# 厨师还是烘焙师？先测量，再用概念

先用两周把一切称重，然后归纳出 1–3 条不留空子的规则。



## 要点

- 前两周用烘焙师模式：记录热量与蛋白质。

- 之后切换厨师模式：每餐蛋白质＋蔬菜、固定进食窗口、不吃垃圾食品。

- 每天或每周称重，二选一。



## 来源

- Self-monitoring in weight loss: a systematic review of the literature (Burke LE, Wang J, Sevick MA, 2011)

- Self-weighing in weight management: a systematic literature review (Zheng Y, Klem ML, Sereika SM, Danford CA, Ewing LJ, Burke LE, 2015)

- The role of protein in weight loss and maintenance (Leidy HJ, Clifton PM, Astrup A, et al., 2015)

- A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits (Gill S, Panda S, 2015)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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