252. 蛋白质目标、饥饿信号与蜜月期（问答）

今天在这期问答里，咱们来聊聊大家在修复与食物关系时最常遇到、也最让人困惑的问题，比如设定蛋白质目标有没有用，怎么重新找回饥饿感，还有在节食结束后‘蜜月期’到底发生了什么。

In today's q and a, we are unpacking some of the most common and confusing questions that come up when you are healing your relationship with food, like whether protein goals are helpful, how to reconnect with your hunger cues, and what is actually happening during the honeymoon phase after restriction.

这期节目特别重要，因为这些时刻真的很容易让人感到压得喘不过气，甚至怀疑自己是不是哪里做错了。

This episode matters because these moments can feel overwhelming and make you question if you are doing everything right.

听完之后，你会更清楚、更安心，也会拿到一些实实在在的方法，帮你重新建立对身体的信任，彻底甩掉那些该死的饮食规则。

You will walk away with clarity, reassurance, and practical ways to move forward that help you rebuild trust with your body and ditch the food rules.

嘿，反叛者，欢迎来到《反叛饮食文化》播客。

Hey, Rebel, and welcome to the Diet Culture Rebel podcast.

我是你们的主持人邦妮，一名注册营养师兼认证直觉饮食顾问，我的目标就是帮你摆脱罪恶感吃饭，不靠节食也能追求健康——成为直觉饮食者，给饮食文化竖中指。

I'm your host, Bonnie, a registered dietitian and certified intuitive eating counselor here to help you eat without guilt and pursue health without dieting by becoming an intuitive eater and giving diet culture the middle finger.

嗨，反叛者，欢迎回到《反叛饮食文化》播客。

Hello, Rebel, and welcome back to the Diet Culture Rebel podcast.

我特别期待这期节目，因为这种形式的内容，我总收到超多正面反馈。

I am excited about today's episode because it is a style of episode I get so much positive feedback on.

今天我们来搞一期问答。

We are doing a q and a.

我今天要回答三个听众的问题，说实话，这些问题问得特别好，全是你们自己可能也偷偷想过的心事。

I am answering three listener questions, and honestly, the questions are so good and cover topics and concerns that I know you've probably wondered about yourself.

我们会聊一聊，设定蛋白质目标到底是帮了你，还是反而害了你？

We are talking about things like, is it helpful to have a protein goal or harmful?

你到底该怎么重新找回对饥饿感的觉察？

How do you actually start recognizing your hunger cues again?

当你不再节食了，可一切却变得乱糟糟、情绪化，甚至有点吓人，这时候该怎么办？

And what do you do when you've stopped restricting, but now everything feels chaotic, emotional, and honestly, a little bit scary?

这些疑问，恰恰是你在真正修复与食物关系时，最真实、最重要也最有价值的那些时刻里会冒出来的。

These are the kinds of questions that can come up when you are doing the real yet incredibly important and rewarding work of healing your relationship with food.

我做这一期的目的，就是帮你搞清楚自己正在经历什么，让你知道你不是一个人在扛，再给你一些实实在在能用的方法，让你以后几年都能更轻松地面对食物和身体。

And my goal with this episode is to help you make sense of what you are experiencing, feel less alone in it, and give you some practical ways to move forward that actually help you feel better around food and your body for years to come.

在开始回答你们的问题之前，我想念一段来自听众凯特的Spotify评论。

Before I start answering your questions, I want to read a Spotify comment from a listener named Kate.

凯特是在听完上一期问答节目后，写下这段话的。

Kate shared this after listening to a past q and a episode.

凯特说，邦妮，我是在特别需要的时候找到你的节目的。

Kate said, Bonnie, I found your show at a much needed time.

我一直在努力克服食物噪音、食物愧疚和身体负面情绪。

I've been working on overcoming food noise, food guilt, and body negativity.

你让我相信，直觉饮食真的适合我，我也一直在努力去尝试，给自己无条件的进食许可。

You've given me so much hope that intuitive eating will work for me, and I've really been trying to dive in and experiment with giving myself unconditional permission to eat.

我很感激自己正在释放羞耻感，重新连接身体的信号。

And I am so grateful to be releasing shame and reconnecting with my body cues.

真的太感谢你了。

Thank you so much.

凯特，谢谢你花时间分享这些，真的特别珍贵。

Kate, thank you so much for taking the time to share that.

对正在听的你来说，这正是我热爱做问答节目的原因——我不只是想让你感到被理解、被支持，更希望你能带走一些实实在在能用得上的方法，下次吃饭时就能用上。

To my listener right now, this is exactly why I love doing q and a episodes because, yes, I want you to feel seen and supported, but I also want you to walk away with practical things you can actually use the next time you eat.

我的目标不只是让你听听而已。

My goal is not just for you to listen.

你要把节目中学到的东西用到吃饭上，真正改变你和食物、身体的关系。

It is for you to apply everything you learn in these episodes to your eating so that you can experience real shifts in your relationship with food and your body.

今天这一期，就是为了帮你做到这一点。

And today's episode is designed to help you do just that.

如果你觉得《反饮食文化叛徒》这个播客帮到了你，麻烦花一分钟给个五星好评和评论吧，我真的特别感激。

And if the Diet Culture Rebel podcast has supported you in any way, I would be so grateful if you took a minute to leave a five star rating and review.

这真的能帮更多人找到这个节目——那些正为饮食困扰、却还不知道吃饭可以更温柔、更平静的人。

It genuinely helps more people find the show, people who are struggling with food and don't yet know that there is a kinder, more peaceful way to approach eating.

做起来超简单的。

It is beyond easy to do.

具体怎么做呢？

Here's how you can do that.

如果你在Spotify上听，直接点进节目页面，在标题下面点五颗星就行。

If you are listening on Spotify, just go to the show page and tap the five stars right under the title.

如果你在Apple播客上听，往下拉到‘评分与评论’，点‘写评论’，然后说说哪部分最打动你。

And if you are listening on Apple podcasts, scroll down to ratings and reviews, tap write a review, and then share what's resonated with you.

非常感谢你在这里支持这个节目，叛逆者。

Thanks so much for being here and supporting the show, Rebel.

