關於減肥的十大備受質疑的論點(上)

Back in 1905, future U.S. President William Howard Taft worried about so much about his girth − he weighed in excess of 300 pounds (136 kilograms) − that he began corresponding with Dr. Nathaniel E. Yorke-Davies, an English weight-loss guru. Yorke-Davies put Taft on a strict low-carb, low-fat regimen that included a three-page list of foods he was permitted to eat and ones he had to avoid. It actually worked − Taft lost 60 pounds (27 kilograms). Feeling successful, Taft then strayed from the diet and got even heavier than he was before.

早在1905年，準美國總統威廉·霍華德·塔夫脫就對自己的腰圍憂心忡忡，你知道嗎？他的體重已經超過了300磅（136kg）！於是他開始同英國減肥權威納撒尼爾·E·約克戴維斯醫生深入交流，以減掉自己身上那些肥嘟嘟的脂肪。納撒尼爾醫生給塔夫脫制訂了一個低碳水化合物低脂肪攝入的減肥方案，足足列出了三頁清單，上面滿滿當當地寫着什麼食物可以吃，什麼食物連碰都不要碰。塔夫脫看到這個減肥方案，自己也覺得信心滿滿，彷彿體重趨於正常已經觸手可得，可他卻並沒有堅持到底，導致拋棄減肥食譜大快朵頤的他甚至比以前還要胖了。事實證明這個定製的養生法非常的有用，塔夫脫的體重減輕了60磅（27kg）。塔夫脫感受到了成功的喜悅，然而卻偏離了飲食，變得比以前還重。

Sounds familiar, doesn't it? Since Taft's time, Americans have followed other diet doctors, and tried various sorts of exotic regimens − ranging from the 1930s Hollywood Diet, which emphasized eating a grapefruit with each meal to today's Paleo Diet, which supposedly aims to emulate our hunter-gatherer ancestors. We've heard plenty of weight-loss advice over the years as well, about which foods to eat, when to eat them and which combinations to avoid. And we've seen weight-loss experts give conflicting opinions or change their minds about what's really making us fat. In truth, a lot of popular ideas about weight loss and gain, including ones that once were championed by Medical experts, haven't held up to scientific scrutiny. Here are 10 truisms that are now being questioned.

這種情況似曾相識吧？從塔夫脫那個年代開始，美國人聽從各種各樣減肥醫生提供的五花八門的減肥方案，嘗試了各種各樣獨特的減肥法——從1930年代強調每一餐都要吃葡萄柚的“好萊塢飲食法”到今天這種模仿採集狩獵的祖先飲食結構的“原始人飲食法”，花樣繁多，琳琅滿目。我們已經道聽途說太多的減肥方案了，該吃什麼，不該吃什麼，什麼食物與什麼食物不能同時攝入等等，我們也已經看到太多出自減肥專家之口的觀點了，他們各執一詞也好，他們針鋒相對也罷，可到底是什麼才導致我們發胖的啊！這些年來我們也聽說了各種各樣的減肥方法，包括該吃哪些食物，什麼時候吃，哪些不能同時吃……同樣，我們也見證了不少專家自相矛盾的觀點，或者他們也沒有搞清楚到底是什麼讓我們長胖的。實際上，包括那些曾經被醫學專家認可的關於長胖和減肥的主流觀點在內，幾乎沒有一個有相對科學的證明。以下10個是我們老生常談的觀點，現階段卻備受質疑。

Lose Weight, Follow the Right (Fad) Diet

10.想要瘦，就得追隨“正確的”（風靡一時）飲食法

Over the years, experts have preached the benefits of all sorts of diets, from the cabbage soup to the Atkins to the Mediterranean diets. Back in the 1990s, one of the hottest fads was the zone diet, which called for a precise ratio of carbohydrates, fat and protein at each meal. In the 2000s, actress Gwyneth Paltrow championed the macrobiotic diet, a regimen based upon whole grains and vegetables. Makes you wonder which ones really work.

近些年來，從阿特金斯捲心菜湯法到地中海飲食法，專家們一直在鼓吹各種各樣減肥飲食法的優點。早在上世紀90年代，最時新的飲食方法爲區域節食法，該節食法對每一餐攝入的糖分、脂肪和蛋白質的配比規定都相當苛刻。在2000年代，演員格溫妮絲·帕特洛着力提倡生機飲食法，是一種以所有穀物和蔬菜爲基礎的飲食法。魚龍混雜的飲食法，讓你完全不知所措。

According to a 2013 article in the Journal of the American Medical Association, there's no scientific evidence that any one of these weight reduction plans is better than the others. An analysis of numerous randomized trials of various diets showed that the differences in their effect on metabolism and body weight was small − the average variation was only 2.2 pounds (1 kilogram) − and inconsistent. However, that doesn't mean that following a diet is necessarily a bad thing. The one consistent effect that the researchers found was that following any sort of reasonable diet and exercise plan would lead to weight loss and improvement in health.

