PHOTO CREDIT: Pinch of Nom

潮流是一個循環，每隔一段時間的老流行又會重新復興；這個說法在「減肥」也同樣適用。近年減醣減肥、生酮減肥、八小時斷食減肥法等飲食方式在亞洲備受熱捧，在歐美地區，卻有一股「老派」風潮捲土重來...

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SYN FREE SWEET CHILLI SAUCE?Perfect for dipping? Head to www.pinchofnom.com for the recipe- search sauce? Don’t forget to pre-order our cookbook NOW ?pinchofnom.com/cookbook ? #slimmingworld #slimmingworlduk #slimmingworldusa #weightlossjourney #ww #slimmingworldfamily #slimmingworldmotivation #slimmingworldmafia #slimmingworldjourney #sw#swuk#swinstagram #healthyeating #weightloss #weightwatchersuk #weightwatchers #foodblogger #pinchofnom #lowsyn
A post shared by Pinch Of Nom (@pinchofnom) on Feb 25, 2019 at 9:53pm PST

那就是以自家製菜式及健康飲食達致減肥效果。主打「輕鬆住家菜」的英國減肥食譜《Pinch of Nom》，兩位作者邊寫邊減肥，更在寫書的一年間成功減去83公斤，一於看看它的秘密是甚麼！

Pinch of Nom: 100道減肥食譜

Bluebird

US$22

（購買連結請見原始文章▼）

就是這本書《Pinch of Nom》今年三月甫出版即打破全英銷量紀錄，首周銷量比《哈利波特》及《格雷的五十度陰影》更高。

PHOTO CREDIT: SCIENCE PHOTO LIBRARY

《Pinch of Nom》的兩位作者Kay FeatherstONE及Kate Allinson 本身擁有一家餐廳，隨年月過去，加上生活習慣影響，她們的體重與健康逐漸響起警號。

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We've got a brand new recipe for you this morning! ? Half Syn FireCracker Chicken ? Made using the @tefal.uk Actifry ? Head on over to pinchofnom.com and search for ‘Firecracker' ? #ad #sponsored #slimmingworld #slimmingworlduk #slimmingworldusa #weightlossjourney #ww #slimmingworldfamily #slimmingworldmotivation #slimmingworldmafia #slimmingworldjourney #sw #swuk#swinstagram #healthyeating #weightloss #weightwatchersuk #weightwatchers #foodblogger #pinchofnom
A post shared by Pinch Of Nom (@pinchofnom) on Jan 13, 2018 at 11:31pm PST

2016年，二人下定決心加入不同的減肥互助群組，跟同路人互相勉勵，誰料發現群組內大家都只吃沉悶又無趣的減肥餐單，因此決定為大家編寫吃得暢快又開心的減肥食譜。

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PEA AND HAM SOUP ? This soup is one of our favourites, and it takes no time at all if you use an electric pressure cooker! ??Full recipe can be found at www.pinchofnom.com - search 'pea and ham soup' ?
A post shared by Pinch Of Nom (@pinchofnom) on Sep 24, 2019 at 4:19am PDT

食譜內百多款菜式包括烤薯片、咖哩炸雞飯、牛肉飯等，叫人光看也心花怒放。但薯片和炸物...等菜式，不是減重大忌嗎？原來她們除了傾向選擇原食材（未經加工的食材），更推崇「FakeaWAY」—— 把材料和烹調方式換成熱量更低的選擇．

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CHICKEN GOUJONS ? If you think chicken nuggets are for kids, then try these – pimped up with garlic, lemon and parsley ?FULL RECIPE at www.pinchofnom.com - search ‘chicken goujons’ ?
A post shared by Pinch Of Nom (@pinchofnom) on Aug 18, 2019 at 8:04am PDT

像是把咖哩炸雞飯中的炸雞腿塊，換成用雞胸沾上碎玉米片的烤雞，這種烹調方式把原先熱量高達 800 卡路里的一人份餐點，成功降低至 561 卡路里，熱量大減30%！

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CHICKEN FAJITAS ?️ Spice up your lunchtime with these tasty wraps! ?Recipe can be found at www.pinchofnom.com - search 'chicken fajitas' ?
A post shared by Pinch Of Nom (@pinchofnom) on Jul 17, 2019 at 4:54am PDT