我得先说个免责条款：这个播客仅供教育和信息参考，不能替代专业的医疗建议或治疗。

My standard disclaimer, this podcast is for educational and informational purposes only and is not a substitute for individual medical care or advice.

第一个问题来自一位叛逆者：你觉得每天刻意追求蛋白质摄入目标，会妨碍直觉饮食吗？

Question number one comes to us from a Rebel who asks, do you think trying to hit a protein goal each day is unhelpful to intuitive eating?

这个问题太棒了，尤其是现在蛋白质可是热门话题。

This is such a great question, especially because protein is really in the spotlight right now.

我接下来的回答，可能会让你有点意外。

And how I'm gonna answer this question may surprise you.

很多人觉得直觉饮食就是完全不盯任何数据，但其实没那么简单，得看情况。

People often think intuitive eating is like no tracking ever whatsoever, but it actually really depends.

我觉得卡路里、宏量营养素，甚至体重这些数字，本身都是中性的信息。

I believe that numbers like calories, macros, and even weight can be neutral data points.

但如果你现在正被食物困扰，还在修复饮食关系的初期，这些数字对你来说，可能根本不是中立的。

But if you are currently struggling with food and in the early stages of healing your relationship with food, those numbers may be anything but neutral for you right now.

对很多人来说，尤其是在刚开始修复与食物关系的阶段，记录饮食往往是他们以前节食或死守饮食规则时干的事，比如盯住宏量营养素或者刻意制造热量缺口，这些恰恰加剧了他们的饮食困扰，一想起来就让人联想到节食。

For many people, especially at the beginning stages of healing their relationship with food, tracking is something they did a lot when dieting or following food rules like a macro plan or a calorie deficit that ultimately contributed to their food struggles and reminds them a lot of dieting.

我其实在我播客里采访过一位叛逆者。

I actually interviewed a rebel on my podcast.

她叫杰米。

Her name is Jamie.

她谈到了追踪宏量营养素是怎么一步步把她拖进饮食困境的。

And this is what she had to say about how tracking macros essentially kick started her struggles with food.

我之所以分享这段话，是因为杰米说的，真的特别精准地代表了很多人在食物、记录和体重这些数字上的真实经历。

And I'm sharing this because I feel like what Jamie says so accurately represents so many people's lived experience with, like, numbers as it relates to food, tracking, and weight.

下面就是杰米怎么说的。

So here's what Jamie had to say.

我当时想减肥，就开始追踪我的宏量营养素。

I was trying to lose weight, so I started to track my macros.

我有个教练帮我算出了我的热量缺口，我们每周还做一次复盘。

And I had a coach who actually helped me find my calorie deficit, and we did weekly check ins.

所以我每天都要称体重。

So it required me to weigh myself daily.

我还得拍照片给她看，每周一起看看我的进展。

I had to take pictures that she would look at every week, and then we would kinda see where I was at.

如果需要调整我的宏量营养素，我们就改。

And if we needed to adjust my macros, we would do that.

我这样坚持了一年左右。

I was doing that for about a year.

我确实减到了自认为的目标体重，但就是停不下来，因为一去度假，体重又反弹了。

I got down to what I considered my goal weight, but it just never stopped because I would go on vacation, and I would gain weight back.

于是我又得回来重新进入热量赤字，可没过多久，又该度假了。

And so then I'd have to come back and go back into a deficit, and then another vacation would come up.

就这样，我陷入了恶性循环。

And so it was just this vicious cycle of me.

我一直以为，等我慢慢过渡到维持热量摄入，就能停下来了，但很快我就意识到，这根本不可能。

I always kinda thought that I would be able to get myself up to, like, a maintenance calorie range and then be able to stop, but it just I was realizing very quickly that it was just never going to be like that.

我觉得真正让我意识到问题严重性的那一刻——其实之前早就有很多次了，我都觉得这样下去不对劲。

And I think the point where I realized, like, this is I mean, there were a lot of points where I realized, like, this is not good.

这已经变得特别不健康了。

This is becoming really unhealthy.

我都想不出从哪儿说起才好。

I don't even know where to start with that.

简直占满了我整个人的生活。

Like, it was all consuming.

对于像Jamie这样的人，还有正在听的你，也许你也有过类似的经历：记录饮食跟控制身材挂钩，频繁称体重，这些都属于身体检查行为。

So for someone like Jamie, and maybe even you yourself, the person who's listening right now, maybe tracking has been tied to body control and frequent weigh ins, and these are body checking behaviors.

研究显示，这种身体检查行为会增加饮食失调的风险。

And research has shown that body checking behaviors do increase the risk for disordered eating.

也许你对记录饮食的感受，就是精神上被它完全拖住了。

Maybe your experience with tracking has been mentally consuming.

也许你经历过反复减肥又反弹的循环，一次又一次，没完没了。

Maybe it's been tied to weight cycling, which is losing and gaining weight over and over and over again.

也许对你来说，这根本就是一个恶性循环。

Maybe it's just been a vicious cycle for you.

我真心建议你好好了解自己，静下心来问问：如果重新开始记录数字，那些数字会勾起你什么样的感受？

I really encourage you to know yourself, you know, reflect and ask if you were to track numbers, what would that bring up for you?

如果一看到数字，你就又回到旧日节食的思维模式，那现在可能真不是做这件事的好时机。

If bringing back numbers activates your old dieting mindset in any way, it may not be the most helpful thing for you to do at this time.

不是说永远都不能做，只是眼下，数字对你来说可能帮不上忙。

It doesn't mean ever, it might just mean that at this time, numbers are not the most helpful thing for you.

如果你一想到数字，就陷入执念，或者陷入非黑即白的思维，那记录蛋白质克数，反而可能让你更死守饮食规则，告诉你什么该吃、什么不该吃，最终让你完全听不到身体真正的信号。

So if thinking about numbers turns into a negative fixation or spirals you into all or nothing thinking, tracking grams of protein may risk contributing to a negative fixation on food rules, dictating what you believe you should or should not eat, and could definitely hinder you from tuning into your own body's cues.

后面我会再详细讲这一点，不过在那之前，咱们先继续聊聊，还有哪些迹象说明，现在设定蛋白质目标对你可能并不合适。

I will explain more about that in a little, but first, let's keep discussing factors that may indicate having protein goals is not helpful for you at this time.

