【减脂方法】30天消灭身体脂肪的奇怪方法 · 不节食不数卡路

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P1 · 【减脂方法】30天消灭身体脂肪的奇怪方法 · 不节食不数卡路里 p01 中英字幕 (P1)

【减脂方法】30天消灭身体脂肪的奇怪方法 · 不节食不数卡路里 p01 中英字幕 (P1)

发布于 2026-09-09 · 时长 19:49

字幕摘录

时间	英文	中文
0:00	Alright, I haven't seen you guys in 30 days.	好吧 我30天没见你们了
0:01	I'm going to open my eyes.	即开眼.
0:04	You honestly look like different people.	你真的长得跟别人不一样
0:06	What if you could destroy your body fat by eating 10 times more food,	如果你能通过吃十倍多的食物 毁掉你的脂肪,
0:10	not counting a single calorie, and eating tasty meals that take less than five minutes to make?	不计算一个卡路里, 和吃美味的饭 五分钟以下做?
0:15	This is your diet for the next 30 days.	接下来的30天,这是你的饮食。
0:18	Okay.	摆
0:19	I created the world's most filling diet, and to find out if it works, I've recruited two guinea pigs.	我创造了世界上最充裕的饮食, 为了找出它是否有效, 我招募了两只豚鼠。
0:24	Manson is one of the strongest guys in his gym, but he hates cooking	曼森是健身房里最强壮的人 但他讨厌做饭
0:28	and has never been able to stick to a diet.	也从未坚持过饮食

