Optimized energy metabolism
The mechanism behind this healthy weight change is linked to optimized energy metabolism. Most people are consistently living in an anabolic state (energy storage) since withdrawal from low-nutrient, toxic, addictive foods prevents a comfortable transition to a catabolic state (energy utilization). Basically, what this means is that their bodies are not able to utilize absorbed nutrients or fat stores, and as a result they continue to eat even when they are not really hungry. This happens even if a person isn't overweight, creating unhealthy bodyfat percentages in people who may look pefectly fine.
隐藏在这种健康的体重改变背后的机制与优化的能量代谢有关。大多数人一贯地生活在一种合成代谢的状态中（能量储备），因此对低营养、有毒、上隐性的食物的戒毒反应阻碍向分解代谢（能量使用）的舒服地转变。基本上，这意味着他们的身体不能使用所吸收的营养或者脂肪储备，结果，他们在自己不饿的时候还是继续吃。甚至在一个人没有超重的时候这也会发生，在看起来完美健康的人身上生成出不健康的身体脂肪百分比。
Finally, a plant-based, nutrient-rich way of eating promotes adequate food intake just as it curbs excessive food intake. It is inherently normalizing. This is also important to your metabolism, as you learned in Part II, when we discussed the counterproductive starvation cycle of weight-loss-only diets that drives your body to slow down and store more fat when you deprive it of adequate fuel. We tend to think of overeating as the only culprit for overweight and obese people, or even for those few extra pounds we fight off--but under eating wires our metabolism for weight gain as well.
最终，一个以植物为基础的高营养的饮食方式推进适当的食物摄取同时克制过分的食物摄取。这是固有的正常化。这也对你的代谢很重要，就像你在第二部分学习到的，我们讨论过南辕北辙的以减重为唯一目标的节食食谱的饥饿循环，当剥夺身体的足够的燃料时，会驱使你的身体去减慢代谢并且存储脂肪。我们倾向于认为吃多了是超重和肥胖的唯一罪人，事实上甚至对于那些我们费了很大努力剪掉的几磅体重--少吃操纵了我们的代谢反而让我们增重（坚持碳水化合物摄入过少的"意志力坚强”的人，他/她的身体会进入迎接饿死的酮体状态，感觉不那么饿了，却在消耗肌肉。在心里和生理上都会耗尽，抑郁自然也在靠近中。 不抑郁的人就又多吃了起来，不节食了，变成一个更加圆的胖胖，微软有很多这样"意志力坚强"圆胖胖白人。]
It's no wonder that plant-based nutrient-rich eating is proven to support natural healthy weight maintainance. It just makes sense that when nourishing our bodies with all we need ( and not what we don't), we will neither compulsively overeat to compensate for deficiencies and feed addictions -- nor will we need to crash-diet our way to metabolic shock and slowdown once we gain weight from all that toxic load.
难怪以植物为基础的营养丰富的吃法被证明可以支持自然的健康体重维护。这是有道理的：当我们用身体所需的所有营养来滋养我们的身体时，我们不仅不会被迫多吃去补充营养缺失和喂养上瘾, 也不为了所有那些有毒的负担带来的增重去做地狱式减肥导致代谢的打击和减慢。
Eating 90% or More Plant Based Nutrient Rich, in a way that is optimized for nutrient density, will enable you to eat large volumes of food, from a diversity of food categories, in great-tasting ways, only without the addictive substances that drive you to over eat and eat when you are not hungry.
90%或者以上的以植物为基础的营养丰富的饮食方式，优化了营养浓度，可以让你吃到很多种类丰富的食物，非常有滋味，仅仅是没有那些在你不饿时驱动你去吃多再吃多的上隐性的物质。
Hunger is the signal for when your body is ready to take in more nutrients and calories, in that order; hence the reason why the nutrient density of the foods you eat, always takes precedence over the calorie density of the foods you eat; one determines the need for the other.
饥饿是当你的说身体已经准备好去吸收更多的营养和热量时发出的信号，以这个顺序；这是为什么你所吃的食物的营养浓度总是比你所吃的食物的热量浓度优先级高的原因。营养决定热量的需求。
Physiologically speaking, the better (more nutrient rich) you eat, naturally, the less you need to or desire to eat, because your greater need for nutrients than calories to run your body is met. When you get in tune with genuine hunger, and it's not a false signal for hunger due to withdrawal from a toxic load, hunger is a pleasurable experience and you will naturally gravitate to living at your ideal weight all year round, without the need for excessive exercise.
从生理学上讲，你吃的越好（营养越丰富），自然而然，你需要或者渴望吃得就越少，因为你对营养比热量更多的需求满足了。当你调整到可以感觉到真正的饥饿，而不是由戒掉有毒负担所引起的虚假的饥饿信号，饥饿会变成一种令人高兴的经历，你可以自然的被吸引成为整年生活在一个理想的体重中，不需要过分的体育锻炼。
In Step 4, Lose Weight the Nutrient Rich Way, the natural eating and fasting cycles you'll want to get in tune with, will ensure you lose weight natrually.
