267. 5个营养真相，帮你摆脱饮食文化的洗脑

如果你对食物、运动、新陈代谢和身体的某些看法，其实并不是营养学事实，而是你听了太多次、以至于感觉像事实的饮食文化观念，那会怎样？

What if some of the things you believe about food, exercise, your metabolism, and your body are not actually nutrition facts, but diet culture beliefs you have heard so many times that they just feel like facts?

今天，我要分享五个营养真相，来挑战你被灌输的观念，帮你识别饮食文化还在哪些地方悄悄影响你的生活，并最终帮你开始反抗那些让你停滞不前的信息。

Today, I'm sharing five nutrition truths to challenge what you've been taught, help you recognize where diet culture is still sneaking into your life, and ultimately help you start pushing back against the messages that are keeping you stuck.

嘿，反叛者，欢迎收听《饮食文化反叛者》播客。

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

我是邦妮，一位反饮食文化的注册营养师，在这里帮你拒绝有毒的饮食文化，重建与身体的信任，让你在享受食物时不再有负罪感，并自信地吃那些让你感觉好的食物和分量，同时以一种真正可持续的方式滋养自己。

I'm Bonnie, an anti diet registered dietitian here to help you reject toxic diet culture and rebuild trust with your body so you can enjoy food without guilt and gain confidence eating what and how much feels good to you, all while nourishing yourself in a way that is truly sustainable.

饮食文化的洗脑影响很深，我知道洗脑这个词听起来可能有点重，但当你多年甚至一生都在听到要少吃、多运动、挣得食物、控制饥饿，或者如果你想看起来像别人那样，就要像别人那样吃，这些信息就会开始变得不像饮食文化，而更像事实。

Diet culture brainwashing runs deep, and I know brainwashing might sound like a strong word, but when you've spent years or maybe your entire life hearing messages about needing to eat less, exercise more, earn your food, control your hunger, or eat like someone else if you want to look like them, then those messages can start to feel less like diet culture and more like facts.

这就是饮食文化如此狡猾的原因。

And that is what makes diet culture so insanely sneaky.

有时候，我们甚至没有意识到它对我们思考食物、运动、饥饿、新陈代谢和身体的方式有多大影响，直到我们真正培养出觉察力去注意到它。

Sometimes we don't even realize how much it is influencing the way we think about food, exercise, hunger, our metabolism, and our bodies until we actually develop the awareness to notice it.

问题是，你无法拒绝一个你甚至没有意识到自己携带的信念。

The thing is you cannot reject a belief that you don't even realize you are carrying with you.

这就是为什么这种意识很重要，因为如果我们从不质疑这些信念，它们就会让我们一直困在跟食物的斗争里。

And that is why this awareness matters because if we never stop to question these beliefs, they can keep us stuck struggling with food.

我们可能会花很多年责怪自己，觉得在食物面前失控，总是想少吃点、多运动，或者想不通为什么自己就是没法“振作起来”，但实际上，我们被灌输的那些营养观念，以及文化中习以为常的东西，正是让这种挣扎持续下去的原因之一。

We can spend years blaming ourselves for feeling out of control with food, always trying to eat less, trying to exercise more, or wondering why we can't seem to, quote, get it together when really some of the nutrition information we've been taught and normalized in our culture is part of what's keeping the struggle going.

所以今天，我们来一次“洗脑大反转”。

So today, we are doing some unbrainwashing.

我会带你了解五个营养真相，希望能帮你识别出那些可能还藏在你脑子里的饮食文化观念。

I am walking you through five nutrition truths that I hope help you recognize some of the diet culture beliefs that may still be hanging out in your brain.

我希望这能帮你理解身体里到底发生了什么，并开始反击那些让你停滞不前的信息。

I hope that it helps you understand what is actually happening in your body and start pushing back against the messages that are keeping you stuck.

因为你越能看清饮食文化的本质，就越有机会去拒绝它，和自己的身心需求建立联系，并建立起一种真正让你舒服、可持续的食物关系。

Because the more you can notice DietCulture for what it is, the more opportunities you have to reject it, connect with your own body and its needs, and build a relationship with food that actually feels good to you and is sustainable.

内容提醒，帮你决定这期节目是否适合你。

Content warning to help you decide if this episode is right for you.

节目会涉及卡路里、能量需求以及和新陈代谢相关的数字。

There will be talk about calories, energy needs, and numbers related to metabolism.

如果这些内容让你感到不适，你可以跳过这一集，或者等准备好了再回来听。

If any of this feels too activating, feel free to skip this episode or come back to it when you are ready.

