11:00 AM: Ditch the Juice
早上11:00：吃水果 别喝果汁
Have an apple instead of a glass of apple juice which has the calories of almost three apples. Studies also show that regular fruit juice intake may increase diabetes risk by 50% due to massive sugar hits. Also, the fiber -- which is what helps you fill up faster -- is left out of the juice. By making this one swap you'll save calories every day.
这段时间，可以吃一个苹果来代替喝一杯苹果汁，要知道一杯果汁的热量相当于三个苹果的总热量！有研究表明，长期食用果汁的人由于摄入了大量的糖分，其患糖尿病的风险要高出50%。同时，苹果中含有的纤维在榨成果汁后也都流失了。正是这些纤维有助于增加人的饱腹感。所以，每咬一口苹果，你就等于咬掉了一点热量。