肉（来源：沪江英语）
Forget salads - bacon， cheese and cream are the key to weight loss.
别再吃沙拉了——培根、奶酪、奶油才是减肥的关键。
Eating fat - rather than carbohydrates - is the key to slimming down， according to Grant Petersen， author of Eat Bacon， Don‘t Jog.
《吃培根，不运动》一书的作者格兰特·彼得森说，吃脂肪类而非糖类才是瘦下来的关键。
Here， Mr Peterson explains why people should stop eating fruit， and add oil to their morning coffee...
在这里，彼得森先生解释了为什么人们应该停止吃水果，还有早餐咖啡里为什么该加点油。
1 Eat fish， meat， avocados and macadamia nuts
吃鱼、肉、牛油果和澳洲坚果
The good fats are those that have a healthy ratio of omega-6- to omega-3- fatty-acids.
这些好的脂肪中欧米茄-6和欧米茄-3脂肪酸的比例是有利于健康的。
These include fats from：
这些脂肪来自：
Cold-water fish
冷水鱼
Fat from Salmon， sardines， herring， anchovies； shellfish like crab， shrimp， scallops， and oysters.
鲑鱼、沙丁鱼、青鱼、鯷鱼；贝壳类如螃蟹、虾、扇贝和牡蛎。
鱼Grass-fed animals
食草动物
Fats from olives， avocados， and especially macadamia nuts
橄榄、牛油果、尤其是澳洲坚果
Coconut oil
椰油
These fats are good because they are metabolized differently than other fats. They‘re easier to burn as energy， and when you do that you make ketones， an efficient fuel for body， heart， and brain functions.
这些脂肪很好，因为它们的代谢方式与其他脂肪不同。它们更容易作为能量燃烧，燃烧这些脂肪时会产生酮，它是身体、心脏和大脑功能的高效燃料。
2 For breakfast， drink coffee with fat
早餐要喝含脂肪的咖啡
Put three or four tablespoons of butter， ghee， cream， and/or coconut oil in your morning tea or coffee. This is a perfect breakfast.
早茶或咖啡中加入3或4勺黄油、酥油、奶油和/或椰油，这才完美。
3 Fruits are just ‘juicy sugar orbs’
水果就是“多汁的糖球”
Read this out loud： ‘Fruit makes me fat.’
大声说出来：“水果使我发胖。”
It‘s not just the quantity of sugar， but the kind.
不仅含糖量高，而且糖种类多。
Glucose， lactose， sucrose， and other sugars get metabolized （used as fuel） all over your body， but fruit sugar - fructose - goes straight to your liver.
葡萄糖、乳糖、蔗糖和其他糖类在全身被代谢（作为燃料），但水果糖（果糖）直达肝脏。
Since your liver didn‘t evolve to handle huge doses of fructose， it turns it into triglycerides （dangerous fat） and sends it out into your blood， to your arteries， and onto your hips.
因为肝脏还没进化到能消耗大量果糖，它把果糖转化成甘油三脂（危险的脂肪），然后把糖输送到血液中，再到动脉，最后肉就长到屁股上了。
4 Try ‘fasting’ - while eating bacon
试试吃培根时“禁食”
When you cut out all food （including carbs）， your blood-insulin level will drop， you‘ll start to burn body fat， and you’ll stop being hungry.
禁食一切东西时（包括糖类），血液中的胰岛素水平会下降，身体就开始燃烧脂肪，就不感觉饿了。
But when you starve one day， it‘s easy to eat too much the next day.If you want to fast to reduce insulin， there are two ways that work just as well and don’t make you miserable with cravings.
但是饿一天之后，第二天很容易吃多。如果你想通过禁食来降低胰岛素，有两种方法效果很好，还不会使你饿得很痛苦。
The first is to clump all high-fat， low carb eating into any six-hour period： 8am to 2pm， 12 to 6pm， 6pm to 12pm， any you like - and then fast for the subsequent 18 hours.
第一种方法是把所有高脂肪低碳水化合物的食物集中到任意6个小时内：早上8点到下午2点， 中午12点到下午6点， 下午6点到午夜12点，任何你喜欢的时间段都可以，剩下的18个小时就禁食。
The second option is to eat nothing but fat， whenever you like， for 24 hours. For an entire day， eat only cheese， homemade unsugared whipped cream， coconut oil， olive oil， butter， bacon， 2 to 4 ounces of fatty meat， or up to six eggs， depending on how big you are.