我的标准免责声明：这个播客仅供教育和信息参考，不能替代个人的医疗护理或建议。

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

营养真相第一条是关于新陈代谢的，内容如下。

Nutrition truth number one is all about metabolism, and that is this.

你新陈代谢的最大部分全天候运转，每周七天，每年三百六十五天，在你活着的每一天，它从不停止。

The largest part of your metabolism runs twenty four seven, seven days a week, three hundred sixty five days a year, every single day of your living life, and it never stops.

理解这一点是抵制那些有毒思维模式的关键，比如在活动量少的那些天限制饮食，或者觉得自己不配吃那么多，或者不应该在活动量少的日子里满足增加的饥饿感。

Understanding this is key to pushing back against toxic thought patterns that tell you to restrict on less active days or that you don't deserve as much food on less active days or that you should not honor increased hunger on less active days.

我真心相信，了解我们身体运作和营养背后的科学，能帮助你温和地抵制那些让你在饮食上挣扎的饮食文化观念。

I truly believe that understanding the science behind the way our bodies work and nutrition can help you gently push back against unhelpful diet culture beliefs that are keeping you stuck struggling with food.

为了帮助你做到这一点，我会带你快速了解一下你的新陈代谢。

And so to help you do that, I'm gonna walk you through a quick breakdown of your metabolism.

你的新陈代谢由三个主要部分组成。

Your metabolism is made up of three major parts.

最大的一部分是你的基础代谢率，也叫BMR，它大约占你新陈代谢的65%到75%。

The biggest part is your basal metabolic rate, also referred to as BMR, and this makes up about 65 to 75% of your metabolism.

这是你的身体仅仅因为活着，每天都要消耗的能量。

This is the fuel that your body burns every single day by simply existing.

这包括维持体温、心跳、大脑运转、激素分泌等等很多方面。

This includes things like maintaining your body temperature, temperature, your beating heart, your brain functioning, hormone production, and so much more.

所以即使有一天你觉得你“什么都没做”，你的身体其实并没有闲着。

So even on a day when you feel like you did, quote, nothing, your body actually did not do nothing.

你的身体其实做了很多事。

Your body actually did a lot.

你的心脏在跳动。

Your heart was beating.

你的大脑在工作。

Your brain was working.

你在呼吸。

You were breathing.

你的身体在调节体温。

Your body was regulating its body temperature.

你的身体在分泌激素、修复组织，这样的功能还有很多很多。

Your body was producing hormones, repairing tissues, and the list could go on and on and on.

在讨论任何刻意锻炼之前，你的身体就已经有巨大的能量需求了。

Your body has significant energy needs before we even start talking about any type of intentional exercise.

休息不等于没有能量需求。

Rest is not the same thing as having zero energy needs.

再说一次，你新陈代谢的最大部分一直在运转，这意味着即使你不锻炼，身体仍然需要食物。

Again, the largest part of your metabolism is always running, which means your body still needs food even if you didn't work out.

这意味着你不需要通过锻炼来“赚取”食物。

It means that you do not need to, quote, earn food through exercise.

这意味着如果你晚上8点饿了，你的身体可以接受睡前加餐。

It means that if you are hungry at 8PM, your body can handle a bedtime snack.

你的身体仍然需要足够的营养来支持它每天自动运行的那些功能。

Your body still deserves adequate nourishment to fuel these things that it does on autopilot every single day of your living life.

新陈代谢的另一部分叫做食物的热效应。

Another part of your metabolism is called the thermic effect of food.

这部分大约占新陈代谢的10%，指的是你的身体用来消化、吸收和代谢所吃食物所消耗的能量。

This makes up about 10% of your metabolism and accounts for the energy your body uses to digest, absorb, and metabolize the food you eat.

我很喜欢这个营养学知识，因为除了让你了解基础代谢率之外，它还表明你的新陈代谢从来不会真正“关闭”。

And I love this nutrition truth because in addition to understanding your basal metabolic rate, it shows you that your metabolism never just, quote, shuts off.

好的。

Okay.

那么，新陈代谢的第三个主要部分叫做非运动性活动产热，这部分大约占新陈代谢的10%到20%左右。

So the third main part of your metabolism is called non exercise activity thermogenesis, and this makes up about 10 to 20 ish percent of your metabolism.

这部分是你身体在日常活动中消耗的能量，比如上班、照顾孩子、走路、买菜、打扫卫生等等。

This is the energy your body uses doing everyday life things, like going to work, taking care of kids, walking around, grocery shopping, cleaning, etcetera.