展开字幕全文（422 条）

序号	英文	中文
1	Alright, I haven't seen you guys in 30 days.	好吧 我30天没见你们了
2	I'm going to open my eyes.	即开眼.
3	You honestly look like different people.	你真的长得跟别人不一样
4	What if you could destroy your body fat by eating 10 times more food,	如果你能通过吃十倍多的食物 毁掉你的脂肪,
5	not counting a single calorie, and eating tasty meals that take less than five minutes to make?	不计算一个卡路里, 和吃美味的饭 五分钟以下做?
6	This is your diet for the next 30 days.	接下来的30天,这是你的饮食。
7	Okay.	摆
8	I created the world's most filling diet, and to find out if it works, I've recruited two guinea pigs.	我创造了世界上最充裕的饮食, 为了找出它是否有效, 我招募了两只豚鼠。
9	Manson is one of the strongest guys in his gym, but he hates cooking	曼森是健身房里最强壮的人 但他讨厌做饭
10	and has never been able to stick to a diet.	也从未坚持过饮食
11	His day one body fat is 24.7%.	他的一天,一个身体脂肪是24.7%。
12	Melody has been lifting weights for five years,	Melody已经举重了5年了
13	and thought she was eating just 2,000 calories per day.	以为她每天只吃两千卡路里
14	That is until we tested it.	直到我们测试它。
15	I actually eat 3,000 calories per day.	其实我每天吃3000卡路里。
16	And as her weight creeped up, she became more self-conscious,	随着她的体重逐渐攀升, 她变得更加自觉,
17	to the point where she'd hide her body with baggy clothes whenever she'd work out.	以至于每当她工作的时候 她都会用布袋衣藏尸体
18	According to her DEXA scan, her day one body fat is 32.5%.	根据她的DEXA扫描,她一天的一具身体脂肪是32.5%.
19	And for the next 30 days, they aren't tracking a single calorie.	在接下来的30天里 他们没有跟踪一个卡路里
20	They just have to follow three rules, starting with rule number one.	他们只需要遵守三个规则,从规则一开始.
21	You are each going to get your own designated bowl.	你们每个人都会得到自己的指定碗。
22	They can only eat from their assigned bowl.	他们只能从指定的碗里吃东西
23	Now the bowls themselves aren't magic.	现在碗本身不是魔法
24	They're just intentionally massive to fit more food,	他们只是故意大 以适应更多的食物,
25	with Manson getting a slightly bigger one to account for his larger size.	曼森得到一个稍大一点的 来说明他的尺寸。
26	Rule number two.	规则二。
27	Every meal must have at least one food from each of our three food groups.	每顿饭必须至少有我们三个食物组中的每一个食物.
28	A protein source, a volume food, and one serving of fat,	一个蛋白质来源,一个量的食物, 一个服务脂肪,
29	which is the only food we're measuring, but no snack in between meals.	这是我们唯一测量的食物, 但没有点心在吃饭之间。
30	Calorie-free sauces, sweeteners, and seasonings are all fair game.	不含卡罗里酱,甜菜,和调味料都是公平的游戏.
31	Here's the full list of foods,	这是全部的食物清单,
32	and I'll explain why we chose these specific foods later on.	我会解释为什么我们 选择这些特定的食物以后。
33	No Chinese, dude.	没有中国人,伙计。
34	You gotta get creative.	你得有创意。
35	As for our third and final rule.	至于我们的第三,也是最后的规则。
36	Every meal you have to fill this bowl to the very top.	每餐你都要把碗灌到顶上
37	That might be a problem.	这可能是个问题。
38	I think breakfast will be hard.	我想早餐会很难吃
39	All right, let's go team.	好了,我们出发
40	You got it.	没问题
41	This is a zucchini noodle I made today.	这是我今天做的苏奇尼面
42	It takes me forever to just finish a little bit.	我花了很久才完成一点
43	Finally, I finished it.	终于完成了
44	Day two dinner, same thing as yesterday, and then some extra tuna and lettuce on top.	第二天的晚餐,和昨天一样, 然后一些额外的金枪鱼和生菜在顶端。
45	I need to take a break eating.	我需要休息吃饭。
46	Too full.	太饱了
47	Every single ingredient in our diet was chosen for one specific reason.	我们饮食中的每一种成分都是出于一个具体的原因。
48	And once you know what that reason is,	一旦你知道这个原因是什么
49	you'll understand why some diets leave you starving	你会明白为什么一些饮食让你挨饿
50	while this diet keeps you full for hours.	而这种饮食让你饱满了几个小时。
51	This is what 200 calories of pork actually looks like.	这是200卡路里猪肉的长相
52	Now compare that to chicken breast.	现在把它和鸡胸比起来
53	It's over double the food.	过二倍食.
54	And here is what 200 calories look like for every protein on our allowable list.	这是200卡路里,我们允许的每个蛋白质。
55	But now take a look at what 200 calories looks like from our volume foods.	但是现在看看200卡路里 从我们的食物量来看是什么样子。
56	These foods allow you to get way more for far less calories.	这些食物可以让你得到更多的 远远减少的热量。
57	Half of them don't even fit on a plate,	一半的都不适合盘子上
58	yet they all have less calories than this handful of trail mix,	但他们的热量都比这些小径混凝土要少
59	which is why fats are the only food we're limited to one measured serving per meal.	这就是为什么脂肪是唯一的食物 我们仅限于一个量度服务每餐。
60	And all these foods do something pretty remarkable in your stomach	这些食物在你的胃里 做了很了不起的事
61	because your stomach's walls are filled with stretch receptors.	因为你的胃壁充满了伸展受体.
62	And every time you eat,	每次你吃饭
63	these receptors sense how much your stomach has been stretched	这些受体感觉到你的胃被拉伸了多少
64	and uses that to tell your brain how full it should be after eating.	并用它来告诉你的大脑 如何饱满后吃。
65	More stretch equals more fullness.	更多拉伸等于更充分。
66	This is the whole idea behind gastric bypass surgery.	这是胃绕道手术背后的整个想法。
67	Doctors literally make the stomach so much smaller that it stretches more from less food,	医生们把胃变小了 食物少会拉长
68	leaving to an average of 12 to 18 pounds of fat loss in the first three months.	前三个月平均损失12至18磅脂肪。
69	Now our diet, it creates a similar effect,	现在,我们的饮食, 它产生了类似的效果,
70	just without shrinking your stomach.	只是没有缩小你的胃。
71	So if my theory is correct,	如果我的理论是正确的,
72	this diet could very well lead to a similar rate of fat loss,	这种饮食很可能导致类似的脂肪流失率,
73	but without any surgery.	但没有任何手术。
74	But based on how Manson is setting up his diet during the first week,	根据曼森第一周的饮食状况
75	I'm starting to get nervous.	我开始紧张了
76	So far, Manson and Melody couldn't be taking a more different approach,	到目前为止,曼森和梅洛迪 无法采取更不同的方法,
77	with Melody mixing up her meals every day and constantly experimenting in the kitchen.	和Melody 每天混合她的饭 并不断试验 在厨房。
78	Even though Manson can't eat whatever he wants from his approved food list,	虽然曼森不能吃任何他想要的 从他批准的食物列表,
79	I'm worried if he continues only choosing the same three foods every single meal,	我担心如果他继续每餐只选择同样的三餐,
80	he's not going to make it very long.	他不会让它很长。
81	Plus, when I logged his full day of eating into our Built With Science app,	而且,当我记录他一整天的饮食 进入我们的建筑与科学应用,
82	it revealed he was missing out on a ton of key micronutrients.	显示他漏掉了一吨微量营养素
83	So I brought Manson and Melody back to show them how to eat healthy food.	所以我把曼森和梅洛迪带回来 教他们如何吃健康的食物
84	Four sample meals that they could experiment with for breakfast, lunch, dinner, and even dessert.	四个样餐,他们可以实验 早餐,午餐,晚餐,甚至甜点。
85	To start, a sweet and savory breakfast bowl.	首先,一个甜美的早餐碗。
86	High volume vegetables, including microwave pumpkin and sauteed mushrooms,	大量蔬菜,包括微波南瓜和蘑菇,
87	scrambled egg whites for the lean protein,	为瘦蛋白炒蛋白
88	and two soft-boiled eggs as the fat source, topped with sriracha.	和两个软煎蛋作为脂肪来源, 顶端为sriracha。
89	For lunch, a chicken cucumber salad.	午餐吃鸡黄瓜沙拉
90	Slice one whole cucumber, add lemon and seasonings.	切一整片黄瓜,加入柠檬和调味料.
91	Then for creaminess, add Greek yogurt, half fat mayo,	奶油加希腊酸奶 半脂蛋黄
92	and then chicken breast for even more protein, and a bunch of lettuce for more volume.	然后用鸡胸做更多的蛋白质 还有一堆生菜做更多的体积
93	Here's also an Asian one with tuna, carrots, and kimchi.	这里还有一个亚洲的 金枪鱼,胡萝卜和金鱼。
94	For dinner, a low-calorie Konjac noodle stir-fry.	吃晚饭时,一个低卡路里Konjac面团搅拌油炸。
95	Can I also eat it for breakfast?	我可以吃它作为早餐吗?
96	Yeah, if you could have whatever you want.	是的,如果你可以拥有你想要的一切。
97	I like this plan.	我喜欢这个计划
98	Right?	对吧?
99	It's growing on you, isn't it?	你身上越来越长了 不是吗?
100	And for dessert, a sugar-free Jell-O Greek yogurt fruit bowl.	对于甜点,一个无糖果冻的希腊酸奶水果碗。
101	And if you're a member of our Built With Science app,	如果你是科学应用公司的成员
102	you could just scan this QR code to get each of the recipes automatically added to your app.	您可以扫描这个 QR 代码, 以便自动添加到您的应用程序中 。
103	But even though Manson loved the demo recipes so much, he took them all home,	但是虽然曼森非常喜欢这些示范食谱 但他却把他们都带回家
104	he still went right back to his old habits, and I wanted to know why.	他还是回到旧习惯 我想知道为什么
105	The dishes.	盘子。
106	I just need to rinse it.	我只是需要冲洗它。
107	I don't need to wash it.	我不需要洗干净
108	Melody, on the other hand, was thriving, and not just with her diet.	另一方面,Melody很兴旺, 不只是饮食。
109	Normally at night, I have a really hard time breathing because it just gets super stuffy,	通常晚上,我呼吸很困难 因为它只是变得超级烦躁,
110	and I noticed that it's gone down a little bit, and I also feel a little bit lighter as well.	我注意到,它已经走了一点点, 我也觉得有点轻。
111	Not like physically lighter in weight, but I feel like it's easier to move,	不像身体轻的重量, 但我觉得它更容易移动,
112	maybe just because the food has been so clean.	也许只是因为食物这么干净
113	So that's also a good thing.	所以这也是一件好事。
114	However, there was one rule she was struggling with, and it's not what you'd expect.	然而,有一条规则 她挣扎, 这不是你期望的。
115	Basically finished the whole tub.	基本完成了整个浴缸。
116	Three servings in one container.	三个人在一个集装箱里服务。
117	Is this full enough?	饱了吗?
118	I really wonder how Manson is doing,	我真的想知道曼森怎么样了
119	because his bowl is a lot bigger than mine.	因为他的碗比我的大很多
120	I just finished the last meal of the day,	我刚吃完今天最后一餐
121	and I did not want to keep eating.	我不想继续吃东西
122	Mentally, I'm very tired of this already.	从精神上来说,我已经厌倦了
123	After just one week of the diet, both Manson and Melody were already down three pounds on the scale.	在仅仅一周的减肥后,曼森和梅洛迪都已经减低了3磅。
124	Even though hunger is the least of their issues right now, I have secretly prepared	虽然饥饿是他们现在最不关心的问题 但我已经秘密地准备了
