没有不能吃的，只有怎么安排Nothing is forbidden. Everything is arranged.
四个原则，一个餐盘，五步走。还有：我们和常见减脂方式的不同。Four principles, one plate, five steps. And how this differs from the usual way.
没有禁止Nothing forbidden
想吃的不是删掉，而是换个时间、配够蔬菜蛋白、控制量。What you want isn't removed — it's moved to a better time, paired well, and portioned.
一次爬一座山One mountain at a time
这周只改一件事。改稳了，再改下一件。Change one thing this week. When it holds, change the next.
润物细无声Quietly, like rain into soil
不喊口号，不打鸡血。每天进步 5%，三个月后回头看。No slogans, no hype. Five percent better each day, and look back after three months.
给行为打分，不给体重打分Score the behaviour, never the weight
水、餐、睡、称重、排便——今天做到了几项。体重只看趋势。Water, meals, sleep, weigh-in, bowel — how many did you do today. Weight is only ever a trend line.
先吃蔬菜 → 再吃蛋白 → 最后主食 · 八分饱停Vegetables → protein → staple · stop at 80% full
从一次评估，到每一天From one assessment to every single day
咨询问卷Questionnaire
五个部分 + 一次通话。先了解你的三餐、睡眠、压力和过去的经历。Five parts and one call. Your meals, sleep, stress and past attempts, first.
5 天观察5-day observation
照常吃，照常拍。什么都不改，先看清真实的一周。Eat as usual, photograph as usual. Nothing changes yet.
结构方案Structure plan
固定早餐、蛋白池、蔬菜池、主食池。一周吃什么，清清楚楚。A fixed breakfast, protein pool, vegetable pool, staple pool. The week, clearly.
每日陪伴Daily companionship
07:00 打卡，每餐点评，分钟级回复。07:00 check-in, every plate reviewed, replies within minutes.
阶段与月回访Stages and monthly review
三个阶段逐级递进。结束后每月回访，成果才守得住。Three stages, one after another. A monthly review afterwards, so the result stays.
不是一张食谱，是一个人Not a meal plan. A person.
大多数减脂方案在你最需要的那一刻缺席——晚上十点想吃炸鸡的时候，没有人在。Iris 在。Most programs are absent at the exact moment you need them — ten at night, craving fried chicken, nobody there. Iris is there.
她最常被问到的What she's asked most
为什么我吃很少还是不瘦？Why am I eating so little and still not losing?
「吃很少」的定义各不相同；身体可能经历过代谢受损；吃了小身材大能量的食物；营养素不平衡；吃得太少导致肌肉流失、消耗反而降低；长期压力让身体进入储能模式；肠道菌群失衡。先找到是哪一个。"Very little" means different things to different people. The body may have been through metabolic damage; small-size big-calorie foods; unbalanced nutrients; eating too little causes muscle loss and a lower burn; chronic stress puts the body in storage mode; the gut microbiome may be off. First we find which one it is.
为什么体重突然涨了？Why did my weight suddenly jump?
处在生理周期；菜吃咸了；碳水超量；高强度运动后局部水肿；便秘；熬夜和精神压力让身体保水保钠。先排除疾病，再一条条看。Your cycle; salty food; a carb overshoot; local swelling after hard training; constipation; late nights and stress making the body hold water and sodium. Rule out illness first, then go down the list.
我晚上特别想吃东西怎么办？I crave food badly at night — what do I do?
晚餐没选好（碳水过多，血糖过山车）；压力和情绪；白天一直处于口渴状态；激素变化；白天蛋白质和脂肪不够、饱腹感弱。先看今天的晚餐和水。Dinner was chosen poorly (carb-heavy, a blood-sugar rollercoaster); stress and emotions; dehydrated all day; hormonal shifts; too little daytime protein and fat. Look at today's dinner and water first.
外卖怎么选？How do I choose delivery food?
看食材天然度、做法、搭配和量。不选商家套餐，大部分营养不均衡。自选一份蔬菜、一份简单烹饪的瘦肉和一份白米饭，而不是炒饭、包子、面条。Judge by how natural the ingredients are, the cooking method, the combination and the amount. Skip the set meals. Build your own: one vegetable dish, one simply-cooked lean protein, one plain rice — not fried rice, buns or noodles.
减脂食物太寡淡了，难道一辈子不能吃好吃的？Fat-loss food is so bland — can I never eat well again?
我们的身体匹配自然界的食物。很多超加工食物是「食品」而不是「食物」，身体代谢会很疑惑。天然食物本身并不寡淡，只是味蕾被调重了。Our physiology matches the natural world's foods. Many ultra-processed items are products, not food. Natural food isn't bland — the palate has just been turned up.
努力了一星期，周末吃了一顿大餐，是不是全白费了？A week of effort, then one big weekend meal — is it all wasted?
重要的是接下来两天你做了什么。减脂是长期目标，不是一顿饭的成败。及时回来比什么都重要。What matters is the next two days. Fat loss is a long-term goal, not one meal's win or loss. Coming back promptly matters more than anything.