所以，我们新陈代谢的这三个主要部分加起来几乎构成了全部的新陈代谢。

So we have these three major parts of our metabolism that make up almost the entirety of our metabolism.

再说一遍，这三个部分就是基础代谢率、食物的热效应和非运动性活动产热。

And again, that is our basal metabolic rate, the thermic effect of food, and non exercise activity thermogenesis.

别太纠结于这些百分比。

Try to not get too caught up in the percentages.

它们只是估算值，因人而异。

They are estimates and can vary from person to person.

我希望你能记住的重点是，你的新陈代谢由三个主要部分组成。

The big takeaway I hope you can walk away with is that there are three major parts of your metabolism.

最大的一部分几乎全天候在运转，这意味着你每天都需要重要的能量，而且这三个主要部分并不包括刻意锻炼。

The largest part runs literally all the time, which warrants you having important energy needs every single day, and that the three major parts of our metabolism do not include intentional exercise.

事实上，刻意锻炼是在这些基础之上的额外消耗，而且它在新陈代谢中所占的比例通常比大多数人想象的要小得多。

And in fact, intentional exercise is in addition to all of this, and it typically makes up a much smaller percentage of our metabolism than most people think.

饮食文化让很多人相信，新陈代谢很大程度上取决于我们锻炼多少，但当你深入了解并看看新陈代谢的真正构成时，就会发现这其实离真相很远。

Diet culture has convinced so many people that metabolism is largely controlled by how much we exercise, but that's actually really far from the truth when you get into it and look at what actually makes up our metabolism.

这就引出了我的第二个营养真相：要建立并维持强大的新陈代谢，吃得够、吃得规律是最好的方法之一。

And that brings me to my second nutrition truth, and that is that when it comes to building and supporting a strong metabolism, eating enough and eating consistently is one of the best ways to do that.

饮食文化喜欢散布这种错误的说法，认为锻炼能显著改变新陈代谢，助长了那种为了“赚取”或“弥补”食物而锻炼的观念。

Diet culture loves to spread this false narrative that exercise can significantly alter our metabolism, feeding into the idea that exercise should be done to, quote, earn or, quote, make up for food.

这种说法不仅有毒，而且也不完全正确，我来告诉你为什么。

Not only is this narrative toxic, it is not entirely true either, and I'm going to tell you why.

有一项非常有趣的研究，叫做《狩猎采集者的能量学与人类肥胖》，就研究了这个问题。

One really interesting study called Hunter Gatherer Energetics and Human Obesity looked at this.

我要补充一下，我个人不会主动使用BMI相关的术语，比如“超重”和“肥胖”，因为这些词可能带有污名化的意味。

I will add that I personally do not use BMI language and descriptors, such as overweight and obese on my own accord, because this can be stigmatizing language.

但如果我引用的研究或文章里出现了这些词，我也会偶尔提一下。

But I will share these descriptors from time to time if they appear in research or articles that I'm referencing.

这项研究的研究人员观察了哈扎人每天消耗的热量。哈扎人是一个现代狩猎采集群体，日常体力活动量非常高。

So researchers in this study looked at daily calories burned in the Hadza people, a modern hunter gatherer population with extremely high daily physical activity levels.

研究人员把他们和久坐的西方人做了对比，结果让他们很意外，因为他们原本的假设不是这样的。

Researchers compared them to sedentary Westerners and, surprisingly, to the researchers that hypothesized otherwise.

他们发现，两组人每天消耗的热量是一样的。

They found that daily calories burned were the same between both groups of people.

虽然这个结果让研究人员很惊讶，但我并不觉得意外，因为事实是，我们的身体和代谢并不是一成不变的，它们会适应环境。

While the findings were surprising to the researchers, they really are not to me because the truth is that our bodies and metabolisms are not static and can adapt.

哈扎人活动量大多了，但他们的身体很可能通过其他方式节省能量，而且很可能是因为食物受限于他们能打猎和采集到的东西，尽管他们活动量很大。

The Hadza people were moving far more, but their bodies likely compensated in other ways to conserve energy and likely in response to food being limited by what they could hunt and gather despite the fact that they were highly active.

我分享这些信息，是因为我觉得了解这一点对你有帮助，也很有力量。

And I share this information with you because I believe knowing this can be helpful and powerful.

很多人，也许就是现在的你，或者过去的你，或者你努力想成为的那个你，都在拼命做有氧和去健身房，想通过运动来“挣”食物，想弥补吃的东西，或者想通过运动“改造”新陈代谢，比如疯狂锻炼，同时还要保持热量缺口，这其实会促进代谢适应，让身体随时间减少能量消耗。

So many people, maybe even you right now, or a version of you in the past, or a version of you that you've tried to be, are busting themselves with cardio and gym sessions, trying to earn food, trying to make up for eating, or, quote, hack their metabolism through exercise, like insane exercise, all while simultaneously trying to stay in a calorie deficit, which can actually contribute to metabolic adaptation and your body reducing its energy expenditure over time.