125	three science-based strategies to take their fullness to the extreme.	三个基于科学的策略 把他们的完全带到极端。
126	Do you have any guesses what's under here?	你猜这下面有什么?
127	Fried chicken.	煎鸡子.
128	What?	你说什么?
129	I eat a fork?	我吃叉子吗?
130	Here's how this works.	事情是这样的
131	Every week, they'll be spinning the wheel,	他们每周都会转动方向盘
132	adding another strategy until we have a meal plan that is as scientifically filling as possible.	增加另一个策略,直到我们有一个 尽可能科学的填充计划。
133	What?	你说什么?
134	It's a rat.	谓鼠曰.
135	So, what does that mean?	这是什么意思?
136	Not you, not you yet, but...	不是你,你还没有,但...
137	Okay, so what this means, every single meal, you must drink at least one diet soda or	好吧,这意味着什么, 每顿饭, 你必须喝至少一个饮食苏打水或
138	carbonated beverage.	碳酸饮料.
139	Why are you upset?	你为什么生气?
140	I don't like carbonated.	我不喜欢碳酸盐
141	And while Melody might be upset, this strategy actually has some strong research backing it up.	虽然Melody可能很不高兴, 但这个策略实际上有一些强有力的研究支持它。
142	It works because when you drink anything carbonated, all those small bubbles fill up	它的工作,因为当你喝任何碳化物, 所有这些小气泡充斥
143	your stomach with air, causing it to expand.	你的胃与空气, 导致它扩张。
144	And when researchers tested drinking carbonated	当研究人员测试饮用碳酸盐时
145	water against still water, they actually found a big increase in fullness from the carbonation	水对静水, 他们实际上发现 丰满的碳化物
146	that lasted almost a full hour after drinking.	喝完酒后几乎持续了整整一个小时
147	I'm already having a hard time finishing my meals,	我已经吃饱了
148	and adding on the extra drink is making me so full.	再多加点酒让我吃饱了
149	It's a game changer.	游戏变化者.
150	It's feeling, but it tastes so good too.	感觉很好,但味道也很好
151	Carbonation is actually just one of the fullness benefits.	碳化实际上只是充分性的好处之一。
152	Multiple papers have shown diet sodas	有多份报纸显示有减肥汽水
153	can help make a meal feel more satisfying and eliminate the cravings that you typically get	可以帮助让一顿饭感到更满足 并消除你通常得到的渴望
154	after eating.	吃过之后。
155	And that alone seems to be enough to lead people to lose more weight on a diet	光是这一点就足以让人们在饮食上减肥
156	and keep it off.	并保持它关闭。
157	That's really good.	这是非常好的。
158	Do so for every day, but also like after burp.	每天都这样,但是也像打嗝之后一样
159	I love it.	我喜欢它。
160	But despite Melody actually enjoying the new addition,	但尽管Melody真的喜欢这个新添加,
161	she began experiencing what just might be the biggest downside of this diet.	她开始体会到这种饮食中最大的缺点
162	She doesn't want us to do anything.	她不想我们做任何事情。
163	She keeps all the everything.	她把一切都留着了
164	I feel like I want to avoid going to these family dinners.	我觉得我想避免去这些家庭晚餐。
165	It just feels awkward when	感觉很尴尬
166	you have to bring your own food.	你得自己带食物
167	It's just watching people eat.	只是看着人吃饭
168	Surprisingly, Manson wasn't feeling the same foam while with Melody.	令人惊讶的是,曼森在和梅洛迪在一起时感觉不到同样的泡沫.
169	He was actually settling	他其实是定居
170	into his new routine, and even forcing himself to start exploring vegetables.	甚至强迫自己开始探索蔬菜
171	Finally, today I'm eating something new.	最后,今天我要吃点新东西
172	This is pumpkin.	这是南瓜。
173	Actually, the seasoning saved the world.	事实上,季节拯救了世界。
174	Now with Manson loving the first science-based strategy, there are still two more to go.	现在曼森喜欢第一个基于科学的策略,还有两个办法要解决。
175	And at the end of this experiment, I'm going to ask them to rank the number one food and the	在实验结束时 我要请他们把食物排在第一位
176	number one strategy that gave them the most fullness.	首要策略是让他们最充实
177	That way, even if you never follow	那样就算你从不跟随
178	this exact diet, you'll know the two easiest changes you can make to eat fewer calories	食用这些精细的饮食,你会知道 你能够做的两个最容易的变化 吃更少的卡路里
179	without feeling hungrier.	没有感到饥饿。
180	But just 15 days in, Melody is now five pounds down.	15天后,梅洛迪减了5磅
181	I feel so impressed, Melody.	我觉得很佩服,梅洛迪。
182	Like, dude, it's actually very encouraging for me.	喜欢,伙计,它实际上是非常鼓舞人心的我。
183	Thank you.	谢谢
184	And although Manson had lost six pounds, he wasn't exactly happy about it.	虽然曼森损失了6磅,但他对此并不完全满意.
185	I'm really happy about the weight loss because I'm going to get married next year,	我真的很高兴减肥 因为我明年就要结婚了
186	and I want to look nice.	我想看起来不错。
187	But I'm worried.	但我很担心
188	I'm losing weight way too fast,	我减肥的速度太快了
189	and I don't want to lose the muscle and the strength in the gym.	我不想失去体育馆的肌肉和力量
190	At this rate of weight loss, Manson's concern is totally valid, especially with neither of them	在这种减肥的速度下,曼森的担心是完全合理的,尤其是他们两个都没有.
191	tracking calories.	追踪卡路里
192	So I asked Manson to do what's called a doubly labeled water test.	所以我请曼森做一个所谓的双标签水测试。
193	It's been used to study the metabolisms of astronauts in space, all the way to remote	它被用来研究太空宇航员的新陈代谢 一直到遥远
194	tribesmen living in Tanzania.	生活在坦桑尼亚的部落男子。
195	It works by tracking an isotope through his body,	它通过跟踪一个同位素 通过他的身体,
196	so we can estimate exactly how many calories he's burning and eating.	这样我们就能估计出 他燃烧和吃多少卡路里
197	But there are two things I've included in their plans that should prevent any muscle loss.	但我在他们的计划中 包含了两件事 应该能防止肌肉受损
198	First,	首先,我们...
199	every meal must include at least one protein source.	每餐必须至少包括一个蛋白质来源.
200	And I specifically chose foods that	我特别选择了食物
201	provide the most protein for the fewest calories.	提供最少热量的蛋白质
202	And they can also eat as much of	他们也可以吃很多
203	them as they want, provided it fits inside the bowl.	他们想要的 只要能装进碗里
204	So they should be getting enough	所以他们应该已经够多了
205	protein to support recovery and preserve muscle.	蛋白质支持恢复和保存肌肉.
206	But more importantly, they've both been following	但更重要的是,他们都跟着
207	and tracking their workouts using our Built With Science app.	利用科学应用追踪他们的健身成果
208	Every week, it pushes them to train	每周都催他们去训练
209	a little bit harder than last time.	比上次还难
210	And as a result, their strength has actually been increasing,	结果,他们的力量实际上在增加,
211	which is a good sign they haven't lost any muscle.	这是个好兆头 他们没有失去任何肌肉。
212	But of course, we won't know for sure until day	但当然,我们不会确定 直到白天
213	30, once we get their final scans.	30,一旦我们得到他们的最终扫描。
214	And if you also want the same structure that has worked for	如果你还想要同样的结构
215	countless others, you can try our Built With Science app completely free for two weeks by scanning	无数的其他人,你可以通过扫描 来测试我们的科学应用 完全免费两周
216	此 QR 代码在这里, 或者通过 向 buildscience.com 。
217	But for now, we've reached week three,	但是现在 我们已经到了第三周了
218	which means it's time for another spin.	也就是说是时候再来一次了
219	How has the hunger been?	饿了吗?
220	Not at nature anymore.	不再在自然界了。
221	Now it's, I'm satisfied.	现在,我很满意。
222	Never hungry.	从不饿.
223	It's like halfway done my meal and I have to just	就像我吃过一半的饭,我不得不
224	do something and then come back maybe like an hour later.	做点什么,然后回来 也许像一个小时后。
225	I would say like,	我想说,
226	I feel much more energetic when I wake up because like it has been years.	我醒来时感觉更活跃 因为好像已经好几年了
227	I feel tired like every	我觉得很累 就像每一次
228	single day.	单日.
229	Oh, okay.	哦,还好。
230	Basically, the rule is one of your meals, you have to include broth	基本上,规矩是你的一顿饭, 你必须包括汤
231	and it can be drank before your meal or it can actually be part of your meal.	它可以在你吃饭之前喝 或者它可以成为你吃饭的一部分
232	Perfect.	不错
233	I say it's pretty good, right?	我说这是相当不错的,对不对?
234	To no surprise,	毫不惊讶
235	Melody quickly figured out how to make an amazing recipe with their new addition.	Melody很快地想出了如何用他们的新添加来制作一个惊人的配方.
236	Meanwhile, Nansen.	同时,南森。
237	Today I will be attempting to make soup.	今天我会尝试做汤。
238	I have some broccoli, carrots,	我有一些西兰花,胡萝卜,
239	noodles, and some chicken breast right here.	面条,还有鸡胸
240	And also I have some bone broth.	我还有骨肉汤
241	I'm not sure what	我不知道为什么
242	I'm doing, but I will try.	我在做 但我会尽力的
243	And while Nansen is getting in touch with his inner Gordon Ramsay,	而南森正在联系他的内在戈登・拉姆赛时
244	I should explain why we chose bone broth.	我应该解释为什么我们选择骨肉汤
245	In one study, researchers had subjects come in once a	在一个研究中,研究人员的课题 一次进入
246	week to eat a meal.	一周吃一顿饭
247	However, on some weeks, they were first asked to start with a low calorie bone	然而,几周后,他们首先被要求从低卡路里骨头开始
248	broth soup before eating.	食前用汤汤.
249	And when they tallied up the total calories after each meal,	当他们统计出每顿饭后的卡路里总量时,
250	subjects consumed 20% fewer calories on the days when they first started with a soup,	实验对象开始用汤的那天 摄入的卡路里减少20%
251	compared to the days when they didn't.	比起他们没有去的日子
252	And when you add all of our strategies together so far,	而当你添加我们所有的策略 到目前为止,
253	Nansen and Melody are now filling their stomachs with a ton of high volume, low calorie foods,	南森和梅洛迪 正在用一吨高容量的卡路里食物填饱肚子
254	carbonated bubbles from the soda, and one to two cups of bone broth with one of their meals.	苏打水中的碳化气泡,还有一至两杯骨肉汤和他们的一餐.
255	That is a ton of fullness for a meal that's less than 500 calories.	这是一吨饱满的一顿 食物不足500卡路里。
256	And at least so far,	至少到目前为止
257	our newest rule has forced Nansen to try mixing up his meal plan.	我们最新的规则 迫使南森 试图混淆他的膳食计划。
258	However, adding so much soup into their diets did create a problem I wasn't expecting.	然而,在他们的饮食中加入这么多的汤确实造成了一个我没想到的问题.
259	I understand the frustration Nansen and Melody are going through when you're putting in so much	我知道南森和梅洛迪的挫折感 当你投入这么多
260	effort and the scale just isn't moving.	努力和秤只是不动。
