The reason for the high failure rate seems obvious to me: All four diets used similar foods and required precise caloric accounting, so all four diets were confusing and very hard to follow. Basically, adherents were asked to be absurdly careful with caloric counts (dropping precisely 750 calories per day) and proportions, but were told to eat identical foods--just in different amounts. So far, diets that require rigorous participant logs and calorie counting have always failed in peer reviewed studies, so this shouldn't have come as a big surprise.

到底為什么失敗率這么高？在我看來很明顯：所有的四組實驗都在使用相同的食物，也同樣對卡路里的攝入測量的精益求精，因此這四種食譜很容易被搞混，想要照著做也就有些難度了。基本上按照食譜減肥的人被要求過于精確的計算食物熱量（每天精確的750）和各種比利，但是每天卻都要吃一模一樣的東西，只是量有所不同而已。到目前為止，食譜測試的參與者每天都要寫日記、做食物熱量計算，因此如此麻煩大家一批一批的放棄也就不足為其了。

In fact, there is a diet that works--consistently--at helping adherents to lose weight and keep it off, and which has a very high compliance rate: a very low fat, vegetarian diet, as recommended by Dr. Dean Ornish, Dr. John McDougall, Dr. Neal Barnard, and many others.

實際上，有一種食譜還真能讓你一直在減肥——它能幫助使用者減輕體重并且維持這個體重，而且按照這個食譜做的大有人在們這個食譜就是歐寧胥和巴納德以及其他專家都推薦的：脂肪量很低的素食餐。

The very-low-fat vegetarian diets work long-term because they focus on the consumption of fiber and complex carbohydrates, which make you feel full without a lot of empty fat calories, so adherents needn't keep food logs, restrict food intake, or count calories--in other words, they take advantage of the nature of food.

這種脂肪很低的素食餐可以長期發揮減肥功效，因為它主要是通過纖維和合成碳水化合物使人感到飽腹，而不是吃一堆高熱量的東西來填飽肚子，因此，按照這個食譜做的人不用寫日記，也不用嚴格控制食物攝取量和空是食物熱量，這么說吧，這種方法剛好利用了食物的自然屬性達到減肥的效果。

The Harvard study got off to a good start by requiring (in all four groups) 20 grams of fiber per day and by limiting fat and cholesterol, but the reason all four groups failed in the end is that all four diets included meat, which has no fiber at all, and which is packed with fat, relative to whole grains, beans, fruits and vegetables.

需要每天20克纖維攝入量以及要控制脂肪和膽固醇這個研究結果為哈佛大學的這項研究開了一個好頭，但是最終這四組實驗都失敗的原因是它們的食譜中都有肉類，但是肉類相對于全谷物、豆類、水果以及蔬菜而言，不僅一點纖維素都沒有，還都是大量的脂肪。

As explained by Dr. Ornish in the 2001 foreword to Eat More, Weigh Less, which is the Bible of this way of eating: "When you go from a high fat to a low fat diet, even if you eat the same amount of food, you consume fewer calories without feeling hungry and deprived. Also, because the food is high in fiber, you get full before you consume too many calories. You can eat whenever you're hungry and still lose weight."

歐寧胥教授2001年出版的書《多吃讓你更苗條》可以說是如何吃這方面的權威，在這本書的序中他這樣解釋：“當你從一個高脂肪的飲食轉變成一個低脂肪的飲食時，即使你吃的東西量是相同的，你也消耗了更少的熱量但是你卻不會覺得那么餓，而且，因為食物的纖維素含量很高，不用吃掉很多熱量你就會覺得飽了，所以，你可以想什么時候吃就什么時候吃，而且就算這樣吃還是可以減肥。”