葡萄柚实际上对减肥这么好吗?万博彩票下载安卓狗万体育买球

葡萄柚实际上对减肥这么好吗?万博彩票下载安卓狗万体育买球

杰西卡·米加拉(Jessica Migala)
经过杰西卡·米加拉(Jessica Migala)
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葡萄柚实际上对减肥这么好吗?万博彩票下载安卓狗万体育买球

“葡萄柚饮食”是一种饮食,几十年来饮食趋势和时尚。一旦称为好莱坞饮食,葡萄柚饮食(每顿饭时您吃半葡萄柚)出生于1930年代。

虽然甜丁香的多汁柑橘类水果可能很美味,但它是否可以承受减肥的传说?

ABOUT THE GRAPEFRUIT DIET

好吧,不是真的。“葡萄柚和减肥的神话已经存在了多年,”位于Ochsner狗万体育买球万博彩票下载安卓 Fitness Center的新奥尔良注册营养师Molly Kimball说,播客加油健康 +营养。她说,这就是一个神话。

根据您遵循的协议,您可以在每顿饭前食用新鲜水果或喝果汁。据信葡萄柚是一种促进减肥的食物。万博彩票下载安卓狗万体育买球但是,实际上,“好莱坞饮食”每天饮食是800至1,000次饮食,持续12天。很容易看出为什么有人会通过消耗这么少的卡路里来减肥。

The truth is, if you’re consuming the juice, you’re adding a lot of calories and sugar to the meal. “You might as well be drinking sugary lemonade or sweet tea,” says Kimball. “When you’re drinking this, know that you’re not burning fat but helping your body store more fat with the excess sugar you’re adding,” she says.

科学

While there’s nothing wrong with incorporating grapefruit into your diet, even if you’re looking to lose weight, there’s just not enough evidence to suggest that the citrus—as it’s been rumored—dissolves fat, and there’s no evidence that focusing on grapefruit alone is the magic ingredient in weight loss,research notes

In fact, some of the research suggesting grapefruit may be effective is older, small and the researchers come to a completely different conclusion than they set out to study. There are no good, recent studies on people to show grapefruit is anything but a delicious fruit.

A2012年研究代谢evaluated 74 healthy, overweight adults broken up into two groups: One consumed a half grapefruit 15 minutes before each meal and another consumed a control diet for six weeks. Both groups were instructed to restrict their consumption of fruits and vegetables. Their results were ho-hum: The fruit did not help people feel fuller and eat fewer calories — and they did not lose a statistically significant amount of weight. That said, it did lead to a decrease in waist circumference and lower systolic blood pressure, leading researchers to conclude citrus could help reduce heart disease risk.

较早的研究营养与代谢饭菜前随机分配肥胖的成年人在食用12周前食用葡萄柚,葡萄柚汁或水。重要的是要注意研究人员只选择了葡萄柚,因为它富含水并且有传闻中的好处。但是他们发现的只是进一步的怀疑:食用葡萄柚或果汁后,人们吃了少的饭菜,但是水在减少那顿饭时的摄入量同样有效。

THE VOLUMETRICS APPROACH

The researchers said that this is more evidence for the volumetrics-style approach of eating. One tactic is to eat or drink something water-rich and low in calories before a meal so that the high-volume food helps you fill up a bit first. (Volumetrics has a lot of data behind its weight-loss potential, being ranked No. 3 in the best weight-loss diets by美国新闻与世界报告。)

金博尔说。但这不必是葡萄柚。可以在煎蛋卷或煎饼早餐前说,这可能是有道理的,而且您可以品尝到它。但是每次都这样做吗?在烤鸡胸肉或蔬菜比萨饼之前,您可能不想要葡萄柚。Kimball说,在这种情况下,为什么不用一杯草药茶,基于肉汤的低钠汤或沙拉来保持相同的体积方法。她补充说,更重要的是,您还可能会注意到,空腹柑橘的持续酸度会导致胃肠道困扰。

底线

葡萄柚没有特殊的减肥力量,并且有很少的研究来支持吃水果或每顿饭前喝果汁。如果您是水果的忠实拥护者,请随时享受它,但不要强迫它进入您的一天。

您是否遵循体积的饮食方式?在下面的评论中,让我们知道您喜欢在用餐前嚼什么!

解锁就像有营养师,教练和教练一样 - 触手可及。去保费获得专家指导和独家工具,可以帮助您实现个人健康目标。

关于作者

杰西卡·米加拉(Jessica Migala)
杰西卡·米加拉(Jessica Migala)

杰西卡·米加拉(Jessica Migala)是位于芝加哥郊区的健康和健身自由职业者。她度过了自己的日子,她的小猎犬在她身边写作,并与两个小儿子一起腾空。杰西卡(Jessica)还为o,《奥普拉杂志》,《女人节》,《真实的简单》和其他人撰写。找到她jessicamigala.com

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