但適用於歐美地區的食譜，放在亞洲卻往往難以找到相關食材，不易實行。這次找來香港營養師學會認可營養師潘慧德（Janice）為大家推薦四個運用本地食材也能輕鬆掌握的選「材」秘技及烹調方式，更貼近日常生活，快標記這文章作參考！

Fakeaway食材一：瘦肉

PHOTO CREDIT: carlosgaw

吃肉可以，但絕對要注意肉類脂肪比例，減肥時適宜用脂肪比例較低的肉類取代。「例如選用瘦的豬肩肉取代上述肉類，把它們切丁、蒸煮，就能大大減低料理中的脂肪比例。」

Fakeaway食材二：精製澱粉

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Pasta Bolognese Bake ? This ticks all the boxes when it comes to slimming pasta bakes! ? Find the recipe at www.pinchofnom.com - search 'pasta bolognese bake' ?
A post shared by Pinch Of Nom (@pinchofnom) on Jun 29, 2019 at 8:09am PDT

自命「飯桶」的你，在減重期間要暫時割愛了。經過大量精磨工序的白米，在褪去啡黃色穀殼之後，大部份留下的都是精製澱粉，進食後會讓血糖快速上升，一時間的快速吸收容易成為脂肪來源．

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Spaghetti Carbonara ? PHWOAR ? Tag someone who should make this for YOU ? Find the recipe at www.pinchofnom.com - search 'spaghetti carbonara' ?
A post shared by Pinch Of Nom (@pinchofnom) on Jun 27, 2019 at 8:04am PDT

而在製作過程中加入大量油脂的麵條類如河粉、油麵...等，都不是明智選擇。「坊間不難見到用蒟蒻製成的麵條，用它來取代油膩的河粉和油麵，便能大大減低料理的卡路里。」

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Serve up this CRISPY CHILLI BEEF in only 35 minutes ?JUST like from the Chinese takeaway but without the guilt ??Recipe at www.pinchofnom.com - search 'crispy chilli beef' #slimmingworld #slimmingworlduk #slimmingworldusa #weightlossjourney #ww #slimmingworldfamily #slimmingworldmotivation #slimmingworldmafia #slimmingworldjourney #sw #swuk #swinstagram #healthyeating #weightloss #weightwatchersuk #weightwatchers #foodblogger #pinchofnom
A post shared by Pinch Of Nom (@pinchofnom) on May 23, 2019 at 5:00am PDT

至於大家每天都要吃的白飯，則有兩個替代方案，「作者會推薦藜麥（Quinoa）和花椰菜飯（Cauliflower Rice），就是把花椰菜花剁碎成粒粒分明的菜花米，它的纖維較高又吃的飽；兩者都是替代白米飯的好選擇。」

Fakeaway食材三：零食

PHOTO CREDIT: Poh Kim Yeoh / EyeEm

只要你懂得挑選適當的零食，減肥時想吃雪糕、洋芋片並非天荒夜譚！「當然說的不是一包包在超級市場的薯片 —— 在家中，我們可以自製用新鮮薯仔，把它切成薄片，用微波爐把它們烤至脆身，現時市面上的空氣炸鍋，也能具備類近功效。」

PHOTO CREDIT: Ivan Bajic

「冰棒和冰淇淋的話，也能用優格雪酪取代；在家中也能用香蕉和芒果等新鮮水果自製成冰棒來吃。」

PHOTO CREDIT: yulkapopkova

營養師說：「比起減醣、生酮、八小時斷食法等減肥方式，我會建議大家先嘗試這個「替代食物」的方案。

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HALF A SYN PORK AND APPLE BURGERS? Oh yes?? Find the recipe at www.pinchofnom.com - search burgers? Don’t forget to pre-order our cookbook NOW ?pinchofnom.com/cookbook ? #slimmingworld #slimmingworlduk #slimmingworldusa #weightlossjourney #ww #slimmingworldfamily #slimmingworldmotivation #slimmingworldmafia #slimmingworldjourney #sw#swuk#swinstagram #healthyeating #weightloss #weightwatchersuk #weightwatchers #foodblogger #pinchofnom #lowsyn
A post shared by Pinch Of Nom (@pinchofnom) on Mar 18, 2019 at 11:01am PDT