减少脂肪的摄取。
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.
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!
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.
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.
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.
Over an 11-week period, the lower-fat group gradually increased its daily calories by 35 percent —that is, they ate one and a third times as much food as before — but in low-fat foods. The higher-fat eaters did not increase their calorie intake.
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.”
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.”
A hefty casserole of rice mixed with vegetables and topped with a large baked chicken breast is a typical dinner. “Dinner used to be a slab of red meat swimming in grease,” he recalls.
Which brings up another interesting point: Eating fatty food, researchers have discovered, makes you want to eat even more of it.
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.
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.
如果你为了减重只想作一项改变，那就是减少脂肪的摄取。事实证明你吃什么就会像什么，而不是你所吃的量。你可能必须狼吞虎咽地吃下一个超大的苹果才等于你所吃的那盘玉米脆片及一小匙――梨酱所含的热量。
一盎司的脂肪所含的热量不但是同量的蛋白质或醣类的两倍，而且会“快速地”转化为体脂肪。
在一项研究中，研究人员追踪一组为数三百零三名并不想以正规的节食餐来减重的妇女。他们指示其中一半的成员食用低脂肪的食物，而另一半人员则在不管脂肪摄取量的情况下减少热量的摄取。
一年后，减少热量摄取的那一组人员每天所吸收的脂肪大约减少了九公克，并且减轻了一磅的体重。而另一方面，食用低脂肪食物的那一组则每天减少了四十五点三公克的脂肪摄取量并且减去了十磅的体重。
另一项研究则是观察那些减少脂肪摄取量但增加食量以弥补脂肪的人是如何最后仍可瘦下来。总共有十三名女子被分成二组。其中一组每天热量的摄取量有百分之二十到二十五来自脂肪，另一组的比例则是百分之三十五到四十。
在为期十一个星期的过程中，食用低脂肪的那一组采渐进的方式每天增加百分之三十五的热量，换言之，他们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组所摄取的热量则不增加。
十一个星期结束时，食用低脂肪的那一组，他们所减轻的体重为食用较高脂食物的那一组的两倍，研究人员下结论说：“这些结果证明，藉由减少饮食中的脂肪量，而不需要主动减少食物的摄取量。”
担任安全工程师的戴夫多明古兹只藉由减少脂肪摄取量便在六个月内减去了将近三十五磅。“我不计算食物的热量，”他说道。“那使我抓狂。但你应该看看我吃的东西。”
用烤锅烹煮，上面铺有一层烤鸡胸的蔬菜拌饭是我典型的晚餐。他回忆道：“我以前所吃的晚餐通常是一块满是油脂的红肉。”
这个例子产生了另一项有趣的事实：研究人员发现，吃了大鱼大肉就想吃更多的大鱼大肉。
大部份的人都摄取了过多的脂肪。女性平均每天约吃下七十五公克的脂肪，而男性则平均大约吃下一百公克的脂肪。我们每天所吃的脂肪应该不超过四十五到五十五公克，也就是不超过我们每日所摄取的热量三分之一。
这里有一条很好的经验法则，那就是：热量为三百卡的一餐所含的脂肪应少于十公克，而热量为四百卡的一餐所含的脂肪则应少于十三公克。
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