第二种方法是一天中想吃东西时，除了脂肪什么都不吃。这一天里只吃奶酪、自制的无糖生奶油、椰油、橄榄油、黄油、培根、2-4盎司的肥肉，或最多6个鸡蛋，这取决于你的体重。
5 Dark bitter vegetables are best
深色味苦的蔬菜最好
Dark， leafy vegetables tend to have more nutrients and taste more bitter than lighter vegetables like cabbages and iceberg lettuce.
深色带叶的蔬菜比浅色蔬菜（像甘蓝和卷心莴苣）所含营养素更多，味道更苦。
深色蔬菜6 Never eat an egg white omelette or potatoes
不要吃煎蛋清和土豆
The yolk is the best part of the egg. It‘s 50 percent of the egg’s protein and all of its fat. Most people think the cholesterol in the yolk will clog your arteries， but it won‘t.
蛋黄是鸡蛋中最好的部分，含整个鸡蛋50%的蛋白质和所有脂肪。大多数人认为蛋黄中的胆固醇会堵塞动脉，其实不然。
Bereft of most nutrients except potassium， potatoes are way too starchy for human health.
土豆中除了钾之外，大部分营养素都没有，对人体健康而言，土豆淀粉含量过高。
If you‘re serious about health， regard all potatoes - even those presented like healthy -like fast-food French fries.
如果你对自己的健康负责，你就要注意所有的土豆，甚至包括那些所谓健康的，像法式炸薯条快餐。
7 Coconut is god
椰子至上
Coconut oil is 66 percent MCTs. MCTs are fat royalty because they aren‘t stored in the body the way other fats are.
椰油中66%是中链甘油三酯，这是脂肪中的皇室成员，因为它们不会像其他脂肪那样储存在体内。
They‘re readily burned as energy and， in the burning， produce more ketones （cell fuel alternative to glucose） than any other kind of fat.
它们容易作为能量燃烧，而且燃烧过程中比其他脂肪产生更多酮（细胞中葡萄糖的替代燃料）。
MCTs aren‘t easy to come by， and coconut products， especially coconut oil， have far more of it than any other food.
中链甘油三酯不易获取，椰子产品，尤其是椰油，比其他食物含更多中链甘油三酯。
8 Eat Greek yoghurt
喝希腊酸奶
Greek yoghurt is regular yoghurt that‘s been drained of some of its juicy whey to make it thicker. The milk sugar （lactose） is in the whey， so as it loses whey， it loses carbs. Between 5 grams and 9 grams is good； over 15 grams is too much.
希腊酸奶是普通酸奶，只是把其中稀的乳清倒掉了以使酸奶更粘稠。乳糖就在乳清中，所以希腊酸奶去掉乳清，就是去掉了糖类。喝5克至9克最好，超过15克就太多了。
Full-fat yoghurt tastes better， is richer than low-fat and nonfat yoghurts， and on a super low-carb program， it‘ll fill you up without making you fat from the extra calories.
全脂酸奶味道更好，比低脂和脱脂酸奶脂肪含量更高，含糖量却超低。这种酸奶能让你喝饱了也不会因为额外吸收热量而发胖。
9 You CAN drink alcohol
你真的可以喝酒
This is good news for booze fans. Spirits are the lowest in carbs， beer is the highest.
这对爱喝酒的人来说是个好消息。烈酒含糖量最低，啤酒最高。
Essentially zero carbs：
基本不含糖的酒：
Whiskey， gin， rum， tequila， Scotch， vodka — as long as they‘re unsweetened and not mixed with sugared soda.
威士忌，杜松子酒，朗姆酒，龙舌兰酒，苏格兰威士忌，伏特加——只要不加糖、不和加糖的苏打水混合就可以。
酒10 Don‘t jog
不要慢跑
This idea is antithetical to the ‘exercise is fun’ notion that drives the exercise industry， but let me be clear about this.
这个想法与推动运动产业发展的“锻炼有益论”背道而驰，请允许我来解释一下。
Skiing， hiking， riding a bike， and surfing are fun， but the exercise is incidental to the fun. Fun is great， but it‘s an inefficient way to get fit. I’m just saying that when the goal is stronger muscles， and injury resistance， then short， superintense exercise works much better.
滑雪、徒步旅行、骑自行车和冲浪很有趣，但锻炼只是乐趣的附带品。乐趣很重要，但它不能使你健康。我想说的是如果你的目标是强壮肌肉，减少受伤，那时间短强度大的锻炼更有效
