You've probably heard of the ultra-trendy Whole30 program, the diet that prohibits you from eating sugar, alcohol, grains, dairy, legumes, and more. And if there's one thing you know about it, it's that it's pretty freaking brutal.
你可能听说过当下很火的Whole30饮食法,这种饮食法禁止你摄入糖、酒精、谷物、乳制品、豆类等。如果这个饮食法有一点是你需要了解的,那就是它特别不近人情。

Of course, the potential benefits of the Whole30 diet keep people in line. Whole30 survivors often report better digestion, higher energy levels, and weight loss as a result of trying the diet, though these results might not apply to everyone.
当然Whole30饮食法的潜在好处就是让人的体重保持稳定。能坚持下来的人都说消化更好了,更有活力了,试用这个饮食法后体重下降了,但也并非每个人都如此。

If you're thinking about embarking on a round of Whole30 (or you're feeling in the middle of one), keep this list on hand to remind you of your options. Here's what you can eat on the Whole30 diet.
如果你正考虑要试试Whole30饮食法(或者坚持不下去了),手边准备好这张清单,随时提醒自己这是你的选择。下面就介绍一下Whole30饮食法可以吃什么。

1 Unprocessed meats.
未加工的肉类

Meat is a cornerstone of the Whole30 diet. That's good news, since fueling up on protein is key to keeping hunger at bay and dodging cravings for non-Whole30 approved foods. Ideally, the meat you buy should be organic and grass-fed, but ultimately, pretty much any non-processed (re: bacon, ham, salami, etc.) meat is on the table: beef, chicken, turkey, pork, lamb, duck, you name it.
肉类是Whole30饮食法的基础。这是个好消息,因为依靠蛋白质提供能量是推迟饥饿的关键,帮你避开非Whole30饮食法推荐的食物。你买的肉最好是有机的而且是食草料的,但最重要的是随便什么未加工的肉类餐桌上有很多就可以(培根、火腿、意大利蒜味腊肠等):牛肉、鸡肉、火鸡肉、猪肉、羔羊肉、鸭肉,你能想到的都可以。

2 Seafood.
海产品

Seafood is a great way to get your protein fix if you need a break from meat — and on the Whole30 diet, it's all allowed (including shellfish).
如果肉类吃腻了,海产品也是补充蛋白质很好的方式。Whole30饮食法中也允许吃海产品(包括贝类)。

Some types of seafood have more benefits than others, though. Experts recommend incorporating at least two 3.5-ounce weekly servings of cooked fatty fish like salmon, sardines, and herring into your diet.
但有些海产品比其他的更有营养,专家建议每周至少吃两次3.5盎司烹饪好的富含脂肪的鱼类,如三文鱼、沙丁鱼和鲱鱼。

3 Eggs.
蛋类

It just might be impossible to get through a round of Whole30 without leaning heavily on eggs. They boast high-quality protein, helping you feel fuller for longer. Eggs also offer choline, which can benefit cognitive health later in life.
尝试Whole30饮食法就不可避免地要依靠蛋类,蛋类富含高质量的蛋白质,有助于延长饱腹感。蛋类也含有胆碱,对晚年的认知健康有好处。

4 Vegetables.
蔬菜

If you try the Whole30 diet, rest assured that pretty much every vegetable is on the table, so you can take a gander through the produce section of your grocery store with total freedom.
如果你在尝试Whole30饮食法你就可以放心了,因为餐桌上每种蔬菜量都很大,你就可以随便逛超市的蔬菜区了。

Vegetables offer fiber, which is not only satiating but can benefit cholesterol levels. They're also generally lower in calories than most food groups.
蔬菜富含纤维,不仅使你有饱腹感,而且对维持胆固醇水平有好处,也比大部分食物种类所含的热量更低。

5 Fruit.
水果

While the Whole30 creators don't say you can eat as much fruit as you want, eating some fruit is definitely encouraged.
虽然提出Whole30饮食法的人没说你可以随便吃水果,但吃一些当然还是可以的。

In addition to offering vitamins, minerals, antioxidants, and fiber, fruit is also very hydrating, which is important for the summer months.
水果不仅含有维生素、矿物质、抗氧化物和纤维,还能补水,在夏天这一点就很重要。

6 Potatoes.
土豆

While these technically fall under the "vegetable" category, potatoes are one of the more surprising inclusions on the Whole30.
虽然从严格意义上来说土豆属于“蔬菜”的范畴,但Whole30饮食法里包含土豆还是更让人惊讶的一件事。

White potatoes are seen as 'bad' because they can be high in starch, but they are a whole food and also contain great nutrients.
白薯不被大家看好,因为淀粉含量高,但却是天然食品,也富含营养。

7 Avocados, cashews, and other high-fat foods.
牛油果、腰果等高脂肪的食物

Avocados, olives, cashews, and coconuts are all high-fat and keep you fuller for longer.
牛油果、橄榄、腰果和椰子都是高脂肪的食物,能延长饱腹感。

Of course, in the case of foods like avocados, which are high in calories, moderation is key.
当然对于像牛油果这样热量高的食物,适量食用是关键。

8 Olive oil.
橄榄油

Good news for olive oil fans: the Whole30 diet considers extra virgin olive oil, ghee, clarified butter, and coconut oil totally OK. The authors of the diet refer to these as "cooking fats," though you can use them to top off other foods as well. (You can, for instance, drizzle a salad with a little EVOO for an extra filling fat boost.)
对喜欢橄榄油的人来说有个好消息:Whole30饮食法认为特级初榨橄榄油、酥油、纯净黄油、椰油完全可以吃,提出Whole30饮食法的人认为这些都是“烹饪脂肪”,但你也可以把它们淋在其他食物上。(比如,你可以在沙拉上滴点特级初榨橄榄油增加脂肪的摄取量)。

9 Coffee
咖啡

Thankfully, coffee is allowed on the Whole30 (sans cream and sugar, of course). You can add a dash of cinnamon to your coffee to slightly sweeten it.
Whole30饮食法允许喝咖啡真是太好了(当然是不含奶油和糖的)。你可以在咖啡里加一点肉桂粉稍微增加一下甜度。

Plus, coffee actually has some promising health benefits: because it contains antioxidants and polyphenols, it may cut your risk for diabetes, kidney stones, and certain cancers.
而且咖啡真的对健康很有好处:因为它含有抗氧化剂和多酚,可以降低患糖尿病、肾结石和某些癌症的风险。

10 Most herbs and spices.
大部分香草和香料

This is your opportunity to get crafty on the Whole30 — since most herbs, spices, and seasonings are allowed, they can help prevent your meals from feeling boring and repetitive.
这是Whole30饮食法中你可以灵活处理的部分,因为大部分香草、香料和调料都可以用,能使你的饮食不那么单调乏味。

These are so great for adding low-calorie flavor to meals. Some of my favorites are nutmeg and cinnamon for sweeter recipes (add a dash to grilled fruit); and garlic, red pepper flakes, and rosemary for savory dishes.
在饮食里加入低热量的调料真的太棒了,我最喜欢在甜食中加肉豆蔻和肉桂粉(烤水果上撒一点);大蒜、红辣椒片和迷迭香都可以调出美味。

不过当然,饮食只是整个瘦身过程的一部分,如果真的想得到好的效果,还是需要学一些更系统的知识。

那么,来试试我们的吧: