怎樣才能多吃不胖？

Is it possible to eat a lot without getting fat?

有可能多吃還不胖嗎?

獲得50.8k好評(píng)的回答@Matjaz Macuh：

Yes, of course. Here’s how you do it.

是的，當(dāng)然可以，以下就是你需要做的。

You have to prioritize low energy density foods. Energy density can be described as how much energy a certain food contains per gram of food.

你要區(qū)分出能量密度低的食物。能量密度指的是每克食物所含的能量。

Low energy density foods are foods which contain fewer calories per gram. For example vegetables, fruit, lean protein (like skinless chicken breast, non-fat fish, egg whites etc.).

能量密度低的食物每克所含的熱量更少。比如蔬菜、水果、精瘦蛋白質(zhì)(如去皮雞胸肉、脫脂魚肉、雞蛋清等)。

On the other end of the spectrum foods, high energy density foods are nuts (and butter made from nuts like peanut butter, almond butter), seeds, fattier cuts of meat, whole milk and products made from whole meat.

與之相對(duì)的能量密度高的食物有堅(jiān)果(還有堅(jiān)果做的醬，像花生醬、杏仁醬)、種子、肥肉、全脂牛奶和整塊肉制品。

Prioritizing foods high in fiber is also important because fiber is very filling. I have already mentioned some higher fibrous foods like fruits and veggies. Good options would also be legumes.

優(yōu)先選擇高纖維的食物也很重要，因?yàn)槔w維能填飽肚子，我已經(jīng)提到了一些高纖維的食物，如水果和蔬菜，豆類也是很好的選擇。

Eat enough protein as well, as protein is the most filling out of the three macronutrients (protein, fat, and carbohydrates).

也要補(bǔ)充足夠的蛋白質(zhì)，因?yàn)樵谌N宏量營養(yǎng)素(蛋白質(zhì)、脂肪和碳水化合物)中蛋白質(zhì)是最能填飽肚子的。

Remember, energy balance is still key. Even if you implement all of the above strategies and eat over your daily energy needs you will gain weight so be careful.

記住，能量平衡依然是關(guān)鍵，即使上面這些策略你都用了，但攝入能量超出了每日能量所需也會(huì)變胖，所以你要注意。

獲得26.2k好評(píng)的回答@Waqas Hassn：

My everyday calories are between 2500–3000 and on weekends I’d even splurge to 6000 calories. All year round I stay between 10-12% body fat at about 75 kg. So yes, it is damn well possible to eat a lot without getting fat. I’ve experimented with all sorts of diets, and found that the only one that’s sustainable is going carb-less, and high on proteins and fats.

我每天攝取的熱量在2500–3000卡路里之間，周末甚至?xí)驮鲋?000卡路里。全年我的身體脂肪含量都保持在10-12%，體重約75kg。所以是的，多吃還不胖是非常有可能的。我嘗試過所有飲食，發(fā)現(xiàn)唯一效果持久的就是低碳水化合物、高蛋白質(zhì)和脂肪的飲食。

Biology of Fat Loss

生物學(xué)角度的降脂

Most people think that eating fats will make you fat. Carbs, and not fats, make you gain weight.

大多數(shù)人認(rèn)為攝入脂肪會(huì)使人發(fā)胖。其實(shí)是碳水化合物使人增重，并非脂肪。

Carbs = carbohydrates = naturally occurring carbs + added sugar carbs

碳水化合物=糖類=天然形成的糖類+人工添加的糖分

You are allowed to eat all of these – as much as you want:

下面所有的你都可以吃——吃多少都可以：

1.All Meats – No meat is superior or inferior to another. Chicken, beef, fish, mutton, pork. At least twice a day.

1.所有肉類——肉沒有高低之分，雞肉、牛肉、魚肉、羊肉、豬肉。至少一天吃兩次。

2.All Vegetables – Just like meats, no veg is superior or inferior to another.

2.所有蔬菜——跟肉類一樣，蔬菜也沒有好壞之分。

3.All Daals (lentils and legumes) – Lentils and legumes are a great source of both proteins and natural carbs that don’t spike the blood sugar.

3.所有豆醬(扁豆和豆類)——扁豆和豆類都是蛋白質(zhì)和天然碳水化合物很好的來源，還不會(huì)使血糖激增。

4.All Nuts – For your munching habits, you will have to shift you from Lays and Pringles to Nuts (peanuts, almonds, cashew nuts, etc.)

4.所有堅(jiān)果——如果你有咀嚼習(xí)慣，可以把樂事和品客薯片換成堅(jiān)果(花生、杏仁、腰果等)。

5.All kinds of Oils and Butter – Finally someone is telling you not to care about how much oil there is in your meal.

5.所有油和黃油——最后要告訴你不要在乎飲食里有多少油。

6.Eat everything on Cheat Day – No restrictions on this day. Eat fast food, drink alcohol, eat biryani – whatever makes you feel good.

6.“放松日”隨便吃——這一天沒限制。吃快餐、喝酒、吃印度比爾亞尼菜，想吃什么就吃什么。

Our body can store just as much extra calories in the form of fat in a day. All the excess calories you will eat will be excreted out so don’t worry about eating a lot.

我們的身體每天只能將一定量的額外熱量轉(zhuǎn)化成脂肪，你吃掉的所有多余的熱量都會(huì)被排出體外，所以不必?fù)?dān)心吃太多。