每個教練、博主、研究都有自己的一套說法。這張表把它們排在一起，讓你自己比較。 Every coach, creator, and study has their own take. This table puts them side by side so you can compare.
所有資料來自公開影片與學術論文，由 pipeline 自動提取並經人工審查。 All data sourced from public videos and academic papers, auto-extracted and human-reviewed.

術語速查Glossary

熱量赤字Caloric Deficit（Caloric Deficit）= 每天吃的比身體消耗的少，是減脂唯一必要條件 = eating less than your body burns daily; the only requirement for fat loss

TDEE（每日總消耗熱量）= 你一天消耗的總熱量，赤字就是吃低於這個數字 (Total Daily Energy Expenditure) = total calories you burn per day; a deficit means eating below this

LISS（低強度穩態有氧）= 走路、騎車等不會喘到說不了話的有氧 (Low-Intensity Steady State) = walking, cycling — cardio where you can still hold a conversation

HIIT（高強度間歇訓練）= 衝刺→休息→衝刺，時間短但強度高 (High-Intensity Interval Training) = sprint → rest → sprint; short but intense

Diet Break（飲食休息）= 在減脂期中刻意吃回維持熱量 1–2 週，減緩代謝適應 = intentionally eating at maintenance for 1–2 weeks mid-diet to slow metabolic adaptation

Recomp（身體再組成）= 同時增肌減脂，不需要明確的增肌/減脂期 (Body Recomposition) = building muscle and losing fat simultaneously, without distinct bulk/cut phases

減脂指南Fat Loss Guide

根據 32 個來源的觀點，我們幫你整理好了。 We compiled views from 32 sources for you.

✓ 大家都同意的結論 What everyone agrees on

★ 專家還在討論的 Where experts disagree

進階：自己選來源做對照表 Advanced: Build your own comparison 從 31 個來源中選最多 5 個，自己比較每個參數。 Pick up to 5 of 31 sources and compare every parameter yourself.
學術共識Academic Consensus

