Studies have shown that moderate drinking makes you live longer than non-drinkers and helps with everything from depression to cancer and cardiovascular disease. Moderate drinkers even weigh less than non drinkers!
研究表明比起滴酒不沾，适量饮酒可延年益寿，并有助于预防癌症和心血管疾病。适量饮酒者甚至比不喝酒的人体重要轻！
The only problem is, les face it: who drinks moderately? Sensible people do, granted, but most people just binge drink on the weekend.
但唯一的问题，我们必须面对：谁会适量饮酒？当然，理智的人能够做到，但绝大多数只会在周末豪饮。
And I’m not passing moral judgment because, although regularly partying into the twilight hours isn’t necessarily great for our health (or waist line), it kind of brings to mind feelings best expressed by that famous quote:
我没有传播道德舆论的意思，但经常聚会至夜深于身体（或者腰线）着实无益，有句名言最能够表达出我的所感所想：
“You can live to be a hundred if you give up all the things that make you want to live to be a hundred.” - Woody Allen
“唯有弃掉所有让你渴望长命百岁的事物，你才能长命百岁。”-伍迪.艾伦
But here’s an idea. What if you could live to be a hundred and do all the things that make you want to live to be a hundred too? Well, that's where Lifehack comes in.
但话又说回来。要是做了所有让你渴望长命百岁的事情，而你同时又长命地活着呢？好了，Lifehack有你想要的答案。
The following guide, if applied on days that you consume alcohol, will help you minimize the negative side effects, namely weight gain and the host of metabolic disorders that accompany it.
接下来的建议，如果你能在饮酒的日子里坚持采纳，就能帮你将副作用最小化，所谓副作用就是伴随着饮酒产生的体重增加和身体代谢紊乱。
Why Does Binge Drinking Make Us Fat?
Alcohol contains 7.1 calories per gram.
If you didn’t know this, it’s not because you’re ignorant. It’s never listed on the nutritional label. Think that a low fat, low carb diet coke and vodka has no calories? Think again. But don’t worry, there’s a silver lining. The calories from alcohol don’t actually store as body fat.
酗酒为何会使人发胖？
每克酒精就含有7.1的卡路里。
你不知道这个，不是因为你疏忽大意。而是因为营养表里从未标明过。好好想想，一杯低脂低碳的健怡可乐或伏特加会不含卡路里吗？想想吧。但用不着担心，希望还是有的。酒精里的卡路里其实不会转换为脂肪。
Your body places consumed alcohol high on its metabolic priority list (it is a poison after all) and while this helps sober us up in time for work the next day, it has an unfortunate drawback.
你的身体会将消耗的酒精高度集中在新陈代谢优先列表上（毕竟那是一种毒素），虽然这能及时让我们在第二天清醒工作，但酒精的害处仍是难以避免。
Consuming alcohol shuts down the regular fat burning processes going on in our body. So on the days that we drink, the food that we eat is much more likely to be stored as body fat. Not such a silver lining after all - unless you follow this guide of course.
饮酒会阻碍体内脂肪正常的燃烧过程。所以在饮酒的日子里，我们所吃的食物极有可能被储存为脂肪。唯一的希望也破灭了-除非你听从下面的建议。
Follow these four steps for the entirety of the days that you drink. That means you should do it even before you start drinking. If you do this, you don’t have to worry whatsoever about the amount of alcohol you consume with regards to weight gain, because you won’t gain any.
饮酒的日子里从始至终你都要紧随这四个步骤。也就是说即使在喝酒的前一段时间里，你也应该照着做。只要照着做了，你就不用去担心喝多少酒会长多少肉了，因为你再也不会发胖了。
But of course, there are other health risks associated with acute excessive alcohol consumption, so by all means have fun, but know your limits.
当然，急性过度饮酒还会带来其他的健康风险，所以在无酒不欢的同时，也要知道你的底线。
1. Eat unlimited lean protein.
Protein is the most satiating macronutrient, so it’ll keep your cravings at bay throughout the day.