这就是有些人说的“新陈代谢变慢”。

This is what some people may describe as a slowed metabolism.

所以下次你想用运动来“挣”或“弥补”食物，或者想通过去健身房拼到极限来“改造”新陈代谢时，记住这一点。

So the next time you feel tempted to, quote, earn or make up for your food with exercise or tempted to, quote, hack your metabolism by going balls to the walls at the gym, remember this.

记住，吃够、规律吃，才是支持强健新陈代谢的最好方法。

Remember that eating enough and eating consistently is actually the best way to support a strong metabolism.

记住，你的身体需要足够的、规律的食物，才能支持你体内每天发生的无数生理过程。

Remember that your body needs to be fed enough and consistently to support the countless processes happening inside your body every single day.

记住，运动本身很棒。

Remember that exercise can be amazing.

我不是在假装它不是。

I am not pretending like it isn't.

就我个人而言，我真的很喜欢把有意识的运动融入我的日常生活，而且探索你对运动和食物的看法也很重要，尤其是如果你听到我说的某些话让你停下来重新审视你对食物、运动和代谢的思维模式和信念，也许你会想，哦，我一直相信那套观念。

Personally, I really enjoy adding intentional movement into my routine and exploring your beliefs around movement and food matters too, especially if some of the things you heard me say have made you take a step back and reevaluate your thought patterns and belief system around food and exercise and metabolism and maybe think, oh, I've been buying into that belief system.

而且它不仅不正确，对我还特别有害。

And not only is it not correct, but it's also been really negative for me.

嘿，瑞贝尔。

Hey, Rebel.

问你个问题。

Quick question for you.

你有没有在什么时候该吃、吃多少，或者怎么在真正饱了的时候停下来感到困惑？

Do you ever feel confused about when to eat, how much to eat, or how to stop when you are actually full?

如果你点头表示同意，那这就是为你准备的。

If you are nodding your head yes, then this is for you.

我制作了一个完全免费的饥饿感和饱腹感量表指南，帮助你重新连接身体的信号，而不是听从饮食规则或外界的“应该”。

I created a completely free hunger and fullness scale guide to help you reconnect with your body's cues instead of listening to diet rules or external shoulds.

这是关于建立与身体的信任，这样你就能练习正念饮食，并对吃什么、吃多少感到自信，只要你觉得舒服。

This is about building trust with your body so you can practice mindful eating and gain confidence eating what and how much feels good to you.

在这份指南里，你会学到饥饿和真正饱腹的感觉是什么样的，为什么节食会让你失去这些信号，如何从今天开始以简单、不复杂的方式使用这个量表，以及如何用这个工具让你对吃什么、吃多少更有信心。

Inside this guide, you will learn what your hunger and true fullness actually feel like, why dieting can disconnect you from these cues, how to start using the scale today in a simple, non overwhelming way, and how to use this tool to feel more confident in what and how much you eat.

如果你厌倦了反复猜测自己，或者依赖死板的计划来决定吃什么、什么时候吃、吃多少，而这些计划最终只会适得其反，那么这份指南就是为你准备的。

This guide is for you if you are tired of second guessing yourself or relying on rigid plans to tell you what, when, and how much to eat that only backfire in the long run.

如果你想开始一餐一餐地重建与身体的信任，请访问 dietculturerebel.com/hungerfullnessscale，或者直接点击节目说明中的链接免费下载。

If you want to start rebuilding trust with your body one meal at a time, head to dietculturerebel.com/hungerfullnessscale, or just click the link in the show notes to download it for free.

没有压力，不需要完美，只是一个有用的下一步，帮助你重建与身体的信任，让吃饭变得更轻松、更直觉、更愉快。

No pressure, no perfection, just a helpful next step to help you rebuild trust with your body and make eating easier, more intuitive, and more enjoyable.

好了。

Alright.

让我们回到节目。

Let's get back to the episode.

好了。

Alright.

接下来我们进入营养真相第三条。

Let's move into nutrition truth number three.

营养真相第三条是建立在第二条的基础上的。

Nutrition truth number three piggybacks off of nutrition truth number two.

第二条讲的是你需要吃够并且规律进食，才能维持一个强劲的新陈代谢。

Nutrition truth number two talks about how you need to eat enough and consistently to fuel a strong metabolism.

