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脂肪摄入会让你发胖吗 – 译学馆
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脂肪摄入会让你发胖吗

Does Eating FAT Make You FAT?

不久前一场抵制膳食脂肪的战争拉开序幕
Not long ago, the battle was waged against dietary fat
膳食脂肪被认为是世界肥胖率猛增的元凶
and its supposed cause of the world’s ongoing obesity epidemic.
很多广告宣传低脂或无脂食品以替代全脂
Many foods today advertise low-fat or fat-free alternatives,
以迎合“油脂使人变胖”的观念
appealing to the belief that fat makes you fat.
当然 我们不能在没有科学证据的情况下
Of course, around here we can’t just accept this to be true
就接受这一理论
without proper evidence.
就是说 我们自己去找答案吧
That being said, let’s find out.
毫无疑问
There’s no doubt that,
在日常摄入的三大主要营养物质
out of the three primary macronutrients we consume
碳水化合物 脂肪 蛋白质中
carbs, fats and proteins
脂肪确实最易被储存为赘肉
fat is indeed the easiest to be stored as actual fat.
我们摄入的油脂以甘油三脂的形式被吸收
The fat we eat are in the form of triglycerides,
本质上它和储存在体内的脂肪是同一种物质
which is essentially identical to the fat we store in our bodies.
把膳食脂肪合成为脂肪组织是很轻松的
It doesn’t take much effort to process dietary fat into our adipose tissue.
另一方面 碳水化合物和蛋白质的合成就有优先顺序
Carbs and protein, on the other hand, haveother priorities.
碳水化合物在被储存为脂肪前
Carbs are first used to produce energy
会先用于产能或被储存成糖原
and replete glycogen stores before being stored as fat.
蛋白质则被用于蛋白质组织合成和大量新陈代谢活动
Proteins are used for protein synthesis and a slew of other metabolic purposes.
不过蛋白质很少被用于产生能量
It will hardly be used for producing energy,
更别说分解蛋白质来生成脂肪了
let alone broken down for fat storage.
膳食脂肪还是含最多卡路里的营养物质
Dietary fat is also the most calorically dense macronutrient,
其每克约含9卡路里能量
clocking in at 9 calories per gram
多于每克4卡路里的碳水化合物或蛋白质
compared to 4 per gram for either carbs and protein.
表面上看
On the surface,
高脂食物的确有可能被转换成储存在身体里的脂肪
it does seem like eating fat might actually translate to more fat stored in our bodies.
可我们必须以更深层的眼光看待
However, we have to consider the bigger perspective.
没错 人体优先利用碳水化合物和蛋白质进行新陈代谢
Yes, our body prioritize carbs and protein for other metabolic purposes
而不是将它们储存成脂肪
other than fat storage,
但是大量摄入这两样
but eating these in excess
会阻止身体将膳食脂肪代谢成能量
will prevent our body from metabolizing dietary fat for energy.
本质上 并不是脂肪本身导致肥胖
It’s not the fat, per se, that is the issue,
超过所需能量的能量吸收才是问题所在
but rather excessive caloric consumption above our energy needs.
简言之 如果摄入太多碳水化合物和蛋白质
In short, if we eat too many carbs and protein,
我们就无法将脂肪转变成消耗掉的能量
then we won’t use fat for energy
这就导致了脂肪的积累
thus it will be stored.
不过 先来看看这个研究报告说了什么
But, let’s take a look at what the research shows.
先来看看2017的荟萃分析结果
Let’s first start with a 2017 meta-analysis,
这个分析以低脂和低碳水饮食为对照
which thoroughly analyzed 32 controlled feeding studies
仔细分析了32个控制饮食的研究报告
comparing low-fat and low-carb diets.
结果表明
In their findings,
低脂组每天减掉了少量的16克脂肪
low-fat diets had a slight 16 grams per day fat loss advantage.
相比低碳水 高脂饮食组
Or about an extra pound of fat loss
低脂饮食组每月额外减掉了1磅脂肪
per month over low-carb, high-fat diets.
在你以为这正好证明了
Now before you think this proves
吃高脂食物的确会让你发胖之前
that eating fat indeed makes you fatter,
先考虑到控制变量的研究其实是一种特殊的场景
consider that controlled studies are special scenarios.
在现实生活情景中
In real life scenarios,
我们不需要为了形成对比 被研究人员严格控制饮食
we don’t have researchers bringing us meals in a controlled environment to ensure adherence.
低碳水 高脂饮食可能确有好处
Low-carb, high-fat diets might actually have an advantage
因为限制碳水的摄入意味着限制许多食品的摄入
since restricting carbs means restricting practically
尤其是富含添加糖和增加蛋白质摄入的垃圾食品
all junk food loaded with added sugars plus a natural increase in protein intake.
