戒糖是一种健康的减肥方式

戒糖是一种健康的减肥方式

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

如果你读了最新的健康趋势，你可能已经有了减少饮食的想法。

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.

但无论你是否考虑过喝果汁、禁食或清洁（肠道）来努力减肥或改善健康状况，你可能都意识到，从长期的生活方式来看，大幅减少食物摄入对健康饮食都是无效的。

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

事实上，严格的戒食会导致疲劳、头晕和低血糖等问题。

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.

但据一些专家说，有一种可持续的戒食是值得的。减少饮食中的糖分可以帮助你减肥，改善你的健康，甚至让你的皮肤更有光泽。

"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.

“糖会让你变胖、变丑、变老，”注册营养师布鲁克·阿尔珀特说。“在过去几年里，我们发现，糖分会让我们一直超重。

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

它也是心脏病的主要诱因;它会对皮肤产生负面影响，导致过早衰老。”

Sugar addiction

糖成瘾

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."

这里有更多的坏消息:我们无法停止吃糖。“人们对糖有一种真正的依赖——一种真正的上瘾，”阿尔珀特说。“我们吃糖后，感觉很好，并有一种快感，然后我们崩溃了，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，即使你不是一个真正的糖“上瘾者”，通过从你的饮食中去除糖，你也可以迅速减掉多余的体重，感觉更好，拥有更容光焕发的外表。

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

拉斯蒂格说:“没有人不会从少糖的饮食中受益。”

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.

儿童也能从中受益。拉斯蒂格的研究显示，当肥胖儿童仅在9天内从他们的饮食中消除添加糖时，他们的新陈代谢健康的各个方面都得到了改善——尽管体重和总热量摄入没有变化。

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

但是突然戒掉是最有效的，至少在开始的时候。

"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.

“在我刚开始实践的时候，当我注意到人们真的对糖上瘾的时候，我们就会开始尝试让他们戒掉糖，或者限制他们的摄入量，或者吃得适量……但是‘适度’这个词太老套了，没有效果。” 阿尔珀特说。“当人们在努力克服这个坏习惯时，要求他们少吃东西是无效的。你不会让一个酒鬼只喝两瓶啤酒。

"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."

“让我的客户戒掉吃糖的习惯的最成功的方法就是突然戒掉。当他们突然戒掉的时候，我不是他们最喜欢的人——但最重要的积极影响是它重新调整了他们的味觉，”她说。“他们现在可以在水果、蔬菜和奶制品中品尝到天然的糖，而以前他们对这些东西已经麻木了。”

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，在开始戒糖的前三天，阿尔珀特建议不要吃糖，但也不要吃水果、淀粉类蔬菜(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质、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个鸡蛋;午餐可以包括多达6盎司的家禽肉、鱼或豆腐和一份绿色沙拉，晚餐基本上是较大版本的午餐，不过可以用蒸熟的蔬菜如西兰花、甘蓝和菠菜来代替沙拉。零食包括一盎司的坚果和鹰嘴豆泥辣椒片。饮料包括水、不加糖的茶和黑咖啡。