261	But in this case, I think there's a pretty simple	但是,在这种情况下,我认为 有一个相当简单的
262	explanation.	解释。
263	Even though bone broth is very low in calories, it is very high in sodium.	虽然骨汤的卡路里含量很低,但钠含量却很高.
264	And Nansen	还有南森
265	and Melody have been eating it daily, so they're likely seeing a temporary spike in water retention.	Melody每天都在吃 所以他们可能看到暂时的积水量激增
266	And if my theory is true, they both should be continuing to lose fat even though their	如果我的理论是真的, 他们都应该继续失去脂肪,即使他们
267	scale hasn't really changed.	尺度并没有真正改变。
268	It seems after 20 days, Nansen had made himself completely sick of	20天后,南森似乎完全厌倦了
269	eating the same foods over and over again.	反复吃同样的食物.
270	Meanwhile, Melody, who has been eating a much	同时,Melody, 他一直在吃很多
271	wider variety of foods, seems to be enjoying her plan a lot more.	更多种类的食物 似乎更喜欢她的计划
272	But there were a few foods even	但还有几条食物
273	she was starting to crave.	她开始渴望。
274	Plus, because we made this video in the summer, Melody was having to	此外,因为我们在夏天拍了这段视频,梅洛迪不得不
275	bring her own chicken breast to every barbecue, missing out on her favorite food.	带她自己的鸡胸去烧烤 错过她最喜欢的食物
276	Now normally, I wouldn't recommend such a strict approach, or I'd at least give people	现在,我通常不建议这样严格的方法, 或者至少我给人们
277	a treat meal or two every week.	每星期吃一顿或两顿
278	But for the sake of mad science, I want to see what happens if they	但为了疯狂的科学, 我想看看会发生什么 如果他们
279	don't give in.	不要让步。
280	Plus, what they don't know is at the end of the challenge, I'm actually going to	而且,他们不知道的是在挑战结束时,我实际上要去
281	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}他们可以追上所有
282	barbecue she's been missing.	烧烤她不见了。
283	As for Nansen, I'll be helping him purchase a wedding suit of his	至于南森,我会帮他买他的婚纱
284	choice for his big day.	选择他的大日子。
285	But based on his progress, it might need to be a few sizes down.	但基于他的进展,可能需要缩小几码.
286	But they	但是他们
287	need to make it through our final week, as well as the only diet strategy we have left to add,	需要度过最后一周 以及我们唯一需要补充的饮食策略
288	which I have a sneaky suspicion is going to be the most challenging.	我有一个潜伏的怀疑 将是最具挑战性。
289	Three, two, one.	三两一.
290	What do you mean?	你说什么?
291	So you guys have probably been eating with	你们可能一直在吃饭
292	big forks and big spoons.	大叉子和大汤匙。
293	Now, for the rest of the experiment, we're going to swap those	现在,剩下的实验, 我们要交换那些
294	with these little guys right here.	和这些小家伙在这里。
295	Why?	为什么?
296	The more time that you spend eating a meal,	你吃晚饭的时间越多
297	the more full and satisfied you're going to be after.	你会更满足和满足
298	Now, originally, my plan was to require	现在,最初,我的计划是要求
299	them to use chopsticks for this.	他们用筷子做这个
300	But after watching their vlogs, I could tell Melody was a pro,	但是在看完他们的口味之后 我可以告诉Melody是个专业的
301	which means a baby spoon and baby fork were the best way to slow them down.	也就是说 婴儿勺和婴儿叉是减速的最佳方法
302	Sorry, Melody.	对不起,梅洛迪。
303	I don't know if this is actually slowing me down or just making the meal harder to eat.	我不知道这到底是让我减速 还是让我更难吃
304	It's like	这就像
305	semi frustrating, but also you don't get much.	半沮丧,但你没有得到很多。
306	I'm very glad that when we first spin the wheel,	我很高兴当我们第一次旋转时
307	we didn't get this.	我们没有得到这个。
308	So now I only have to deal with it for nine days only.	所以现在我只需要处理九天
309	Emotional damage.	情绪损伤.
310	But despite their frustrations, the slower eating seemed to be working.	但是,尽管他们感到沮丧,但减速的饮食似乎在起作用.
311	Before I	在我离开之前
312	eat three meals a day and now I cut you two because I'm not able to finish it.	每天吃三顿饭 现在我把你们俩切了 因为我无法完成
313	It's	这是
314	super helpful and super annoying.	超级有帮助和超级烦人。
315	What Manson's describing is actually pretty remarkable because	曼森所描述的其实很了不起 因为
316	when you lose fat as quickly as Manson and Melody have been, your body starts ramping up your hunger	当你像曼森和梅洛迪一样迅速失去脂肪 你的身体开始加剧你的饥饿
317	signals to get you to eat more.	信号可以让你多吃点
318	But so far, their meals have been so filling that all of these hunger	但到目前为止,他们的饭一直 如此充斥着所有这些饥饿
319	signals have basically been canceled out.	信号已基本取消。
320	As for their progress on the scale, just as I predicted,	至于他们在规模上的进展,正如我所预测的,
321	a week after adding broth to their diets, the initial bump we saw on their weights	一周后,在他们的饮食中添加了肉汤, 我们第一次看到他们体重的颠峰
322	completely reversed.	完全颠倒。
323	More importantly, they were starting to notice it in the mirror.	更重要的是,他们开始在镜子里注意到它。
324	Today I was getting ready and I could actually see the top part of my abs come in, which is	今天我正准备着 我能看到腹部的顶部
325	super exciting.	超级令人兴奋。
326	So I'm pretty satisfied for my physique like changing in front of the mirror	所以我对我的体格很满意 就像在镜子前改变
327	right now.	现在
328	And it wasn't just their waistlines improving because on day one, we actually took	不仅是腰线的改善 因为第一天,我们真的采取了
329	shots for Melody and Manson.	为梅洛迪和曼森拍摄。
330	And these are the changes we can already see after just 21 days	这些是21天后我们已经看到的变化
331	of the experiment.	实验。
332	You can actually see the fat loss through both their cheeks and jawline.	你可以通过他们的颊部和下巴看到脂肪的流失。
333	This is actually the first time I've worn a short sleeve that isn't crazy oversized to the gym.	这其实是我第一次穿短袖 没有疯狂过大到健身房。
334	And mainly because I finally feel somewhat comfortable.	主要是因为我终于觉得有点舒服。
335	Doing these has forced me	做这些都逼我
336	actually try cooking, which I'm still not a big fan of.	试着做饭,我还是不怎么喜欢
337	I told my mom that I'm actually eating	我告诉我妈,我真的在吃东西
338	now and she was very proud of me.	现在她以我为荣
339	Normally after diets, I think people can't wait to go back into	通常在减肥后,人们会迫不及待地回去
340	their normal eating habits.	他们的正常饮食习惯。
341	But this 30 day plan has really transformed the way I see food,	但是这个30天的计划真的改变了我看食物的方式,
342	how it fuels my body.	如何为我的身体加油。
343	Now, if you also want to give this diet a shot, I've created a full	现在,如果你也想给这个饮食一个机会,我已经创造了一个满
344	可下载指南, 您可以在 buildscience.com slash 填充时完全免费 。
345	diet.	饮食.
346	And I'll also leave a link to it down below.	我也会在下面留下一个链接。
347	And now it's time to see their final results.	现在是时候看看他们的最终结果了
348	Okay, so you guys made it.	好吧,所以你们做到了。
349	I'm curious, how did the last week go for you guys?	我很好奇 上周你们怎么样?
350	I really wanted potatoes.	我真的想吃土豆,我很喜欢土豆
351	And I don't like potatoes.	我不喜欢土豆
352	I need rice and beef.	我需要饭和牛肉。
353	A lot.	经常
354	I was	и琌
355	very surprised at how not filling rice was.	对米饭没有填满感到非常惊讶。
356	I could eat a whole bowl of rice and chicken and	我可以吃一碗饭和鸡肉
357	still be hungry after like 20 minutes.	20分钟后仍然很饿
358	But eating squash and all these veggies and chicken,	但是吃壁球和这些蔬菜和鸡肉
359	I was full halfway through.	我半途而废
360	It's very sustainable for me.	这对我来说是非常可持续的。
361	Yeah, we'll keep on tracking my calories	是啊,我们会继续追踪我的卡路里
362	for now.	现在。
363	Emotional damage.	情绪损伤.
364	And as for the number one food and number one strategy,	至于第一食物和第一战略
365	they found the most helpful over the last 30 days.	他们发现过去30天里最有帮助
366	The small spoon and fork, like shrimp is	小勺子和叉子 就像虾一样
367	getting me very full.	让我非常饱满。
368	I was gonna say shrimp or prawn too.	我想说虾或虾。
369	And carbonated drink.	还有碳酸饮料
370	So full.	如此饱满.
371	Staying	留下来
372	full is one of the main goals of this diet.	充分是这种饮食的主要目标之一。
373	But how many calories was Manson actually eating?	但曼森到底吃了多少卡路里?
374	How	怎么样
375	many calories was Manson eating?	曼森吃了很多卡路里吗?
376	1900 calories per day.	1900卡路里/日。
377	That's crazy.	这太疯狂了
378	Now it's time to see if	现在是时候看看
379	the diet actually paid off.	减肥实际上得到了回报。
380	All right.	好吧,我们走。
381	I haven't seen you guys in 30 days.	我已经30天没见你们了
382	I'm going to open my	我要打开我的
383	eyes.	双眼
384	Oh my God.	天呐
385	You honestly look like different people.	你真的长得跟别人不一样
386	Your abs came out.	你的腹部出来了
387	A little bit.	一点点
388	In 30	30号
389	days.	几天时间
390	What the heck?	什么鬼东西?
391	Yeah.	对
392	As for Manson and Melody's scans, which tell us just how much	至于曼森和梅洛迪的扫描, 这告诉我们多少
393	body fat they lost and if they successfully preserved muscle.	身体肥胖,如果成功地保存了肌肉,就会丢失。
394	Melody, so you lost just over	美乐迪,你刚刚输了
395	8 pounds on the scale.	秤八斤.
396	Pretty much all of that was fat.	几乎所有的都是脂肪。
397	Wow.	珃
398	Your body fat percentage went from	你的脂肪比例从
399	32.5% down to 29.7%.	32.5%下降到29.7%.
400	A 3% drop in 30 days.	30天内下降3%.
401	Is that good?	好吃吗?
402	That's very good.	不错
403	This is how much fat you	你这么胖
404	lost in the last 30 days.	过去30天里输了
405	What?	你说什么?
406	It's all from here.	皆从这里来.
407	You, my friend, you lost 10 pounds on the scale.	你,我的朋友,你失去了10磅的秤。
408	10.4 pounds.	10.4磅(10.
409	I thought it was like 8.	我以为像8。
410	10.2 pounds of that was fat.	里面有10.2磅的油,很重的油
411	Pure fat.	纯肥.
412	This is how much fat you lost in the last 30 days.	过去30天你损失了多少脂肪
413	That's a lot.	甚处来.
414	That brought your body fat down	让你身体变胖了
415	from 24.7% to 20.7%.	从24.7%到20.7%。
416	That's a lot.	甚处来.
417	And with Melody enjoying her getaway and Manson getting ready for	和梅洛迪 享受她的逃逸和曼森 准备
418	his wedding, their fitness journey has actually just begun.	他的婚礼 他们的健身旅程才刚刚开始
419	I'll be continuing to work with them	我会继续跟他们合作
420	on another big experiment.	在另一个大的实验。
421	So don't forget to subscribe to the channel to stay updated.	所以不要忘记订阅频道以保持更新.
422	Peace.	安静