而第三条就是，你每天需要吃超过1200卡路里。

And nutrition truth number three is that you need to eat more than 1,200 calories a day.

没错。

That's right.

我就这么说了。

I said it.

你需要每天吃超过1200卡路里，Rebel。

You need to eat more than 1,200 calories a day, Rebel.

我会跟你分享成年女性的一般能量需求，但记住，即使我分享了这些，你的能量需求可能会略有不同，并且会受到多种因素的影响，比如身高、体重、活动水平、健康状况、年龄等等。

I'm gonna share with you general energy needs for adult women, but remember, even though I'm sharing this, your energy needs may vary slightly and can be influenced by multiple things like your height, weight, activity level, medical conditions, age, and so much more.

我想让你知道，我分享这些卡路里数字并不是作为处方，而是作为例子，来说明每天1200卡路里离满足成年女性的能量需求有多远。

I want you to know that I am not sharing these calorie amounts as a prescription, but rather as examples to show how incredibly far off 1,200 calories a day is to meet an adult woman's energy needs.

我觉得这一点特别重要，因为每天1200卡路里在饮食文化中已经变得如此普遍，以至于听起来像是成年女性完全正常的食量，但事实并非如此。

And I think this is especially important because 1,200 calories a day has become so normalized in diet culture that it can start to sound like a completely ordinary amount of food for an adult woman, but it's not.

当你把它和估计的能量需求比较时，就能很清楚地看到，每天1200卡路里对大多数成年女性来说是多么低。

And when you compare it to estimated energy requirements, you can start to see very plainly just how low 1,200 calories a day is for most adult women.

根据女性膳食参考摄入量，不活跃的成年女性每天需要大约1900卡路里。

According to the dietary reference intakes for women, inactive adult women need about 1,900 calories a day.

低活跃度的成年女性每天需要大约2100卡路里。

Low active adult women need about 2,100 calories a day.

活跃的成年女性每天需要大约2200卡路里。

Active adult women need about 2,200 calories a day.

而非常活跃的成年女性每天需要大约2500卡路里。

And very active adult women need about 2,500 calories a day.

现在，请千万不要把这些数字变成另一条饮食规则，或者一个不能超过的最大卡路里数。

Now please, please do not hear these numbers and turn them into another food rule or a maximum number of calories to not surpass.

我在这里分享这些数字，恰恰不是为了让你们把它们当成新的饮食规则。

That's the opposite of why I am sharing them here.

我只是想让大家看到，每天1200卡路里这个被正常化的数字，对大多数成年女性来说有多低。

I am sharing them just to show how low the normalized 1,200 calories a day amount is for most adult women.

我分享这些，是因为我听到有人说——也许你也会这么说，或者曾经说过——我听到有人说，我没有节食限制的问题。

I am sharing them because I hear people say, and maybe this is something you say or have said, but I hear people say, I don't have a restriction problem.

我的问题恰恰相反。

I have the opposite problem.

我理解你们的意思，而且如果你们有节食史，很可能其中一种或几种节食方案并没有满足你的能量需求，很可能接近每天1200卡路里。

And I hear you, and if you have a history of dieting, chances are one or some of those diets probably did not meet your energy needs and was probably closer to 1,200 calories a day.

想想Weight Watchers、Noom、Optivia、Nutrisystem、The Ultimate Portion Fix、Jenny Craig、SlimFast这些。

Think Weight Watchers, Noom, Optivia, Nutrisystem, The Ultimate Portion Fix, Jenny Craig, SlimFast.

这些项目的核心共同点在于，它们推荐或曾经推荐的摄入量都接近每天1200卡路里，甚至就是1200卡路里，或者可能还略低于这个数。

What all of these programs have in common at their core is that they recommend or recommended close to 1,200 calories a day, if not 1,200 calories a day, or maybe even a little bit below that.

当每天1200卡路里在我们的文化中被如此疯狂地正常化时，我们真的很难意识到自己并没有满足能量需求。

It is really hard to know we are not meeting our energy needs when 1,200 calories a day is so insanely normalized in our culture.

如果你今天这期节目能带走点什么，我希望是对你来说“吃够”到底意味着什么的一个现实提醒。

If you take anything away from today's episode, I hope it is the reality check of what enough food might look like for you.

这里我想补充一点细节，因为聊到能量需求和营养时，总有可以细说的空间。确实存在一些情况，你的能量需求会比刚才我举的例子更高，甚至高很多，比如在进食障碍康复的某些阶段，或者你在努力恢复月经的时候。

And to add a little bit of nuance here, because there is always room for nuance when we talk about energy needs and nutrition, there can absolutely be instances where your energy needs are higher, and maybe even significantly higher, than the examples I shared with you just now, as in certain stages of eating disorder recovery, or if you are trying to recover your period.

