神奇的不挨饿减肥法轻松瘦

居然有这么好的事?说穿了，就是利用‘相对低醣’原理，也就是少吃淀粉。这套由澳 洲人发展出来的‘幸福饮食法’，强调高纤高蛋白，在当地有人实验这方法平均12周 让人减掉9公斤，算起来一个月减3公斤，因此在澳洲掀热潮，研究专书也很畅销。
本身成功从110公斤减到70几公斤的减肥医师杨名权表示，其实这个方法就是把淀粉摄取量减少，但在其他营 养素可以获得满足，因此不用忍受饥饿。杨名权解释，这跟身体运作有关，当我们同时摄取淀粉(碳水化合物)、 蛋白质、油脂三种营养素，身体会来不及运作，就容易造成热量囤积，如果把这些营养素分开摄取， 就不会发胖。
虽然这个方法得减少淀粉摄取，并非完全不能吃,光波炉，早上就是摄取淀粉的好时机，像粥、地瓜、全麦面包、麦片加脱脂牛奶等食物都可以吃，但要记得低油、少肉原 则;至于中餐、晚餐就要避免淀粉类食物，肉类、蔬菜都可以吃，包括牛排，不像严格限制饮食的减肥法，难以持 续，容易忍不住暴食破功。
虽然如此，还是要控制份量。以鱼、蛋、肉等蛋白质来说，一餐不能超过1～2个巴掌大份量、水果一餐不超过2 个拳头大份量，一天至少要吃一颗，同时要在午、晚餐时间摄取，蔬菜则没有限制。由于三餐已经有两餐减少淀粉 ，因此不用特别限制减少油脂类，不过较油腻的饮食，建议中午摄取比较好。
可喝红酒吃纯巧克力
除了不挨饿，最‘幸福’的部分，就是这套饮食法鼓励在摄取中、晚餐的同时，可以配 点红酒，甚至可以吃点纯巧克力。杨名权解释，这是因为酒只有表面热量，很容易散发，加上红酒又可以促进新陈 代谢，所以喝适量红酒是OK的;而纯巧克力没有太多糖以及添加物，加上它最大的特性就是油为短 链,健尔马足疗机，所谓的短链就是油的分子量比较小，摄取之后可以直接燃烧不会在囤积在体内。
多喝水+运动效果更好
采用此减肥法只要持续1～2周就有效果，但一定要摄取足够的水分，一天至少要喝2～3千C.C.，蔬果份量 也不能少。这套饮食法对全身性肥胖的人效果最明显，有人两周可以减到4公斤,健尔马足疗机三代，局部肥胖的人可能只瘦1、2公斤。
值得注意的是，这方法主要作用在于消除水肿，因此前一两周减重效果会较明显，之后速度会变慢，但不要因此减 少食量，否则会破坏原来身体已经适应的饮食状态，无法有效持续减重效果，若觉得陷入停滞期,水宜生u308，可以加强运动，突破减重瓶颈。
总热量还是要控制
营养师许美雅认为，除了饮食内容，也要注意份量。不管是哪一种减肥法，每天蛋白质的摄取不要超过5～6份， 水果则建议每天2～3个拳头大的份量即可。许美雅强调，总热量还是要控制，否则单一营养素的热量摄取过高， 仍会造成肥胖，好比肉类吃太多连带也会摄取过多油脂。她建议刚开始可从一餐只吃半碗饭来慢慢减少淀粉的摄取 ，让身体逐步适应少吃主食产生的饥饿感，蛋白质与水果的摄取量要控制，蔬菜则可以多吃。
站在营养的角度,水宜生水杯，减肥期间仍应注意各种营养素的均衡，许美雅建议用总热量管制法，将一天可以吃的食物列出，分多餐来吃，先 吃主食让肚子不饿，之后有饥饿感时再吃其他食物，就不会觉得吃不饱。
另外可以多吃低糖、高纤维的水果，如柳丁、橘子、香蕉、西瓜、芭乐等，这些水果水分充足，吃起来也有饱足感 。至于这套饮食法建议可吃纯巧克力、红酒，许美雅也认为适当摄取是OK的，不过红酒最好一天以120C.C .(约一杯)为限，纯巧克力也不要吃太多。
认识食物，知道食物的特性，妥善搭配，控制体重和享受美食，其实并非两难。

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