都說減肥是“管住嘴，邁開腿”，想要又瘦又健康，吃什么是一門大學(xué)問。

“Is high-fat or high-carb the ultimate fuel”，到底是高脂肪還是高碳水才是終極能量來源？健身界一直存在爭議。

最近英大在《New York Post》上看到，有一對英國同卵雙胞胎，為了搞清楚這個問題，用自己的身體進行一個為期12周的實驗，結(jié)果那叫一個shocking……

01

實驗過程

A recent experiment put the age-old debate to the test using a pair of identical twins who share 99% of the same DNA. The results might surprise you.

實驗以一對基因相似度高達99%的同卵雙胞胎為對象，對‘高脂肪與高碳水，誰才是終極能量來源’這個老生常談的爭論進行檢驗。結(jié)果，絕對會讓你大跌眼鏡。

By the end of the 12-week experiment, both Ross and Hugo Turner, 36-year-old professional adventurers from the UK, were fitter and leaner — but one brother had noticeably more energy than the other.

經(jīng)過為期12周的實驗，來自英國的36歲專業(yè)探險家羅斯·特納和雨果·特納兄弟倆，體魄都變得更加健碩，身形也更加精瘦——但其中一人，精力明顯比另一人充沛得多。

For the experiment, the twins ate three meals and two snacks per day from a food delivery service, Frive, plus 350-calorie protein shakes. Their daily intake totaled about 3,500 calories, according to Business Insider.

實驗期間，兄弟倆每天都通過Frive送餐服務(wù)享用三餐和兩次加餐，外加350卡路里的蛋白奶昔。據(jù)《商業(yè)內(nèi)幕》報道，他們每日攝入的總熱量約為3500卡路里。

Hugo went low-carb, adding high-fat foods like olive oil, butter, nuts, eggs, and avocado to his Frive meal plan. Meanwhile, Ross stuck to a more “balanced” plan, loading up on carbs like pasta and rice and avoiding fats.

雨果選擇了低碳飲食，在他的餐單中加入了橄欖油、黃油、堅果、雞蛋和牛油果等高脂肪食物。而羅斯則堅持更為‘均衡’的飲食計劃，大量攝入意面和米飯等碳水化合物，并避開脂肪。

The Turners also followed similar workouts — cardio and strength training with home gym equipment — and rested every three days. Their progress was monitored by sports scientists at the University of Loughborough.

特納兄弟的鍛煉方式也大致相同——使用家用健身器材進行有氧運動和力量訓(xùn)練，每三天休息一次。他們的進展由拉夫堡大學(xué)的運動科學(xué)家全程監(jiān)測。

02

實驗結(jié)果

After 12 weeks on the high-carb diet, Ross gained 2.2 pounds of muscle, lost 2 pounds of fat, improved his cholesterol levels, and reduced his internal visceral fat from 11.5% to 11.1%.

經(jīng)過12周的高碳水飲食，羅斯的肌肉增加了2.2磅，脂肪減少了2磅，膽固醇水平有所改善，內(nèi)臟脂肪從11.5%降至11.1%。

Hugo gained 6.6 pounds, lost just 0.6 pounds of fat, saw no change in his cholesterol, and increased his visceral fat from 11.4% to 12.6% after following the high-fat diet.

而雨果在高脂肪飲食12周后，體重增加了6.6磅，脂肪僅減少了0.6磅，膽固醇水平?jīng)]有變化，內(nèi)臟脂肪反而從11.4%升至12.6%。

The brothers, both already strong and fit before the experiment, also tested their physical ability after 12 weeks. While both saw nearly identical results in strength tests, Hugostruggled with cardiovascular fitness and endurance following the high-fat diet.

在實驗開始前，兄弟倆都已經(jīng)是強壯健美的運動達人。12周后，他們還進行了體能測試。雖然兩人的力量測試結(jié)果幾乎相同，但雨果在高脂肪飲食后，心血管健康和耐力明顯下降。

“I just never felt good,” Hugo told Business Insider. “I was eating at least six times a day and never felt full or satisfied, hence I was constantly hungry. But equally, I didn’t have the crashes that I would probably associate with a higher-carb diet.”

“我一直感覺不太好，”雨果告訴《商業(yè)內(nèi)幕》，“我每天至少吃六頓，卻從沒感到飽足或滿足，總是餓得慌。但同時，我也沒出現(xiàn)高碳水飲食可能帶來的那種能量驟降的感覺。”

Ross, on the other hand, said he felt full but missed the texture and satisfaction of high-fat foods. He admitted to occasionally indulging in a small piece of dark chocolate to curb his cravings.

另一方面，羅斯說他感到很飽，但懷念高脂肪食物帶來的口感和滿足感。他承認，為了抑制食欲，偶爾會吃一小塊黑巧克力。”

03

專家提醒

Restrictive diet plans are more popular than ever, with regimens like keto, the Super Carb Diet, and Whole30 promising rapid weight loss and other benefits by significantly limiting certain food groups.

限制性飲食計劃如今風靡一時，諸如生酮飲食、超級碳水飲食和全30飲食等方案，都聲稱通過大幅度限制某些食物類別，來實現(xiàn)快速減重和其他益處。

“Keto”通常指的是“生酮飲食”（Ketogenic Diet）。這是一種高脂肪、適量蛋白質(zhì)、極低碳水化合物的飲食方式。

“Super Carb Diet”

是一種強調(diào)健康碳水化合物攝入的飲食方式，強調(diào)富含纖維和營養(yǎng)的碳水來源，如全谷物、水果、蔬菜和豆類，避免精制糖和加工碳水化合物。

“Whole30”

是一種為期30天的飲食計劃，它完全避免加工食品，專注于天然、未加工的食材，并嚴格排除某些被認為可能引起炎癥或不良反應(yīng)的食物類別。

While it’s true that many of these “fad” diets can help you shed some pounds, research suggeststhey may not be the best long-term solution for weight management. Some studies also indicate they might negatively affect your overall health.

誠然，這些所謂的‘潮流’飲食確實能幫你甩掉一些贅肉，但研究表明，它們可能并非長期體重管理的最佳方案。一些研究還指出，它們可能會對你的整體健康產(chǎn)生負面影響。

Ultimately, experts agree:there’s no one-size-fits-all approach when it comes to food. Instead, focus on creating a well-balanced diet that supports all body functions, from the immune system and cognitive function to heart health and mental well-being.

歸根結(jié)底，專家們一致認為：在飲食方面，沒有一種萬能的方法。相反，應(yīng)該專注于打造一個均衡的飲食結(jié)構(gòu)，以支持身體的所有功能，從免疫系統(tǒng)和認知功能，到心臟健康和心理健康。”

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