Veganism: The Miracle Weight Loss Diet?

素食主義：奇蹟減肥飲食？

Hemp-carrying, dreadlocked, armpit-hair-developing hippies who absolutely blurt, “I’m a vegan,” earlier than you ever ask; this is the stereotype that, for years, observed vegans around anywhere. But this picture is out-dated.

在你問之前，他們無疑會脫口而出，“我是素食主義者”，穿著麻衣，長發綹，腋毛長的嬉皮士；這是多年來各地素食主義者的刻板印象。但是這個圖像已經過時了。

The average vegan may also be your next-door neighbour. There are well-known vegans. An increasing wide variety of celebrities are ‘popping out’ as vegans. Celebs like F1 racing champ Lewis Hamilton, Made in Chelsea big name Lucy Watson and Instagram fitness influencers Zanna van Dijk and Grace Beverley.

普通的素食主義者甚至可能是你的隔壁鄰居。有著名的素食主義者。越來越多的名人“出櫃”成為素食主義者。F1 賽車冠軍劉易斯·漢密爾頓、切爾西製造明星露西·沃森以及 Instagram 健身影響者 Zanna van Dijk和Grace Beverley等名人。

As a end result, the food plan’s photo is starting to change. In 2018, being a vegan is hip.

結果，飲食的形像開始發生變化。在 2018 年，成為素食主義者很時髦。

This yr,167,000 people signed up for Veganuary – a month-long abstinence of animal-associated merchandise – over a hundred,000 extra than in 2017.

今年，有 167,000 人報名參加 Veganuary——為期一個月的動物相關產品禁慾——比 2017年增加了 100,000 多人。

If you haven’t heard of it, or don’t understand each person that took component in it, properly, perhaps you stay under a rock. But if you had been to ask any of these 167,000 contributors their reasoning for signing up, you’d get a ramification of responses. And I can bet that a number of those include factors about being more healthy and losing weight.

如果你沒有聽說過，或者不認識參與其中的任何人，那麼，也許你生活在一塊岩石之下。但是，如果你向這 167,000 名參與者中的任何一個詢問他們註冊的理由，你會得到各種各樣的回答。我敢打賭，其中一些因素包括更健康和減肥的因素。

So let’s have a have a look at those arguments.

那麼讓我們來看看這些論點。

IS IT HEALTHY TO BE VEGAN?

吃素對身體好嗎？

It’s no mystery that, whilst meat alternatives are lacking, the food plate is full of vegetables and legumes. Very not often do restaurants venture into the sphere of tofu or different meat alternatives.

眾所周知，當缺乏肉類選擇時，食物盤裡裝滿了蔬菜和豆類。餐館很少涉足豆腐或其他肉類替代品領域。

Sometimes you’re lucky in the event that they do something fancy with veggies.

有時你很幸運，如果他們對蔬菜做了一些花哨的事情。

All you have to do is take a look at the vegetarian option at the menu and you’ll likely get a few sort of risotto, not often vegan due to the mountain of parmesan on pinnacle, or a concoction of vegetables beneath the guise of a ‘salad’.

您所要做的就是查看菜單上的素食選項，您可能會得到某種意大利燴飯，由於頂部是帕爾馬干酪山，很少是素食主義者，或者以“沙拉”為幌子的蔬菜混合物。

But there may truly be a advantage to all of this veg.

但實際上可能對所有這些蔬菜都有好處。

The vegan food plan is excessive in fibre due to its excessive dependence on fruit and veggies. It’s been related to some of superb health consequences:

由於對水果和蔬菜的高度依賴，純素飲食富含纖維。它與許多積極的健康影響有關：

Fibre-rich diets may additionally guard against colorectal most cancers

富含纖維的飲食可以預防結直腸癌

Studies have shown that the probability of getting colorectal most cancers is reduced with a eating regimen high in fibre. Therefore, vegans – with their weight loss plan primarily based on fruit and greens, a high source of fibre – are at a lower risk of colorectal most cancers.

