推荐阅读：完善饮食，你也可以很健美

（单词翻译:单击）

Eating like a body builder will help you build muscle, lose excess (adj.过度的) weight, and maintain a healthy weight if you follow it strictly¹. The basic idea is to eat a diet high in protein and fiber², and low in carbohydrates³ and fat.

1．Follow the meals exactly (as detailed⁴ below), adding at least 5 fruits and/or vegetables to your daily diet.  An easy way to do this is to mix the proteins with salad fixings (n配料) and incorporate (v.混合) the flaxseed (n.亚麻子) (which can be substituted for (被…替换) olive oil) into a healthy unprocessed salad dressing⁵. Spices (n.调味品，香料) can be used but not in extremes. No thick and creamy salad dressings⁶. Use salt sparingly.  Sugar is something to avoid at all costs（任何时候）, if you like sugar and cream in your morning coffee, try using skim milk (脱脂牛奶) as a healthier alternative.

2．Eat a meal at every 2-3 hours.  If you miss a meal, you don't get to make up for （弥补） it at the next meal. You will be having protein matched with a carb(=carbohydrate,碳水化合物), and incorporating vegetables and fiber into your diet to help sustain your health and keep you feeling full.

3．Water is very important, not only when dieting but also on a day-to-day basis. Some people are so dehydrated　(adj.脱水的), that they confuse it for hunger pains. For those who use the metric system（公制衡量标准）, divide (v.以…来除) your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters (n.升) per day). Drink at least this amount every day, especially if you're exercising.

参考译文：
如果你严格遵照健美者的饮食标准来完善饮食，你的肌肉会被塑造起来，赘肉也能甩掉，你还可以保持健康的体重。这其中的基本概念就是吃高蛋白高纤维，低碳水化合物和少脂的食物。

1．严格遵循膳食习惯（如下所示），每天必吃5种水果或蔬菜。要这样做最简单的方式是把蛋白质和沙拉配料混在一起，并且把亚麻子（这个也可以用橄榄油代替）加入到一份未加工过的对健康有益的沙拉酱里。适当地加入调味料但不要过度。不要使用厚重和含乳脂的沙拉酱。任何时候都要避免糖的摄入。如果你喜欢在清晨的咖啡里加糖的话，不如用脱脂牛奶来代替，这样更健康。

2．每隔2—3小时吃一餐。如果你错过了一餐，不用在下一餐大吃特吃地弥补过来。你只需补充跟碳水化合物一样多的蛋白质，并且在你的食物中补充蔬菜和纤维来保持你的健康， 让你有持续有饱腹感。

3．喝水非常重要，不仅在吃饭的时候，就是在日常生活中也举足轻重。一些人把脱水误认为是饥饿来袭。对于那些用公制计算体重的人，要把体重（千克）除以30（如，一个人体重70千克就需要每天喝2.3升水）。至少每天都要喝够这个量，特别如果你还做运动的话。

来源：口语陪练论坛