(2) Why Say No to Fad Diets? 看清新兴食尚的是与否 (2)

More people are getting aware of their weight, body size and health, there are many novel diets that are promoted as ‘healthier’. Many of them are advocated by popular celebrities, their fans will soon become the followers of such diet. Also, many bloggers would share some nutrition information online, however, they may not have certain nutrition qualifications to give or explain such nutrition knowledge.

更多的人正在意识到他们的体重,身体大小和健康,有许多新的饮食被促进为“更健康”。 其中许多人都是受到流行名人的支持,他们的粉丝很快就会成为这种饮食的追随者。 此外,许多博客会在网上分享一些营养信息,但是,他们可能没有一定的营养资质来给出或解释这样的营养知识。

 

SUMMARY OF CONTENTS 内容摘要:

5. Green juices 绿色蔬果汁排毒法

6. Paleo diet 原始饮食法

7. Sugar free diet 无糖饮食法

8. The VB6 diet 6点前素食饮食法

5. Green juices 绿色蔬果汁排毒法

Celebrities who follow it: Rosie Huntington-Whiteley, Blake Lively, Gwyneth Paltrow, etc

What is it? This is another way of ‘detoxing’, green juices are just juices or smoothies of different vegetables, fruits and some particular powders, etc.

Author Katherine: The ‘green juices’ is a good idea only if you want to increase your intakes of vegetables and fibre. Such green juices can serve as an addition to your normal diet, to make it healthier. Just by drinking this, you would be short of many essential nutrients to support your daily lives. So, do not risk it. Some green juices recipes list out ingredients like avocado, nuts, coconut oil, which are high in energy and fats, if you drink these juices on top of your normal diet, you are more prone to gaining weight. Dietitians always advocate for fresh vegetables and fruits as a whole, unless you have dental or chewing problems, you may go for juices. Also, fruit juices may contain high sugar levels, so keep it low as 100-150 mL a day to avoid overshooting your daily calorie and sugar limits.

明星效应:Rosie Huntington-Whiteley,Blake Lively,Gwyneth Paltrow等

它是什么呢?这也是一种“排毒”的饮食方,绿色果汁只不过是混合不同蔬菜、水果和一些“有特殊功效”粉末的果汁或冰沙。

作者Katherine:如果你想增加你的蔬菜和纤维的摄入量,那“绿色果汁”的确很好。这种绿色果汁可以作为您日常饮食的一种“营养补充剂”。但是如果一天都只喝这类果汁,你会缺少许多必要营养元素来维持你的健康。所以,不要随便冒这个险。所谓“绿色果汁”的食谱常常包括鳄梨、坚果、椰子油等高热量和高脂肪的成分,在你的正常饮食习惯的基础上,如果你喝这些果汁,很容易就会增加体重。营养师时常主张多吃新鲜蔬菜和水果,如果你有牙齿或咀嚼方面的问题,那么你比较适合把这些蔬果榨汁来喝,记得要利用起榨汁留下来的蔬果渣(以后还会分享相应的食谱给大家),当然现在也有很多新的榨汁技术,可以保留所有粗纤维来完善营养。此外,一杯自制无糖果汁有时候需要好几个水果来榨满一个家用杯子,因此很容易导致糖分过高;外面买的果汁更是很难避免多余的添加剂和糖分,因此,如果喝果汁的话,每天尽量控制在100-150毫升果汁即可,以避免超过你每日的卡路里和糖的应摄取量。

6. Paleo diet 原始饮食法

Celebrities who follow it: Miley Cyrus, Matthew McConaughey, etc

What is it? Other names for ‘Paleo diet’ are ‘the Caveman diet’, ‘the Palaeolithic diet’ and ‘the Stone Age diet’. It contains foods that are only consumed in Neanderthals in the prehistoric era. Other foods like dairy, processed fats, salt, coffee, alcohol, grains, legumes, sugars are excluded from this diet.

