不用挨餓？讓你自在享受美食，越吃越苗條的健康攝食法！新鮮事學英語

現代人對身材斤斤計較，適當的斷食不但可以排毒，也能讓腸胃做一個短暫的休息，是不少人為了維持身材會採取的方法。但是突然而劇烈的斷食其實會讓身體不適應，有些人會感覺頭昏眼花或無力，也會影響心情，造成暴躁或是情緒低落等等；看見別人正享用美食，自己卻只能觀望，實在是件苦差事！生心理的痛苦，是讓許多嚐試斷食的人放棄的原因。現在出現了一種新的斷食法，不但可以享用美食，也不用挨餓？快來看看吧！

How does the fast diet work？什麼是輕斷食法?

If we were to distill the Fast Diet into a single sound-bite, it would all come down to 5:2. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men.

Since you are only fasting for two days of your choice each week, and eating normally on the other five days, there is always something new and tasty on the near horizon. In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally. It recalibrates the diet equation, and stacks the odds in your favour.

Bear in mind that the programme is designed as a well-signposted path towards a longer, healthier life; weight loss is simply a happy adjunct to all of that.

「斷食法」又有另外一個好記的名字，就是「5:2輕斷食法」。顧名思義，輕斷食法是在一週七天之中，有五天可以正常飲食，只要稍微注意熱量，吃些你想吃的甜點也是沒關係的。

你只需在剩下的兩天裡，降低你的卡路里攝取量，(女性一日攝取五百卡，男性一日攝取六百卡)。既然你一周只有兩天控制飲食，在其他的五天中還是可以正常飲食，畢竟在這世界上還有許多的美食等你去品嘗呢！簡單來說，只有少數幾天中限制熱量是較容易的，它重新校訂了節食方式，同時也能享受吃你喜愛的食物。

當然，執行輕斷食法目的是要讓身體更為健康長壽，減輕體重只是其中一個好處。

「 5:2輕斷食」早餐食譜建議

If you’re finding getting your calorie intake right on your fast days is a bit of a challenge, there is some great support and advice available on The Fast Diet forums which could help you decide which way forward is best for you.

Firstly, if you are going to have breakfast, lunch and dinner, a good idea is to try and aim for about 100 calories for your breakfast to tide you over until lunch.

如果你正在煩惱節食的那兩天該吃甚麼，正好在輕斷食論壇上有一些實用建議，可以提供給你做些參考，首先，如果你正要吃早餐、中餐或晚餐，盡量讓你的早餐熱量攝取在100卡左右，以讓你的飽足感撐到午餐時間。

100卡飲食建議

Here are a few 5:2 breakfast ideas from the forum that are around 100 calories and might help you decide..

以下是一些在「5:2輕斷食法」論壇上提供約100卡飲食建議：

• 25g porridge made with water and half a teaspoon of honey – a lovely filling breakfast option.
• Small boiled egg
• Beans on toast! (One small slice of wholemeal bread with 50g of baked beans)
• Mixed berries, an apricot and 3tbsp of Greek yoghurt
• One small scrambled egg, chopped mushroom, tomato and spinach
• Medium sized banana
• 25克的麥片粥加上半茶匙的蜂蜜–是早餐優質的選擇
• 一顆水煮蛋
• 英式吐司-一片全麥吐司加上50克的烘豆
• 3茶匙優格加上綜合果莓和杏桃
• 一份炒蛋，(加入切碎的香菇、番茄和波菜做配菜)
• 一根香蕉

瘦身輕鬆不費力，學英語也一樣？不背單字，英語學得更好！