研究表明，高纖維飲食可以降低患結直腸癌的可能性。因此，素食者——他們的飲食以水果和蔬菜為基礎，富含纖維——患結直腸癌的風險較低。

Reduced LDL ldl cholesterol

降低低密度脂蛋白膽固醇

Low-density lipoproteins (or LDL) are regularly referred to as the ‘awful’ ldl cholesterol. Put truely, they make contributions to the building up of fats in arteries, causing them to slim and elevating the hazard of coronary coronary heart disease. Vegan diets have been proven to reduce LDL cholesterol and the build-up of fatty plaque inside the arteries as a end result.

低密度脂蛋白（或 LDL）通常被稱為“壞”膽固醇。簡而言之，它們有助於動脈中脂肪的堆積，導致動脈變窄並增加患冠心病的風險。結果表明，純素飲食可以降低低密度脂蛋白膽固醇和動脈中脂肪斑塊的形成。

This explains the…

這解釋了…

Lower incidences of coronary heart ailment

降低冠心病發病率

A reduction in LDL cholesterol within the blood has been associated the decreased hazard of coronary coronary heart disease (CHD). However, these consequences can also be conflicted with the aid of the truth that a food plan excessive in fibre, inclusive of a vegan one, is often also low in fats. But given that a vegan food regimen may be each high in fibre and occasional in fat, it’s understandable that the prevalence of CHD among vegans is decrease.

血液中 LDL 膽固醇的降低與冠心病(CHD) 的風險降低有關。然而，這些結果也可能與高纖維飲食（如純素飲食）通常脂肪含量低的事實相矛盾。但鑑於純素飲食既可以高纖維又可以低脂肪，因此純素食者的冠心病發病率較低是可以理解的。

But fibre isn’t the be-all-and-stop-all superhero of the vegan food regimen.

但纖維並不是純素飲食的萬能超級英雄。

Leaving out a number of the things discovered in an omnivorous food plan is will also be top for fitness. In 2015, bacon-lovers national have been left sobbing. Research observed a connection between bacon (and different processed meats), and cancer. And the Beeb ran a piece of writing proclaiming “processed meats do motive cancer,” inflicting floods of bacon-flavoured tears across the country.

排除雜食性飲食中的一些東西也可能對健康有益。2015年，全國的培根愛好者都在抽泣。研究發現培根（和其他加工肉類）與癌症之間存在聯繫。Beeb 發表了一篇文章，宣稱“加工過的肉類確實會致癌”，在全國范圍內引起了培根味眼淚的氾濫。

Studies observed that eating 50g of processed meat an afternoon improved your chance of growing colorectal most cancers by way of 18%. And, sure, bacon is a processed meat!

研究發現，每天吃 50 克加工肉類會使患結直腸癌的機率增加 18%。而且，是的，培根是一種加工肉！

Given that these processed meats don’t shape part of the vegan weight-reduction plan, vegans are at a reduced risk in evaluation to their omnivorous friends. No more cross-to hangover bacon butties?

鑑於這些加工肉類不構成純素飲食的一部分，與雜食性朋友相比，純素者的風險較低。沒有更多的宿醉培根醬了嗎？

WHAT ABOUT VEGAN WEIGHT LOSS?

素食減肥怎麼樣？

There appears to be a large quantity of proof suggesting that Veganism – a weight loss program high in fibre and coffee in fats – can be used as a weight reduction weight loss plan.

似乎有大量證據表明素食主義——一種高纖維和低脂肪的飲食——可以用作減肥飲食。

Hold-up.

支撐。

The thing is, it is able to be very clean to pick excessive-fat alternatives in terms of vegan diets. I imply: peanut butter, avocado, vegan cheese – all the noms. Unfortunately, they’re no longer precisely low in fat. At the equal time, high-sugar foods are also all too easily available in vegan alternatives.

問題是，當談到純素飲食時，選擇高脂肪食物非常容易。我的意思是：花生醬、鱷梨、純素奶酪——所有的名詞。不幸的是，它們的脂肪含量並不低。與此同時，高糖食物也很容易在純素替代品中獲得。

That said, what you consume is as much as you.

