You've probably heard of the ultra-trendy Whole30 program, the diet that prohibits you from eating sugar, alcohol, grains, dairy, legumes, and more. And if there's one thing you know about it, it's that it's pretty freaking brutal.

　　你可能听说过当下很火的Whole30饮食法，这种饮食法禁止你摄入糖、酒精、谷物、乳制品、豆类等。如果这个饮食法有一点是你需要了解的，那就是它特别不近人情。

　　Of course, the potential benefits of the Whole30 diet keep people in line. Whole30 survivors often report better digestion, higher energy levels, and weight loss as a result of trying the diet, though these results might not apply to everyone.

　　当然Whole30饮食法的潜在好处就是让人的体重保持稳定。能坚持下来的人都说消化更好了，更有活力了，试用这个饮食法后体重下降了，但也并非每个人都如此。

　　If you're thinking about embarking on a round of Whole30 (or you're feeling stuck in the middle of one), keep this list on hand to remind you of your options. Here's what you can eat on the Whole30 diet.

　　如果你正考虑要试试Whole30饮食法(或者坚持不下去了)，手边准备好这张清单，随时提醒自己这是你的选择。下面就介绍一下Whole30饮食法可以吃什么。

　　1 Unprocessed meats.

　　未加工的肉类

　　Meat is a cornerstone of the Whole30 diet. That's good news, since fueling up on protein is key to keeping hunger at bay and dodging cravings for non-Whole30 approved foods. Ideally, the meat you buy should be organic and grass-fed, but ultimately, pretty much any non-processed (re: bacon, ham, salami, etc.) meat is on the table: beef, chicken, turkey, pork, lamb, duck, you name it.

　　肉类是Whole30饮食法的基础。这是个好消息，因为依靠蛋白质提供能量是推迟饥饿的关键，帮你避开非Whole30饮食法推荐的食物。你买的肉最好是有机的而且是食草料的，但最重要的是随便什么未加工的肉类餐桌上有很多就可以(培根、火腿、意大利蒜味腊肠等)：牛肉、鸡肉、火鸡肉、猪肉、羔羊肉、鸭肉，你能想到的都可以。

　　2 Seafood.

　　海产品

　　Seafood is a great way to get your protein fix if you need a break from meat — and on the Whole30 diet, it's all allowed (including shellfish).

　　如果肉类吃腻了，海产品也是补充蛋白质很好的方式。Whole30饮食法中也允许吃海产品(包括贝类)。

　　Some types of seafood have more benefits than others, though. Experts recommend incorporating at least two 3.5-ounce weekly servings of cooked fatty fish like salmon, sardines, and herring into your diet.

　　但有些海产品比其他的更有营养，专家建议每周至少吃两次3.5盎司烹饪好的富含脂肪的鱼类，如三文鱼、沙丁鱼和鲱鱼。

　　3 Eggs.

　　蛋类

　　It just might be impossible to get through a round of Whole30 without leaning heavily on eggs. They boast high-quality protein, helping you feel fuller for longer. Eggs also offer choline, which can benefit cognitive health later in life.

　　尝试Whole30饮食法就不可避免地要依靠蛋类，蛋类富含高质量的蛋白质，有助于延长饱腹感。蛋类也含有胆碱，对晚年的认知健康有好处。

　　4 Vegetables.

　　蔬菜

　　If you try the Whole30 diet, rest assured that pretty much every vegetable is on the table, so you can take a gander through the produce section of your grocery store with total freedom.

　　如果你在尝试Whole30饮食法你就可以放心了，因为餐桌上每种蔬菜量都很大，你就可以随便逛超市的蔬菜区了。

　　Vegetables offer fiber, which is not only satiating but can benefit cholesterol levels. They're also generally lower in calories than most food groups.

　　蔬菜富含纤维，不仅使你有饱腹感，而且对维持胆固醇水平有好处，也比大部分食物种类所含的热量更低。