所以，如果你一看到卡路里，或者碳水、脂肪这些营养数据，就觉得特别不舒服。

So seeing any calorie or other macro info like carb grams or fat grams, if that feels unhelpful to you.

如果这些信息一出现，就让你想更严格地控制饮食，或者忍不住想少吃，那记录蛋白质可能也不是个好选择——因为根本没法只看蛋白质，看食品标签时，卡路里、碳水、脂肪这些信息根本躲不掉。

If that feels activating or tempts you to control your eating more or tempts you to eat less, then tracking protein may not be the most helpful because it is hard to track protein and look at food labels without also seeing more nutrition information like carb grams, calories, fat grams, etcetera.

反过来，咱们聊聊什么时候设定蛋白质目标可能更有帮助。

Now on the flip side, let's talk about when it might be helpful to have a protein goal.

通常这种情况发生在你对食物的态度变得更中立之后，也就是当你已经花了一段时间在修复和食物的关系时。

And usually, this is something that I see being more likely to happen after food becomes more neutral, usually when someone has been working to heal their relationship with food for some time.

如果你能以一种中立、不带评判、充满好奇的态度来看待它，那么蛋白质目标就只是一个数据点，能帮你更了解自己的身体和营养。

If you can approach this in a very neutral, nonjudgmental, and curious way, then a protein goal could literally just be a piece of data that helps you learn more about your body and nutrition.

比如说，你给自己定个目标，每餐吃20到30克蛋白质。

For example, let's say you have a goal to eat 20 to 30 grams of protein at a meal.

我之所以说这个范围，是因为对大多数人，尤其是女性来说，这个量基本够满足全天的蛋白质需求了。

And I share this range because for most people, especially women, this range is about enough to help meet protein needs throughout the day.

如果你对蛋白质、或者常见食物里的蛋白含量不太了解，这个宽松的指引——每餐20到30克——能帮你慢慢建立营养意识，让每顿饭更均衡，确保你摄入足够的蛋白质。

This could be helpful if you are, let's say, someone who doesn't know much about, like, protein or the protein content in many foods, this loose guideline of having, like, 20 to 30 grams of protein in a meal could help you build up more nutritional awareness and help you create more balanced meals by ensuring that you have adequate protein.

有时候我都不太敢用‘均衡’这个词，因为饮食文化已经把‘均衡’这词给扭曲了。

Sometimes I hesitate to even use the word balance because I think that diet culture has hijacked how we even view balanced.

所以我要澄清一下，我说的均衡，一般指的是餐食里同时包含碳水、蛋白质、脂肪，还有一些膳食纤维。

So just to clarify when I say balanced, I'm generally talking about meals that contain a combination of carbohydrates, protein, fat, and some fiber.

所以，这种宏量营养素加上纤维的搭配，真的能帮我们更好地满足整体营养需求。

So this balance of macronutrients plus fiber really helps to ensure that we are meeting our overall nutrition needs.

我说的‘均衡’，跟很多人在社交媒体上看到的那种餐盘样子，其实差得挺远的。

So when I use the word balanced, it's often very different from how a lot of other people have defined balanced or see balanced represented on social media when it comes to meals.

现在蛋白质这么火，我觉得越来越多人都开始了解哪些食物蛋白质含量高了。

Now I will say with how popular protein is today, I do believe that more and more people have a growing knowledge of protein content in food and what foods are higher in protein.

但这只是举个例子，说明一个大概的指引其实挺有帮助的。

But this is just an example of, like, how a loose guideline might be helpful.

比如说，你可以试着在每餐里吃20到30克蛋白质。

A loose guideline of saying, okay.

这个小目标也能帮你留意身体的反应，看看吃多点或少点蛋白质，感觉有什么不一样。

I'm gonna try and eat 20 to 30 grams of protein in a meal may also be helpful to check-in with your body and compare how you feel when you eat a meal with more or less protein.

比如，吃30克蛋白和20克蛋白后感觉如何？或者20克和10克之间，哪种更舒服？

Maybe see how you feel after eating a meal with 30 grams of protein versus 20 grams of protein or having a meal with 20 grams of protein versus 10 grams of protein.

你觉得哪种最适合自己？

What feels best to you?

你吃更多蛋白质感觉更好，还是吃少一点？

Do you feel better with more protein, with less protein?

哪种食物让你的能量持续得最久？

What gives you the longest lasting energy?

哪种吃法能让你最长时间地感到饱足又满足？

What keeps you full and satisfied for the most ideal amount of time?

我个人就是这样看待蛋白质的。

Personally, this is how I approach protein.

我知道，每餐吃大概二三十克蛋白质，我的身体状态最好。

I know that about, you know, 20 to 30 grams or so in a meal makes my body just feel my best.

吃了之后能让我饱足好一阵子。

It keeps me full and satisfied for a while.

还能让我能量稳稳的，不忽高忽低。

It keeps my energy level stable.

所以一般来说，我都会这么吃。

So generally, that's what I will have.

我平时很少精确计算每餐的蛋白质克数，但长期遵循LUCE指南，让我对‘一餐吃多少蛋白才够’有了个大概的感觉，不用非得死盯着数字。

It is pretty rare that I strictly count my grams of protein in a meal, but the LUCE guideline over time has helped me have a rough idea of what constitutes as enough protein for me in a meal without strictly tracking.

要是赶时间、得赶紧吃点东西，我就会用这个经验——知道含20到30克蛋白的饭能让我撑得久、状态好，就赶紧搭一顿靠谱的。

Also, if I am in a rush and need to eat really quickly, then I will use that knowledge of knowing that meals with, 20 to 30 grams of protein in them keep me full and satisfied, you know, and feeling my best for longer.

靠着这经验，我随手就能凑出一顿能扛住饿的饭。

I'll use that knowledge to throw together a meal that I know will sustain me.

如果你对这种 loosely 跟踪蛋白质摄入感兴趣，这里有几点特别重要的事得注意。

If this is something that piques your interest and you are interested in pursuing loosely tracking protein, here are a few important things to consider.

第一，别为了追蛋白目标，牺牲了足够的热量、碳水和脂肪。

Number one, aiming for a protein goal cannot be done at the expense of adequate calories, carbs, and fat.

我再重复一遍。

I'm gonna say that again.

