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

“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(lái)源？健身界一直存在爭(zhēng)議。

最近英大在《New York Post》上看到，有一對(duì)英國(guó)同卵雙胞胎，為了搞清楚這個(gè)問(wèn)題，用自己的身體進(jìn)行一個(gè)為期12周的實(shí)驗(yàn)，結(jié)果那叫一個(gè)shocking……

實(shí)驗(yàn)過(guò)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(shí)驗(yàn)以一對(duì)基因相似度高達(dá)99%的同卵雙胞胎為對(duì)象，對(duì)‘高脂肪與高碳水，誰(shuí)才是終極能量來(lái)源’這個(gè)老生常談的爭(zhēng)論進(jìn)行檢驗(yàn)。結(jié)果，絕對(duì)會(huì)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(guò)為期12周的實(shí)驗(yàn)，來(lái)自英國(guó)的36歲專業(yè)探險(xiǎn)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(shí)驗(yàn)期間，兄弟倆每天都通過(guò)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(bào)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(jiān)果、雞蛋和牛油果等高脂肪食物。而羅斯則堅(jiān)持更為‘均衡’的飲食計(jì)劃，大量攝入意面和米飯等碳水化合物，并避開(kāi)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(jìn)行有氧運(yùn)動(dòng)和力量訓(xùn)練，每三天休息一次。他們的進(jìn)展由拉夫堡大學(xué)的運(yùn)動(dòng)科學(xué)家全程監(jiān)測(cè)。

實(shí)驗(yàn)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(guò)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(shí)驗(yàn)開(kāi)始前，兄弟倆都已經(jīng)是強(qiáng)壯健美的運(yùn)動(dòng)達(dá)人。12周后，他們還進(jìn)行了體能測(cè)試。雖然兩人的力量測(cè)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(jué)不太好，”雨果告訴《商業(yè)內(nèi)幕》，“我每天至少吃六頓，卻從沒(méi)感到飽足或滿足，總是餓得慌。但同時(shí)，我也沒(méi)出現(xiàn)高碳水飲食可能帶來(lái)的那種能量驟降的感覺(jué)。”

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(shuō)他感到很飽，但懷念高脂肪食物帶來(lái)的口感和滿足感。他承認(rèn)，為了抑制食欲，偶爾會(huì)吃一小塊黑巧克力?！?/p>

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(jì)劃如今風(fēng)靡一時(shí)，諸如生酮飲食、超級(jí)碳水飲食和全30飲食等方案，都聲稱通過(guò)大幅度限制某些食物類別，來(lái)實(shí)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(qiáng)調(diào)健康碳水化合物攝入的飲食方式，強(qiáng)調(diào)富含纖維和營(yíng)養(yǎng)的碳水來(lái)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(jì)劃，它完全避免加工食品，專注于天然、未加工的食材，并嚴(yán)格排除某些被認(rèn)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(chéng)然，這些所謂的‘潮流’飲食確實(shí)能幫你甩掉一些贅肉，但研究表明，它們可能并非長(zhǎng)期體重管理的最佳方案。一些研究還指出，它們可能會(huì)對(duì)你的整體健康產(chǎn)生負(fù)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(rèn)為：在飲食方面，沒(méi)有一種萬(wàn)能的方法。相反，應(yīng)該專注于打造一個(gè)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(rèn)知功能，到心臟健康和心理健康?！?/p>

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