據《美國醫學協會雜誌》2013年的一篇文章報道，沒有科學依據證明哪一個減肥的方法是最好的。針對各種飲食法，專家們進行了大量的隨機臨牀試驗，分析表明，這些飲食法對人體新陳代謝及體重的影響大同小異。平均變量參差不齊，但均在2.2磅（1kg）左右。然而，也不是說上面所說的這些飲食法就一定是件壞事。研究人員一致認爲，只要是合理的飲食方法和鍛鍊計劃，都可以達到減肥及改善自身健康狀況的目的。

er to Lose Weight Gradually Than Rapidly

9.減肥要循序漸進，可不要追求速成

This is something that you'll hear repeated a lot, and it sounds logical. After all, isn't it risky to lose a lot of weight fast? Many people have tried really extreme measures − so-called "crash diets" where you might eat just 800 calories a day, combined sometimes with ingesting odd stuff such as cayenne pepper. Doctors worry, and rightfully so, about dieters eating so little that they deprive their bodies of vital nutrients such as potassium, magnesium and copper, which can cause heartbeat irregularities and other scary side effects.

想必這句話總是不厭其煩的在你腦海中迴盪，不過好像說的也真像那麼回事。可說到底，快速減肥是不是有風險的呢？我們身邊不少人都嘗試過那個“地獄式減肥法”吧，它要求我們每天的能量攝入只能在800卡路里以內，甚至有時還要攝入像辣椒粉這樣奇怪的東西。這樣極端的減肥法讓人心力交瘁。醫生質疑到，如此少量的飲食會剝奪人體對鉀、鎂、銅等重要營養元素的攝取。長期缺少這些營養元素，將會一定程度上引起心律不齊等一些可怕的副作用。

Even when aggressive diets are safe, health experts have said they usually are counterproductive. The reasoning was that rapid weight loss slowed down your metabolism, so over the longer term, you'd stop losing weight and even start gaining it again. But research doesn't back that argument up. According to a 2013 New England Journal of Medicine article, experimental trials showed that people who achieve rapid weight loss actually tended to weigh less at the end of longer-term follow-ups as well. "A recommendation to lose weight more slowly might interfere with the ultimate success of weight-loss efforts," the researchers concluded.

即使這樣激進的減肥法是安全的，健康專家還是表示，這樣的做法往往會適得其反。其理由是，激進而快速的減肥減緩了身體新陳代謝的速度。長此以往，一旦恢復飲食，你還是會迅速復胖。但有研究並不支持這一觀點。2013年，發表於《新英格蘭醫學雜誌》的一篇文章中寫道，實驗表明，那些快速減肥的人往往在減肥之後的長期內體重依然會有少許的減少。研究總結到，“過慢的減重會妨礙減肥的最終成功”。

ng After 8 p.m. Makes You Fatter

8.晚上八點以後再吃東西，可就要變肥了

This is another one that seems to make perfect sense. Pioneering nutrition guru Adelle Davis famously advised people to eat like a king at breakfast and a pauper at dinner. And we've all heard the adage that if we eat too much too late in the evening, our sleeping (or TV-watching) bodies won't burn many calories, and we'll only end up storing more fat.

深夜饞蟲復甦，來頓美餐刺激味蕾真是完美享受。著名的營養學家阿德勒·戴維斯曾提出，早餐是天食，要像國王的御膳般豐富；而晚餐是鬼食，如乞丐般飢腸轆轆最好。衆所周知，大晚上吃太多然後睡覺或者躺在牀上看電視，熱量無法消耗就會轉變成脂肪堆積在體內。

But again, science doesn't back up that belief. In the mid-2000s, researchers from Oregon Health and Science University charted the eating habits of monkeys as part of a study on the effect of menopause on weight gain. They discovered that when left to their own devices, the primates ate on different schedules, with many consuming most of their food in the evenings and late at night. There turned out to be no correlation between weight gain and the time of feeding. There is a caveat however: People tend to snack after dinner while watching TV or surfing the net. If you do that in addition to your regular meals, the increased caloric consumption will show up on the scale.

