譯文大賞

What Do I Eat on a Keto Diet? 生酮飲食該吃什麼？

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To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.

在開始生酮飲食之前，首先您需要的是擬定計畫。這表示你需要遵照計畫並且要有執行計畫上所必須要有的耐心。您怎麼吃是根據你想要多早進到到生酮的階段。越嚴格控制碳水的攝取〈每天少於15克的碳水化合物〉，您就越快進到生酮這個階段。

You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.

您想控制碳水化合物的攝取，那麼原先碳水所帶來的熱量就要大量從蔬菜、堅果與乳製品來補足。由此來看，就不能夠吃任何含精緻碳水化合物的食物像是小麥〈麵包、義大利麵、麥片〉、澱粉類〈馬鈴薯、豆類、豆莢科植物〉或是水果。但有例外，像是酪梨、楊桃與梅子這三種食物在適量下是可以攝取的。

Do Not Eat

Grains – wheat, corn, rice, cereal, etc.

Sugar – honey, agave, maple syrup, etc.

Fruit – apples, bananas, oranges, etc.

Tubers – potato, yams, etc.

生酮不能吃的食物

                     穀類：小麥、玉米、米、麥片等

                     含糖食物：蜂蜜、龍舌蘭糖漿、楓糖漿等

                     水果：蘋果、香蕉、橘子等

                     塊根類：馬鈴薯、芋頭等

Do Eat

Meats – fish, beef, lamb, poultry, eggs, etc.

Leafy Greens – spinach, kale, etc.

Above ground vegetables – broccoli, cauliflower, etc.

High Fat Dairy – hard cheeses, high fat cream, butter, etc.

Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.

Avocado and berries – raspberries, blackberries, and other low glycemic impact berries

Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >

Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

生酮可以吃的食物

                    肉類：魚、牛肉、羊肉、家禽、雞蛋等

                    葉菜類：芹菜、羽衣甘藍等

                    離地蔬菜：花椰菜、青花菜等

                    高脂乳製品：硬質乳酪、核桃、葵花籽等

                    酪梨和莓類：蔓越莓、黑莓及其他低GI的莓果類等

                    甜味劑：甜菊、赤藻糖醇、羅漢果及其他低碳水含量的甜味劑

                    其他油脂：椰子油、高脂沙拉醬、飽和脂肪等                   

To see more specific advice on what (and what not) to eat, click here >

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

如果想了解更多相關建議，請點這裡。請記得生酮飲食的營養成分就是指：高脂、蛋白質含量適中及極低的碳水含量。您的營養素的攝取比例應該是70%的脂肪、25%的蛋白質與5%的碳水化合物。

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.

一般來說，任何包含大約在20到30克之間的淨碳水含量的飲食都是能採用的，只是碳水的攝取量越低，生酮的效果就會越好。如果您是為了減重而採用生酮飲食，那麼追蹤總碳水與淨碳水是相當好的方式。

Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.

最理想的飲食是您攝取的蛋白質所獲得的熱量約等於總熱量扣除攝取脂肪所帶來的熱量。

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. I recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g).

您可能會想問，“什麼叫做淨碳水？”其實這個答案一點也不難。淨碳水是指：你攝取的總碳水減去膳食纖維。我會建議您每天的碳水攝取量不要超過35克，而淨碳水攝取量控制在25克以下〈最理想的淨碳水攝取量是在20克以下〉

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If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite (though snacking can slow weight loss in the long term). Sometimes we can confuse the want to snack with the need of a meal. If you’re in a rush and need a keto fast food option, there are some available.

如果您發現採用生酮飲食後您有時還是有餓的感覺，那麼您可以吃些堅果、種子、起司或是花生奶油等去減低您的飢餓感〈雖然長時間下，零食是會減慢減重的速度〉。有時候我們在減重時對於如何挑選零嘴這件事情上覺得很困難，如果說您平常的空閒時間不多，而需要外食時，這裡有些食物可供您做選擇。

Vegetables on a Ketogenic Diet

採用生酮飲食時該吃的青菜

Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.

