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课程导读
今天在“健康”栏目中，我们来聊聊“不吃晚饭真的会变瘦吗？”，Let's talk about “ Does skipping dinner really lose weight safely？” in today’s program.
【导读】
近日，“长期不吃晚饭真的会变瘦吗？”成为人们热议的话题，南方医科大学的研究团队用一年时间通过对139名肥胖人士的追踪对照实验得出了结论。A组采用限时+限能量饮食，B组仅采用限能量饮食，实验结果显示：不吃晚饭+控制整体热量有一定减肥效果，但从全过程来看，其减重效果基本与“均匀少吃组”持平。
因此，单纯晚饭节食，在其他时间不控制热量摄入，并不能达到减肥效果，瘦下来的关键还是少吃。
那么，对于非肥胖人群来说，不吃晚饭会变瘦吗？如何变瘦呢？今天我们围绕这个话题进行讨论。
图片来源：网络
课程内容
词汇积累：Word Bank
1、不吃晚餐：not eating dinner / not having dinner / skip dinner / no dinner
2、获得足够营养：get enough nutrients
3、断食疗法：intermittent fasting
4、喝水：consume drinks, such as water
5、反弹：regain weight
6、保持正常血糖：maintain blood sugar levels
7、劳累：fatigue
8、超级饿：extreme hunger
9、注意力集中有困难：trouble concentrating
10、站不稳：shakiness
11、暴食：binge eating
12、过量饮食：overeat
（更多词汇表达详见对话）
【初级水平】：基础对话 Conversation
场景：乔伊是某家单位的久坐族，早九晚五的工作很有规律，晚上坚持做刘畊宏女孩，但是却一直担心自己的体重会影响她的穿衣和约会，正在苦恼之际，她向有经验的人士请教如何stay fit（保持健康）。
乔：It's hard to lose weight for me because whatever happens, I only want to have meat. Maybe my previous existence was a meat-eater.
乔：减肥太难了，无论发生什么，我只想吃肉。我上辈子是食肉动物吧。
B：It's Okay to eat meat. Humans are meat-eaters. The key is how much you eat and when to eat. But you look much younger than your age.
B：吃肉没错。人类本来就是食肉动物。关键是你吃多少和什么时候吃。你看起来好年轻啊。
乔：(Smile)，I used to try the no dinner diet plan, plus home workout routines with Liu Geng Hong, but I felt extremely hungry late at night. And you know what, I ordered food delivery on Meituan App and I found myself overeating.
乔：（微笑）我曾尝试过不吃晚餐的节食计划，然后做刘畊宏女孩，但是到了晚上我感到超级饿，然后，你知道吗？我就点外卖，放开吃。
I always told myself that this was the last time binge eating before carrying out the diet plan. But every time I tried to lose weight, every time I failed. What am I gonna do？
我总是告诉自己这是我减肥之前的最后一顿。每次都尝试减肥，但是每次都失败。我该怎么办？
B：Yup. Late-night eating leads to unwanted weight gain and does more harm than good to your digestion and sleep. When you wake up next morning, you feel heavy.
B：嗯，晚上进食会导致不必的体重增加，而且对你的消化和睡眠坏处多于好处啊。你第二天起来，你感到身体很重。
乔：So, not eating dinner really loses weight?
乔：所以，不吃晚饭真的能减肥吗？
B：Not having dinner is a form of intermittent fasting. You have to make sure you have enough nutrients and pay attention to dos and don'ts of intermittent fasting. It's not a yes-and-no question. Okay？
B：不吃晚饭是断食的一种。但是你要确保你吸入足够的营养物和注意断食的”要和不要“。这可不是非黑即白的问题，好吗？
课程笔记
【中级水平】：Mini-talk
场景：这位名叫B的朋友给大家普及下断食疗法的优缺点。
If you plan to start an intermittent fasting diet, you need to make sure you are getting enough nutrients throughout the rest of the day. You should look for nutrient rich foods, such as sweet potatoes, broccoli, lean proteins and whole grains.
如果你计划开始断食，你需要确保你在一天剩下的时间里获得足够的营养。你应该寻找营养丰富的食物，比如甜土豆、西兰花、瘦肉蛋白和全谷物。
Skipping the last meal of your day can have some amazing benefits for your health, for example, it can improve digestion and help weight loss and maintain blood sugar levels.
不吃一天的最后一餐对你的健康有一些惊人的好处，例如，它可以促进消化，帮助减肥和维持血糖水平。
On the other hand, some possible side effects of no dinner diet may include fatigue, extreme hunger, trouble concentrating or shakiness. So, you should talk to your doctor before starting a new dietary plan. 另一方面，不吃晚餐的一些可能的副作用包括疲劳、极度饥饿、难以集中注意力或颤抖。所以，在开始一个新的饮食计划之前，你应该和你的医生谈谈。
【高级水平】：健康饮食
场景：你已经掌握了能量守恒原则（摄入能量和消耗能量），早睡早起，饮食均衡，并保持每天锻炼30-60分钟，工作效率和精神状态特别好，你从不向别人兜售健康秘诀，于是今天你决定公布你的健康秘诀。
Have you heard of the proverb：Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Another version of the proverb goes: Eat your breakfast, share your lunch with a friend, and give your dinner to your enemy. Whichever you prefer, the conclusion to be drawn in the same ——breakfast is the most important meal of the day.
你听说过这句谚语吗：早餐吃得像国王，午餐吃得像王子，晚餐吃得像乞丐。这句谚语的另一个版本是：吃你的早餐，与朋友分享你的午餐，把你的晚餐给你的敌人。不管你喜欢哪一句，结论都是一样的——早餐是一天中最重要的一餐。
Many people on a weight loss diet believe that if they skip breakfast, they will lose weight. They couldn't be more wrong!
Actually, people who do not eat breakfast tend to snack on unhealthy foods to dull hunger pangs. As a result, instead of losing weight, they gain it.
许多正在减肥的人相信如果他们不吃早餐就会减肥。他们大错特错了!事实上，不吃早餐的人倾向于吃不健康的零食来缓解饥饿之苦。结果，体重非但没有减轻，反而增加了。
When you eat your breakfast, you ramp up your metabolism, which, in turn, supports healthy weight maintenance.
Having a well-balanced breakfast is my second secret formula to stay healthy. You may wonder what's the first formula. The answer is simple: get up early. But the question is how early is early. This is the key.
当你吃早餐时，你加快了你的新陈代谢，反过来，吃早餐会保持健康体重。
吃一顿营养均衡的早餐是我保持健康的第二个秘诀。你可能想知道第一个秘诀是什么。答案很简单：早起。但问题是早到什么程度才算早。这就是关键。
“每天练习一点点，坚持带来大改变”，欢迎收听今天的节目，我们下期节目再见。（所有配图均来源于网络，如有侵权，联系删除）
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