该视频共有字幕 425 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 【减脂方法】30天消灭身体脂肪的奇怪方法 · 不节食不数卡路里 p02 无字幕 (P2)

【减脂方法】30天消灭身体脂肪的奇怪方法 · 不节食不数卡路里 p02 无字幕 (P2)

发布于 2026-09-09 · 时长 19:49

字幕摘录

时间	英文	中文
0:00	All right, I haven't seen you guys in 30 days.	好吧 我已经30天没见你们了
0:01	I'm gonna open my eyes	我要睁开眼睛
0:04	You honestly look like different people	你真的长得跟别人不一样
0:06	What if you can destroy your body fat by eating 10 times more food not counting a single calorie and eating?	如果你能用十倍多的食物 而不是一个卡路里和食物来摧毁你的脂肪呢?
0:12	Tasty meals that take less than five minutes to make this is your diet for the next 30 days	用不到5分钟的美味食物 做这个是接下来30天的饮食
0:17	Okay, I created the world's most filling diet and to find out if it works	好吧,我创造了世界上最充裕的饮食 并找出它是否有效
0:22	I've recruited two guinea pigs	我招募了两只豚鼠
0:24	Manson is one of the strongest guys in his gym	曼森是他健身房里最强壮的人之一
0:26	But he hates cooking and has never been able to stick to a diet his day one body fat	但是他讨厌做饭 从来没有坚持过节食 一天肥胖
0:31	Is twenty four point seven percent melody has been lifting weights for five years and thought she was eating just two thousand calories per day	是247%的旋律 举重了5年 以为她每天只吃两千卡路里

