零碳水化合物飲食或是最簡單的減肥方法 但真的安全嗎

The Zero Carb Diet May Be a Simple Way to Lose Weight—But Is It Safe?

零碳水化合物飲食或是最簡單的減肥方法—但真的安全嗎

Low carb diets have been popular for years. But lately I've been hearing about a zero carb diet, and it has me worried. Depending on what you choose to eat, a no carb diet may be even more restrictive than a keto diet. While there's no precise limit to the grams allowed per day, this approach essentially involves eliminating as much carbohydrate as possible. Considering that vegetables typically contain 3 to 4 grams of net carb (that's grams of total carb minus grams of fiber) per cup, and an ounce of nuts provides about the same, a truly zero carb goal eliminates more health-protective foods than any other diet.

多年來，低碳水化合物飲食頗受歡迎。但最近，我聽到了其它說法：零碳水化合物飲食，不禁有點擔心。根據您的選擇，零碳水化合物飲食可能比生酮飲食更具限制性。雖然並沒有明確規定每天攝入的碳水化合物克數，但這一方法旨在儘可能的抵制碳水化合物。若一杯蔬菜通常含有3至4克淨碳水化合物（即總碳水化合物克數減去纖維克數），而一盎司堅果也差不多提供3至4克淨碳水化合物，那麼若想真正實現零碳水化合物飲食，你需要抵制更多有益健康的食物。

This approach reminds me of the fat free fad I encountered when I first became a dietitian, in that it pushes a trending philosophy to the extreme. Several years ago, when fat was vilified, I saw clients who became obsessed with avoiding fat at all costs. If something contained even half a gram of fat per serving, they would banish it. This mentality led to filling the fat void with carbs and sugar, which ultimately led to weight gain and a host of fat deficiency side effects, from dry skin to hormone imbalances.

這種方法讓我回想起當初我成爲營養師時的無脂肪熱潮，因爲它將一種潮流理念推向了極致。幾年前，當人們都在排擠脂肪時，我的一些客戶也在不惜一切代價的避開脂肪。即使一份食物只含有半克脂肪，他們也會放棄。這種心態導致他們攝入碳水化合物和糖來填補脂肪不足帶來的空缺，從而導致體重增加，以及因缺乏脂肪而造成的一系列副作用，如皮膚乾燥和激素失衡。

As with fat, the focus with carbohydrates should be quality and balance, not banishment. It's absolutely true that there are some bad car+bs, such as processed grains and refined sugar; but that's just part of the carb story. Here's an analogy I use with my clients: Some types of workouts can lead to injury. But that being true, it doesn't mean you should avoid working out completely. The goal with exercise is to engage in the right type and amount in order to gain benefits. And the same is true for carbs.

和脂肪一樣，對待碳水化合物的態度應該是追求質量和平衡，而非一棍子打死。的確，市場上存在“壞碳水化合物”，比如加工穀物和精製糖；但這只是事物的一個方面啊。我通常與客戶作這一類比：有些鍛鍊會導致受傷。即便如此，這也並不意味着你應該杜絕一切鍛鍊啊。鍛鍊的目的是找出適合自己的鍛鍊方式和鍛鍊量，從而獲得益處。對碳水化合物而言也是如此。

Losing and maintaining a healthy weight and preventing diseases like diabetes doesn't require such extreme carb limits. In fact, the side effects of attempting to eliminate all carbs are very impactful for both quality of life and health.

減肥、保持健康體重，以及預防糖尿病等疾病並不需要如此極端地限制碳水化合物攝入量。事實上，杜絕一切碳水化合物所帶來的副作用對生活質量和健康程度都會造成重大影響。