譯文大賞

原文連結： What is a Keto Diet？

Troubleshooting Further

常見問題

Sometimes there’s issues or problems that aren’t covered in this guide. There are many other articles on the site, so make sure to search. If you’re having trouble with a specific question, we have a very helpful community on the website too!

有些生酮飲食相關的問題在上面的文章並沒有出現。在其他篇文章裡可能會有答案，所以在讀完上述篇幅後仍有些問題，可以去點閱其他篇文章。如果說您有些特別的問題卻找不到有任何文章有做相關解釋，我們網站這裡有個社群能幫到您。

You’ll find some common questions that we come across when people start out below. At the bottom of the section, there’s a link to an in-depth FAQ as well.

下列我會列出些常見的問題並做出解答。在本文的下方，我有提供一個連結可以做更深入問題討論。

Q: How much weight will I lose?

問題1：採用生酮飲食後，我能減去多少體重？

A: The amount of weight you lose is entirely dependent on you. Obviously adding exercise to your regimen will speed up your weight loss. Cutting out things that are common “stall” causes is also a good thing. Artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it).

答案：減重的多寡其實取決於您自己。在生酮飲食計畫中增加運動量很明顯能加速您減重的速度。記得要得到生酮飲食的效益請戒掉任何含有人工甜味劑、鮮奶、小麥製品與副產品〈小麥麩質、麵粉、和任何相關產品〉的食物。

Water weight loss is common when you first start a low carb diet. Ketosis has a diuretic effect to it that can cause many pounds of weight loss in only a few days. While I hate being the bearer of bad news, this isn’t fat. But on a side (and more positive) note, that shows that your body is starting to adjust itself into a fat burning machine!

在開始低碳飲食後，減掉水分的體重是常見的。而酮症〈Ketosis〉利尿，會造成在短時間內減去許多磅的重量。雖然一開始知道這樣的現象時，因為減去的不是脂肪而感到失落，但從另一個角度來看，這樣的現象就表示您的身體準備要開始燃燒脂肪了。

There’s a huge list of keto-friendly recipes for you to choose from, go check them out! See keto recipes >

這裡有食譜可供您在採用生酮飲食時做參考，去看看吧，絕對對剛開始接觸生酮飲食的您有幫助。

Q: How should I track my carb intake?

問題2：我該如何追蹤我的碳水攝取量

A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.

答案：追蹤平日飲食中的碳水最常見的方式是透過 MyFitnssPal和它們的行動app來追蹤。雖說您無法在這樣的方式計算您的淨碳水，但是您仍可以聰忠計算您總碳水與總膳食纖維攝取量。如果要了解您的淨碳水攝取量，很簡單，您就直接將總碳水減去總膳食纖維攝取量即可得到答案。我之前也有寫篇相關的文章供您做參考。

Others choose to use FatSecret, which is an app I am unfamiliar with, although I do know that you can track your net carbs. The choice is entirely up to you and up to your free will to decide.

除了MyFitnessPal外，您也可以使用FatSecret，雖然我很少使用它，但我致使知道有這個方法。選擇權在於您自己，哪個方式您覺得方便就使用吧。

Q: I cheated and want to get back on keto. How do I do that?

問題3：我有實行過生酮飲食但在過程中我不小心多吃了碳水，那麼我該怎麼辦？

A: First take a breath, it’s not the end of the world. You may find that your weight goes up temporarily as your body retains water. You may also find that the scale goes down pretty quickly when you lose that water. If you see the scale fluctuating, please keep in mind that there’s a biological reason for it.

答案：先深深地吸口氣吧，這並不是世界末日。您可能在不小心吃進碳水後發現體重增加，是因為您的身體儲水。不過別擔心，您不久後也會發現，體重很快地回到原本的水準，因為那些碳水所帶來的水分又很快地流失。所以如果說您發現有這樣的波動，請記得那是生理方面的原因。

Pick yourself up, get back on track, and stay strict to keep cravings down. If you’re having trouble with the planning aspect, you may want to consider looking into our Keto Academy Program.