Author Katherine: As you see, by following this diet, you are avoiding lots of food groups, may be many of your favourite foods. If you follow your diet, you may find yourself hard to socialise as well as usual at parties or other social events where they provide foods and drinks. Although there are many social groups where all Paleo diet followers gather together to share Paleo meal ideas and mingle, however, this is still not as a big proportion of the population like vegetarian, Halal, allergy-free, etc. As this diet avoids dairy products, your dietitian would worry about your bone health, which can affect your walking and chewing, unless you carefully plan your dietary sources of calcium to replace the missing dairy group in your diet. Same for many other nutrients, further consequent nutrient deficiencies predicted. One thing that is good about this diet is that followers shall avoid processed foods, which is beneficial to certain populations with medical concerns. If you are all healthy and sound well, you do not have to avoid any food group.

明星效应:麦莉·赛勒斯,马修·麦康纳等

它是什么呢? ‘Paleo diet’也被称为是’the Caveman diet’,’the Palaeolithic diet’和’the Stone Age diet’。它是指尼安德特人在史前时代所食用的所有食物,不包括其他食物如奶制品,人工脂肪、盐、咖啡、酒精、谷物、豆类、各种糖类。

作者Katherine:正如你所看到的,通过遵循这种饮食习惯,你避开了许多的食物种类,很可能包括你最喜欢的食物。如此的饮食习惯,你可能会发现自己很难在社交活动中像往常一样和大家一起吃吃喝喝。虽然现在也会有Paleo饮食追随者的聚会,他们聚集在一起,分享Paleo膳食的过程和有趣的食谱,但是,他们仍然属于一小部分人群,还未被餐饮大众像是对素食主义、清真餐、食物过敏等如此的接受和重视。由于这种饮食避开了乳制品摄取,营养师会担心你的骨骼健康,因为有可能会影响你的行走和咀嚼,除非你每天十分仔细得安排你的所有膳食元素的摄取。与许多其他营养素相同,随之而来的营养素缺乏是可以预测得到的。原始人式饮食倒是有一个好处,就是追随者避免了大量的加工食品,这对于所有人群都是很有益的。如果你身心都健康,你完全没有必要避免七大营养种类【碳水化合物、健康脂肪、蛋白质、水分、矿物质、微量元素、粗纤维】,反而要适量摄取各个种类的食物。

7. Sugar-free diet 无糖饮食法

Celebrities who follow it: Tom Hanks, Alec Baldwin, etc

What is it? As the name suggests, the ‘Sugar-free diet’ is to eliminate all sugars from your diet, often carbohydrates too.

Author Katherine: It is often promoted to reduce our intakes of free sugars, add less sugar when eating and cooking and eat less sugary foods, for both adults and children. Think about what foods we eat everyday contain sugar? Well, the answer is most of them, vegetables, fruits, nuts, dairy products, grains, etc. Some suggest replacing these sugars with palm sugar or honey, however, these replacers are just another form of sugar. It is hard to organise a balanced and healthy sugar-free diet. You should understand “why you would want to follow such a diet?” and “do you really need it?”, if you cannot answer these two questions, you shall talk to your dietitian. Remember, eat less sugar or sugary foods, instead of not eating sugar at all.

明星效应:汤姆·汉克斯,亚历克·鲍德温等

它是什么呢? 顾名思义,“无糖饮食”是从你的饮食中去除所有糖份的来源,大多数为含碳水化合物的食物种类。

作者Katherine:无糖饮食主要是鼓励,无论成人还是小孩,减少所可能摄取的糖分。例如在烹饪或餐桌上,都不添加糖或含糖的食物。

那么,我们每天吃的食物,哪些是含糖的呢? 答案是基本上所有食物都含糖分,比如蔬菜、水果、坚果、乳制品、谷物等。一些博主还会建议用棕榈糖或蜂蜜替代这些糖,然而,这些替代品不过只是换了另一种形式的糖,它们仍然是糖,所以这些提议是没有意义的。

一个平衡和健康的无糖饮食法是很难做到的,你应该要想明白一个问题,那就是“为什么你想要遵循这样的饮食法呢?”,还有就是“你真的需要这样的饮食法吗?”,如果你回答不了这两个问题,那你应该找你的营养师谈谈了。 要记住,尽量少吃糖和含糖的食物,但并不是完全不吃糖。

 

8. VB6 diet 6点前素食饮食法


Celebrities who follow it: Beyoncé and Dita VanTeeese

What is it? The VB6 Diet stands for ‘Vegan Before 6PM Diet’, it is also known as the Mark Bittman’s diet. It asks followers to go vegan before 6 p.m., after 6 p.m. followers can eat whatever they want.