也就是說，你吃什麼取決於你。

As lengthy as your diet is excessive in fibre and low in fat, from all that juicy veg, Veganism can useful resource weight reduction. In truth, in a comparison of vegans, vegetarians, pescatarians, and meat-eaters, BMI (although now recognized to no longer be the maximum correct dimension of fitness however an awesome one for assessment) changed into found to be lowest in vegans for both ladies and men of every age.

只要你的飲食富含纖維和低脂肪，來自多汁的蔬菜，素食主義可以幫助減肥。事實上，在對純素食者、素食者、魚素者和肉食者進行比較時，發現 BMI（雖然現在已知不是最準確的健康衡量標準，但卻是一個很好的比較標準）在純素食者中男性和各個年齡段的女性。

What’s additionally exciting is a have a look at evaluating a vegan weight loss program and a managed diet. Energy intake (kcals) and portion sizes had been unrestricted in the vegan group, that means that individuals have been able to eat till they were full. That sounds high-quality to me. In the managed food plan organization, power consumption became constrained with the aid of growing a every day deficit of ~500 kcal in step with day, sustained over 74 weeks.

同樣有趣的是一項比較純素飲食和控制飲食的研究。素食組的能量攝入（千卡）和份量不受限制，這意味著參與者可以吃到飽。這對我來說聽起來很棒。在控制飲食組中，能量攝入受到限制，每天產生約 500 kcal 的每日赤字，持續超過 74 週。

There changed into no difference in caloric intake between the vegan and managed weight-reduction plan situations – both were decreased by way of ~430 kcals and 420 kcals respectively. This means that the vegan institution consumed less energy than they needed consistent with day (the best old calorie deficit) without even attempting. They additionally eat 13% less fats than the managed dieters, and 18.5% more carbs. Dietary protein become four.3% decrease inside the vegan eating regimen than the controlled.

純素食和受控飲食條件之間的熱量攝入沒有差異——兩者分別減少了約 430 大卡和 420 大卡。這意味著純素食組消耗的卡路里少於他們每天所需的卡路里（良好的舊卡路里赤字），甚至沒有嘗試。他們也比節食者少吃 13% 的脂肪，多吃 18.5% 的碳水化合物。純素飲食中的膳食蛋白質比對照組低 4.3%。

This have a look at isn’t alone, numerous others have proven vegan diets can aid weight reduction, even if contributors are allowed to eat unrestricted amounts. So, obviously, there’s something else taking place.

這項研究並不孤單，其他幾項研究表明純素飲食可以幫助減肥，即使參與者可以不受限制地進食。所以，很明顯，還有其他事情發生。

SO, WHAT GIVES?

那麼，什麼給了？

Why is it that, even if informed they could devour as a great deal as they desired, those on a vegan eating regimen maintained a sturdy calorific deficit?

為什麼即使被告知他們可以隨心所欲地吃多少，純素飲食的人仍然保持強烈的熱量赤字？

Think approximately your most fundamental vegan foods. The lego bricks on your hip, vegan house, if you like.

想想你最基本的純素食品。如果你願意，樂高積木可以裝在你的臀部，素食主義者的房子裡。

Fruit, veggies and legumes. Here’s the thing: those ingredients are infamous for being excessive in fibre. When they’re the inspiration of each meal, they create a food regimen which is much less energy dense but better in volume and greater filling. And the extent is the element which keeps humans both sustained and sane.

水果、蔬菜和豆類。事情是這樣的：這些食物因富含纖維而臭名昭著。當它們成為每餐的基礎時，它們會創造出一種能量密度較低但體積更大、飽腹感更強的飲食。音量是讓人們保持持續和理智的東西。

If you’re a person who struggles to study a plate which is essentially half empty – which is maximum of us – volume eating can be your answer. That’s not an excuse to binge consume a bag of Minstrels. Rather, filling the alternative half of of the plate with greens may be the psychological validation you need to paste to a diet in the end.

如果你是一個很難看到一個基本上是半空的盤子的人——這是我們大多數人——大量進食可能是你的解決方案。這不是暴飲暴食一袋吟遊詩人的藉口。相反，用蔬菜填滿盤子的另一半可能是您長期堅持節食所需的心理驗證。

And following a vegan food regimen way that you can feast your self stupid on all this nutrient dense meals for a fraction of the calories your meat-ingesting counterpart is ingesting.

