瘦身食物｜7. 肉類
很多人害怕吃肉會變肥，事實上，肉類含豐富的蛋白質，是一種對減肥有益的食物。進食高蛋白食物，可讓人每天燃燒多達80-100卡路里 [7]。
研究顯示，當蛋白質攝入量增至每日卡路里需求的25%，可減少進食的渴望達60%，進食「宵夜」頻率降低，每週體重可減輕近1磅 [8]。
如果有低醣飲食的習慣，可以隨意吃肥肉。但若日常已攝入大量碳水化合物，選擇吃瘦肉較為合適。
參考文獻：
[1] Fujioka, K., Greenway, F., Sheard, J., & Ying, Y. (2006). The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. Journal of medicinal food, 9(1), 49-54.
[2] Vuksan, V., Jenkins, A. L., Dias, A. G., Lee, A. S., Jovanovski, E., Rogovik, A. L., & Hanna, A. (2010).
Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). European journal of clinical nutrition, 64(4), 436.
[3] Holt, S. H., Brand Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European journal of clinical nutrition, 49(9), 675-690.
[4] Nugent, A. P. (2005). Health properties of resistant starch. Nutrition Bulletin, 30(1), 27-54.
[5] Ello-Martin, J. A., Roe, L. S., Ledikwe, J. H., Beach, A. M., & Rolls, B. J. (2007). Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets–. The American journal of clinical nutrition, 85(6), 1465-1477.
[6] Kratz, M., Baars, T., & Guyenet, S. (2013). The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. European journal of nutrition, 52(1), 1-24.
[7] Westerterp-Plantenga, M. S. (2008). Protein intake and energy balance. Regulatory peptides, 149(1-3), 67-69.
[8] Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity, 19(4), 818-824.
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