所以如果你对自己独特的能量需求有疑问，一定要去咨询你自己的营养师。

So be sure to check-in with your own dietitian if you have any questions about your own unique energy needs.

接下来，营养真相第四条，就是这一条。

Moving on, nutrition truth number four, and that's this.

在长时间没吃东西或者能量摄入不足之后，对食物特别渴望、觉得吃东西很急迫，这其实完全正常。

Feeling super drawn to food and feeling like eating is urgent after not eating for many hours or not meeting your energy needs is actually completely normal.

这是人类非常正常的体验。

This is a very normal human experience.

这可能会表现为：脑子里不停想着食物，吃得比平时快很多，冲动进食，觉得必须马上把眼前的东西都吃掉，吃到已经撑了还停不下来，或者特别想吃那些你一直试图限制、控制或“适量”吃的食物。

This might look like feeling like you can't stop thinking about food, eating much faster than you normally would, eating impulsively, feeling like you need to eat everything in sight right now, eating past the point of comfortable fullness, or feeling especially drawn towards food that you've been trying to restrict, limit, or eat, in, quote, moderation.

你看，关于饥饿，这里有个关键点：如果我们很多小时没吃东西，或者平时就没吃够能量，那么饥饿感就会变得特别强烈。

See, here's the thing about hunger if we've gone many hours without eating or just have not been meeting our energy needs on a regular basis.

饥饿的程度会深深影响我们进食的体验。

The level of hunger we have can deeply impact our experience with eating.

饥饿会增强食物的奖励价值，让我们吃东西时产生更多与多巴胺相关的活动。

Hunger enhances the reward value of food, triggering more dopamine related activity when we eat.

所以当你饿的时候，这意味着食物的奖励价值会增强。

So when you are hungry, it means that it enhances the reward value of food.

而且你越饿，食物给你的满足感就越强。

And the hungrier you are, the more rewarding food feels.

我想让你知道，这并不糟糕。

Now I want you to know this is not bad.

听起来可能有点吓人。

It might sound scary.

你会想，天哪。

You're like, oh my goodness.

这太疯狂了。

That's crazy.

但相信我，这其实就是作为人类需要食物来生存的一部分。

But trust me, this is simply part of being a human and needing food to survive.

还有很多其他事情会激活我们大脑中同样的奖励通路，比如妈妈看宝宝微笑照片的时候，或者摸小狗的时候，或者听音乐的时候。

There are so many other things that light up the same reward pathway in our brains, like moms looking at photos of their smiling babies, petting puppies, or listening to music.

但你想一想。

But think about it.

如果你一直在节食或者执行一个低于你能量需求的饮食计划，如果你在饮食上走极端，比如白天少吃，把大部分食物放在一天的后半段吃，或者你工作日吃得“完美”，然后周末就放纵一下，那么在这些严格控制饮食的时期之后，你会更被食物吸引，觉得吃东西更紧迫，这其实非常合理。

If you've been on a diet deficit or a macro plan that is below your energy needs, if you live in extremes with food where maybe you skimp on food all day and eat the majority of your food in the latter part of the day, or maybe you eat, quote, perfect during the week, and then on the weekends, you let loose, Then feeling more drawn to food and, like, eating is more urgent after these very controlled eating windows actually makes a lot of sense.

而且我相信，理解你为什么会在食物面前有这种感觉，能帮助你对自己多一些同情，因为你的身体其实是在以非常预期、非常正常、非常人性的方式回应它所处的环境。

And I believe making sense of why you might feel this way around food can help you offer yourself some compassion because your body is actually responding to the circumstance it's been in in a very expected, very normal, very human way.

我之前简单提过，我们需要食物来生存。

I briefly touched on this, but we need food to survive.

当获取食物的途径受限时，我们会更积极地寻找食物，不管是因为我们在节食，还是只是有一段时间没吃东西了。

We become more food seeking when access is limited, whether that is us being on a diet or just at a place where we haven't eaten in a while.

而且，这真的不是缺乏自律。

And, again, this is not a lack of discipline.

这不是缺乏意志力。

It is not a lack of willpower.

这是生存机制。

It is a survival mechanism.

关于营养第四条，我还想补充一点：限制饮食、不满足身体能量需求，或者对食物过于严格和死板，都可能导致之后出现报复性进食。

The last thing I wanna add to nutrition tip number four is that restricting food, not meeting your body's energy needs, or even really strict and rigid control with food risks rebound eating later.