已選 Selected 2/5

參數Parameter 學術共識Academic Consensus Austin DunhamAustin Dunham Barbell MedicineBarbell Medicine Alex LeonidasAlex Leonidas Abby PollockAbby Pollock Bret ContrerasBret Contreras Buff DudesBuff Dudes DarebeeDarebee Eric HelmsEric Helms Derek MpmdDerek Mpmd Gravity TransformationGravity Transformation Igor OpeshanskyIgor Opeshansky Jeff CavaliereJeff Cavaliere Jeff NippardJeff Nippard Kanekin JpKanekin Jp Layne NortonLayne Norton Lyft Standard JpLyft Standard Jp Mark BellMark Bell Natacha OceaneNatacha Oceane PicturefitPicturefit Whitney SimmonsWhitney Simmons Greg O GallagherGreg O Gallagher Juliana CrispoJuliana Crispo Jeremy EthierJeremy Ethier Lucas Rockwood YogabodyLucas Rockwood Yogabody Omar IsufOmar Isuf Sohee LeeSohee Lee Bob And BradBob And Brad Mike IsraetelMike Israetel Greg DoucetteGreg Doucette Tao PhysiqueTao Physique Paul CarterPaul Carter
飲食跟運動，到底哪個對減脂更重要？ Diet or exercise — which matters more for fat loss? 飲食為主，運動為輔— 飲食控制熱量赤字diet_primary 重訓 > 飲食控制resistance training is the dominant variable 飲食 >> 運動diet_primary 飲食優先於運動nutrition is the primary lever; excessive exercise backfires… 重訓才是關鍵training_is_the_differentiator 營養優先nutrition_far_more_important 未說明— 飲食控制為主diet_dominant_deficit 飲食遠重於運動diet is overwhelmingly primary 飲食為主— 飲食為主、重訓不可少diet_primary_but_resistance_training_essential 營養為主、訓練輔助nutrition is the primary driver; conditioning supports 飲食為主，重訓為核心diet_primary_training_essential_cardio_supplemental 飲食為主要關鍵— 重訓是第一工具resistance training is the most powerful body composition to… 飲食 >> 運動— 重訓排第一resistance_training_is_number_one 飲食赤字＋持續重訓diet creates deficit; training stays resistance-focused 飲食與運動並重both essential; nutrient quality #1, calories #2; high energ… 未討論— 飲食為主，三槓桿diet_primary_three_levers 飲食 > 運動— 飲食為主、運動為輔diet is primary; exercise is supplementary 代謝健康為優先metabolic health markers over restrictive dieting or exercis… 飲食優先both_essential_nutrition_primary 營養優先nutrition > resistance training > sleep/stress > cardio 飲食遠重於運動diet is significantly more important 飲食為首要關鍵— 飲食為主，有氧加速both work synergistically via CICO; diet is primary but card… 營養佔約 80%nutrition_70_to_80_percent 飲食是首要因素diet_is_primary_driver
減脂的時候重訓還要繼續嗎？跟增肌時一樣練嗎？ Should I keep lifting during a cut? 體脂率降 1–1.6%-1–-1.6 全強度維持重訓maintain_throughout_cut 2–3 天/週— 維持課表、減少訓練量same_program_reduced_volume 維持肌力訓練 3–4 次/週continue strength/hypertrophy-focused lifting 3-4x/week; do… 維持漸進式超負荷continue_progressive_overload 超級組＋核心continue_with_modifications 未說明— 持續重訓不停continue_and_cycle_intake 維持重量、減少組數continue; maintain intensity, reduce volume 維持大重量重訓— 持續重訓、接受表現下降continue_training_expect_reduced_performance 每週 3 天以上maintain weight training 3+ days per week during fat loss 維持強度與訓練量maintain_full_intensity_and_volume 減脂期持續重訓— 維持訓練量不變maintain volume; modify exercise selection when very lean 持續訓練；降低壓力— 大重量＋多元訓練continue_training_heavy_with_variety 