市面上有各种不同的代餐产品，大多数都标榜为低卡路里、减肥瘦身等，而且方便食用，能够快速瘦身，因此备受女性喜爱。这次我们邀请到认可的营养师张穎心，一起来探究一下「代餐减肥」背后的原理是什么，以及长期食用会对身体产生什么影响呢？
//了解减肥代餐原理//
Meal replacement refers to food or formulas used to replace regular meals. They have different characteristics such as low calorie, high protein, low fat, and low carbohydrates. The most common types of meal replacements include beverages (milkshakes), cereal bars, soups, or snacks. Meal replacements work by reducing the total intake of energy, causing the glycogen stored in the muscles to decrease. When glycogen is depleted, the body will burn fat for energy, thereby achieving weight loss.
//代餐真的有减肥效果吗？//
由於代餐的減肥原理是控制攝取量少於身體消耗量，短期內有減肥效果。但是代餐往往是營養不均衡，有機會缺乏碳水化合物、蛋白質、礦物質、維他命等身體所需的營養，影響身體機能，甚至新陳代謝，造成反彈效果。
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//经常食用代餐，容易造成暴饮暴食？//
过分依赖代餐，没有纠正错误的饮食习惯，例如没有学会如何通过食物来控制份量或卡路里。当停用代餐时，很容易就会恢复以往的饮食习惯，造成反弹效果。此外，有部分代餐所含的糖分比蛋白质还多，如果摄取过多糖分同样也会令体重增加。同时，经常食用代餐很快就会变得乏味而且满足感亦会下降，从而导致在下一餐中选择热量更高的食物，很容易造成暴饮暴食状态。
//长期食用代餐对健康上有何影响？//
Meal replacements cannot provide all the nutrients that the body needs, leading to nutritional imbalances and damage to the body. At the same time, there may be a lack of certain nutrients, which can lead to problems such as anemia, osteoporosis, and a weakened immune system. Some meal replacements also have excessive protein content, which, if consumed for a long period of time, may increase the burden on the liver and lead to liver disease. On the other hand, being in a low-calorie state for a long time can not only make the body feel tired and weak, but also lead to psychological and emotional problems such as anxiety and depression.
认可营养师张颖心建议大家应建立健康的饮食习惯，均衡饮食，避免摄取高热量、高脂肪、高糖分的食物，同时配合适量运动，这才是安全而且有效的减肥方法。
了解更多：張穎心 Stephanie – 認可營養師 (香港營養師學會)
「家營營養中心」營養師，中大食物及營養科學學士。擅長尋找香港十八區美味又健康的餐廳，設計能配合香港都市人忙碌生活的健康餐單。
