优先选择高纤维的食物也很重要,因为纤维能填饱肚子,我已经提到了一些高纤维的食物,如水果和蔬菜,豆类也是很好的选择。
Eat enough protein as well, as protein is the most filling out of the three macronutrients (protein, fat, and carbohydrates).
也要补充足够的蛋白质,因为在三种宏量营养素(蛋白质、脂肪和碳水化合物)中蛋白质是最能填饱肚子的。
Remember, energy balance is still key. Even if you implement all of the above strategies and eat over your daily energy needs you will gain weight so be careful.
记住,能量平衡依然是关键,即使上面这些策略你都用了,但摄入能量超出了每日能量所需也会变胖,所以你要注意。
获得26.2k好评的回答@Waqas Hassn:
My everyday calories are between 2500–3000 and on weekends I’d even splurge to 6000 calories. All year round I stay between 10-12% body fat at about 75 kg. So yes, it is damn well possible to eat a lot without getting fat. I’ve experimented with all sorts of diets, and found that the only one that’s sustainable is going carb-less, and high on proteins and fats.
我每天摄取的热量在2500–3000卡路里之间,周末甚至会猛增至6000卡路里。全年我的身体脂肪含量都保持在10-12%,体重约75kg。所以是的,多吃还不胖是非常有可能的。我尝试过所有饮食,发现唯一效果持久的就是低碳水化合物、高蛋白质和脂肪的饮食。
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