追蛋白目标，不能。

Aiming for a protein goal cannot.

绝对不能。

It cannot.

不能为了追求蛋白质而牺牲足够的热量、碳水和脂肪。

It can't be done at the expense of adequate calories, carbs, and fat.

看到社交媒体上那么多高蛋白内容，这正是我最担心的一点。

And this is one of my, like, biggest concerns when I see all of the protein heavy content on social media.

我看到太多食谱都是高蛋白、低热量的。

I see so many recipes that are like high protein, low calorie.

结果就是，大家一味地追蛋白，却很多人连够的热量、碳水都没吃够，脂肪也常常不够。

And essentially what it ends up being is that like, there is this massive push on protein, but so many people are not getting adequate calories or adequate carbs, sometimes not adequate fat as well.

我们真正需要的是三种宏量营养素的平衡搭配。

And we really want to have a combination of all macronutrients.

我们需要蛋白质。

We want protein.

我们需要碳水。

We want carbohydrates.

我们需要脂肪。

We want fat.

所以我们别光盯着蛋白质，把热量、碳水和脂肪给忽略了。

So we don't wanna become so focused on protein that we lose sight of getting in adequate calories, carbs, and fats as well.

第二点要注意的是，这本来就是个短期的尝试，顶多算个参考建议，别当死规矩——你身体的真实感受，比任何蛋白质摄入量的硬性规定都重要。

The second thing to consider is that ideally, this is a short term experiment and something that remains a guide or a suggestion rather than a rule, and your own experience in your body trumps the rule of getting in a certain amount of protein.

比如有时候，我就想吃两片吐司配花生酱当早餐。

For example, sometimes I want just a couple of pieces of toast and peanut butter for breakfast.

我知道这顿饭蛋白质肯定不到20到30克，但我也不觉得非得完美不可。

I can tell you that is not 20 to 30 grams of protein, but I also know that I don't have to be perfect with this.

我接受灵活一点，不是每顿饭都非得精准卡在20到30克蛋白质上。

I'm okay with flexibility and not having 100% of my meals perfectly hit 20 to 30 grams of protein.

虽然一般来说，我吃那些接近这个量的饭时，状态确实最好。

While I generally do feel like best when a lot of my meals have that amount.

但确实也有不少时候，我某几顿饭根本没达到这个量。

There are absolutely times where some of my meals don't.

有时候我就懒得弄高蛋白的饭，那也完全没问题。

And sometimes I just, like, am not in the mood to make a higher protein meal, and that's okay.

第二点，如果你一看到哪顿饭没达到这个蛋白量，或者没法追踪蛋白摄入就感到压力或焦虑，那现在不妨试着别盯着数字看，反而该慢慢放下对数字的执念。

The second thing, if you experience stress or anxiety when meals do not have this much protein or whatever, like, your loose goal or guideline is, or if you experience stress or anxiety if you can't track protein, then it may be helpful to instead work on moving away from numbers instead of focusing on them more, at least for now.

最后，如果你真想设定一个蛋白摄入目标，一定要确保这个目标来自靠谱的渠道，比如注册营养师。

Lastly, if you are considering a protein goal, make sure that goal that you are considering comes from a verified source like a registered dietitian.

我在社交媒体上见过太多乱搞蛋白的案例了，完全没科学依据，不切实际，还特别夸张。

I cannot tell you how many protein wrecks I've seen on social media that are not evidence based, that are unrealistic, and unnecessarily excessive.

有人甚至发咖啡，天啊，一杯咖啡里加了45克蛋白。

I've seen people post coffees for Pete's sake with 45 grams of protein in them.

兄弟们，真没必要这样。

Guys, we don't need to be doing that.

所以回到最初的问题——你认为每天死磕蛋白目标，对直觉饮食有帮助吗？

So to circle back and really answer this question, the question of do you think trying to hit a protein goal each day is unhelpful to intuitive eating?

这得看情况。

Well, it depends.

希望我刚才这样一步步拆解，能帮你理清思路。

I hope that how I broke down answering this question helps.

如果你想更深入地了解蛋白质，不妨回头听听第198期节目，标题叫《蛋白质热潮只是饮食文化吗？——作为直觉饮食者如何理解你的蛋白质需求》。

And if you want an even deeper dive on protein, go back and listen to episode 198 called Is the Protein Craze Just Diet Culture or Deciphering protein needs as an intuitive eater.

节目笔记里有链接。

It's linked in the show notes.

第二个问题来自一位叛逆者，他问的是：怎么学会识别自己的饥饿信号。

The second question that I'm answering comes from a rebel who asks how to learn to recognize your hunger cues.

我喜欢这个问题，因为我在社交媒体上经常看到有人说：‘你不饿就不该吃。’

I love this question because so often I will see people on social media say, well, if you aren't hungry, then you don't need to eat.

但这话不一定对。

And that is not necessarily true.

如果你有过节食经历，或者一直死守很多饮食规则，那很可能早就跟自己的饥饿感脱节了。

If you have a history of dieting or following a lot of food rules, then it's quite possible that you may have gotten out of touch with your hunger cues.

我经常举这样一个例子。

I often will give this example.

比如说你正在做间歇性禁食，规定中午12点才开始吃，之前从晚上6点到中午12点都不吃东西之类的。

Let's say that you are doing something like intermittent fasting, where you have an eating window that starts at 12PM and you don't eat from like 6PM to 12PM or something like that.

这相当于十八个小时不吃东西，时间太长了。

That would be like an eighteen hour window of not eating a really long time.

你就这么干吧。

So let's say you do that.

但在你开始这种进食模式之前，你一直是吃早餐的。

And prior to having this eating window, you used to eat breakfast consistently.

以前你可能八点就饿了，准时吃早餐。

Maybe your body was used to eating at 8AM, you would get hungry, you would eat breakfast.

但现在你做间歇性禁食，就不吃早餐了。

But now that you're doing intermittent fasting, you're not eating breakfast anymore.

八点你明明饿了，但你告诉自己：算了，现在不能吃，我还在禁食呢。

So you feel those hunger cues at 8AM, and you decide, I'm not gonna honor them right now because I'm intermittent fasting.

我要等到十二点再吃。

I'm gonna wait until 12PM to eat.

