Avoid eggs . drink 8 glasses of water a day . eating carbs will make you fat . nutritional advice such as this has been touted for years-- but is it accurate 别吃鸡蛋；一天喝八杯水；碳化物会让你变胖；多年来这些营养建议受到大肆宣传，但是它们可靠么？
Unfortunately, the energy stores used is not yourstored fat, but instead it's protein and carbohydrates ( carbs ) that will supply most of the energy ( stored fat makes up a verysmall percentage ) 不幸的是，储备能量的消耗不是储备脂肪的消耗，需要补给更多的能量以抵作蛋白质及碳水化合物（储备脂肪只制造很小的部分）。
"bad carbs " : sugary foods and starches like many pastas, white bread, and potatoes that are quickly absorbed in our digestive system and quickly raise our blood sugar levels "非健康碳水化合物"：糖份多的食物和淀粉类食物，它们极易被我们的消化系统吸收，并导致血糖含量迅速升高。这类食品包括许多面食、白面包和各种土豆。
Generally any diet that limits the amount of carbs one is allowed to eat will also reduce total calories consumed . hence people on low-carb diets usually eat less total calories than they regularly do 通常，一个人食用了任何限制碳水化合物水平的膳食后，其总的热量摄入也会相应降低，因此食用低碳水化合物膳食的人所摄入的总热量比平时低。
Eating most of your carbs in the form of whole grains, fruits and vegetables not only helps to provide adequate amounts of energy in a healthful form, it reduces the insulin demand exerted on the body, and ensures adequate consumption of dietary fibre, vitamins and minerals that help to promote overall health 以全谷物水果和蔬菜的形式摄入大部分碳水化合物不仅有助于以健康方式提供充足的热量，而且可以降低机体所需要的胰岛素水平，保证摄入足量的膳食纤维维生素和矿物质，帮助提高整体健康。也有助于降低增重
Indeed recent studies are beginning to indicate that a diet based on moderate amount of carbs comprising mainly whole grains, fruits and vegetables, lean protein fish, lean poultry and beans and low in fat may be the best mix for weight management and the prevention of chronic diseases like type ii diabetes and heart disease 事实上，近来的研究已开始表明：适量的碳水化合物主要由全谷物水果和蔬菜组成瘦蛋白鱼瘦禽肉和豆类和低脂肪组成的混合膳食，才可能是控制体重和防止慢性疾病如
First, the atkins diet extolling the virtues of low-carb diets while dangling the promise of eating unlimited amounts of fats and proteins, then others like the zone diet and the south beach diet which emphasise eating good carbs and eliminating bad carbs, now advice turns to the glycaemic index of carbs 等其它膳食模式，它们一直强调要吃“好”的碳水化合物，不吃“差”的碳水化合物，现在也将注意力转移到碳水化合物的血糖生成指数上来。您会追赶碳水化合物的潮流么？
First, the atkins diet extolling the virtues of low-carb diets while dangling the promise of eating unlimited amounts of fats and proteins, then others like the zone diet and the south beach diet which emphasise eating good carbs and eliminating bad carbs, now advice turns to the glycaemic index of carbs 等其它膳食模式，它们一直强调要吃“好”的碳水化合物，不吃“差”的碳水化合物，现在也将注意力转移到碳水化合物的血糖生成指数上来。您会追赶碳水化合物的潮流么？
First, the atkins diet extolling the virtues of low-carb diets while dangling the promise of eating unlimited amounts of fats and proteins, then others like the zone diet and the south beach diet which emphasise eating good carbs and eliminating bad carbs, now advice turns to the glycaemic index of carbs 等其它膳食模式，它们一直强调要吃“好”的碳水化合物，不吃“差”的碳水化合物，现在也将注意力转移到碳水化合物的血糖生成指数上来。您会追赶碳水化合物的潮流么？