展开字幕全文（312 条）

序号	英文	中文
1	All right, I haven't seen you guys in 30 days.	好吧 我已经30天没见你们了
2	I'm gonna open my eyes	我要睁开眼睛
3	You honestly look like different people	你真的长得跟别人不一样
4	What if you can destroy your body fat by eating 10 times more food not counting a single calorie and eating?	如果你能用十倍多的食物 而不是一个卡路里和食物来摧毁你的脂肪呢?
5	Tasty meals that take less than five minutes to make this is your diet for the next 30 days	用不到5分钟的美味食物 做这个是接下来30天的饮食
6	Okay, I created the world's most filling diet and to find out if it works	好吧,我创造了世界上最充裕的饮食 并找出它是否有效
7	I've recruited two guinea pigs	我招募了两只豚鼠
8	Manson is one of the strongest guys in his gym	曼森是他健身房里最强壮的人之一
9	But he hates cooking and has never been able to stick to a diet his day one body fat	但是他讨厌做饭 从来没有坚持过节食 一天肥胖
10	Is twenty four point seven percent melody has been lifting weights for five years and thought she was eating just two thousand calories per day	是247%的旋律 举重了5年 以为她每天只吃两千卡路里
11	That is until we tested it actually eat	直到我们测试它真正吃
12	three thousand calories per day	每日3 000卡路里
13	That's her weight creeped up	这是她的体重爬升
14	She became more self-conscious to the point where she'd hide her body with baggy clothes whenever she'd work out according to her Dexter scan	她的自我意识越来越强 以至于每当她根据Dexter的扫描结果工作时 她就会用布袋衣把身体藏起来
15	Her day one body fat is thirty two point five percent for the next 30 days.	她的一天 身体脂肪是32.5% 在接下来的30天。
16	They aren't tracking a single calorie	他们没有跟踪一个卡路里
17	They just have to follow three rules starting with rule number one	他们只需要遵守三个规则 从规则一开始
18	You are each going to get your own designated bowl.	你们每个人都会得到自己的指定碗。
19	They can only eat from their assigned bowl now the bowls themselves aren't magic	他们只能吃分配的碗 现在碗本身不是魔法
20	They're just intentionally massive to fit more food with Manson getting a slightly bigger one to account for his larger size rule number two	他们只是故意大一些 来配上更多的食物 而曼森得到一个稍大一点的, 以说明他更大的尺寸规则二
21	every meal must have at least one food from each of our three food groups a	每餐必须至少有一 食物来自我们三个食物组中的每一个
22	Protein source a volume food and one serving of fat which is the only food we're measuring but no snack in between meals	蛋白质从食物和脂肪中分泌出来,这是我们唯一测量的食物,但在食物之间没有零食。
23	Calorie-free sauces sweeteners and seasonings are all fair game	卡罗里无酱汁 甜品和调味品都是公平的游戏
24	Here's a full list of foods and I'll explain why we chose these specific foods later on no Chinese	这里有一份完整的食物清单 我会解释为什么我们 选择这些特定的食物 以后没有中国人
25	Do you want to get creative as for our third and final rule every meal?	你想创造我们每餐的第三和最后规则吗?
26	You have to fill this bowl to the very top that might be a problem.	你得把这碗灌到顶上 可能会有问题的
27	I think breakfast will be hard	我想早餐会很难吃
28	All right, let's go team	好了,我们出发吧
29	This is a zucchini noodle.	这是苏奇尼面
30	I make today takes me forever to just finish a little bit finally	我让今天我花了一辈子 才刚刚结束一点点
31	Finish it.	结束它。
32	Hey to dinner same thing as yesterday and then some extra tuna and lettuce on top	和昨天一样吃晚饭 然后吃点金枪鱼和生菜
33	I need to take a break eating	我要休息一下吃饭
34	Every single ingredient in our diet was chosen for one specific reason and once you know what that reason is	我们饮食中的每一种成分都是出于一个特定的原因 一旦你知道这个原因是什么
35	You'll understand why some diets leave you starving while this diet keeps you full for hours	你会明白为什么有些饮食让你挨饿 而这种饮食让你饱满了几个小时
36	This is what 200 calories of pork actually looks like now compare that to chicken breast	这就是200卡路里猪肉现在的样子 跟鸡胸相比
37	It's over double the food and here is what 200 calories look like for every protein on our allowable list	食物翻了一倍,我们允许的每份蛋白质的200卡路里 都像这样
38	But now take a look at what 200 calories looks like from our volume foods	但是现在看看我们的食物中200卡路里的样子
39	These foods allow you to get way more for far less calories half of them don't even fit on a plate yet	这些食物可以让你得到更多 远远没有卡路里的东西 一半的东西甚至不能放在盘子上
40	They all have less calories than this handful of trail mix	他们的热量都比这些小径混凝土少
41	Which is why fats are the only food we're limited to one measured serving per meal and all these foods do something pretty	这就是为什么脂肪是唯一的食物 我们仅限于一个量 服务每餐, 所有这些食物做一些漂亮的东西
42	remarkable in your stomach because your stomach's walls are filled with stretch receptors and every time you eat these receptors sense how much your	在你的胃里很显著 因为你的胃壁充满了拉伸受体 每次你吃这些受体 都能感觉到你的感受
43	Stomach has been stretched and uses that to tell your brain how full it should be after eating more stretch equals more fullness	胃被拉伸了 用它来告诉你的大脑 吃更多拉伸后应该有多饱
44	This is the whole idea behind gastric bypass surgery doctors	这是胃绕道手术医生的主意
45	Literally make the stomach so much smaller that it stretches more from less food	从字面上看,胃变小了 食物少会拉长很多
46	Leading to an average of 12 to 18 pounds of fat loss in the first three months now our diet	导致头三个月平均减肥12至18磅 食物
47	It creates a similar effect just without shrinking your stomach	它会产生类似的效果 只是不收缩你的胃
48	So if my theory is correct this diet could very well lead to a similar rate of fat loss	所以如果我的理论正确的话 这种饮食很可能导致类似的脂肪损失率
49	But without any surgery but based on how Manson is setting up his diet during the first week, I'm starting to get nervous	但是没有做任何手术,但基于曼森是如何 设置他的饮食的第一个星期, 我开始紧张
50	I would like to show you guys what I eat today.	我想给你们看看我今天吃什么
51	Actually, I eat every day plenty of	其实我每天都吃很多
52	strawberries	草莓
53	plenty of	还有很多
54	string two eggs	字符串两个鸡蛋
55	So far Manson and Melody couldn't be taking a more different approach with Melody mixing up her meals every day and constantly	到目前为止,曼森和梅洛迪无法采取 更不同的方法,梅洛迪 混合她的饭 每天和不断
56	Experimenting in the kitchen.	在厨房里做实验
57	We have chicken breast on	我们有鸡胸
58	cottage cheese and squash cucumber on a bed of lettuce	生菜床上的奶酪和山瓜
59	We have strawberries more strawberries strawberries every time I eat like green vegetable	每次我吃到像绿色蔬菜一样的草莓
60	I feel disgusting to be honest.	老实说 我觉得很恶心
61	I don't think I am built for that but like fruit is okay, especially strawberry	我觉得我不适合这个 但水果是好的,特别是草莓
62	Even though Manson can eat whatever he wants from his approved food list	虽然曼森可以随便吃他批准的食物
63	I'm worried if he continues only choosing the same three foods every single meal.	我担心他是否继续每餐只选择同样的三餐.
64	He's not gonna make it very long	他撑不了多久的
65	I don't think I can continue	我觉得我不能继续了
66	Plus when I logged his full day of eating into our built with science app	加上我用科学应用 记录了他一整天的饮食
67	It revealed he was missing out on a ton of key micronutrients	显示他漏掉了一吨微量营养素
68	So I brought Manson Melody back to show them four sample meals that they could experiment with for breakfast lunch dinner	所以我带曼森·梅洛迪回来 给他们看四份样餐 他们可以做早餐午餐的实验
69	And even dessert to start a sweet and savory breakfast bowl high-volume vegetables including microwave pumpkin and sauteed mushrooms	甚至甜点 开始甜甜的早餐碗 高容量蔬菜,包括微波南瓜和蘑菇
70	Scrambled egg whites for the lean protein and two soft-boiled eggs as the fat source top with sriracha for lunch a chicken cucumber salad	细蛋白和两个软油蛋作为脂肪源头,用Sriracha做午餐 鸡黄瓜沙拉
71	Slice one whole cucumber at lemon and seasonings then for creaminess a Greek yogurt half fat mayo and then chicken breast for even more protein	在柠檬和调味品上切一整块黄瓜 奶油加希腊酸奶半脂蛋白 鸡胸再加蛋白
72	And a bunch of lettuce for more volume	和一堆生菜 更多的量
73	Here's also an Asian one with tuna carrots and kimchi for dinner a low-calorie	这儿还有个亚洲的 有金枪鱼胡萝卜和金鱼的晚餐 低卡路里
74	Konjac noodle stir-fry and I also eat it for breakfast.	Konjac面条搅拌油炸 我也吃早餐
75	Yeah, if you could have whatever you want.	是的,如果你可以拥有你想要的一切。
76	I like this plan, right?	我喜欢这个计划,对吧?
77	It's growing and it's grown on you, isn't it?	它在生长,它生长在你身上,不是吗?
78	And for dessert a sugar-free jello Greek yogurt fruit bowl	甜点是无糖的希腊酸奶
79	And if you're a member of our built with science app	如果你是科学应用公司的一员
80	You could just scan this QR code to get each of the recipes automatically added to your app	您可以扫描此 QR 代码, 以便自动添加到您的应用程序中
81	But even though Manson loved the demo recipes so much.	但尽管曼森非常喜欢这些示范食谱.
82	He took them all home	他把他们都带回家
83	He still went right back to his old habits and I wanted to know why the dishes.	他还是回到旧习惯 我想知道为什么洗碗
84	I just need to rinse it	我只是需要冲洗一下
85	I don't need to wash it Melody on the other hand was thriving and not just with her diet	换句话说,我用不着洗,梅洛迪很兴旺 不只是饮食
86	Normally at night I have a really hard time breathing because it just gets super stuffy and I noticed that it's gone down a little bit	通常晚上我呼吸很困难 因为它只是变得超级闷闷不乐 我注意到它已经下降一点点
87	And I also feel a little bit lighter as well not like physically lighter in weight	我也觉得有点轻 不喜欢身体轻的重量
88	But I feel like it's easier to move maybe just because the food has been so clean.	但我觉得移动比较容易 也许只是因为食物这么干净
89	So that's also a good thing	所以这也是好事
90	However, there was one rule she was struggling with and it's not what you'd expect	然而,有一条规则 她挣扎着, 这不是你期望的
91	Basically finished the whole tub the seeds three servings in one container	基本完成整个浴缸 种子三品在一个容器里
92	Jello	杰罗
93	Is this full enough?	饱了吗?
94	I really wonder how Manson is doing because his bowl is a lot bigger than mine	我真的想知道曼森在做什么 因为他的碗比我的大很多
95	I just finished the last meal of the day and I did not want to keep eating mentally	我刚刚吃完了一天的最后一餐 我不想继续吃精神上的
96	I'm very tired of this already after just one week of the diet	我厌倦了这个 仅仅一周的饮食
97	Manson和Melody都已经减了3磅
98	And even though hunger is the least of their issues right now	即使饥饿是他们现在最小的问题
