《战胜饥饿感》：想瘦身又管不住嘴？那就健康吃，轻松减

关于本书：

为了变瘦，人们想尽各种办法：节食减肥、运动减肥，还有各种奇奇怪怪的减肥法，比如酸奶减肥法、苹果减肥法、喝水减肥法……

这些方法往往不是没有效果，就是瘦了又会反弹。那我们拿这些肥肉怎么办呢？《战胜饥饿感》这本书就教你怎么吃得健康，又能瘦身。作者对饮食和瘦身的一些常见误解进行了解释，告诉我们怎样才能有效地变瘦，带我们发现如何才能一边享用美食一边消耗脂肪。

本书金句：

1. 按照卡路里含量来吃东西也不一定健康，比如说，同样都含200卡路里，但一份坚果就比一份炸薯条要健康得多。

It’s unhealthy to prioritize certain foods based on their calorie content. A 200-calorie serving of french fries is much more unhealthy, for example, than a 200-calorie serving of nuts.

2. 加工处理过的碳水化合物能迅速地提供能量，就像是往你的血管里打了一针葡萄糖一样，于是胰岛素的含量一下子飙得很高。脂肪细胞为了让你的血糖恢复正常，就会拼命吸收掉这些葡萄糖和脂肪酸。

These refined, or processed, carbohydrates give us an immediate boost of energy. The body in essence is flooded with glucose, which causes insulin levels in your blood to spike. In turn, fat cells work to absorb excess amounts of glucose and fatty acids to remove all that sugar in your blood.

3. 一旦血糖含量过高，胰脏就会分泌更多的胰岛素，这可能会刺激细胞过度增长，而我们体内的控制系统也管不了。如果细胞不受控制的疯长，就有可能转变成癌细胞。

When blood sugar levels are high, your pancreas secretes even more insulin, which can overstimulate cell growth. Your molecular control system may be unable to stem that growth, which can increase your chances of developing cancer.

4. 如果你爱吃没营养的垃圾食品，就会吃掉很多额外的卡路里，体重也就控制不住了。因此，我们要吃分量小又有营养的食物。

If you’re consuming unhealthy foods, you’ll take in more calories than you need and gain weight. Aim to take in a high amount of nutrients from smaller portions, instead.

5. 要吃得谨慎，这对控制食欲来说非常重要。在戒掉饮食中的精制碳水化合物之后，你的细胞对胰岛素就会更敏感，因此只要谨慎地吃，不用吃很多就能觉得饱。

It’s also important to eat mindfully, and indfulness is an important part of staying in control of your cravings. Your cells will become more sensitive to insulin again once you cut out processed carbohydrates from your diet, so you won’t need to eat as many carbs to feel satisfied – as long as you eat mindfully.