遵循純素飲食意味著你可以在所有這些營養豐富的食物上大吃一驚，而你的肉食對手正在吃的卡路里只是其中的一小部分。

Every. Single. Meal.

每一個。單身的。一頓飯。

So, in support of that time-vintage debate approximately dietary composition and energy balance, these consequences show that the 4kg discount in body weight over the 74 week have a look at turned into possibly to be as a result of the caloric deficit created in each situations, NOT the difference in macronutrient composition.

因此，為了支持關於飲食成分和能量平衡的古老爭論，這些結果表明，在 74 週的研究中體重減少了 4 公斤可能是由於兩種情況下產生的熱量不足，而不是常量營養素組成的差異。

HOW TO BE VEGAN – WITHOUT BREAKING THE BANK

如何成為素食主義者——不花錢

“But I’m now not a millionaire,” I pay attention you assert.

“但我不是百萬富翁，”我聽到你說。

“Being vegan is highly-priced.”

“成為素食主義者很昂貴。”

Well, allow’s go back to our lego blocks; fruit, veg, and legumes. How about protein assets? A kilo of chick peas? £5.23. Five quantities at £1.05 consistent with element. A kilo of bird breast? £6.16. 6 quantities at £1.03 in line with element. The difference is negligible.

好吧，讓我們回到我們的樂高積木；水果、蔬菜和豆類。蛋白質來源如何？一公斤鷹嘴豆？5.23 英鎊。五份，每份 1.05 英鎊。一公斤雞胸肉？6.16 英鎊。6 份，每份 1.03 英鎊。差異可以忽略不計。

Ultimately, being vegan is lower priced. Unless you experience like venturing out to the Insta-worthy, connoisseur vegan cafes each lunch ruin, you received’t be breaking the bank.

最終，成為素食主義者是負擔得起的。除非您想在每個午休時間都去 Insta-worthy、美食素食咖啡館冒險，否則您不會破產。

So, hassle solved and what a revelation.

所以，問題解決了，真是一個啟示。

BUT HERE’S THE DEAL

但這是交易

There’s no magical ingredient which ends up in weight reduction when following a vegan weight loss plan. It’s just an problematic way of making the best vintage calorific deficit (consume less calories than you burn).

當遵循純素飲食時，沒有神奇的成分會導致體重減輕。這只是一種精心設計的方式來創造良好的舊熱量赤字（攝入的熱量少於燃燒的熱量）。

Intermittent fasting, paleo, tracking macros, intuitive consuming and the 5:2 food plan, to call some tactics are a number of many that can cause weight loss too. And the precept behind them all? Creating a caloric deficit. Shock.

間歇性禁食、舊石器時代、追踪宏、直覺飲食和 5:2 飲食，僅舉幾例，這些方法也可能導致體重減輕。它們背後的原理是什麼？造成熱量赤字。震驚。

So in preference to exclude complete food organizations out of your food plan, possibly you may take the pleasant of veganism (eating masses of culmination and veg) and tweak your present day food plan as a consequence.

因此，與其將整個食物組排除在您的飲食之外，也許您可以充分利用素食主義（多吃水果和蔬菜）並相應地調整您當前的飲食。

Or why not have a examine MyFitnessPal? See where you could trade your food regimen with out analysing the back of each product packet. Or receive that it’ll just take you a bit longer to determine what you’re going to devour every day.

或者為什麼不看看MyFitnessPal？無需分析每個產品包裝的背面，即可查看您可以在哪裡改變飲食。或者接受你只需要更長的時間來決定你每天要吃什麼。

The bottom line is that there are manifestly different advantages to turning vegan which might be past this weblog submit, and it’s a life-style that you have to be willing to adopt. If you’re now not prepared for that, and weight loss is your primary aim, there are lots of different methods to create a calorific deficit.­­­­­­

最重要的是，變成素食主義者顯然還有其他好處，這些好處超出了這篇博客文章的範圍，這是一種你必須願意採用的生活方式。如果您沒有為此做好準備，而減肥是您的主要目標，那麼還有很多其他方法可以造成熱量不足。

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