隐藏在这种健康的体重改变背后的机制与优化的能量代谢有关。大多数人一贯地生活在一种合成代谢的状态中（能量储备），因此对低营养、有毒、上隐性的食物的戒毒反应阻碍向分解代谢（能量使用）的舒服地转变。基本上，这意味着他们的身体不能使用所吸收的营养或者脂肪储备，结果，他们在自己不饿的时候还是继续吃。甚至在一个人没有超重的时候这也会发生，在看起来完美健康的人身上生成出不健康的身体脂肪百分比。
Finally, a plant-based, nutrient-rich way of eating promotes adequate food intake just as it curbs excessive food intake. It is inherently normalizing. This is also important to your metabolism, as you learned in Part II, when we discussed the counterproductive starvation cycle of weight-loss-only diets that drives your body to slow down and store more fat when you deprive it of adequate fuel. We tend to think of overeating as the only culprit for overweight and obese people, or even for those few extra pounds we fight off--but under eating wires our metabolism for weight gain as well.
最终，一个以植物为基础的高营养的饮食方式推进适当的食物摄取同时克制过分的食物摄取。这是固有的正常化。这也对你的代谢很重要，就像你在第二部分学习到的，我们讨论过南辕北辙的以减重为唯一目标的节食食谱的饥饿循环，当剥夺身体的足够的燃料时，会驱使你的身体去减慢代谢并且存储脂肪。我们倾向于认为吃多了是超重和肥胖的唯一罪人，事实上甚至对于那些我们费了很大努力剪掉的几磅体重--少吃操纵了我们的代谢反而让我们增重（坚持碳水化合物摄入过少的"意志力坚强”的人，他/她的身体会进入迎接饿死的酮体状态，感觉不那么饿了，却在消耗肌肉。在心里和生理上都会耗尽，抑郁自然也在靠近中。 不抑郁的人就又多吃了起来，不节食了，变成一个更加圆的胖胖，微软有很多这样"意志力坚强"圆胖胖白人。]
It's no wonder that plant-based nutrient-rich eating is proven to support natural healthy weight maintainance. It just makes sense that when nourishing our bodies with all we need ( and not what we don't), we will neither compulsively overeat to compensate for deficiencies and feed addictions -- nor will we need to crash-diet our way to metabolic shock and slowdown once we gain weight from all that toxic load.
难怪以植物为基础的营养丰富的吃法被证明可以支持自然的健康体重维护。这是有道理的：当我们用身体所需的所有营养来滋养我们的身体时，我们不仅不会被迫多吃去补充营养缺失和喂养上瘾, 也不为了所有那些有毒的负担带来的增重去做地狱式减肥导致代谢的打击和减慢。
Eating 90% or More Plant Based Nutrient Rich, in a way that is optimized for nutrient density, will enable you to eat large volumes of food, from a diversity of food categories, in great-tasting ways, only without the addictive substances that drive you to over eat and eat when you are not hungry.
90%或者以上的以植物为基础的营养丰富的饮食方式，优化了营养浓度，可以让你吃到很多种类丰富的食物，非常有滋味，仅仅是没有那些在你不饿时驱动你去吃多再吃多的上隐性的物质。
Hunger is the signal for when your body is ready to take in more nutrients and calories, in that order; hence the reason why the nutrient density of the foods you eat, always takes precedence over the calorie density of the foods you eat; one determines the need for the other.
饥饿是当你的说身体已经准备好去吸收更多的营养和热量时发出的信号，以这个顺序；这是为什么你所吃的食物的营养浓度总是比你所吃的食物的热量浓度优先级高的原因。营养决定热量的需求。
Physiologically speaking, the better (more nutrient rich) you eat, naturally, the less you need to or desire to eat, because your greater need for nutrients than calories to run your body is met. When you get in tune with genuine hunger, and it's not a false signal for hunger due to withdrawal from a toxic load, hunger is a pleasurable experience and you will naturally gravitate to living at your ideal weight all year round, without the need for excessive exercise.
从生理学上讲，你吃的越好（营养越丰富），自然而然，你需要或者渴望吃得就越少，因为你对营养比热量更多的需求满足了。当你调整到可以感觉到真正的饥饿，而不是由戒掉有毒负担所引起的虚假的饥饿信号，饥饿会变成一种令人高兴的经历，你可以自然的被吸引成为整年生活在一个理想的体重中，不需要过分的体育锻炼。
In Step 4, Lose Weight the Nutrient Rich Way, the natural eating and fasting cycles you'll want to get in tune with, will ensure you lose weight natrually.