99	I've secretly prepared three science-based strategies to take their fullness to the extreme.	我秘密地准备了三个以科学为基础的策略,以把他们的完全带到极端.
100	Do you have any guesses?	你有什么猜测吗?
101	What's under here fried chicken?	炸鸡下面是什么?
102	What I eat a fork	我吃叉子的东西
103	I	一、导 言
104	Here's how this works every week	每星期都这样
105	They'll be spinning the wheel adding another strategy until we have a meal plan that is as scientifically filling as possible	他们将转动方向盘 增加另一种策略 直到我们有一个尽可能科学的进餐计划
106	What what what it's red.	何等为红.
107	红s.
108	So what does that mean?	这是什么意思?
109	Not you?	不是你吗?
110	not you yet, but	还没有,但是
111	Okay, so what this means every single meal you must drink at least one diet soda or carbonated beverage	好吧,这意味着什么 每顿饭,你必须喝 至少一个饮食苏打水或碳酸饮料
112	Why are you upset?	你为什么生气?
113	I don't like carbonated and while Melody might be upset	我不喜欢碳酸盐,而Melody可能会生气
114	This strategy actually has some strong research backing it up	这个策略实际上有很强的研究支持
115	It works because when you drink anything carbonated all those small bubbles fill up your stomach with air causing it to expand and when	因为它的作用,当你喝任何东西碳化 所有这些小气泡填充你的胃 空气导致它膨胀,何时
116	Researchers tested drinking carbonated water against still water	研究人员对饮用碳化水进行静水检测
117	They actually found a big increase in fullness from the carbonation that lasted almost a full hour after drinking	他们从饮酒后持续了几乎整整一个小时的碳化物中 发现饱和度大幅提高
118	I'm already having a hard time finishing my meals and adding on the extra drink is making me	我吃饱了已经很辛苦了 还要多加点酒让我很不舒服
119	So full it's a game changer.	如此充满是游戏变化者.
120	It's feeling but it tastes so good, too	感觉很好,但味道也很好
121	Carbonation is actually just one of the fullness benefits multiple papers have shown	碳化其实只是 充分性的好处之一 多份论文已经显示
122	Diasodas can help make a meal feel more satisfying and eliminate the cravings that you typically get after eating and that alone	迪亚索达斯可以帮助让一顿饭感到更满足 并消除你通常在吃后得到的渴望 以及孤独的渴望
123	Seems to be enough to lead people to lose more weight on a diet and keep it off	似乎足够让人们在饮食上减重 并保持减肥
124	That's really good.	这是非常好的。
125	You're so forever day, but also like I have to burp	你这么长的一天, 但也像我不得不打嗝
126	I love it	我喜欢
127	But despite Melody actually enjoying the new addition she began experiencing what just might be the biggest downside of this diet	但是尽管Melody真的喜欢这个新添加 她开始体验这个饮食中最大的缺点
128	I feel like I want to avoid going to these	我觉得我想避免去这些
129	Family dinners.	家庭晚饭
130	It just feels awkward when you have to bring your own food.	带食物的时候感觉很尴尬
131	It's just watching people eat	只是看着别人吃饭
132	Surprisingly Manson wasn't feeling the same foam while his Melody	令人惊讶的是,曼森没有感觉 同样的泡沫,而他的梅洛迪
133	He was actually settling into his new routine and even forcing himself to start exploring vegetables	他实际上沉迷于他的新生活 甚至强迫自己开始探索蔬菜
134	Finally today i'm eating something new this is pumpkin actually the seasoning saved the world	终于今天我吃了一些新东西 这是南瓜 其实是季节拯救了世界
135	Now with Manson loving the first science-based strategy	现在曼森喜欢第一个科学战略
136	There are still two more to go and at the end of this experiment	还有两场比赛还没结束
137	I'm going to ask them to rank the number one food and the number one strategy that gave them the most fullness that way	我要请他们把第一食物和第一战略 排在第一,让他们最充分
138	Even if you never follow this exact diet	就算你从不吃这个
139	You'll know the two easiest changes you can make to eat fewer calories without feeling hungry	你会知道可以做的两个最简单的变化 吃更少的卡路里而不感到饥饿
140	But just 15 days in Melody is now five pounds down	但是在梅洛迪只有15天 现在减了5磅
141	Thank you, although Manson had lost six pounds he wasn't exactly happy about it	谢谢,虽然曼森减了六磅 他对此并不满意
142	I'm really happy about the weight loss because i'm going to get married next year and I want to look nice	我真的很高兴减肥了 因为我明年要结婚了 我想看起来不错
143	But i'm worried i'm losing weight way too fast and I don't want to lose the muscle and the strength in the gym	但我担心我减肥的速度太快了 我不想在健身房失去肌肉和力量
144	At this rate of weight loss Manson's concern is totally valid	如此减重 曼森的担心完全正确
145	Especially with neither of them tracking calories, so I asked Manson to do what's called a doubly labeled water test	特别是两个都追踪到卡路里 所以我请曼森做 所谓的双标签水测试
146	It's been used to study the metabolisms of astronauts in space all the way to remote tribesmen living in Tanzania	它被用来研究太空宇航员的代谢 一直到生活在坦桑尼亚的偏远部落人
147	It works by tracking an isotope through his body so we can estimate exactly how many calories he's burning and eating	它通过跟踪一个同位素 通过他的身体 这样我们就可以估计出 他燃烧和吃多少卡路里
148	But there are two things i've included in their plans that should prevent any muscle loss	但我有两样东西已经写进他们的计划中 应该能防止肌肉受损
149	First every meal must include at least one protein source	首先,每餐必须至少包括一个蛋白质来源
150	And I specifically chose foods that provide the most protein for the fewest calories	我特别选择了能提供最少卡路里蛋白质的食物
151	And they can also eat as much of them as they want provided it fits inside the bowl	他们也可以随心所欲地吃,只要在碗里
152	So they should be getting enough protein to support recovery and preserve muscle	所以他们应该有足够的蛋白质 支持恢复和保存肌肉
153	But more importantly they've both been following and tracking their workouts using our built with science app	更重要的是,他们一直跟踪 并跟踪他们的工作成果 利用我们建造的科学应用
154	Every week it pushes them to train a little bit harder than last time and as a result	每周都逼他们比上次更努力训练 结果
155	Their strength has actually been increasing which is a good sign they haven't lost any muscle	他们的体力正在增强 这是个好兆头 他们没有失去任何肌肉
156	But of course we won't know for sure until day 30 once we get their final scans	但是,当然,我们不会确定 直到第30天,一旦我们得到了他们的最终扫描
157	And if you also want the same structure that has worked for countless others	如果你还想要同样的结构 对无数其他人有效
158	You can try our build with science app completely free for two weeks by scanning this QR code here	你可以通过扫描这个QR代码 来尝试我们用科学应用 完全免费的两周
159	或者通过前往 building withscience.com. .
160	But for now we've reached week three, which means it's time for another spin	但是现在我们已经到了第三个星期了 也就是说是时候再转一圈了
161	How has the hunger been?	饿了吗?
162	Not an issue anymore.	已经不是问题了
163	Now it's i'm satisfied	现在我满意了
164	Never hungry.	从不饿.
165	It's like halfway done my meal and I have to just	就像我吃过一半的饭,我不得不
166	Do something and then come back maybe like an hour later	做点什么,然后回来 也许像一个小时后
167	I would say like I feel much more energetic when I wake up because like it has been years	我醒来时感觉更活跃 因为好像已经好几年了
168	I feel tired like every single day	我每天都觉得很累
169	Oh, okay	哦,还好
170	Basically the rule is one of your meals you have to include broth and it can be	基本上,规矩是,你必须把汤包括进去,而且可以
171	Drank before your meal or it can actually be part of your meal.	在你吃饭之前先喝杯酒 或者它可以成为你吃饭的一部分
172	Perfect.	不错
173	I say it's pretty good, right?	我说这是相当不错的,对不对?
174	Pretty good	不错
175	To no surprise melody quickly figured out how to make an amazing recipe with their new addition.	毫不奇怪,旋律很快就想通了 如何用他们的新添加来制作一个惊人的配方。
176	Meanwhile nansen	同时,南森
177	Today I will be attempting to make soup.	今天我会尝试做汤。
178	I have some broccoli carrots noodles and some chicken breast right here	我这儿有西兰花胡萝卜面和鸡胸
179	And also I have some bone broth.	我还有骨肉汤
180	I'm not sure what i'm doing, but I will try and while nansen is getting in touch with his inner	我不知道我在做什么, 但我会尝试, 当Nansen正在接触他的内心
181	Gordon ramsey	戈登・拉姆西
182	I should explain why we chose bone broth in one study researchers had subjects come in once a week to eat a meal	我应该解释为什么我们在一个研究中选择骨肉 研究者每周有一次 来吃一顿饭
183	however on some weeks they were first asked to start with a low calorie bone broth soup before eating and when they tallied up the	然而,几周后,他们首先被要求先用低卡路里骨肉汤,然后再吃,然后清点一下。
184	Total calories after each meal subjects consumed 20	每餐食后总热量
185	Fewer calories on the days when they first started with a soup compared to the days when it didn't and when you add all	刚开始吃汤的日子里 热量比没有喝过汤的日子 热量也少
186	Of our strategies together so far	我们至今为止的策略
187	nansen and melody are now filling their stomachs with a ton of high-volume low-calorie foods	南森和旋律正在用一吨高容量的低卡路里食品填充他们的胃
188	Carbonated bubbles from the soda and one to two cups of bone broth with one of their meals	苏打水里的气泡 和一到两杯骨头汤 和他们的一顿饭
189	That is a ton of fullness for a meal.	那是一顿饱餐
190	That's less than 500 calories	这还不到500卡路里
191	And at least so far our newest rule has forced nansen to try mixing up his meal plan	至少到目前为止,我们的最新规则 已经迫使南森尝试 混合他的膳食计划
192	That's pretty good.	这是相当好的。
193	However, adding so much soup into their diets did create a problem.	然而,在他们的饮食中添加这么多的汤确实造成了问题.
194	I wasn't expecting	我没想到
195	I wouldn't say i'm sad but it's been four days from day 14 to day 18 and my weight has just stayed the same	我不会说我很伤心 但从第14天到第18天已经四天了 我的体重一直没变
196	Now i'm starting to maybe question if my weight will go down the number kind of affects you mentally	现在我开始怀疑 我的体重是否会下降 数字类型影响你的精神
197	Now i'm so full because of the soda in the soup	现在因为汤里的苏打水,我吃饱了
198	I'm so full, but the scale sets my weight the same as last week	我太饱了,但天平让我的体重和上星期一样
199	So I think i'm probably eating too much now	所以我认为我可能吃太多了
200	I understand the frustration nansen and melody are going through when you're putting in so much effort and the scale just isn't moving	我理解你付出这么多努力时 充满了挫折感和旋律
201	But in this case, I think there's a pretty simple explanation even though bone broth is very low in calories	但在这种情况下,我认为有一个相当简单的解释 尽管骨肉汤的热量非常低
202	It is very high in sodium and nansen and melody have been eating it daily	它在钠中很高 南森和旋律每天都在吃它
