重点摘要
1. 拥抱生食以实现最佳健康和减重
活体需要活食。
生食至关重要。 这些是未经加工的生食，含有活性酶，对最佳消化和营养吸收至关重要。通过增加饮食中生食的比例，你为身体提供了最佳运作所需的工具。
生食的好处：
- 富含有助于消化的酶
- 比熟食含有更高的营养成分
- 形成碱性，有助于平衡体内pH值
- 支持自然排毒过程
过渡到更多生食的饮食并不意味着完全放弃熟食。可以从每天增加新鲜水果、蔬菜和发芽谷物开始。目标是实现50%生食和50%熟食的平衡，以显著改善健康和体重管理。
2. 理解酶在消化和代谢中的关键作用
代谢酶是身体的劳动力。
酶是催化剂。 它们促进体内无数的生化反应，包括消化和代谢。酶主要有三种类型：食物酶（存在于生食中）、消化酶（由身体产生）和代谢酶（负责细胞功能）。
酶的关键事实：
- 烹饪会破坏食物酶，增加身体产生消化酶的负担
- 身体产生酶的能力有限
- 保存酶的生产用于代谢功能可能会延长寿命
通过摄入更多生食，你可以减少身体产生消化酶的需求，从而将更多资源分配给代谢酶。这种转变可以改善整体健康、增加能量和更有效的体重管理。
3. 优先食用水果以获得能量和活力
水果在其独特性上完全独立。
水果是大自然的完美食物。 它需要最少的消化，提供现成的能量，并富含营养和抗氧化剂。与普遍的看法相反，适当食用水果不会导致体重增加。
最佳水果食用指南：
- 空腹或在其他食物前30分钟食用水果
- 避免将水果与其他食物类型混合
- 以自然生食状态食用水果以获得最大益处
在饮食中加入更多水果，特别是在早晨，可以增加能量水平、改善消化和自然体重管理。以新鲜水果或水果奶昔开始你的一天，体验这种生食的变革力量。
4. 在饮食中平衡生食和熟食
只要你在努力，就是对的。
逐步过渡是关键。 虽然目标是增加生食的摄入，但重要的是逐步和可持续地进行改变。以50/50的生食和熟食平衡作为起点。
平衡饮食的提示：
- 从只吃水果的早餐开始
- 午餐和晚餐加入大量沙拉
- 每餐选择一种熟食（蛋白质或淀粉），而不是两者都选
- 尝试“主菜沙拉”，将生食和熟食结合
记住，完美不是目标。任何增加生食摄入的努力都会对你的健康和体重管理有益。对自己有耐心，专注于进步而不是完美。
5. 认识到正确食物搭配的重要性
正确的食物搭配已经被研究和撰写了至少四分之三个世纪。
食物搭配很重要。 食物搭配理论认为，某些食物在单独食用或特定组合时消化得更好。虽然并非普遍接受，但许多人发现遵循这些原则可以改善消化和能量水平。
基本食物搭配指南：
- 单独或空腹食用水果
- 不要在同一餐中混合蛋白质和淀粉
- 蔬菜可以自由搭配蛋白质或淀粉
通过遵循这些指南，你可能会减少消化不适、改善营养吸收和更有效的体重管理。尝试这些原则，看看它们对你自己的身体和能量水平有何影响。
6. 利用身体的自然周期
有三种与进食和将食物转化为身体细胞结构相关的活动。
身体周期优化功能。 身体在24小时内有三个不同的阶段：摄取（12 PM - 8 PM）、同化（8 PM - 4 AM）和排泄（4 AM - 12 PM）。理解并配合这些周期可以增强消化、排毒和体重管理。
与身体周期对齐：
- 在摄取阶段（12 PM - 8 PM）吃大部分食物
- 避免深夜进食以支持同化阶段
- 在排泄阶段（4 AM - 12 PM）只吃水果或轻食
通过尊重这些自然周期，你可以让身体更高效地运作，从而改善健康和更容易的体重管理。特别注意支持排泄周期，避免早晨吃重食。
7. 警惕乳制品和钙的迷思
中国人不喝牛奶或乳制品，但他们的骨质疏松症发病率却是世界上最低的。
乳制品并非必需。 与普遍的看法相反，乳制品并不是人类健康的最佳钙来源。事实上，乳制品消费最高的国家骨质疏松症发病率也最高。
替代钙来源：
- 绿叶蔬菜（羽衣甘蓝、羽衣甘蓝、菠菜）
- 芝麻和芝麻酱
- 杏仁和杏仁酱
- 强化植物奶
专注于从植物性来源获取钙，这些来源更容易被身体吸收和利用。此外，考虑影响钙平衡的因素，如维生素D摄入和减少钙流失食物（如过量动物蛋白和咖啡因）的摄入。
8. 避免加工食品和有害添加剂
这些东西不是食物；它们是对生命的侮辱。
加工食品有害健康。 许多现代加工食品充满了人工添加剂、防腐剂和空卡路里，这些都会导致体重增加和健康不良。这些食品通常缺乏全食和生食中的营养和酶。
常见有害添加剂需避免：
- 人工色素和香料
- 高果糖玉米糖浆
- 反式脂肪
- 味精（谷氨酸钠）
- 人工甜味剂
