Forget salads - bacon, cheese and cream are the key to weight loss.

别再吃沙拉了——培根、奶酪、奶油才是减肥的关键。

Eating fat - rather than carbohydrates¹ - is the key to slimming down, according to Grant Petersen, author of Eat Bacon, Don't Jog.

《吃培根，不运动》一书的作者格兰特·彼得森说，吃脂肪类而非糖类才是瘦下来的关键。

Here, Mr Peterson explains why people should stop eating fruit, and add oil to their morning coffee...

在这里，彼得森先生解释了为什么人们应该停止吃水果，还有早餐咖啡里为什么该加点油。

1. Eat fish, meat, avocados and macadamia nuts

吃鱼、肉、牛油果和澳洲坚果

The good fats are those that have a healthy ratio of omega-6- to omega-3- fatty-acids.

这些好的脂肪中欧米茄-6和欧米茄-3脂肪酸的比例是有利于健康的。

These include fats from:

这些脂肪来自：

Cold-water fish

冷水鱼

Fat from Salmon², sardines³, herring, anchovies⁴; shellfish like crab⁵, shrimp⁶, scallops, and oysters⁷.

鲑鱼、沙丁鱼、青鱼、鯷鱼;贝壳类如螃蟹、虾、扇贝和牡蛎。

Grass-fed animals

食草动物

Fats from olives, avocados, and especially macadamia nuts

橄榄、牛油果、尤其是澳洲坚果

Coconut⁸ oil

椰油

These fats are good because they are metabolized differently than other fats. They're easier to burn as energy, and when you do that you make ketones, an efficient fuel for body, heart, and brain functions.

这些脂肪很好，因为它们的代谢方式与其他脂肪不同。它们更容易作为能量燃烧，燃烧这些脂肪时会产生酮，它是身体、心脏和大脑功能的高效燃料。

2. For breakfast, drink coffee with fat

早餐要喝含脂肪的咖啡

Put three or four tablespoons of butter, ghee, cream, and/or coconut oil in your morning tea or coffee. This is a perfect breakfast.

早茶或咖啡中加入3或4勺黄油、酥油、奶油和/或椰油，这才完美。

3. Fruits are just 'juicy sugar orbs⁹'

水果就是“多汁的糖球”

Read this out loud: 'Fruit makes me fat.'

大声说出来：“水果使我发胖。”

It's not just the quantity of sugar, but the kind.

不仅含糖量高，而且糖种类多。

Glucose¹⁰, lactose, sucrose, and other sugars get metabolized (used as fuel) all over your body, but fruit sugar - fructose - goes straight to your liver.

葡萄糖、乳糖、蔗糖和其他糖类在全身被代谢(作为燃料)，但水果糖(果糖)直达肝脏。

Since your liver didn't evolve to handle huge doses of fructose, it turns it into triglycerides (dangerous fat) and sends it out into your blood, to your arteries¹¹, and onto your hips¹².

因为肝脏还没进化到能消耗大量果糖，它把果糖转化成甘油三脂(危险的脂肪)，然后把糖输送到血液中，再到动脉，最后肉就长到屁股上了。

4. Try 'fasting' - while eating bacon

试试吃培根时“禁食”

When you cut out all food (including carbs), your blood-insulin level will drop, you'll start to burn body fat, and you'll stop being hungry.

禁食一切东西时(包括糖类)，血液中的胰岛素水平会下降，身体就开始燃烧脂肪，就不感觉饿了。

But when you starve one day, it's easy to eat too much the next day.If you want to fast to reduce insulin, there are two ways that work just as well and don't make you miserable¹³ with cravings.

但是饿一天之后，第二天很容易吃多。如果你想通过禁食来降低胰岛素，有两种方法效果很好，还不会使你饿得很痛苦。

The first is to clump¹⁴ all high-fat, low carb eating into any six-hour period: 8am to 2pm, 12 to 6pm, 6pm to 12pm, any you like - and then fast for the subsequent 18 hours.

第一种方法是把所有高脂肪低碳水化合物的食物集中到任意6个小时内：早上8点到下午2点, 中午12点到下午6点, 下午6点到午夜12点，任何你喜欢的时间段都可以，剩下的18个小时就禁食。

The second option is to eat nothing but fat, whenever you like, for 24 hours. For an entire day, eat only cheese, homemade unsugared whipped cream, coconut oil, olive oil, butter, bacon, 2 to 4 ounces of fatty meat, or up to six eggs, depending on how big you are.

第二种方法是一天中想吃东西时，除了脂肪什么都不吃。这一天里只吃奶酪、自制的无糖生奶油、椰油、橄榄油、黄油、培根、2-4盎司的肥肉，或最多6个鸡蛋，这取决于你的体重。

5. Dark bitter vegetables are best

深色味苦的蔬菜最好

Dark, leafy vegetables tend to have more nutrients¹⁵ and taste more bitter than lighter¹⁶ vegetables like cabbages and iceberg¹⁷ lettuce¹⁸.

深色带叶的蔬菜比浅色蔬菜(像甘蓝和卷心莴苣)所含营养素更多，味道更苦。