持續重訓＋複合動作continue heavy compound-focused training 減脂不可或缺non-negotiable foundation of fat loss 持續重訓continue_lifting 2–3 次/週，衝個人紀錄continue_heavy_pr_focused_reduce_frequency 持續重訓— 始終最高優先maintain as top priority throughout fat loss 4 動作，2 次/週— 減 10% 量、減 5% 強度maintain_with_reductions 持續重訓不中斷continue strength training with progressive overload; compou… 3 次/週，大肌群為主3 days/week, ~10 reps, focus on large muscle groups 維持原訓練計畫— 減脂期持續重訓continue lifting weights during fat loss 維持強度、降低訓練量maintain_intensity_reduce_volume 與增肌期相同no_change_from_bulking
有氧要做嗎？做哪種？HIIT 還是慢跑？ Should I do cardio? HIIT or steady-state? 類型影響小，重在總消耗— HIIT 2–3 次/週— 建議搭配，首選飛輪recommended; variety preferred; bike most time-efficient 每天走 1.5–2 萬步— 有氧約 2 次/週＋每日走路~2x/week structured; steady-state preferred; walking and dai… 重訓後再做有氧acceptable_but_secondary 3–5 次/週，多元選擇— 未說明— 每日 1–1.5 萬步— 每天 4 次飯後走 10 分鐘10-min post-meal walks; optional zone 2 HIIT，<3 次/週— 空腹晨間有氧（備賽用）fasted_morning_cardio_in_contest_prep 每天、3 種心率區間— 有氧為輔，視需求添加— 穩態+HIIT 6–12 分鐘— 提升 VO2 max 有幫助good VO2 max is beneficial; not the primary fat loss tool LISS 15–30 分鐘— 8,000 步＋衝刺訓練— LISS 優先＞HIIT— HIIT 空腹＋Zone 2HIIT fasted/low-carb for visceral fat; zone 2 post-RT; EMOMs… HIIT，8–15 分鐘— 10–15k 步/天— 8,000–10,000 步/天— HIIT + 穩態混合— Zone 2，150 分鐘/週— 漸進增加 LISS— 最後手段再加入— 每天萬步以上— 10,000–12,000 步/天— 150 分鐘/週，75%+ 心率— 適量、可省略minimal_enjoyable_optional HIIT＋健走—
要少吃多少？一天少幾百大卡？減太快會怎樣？ How big should my caloric deficit be? 熱量赤字+阻力訓練— 2500 起，–150–200 kcal150–200 kcal/day 適度赤字；≥5% 體重5 kcal/day 減少 250–500 大卡/天250–500 kcal/day 赤字 10–20%10–20 kcal/day 偏好身體重組— 漸進赤字 400–700 kcal400–700 kcal/day 未說明— 每週減 0.5–1% 體重0.5–1 kcal/day 16–24 週緩慢減脂16–24 kcal/day 低於維持量 5–30%5–30 kcal/day 約500 kcal/天赤字0.5–500 kcal/day 熱量赤字＋食物品質caloric deficit required; food quality matters beyond just n… 低於 TDEE 10–20%10–20 kcal/day 以體重變化為指標— 溫和赤字為佳moderate deficit preferred; avoid severe restriction 適度熱量缺口— 提高蛋白質佔比— ≤10% 熱量赤字10 kcal/day 赤字 25–30%1–30 kcal/day 達到巨量營養素目標— 12–13 cal/lb 目標體重12–13 kcal/day 體重(lb)×1111 kcal/day 每週減 0.5–1% 體重0.5–1 kcal/day 不建議製造熱量赤字— 赤字 15–20%15–20 kcal/day 體重(磅) × 10–13 kcal10–13 kcal/day 0.2–0.9 kg/週0.2–0.9 kcal/day 約 0.45 kg/週・6 週0.45 kcal/day 每天赤字 ~1,000 大卡0–1 kcal/day −500 kcal/天500 kcal/day −500 kcal/天500 kcal/day
減脂時蛋白質要吃更多嗎？比增肌時多？ Do I need more protein while cutting? 1.6–2.2 g/kg1.6–2.2 g/kg/day 每餐 30–50 g 蛋白質30–50 g/kg/day ≥1.6 g/kg（減脂期）1.6 g/kg/day 1.76 g/kg 淨體重1.76 g/kg/day 高蛋白、不需死盯數字high protein for satiety; no obsessive gram targets 最高 2.2 g/kg2.2 g/kg/day ≥40% 總熱量40 g/kg/day 未說明— 2.2–2.6 g/kg2.2–2.6 g/kg/day 2.64–2.86 g/kg2.64–2.86 g/kg/day ≥1.5 g/kg1.5–1.6 g/kg/day 180 g/天180 g/kg/day 2.2–2.6 g/kg2.2–2.6 g/kg/day 1.8–2.6 g/kg/天1.8–2.6 g/kg/day 每餐 170–225 g 蛋白質170–225 g/kg/day 1.6–2.2 g/kg，3–5 餐1.6–2.2 g/kg/day 休息日↑蛋白；原型食物優先— 高佔比瘦肉蛋白質high_percentage_lean_sources 1.4–2.0 g/kg1.4–2 g/kg/day 1.3–2.4 g/kg1.3–2.4 g/kg/day 運動後補充蛋白質adequate_post_workout_timing 足夠即可，三巨量均衡sufficient_threshold_balanced_macros 約佔熱量 30%30 g/kg/day 1.6–2.2 g/kg1.6–2.2 g/kg/day 1.76–2.2 g/kg1.76–2.2 g/kg/day 2.2 g/kg 體重2.2 g/kg/day 1.6–2.2 g/kg1.61–2.2 g/kg/day 1.2–1.5 g/kg1.2–1.5 g/kg/day 約 2.2 g/kg/天2.2 g/kg/day ~2.2 g/kg 體重2.2 g/kg/day 2.2–3.1 g/kg 去脂體重2.2–3.1 g/kg/day 250–280 g/天250–280 g/kg/day
