Episode 3: OMAD & Carbohydrates

感谢大家支持并收听《OMAD MAMA》播客。

Thank you guys for supporting and listening to the OMAD MAMA podcast.

我收到很多祝福和支持，真的非常感谢你们。

I receive so many well wishers and supporters, and I thank you for that.

特别感谢每一位抽出时间听节目并给我留言的朋友。

I really appreciate everyone who has taken time to listen and send me comments.

虽然你一直可以通过 Anchor 听，但现在这个播客也已经在 Apple Podcasts、Google Podcasts、Spotify 以及更多平台上线了。

While you can always listen on Anchor, the podcast is now available on Apple Podcasts, Google Podcasts, Spotify, and many more platforms.

如果你喜欢节目内容，欢迎分享给朋友，或者任何可能觉得有帮助的人。

If you like what you're hearing, please share the podcast with your friends or anyone you think might find it helpful.

也别忘了订阅并留下评价。

Please also subscribe and leave a review.

再次感谢你们的支持。

Thanks again for your support.

大家好，欢迎收听《OMAD MAMA》播客。

Hey everyone, welcome to the OMAD MAMA podcast.

我叫玛蒂·梅什比，这个播客是你了解OMAD、禁食与健康的所有资源。

My name is Martie Meschubi and this is your resource for everything OMAD, fasting and health.

OMAD的意思是一天只吃一餐。

OMAD stands for one meal a day.

就是说你在一个小时之内吃完所有食物，剩下的二十三个小时都保持禁食。

It just means that you eat within a one hour period and fast for the remaining twenty three hours of the day.

禁食的方式有很多种，我们在这档播客里都会一一聊到。

There are so many different ways to fast and we'll talk about those on this podcast.

我在实践OMAD和禁食的过程中学到了很多，所以想把这些经验分享给尽可能多的人，于是就创办了这个播客。

I have learned so much on my own OMAD and fasting journey and I wanted to share that with as many people as I could so I decided to start this podcast.

我也特别喜欢和那些已经把OMAD和禁食融入生活的人交流，希望能在节目中分享他们的故事。

I also love talking with others who have incorporated OMAD and fasting in their life's journey and I'm hoping to share their stories on this podcast as well.

OMAD和禁食彻底改变了我对食物的态度，也让我达到了人生最好的体态。

I found OMAD in fasting and it completely reprogrammed my relationship with food while getting me in the best shape of my life.

我会分享我的经历、建议、食谱和实用技巧。上一期我聊了禁食后复食阶段为什么会反弹几磅体重，以及背后的原因。

I'll be sharing my journey, advice, recipes, and tips that will keep you On the last episode, I talked about the few pounds that come back after a fast after a refeed, and why that happens.

如果错过了，建议你回头再听一遍。

If you missed it, please go back and take a listen.

那期内容挺不错的。

It was good.

这周我收到了很多关于碳水化合物和OMAD的问题。

This week, I got a lot of questions about carbohydrates and OMAD.

为什么我还没瘦下来？

Why am I not losing weight?

我该戒掉碳水吗？

Should I cut carbs?

该减多少碳水？

How much carbs should I cut?

需要计算碳水摄入量吗？

Should I count my carbs?

该尝试低碳饮食吗？

Should I go low carb?

我该不该尝试生酮加一日一餐？

Should I do keto OMAD?

还有更多类似的问题，但大多数都围绕着一个核心：我该怎么在一日一餐里安排碳水？非得完全戒掉吗？

And a whole bunch more, but a lot of them were just centered around how do I incorporate carbohydrates in my OMAD or, do I need to take them out completely?

这期节目里我们会一一聊到这些，别走开。

We'll get into all of this on this episode, so stay tuned.

在开始之前，我得先说清楚，我不是什么碳水警察。

So let me preface this by saying, I am not the carbohydrate police.

我很喜欢碳水。

I love carbohydrates.

我每天都吃碳水。

I eat carbs.

我很享受碳水带来的感觉。

I enjoy carbs.

我真的超爱碳水。

I love carbs.

好吧。

Okay.

我早就说过很多次了。

I've said it many times.

我是加勒比人，我们那儿吃很多碳水，比如米饭、烤饼、香蕉，各种碳水。

I am a Caribbean girl and we eat a lot of carbs, rice, roti, plantain, all kinds of carbs.

我们真的特别爱吃碳水。

Like, we just love carbs.

所以我想先把这个说清楚。

So I just wanna put that on the table.