为了更好地理解更真实的场景
To get a better feel for more life-like situations,
我们可以看一下去年发表的调查研究
we can look at a study released early last year
在另一个视频里我已详细介绍了很多细节
which I’ve also went into detail inanother video.
在这个研究中
In this study,
受试者在长达12月的研究里
subjects were simply instructed to adhere as closely as possible
被要求尽可能坚持低碳水或低脂饮食
to either low carbs or low fats diet
并关注体重的变化
with the focus of weight loss through the course of 12 months.
研究如同真实生活的饮食一样 存在着多种潜在可能
A lot of potential variations can exist just as it would in real life.
最终 研究人员发现
In the end, the researchers concluded that,
考虑基因型和胰岛素含量的差异时
while accounting for genotypical and insulin differences
健康低脂饮食相对于健康低碳水饮食 对体重变化的影响无明显差异
there were no significant differences in weight change between a healthy low-fat diet versus a healthy low-carb diet.
换言之 两种饮食习惯都能减重且效果相似
AKA,both achieved the same weight loss results.
了解这些以后 让我们再问一句
With all this in mind, let’s ask again:
高脂饮食会让你变胖吗?
Does eating fat make you fat?
就总卡路里消耗而言 当然是的
In terms of total calorie consumption, then yea, sure,
因过多的高热量饮食导致的脂肪过量摄入
consuming more fat with excess
都会让你发胖
consumption of any sort can make you fat.
不过 这里的关键词是过量饮食
Keyword, though, is excess consumption,
或者说 摄入的卡路里多于消耗量
AKA, more calories consumed that you burn.
不过如果没有暴食
But if you’re not overeating,
即使高脂食物在饮食中占更高比例
then having a higher proportion of your dietary intake
也不会让你的腰围有太大变化
as fat isn’t going to make much of a difference to your waistline
唯一应被优先摄取的营养物质就是蛋白质
The only macronutrient that should be of priority is protein.
蛋白质是诸多新陈代谢过程的基石
It’s the building block of so many metabolic processes,
几乎不可能被囤为脂肪
is very unlikely to be stored away
众所周知
as fat, and as you bros know,
蛋白质是增肌的要素
the main ingredient to building muscle. Sure,
当然 你可能也不想要过量的蛋白质
Sure, you still don’t want excess protein,
不过对于健康人 蛋白质摄入不应受到限制
but protein certainly should not be restricted if you’re healthy.
最后 视频告诉你最重要的是
Now to close, the biggest take-home message
别再强迫自己只吃低脂或者低碳水食物
From this video is to stop trippin’about eating less fat or even less carbs.
最重要的是坚持
What matters most is adherence.
选择能坚持下来的饮食习惯
Choose a diet that you can stick to
尽可能让自己舒适 避免过量饮食
and allows you to comfortably avoid eating in excess.
再说一次 关键词是过量
Again,keyword is excess.
你对高热量食物的摄入有何见解呢?
Anyway, let me know what you think about eating too much fat.
高热量食物如何影响你和你的饮食目标
How does it impact you and your goals?
我打算给Examine.com做个快速宣传
Also, I want to give a quick shoutout to Examine.com
该站点为本视频提供了大量有用信息
for providing the bulk of the information for this video.
Examine.com可能只是出众网站之一
Examine.com is perhaps one of the best,
但它非常好用 网站上有很多补充资源
if not THE best, nutrition and supplement resource on the internet today.
他们的工作都有很完善的科学研究来支撑
All of their work is completely supported by scientific research.
建议大家去上面看一看
I highly encourage everyone to give them a look
如果你需要一些优质营养品的讯息
if you need some good info on all things nutrition.
以下将给出网站关于该主题的文章链接
I’ll link their article on this very topic in the description below.
如果喜欢这个视频
If you enjoyed the video,
就大大地点个赞
please give it a fatty thumbs up
然后分享给热爱科学的朋友吧
and share it with your science-loving friends.
感谢观看 还有 多摄入蛋白质!
As always, thank you for watching and GETYOUR PROTEIN!

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视频概述

高热量的饮食会让你变胖吗?低脂的饮食和低碳水饮食有什么区别?怎么样可以避免变胖呢?这里将为你展示脂肪的奥秘

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视频来源

https://www.youtube.com/watch?v=IALndv3I2cg

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