Eat Fat to Lose Weight
摄入脂肪可以减肥
If you've been focused on cutting calories for weight loss, you may think that restricting high-fat ingredients, like cooking oils, nuts, or avocados, is a good strategy. After all, fat has more calories per gram than carbohydrates or protein. But calories alone don't tell the whole story. There are two important reasons to include fat in your weight loss program.
如果你一直是靠减少卡路里来减肥的话，你可能会认为这限制了高脂肪成分，如食用油、坚果或鳄梨，是一个很好的方法。毕竟，脂肪每克比碳水化合物或蛋白质含有更多的热量。但是仅仅是卡路里并不能说明问题的全部。给你两个重要理由，应该把脂肪纳入你的减肥计划。
Fat Is Filling 脂肪给你饱腹感
Fats take longer to digest than carbohydrates and leaves us feeling full for longer. A smaller portion of food is more satisfying when it contains fat. After eating a balanced meal with some natural fats, we may be less interested in snacking between meals.脂肪比碳水化合物需要更长的时间来消化，使我们饱腹感持续的时间更长。当食物的一小部分包含脂肪时，食物就更让人感到心满意足。在吃了一顿含有一些天然脂肪的均衡膳食后，我们可能对两餐之间的零食就不感兴趣了。For example, eating low-fat cereal with skim milk for breakfast may bring on the hunger pangs early in your workday. A whole egg omelet (don't skip the yolks) or a slice of toast topped with avocado or peanut butter may be better for holding you over until lunchtime. That feeling of fullness can help you skip a mid-morning trip to the vending machine, where you're likely to find empty calorie foods.例如，早餐吃低脂谷类食品和脱脂牛奶可能会在你工作日的早期带来饥饿感。一个完整的煎蛋卷（不要舍弃蛋黄）或一片涂有鳄梨或花生酱的吐司可能会让你撑到午餐时间。这种饱腹感可以帮助你免去早上去自动贩卖机的可能，在那里你不太可能找到不含热量的食物。Eating natural foods that contain fat helps weight loss efforts by providing more satiety than low-fat foods, especially highly processed ones. The texture of fat, along with how it moves slowly through the digestive system, signals our brains that we have enjoyed a satisfying meal. Eating more fat and less carbohydrate has been shown to boost leptin levels (the hormone that signals our brain that we're full after eating).吃含脂肪的天然食物比低脂食物，特别是经过高度加工的食物，能提供更多的饱腹感，从而有助于减肥。脂肪的质口感地，以及它如何在消化系统中缓慢移动，向我们的大脑发出信号，我们已经享受到了一顿令人满意的饭菜。吃更多的脂肪和更少的碳水化合物已经被证明可以提高瘦素水平（一种荷尔蒙，它向我们的大脑发出酒足饭饱的信号）。Recommendations to follow a fat-free diet for weight loss are no longer considered sound nutritional advice. Eating this way can lead to overeating and promote feelings of deprivation.无脂肪饮食减肥不再被认为是合理的营养建议。这种饮食方式会导致暴饮暴食，并加剧被剥夺的感觉。Instead, choose higher-fat foods carefully and work on recognizing the right portion size. A single serving of cheese, for example, is just one ounce or about the size of two dominoes. A single serving of peanut butter is just two (level) tablespoons. Though it's not necessary to measure everything you eat, remember that it takes less fat to feel full.取而代之的是，要谨慎选择高脂肪食物，并努力识别正确的份量。例如，一份奶酪只有一盎司，大约有两个多米诺骨牌的大小。一份花生酱只有两汤匙。虽然没有必要测量你所吃的每样东西，但要记住，吃得饱的脂肪要少一些。
Fat Tastes Good 含脂肪的食物好吃
Even when we use healthy meal preparation methods, adding a little bit of fat for flavor can be a good idea. Everything tastes better with a pat of butter or a drizzle of olive oil. We are naturally inclined to prefer the taste of foods that contain fat.即使我们使用健康的膳食准备方法，添加一点脂肪来调味也是个好主意。每样东西加上一点黄油或一点橄榄油味道都会更好。我们自然倾向于喜欢含脂肪食物的味道。If adding some creamy dressing or oil helps you enjoy a fresh salad or plate of roasted vegetables, then this is a win-win. Fat helps our bodies absorb fat-soluble vitamins from vegetables and turns them into a more filling (and delicious) meal. If your vegetables go untouched unless a little bit of butter is added, then go for it. Making veggies taste better means you'll be more inclined to eat them.如果添加一些奶油调味料或油可以帮助你享受新鲜的沙拉或一盘烤蔬菜，那么这是一个双赢。脂肪帮助我们的身体从蔬菜中吸收脂溶性维生素，并把它们变成一顿更充实（更美味）的一餐。如果不加上一点黄油，那你的蔬菜就一口不吃的话，那就去吃带黄油的吧，它可以使得蔬菜的味道更好，也就意味着你会更喜欢吃它们。On the flip side, fat-free products often have extra sugar added to compensate for the loss in flavor. Fat-free salad dressings and desserts are more likely to be high in sugar. The extra sugar in these products makes them less healthy and filling than their higher-fat counterparts. Don't be fooled into assuming that fat-free is healthier.另一方面，不含脂肪的产品通常会添加额外的糖来弥补口感上的损失。不含脂肪的沙拉酱和甜点更可能含糖量高。这些产品中的额外糖分使它们比高脂肪的同类产品更不健康和更缺乏饱腹感。所以，别傻傻地以为无脂肪更健康。
pang 突然的疼痛(或痛苦);
leptin level 瘦素水平
deprivation 剥夺
win-win 双赢
以上就是今天的内容。欢迎继续关注Metro English。2020年10月起，Metro English将为热爱健康饮食的你、正在通过锻炼减脂的你、正在健身的你准备了一期Everything about healthy eating的内容，也就是有关健康饮食的英语学习内容。希望能够在你每天锻炼的时候、每天考虑该吃什么不该吃什么的时候、每天考虑基础代谢和每餐该如何分配的时候，也可以同步学习英语，让英语陪伴你走向健康的每一天。“吃出健康的你”将是我们下个月打卡群的名称，可扫码加入打卡的小伙伴们。