我在知道一日一餐之前，就已经开始间歇性禁食了。

I started intermittent fasting before finding out about one meal a day.

那时候我完全不吃碳水。

At that point, I was strictly no carbs.

我也没吃生酮饮食，因为我不碰任何乳制品，也不吃任何形式的糖，不管是含糖的、无糖的，还是用代糖的，一样都不碰。

I wasn't doing the keto diet because I was also not taking in any dairy and absolutely no sugar of any kind, sweetened or unsweetened, sugar free with artificial sweeteners, none of that.

因为我当时想减肥，如果你听过我之前的播客，或者关注过我的Instagram，大概就知道我的经历。

Because I was trying to lose weight, if you listen to my previous podcast or if you follow me on Instagram, you kind of know my story.

生完第二个女儿后我胖了不少，于是拼命想尽一切办法减掉体重。

I was overweight after having my second daughter, and I was doing my best to lose the weight any way that I could.

所以我彻底戒掉了碳水。

And so I completely cut out carbs.

我减下来了吗？

Did I lose the weight?

当然减下来了。

Sure I did.

体重开始一点一点掉下来。

I started seeing the weight come off.

我对这个过程满意吗？

Was I satisfied with the process?

说实话，我不满意。

Honestly, I wasn't.

我情绪特别差，因为一点碳水和糖都没碰。

I was cranky because I wasn't having any carbs or sugar.

我很容易就发火。

I could get really annoyed.

一个月后，这办法实在撑不下去了。

And, and after a month, it was just not a feasible option for me.

我一下子戒掉了太多东西。

I was cutting out so many things.

整个过程根本谈不上舒服。

It just wasn't the best experience.

所以坚持了一个月后，我发现了OMAD这种吃法。

So after a month of doing that, I discovered OMAD.

就像我在第一期说的，我本来觉得这根本做不到——一天只吃一顿饭。

And as I mentioned in the first episode, I didn't think I could do it because it would be eating only one meal a day for the entire day.

我平时特别爱吃零食。

And I'm a big snacker.

我超爱零食的。

I love my snacks.

所以我一开始觉得OMAD根本不适合我。

And so I didn't think OMAD would work for me.

但我试了之后才发现，其实完全可以做到。

But I started and I realized that this was actually doable.

我还很快发现，很多食物其实可以重新加回我的饮食里。

I also quickly realized that there were many foods I could reintroduce back into my diet.

比如面包。

Things like bread.

对，我说的就是面包。

Yes, I said it bread.

我特别喜欢面包和米饭。

I love bread, rice.

作为一个加勒比女孩，米饭可是我们家的主食。

And as a Caribbean girl, yes, rice is a staple food in our home.

我的意思是，整天吃米饭，各种各样的米饭，还有意大利面、甜点，但水果不行。

I mean, have rice all the time, all kinds of rice, pastas, sweet desserts, and no, not fruit.

我不是说樱桃、橙子、香蕉和西瓜这些，我其实超爱这些水果。

I'm not talking about cherries and oranges and bananas and watermelon, which I love all of the above.

我说的是巧克力、蛋糕、布朗尼、饼干这些甜点，所有你最爱的美味，反正我是特别喜欢。

But I'm talking sweet desserts like chocolate and cakes and brownies and cookies, all of the yummy stuff that you love, you know, at least I do.

我超爱这些东西。

I love all these things.

它们好吃又管饱，而且让人满足。

They're good and filling and, and lovely.

我一点一点地把这些食物加回饮食里，有时候根本没在意自己吃了多少。

I started incorporating these little by little, and sometimes not even thinking twice about how much of it I was eating.

后来我慢慢发现体重不降了。

I slowly started to see a stall in my weight.

我本来是在减重的，但突然就停住了。

So I was losing weight, but then it kind of stopped.

我还注意到自己的状态有了变化。

And I also saw a shift in how I was feeling.

当然，我一直在禁食，长时间断食，隔天禁食，样样都试过。

Sure, was fasting, doing extended fast, alternate day fasting.

我可是把禁食玩得明明白白。

I was on my fasting game.

但只要一结束禁食，我那一餐就会吃进远超需要的碳水化合物。

But as soon as I got off the fast, I would have my OMAD meal with more carbs than I really needed to have.

这时候，可能有些人就要对我失望了，转身离开，不再听了。

So here is where some of you will turn me off, walk away and move on.

我知道接下来要说的话会惹毛不少人，但我实在憋不住了，必须说出来。

I know what I'm about to say is going to ruffle some feathers but I've got to say it guys, I can't keep it in.

