愛瘦族的飲食好習慣
楊惟婷整理
一、單一食物減肥法的缺點
若每天只利用單一食物來減肥，容易造成營養失衡，美麗更失衡！
例如﹕
■水果減肥法（例如：香蕉、蘋果、葡萄柚）
很多人認為水果是低 GI 食物，就毫無顧忌地吃，甚至打成汁取代正餐，以為可以達到減重效果，沒想到卻越喝越肥。這是因為水果甜度高、本身熱量並不低，而且有些水果其實是屬於高 GI 食物（例如香蕉），易使身體囤積脂肪。蘋果在水果界的GI值雖然偏低，然而只靠水果減肥，缺乏蛋白質的身體怎麼樣也美麗不起來啊！葡萄柚雖然可能會快速達到減重效果，但初期減去的重量其實都是水份，長期下來反而會導致代謝變慢、容易復胖。
至於甚麼是GI？所謂GI 是指升醣指數（Glycemic Index），簡單來說就是一種食物「造成血糖上升」的指數。當我們攝取高 GI 食物，體內血糖值會快速上升，身體為了保持本來的平衡狀態，大量分泌用來抑制血糖的「胰島素」。過多胰島素會促使體脂肪形成，大量胰島素也使血糖快速下降，造成饑餓感，使我們吃進更多東西。當我們攝取低 GI 食物，血糖值將維持在較穩定狀態，正常供應身體細胞利用，不會囤積過多脂肪，也不會有暴飲暴食的情形發生，當然也就不易變胖囉！
■高纖、低熱量減肥法（例如：青菜、寒天）
大量高纖食物確實能有效填充胃、製造飽足感，但熱量和營養不足的情況下，寶貴的肌肉也會隨之消耗，更別提皮膚粗糙、髮質乾岔、生理機能失調等等得不償失的後果了。
奉勸各位，健康瘦身方式＝脂肪↓＋肌肉↑
依循此法則，避開高熱量食物、保持充足均衡的營養，加上規律運動，才是正確長久的瘦身之道。
二、愛瘦飲食好習慣
以下整理了「愛瘦飲食好習慣」要跟大家分享。只要能擁有正確、良好的飲食習慣，瘦身計畫將能更加輕鬆喔！
■水果、清湯優先吃
餐前喝湯、吃水果，可有效增加飽足感、抑制食慾，減少大吃大喝的機率。
選擇湯品時，建議以熱量較低的「清湯」為主，避開勾芡、濃湯等熱量較高的類型。
水果沒有特殊限制，甜度較高的水果不要過量即可。
■細嚼慢嚥適時停
用餐時，除了細嚼慢嚥，一口一口慢慢吃以外，適時停下來感受「飽」的訊息，也是相當重要的關鍵。
■點餐不忘加蔬菜
「蔬菜」熱量相當低，還能增加飽足感、幫助腸胃蠕動，對瘦身相當有助益；點餐時，別忘了加點一份蔬菜，補足身體所需的營養素喔！
不妨趁假日用薄鹽、醬油、醋、蔥、蒜、薑、檸檬汁、辣椒等材料，動手做一些簡單的涼拌菜放在冰箱裡，例如木耳、金針菇、高麗菜、花椰菜、小黃瓜等，嘴饞時隨時吃一點，健康美味無負擔。
■早早刷牙防嘴饞
嘴饞不等於肚子餓，養成晚餐後提早刷牙的好習慣，不但可以保持口腔健康，還可以避免因嘴饞而吃進過多熱量。
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