报复性进食可能表现为长期暴饮暴食、情绪化进食、失控进食，甚至暴食症。

Rebound eating can look like chronic overeating, emotional eating, loss of control eating, and binge eating.

再说一遍，这并不意味着你有任何问题，而是你的身体在以一种非常正常的方式回应它所处的环境。

Again, this does not mean anything is wrong with you, but rather is your body responding to whatever circumstance it's been in in a very expected way.

好消息是，你完全有可能摆脱这种限制—报复性进食的循环，找到更稳定的饮食习惯。

And the good news is that it is possible to break free of the restrict rebound eating cycle and find more consistency with your eating.

我要给大家读一条播客评论，来自一位叫Risa的“反叛者”，她说的内容让我在策划这期节目、讲到第四条营养真相时立刻想到了。

I'm going to read to you a podcast review from a rebel named miss Risa, who said something that I immediately thought of when I was planning this episode in nutrition truth number four that we are talking about right now.

Risa小姐是这样说的。

Miss Reese said this.

她说，我决定开始计算卡路里和宏量营养素。

She said, I decided to start counting calories and macronutrients.

有些部分是有益的，因为我能够看到自己营养上的一些缺口。

Some of it was beneficial because I was able to see some gaps in my nutrition.

然而，这很快就变成了一种要么全有要么全无的情况。

However, it quickly became an all or nothing situation.

我觉得自己需要记录下吃的每一口东西。

I felt like I needed to document every single thing I ate.

如果没记，我就会觉得失控，然后很快就暴饮暴食了。

And if I didn't, then I felt out of control and quickly started binging.

在你的播客的帮助下，我删掉了卡路里计算应用，重新与身体建立联系，专注于饥饿信号，这样我就能重新建立与食物之间那种曾经拥有的平和关系。

With the help of your podcast, I have deleted the calorie counting app and am reconnecting with my body to focus on my hunger cues so that I can reestablish the peaceful relationship with food I once had.

谢谢你的信息和鼓励。

Thank you for the information and the encouragement.

这帮助我摆脱了那个可怕的、永无止境的循环。

It helped me get off that horrible never ending cycle.

我分享这位听众的反馈，是想强调，即使我们开始采用很多人认为合理的卡路里赤字或健康的宏量营养素计划，我们与食物的关系也可能受到很大影响。

I share miss takeaway to highlight that our relationship with food can be greatly impacted even when we start what many would describe as a sensible calorie deficit or healthy macro plan.

我不知道Risa小姐遵循的卡路里计数或宏量营养素计划是否满足她的能量需求，但听起来确实变得非常严格、非常僵化，而她经历的反弹式进食，表现为全有或全无、完全失控和暴饮暴食，这正是节食的真实后果。

Now I don't know if the calorie count or macro plan that miss Risa followed met her energy needs or not, but it does sound like it became very strict, very rigid, and her experience with rebound eating showing up as all or nothing, feeling completely out of control, and binging is a real consequence of dieting.

意识到这一点可以带来转变，因为它让你开始做出改变，摆脱这个循环。

And having this awareness can be transformational because it allows you to start making changes and break free of this cycle.

谢谢Risa小姐分享你的心得，我很高兴听到你摆脱了那个可怕的、永无止境的循环。

Thanks, miss Risa, for sharing your takeaways, and I'm so happy to hear that you got off the horrible, never ending cycle that you described.

最后但同样重要的是，营养真相第五条。

Last but certainly not least, nutrition truth number five.

我们每个人即使吃完全一样的食物，做完全一样的运动，看起来也会不同。

We could all eat the exact same way and exercise the exact same, and we would still look different.

身体多样性是真实存在的，而且是一件美好的事情。

Body diversity is real, and it is a beautiful thing.

我无法告诉你我见过多少社交媒体视频，开头是腹肌、臀部或肌肉特写，然后说，这是我一天吃的东西，来保持我苗条有型的身材，好像如果你像他们一样吃，你就会像他们一样。

I cannot tell you how many social media videos I've seen that start with an ab shot, a booty shot, or flexed muscles that then say, oh, here's what I eat in a day to maintain my lean toned figure, as if to say, if you eat like them, you will look like them.

而且这种想法不仅可能让人陷入恶性循环，而且它本身也是不正确的。

And aside from this thought pattern, risking being a slippery slope, it is also not true.

当你发现自己因为想看起来像别人而想模仿他们的饮食时，试着记住这一集，并在需要的时候回来听听。

When you find yourself feeling tempted to eat like someone else because you want to look like them, try to remember this episode and come back to it whenever you need to.