大量摄取精益蛋白
蛋白质是最补身体的大量营养素，它能使你的身体整日精力充沛。
You don’t need to hold back here. Eat as much as you like, but it has to be lean! Some good examples are: turkey, grilled chicken, cottage cheese, tuna, and protein powder.
这个你就无须矜持。敞开肚皮吃吧，只要是精益的！其中好的精蛋白包括：火鸡、烤鸡腿、奶酪、金枪鱼和蛋白粉。
2. Eat unlimited green vegetables.
You’ll need to keep your carbohydrate and fat intake low on the days you drink. But it’s important that you get your micronutrients and fiber in. Green vegetables are the perfect food for this job. They’re low in calories and high in fiber. This will help you stay satiated throughout the day and regulate blood sugar swings.
大量摄取绿色蔬菜
饮酒天你得将碳水化合物和脂肪的摄取量控制到最低。与此同时，不要忽视了微量元素和纤维的摄取。而绿色蔬菜恰恰就是不二之选。它们热量低，纤维素丰富。能够保证你一整天都充满活力，并且还能调解你的血糖平衡。
You don’t want to eat 20 huge plates of vegetables, because the small amount of carbs would add up; instead, just put a big serving alongside each portion of meat/protein you eat and you’ll be good to go.
你肯定不想吃20大盘的蔬菜吧, 毕竟那样还会让碳水化合物积聚起来；相反，只要在每盘肉或蛋白食物旁放上一碟美味丰富的蔬菜即可，然后慢慢享用。
A few smart, good choices are: spinach, kale, broccoli, cabbage and sprouts. Throw some spices on for flavor.
这里有一些精巧上乘的选择：菠菜、甘蓝、花椰菜、白菜和豆芽。上面可以加点香料调味。
3. Drink low carb alcohol.
If beer is your poison of choice, then things get a little more complicated. There’s about 1,600 calories in eight pints of beer. That’s about the same as a 14 inch thick crust pizza, but no where near as filling.
喝低碳水化合物酒水
如果你喜欢喝啤酒，那事情就变得有点复杂了。因为每8品脱啤酒就含有1600卡路里。这相当于14英寸大的厚皮披萨，只不过啤酒的分量没有那么足而已。
You can get away with this if you do weight training earlier that day. But if you’re not actively trying to gain muscle mass, then you'll have to limit your drinking to once a week and stick to a strict diet for the remainder of it. Of course if you drink a bottle or two here and there, which would be classed as moderate, then you don’t need to worry about it.
若你早前能做点重量训练就能耗掉这些热量。但如果你不是那么热衷于锻炼肌肉，那你就必须将饮酒频率控制到一周一次了，其余时间严格遵循均衡饮食。当然，要是你时不时地小酌两杯，这就归于适量饮酒了，那你就不需要担心。
The best sources of low carb alcohol are:
Spirits like vodka, gin, and clear rum combined with a zero calorie mixer such as diet coke would be ideal. Dry white wines are also great, but less practical to drink on nights out.
最好的低碳水化合物酒水包括：伏特加酒、杜松子酒，清香朗姆酒配零热量健怡可乐最好不过了。干白葡萄酒同样上佳，但不太适合晚上外出品尝。
4. Do not eat out!
This should seem obvious, but it’s so important that it needs reminding.
不吃外面的食物！
这个显而易见，但也务必提醒大家。
Write this on your hand if you have to: whatever happens does not eat out after you leave the nightclub. Of course, if you buy a chicken salad without the dressing somewhere, that’s fine. But resist the temptation to eat any meals that aren’t part of the alcohol damage control guide!
如果你非要吃那就在手上写一句：离开夜店后无论怎样都不要吃外面的东西。当然，如果你在路边买了份无酱鸡肉沙拉，没关系。但一定要控制住食欲，别违背了酒精损害控制指南！
When we’re drunk we tend to lose sight of consequences and give into short term gratification.
一旦喝醉了，我们就会开始不顾后果，沉迷于短期的满足。
A good solution would be to prepare a midnight meal for when you get home.
解决的方法就是准备一份夜宵，以备不时之需。
Source: bigear.cn