你这么干得越多，越忽略那些饥饿信号，以后就越难察觉到细微的饿意了。

The more you do that, the more you ignore those hunger cues over time, the less easy it becomes to actually notice those subtle hunger cues.

我们就这样越来越跟它们脱节了。

And we just start to get more and more out of touch with them.

到了后来，可能根本感觉不到它们了。

Like, it comes to the point where maybe we don't even feel them.

完全注意不到，或者习惯了那种感觉，就干脆学会无视它。

We don't notice them at all, or we just get used to the sensation of it and we just kind of learn to ignore it.

这就是节食和死守饮食规则让我们忽略饥饿信号的一个例子。

So that's just one example of how dieting and following food rules can get us out of touch with our hunger cues.

说实话，这种情况多得去了。

Trust me, there are so many more.

但归根结底，如果你一直长期节食、反复胖瘦、死守饮食规矩，那很可能早就跟自己的饥饿感脱节了。

But at the end of the day, if you are someone who has a history of chronic dieting, yo yo dieting, following food rules, it is quite possible that you may be more out of touch with your hunger cues.

所以得有意识地重新建立信任，学会察觉这些信号，然后才能真正听从它们。

And so that takes some intentionality to rebuild trust with them, to be able to recognize them, and then of course honor them.

咱们的目标就是重新找回你的饥饿信号，这儿有几个小方法帮你做到。

So what we want to do is we want to get back in touch with your hunger cues, and here are a few tips to help you do that.

在进入实用技巧之前，我觉得特别有帮助的是，先去梳理一下你和饥饿的关系。

And before we go into the practical tips, I actually find it really helpful to explore your relationship with hunger.

对很多人来说，他们和饥饿的关系根本没那么简单。

For so many people, their relationship with hunger is anything but simple.

往往特别复杂。

It's often very complex.

而且常常带着情绪。

It's often very emotional.

所以我有几个问题，帮你好好想想自己和饥饿的关系，因为只有搞清楚这一点，你才能更清楚地觉察到饥饿信号，最终做到真正尊重它。

So I have a couple of questions to help you reflect on your own relationship with hunger because getting clear on this is ultimately gonna help you be able to start to recognize your cues more and get to the point where you can also honor them.

你可以问问自己：

So ask yourself this.

你对饥饿有没有什么规矩？

Do you have any rules about hunger?

比如，你是不是觉得只能在固定时间吃饭？或者你是不是认为，只有某些食物才配得上回应饥饿，而其他所谓的‘不健康’食物就不行？

Maybe you have like a belief that you should only eat at specific times, or do you believe that hunger can only be honored with specific foods and not with other foods, potentially, quote, unquote, bad foods?

或者你是不是觉得，只有愿意吃点清淡的烤鸡胸肉或者苹果，才能证明自己是真的饿了？

Or do you tell yourself that you'd have to be willing to eat something like a plain grilled chicken or an apple in order to justify that you are actually hungry.

这就像社交媒体上特别流行的那种可笑的‘饥饿测试’，我经常指出这种做法的危害。

That's like that silly hunger test that I see circulating on social media a lot, and I often do call out its harms.

另外，也问问自己这些问题，来反思你对饥饿的态度。

Also ask yourself these questions to reflect on your relationship with hunger.

饥饿对你来说是一种恐惧吗？

Does hunger feel scary for you?

对一些人来说，饥饿会让他们想起暴食，感觉完全失控，所以拼命想躲开它。

For some people, it reminds them of a binge and it can feel really out of control, so they try to avoid it.

但对很多人来说，忍着饿反而让他们觉得自己很有毅力、很自律。

On the other hand, for many people, they find that fighting through hunger makes them feel strong and disciplined.

所以问问自己这个问题。

So ask yourself that.

忍着饿会让你觉得自己更有纪律、更强大吗？

Does fighting through hunger make you feel disciplined or strong?

有些人觉得，没饿到极致就吃东西，是软弱、没毅力的表现。

For some people it does, and they might view it as weak or undisciplined to eat before they are completely starving.

也许你听过某种饮食说法，声称只要严格遵守，就根本不会感到饿。

Maybe a diet claim that if you followed it perfectly, you would never feel hungry.

但就算你真的照做了，哪怕一丝不苟地执行了那个饮食计划，你还是会觉得饿。

But even though you did, even though you did follow the diet perfectly, maybe you still felt hunger.

于是你怪自己，觉得是自己哪里出了问题。

And so you blamed yourself and you felt like something was wrong with you.

不管怎样，我们刚才聊的这些、你反思过的那些问题、我举的这些例子——它们都可能影响了你识别和尊重饥饿信号的能力。

Whatever the case, these things that we've talked about, these questions that you reflected on, these examples I gave that can complicate your relationship with hunger probably actually likely have played a role in your ability to recognize and honor your hunger cues.

所以，正视它们、叫出它们的名字，然后去挑战这些想法，特别重要。

So it's really important to acknowledge and name them and push back against them.

接下来，我们来聊聊一些实用的小技巧，帮你开始觉察自己的饥饿信号。

Now let's move on to practical tips to help you start to recognize your hunger cues.

第一，先建立一些规律。

Number one, start with some structure.

规律进食，一般每三到五小时吃一顿，每餐搭配碳水、蛋白质和脂肪，帮你身体建立节奏，尤其是在你还没能感知到饥饿信号的时候。

Eating on a routine, in general, every three to five hours, eating meals with a combination of carbs, protein, and fat to get your body on a rhythm while you are disconnected from your cues.

这样能帮你满足身体需求，也更容易在还没饿到不行的时候，就察觉到饥饿的迹象。

This will help you meet your body's needs and make it easier for you to start to recognize your body's cues like hunger before you are starving.

当你跟身体的信号脱节时，往往只有到特别饿的时候，才会注意到饥饿。

When disconnected from your body cues like hunger, you may be more likely to only pick up on hunger cues when they are extreme.

对吧？

Right?

你现在可能只有在特别饿、都快炸毛了，觉得昨天就应该吃东西的时候，才意识到自己饿了。

You may currently only be able to recognize hunger when you are like hangry and you needed food yesterday.

我们想做的是，开始留意那些更细微的饥饿信号。

And what we want to do is we want to start actually picking up on the more subtle cues.