間歇性斷食有用嗎？生酮呢？到底哪種飲食法最好？ Is intermittent fasting or keto better? 無單一最佳飲食法— IF 只是行為工具intermittent fasting as behavioral tool, cook at home, eliminate liquid calories, intuitive eating after tracking foundation, do not fear carbs 多植物、高纖、少加工more plants, less sugar, less alcohol, whole foods environme… 高碳水、低脂肪high_carb_low_fat_micronutrient_dense 直覺飲食為主intuitive eating preferred; calorie tracking as temporary to… 訓練前攝取碳水pre_workout_carbs_omega3_balance 高蛋白低碳原型食物high_protein_low_carb_moderate_fat_whole_foods_meal_prep 未說明— 彈性熱量範圍flexible_caloric_ranges_over_rigid_macros 追蹤熱量；找能持續的飲食法meticulous calorie tracking; best diet is the one you'll fol… 間歇性斷食 20:4 最佳— IIFYM + 16:8 斷食— 原型食物＋徹底備餐sustainable whole-food approach with aggressive meal prep; n… 彈性巨量營養素追蹤flexible_macro_tracking 85–90% 健康飲食— 執行度優先best diet is the one you can adhere to; flexible dieting pre… 碳水循環飲食法— 原型食物優先— 維持高碳水、直覺飲食keep carbs high, intuitive eating, no gimmicks 循環斷食／進食cyclical fasting + low carb phases + metabolic flexibility +… 追蹤巨量營養素／間歇斷食— 間歇性斷食、彈性飲食intermittent_fasting_flexible_foods_same_meals_daily 80/20 彈性飲食— 依個人偏好執行— 先吃纖維、控血糖— 碳水循環（選用）carb_cycling_optional 彈性飲食追蹤巨量flexible dieting with macro tracking; hierarchy: calories >… 習慣優於節食— 5 餐／日，碳水繞訓練— CICO＋高體積飲食CICO with high-volume satiating foods; daily weigh-ins track… 80/20 + 熱量循環calorie cycling, intermittent fasting, 80 20 flexible dieting, macro tracking, reverse diet post cut, volume eating 碳水循環＋PSMFcarb_cycling_with_psmf_and_refeed
一直節食好痛苦，可以放假大吃嗎？ Can I take a diet break? 每 4–6 週休 1–2 週1–2 每週 1–2 次彈性日— 未明確說明not explicitly addressed 每3個月休息2–4週— 避免極端限制avoid prolonged extreme restriction; sustainability over per… 未明確說明— 適度放縱餐即可cheat_meals_in_moderation_sustainable_approach 未說明— 配合減量週安排sync_with_deload_weeks 未明確說明— 每週 1–2 天彈性日— 停滯 2 週後微調— 未明確提及not explicitly addressed; anti-deprivation philosophy implie… 每 2 週休息 1–2 週— 85/15 彈性飲食— 執行度調節工具use for adherence and lifestyle, not physiological benefit 未提及— 每週自由餐一次— 未明確提及not explicitly addressed 回到維持熱量essential; return to maintenance calories, not unlimited eat… 未討論— 每週 1 天維持熱量weekly_maintenance_day_no_cheat_days 體重kg×35 kcal— 每 4–8 週休 1 週— 避免溜溜球節食— 每 3–8 週休息一次— 平日赤字／週末維持— 每週 1 天放鬆日one cheat day per week 未明確提及— 減脂後需恢復期necessary after extreme/prolonged dieting phases 每 6–8 週休息 1–2 週— 每週一天補碳weekly_structured_refeed
與學術共識一致Aligned with consensus 有差異但合理Different but reasonable 顯著差異Significant difference

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