知乎精选：怎样才能多吃不胖？

　　Is it possible to eat a lot without getting fat?

　　有可能多吃还不胖吗?

　　获得50.8k好评的回答@Matjaz Macuh：

　　Yes, of course. Here’s how you do it.

　　是的，当然可以，以下就是你需要做的。

　　You have to prioritize low energy density foods. Energy density can be described as how much energy a certain food contains per gram of food.

　　你要区分出能量密度低的食物。能量密度指的是每克食物所含的能量。

　　Low energy density foods are foods which contain fewer calories per gram. For example vegetables, fruit, lean protein (like skinless chicken breast, non-fat fish, egg whites etc.).

　　能量密度低的食物每克所含的热量更少。比如蔬菜、水果、精瘦蛋白质(如去皮鸡胸肉、脱脂鱼肉、鸡蛋清等)。

　　On the other end of the spectrum foods, high energy density foods are nuts (and butter made from nuts like peanut butter, almond butter), seeds, fattier cuts of meat, whole milk and products made from whole meat.

　　与之相对的能量密度高的食物有坚果(还有坚果做的酱，像花生酱、杏仁酱)、种子、肥肉、全脂牛奶和整块肉制品。

　　Prioritizing foods high in fiber is also important because fiber is very filling. I have already mentioned some higher fibrous foods like fruits and veggies. Good options would also be legumes.

　　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。

　　Biology of Fat Loss

　　生物学角度的降脂

　　Most people think that eating fats will make you fat. Carbs, and not fats, make you gain weight.

　　大多数人认为摄入脂肪会使人发胖。其实是碳水化合物使人增重，并非脂肪。

　　Carbs = carbohydrates = naturally occurring carbs + added sugar carbs

　　碳水化合物=糖类=天然形成的糖类+人工添加的糖分

　　You are allowed to eat all of these – as much as you want:

　　下面所有的你都可以吃——吃多少都可以：

　　1.All Meats – No meat is superior or inferior to another. Chicken, beef, fish, mutton, pork. At least twice a day.

　　1.所有肉类——肉没有高低之分，鸡肉、牛肉、鱼肉、羊肉、猪肉。至少一天吃两次。

　　2.All Vegetables – Just like meats, no veg is superior or inferior to another.

　　2.所有蔬菜——跟肉类一样，蔬菜也没有好坏之分。

　　3.All Daals (lentils and legumes) – Lentils and legumes are a great source of both proteins and natural carbs that don’t spike the blood sugar.

　　3.所有豆酱(扁豆和豆类)——扁豆和豆类都是蛋白质和天然碳水化合物很好的来源，还不会使血糖激增。

　　4.All Nuts – For your munching habits, you will have to shift you from Lays and Pringles to Nuts (peanuts, almonds, cashew nuts, etc.)

　　4.所有坚果——如果你有咀嚼习惯，可以把乐事和品客薯片换成坚果(花生、杏仁、腰果等)。

　　5.All kinds of Oils and Butter – Finally someone is telling you not to care about how much oil there is in your meal.

　　5.所有油和黄油——最后要告诉你不要在乎饮食里有多少油。

　　6.Eat everything on Cheat Day – No restrictions on this day. Eat fast food, drink alcohol, eat biryani – whatever makes you feel good.

　　6.“放松日”随便吃——这一天没限制。吃快餐、喝酒、吃印度比尔亚尼菜，想吃什么就吃什么。

　　Our body can store just as much extra calories in the form of fat in a day. All the excess calories you will eat will be excreted out so don’t worry about eating a lot.

　　我们的身体每天只能将一定量的额外热量转化成脂肪，你吃掉的所有多余的热量都会被排出体外，所以不必担心吃太多。