与其让这种比较把你从自己的身体拉走，不如把它当作一个提醒，让你重新关注自己和自己的独特需求。

Instead of letting that comparison pull you away from your own body, try using it as a reminder to check back in with yourself and your own unique needs.

比较是非常正常的。

Comparison is absolutely normal.

我希望的不是你永远不会再拿自己和别人或别人的餐盘比较，而是你能学会注意到这种比较发生的时候，并把注意力重新拉回到自己身上，而不是让这种比较导致你把自己的饮食内容、时间和分量都外包给别人的饮食计划或“我一天吃什么”的视频。

My hope is not that you will never compare yourself to someone else again or someone else's plate again, but that you can learn to notice when it is happening and redirect your attention back to you instead of letting that comparison lead you to outsource what, when, and how much you eat to someone else's meal plan or what I eat in a day video.

你的身体是你喂养的，你的需求才是最重要的。

Your body is the one you are feeding, and your needs are the one that matter here.

好了，Rebel。

Alright, Rebel.

我希望这五个营养真相能帮你至少解除一点饮食文化给我们很多人多年甚至几十年来的洗脑。

I hope these five nutrition truths help undo at least a little bit of the diet culture brainwashing that so many of us have been buying into for years, if not decades.

我想留给你一个今天这期节目里可以采取的行动步骤。

And I want to leave you with one action step you can take from today's episode.

所以这周，我希望你留意一下脑海中浮现的一个关于饮食、运动、饥饿或身体的饮食文化观念。

So this week, I want you to notice one diet culture belief that pops into your head around food, exercise, hunger, or your body.

比如可能是：哎，我今天没锻炼，所以不应该吃那么多。

Maybe it is, ugh, I didn't work out today, so I should not eat as much.

也可能是：我需要为吃的东西补偿一下，或者觉得你不应该饿，因为你已经“吃得够多了”。

Maybe it is, I need to make up for what I ate, or maybe it is feeling like you shouldn't be hungry because you've, quote, already eaten enough.

或者觉得你应该像网上看到的某个人那样吃，因为你想看起来像他们。

Or thinking you should eat like someone you saw online because you want to look like them.

不要自动按那个想法行动，而是停下来，好奇地探究一下它。

Instead of automatically acting on that thought, pause and get curious about it.

问问自己：我现在需要什么？

Ask yourself, what do I need right now?

还是说，这是饮食文化教给我的信念？

Or is this something Diet Culture taught me to believe?

因为意识到这一点是重要的第一步。

Because awareness is such an important first step.

我们无法拒绝那些我们甚至没有意识到自己在遵循的饮食文化观念。

We can't reject Diet Culture beliefs that we don't even realize we are operating under.

但每次你注意到这些观念中的某一个，并选择质疑它而不是盲目跟随，你就在创造机会去做出不同的选择，这就是你开始摆脱困境、与食物建立更好关系的方式。

But every time you notice one of those beliefs and choose to question it instead of blindly following it, you are creating an opportunity to do something different, and that is how you start getting unstuck and building a better relationship with food.

如果今天的节目引起了你的共鸣，并且你觉得从《饮食文化反叛者》播客中有所收获，请花几秒钟留下五星评价和评论。

If today's episode resonated and you found benefit from listening to the Diet Culture Rebel podcast, take a few seconds to leave a five star rating and review.

如果你在Apple Podcasts上收听，只需滚动到节目页面底部，点击五颗星并写下评论。

If you are listening on Apple Podcasts, just scroll to the bottom of the show's page and tap the five stars and write a review.

如果你在Spotify上收听，请前往节目页面，点击顶部的五星评分。

If you are listening on Spotify, head to the show's page and tap the five star rating near the top.

谁知道呢？

Who knows?

也许外面有一个未来的反叛者，正在吃幼儿量的食物，然后感到沮丧，因为之后对食物失去控制。

Maybe there is a future rebel out there eating toddler amounts of food and then feeling frustrated for later feeling out of control with food.

谁需要听到还有更温和的方式来对待食物，并打破他们所处的循环呢？

Who needs to hear that there is a kinder way to approach food and break the cycle they are in.

你的评分和评论能帮助这个节目触达更多需要听到像我们今天这样对话的人。

Your rating and review helps the show reach more people who need to hear conversations like the one we had today.

一如既往，我为你在这里感到骄傲，我们下周再见。

As always, I'm proud of you for being here, and I'll see you again next week.

在那之前，我是你的主持人，也是同为反叛者的沃恩。

Until then, I'm your host and fellow Rebel, Vaughn.