化合物和其他加工食品以及人造食品。这实际上很简单。最大的挑战就是拒绝吃糖类。希望如此。几乎我们所有的人都很喜欢吃糖，而且对糖的迷恋非常严重。最初，戒掉糖类需要意志力；然而，新的习惯就是长期的目标——改变你想要的东西，创造一个新的、更好的生活方式。第一个月将会需要很强的意志力。非常强。我将在邮件中提供许多关于习惯科学的信息，以及你的大脑是如何将事物联系起来的。如果你正在挣扎，请拭目以待。

So here’s a list of things to avoid:

以下是要避免的一些食物：

-processed carbs (white flour, white sugar, corn syrup, high fructose corn syrup, soda, juices, etc. )

-已加工的碳水化合物（精白面粉、白砂糖、玉米糖浆、高糖玉米糖浆、汽水、果汁等）

-grains (it’s virtually impossible to meet the GOALS of the caveman diet while eating grains)

-谷物类（如果吃谷类就几乎无法完成穴居人饮食法所制定的目标）

-artificial flavorings, artificial ingredients, artificial sweeteners, artificial everything really (use in moderation at the most)

-人工香料、人工作料、人工甜味剂以及实际上一切的人工制品（最多只能适量使用）

-high omega 6 oils such as corn, soybean, sunflower, safflower and other vegetable oils

-富含Ω-6油的食物，例如玉米、大豆、向日葵、红花和其他植物油

-milk (if you MUST drink milk, keep it within the confines of goal #1– milk has quite a bit of sugar, which means LIMIT it….a lot. Also drink raw if possible)

-乳类（如果你必须要喝奶，限制在1号目标以内，奶富含大量的糖，这就意味着要多限制它的量。如果可以的话，喝未加工的奶。）

D. Introduce the concept of ‘mixing and matching’

D. 介绍“混合搭配”的理念

Creating meals and living the caveman diet is SIMPLE. It really is. Just mix and match. Create meals that have a good source of protein, and get a bunch of plants and fruits in with it.

创作膳食，遵循穴居人的饮食法是非常简单的。也确实是这样。只要混合搭配就可以了。创作富含蛋白质的膳食，其中再放入一些植物或水果就可以了。

So the concept of mixing and matching goes like this (I’m going into caveman role here):

因此混合搭配的理念就如同（我在这里扮演了穴居人的角色）：

a. Sam like eggs

a. 山姆喜欢鸡蛋

b. Sam like onion

b. 山姆喜欢洋葱

c. Sam like mushrooms ugggg

c. 山姆喜欢蘑菇……

= scrambled eggs with onions and mushrooms

=洋葱、蘑菇配炒鸡蛋

a+b+c=meal…..simple

a+b+c=一餐……非常简单

E. Dispel false concerns that may arise around this philosophy of eating

E. 消除这一饮食科学中可能引发的错误观点

1. “It takes too long.” BS. It does not. Total time preparing food for me yesterday was about 30 minutes. All it takes is a resolve and a TINY bit of proactivity

1. “这花费的时间太长了。”  胡扯。这不会花很长时间。我昨天花在准备食物上的时间总共才30分钟。你所需要的只不过是决心和一点点积极主动性。

2. “It’s too expensive.” BS again. It really isn’t. When you don’t buy the crackers, breads, and JUNK, you cut your grocery bill in half. And realistically this is your health. THIS IS YOUR LIFE. Freaking take care of yourself.

2. “这太贵了。”依旧是胡扯。这真的不贵。当你不买咸饼干、面包和垃圾食品时，你在食品杂货店里的消费会减去一半。而且实际上这就是你的健康。这是你的人生。该死的要照顾好自己。

3. Saturated fat is bad. BS once again. I’ll be doing future posts on this.

3. 饱和脂肪是不好的。再一次胡扯。我以后会针对这个问题发邮件。

Final note:

结语：

Get organic and natural animal products as much as you can. Don’t freak out over it, but it’s optimal. Stay within the confines of the caveman philosophy and your life is going to soar. Don’t, and you’re probably going to end up overweight and sickly. The extent to which you follow this will be the extent of your results.

尽可能地多食用有机天然畜禽产品。不要对此担忧，这是最佳的选择。严格遵守穴居人哲学，你的人生将会有很大的飞跃。如果你没有遵守，那么你可能就不再超重而是体弱多病了。你对此遵循了多少，最后就会有多大的成效。

Also, set yourself up to win. Start off by eating this way 5 days a week. Monday thru Friday for example. This will produce results for most of you. You’ll start to gain momentum, and you’ll give yourself a much needed psychological break. When you start getting results, and you start feeling more powerful, more energetic, and vital, you will have begun the process of REWIRING what your brain desires. When this happens, you’ll find yourself wanting to go 6 days a week. You’ll get even more results. Your desires will change a bit more. Then you’ll get to a point where one cheat meal is all you want/need. Eventually, you will have completely reprogrammed yourself. A new lifestyle–THAT is awesome.

另外，振作起来去赢得成功。一开始先每周这样吃五天。例如从周一到周五。这样对于大部分人来说都会产生效果。你将会开始获得动力，在心理上让自己休息一下。当你开始取得成绩时，开始感到更有力量、精力更充沛、更至关重要时，你就已经开始对你脑中所想的愿望重新梳理了。当这一现象出现时，你会发现自己想要每周这样吃六天了。你会取得更多的成绩。你的欲望将会有一点改变。那时你就会开始觉得骗自己吃一顿饭就是你想要/需要的了。最后，你将会完全地重新为自己设定规划。一种新的生活方式就诞生了，这是非常了不起的。

Thanks for reading.

谢谢阅读。

Tell your friends.

告知你的朋友们。

Sam

山姆