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常見問題: 為什麼我會提供“餐單”z?餐單有什麼用處?Why do I provide "meal plans" if I am against dieting?

我的減肥理念是“適量,而不是限制”

My philosophy of sustainable weight loss is "moderation, not restriction".



我們中的許多人都經歷過因為節食過於嚴格("on diet"),導致我們渴望“禁食”食物。

Many of us have been through the journey of excitedly jumping on a diet only to fail the next day...because diets tend to be too restrictive, leading us to crave "forbidden" foods.


"吃這個不吃那個 Eat this, not that"

"不要吃超過X卡路里Don't eat more than X calories"

"減少碳水化合物,減少脂肪Cut carbs, cut fats"

"蔬菜對你有好處。甜點不好……Veggies are good for you. Sweets are bad..."


我們都聽到了,對嗎? We've heard it all, haven't we?


就是這些規則導致我們渴望零食,然後失敗,又再嘗試……不斷反覆……減肥真的是女人的終身事業嗎?

And those are the rules that led us to crave foods and cave in the first place...the rules that have kept many in the yo-yo dieting cycle.



那如果我們都知道節食不起作用;而我作為一個營養顧問,明知道節食行不通,為什麼我仍然決定在我的服務中提供“餐單”作為參考呢?

So if we all know diets don't work; and more importantly, as a qualified Nutrition Consultant, I know that diets and restriction aren't the way to go, why have I decided to still offer meal templates in my programs and services?


我的減肥理念 My philosophy

我非常提倡少吃多餐,以防挨餓以致暴飲暴食。 我也不提倡過分限制飲食(無論是卡路里,碳水化合物,脂肪,還是外出飲食),因為你的生活習慣最重要就是要令你開心,要可以持續,減肥成績才能持久。

I am a huge advocate of having 3 meals and 2 snacks so that meals are spaced out, and you don't end up starving and binging. This way of eating also helps you work with your body again so that cravings and binge urges go down, and excess weight comes off gradually.




我總是鼓勵我的客人預先製定飲食計劃,尤其是在初期,因為他們仍在適應這種新的飲食方式。 少食多餐結構夠靈活,可以適應大多數人的生活方式,並且不受任何食物偏好的限制。 在遵循這種結構的同時,您仍然可以外出就餐、參加聚會、享用您最喜歡的食物。預先計劃容許你“拉上補下”。

I always encourage my clients to meal plan in advance, especially in the early stages because they are still adjusting to this new way of eating and ditching the diet mentality. The 3 meals and 2 snacks structure is flexible enough to fit most people's schedules and lifestyles, and is not limited to any food preferences. You can still eat out, go to parties, have your favorite foods while following this structure.


餐單的作用 The Role of Meal Structures in my Programs and Services

許多我的客戶,當他們第一次來找我時,已經嘗試節食多年,以至於他們已經忘記如何“正常”飲食。 有些人可能依賴代餐產品。 或者他們腦袋裡有一堆“好”或“壞”的食物清單,嚴重限制了他們的食物選擇。

Many of my clients, when they first come to me, have been dieting for so many years that they have forgotten how to eat "normally". They may have relied on meal replacement products, Weight Watchers meals. Or they may have a long list of "good" or "bad" foods that severely limit their food choices.



在這個擺脫反覆節食的過程中,餐單參考、簡易食譜便成為邁向不反彈減肥的飲食方式的墊腳石。

In this journey of working with your body again and shifting away from the rigidity of dieting, having access to meal plans, meal ideas and recipes can be a stepping stone to a more free-style way of eating.



就幻想一個最近摔斷腿的人。 腿會被打上石膏,他們可能需要暫時用拐杖。

“餐單”的作用其實就非常類似於石膏和拐杖,為多年來一直在反覆節食的人提供支緩。

Just think of someone who has recently broken a leg. The leg would be put in a cast, and they may need crutches.

Meal plans are much akin to the cast and the crutches, providing support for someone who has been dieting for years and has lost touch with what "normal" eating might mean or what hunger or fullness means.


這些資源還幫助客戶逐漸將他們認為“不好”或“禁止”的食物重新融入他們的日常飲食中。

These resources also help clients gradually re-incorporate the foods they deem "bad" or "forbidden" back into their diets, all while they are acquiring and building the skills to change their mindset, tolerate emotions, and manage negative thoughts or cravings.



至於一對一跟進進度的客戶,我們會一起根據目標,需求(飲食、偏好、時間、日程安排等 )商討餐單計劃,餐單和食譜絕對是度身定做的。

由於客戶可以服務期間隨時聯繫我,提供支援,他們的計劃會根據需要經常調整,如特如其來的派對或飯局,出外吃飯點餐,以便為客戶提供最好的支持。

For clients whom I work 1:1 with, meal planning is a collaborative effort and their plans and recipes are personalized, depending on their current struggles, needs (dietary, preferences, time, schedule etc), and their ultimate goals.

As clients have unlimited access to me, their plans are adjusted as frequently as necessary, sometimes even on a daily basis, and personal check-ins and accountability are provided so that clients are best supported.




至於選擇沒有一對一服務的客戶,參考餐單仍然是很有用的,因為我有提供教學怎樣使用這些資源來編製及調整餐單。在會員專區,你可以發問問題,會員互相支持,我亦會會親自定期回答問題。

As for clients opting for programs or services offering only community support, the library of meal-planning resources still proves invaluable in that they are taught the essential skills of gradually re-introducing "fear" foods back into their diets, and adjusting their eating plans based on their schedules, needs and goals. These clients still have access to a community of like-minded women who have been through similar struggles, and I pop in personally to answer questions on a regular basis.


對於那些生活太忙,不習慣做飯,喜歡點外賣的人來說,資源庫裡有很多“一鍋”/“快速”食譜或“提前準備”的食譜,也有點外賣,自助餐,及去餐廳的貼士。多了一些選擇給你

For individuals who are simply too busy to cook and are used to ordering take-outs, there is a plethora of one-pot, quick recipes or prep-ahead recipes so that they are stocked with nutritious, healthy options.


結論 The Bottom-Line

雖然“餐單”常被誤認為是無彈性,很難跟的,但在我與客戶的工作中,我們採取了更加靈活和溫和的方法。

另外,是否採用餐單取決於客戶的意願。 我的工作就是配合客戶的意願而支持客戶達到最終目的!

While meal planning is often viewed as rigid, in my work with clients, we take a much more flexible and gentle approach as adjustments and swap meals are possible.

Plus, it is up to our clients whether or not they want to follow the guidance of a meal plan. If they are ready, they can free-style and have the flexibility to enjoy the freedom of choosing what they want to include in their daily diet!



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