別擔心，趕快回到生酮飲食的懷抱即可。如果您對於飲食計畫的安排感到困難，那麼你可以考慮參考我們的生酮學院計畫。

Q: I’m not losing any more weight. Now what?

問題4：我並沒有減掉任何的體重。那該怎麼辦？

A: Many things can cause a slow down in weight loss: stress, lack of sleep, exercise, hormonal changes, and alcohol use among other things are factors. Weight loss will not always be a linear process, either. We have fluctuations in water that happens every day.

答案：許多原因可能會造成減重速度的減緩，像是壓力、睡眠不足、運動、賀爾蒙的改變和酒精都是主要的原因。減重的幅度不可能永遠像是線性的變化過程，就像是每天的身體水分總有多有少。

On average people will lose 1-2 lbs. a week, but that doesn’t mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If you’re still experiencing problems after 4-5 weeks, start looking into your dietary choices.

   以平均來說，每人每周平均會減約1到2磅，但這不代表體重永遠都是以這樣的幅度減少。利用機器來追蹤您的體重，通常很可能您會發現，體態改變了，機器上的數字卻沒有任何變化。如果您仍發現四五周後仍有這樣的困擾，那麼可以試試看改變自己的膳食。

The first thing people typically recommend is re-tracking your macros to make sure you’ve been on track, making sure you’re drinking enough water and supplementing electrolytes, and finally reducing the amount of dairy being used. You can also read more about weight loss plateau’s here >

首先您所需要做的就是再次檢查您的主要營養素的攝取量來確保您是否遵照生酮飲食的方式，並確保喝足夠的水分並補充電解質，最後減少乳製品的攝取量。如果想更了解相關資訊，您也可以閱讀減重停滯期相關的文章。

Q: I don’t like meat/eggs/dairy/[insert disliked food], can I still do a ketogenic diet?

問題5：我不喜歡肉類/蛋/乳製品等生酮需要的食物，那麼我還是可以採用生酮飲食嗎？

A: The short answer is yes. Aside from the broad guidelines stated above, there are no real “rules” so long as you’re low carb, moderate protein and getting the rest of your calories from fat. If it fits within your macros, then you’re fine.

答案：是的，還是可以採用。先別管上述那些飲食方針，採用生酮飲食並沒有任何必吃的食物，只要您確保您每天吃的是低碳水、適中蛋白質和把剩下的熱量分配給脂肪即可。如果這些營養素比例都維持在生酮飲食法的範圍內即可。

Some drink coffee with butter (recipe here) and eat plenty of meat; some do vegetarian recipes, some are dairy and nut free. There are lots of options out there to suit any dietary restriction.

有些人會喝咖啡搭配奶油並吃下大量的肉類；有些人會採用素食的食譜、有些人是不吃任何的乳製品和堅果也能夠實行生酮飲食。所以實行生酮飲食的方法很多，無須侷限在框架裡。

Q: What happens after you reach your goal weight on keto?

問題6：在達到的目標體重後，會發生什麼事？

A: Some people want to go off keto once they’ve reached their goal weight, others choose to stay on keto or take up a clean-eating diet. I’ve been on keto for almost a decade now. One thing to always remember – if you go back to your old habits you will put the weight back on.

答案：有些人在達到他們的目標體重後會停止生酮飲食、有些人會選擇繼續採行生酮飲食或是開始淨食〈clean eating〉。我到目前已經實行了生酮飲食大約有10年了。請永遠記得，如果您在達到目標體重後，回復到以前的飲食習慣，您很容易就會回到以前的體重。

If you keep your intake in check, you may still notice an increase in weight because of glycogen stores refilling. Many people find they stick to keto or a low-carb diet simply because it makes them feel better.

再者，如果說您的熱量攝取跟生酮飲食的熱量相同，您可能會發現您的體重增加，這是因為您的葡萄糖又再度被補充。許多人會維持生酮飲食或是低碳飲食的原因是因為這樣的方式可以幫助他們的身體變得更好。

You can read more common keto questions on our frequently asked keto questions >

如果您有更多相關問題可以先參考〝生酮飲食者常會問的問題