然而這一說法並沒有得到科學證實。大約在2000年，俄勒岡健康與科學大學的研究人員將對猴子日常飲食習慣的實驗數據繪成分佈圖表，以此研究處於更年期的母猴飲食習慣對其自身體重的影響。研究發現，如果放任這些靈長目動物自主進食，它們的進食都偏向分佈在晚間或深夜，並且體重的增加和進食時間沒什麼關係。儘管如此，還是要提醒一下：晚飯後人們總喜歡邊看電視或上網再邊吃點零食消遣，最好別這樣，否則多餘的卡路里就要變成身上的贅肉啦。

re of the Freshman 15

7.初入大學第一年，當心增重15磅

For decades, it's been accepted as truth that college students (especially women) will pack on the pounds during their first year of college. The phenomenon was once known as the "freshman 10," (meaning, a 10 pound weight gain) but since the late '80s, it's escalated to the "freshman 15," which we suppose is the equivalent of dietary grade inflation. The truism is still taken so seriously that the news program "Good Morning America" did a 2014 segment titled "Beat the Freshman 15" and offered helpful tips such as, "The dining hall is not an all-you-can-eat steakhouse".

進入大學的第一年是體重增長相當瘋狂的一年，女生更是明顯。這似乎是全世界大學生都會經歷的一個過程，這一現象一度被稱爲“發胖症（freshman 10）”（freshman 10，意爲初入大學第一年會增重10磅），但自上世紀80年代起，這一現象便升級爲“發胖症（freshman 15）”，從科學角度上說是因爲飲食分數的膨脹。這種現象由來已久，在美國好像已經司空見慣。《早安美國》去年製作了一檔新節目《走吧！Freshman 15》，裏面給出了一些相當實用的建議，其中一條“別把食堂當成美味天堂”真是直擊大學生的要害呀。

However, the "freshman 15" is really a myth. In a 2008 study published in the Journal of American College Health, 121 freshmen at a northeastern university reported an average weight gain of 2.7 pounds (1 kilogram), with men (3.7 pounds) actually gaining more weight than women (1.7 pounds). Only half of the students gained weight at all, and the gains were about 7 pounds on average. A third of the students had no weight gain, and 15 percent actually lost weight during freshman year. Yes, you'll probably eat more at college than you did in high school (the 3- pound gain is still more than the average person gains in a year), and you should be careful with your diet, but chances are you won't pork up by 15 pounds.

然而，這種現象也只是奇譚而已。2008年，發表在《美國大學健康》期刊裏的一份實驗報告顯示，美國東北一所高校裏，121名新生調查對象一年內平均增重2.7磅，約1公斤，而且男生（3.7磅）比女生（1.7磅）增重更多。這些學生中，只有一半體重明顯飆升，平均在七磅以上，三分之一的學生體重沒有明顯改變，甚至有15%的學生體重反而出現了下降。進入大學，校園環境和學習氛圍相比高中寬鬆很多，許多學生胃口越來越好，但還是要有所節制，不然你可能增重都不止15磅哦！

're Gaining Weight Because You Lack Dairy

6.你之所以胖，是因爲你缺乏乳製品

This one might have gotten started in the mid-2000s, when a study found that obese adults, who ate three 6-ounce (170-gram) servings of fat-free yogurt as part of a reduced-calorie diet, lost 22 percent more weight than dieters who simply cut calories. Even more appealingly, the study, which was funded in part by a company that manufactures yogurt, found that the yogurt eaters lost more fat in the belly area than the control group. And that's what everybody wants, right? The hypothesis was that calcium and protein from low-fat dairy products somehow helped to burn fat and melt off the pounds.

這項研究可能開始於21世紀中期，研究發現，肥胖的成年人吃3份6盎司（170g）脫脂酸奶作爲減少卡路里飲食的一部分，比那些靠單純減少卡路里攝入的節食者減重效果要好的多。甚至更吸引人的是，這項由酸奶生產製造公司出資的研究，發現酸奶食用者腹部減重比控制奶製品的人羣要多，這不就是每個人所希望的嗎？該假說聲稱，低脂奶製品中的鈣和蛋白質從一定程度上有助於燃燒脂肪，減少體重。

Thanks, yogurt company! That sounds like a pretty good deal, since yogurt tastes better than some of the other exotic concoctions that dieters are willing to consume. But a study published in 2012 analyzed data from previous studies and found that dairy consumption, in itself, didn't have any significant effect on body weight or fat loss. Also, it had only "modest" benefits as part of a reduced-calorie regimen.

真是太感謝酸奶公司了！這聽起來多棒啊，畢竟，酸奶比起那些節食者們選擇的奇奇怪怪的調製食物味道好多了。但2012年公佈的一項研究通過分析以往研究的數據表明，就乳製品本身而言，不會對體重或脂肪產生任何影響。此外，在我們控制攝入卡路里的計劃中，它只是一個不錯的選擇罷了。

審校：省略珺 編輯：煙囪 來源：前十網