就是那些还没变成‘饿到炸毛’、让人不舒服之前的、比较舒服的饥饿感。

So the more pleasant hunger signs before they reach that point of hangry and unpleasant.

一个办法是，每天抽几次，放慢节奏，好好感受一下自己的身体。

One way to do this is to implement a practice of sometimes slowing down and connecting with your body a couple of times throughout the day.

有些迹象其实都是饥饿的表现，很多人总觉得饥饿就是肚子咕咕叫。

Some things to think about that can be signs of hunger, because often I'll hear people thinking that hunger really only shows up as a grumbling stomach.

但事实上，饥饿的表现形式多得很。

But the truth is hunger can appear in many different ways.

有时候饥饿会体现在情绪上，比如容易烦躁、爱发脾气，甚至焦虑。

So sometimes hunger shows up in our mood with irritability, crankiness, even anxiety.

有时候饥饿会反映在精力上，比如没劲儿、特别累。

Sometimes hunger shows up in our energy characterized by low energy or fatigue.

有时候饥饿会影响大脑，出现头痛、脑子发懵、注意力不集中，甚至头晕。

Sometimes hunger shows up in our brain and with changes in our thoughts, it might look like headache, brain fog, difficulty concentrating, or even dizziness.

如果你发现自己老在想吃的，那也是饥饿的信号。

Hunger can also show up if you find yourself thinking about food more.

如果食物听起来越来越诱人，说白了，这就是所谓的‘食物杂音’。

If food starts to sound increasingly appetizing, AKA this is kind of like food noise.

其实，这种‘食物杂音’往往是大脑在提醒你：该吃点东西了。

So food noise is honestly sometimes your brain's way of saying, hey, I need more food.

我饿了。

I'm hungry.

饥饿也会体现在胃里。

Hunger can also show up in your stomach.

对吧？

Right?

这个比较明显。

That's the more obvious one.

要是胃咕咕叫，或者感觉肚子空空的，那就是饿了。

If you have like a little growling stomach, you're starting to feel some signs of emptiness in your stomach.

这些饥饿的信号其实都是一个连续谱。

All of these signs of hunger can occur on a spectrum or a scale.

目标是早点吃，别等到饿得发抖、暴躁、失控、头晕、特别想狂吃的时候才吃，最好一察觉到轻微的饥饿感就开吃。

The aim is to eat and allow yourself to eat before you get to that extreme level of hunger where you are like shaky, irritable, feeling out of control, lightheaded, feeling bingy, and instead generally eat when you start to notice more mild hunger.

比如老想着食物，觉得特别想吃，或者胃里开始有点空空的感觉。

So the thinking about food more, feeling more ready to eat, feeling maybe your stomach start to feel a little bit empty.

这些比较舒服的饥饿感，其实才是更友善、更适合开始吃饭的状态。

These more pleasant levels of hunger are more, I'd like to say, the kinder, state of hunger to start eating at.

如果你想要更敏锐地察觉自己的饥饿信号，我建议你免费下载我的饥饿与饱腹感量表指南。

I'd love to invite you, if you are wanting to get more in touch with your hunger cues, to download my free hunger and fullness scale guide.

你可以去 dietculturerebel.com/hungerfullnessscale 下载，或者点节目笔记里的链接获取。

You can go to dietculturerebel.com/hungerfullnessscale, or click the link in the show notes to grab it.

第三个问题来自一位叛逆者：在停止节食后的‘蜜月期’，怎么应对情绪和疑虑？

Question number three comes to us from a rebel who asks, how do I deal with emotions and doubts in this honeymoon phase after stopping restrictions?

如果你还不熟悉‘蜜月期’这个词，通常它指的是刚放开限制后，疯狂想吃以前禁掉的食物，而且特别兴奋地吃它们的阶段。

If you are new to the term honeymoon phase, typically the honeymoon phase after stopping restrictions often refers to craving and eating many previously off limit foods and feeling really excited about eating them.

有时候你会觉得这状态永远都不会结束，这对很多人来说真的挺吓人的。

Sometimes it can feel like this period will never ever end, and that can be really scary for a lot of people.

但我想说，这个蜜月期往往是必经的一步。

But I will say this honeymoon phase is often a very necessary step.

接下来，我念一段来自一位叫玛丽的叛逆者的感悟，她就是按照我们营养师团队帮客户用的框架，顺利度过了这个蜜月期。

And I'm gonna read you a takeaway from a rebel named Mary who worked through this honeymoon phase following the framework my team of dietitians uses with clients.

我分享玛丽的感悟，是因为我想让大家看到，熬过这段蜜月期之后，另一边究竟是什么样的力量。

And I'm sharing Mary's takeaway because I really wanna highlight the power of what is on the other side of working through the honeymoon phase.

玛丽说：‘从小到大，我就没法相信自己能控制住糖。’

Mary said this, ever since I was a kid, I couldn't trust myself around sugar.

每当我对自己说十次‘不行，不能吃’，最后总会忍不住狂吃一通，吃到身体难受，毁掉一整天的心情，连出门的勇气都没了。

For every 10 times I told myself, no, you can't have that, I would eventually consume massive quantities to the point of physical discomfort that would ruin my day, shatter my sense of self trust, and stop me from leaving the house.

通过这个项目，我学会了：想吃就吃，别管那么多，专心感受身体的真实反应。

Through this program, I learned to just let myself eat the damn sugar while paying attention to how my body actually feels.

我到现在还是每天享受甜点，但慢慢发现，当初那份兴奋，其实一大半是来自‘不能吃’的压抑。

I still love my daily sweet treat, but over time, I realized that half of the excitement came from the restriction.

只要允许自己吃甜食，不把它跟自责、愧疚绑在一起，我暴食的冲动就彻底消失了。

Simply allowing myself to eat a treat without feelings of self worth or guilt attached to it has totally neutralized my binge eating tendencies.

更重要的是，我接受了‘吃点甜的来安慰自己’是完全正常的，现在我会把食物当成情绪管理的工具之一，而不是失控的发泄。

More specifically, accepting that it is okay to eat something sweet for comfort has allowed me to use food as one of many tools for coping with emotions and not an out of control reaction.

