饮食减肥五大误区

 

Myth No. 1: Don't Eat After 8 p.m.
误区一：晚上八点以后不能吃东西。

The reality: Calories can't tell time. Your body digests and uses calories the same way morning, noon, and night.
真相：卡路里并不知道时间。所以不管是早晨、中午还是晚上，你的身体消化和消耗的卡路里是一样的。

The best advice: If you often unwind before bed with a bowl of ice cream or buttered popcorn, try cutting the snack out. The calories saved may be enough for you to lose a few pounds a year. If you're hungry, eat something on the light side, like a piece of fruit or some cereal with milk.
建议：如果你睡觉之前总习惯吃冰激凌和爆米花之类的零食，建议你少吃一点。储存的热量可是够你减一年的。如果实在饿了，那就吃点水果或者加了牛奶的麦片吧。

Myth No. 2: Eating Small, Frequent Meals Boosts Your Metabolism
误区二：少食多餐帮助新陈代谢。

The reality: Food intake has a negligible effect on metabolism. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, is body composition and size.
真相：食物摄入量对新陈代谢的影响几乎可以忽略。最影响陈新代谢的是基础代谢率（BMR），是你的身体在安静情况下的能量代谢率。

The best advice: Build up your muscles.Try lifting weights, or you can maintain your muscles by going to a Pilates, body-sculpting, or power-yoga class two to three times a week.
建议：强健你的肌肉。一周做两三次运动，例如举重，普拉提，健美塑身操，瑜伽。

Myth No. 3: Pasta Makes You Fat
误区三：面食会让你增胖。

The reality: Carbohydrates per se don't make you fat; extra calories do, whether you eat them in the form of carbs, fats, or protein. Besides, carbohydrates include vegetables, fruits, and whole grains, which are important parts of a healthy diet.
真相：碳水化合物本身不会让你发胖；多余的热量才是罪魁祸首。另外，碳水化合物，包括蔬菜，水果，全谷类食物都是健康饮食不可或缺的一部分。

The best advice: Pasta in moderation is fine.Make your pasta―or bread or rice or cereal―whole-grain, which has more vitamins and minerals than white pasta. You'll also be getting fiber, which helps you feel full.
建议：适量的面食即可。多吃面包，大米，全谷类食物，因为这些食物比白面条富含更多的维他命和矿物质，也更容易让你有饱腹感，让你更加地苗条。

Myth No. 4: Coffee Can Help You Lose Weight
误区四：喝咖啡有助于减肥。

The reality: While coffee may temporarily squelch your appetite, drinking a couple of cups a day won't have enough of an effect to help you lose weight. Besides, pouring too much coffee into your system―drinking, say, four to seven cups a day―may lead to anxiety, sleeplessness, and an increase in heart rate and blood pressure.
真相：虽然咖啡会暂时抑制你的食欲，但一天喝多少杯的咖啡也不足以帮助你燃烧脂肪。另外，喝太多的咖啡，4-7杯，就可能导致你焦虑，失眠，心率失调以及血压升高。

The best advice: Enjoy a cup or two of coffee (or tea) every day, if you please. Just be sure that if you add anything to the brew―like cream, sugar, or cocoa powder―you take those calories into account.
建议：每天喝那么一两杯咖啡或者茶水。只是在添加奶油，糖，或者可可粉的时候，考虑一下将产生的热量。

Myth No. 5: Milk Can Help You Lose Weight
误区五：牛奶能帮你减肥。

The reality: Dairy doesn't appear to have magic properties. A few studies from the mid-2000s concluded that dieters who consumed dairy lost more weight than dieters who did not. But other studies showed no effect.
真相：乳制品并没有神奇的能力。研究表明，靠喝牛奶减肥的人并没有比那些不喝的人瘦多少。

The best advice: Go ahead and eat dairy products, but stick with low-fat versions, which are lower in both calories and unhealthy saturated fats.
建议：继续保持吃乳制品的习惯，但最好吃些低脂的乳制品。