请耐心听我说完。

Just bear with me, please.

可是玛蒂，我明明在做一日一餐啊。

But Martie, I'm doing OMAD.

我不用操心碳水、甜食这些东西。

I don't have to worry about carbs and sweets and all of that.

这可不是生酮饮食。

This is not keto.

我也没在算卡路里。

I'm not counting calories.

我也没在算碳水。

I'm not counting carbs.

这正是我坚持一日一餐的初衷。

That's the main reason I'm doing OMAD in the first place.

我可以想吃啥就吃啥，不用算卡路里，也不用算碳水。

I can eat whatever I want without having to count calories or carbs.

我一直在禁食。

I fast all the time.

我干嘛还要为这些事操心呢？

Why should I have to worry about this?

各位，这话说得不对。

Guys, this isn't true.

过去几周，我收到好多问题，都是说有人在做一日一餐，但体重卡住了，怎么都降不下去。

I've gotten so many questions over the last several weeks about people who are doing OMAD but have hit a wall and have stalled at their weight.

我是根据自己的亲身经历跟你们说的。

I'm speaking to you from experience.

我不敢说自己是专家，只能分享我自己的体验，以及我对自己身体变化的观察。

I don't profess to be an expert, I can only tell you what I have experienced in my own journey and what I have noticed in myself.

当我发现做一日一餐期间体重停住了，我就认真反思了一下，自己到底吃了些什么。

I realized when I realized that my weight had stalled while I was doing OMAD, I had to take an honest look, a real critical look at what I was eating.

我真选对了食物吗？

I was was I really making the right choices?

在进食窗口里，我真吃得明智吗？

Was I really making smart choices during my eating window?

当然了。

Sure.

有些日子我吃得挺健康，但大多数时候我选的都是很不好的食物。

Some days I was making amazing choices, but most days I was making really crappy choices.

尤其是带着孩子忙来忙去，或者没时间做饭的时候，我就随便抓点东西吃，多半都是碳水含量很高的。

Especially when I was running around with the kids or if I didn't have time to make dinner, I would just grab something, and most times, it was heavy on the carbs.

你们别误会啊。

Now don't get me wrong, guys.

请继续听我说下去。

Please hang in there with me.

我绝对不是说你吃OMAD的时候不能吃碳水。

By no means am I saying you should not have carbs in your OMAD meal.

对。

Okay.

实际上，碳水对身体是有好处的。

In fact, carbs are good for you.

你的身体需要它。

You need them.

你应该吃，但吃的时候也要有意识一些。

You should have them, but you should also be mindful when you're having them.

别拿一天只吃一餐当借口，就可以放肆吃碳水。

Don't use the excuse of I'm having one meal a day so I can eat all the carbs.

没错，OMAD期间你完全可以吃自己喜欢的食物，但得控制节奏，尤其是当你想减脂、减肥的时候。

Yes, you can totally eat whatever you love on OMAD, but you've got to pace yourself, especially, especially if you're trying to burn fat and lose weight.

高碳水的餐食会导致细胞内外水分滞留增多。

A heavy carbohydrate meal means heavy retention of water in and around your cells.

这跟我们上周聊的内容是一回事。

This goes back to what we talked about last week.

你想想看。

So think about it.

如果你在禁食后吃一餐，或者在OMAD期间吃了一顿高碳水的饭，身体保留的水分会比吃低碳水餐多得多，体重下降的趋势也会变得更慢、更平稳。

If you eat a meal after a fast or as you're OMAD and it's heavy in carbohydrates, you'll retain a lot more water than if you had a low carb meal, and you'll be more likely to begin to see a slow and steady downward trend to your weight.

再加上皮质醇——那种因为压力或者极端节食而上升、反而导致长胖的激素，问题就更严重了。

And when you throw in cortisol in the mix, you know, cortisol, the hormone that rises as a result of stress or even super restrictive calories that actually cause fat gain, you really have a problem.

因为即使你实行一日一餐，你终究还是个人。

Because even if you're on OMAD, you're still a human being.

对吧？

Right?

你还是会想吃东西。

You still have cravings.

还是会想吃一些特别喜欢的食物。

You still have foods that you want to enjoy.

同时，你可能依然面临压力，导致你吃东西，而且吃得不健康。

At the same time, you may still have stressors that lead you to eat and lead you to eat poorly.