神奇的是，自从完成这个项目，我再也没暴吃过，因为我真的知道，那感觉一点都不好。

Incredibly, I haven't binged since completing the program because I know that it simply does not feel good.

而且随着时间推移，我发现自己家里虽然还留着巧克力和其他以前的诱食，但根本想不起来去吃。

Additionally, over time, I realized that I had chocolate and other former trigger foods in the house, but I simply didn't think about them.

连我自己都没想到，有天我会真的忘了 pantry 里还藏着奥利奥。

This has continued to my amazement as I never thought I could be one of those people who forgot about Oreos in their pantry.

甜食再也没法左右我了。

Sugary foods stopped having power over me.

心里腾出的那片空间，真的特别轻松自在。

The mental space that has opened up has been incredibly freeing.

我特别喜欢玛丽的这个体悟。

I love Mary's takeaway.

还有，我想对正在经历蜜月期、心里充满怀疑和情绪挣扎的你——不管是面对修复饮食关系，还是想摆脱那些不再适合你的饮食习惯——说点话。

And to my listener who is dealing with emotions and doubts during your honeymoon phase or even just emotions and doubts when it comes to the idea of healing your relationship with food and moving away from your current food habits that are not serving you.

请把玛丽的话和她的体悟记在心里，当成你继续走下去的动力，也让你看到，熬过这段，另一边会是什么样子。

I encourage you to keep Mary's words and takeaways on the back of your mind as inspiration to keep going and hope of what's on the other side of where you are at right now.

我这儿还有几个小建议想分享给你。

I also have a few more tips for you.

第一，我想肯定你正在经历的一切，这真的存在，而且当人们摆脱饮食限制、食物规则和节食时，很多人都有类似的感受。

One, I really wanna validate what you are going through and validate that it is real and a normal experience that so many people have when they move away from restrictions, food rules, and dieting.

而且，任何新的饮食方式都会让人感到不自在，引发怀疑，尤其是在我们文化里，限制饮食是常态，而给自己更多进食自由反而显得很反常。

Plus doing anything new with food will naturally feel uncomfortable and bring up doubts, especially when restriction is the norm and giving yourself more permission to eat is anything but the norm in our culture.

我觉得人生中很多新变化都会让人害怕。

I think many new changes in life can feel scary.

这不完全一样，但有点类似。

This isn't exactly the same, but somewhat similar.

2024年我搬进新家的时候，就有这种感觉。

I kind of felt this way when I moved into my new house in 2024.

那时候大概是一年半以前了。

So this was about a year and a half ago at this point.

2024年，我和我老公开始考虑搬家。

And so in 2024, my husband and I started to think about moving.

我们有了第二个孩子，现在的房子实在太挤了。

We had our second baby and our current house just felt so cramped.

所以我们商量着搬得离家人近一点。

And so we talked about moving closer to family.

我们想换个大点的房子。

We wanted to get a bigger home.

当然，我们本来就在同一个城市，跟家人住得不算远。

I mean, granted, we were in the same city as our family.

就是想比现在更近一点。

We just wanted to be even closer than we already were.

于是我们开始看房，最后真的下定决心要搬了。

And so we started to look into homes and eventually we decided for real that we wanted to move.

我记得知道要搬的那天，我哭了。

And I remember the day that we found out we were for real moving, I cried.

这些眼泪不是高兴得哭，而是难过得哭。

And these tears were not tears of excitement.

因为我真的特别舍不得现在的家。

I was crying because I loved our current home.

我特别喜欢住在那片区域的朋友圈。

I loved my friend group in the area.

我超爱我们当时住的地方。

I loved our location.

那是我和我老公一起买的第一套房子，你知道的。

There was so like, it was, you know, the first house that my husband and I bought together.

我们头两个孩子也是在这房子里长大的，那个家对我来说意义太重大了。

The first home that we had our first two kids in, like the home in the area meant so much to me.

但我心里也清楚，搬过去的好处肯定能盖过这段短暂的难过，一切都会好起来的。

But I also knew that the benefits of moving would outweigh the temporary sadness that I felt would change.

所以那时候，说实话，我挺紧张的。

And so in that moment, like, it was nervous.

有点儿害怕。

It was kinda scary.

一堆情绪和疑虑一下子涌上来，但我明白，搬过去之后我想要的生活，值了。

I had a lot of emotions and doubts that popped up, but I knew that what I wanted on the other side of moving was worth it.

现在一晃两年过去了，我特别庆幸当初的决定。

And so fast forward now going on two years later, I am so happy with our decision.

那些情绪慢慢淡了，现在终于尝到搬家带来的好处了。

The emotional feelings decreased over time, and now I'm reaping the benefits of our move.

我们离家人更近了，能更方便地去看双方父母。

You know, we are closer to family, so we can see both sets of parents more easily.

家里帮忙的人多了，带孩子也轻松不少，房子也更大了。

We have so much more help from our family, with our kids, and we have a bigger home.

我们特别喜欢现在的小区。

We love our neighborhood.

我跟小区里其他妈妈们也慢慢熟络起来，交上了朋友。

I'm developing friendships with other moms in the neighborhood.

新找的托儿所特别棒。

We have a great new daycare.

好处多得说都说不完。

Like the list could go on and on.

我就是想说，我对这个改变真的特别满意，但过程中确实得面对一些情绪，比如突然要开始一件全新的事，心里难免有波动。

All I'm saying is I'm just really happy with this change, but it took working through some emotions of like, just the act of, hey, we're we're doing something new.

对吧？

Right?

我们之前早就习惯了原来的生活方式。

Like we got so used to what we were doing before.

习惯了原来的家，习惯了住的那个地方。

So used to our home, the area we were living in.

所以搬家嘛，难免会勾起各种情绪，事实也确实如此，但一切都值得。

So naturally moving was gonna bring up stuff and it did, but it was worth it.

如果你现在对改善和食物的关系感到紧张、怀疑，我就拿自己搬家的经历做个例子——但凡你做点新事，杂念、疑虑、情绪全都会冒出来，但这不代表你做错了，也不代表你的情绪就是错的。

And so if you are feeling nerves and doubts about healing your relationship with food, you know, I share my little moving experience just to highlight that anytime we do something new, like thoughts and doubts and emotions are gonna come up, but it doesn't necessarily mean that what you're doing is wrong or even that the emotions you're experiencing are wrong.