203	So they're likely seeing a temporary spike in water retention	因此,他们可能看到 暂时的悬浮水
204	And if my theory is true, they both should be continuing to lose fat	如果我的理论是真的, 他们都应该继续失去脂肪
205	Even though their weight on the scale hasn't really changed my body keep on telling me to	虽然他们的体重没有改变 我的身体一直告诉我
206	Eat some beef, eat some rice, eat some fried chicken, even though i'm full all day	吃牛肉 吃米饭 吃炸鸡 虽然我一整天都吃饱了
207	I don't think I can continue eating chicken breast	我想我不能继续吃鸡胸了
208	stream	流线
209	After these 30 days, it seems after 20 days nansen had made himself completely sick of eating the same foods over and over again	这30天之后 南森好像20天后 完全厌倦了吃同样的食物
210	Meanwhile melody who has been eating a much wider variety of foods seems to be enjoying her plan a lot more	同时,一直吃着更多食物的旋律 似乎更喜欢她的计划
211	But there were a few foods even she was starting to crave	但是她开始渴望吃一些食物
212	It's that time of the month for every lady out there.	对外面的女士来说 是那个月的时间
213	You get it.	你明白吗?
214	I am craving chocolate.	我渴望巧克力。 我渴望巧克力。
215	I'm hungrier.	我饿了。
216	I'm feeling bloated	我有点胀了
217	I'm just a lot more fatigued than I normally would be.	我只是比平常更疲惫
218	I just want some chocolate	我只想吃点巧克力
219	Plus because we made this video in the summer melody was having to bring her own chicken breast to every barbecue	再加上我们拍了这段视频 在夏天的旋律 是不得不带 她自己的鸡胸 在每一个烧烤
220	Missing out on her favorite food.	错过了她最喜欢的食物。
221	I'm praying to god that I can have a steak.	我向上帝祈祷 我可以有一个牛排。
222	So if that comes true	所以,如果这是真的
223	God is real now	上帝现在是真的了
224	Normally I wouldn't recommend such a strict approach or i'd at least give people a treat meal or two every week	平时我不会推荐这么严格的做法 或者至少每周给人一顿或两顿
225	But for the sake of mad science, I want to see what happens if they don't give in	但为了疯狂的科学 我想看看 如果他们不屈服会怎样
226	Plus what they don't know is at the end of the challenge i'm actually going to reward melody with a weekend getaway with her husband	再加上他们不知道的是在挑战结束时 我其实是要用周末和她丈夫私奔来奖励旋律
227	Oh my gosh	天呐
228	Where they can catch up on all the barbecues she's been missing as for manson	在那里,他们可以赶上 所有烧烤,她一直 错过的芒森
229	I'll be helping him purchase a wedding suit of his choice for his big day	我会帮他买一件他选的婚纱
230	But based on his progress it might need to be a few sizes down	但根据他的进展 可能需要少一点尺寸
231	But they first need to make it through our final week as well as the only diet strategy we have left to add	但他们首先需要完成最后一周 以及我们唯一需要补充的饮食策略
232	Which I have a sneaky suspicion is going to be the most challenging three two	我有一个潜伏的怀疑 将是最具挑战性的 三两个
233	one	一个
234	What do you mean?	你说什么?
235	So you guys have probably been eating with big forks and big spoons now for the rest of the experiment	所以你们现在可能用大叉子和大勺子 来做实验
236	We are going to swap those with these little guys right here	и璶cm硂ㄇ趁ル
237	Why the more time that you spend eating a meal the more full and satisfied you're going to be after now originally	为什么吃一顿饭的时间越多 你就会更饱满 更满意
238	My plan was to require them to use chopsticks for this	我的计划是让他们用筷子做这个
239	But after watching their vlogs I could tell a melody was a pro	但是看完他们的歌词后 我可以说出旋律是职业的
240	Which means a baby spoon and baby fork were the best way to slow them down.	也就是说婴儿勺和婴儿叉是减速的最佳方法
241	Sorry melody	对不起旋律
242	I don't know if this is actually slowing me down or just making the meal harder to eat.	我不知道这到底是让我减速 还是让我更难吃
243	It's like semi frustrating	这就像半沮丧
244	But also you don't get much	也没什么好处
245	I'm very glad that uh when we first spin the wheel we didn't get this	我很高兴当我们第一次旋转时 我们没有得到这个
246	So now I only have to deal with it for nine days only	所以现在我只需要处理九天
247	Emotional damage but despite their frustrations the slower eating seemed to be working before I eat three meals a day	感情受损,但尽管他们很沮丧 吃得慢,我一天吃三顿饭之前似乎还在工作
248	And now I cut it too because i'm not able to finish it.	现在我也剪了 因为我不能完成它。
249	It's super helpful and super annoying	超级有帮助又烦人
250	What manson's describing is actually pretty remarkable because when you lose fat as quickly as manson and melody have been	曼森的描述其实相当惊人 因为当你失去像曼森和旋律一样快的脂肪
251	Your body starts ramping up your hunger signals to get you to eat more	你的身体开始增加你的饥饿信号 让你多吃一点
252	But so far their meals have been so filling that all of these hunger signals have basically been cancelled out	但是到目前为止 他们的饭已经充斥了 以至于所有的饥饿信号 基本上都取消了
253	As for their progress on the scale just as I predicted a week after adding broth to their diets the initial bump	就像我在食物中加入肉汤一周后 预言的那样 他们的体积进步
254	We saw on their weights completely reversed and more importantly they were starting to notice it in the mirror today	我们看见他们的体重完全反转 更重要的是他们今天开始在镜子里看到
255	I was getting ready and I could actually see the top part of my abs come in, which is super exciting	我准备好了,我可以看到我的腹部的顶部, 这是超刺激的
256	So i'm pretty satisfied for my uh	所以我很满意我的 呃
257	Physique like changing in front of the mirror right now	就像现在在镜子前改变一样
258	And it wasn't just their waistlines improving because on day one	不只是腰线的改善 因为第一天
259	We actually took headshots for melody and manson and these are the changes we can already see after just 21 days of the experiment	我们实际上拍了头拍 旋律和曼森 这些变化 我们已经可以看到 仅仅在实验的21天
260	You can actually see the fat loss through both their cheeks and jawline	你从他们的脸颊和下巴上都可以看到脂肪的流失
261	This is actually the first time i've worn a short sleeve that isn't crazy oversized to the chin	这其实是我第一次穿短袖子 不会太夸张到下巴
262	And mainly because I finally feel somewhat comfortable doing these has forced me actually try cooking	主要是因为我终于觉得很舒服 做了这些 迫使我尝试做饭
263	Which i'm still not a big fan of I told my mom that i'm actually eating vegetable right now	我还是不怎么喜欢我告诉我妈 我现在在吃蔬菜
264	And she was very proud of me.	她以我为荣
265	Normally after diets	通常在饮食后
266	I think people can't wait to go back into their normal eating habits	我觉得人们迫不及待地想回到正常的饮食习惯
267	But this 30-day plan has really transformed the way I see food how it fuels my body	但这个30天的计划真的改变了我看食物的方式 它如何为我的身体加油
268	Now if you also want to give this diet a shot i've created a full downloadable guide	如果你也想给这个饮食来一试 我已经制作了一个完整的可下载指南
269	Which you can get completely free over at builtwithscience.com	你可以完全免费通过 建设科学。 com
270	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我还会在下面留下一个链接 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}但现在该看他们最后的结果了
271	Okay, so you guys made it.	好吧,所以你们做到了。
272	I'm curious.	我有点好奇
273	How did the last week go for you guys?	上周你们怎么样?
274	I really wanted potatoes potatoes and I don't like potatoes.	我真的想要马铃薯 我不喜欢马铃薯
275	I need rice and beef	我需要饭和牛肉
276	A lot.	经常
277	I was very surprised at how not filling rice was I could eat a whole bowl of rice and chicken	吃一碗大米和鸡,我感到很惊讶
278	And still be hungry after like 20 minutes	20分钟后还饿着呢
279	But eating squash and all these veggies and chicken, I was full halfway through it's very sustainable for me	但是吃壁球 吃这些蔬菜和鸡肉 我一半都吃饱了
280	Yeah, we'll keep on tracking my calories for now	是的,我们继续追踪我的卡路里
281	And as for the number one food and number one strategy they found the most helpful over the last 30 days the small	至于头号食物和头号策略 他们发现在过去30天里最有帮助的是小
282	Spoon and fork like shrimp is getting me	像虾一样的勺子和叉子 正在得到我
283	Very full.	非常满.
284	I was gonna say shrimp or prawn too and carbonated drink so full staying full is one of the main goals of this diet	我本来想说虾虾虾和碳酸饮料 吃饱是这个饮食的主要目标之一
285	But how many calories was manson actually eating?	但曼森到底吃了多少卡路里?
286	How many calories do you think you've been eating every day following this diet?	你以为你每天吃多少卡路里?
287	1900 calories per day that's crazy.	一天1900卡路里,这是疯了。
288	Now it's time to see if the diet actually paid off.	现在是时候看看节食是否真正得到回报了.
289	All right	好吧,我们走
290	I haven't seen you guys in 30 days.	我已经30天没见你们了
291	I'm gonna open my eyes	我要睁开眼睛
292	Oh my god	天呐
293	You honestly look like different people your abs came out a little bit in 30 days.	你真的看起来像不同的人 你的腹肌在30天内出来了一点点。
294	What the heck	或
295	As for manson and melody's scans which tell us just how much body fat they lost and if they successfully preserved muscle melody	至于曼森和旋律的扫描 告诉我们他们失去了多少脂肪 如果他们成功地保留了肌肉旋律
296	So you lost just over eight pounds on the scale pretty much all of that was fat	所以,你只损失了8磅以上 在秤 几乎所有的都是脂肪
297	Wow, your body fat percentage went from 32.5 percent down to 29.7	哇,你的身体脂肪比例从32.5%下降到29.7
298	A three percent drop in 30 days.	30天内下降3%。
299	Is that good?	好吃吗?
300	That's very good.	不错
301	This is how much fat you lost in the last 30 days	过去30天你损失了多少脂肪
302	What's all from here?	这里有什么?
303	You my friend you lost 10 pounds on the scale 10.4.	我的朋友,你损失了10磅 在10.4级。
304	I thought it was like eight 10.2 pounds of that was fat	我以为是8块10.2磅的肥肉
305	pure fat	纯脂肪
306	This is how much fat you lost in the last three days	这三天你损失了多少脂肪
307	That's a lot that brought your body fat down from 24.7 percent to 20.7 percent.	让你的脂肪从24.7%下降到20.7%。
308	Oh, that's a lot	哦,这是很多
309	And with melody enjoying her getaway and manson getting ready for his wedding their fitness journey has actually just begun	而随着旋律享受她的逃逸和曼森 准备他的婚礼 他们的健身旅程实际上刚刚开始
310	I'll be continuing to work with them on another big experiment	我会继续和他们一起做另一个大实验
311	So don't forget to subscribe to the channel to stay updated.	所以不要忘记订阅频道以保持更新.
312	Peace	和平

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