Author Katherine: Being a vegan, you shall avoid all animal foods and anything that is made with or of animal products. The vegan diet is low in processed foods, high in natural and plant-based foods. This certainly is good for most individuals who live a stressful life and certain patients who concern about their blood pressure and heart health, by avoiding or limiting animal products. However, ‘no-limit’ rule after 6 p.m. from this diet brings concerns. The food intake after 6 p.m. can add extra calories, particularly empty calories, trans and saturated fats. There are vulnerable individuals who may suffer from ‘hanger’, from starving before 6 p.m. and release all the ‘hanger’ by eating more and unnecessary foods, after 6 p.m.

明星效应:碧昂斯和迪塔·范·缇斯

它是什么呢? VB6饮食法为“下午6点之前全素食饮食法”,也称为马克·比特曼(创始人)的饮食法。 它要求追随者们在下午6点前要完全素食,但下午6点后呢,就可以吃/喝任何他们想要吃/喝的东西了。

作者Katherine:作为一个素食主义者,你应该避免所有的动物食品和任何用动物产品制造的东西。 纯素食是一种含有极少加工食品,却富含纯天然、植物性食品的一种饮食法。 这当然对于大多数有过多生活压力的人和担心血压和心脏健康的患者,通过避免或限制动物产品是十分有益的。 然而,这种饮食所规定的下午6点之后的“无限制”规则却引起极大的关注,甚至担心。 下午6点后的食物摄入无疑会增加额外的卡路里摄取,特别是‘empty calorie’【含有极高热量和极低必需营养素】、反式脂肪和饱和脂肪。 某些特殊人群就极有可能会在这个规则下,引起更多的健康隐患,还会有可能因饥饿感而导致情绪失控,在下午6点之前挨饿,下午6点之后通过吃更多的食物来弥补。

THINGS TO CLARIFY 必须澄清这些:

Fad diets are sometimes based on some healthy ideas, you may consider some. If you are well aware of how to planning your balanced meals and perfectly healthy.

Gluten free diet is not a fad diet, it is originally a therapeutic diet for patients who is allergic to or cannot tolerate gluten. There are healthy individuals who follow gluten-free diet for weight management. This is because that the food group (Grains), that provide the majority of gluten, contain a significant amount of energy. Cutting it out in one’s diet can reduce pretty some amount of calories and therefore, it helps with weight management. However, we need grains/carbohydrates as our energy fuel. Also, grains are good sources of B vitamins which are essential for our health maintenance.

Fad饮食通常基于一些健康的想法,你可以考虑一些,如果你很好地知道如何规划你的平衡膳食和完美的健康。

不含麸质的饮食不是一种温和的饮食,它最初是对过敏或不能耐受麸质的患者的治疗性饮食。 有健康的个体遵循无麸质饮食的体重管理。 这是因为,提供大部分麸质的食物组(谷物)含有大量的能量。 在一个人的饮食中切割它可以减少一些卡路里,因此,它有助于体重管理。 然而,我们需要谷物/碳水化合物作为我们的能量燃料。 此外,谷物是维生素B的好来源,这对我们的健康维护至关重要。

Photos from:

https://healtheducationanswers.wordpress.com/2016/08/16/do-fad-diets-really-work/

http://www.healthy-eating-better-living.com/dietreviews.html

http://www.livestrong.com/article/684-facts-diet-pill-addiction/

http://authenticsimplicity.net/2013/07/vegan-by-day-omnivore-by-night-mark-bittmans-vb6/


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