怎样做才能吃不胖?

Is this promise the Holy Grail for dieters? Eat as much as you want and still keep on losing weight? Can you believe it - after all these years of gurus advocating abstinence in some form or another? Here are two secrets I can share with you. First, eat mainly low GI foods (LGI) and second, eat as much of them as you can in preference to high GI (HGI) foods.
这一承诺是节食者的梦啊！想吃多少就吃多少，同时还能减肥？你相信吗？--毕竟这些年来，大师们都在推崇各种各样的节制啊！我将与你分享这两个秘密。首先，主要吃血糖生成指数低的食物。其次，少吃血糖生成指数高的食物，尽可能的多吃血糖生成指数低的食物。

High GI foods are energy-dense and release their energy quickly so you feel hungrier sooner. Low GI foods are less energy-dense and release their energy slowly so you feel satisfied for longer. Leeds University researchers have found that bigger portions (rather than smaller) of "lower energy-dense" foods, such as vegetables, lean meat and rice, made participants feel less hungry, despite consuming fewer calories.
血糖生成指数高的食物能量密度高，释放能量快，所以你很快就会感到饥饿。血糖生成指数低的食物能量密度较低，释放能量缓慢，所以你会长时间保持饱腹感。利兹大学的研究员发现：大分量（而非少量）能量密度较低的食物，比如蔬菜、瘦肉和米饭，会让受试者不怎么感到饿，尽管摄入的卡路里量较低。

Consequently, they lost almost twice as much weight as people following a diet of only 1,400 calories per day. For 14 weeks, the study group followed a Slimming World eating plan of low energy-dense foods, including fruit, vegetables, lean meat, fish, pasta, rice, pulses, eggs and fat-free dairy products, while attending weekly weigh-in groups.
因此，他们的减重量几乎是每天饮食只摄入1400卡人群的两倍。14周以来，研究小组都在遵循瘦身世界（Slimming World）的低能量密度食物的饮食计划，包括水果、蔬菜、瘦肉、鱼、意大利面、米饭、豆类、鸡蛋和无脂乳制品，同时每周进行称重。

A control group followed an NHS diet restricting calories to 1,400 calories a day, plus online advice and a support forum. The Slimming World group lost on average 5.8kg, compared with 3.3kg for the calorie counters. Importantly, the Slimming World group reported that they felt more in control of their food choices, and were more motivated to continue.
对照组遵循英国国民医疗体系的饮食建议--每天的卡路里摄入量控制在1400以下，同时还进行在线咨询和支持论坛。瘦身世界组平均瘦了5.8千克，控制卡路里的小组平均瘦了3.3千克。重要的是，瘦身世界组报告称，他们更愿意控制自己的食物选择，也更有动力继续坚持。

Nicola Buckland, lead researcher, said: "A lot of people give up on diets because they feel hungry between meals. Our research shows that eating low energy-dense foods can help overcome that problem.
首席研究员尼古拉·巴克兰（Nicola Buckland）说道："很多人都会放弃节食，因为他们会在两餐之间感到饥饿。我们的研究表明：吃低能量的饮食有助于解决这一问题。"

"Gram for gram, low energy-dense foods contain fewer calories than high energy-dense foods, so people are able to eat a larger volume of food for the same, or lower, calorie intake, leading them to feel much fuller."
"总的来说，低能量饮食含有的卡路里量低于高能量饮食，所以人们可以摄入大分量的低能量饮食，而含有的卡路里量却会更低，使他们感到饱腹。"