减肥参考:控制自己的食欲有妙招

Eat Fiber 多吃高纤维食品

Unrefined foods, especially those that are high in fiber, stimulate appetite-suppressing hormones and make you feel full.
多吃粗粮，尤其高纤维食品。因为他们能产生抑制食欲激素，容易有饱腹感。

Brush Your Teeth 勤刷牙

Take a break from that ice cream to brush. The flavor change helps you resist eating more.
品尝冰激凌时，小憩片刻，刷刷牙。口腔环境的改变，增强你对美味的抵抗力。

Be Consistent 良好的饮食习惯

Eating breakfast and regularly scheduled meals keeps hormone levels steady and quashes hunger pangs.
吃早饭，饮食规律。这样做有助于稳住食欲，不至于让饥饿感吞噬了你。

Slow down 细嚼慢咽

It takes a while for the brain to realize that the stomach is stretching. Eating slowly gives the brain time to catch on.
大脑需要一段时间才能收到"吃饱了"的消息。慢慢吃，留点时间给大脑。  

The Atkins Diet  艾特金斯饮食法

Philosophy：Cut carbohydrates-they make you hungrier. Load up on fats and proteins.

How It Works： When the body takes in very few carbs, it gets its energy by burning fat instead of carbs. This occurs when the liver turns stored fat into chemicals called ketones, which are used for fuel （and can give you less-than-fresh breath）.

Downside：Long-term adherance. It's hard to stick to a diet that restricts such a big chunk of the food pyramid.

关键词 减少碳水化合物摄入-这样你容易有饥饿感。摄入更多脂肪和蛋白质。

原理：当人体碳水化合物摄入不足时，它从脂肪燃烧中获得能量，取代原来的碳水化合物。这时肝脏将体内储存的脂肪转化为酮类化学物质，它常常用来做燃料。（从而产生一种呼吸不畅的感觉）.

缺点：长期节食，严格限制食物金字塔中基础食物的摄入，困难。   

The Weight Watchers Diet   卡路里饮食法

Philosophy： Portion control. Nothing is off-limits, but everything must be in moderation.

How It Works： Smaller portions mean fewer calories are taken in, so less fat gets stored. A point system assigns a value to portions of all sorts of foods to help tabulate-and limit-daily consumption. To lose half a kilogram a week, you generally need to consume 500 fewer calories a day.

Downside：Hunger. Small portions can leave stomachs growling.

关键词：食量控制。食物不受控制，但限制摄入量。

原理：较少食量，降低摄入热量，减少脂肪囤积。食物卡路里表标明了每种食物的热量值，据此将每日摄入食物做成表格，便于控制。如果想一周减1斤，通常你每天吸收的热量得低于500 卡。

缺点：饥饿。吃得少，你的胃会很难受。

The Ornish Diet    素食饮食法

Philosophy：Kiss meat goodbye. Cutdown on fats and simple carbs like sugar and alcohol.

How It Works：At nine calories per gram, fat is more than twice as dense as protein and carbs. Thus dieters can consume the same amount of food but still lose weight if they eat less fat. Focusing on complex carbs like whole grains helps stabilize blood sugar, and lots of fiber increases satiety.

Downside：Strictness. Giving up meat is hard, but no fatty nuts or avocados? Sheesh.

关键词：和肥肉说再见。减少脂肪和简单碳水化合物（比如糖、酒精）摄入。

原理：每克肥肉的热量为9大卡，是蛋白质和碳水化合物的两倍多。所以节食者如果少吃肉，即使吃同样份量的其他事物，也能减轻体重。多吃复合碳水化合物，比如全麦食品能够平稳血糖A,高纤维食品能够提高饱腹感。

缺点：不折不扣的实施困难。或者你还可选择不吃坚果或者鳄梨？天哪，太恐怖了！