我们总想躲开不舒服的感觉，可不舒服本来就是生活的一部分。

And I think so often we want to just like not experience discomfort, but discomfort is part of life.

我知道这话可能不太中听，但真的就是这样。

I know that may not be what you want to hear, but it really is.

你现在对修复与食物关系初期那种感觉，都是暂时的，会慢慢变淡的。

And the feelings that you have right now about the honeymoon phase of healing your relationship with food are temporary and they will decrease over time.

希望我用搬家打的比方，能让你觉得，作为刚开始做这件事的你，出现这些情绪和担忧其实很正常。

So I hope that my kind of like home example helped to normalize emotions and fears that may be coming up for you, my listener, as you are new to doing this work.

现在呢，我想稍微换个话题。

And now, you know, I kinda wanna switch gears a little bit.

接下来我想聊聊修复关系初期那种‘蜜月期’的具体体验——比如特别想吃、吃得更多这些事。

And now I wanna focus on the actual experience of the honeymoon phase and craving more food and eating more food.

因为我知道，这事儿也挺让人焦虑的。

Because I know that can be like pretty anxiety inducing as well.

我常拿这个跟‘我现在怎么啥都想吃’的感觉作比较。

And I like to compare it to it being really similar, you know, to if you are currently like, oh my gosh, I feel like I'm eating all the foods.

我也觉得这跟憋气憋到极限特别像。

I like to compare it to the idea of holding your breath for as long as you can.

你想想，当你终于能喘气的时候，自然会大口喘息，直到身体慢慢适应，确认氧气一直在稳定供应。

So let's say you hold your breath, and then when you finally come up for air, it's normal to gasp until your body regulates and trusts that it has a constant steady stream of oxygen coming in.

我这么说的时候，很多人都会说：对，这完全说得通。

When I give this example, so many people are like, yeah, of course, that makes complete sense.

但如果你多年来一直控制饮食、节食或限制食物，这其实就跟憋气差不多。

But if you have spent years or even decades controlling food or restricting food or dieting, it's very similar to that idea of holding your breath.

一旦你放下控制，食欲和想吃东西的冲动自然会增强，但随着时间推移，身体会慢慢调整，也会相信你每天都会给它稳定、足够的食物。

When you remove that control, eating and cravings will naturally heighten and intensify, but they will decrease over time as your body regulates and trusts that you will give it adequate consistent food throughout the day.

就像憋气后猛喘气，但后来呼吸又慢慢恢复正常一样。

Very similar to holding your breath and gasping for air, but then having your breathing regulate again.

在经历限制、节食和各种饮食规则之后重新吃东西，情况真的非常相似。

Eating after periods of restriction and dieting and food rules is very, very similar.

所以我经常看到，这个‘蜜月期’只是暂时的。

So I often see this honeymoon phase being a temporary thing.

它能持续多久，因人而异，没人能一概而论。

The amount of time it lasts, it really varies from person, to person.

别给自己设时间表，但在这段时期，请对自己温柔一点，多些理解和包容。

So try to not put yourself on a timeline, but please give yourself some grace and compassion as you move through this time.

最后我想提醒你一点：当你在修复与食物的关系、度过这个‘蜜月期’时，如果产生怀疑或恐惧，别着急——这需要时间。

The last reminder that I would like to share with you when it comes to having doubts or fears as you heal your relationship with food and go through this honeymoon phase is that it's gonna take time.

想想你过去花了多久才形成对食物的那些想法，或者你到底控制、节食、限制食物了多久。

Think about how long you thought a certain way about food or were restricting or dieting or controlling food in some capacity.

想改变根深蒂固的思维模式，不可能一蹴而就，也不可能一帆风顺。

To teach yourself to think differently is not going to happen overnight, and it won't happen perfectly.

别放弃，坚持下去。

Hang in there.

这确实需要时间，但真的做得到。

It takes time, but it is possible.

这一切都值得，我完全相信你。

It is worth it, and I believe in you.

如果你觉得‘无条件允许自己吃任何食物’太混乱、失控，或者‘蜜月期’听起来让你特别焦虑，我强烈建议你找一位营养师，比如‘反饮食文化’认证的营养师，帮你制定一个更温和、更可行的饮食计划，慢慢和食物和解；同时也可以找心理咨询师，帮你应对不再节食、不再遵守饮食规则时冒出来的各种情绪。

If working towards unconditional permission to eat all food feels really chaotic and out of control, or if the idea of going through a honeymoon phase sounds really distressing, I'd love to recommend reaching out to a dietitian, like a DietCultureRebel dietitian, to help you make a plan for how to approach food differently and work on making peace with food in a way that feels more manageable, as well as a therapist to help manage feelings that come up with not restricting dieting or following food rules.

今天的问答就到这里啦。

And that wraps up today's q and a.

一如既往，我为你能认真听讲、努力修复与食物的关系感到骄傲。

As always, I am proud of you for listening and doing the important work of healing your relationship with food.

如果这期节目打动了你，麻烦给个评分和评论吧，这对我来说真的特别重要。

If this episode resonated with you, it would mean so much if you left a rating and review.

你的反馈能帮更多人发现这个信息，也让越来越多的人开始摆脱你正在努力突破的那些模式。

It helps more people find this message, and it helps more people start to break free from the same patterns you are working through right now.

我一直说，修复与食物的关系不是速成的事，需要时间，但如果有对的支援和引导，过程会轻松不少。

I always say healing your relationship with food is not a quick fix and it takes time, but it can be a little faster when you have the right support and guidance.

找一位DietCultureRebel认证的营养师，能帮你走得更顺。

Working with a DietCultureRebel registered dietitian can help with this.

最棒的是，我们支持医保。

And the best part is we accept insurance.

很多学员的课程费用都能全额报销，自付零元。

So many of our clients have sessions covered completely with $0 copay.

快去 dietculturerebel.com/insurance 了解详情，预约你的第一次咨询吧。

Go to dietculturerebel.com/insurance to learn more and schedule your first session.

再次感谢你的收听，我超期待下次再和你聊。

Thanks again for listening, and I can't wait to chat with you again next time.

在这之前，我是你的主持人，也是你的同路人，Bon。

Until then, I'm your host and fellow rebel, Bon.