不要依赖加工食品，专注于提供真正营养的全食和天然食品。购物时，尽量在超市的外围购买新鲜农产品、瘦蛋白和全谷物。仔细阅读标签，选择成分简单、可识别的产品。
9. 适度运动以整体健康
步行在短期训练和长期健康益处方面与任何其他有氧运动（包括慢跑）相当。
运动是良药。 定期的身体活动对保持健康体重和整体健康至关重要。然而，你不需要进行高强度锻炼就能获得好处。
简单的运动策略：
- 每天进行20-30分钟的快走
- 使用弹跳器（迷你蹦床）进行低冲击有氧运动
- 练习瑜伽或伸展运动以提高柔韧性和减压
- 每周进行2-3次力量训练
记住，持续性比强度更重要。找到你喜欢的活动，并将其作为日常的一部分。即使是小幅度增加的身体活动也能显著改善健康和体重管理。
10. 培养积极心态以成功管理体重
你认为你是什么，你就是什么；你相信什么，它就会实现。
心态很重要。 你的思想和信念在你实现和保持健康体重的能力中起着关键作用。培养积极的心态可以帮助你克服障碍，并在健康之旅中保持动力。
培养积极心态的策略：
- 每天进行与健康和体重管理相关的肯定
- 想象自己处于理想的体重和健康状态
- 庆祝小胜利和进步
- 将挫折重新定义为学习机会
- 与支持你的人在一起
通过将你的思想与健康目标对齐，你可以在心灵和身体之间建立强大的合作关系。这种积极的心态可以帮助你做出更好的食物选择，保持健康习惯的一致性，并最终实现持久的体重管理成功。
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FAQ
What's Fit for Life: Not Fat for Life about?
- Focus on Living Foods: The book emphasizes consuming raw fruits and vegetables over cooked foods to enhance health and well-being.
- Health and Weight Loss: Harvey Diamond presents a method for losing weight and improving health by increasing living foods and decreasing cooked foods.
- Holistic Approach: It advocates for a holistic view of health, linking physical well-being with mental and emotional health.
Why should I read Fit for Life: Not Fat for Life?
- Transformative Approach: Offers a fresh perspective on dieting, moving away from traditional diets that often lead to temporary results.
- Proven Success: Harvey Diamond shares over thirty years of experience, demonstrating how his methods have helped many achieve better health.
- Empowering Knowledge: Provides practical advice on making healthier food choices and understanding the impact of diet on overall health.
What are the key takeaways of Fit for Life: Not Fat for Life?
- Living vs. Cooked Food: Prioritizes living foods, which are nutrient-rich and energizing, over cooked foods that lack essential nutrients.
- Importance of the Lymph System: Emphasizes the role of the lymphatic system in detoxification and overall health.