在挑選蔬菜上，我會建議深綠色的葉菜類蔬菜是最適合生酮飲食的。大部分的生酮飲食下的飲食搭配方式都應該是含蛋白質的食物搭配青菜再加上脂肪。像是橄欖油拌雞胸肉再搭配花椰菜跟起司或是牛排加上一塊奶油還有橄欖油拌炒菠菜都是很棒的備餐選擇。

If you’re still confused about what a net carb is, don’t worry – I’ll explain further. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

如果您仍對於淨碳水這個概念還很困惑的話，沒關係，後面的文章會再做解釋。先以下列為例：您如果想吃些花椰菜的話〈剛好花椰菜是我的最愛〉，以花椰菜一杯〈馬克杯〉的量來說：

There are a total of 6g carbohydrates in 1 cup.

There’s also 2g of fiber in 1 cup.

So, we take the 6g (total carbs) and subtract the 2g (dietary fiber).

This will give us our net carbs of 4g.

大約有六公克的碳水化合物

也有兩公克的膳食纖維

所以說我們的淨碳水的算法為六公克〈總碳水〉減去兩公克〈膳食纖維〉

那麼這一杯花椰菜含有4公克的淨碳水

Here’s a list of the most common low carb vegetables. Though if you want a complete list, check out our guide on the best vegetables for a ketogenic diet >

下列為常見的低碳水蔬菜。如果您想要完整的一份整理表格，請點閱生酮飲食最適合搭配的蔬菜

Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.

如果您是素食者而且想要採用生酮飲食，這仍然是有可能的。請記得，雖然生酮飲食是有些較嚴格的規則，但有時候仍然需要有彈性。別忘了還是要按照計畫來幫助您達到生酮的目標。為了幫助準備要接觸生酮飲食又剛好在吃素的您，我們已經寫了篇文章〈裡面包含七天的飲食計畫〉針對蛋奶素及純素食者。〈至於vegan與vegetarian的差異請看這篇，這裡不多做介紹〉

Types of Ketogenic Diets  生酮飲食的方式

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NOTE: If your end goal for keto is not to build muscle, you can skip this section.

Many people ask if carbs are needed to build muscle. Of course, they’re not. If you’re asking this question, I will assume you know how you gain mass.

註：如果您採用生酮飲食的目的並不是要增加肌肉量，您大可以跳過這一段。許多人會問：增加肌肉量不是需要碳水嗎？當然這個答案是否定的。如果您想問的是這個問題，那麼我會假設您知道您如何增重。

Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.

當採用生酮飲食，您的肝糖的儲存量仍會被填滿。生酮飲食是增肌最佳的方式，但是最重要的是：蛋白質的攝取量。一般建議，如果您想要增重，那麼就要攝取淨體重磅數*1.0至1.2克的蛋白質。採用生酮飲食的增肌速度或許較為緩慢，但那是因為您的總體脂肪量並沒有增加太多的緣故。

If for some reason you need to put on body fat also, you can achieve your goals through different types of a Ketogenic Diet. These are:

如果您需要較快遞增加肌肉量，那麼下列這幾種生酮飲食法您可做參考：

Standard Ketogenic Diet (SKD): This is the classic keto diet that everyone knows and does. It’s the “bread and butter” of this website.

                標準式生酮飲食〈SKD〉：這是廣為人知且許多採用生酮飲食的人都是採用這個方法。這在本網站上就像麵包和奶油一樣常見。

Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but intake a small amount of fast-digesting carbs before a workout.

                集中式生酮飲食〈TKD〉：是屬於SKD的變化型，但是在健身前會少量攝取能讓身體快速吸收的碳水化合物

Cyclical Ketogenic Diet (CKD): This is a variation of keto for bodybuilders and contest goers, generally giving one day a week to carb up and resupply glycogen stores.

                循環式生酮飲食〈CKD〉：是適合健身者和相關競賽者的飲食方式，一般來說，一周會有一天是補碳日讓肝糖能透過攝取碳水化合物來做補充

If you work out intensely, then a TKD or CKD may be for you. To learn more about training on keto, check out our comprehensive guide to bodybuilding on a ketogenic diet >

如果說您上健身房的頻率很高，那麼CKD或是TKD都很適合您。如果您想更了解相關資訊，那麼這裡有更詳盡的介紹。

原文連結： What is a Keto Diet？