所以，如果你一方面压力大、皮质醇升高，另一方面又吃了一顿高碳水的一日一餐，那身体很可能会多囤好几斤水分。

So if you combine increased cortisol due to your stressors and you have a heavy carb OMAD meal, well, you stand to retain several pounds of water weight.

如果你每天都这样吃高碳水的一日一餐，身体根本没机会把多余的水分排掉。

And if you continue to eat heavy carb amounts on your OMAD daily, you don't really give your body a chance to flush that water out.

你一直带着这些水分，体重自然没变化，脂肪也减不下来。

You're basically carrying that around and you end up not seeing the scale move or seeing any improvement in fat loss.

顺带一提，减脂和减重是两回事，不过这个我留到下一期再聊。

Side note, there is certainly a difference between fat loss and weight loss, but I'll talk about that on another episode.

所以我的建议很简单。

So my advice is simple.

如果你在执行一日一餐时遇到了平台期，不妨试试在正餐里减少碳水的摄入量。

If you've hit a wall in your weight loss journey while doing OMAD, try reducing the amount of carbs you take in when you have your meal.

我不是让你完全戒掉碳水。

I'm not saying cut the carbs completely.

我很爱吃碳水，我自己的一日一餐里也经常吃。

I love carbs and I have them in my OMAD meal often.

顺便说一句，就算吃碳水，你照样能在一日一餐期间减重。

And by the way, you can still lose weight eating carbs while on OMAD.

这正是当初吸引我尝试一日一餐的原因。

That's what attracted me to OMAD in the first place.

我不是让你戒碳水，而是说，如果你的进展停滞了，不妨回头看看正餐里碳水吃多了没，稍微减一点试试。

So I'm not saying cut the carbs, but what I am saying is that you if you've seen a stall in your progress, take a look at the amount of carbs that you've taken during your OMAD meal and just try to dial it back a bit.

你可以试试隔天吃碳水，隔天则减少碳水摄入，这样交替进行。

You might try alternate days where you'll have the carbs that you love while having days where you reduce the amount of carbs you take in.

我跟你说，你一定会看到变化的。

I'm telling you, you will see a difference.

我亲自试过，没多久就明显感觉到不一样了。

I did it and noticed the difference in a short amount of time.

如果你在做OMAD或间歇性禁食时遇到平台期，还有其他方面也可以留意一下。

You should also know that there are other things that you can look into as well if you've hit a wall in losing weight on OMAD or intermittent fasting.

比如开始把运动加入日常安排，或者减少生活中的压力——对有些人来说，这可能比运动还难做到。

Things like beginning to incorporate exercise into your daily routine, reducing the amount of stress in your life, and that might be harder than adding exercise for some of us.

对女性来说，月经周期对体重波动影响很大，这些因素也可能影响你的进展。

In women, our menstrual cycles play a huge role in weight fluctuation, so all of this might also affect our progress.

但如果你想慢慢调整，看看效果如何，先从饮食入手，注意你进食窗口里吃的东西。

But if you want to make incremental changes to see what happens, start with your diet and what you're eating during your eating window.

你已经在坚持OMAD生活方式、禁食，这些都很了不起了。

You're already doing amazing by practicing the OMAD lifestyle, fasting, all that great stuff.

如果你的进展停滞了，别急，先停一停，仔细看看你每天吃的东西，诚实地想想哪些地方可以调整。

So if you stalled in your progress, stop, take a minute, and take a critical look at your meals and honestly identify where you could modify what you're eating.

不妨试试看，结果可能会让你惊喜。

Just give it a try and see what happens.

你最多就是甩掉那些难缠的脂肪，一点损失都没有。

You really have nothing to lose but those stubborn pounds.

谢谢大家收听。

Thanks for listening guys.

在走之前，别忘了去逛逛全新的 OMAD Mama 网站，网址是 www.omadmama.com。

But before you go, check out the new OMAD Mama website at www.omadmama.com.

那里有各种 OMAD 食谱，还有 OMAD Mama 的博客。

You'll find OMAD recipes as well as the OMAD Mama blog.

你也可以在 Instagram 上关注我，账号是 omadmamalove，或者发邮件到 martieomadmama dot com 找我。

You can also always find me on Instagram omadmamalove or send me an email at martieomadmama dot com.

欢迎告诉我你对这个播客的感想。

Let me know what you think of the podcast so far.

我真的很想听听你的想法。

I'd really love to hear from you.

我们下次再聊。

Until next time.

感谢收听。

Thanks for listening.