- Mindset Matters: Highlights the significance of a positive mental attitude in achieving health goals.
What are the best quotes from Fit for Life: Not Fat for Life and what do they mean?
- “You are what you eat.”: Highlights the impact of food quality on health and well-being.
- “Living bodies require living food.”: Stresses the necessity of consuming fresh, unprocessed foods for health.
- “There is no wealth but life.”: Suggests that true richness comes from living a healthy, fulfilling life.
How does Fit for Life: Not Fat for Life define living food?
- Raw and Unprocessed: Refers to foods that are raw, unprocessed, and contain intact enzymes, such as fresh fruits and vegetables.
- Nutrient-Rich: Packed with essential nutrients that support bodily functions and promote overall health.
- Vital for Health: Crucial for maintaining a healthy weight and preventing disease, as it nourishes the body effectively.
What is the significance of eating fruit until noon in Fit for Life: Not Fat for Life?
- Optimizes Elimination Cycle: Allows the body to focus on eliminating waste without the burden of digesting heavier foods.
- Boosts Energy Levels: Provides quick energy without requiring extensive digestive effort, leading to increased vitality.
- Sets a Healthy Tone: Establishes a positive dietary pattern that encourages healthier choices for the rest of the day.
What are the three keys to success outlined in Fit for Life: Not Fat for Life?
- 50% Living Food: Aim for a diet that consists of 50% living food and 50% cooked food for balance and health.
- Be Fruitful: Emphasizes the importance of incorporating fruit into the diet, particularly by eating it until noon.
- Life is in the Balance: Focuses on maintaining balance in meals, ensuring living food is prioritized alongside cooked food.
How does Fit for Life: Not Fat for Life address the issue of food combining?
- Avoid Mixing Proteins and Starches: Advises against combining proteins and starches in the same meal to conserve digestive energy.
- Focus on Simplicity: Encourages a simpler approach to meals, pairing one concentrated food with vegetables and salad.
- Promotes Energy Efficiency: Reducing meal complexity allows the body to allocate more energy to vital functions.
What is the role of the lymphatic system in health according to Fit for Life: Not Fat for Life?
- Garbage Collector of the Body: Responsible for removing toxins and waste from the body.
- Supports Immune Function: Crucial for maintaining a strong immune response and overall health.
- Importance of Detoxification: Essential for effective detoxification, vital for weight loss and health maintenance.
How can I transition to a diet higher in living food according to Fit for Life: Not Fat for Life?
- Gradual Changes: Start by incorporating more living foods into your diet gradually to help your body adjust.
- Focus on Freshness: Prioritize fresh fruits and vegetables, aiming for at least 50% of your diet to consist of living foods.
- Listen to Your Body: Pay attention to how your body responds to dietary changes, as discomfort may indicate detoxification.
What are the potential health benefits of following the advice in Fit for Life: Not Fat for Life?
- Weight Loss: Expect gradual and sustainable weight loss as the body becomes healthier.
- Improved Energy Levels: A diet rich in living food can lead to higher energy levels and reduced fatigue.
- Enhanced Digestion: Promotes better digestion and elimination, leading to improved gut health.
What lifestyle changes does Fit for Life: Not Fat for Life recommend for better health?
- Increase Living Foods: Increase the intake of living foods while decreasing cooked foods to support detoxification.
- Regular Exercise: Incorporate regular physical activity into your routine to support the lymphatic system.
- Positive Mindset: Cultivate a positive mental attitude to support health goals and improve quality of life.
评论
对《Fit for Life, Not Fat for Life》的评价褒贬不一，评分从1星到5星不等。一些读者认为这本书内容丰富且实用，称赞其关于食物搭配和营养的建议。他们报告说，实施这些建议后，精力增加，对生活充满热情。然而，另一些人批评这本书包含伪科学、重复的说辞和过时的信息。一些评论者欣赏早晨首先吃水果的概念，而有些人则认为内容与他们的信仰相矛盾，或者认为书的篇幅过长而缺乏实质性信息。
