After all the researching, including how it works, now I wanna share it with you at the 3rd day of my Grapefruit Diet. there are many different weight loss diets. even if you search "grapefruit diet", you'll still see different sayings that are basically conflicting. so the aim of this article, is to know more about this grapefruit diet in a bio chemical way. when you actually know how it works, you can judge the rumors yourself.

搜集过有关资料, 包括佢运作原理, 可食及不可食等, 现在西柚减肥法第3日, 想同大家分享下心得, 同埋减肥中都可以食既野, 至于可食的甜品, 还在极力研究中.

坊间一直流传好多不同的减肥法, 单系西柚减肥法, 也有好多相矛盾的细节, 所以, 呢篇文章主要目的, 就是透过深入了解其化学原理, 自己判断哪些是谬误, 哪些是对的.

 

Introduction
简介

 

Basically, in this grapefruit diet, you'll have to have half a grapefruit(or equivelant amount of sugar free grapefruit juice) with your food every meal. you cannot eat any carbohydrates, including starch and sugar. given that the daily intake of total calories not more than 800(which is really harsh), you should be able to lose fat(varies on different individuals. please consult your doctor).

if you wannt know how it works, first you have to know how your body consumes energy.

A normal person obtain energy from burning sugar, mainly in the sugar in the blood stream(sucrose). So, if you don't intake enough sugar, the body will start to use the "backup energy", which is fat.

基本上, 呢个减肥系每餐食半个西柚(或同等份量的西柚汁), 同埋唔可以食碳水化合物, 包括糖及淀粉质, 而你每日卡路里总摄取量低于800的话(其实好高难度的), 应该可以减去脂肪的(根据体质有所调节, 请咨询医生)
.

要明白个减肥原理, 先要明白你个身体消化同能量既关系.

一个正常人, 日常活动透过燃烧糖份来提供能量, 如果所吸收糖份唔足够提供所有能量, 咁身体就会动用后备储备 -- 脂肪.

 Grape fruit diet recipe

Breakfast: 2 bacon strips, 2 eggs, half a grapefruit(or grapefruit juice without added sugar)

Lunch: Any kind of meat, red/green vegetables, sauce(try to avoid the sauce that contains sugar or starch. you may not notice, many of them actually do.)

Dinner: Any kind of meat, red/green vegetables, sauce(try to avoid the sauce that contains sugar or starch. you may not notice, many of them actually do.)

 西柚减肥法餐单

早餐: 2片烟肉, 2只蛋, 半个西柚 (或无糖西柚汁)

午餐: 任何肉类、红/绿蔬菜、酱汁 (不可有糖或淀粉质, 所以留意尽量避开高糖份的酱, 也有好多也加入了面粉作为固定的, 睇清楚成份表, 及营养成份表, 若高糖高粉的话, 避开吧.)

晚餐: 任何肉类、红/绿蔬菜、酱汁 (不可有糖或淀粉质, 所以留意尽量避开高糖份的酱, 也有好多也加入了面粉作为固定的, 睇清楚成份表, 及营养成份表, 若高糖高粉的话, 避开吧.)

 

You can cook the bacon in any way. the picture above is with well done eggs. and i also added some mushrooms .

Or you can make the eggs runny and sunny:

烟肉点煮都可以, 上图系全熟煎蛋, 也加入了磨菇 ~

你也可以煎半熟蛋:

 

How grapefruit diet works

basically the there are 2 main rationales behind.

Rationale 1: Grapefruit helps the fat burning. Grapefruit contains naringin, which is metabolized to maringenin. It's not just only an antioxidant, it also promotes carbohydrate metabolism. before i can find any other official research report and documentations, this is the most sounding explanation i can come up with.

Rationale 2: The sudden cut down in carbohydrate intake forces the body to burn fat as energy. This explanation is very hard to overthrow. Daily activities require burning sugar to provide energy. a sudden cut down on the intake of it forces the body to burn fat instead. so if you follow the diet strictly, logically you body will HAVE TO burn fat.

原理

原理上, 呢个减肥法分为2大部份.

原理1: 西柚有助烧脂: 西柚含有naringin, 可以经新陈代谢转化为naringenin, 而naringenin除左抗氧化之外, 有帮助碳水化合物新陈代谢既作用. 系正式研究报告揾到之前, 呢个系暂时我综合到的 "点解西柚可以有助烧脂" 既最合理解释.

原理2: 突然降低糖份吸收量, 令身体进入燃烧脂肪状态: 呢个原理一好简单, 睇来睇去都好难唔成立. 日常活动透过燃烧糖份来提供能量, 如果你突然停止进食糖份, 身体唔够糖去提供能量, 就会动用后备储备 -- 脂肪. 所以如果你戒糖戒淀粉戒得严格的话, 基本上你身体系必需要燃烧脂肪的.

 

Therefore, this grapefruit diet is one of the "low carbohydrate diets", or call it "low carb diet". grapefruit is just a promoter. you can still lose weight even without the grapefruit. oppositely, if you eat grapefruit and keep eating lots of sugar and starch, it is still very hard to lose weight, althought you'll still be losing a tiny bit of weight.

所以呢个所谓"西柚减肥法", 其实系其中一种 "低碳水化合物减肥法", 简称低碳法, 西柚只系一个帮助, 无左西柚都会减到, 但你不停继续食糖食粉的话, 你食几多西柚都无用. 可能西柚都会帮你减到少少, 只系好少.

 

so the saying of "you can eat anything just except starch" is false.

坊间流传的 "除淀粉质乜都食得", 其实系有谬误的.

 

 Grapefruit diet common mistakes and misunderstandings:

Misunderstanding 1, you can eat anything just except starch.

- this grapefruit diet is basically a low carb diet. other than starch, sugar is also one of the carbohydrates. so, NO SUGAR OR STARCH. it's meaningless if you cut down starch but keep eating sweets.

 

Reasons:

- Carbohydrate is chemically Cm(H2O)n, where "m" can be any number and "n" can be another any number. it is any chemically combined compound consists of Carbon and H2O (as in water).

- Starch is  [C6(H10O5)]n, 6 carbon + 5 H2O (H 10 O 5), it categorizes as one of the carbohydrates. that is why if you can't eat carb, you can't eat starch.

- Sugar is C6(H12O6), 6 carbon + 6 H2O, the H2O is in 6 times, but the ratio of H:O is still 2:1, it is also one of the carbohydrates!

- Glucose is the main sugar in blood stream, for our daily energy. that's why when we go hiking and we're tired or fatique, eating a candy or glucose drop is the most efficient, effective and helpful way to resotre energy level.

- Table sugar, is a type of Sucrose, it is what we normally use in cooking and dessert. it is chemically C12(H22O11), 12 carbon + 11 H2O, and so this is also one of the carbohydrates!

 

Therefore:

- in the low-carb diet, both starch and sugar are recommended to avoid. NOT JUST STARCH!

Misunderstanding 2, eat more fruits.

- Fruits contain fructose, C6H12O6, one of the carbohydrates in the form of sugar. so, no.

- The sweeter the fruit is, the more sugar it contains. even in other diets, not all fruits are recommended. Watermelon, mango, banana, grapes, they're all full of sugar. if you want fiber, eat green/red vegetables!

 

Misunderstanding 3, drink skim milk or fat free milk.

- emphasising again, this diet is focusing on the low carb intake. fat free milk is fat free, the sugar content is still exactly the same. its natural sugar content is only 4.8g in 100g, even lower than that of grapefruit (8.41g). it's almost half of it. so if you want to have milk, skim milk or full milk doesn't make a difference in this diet. of course it'll be better if you can find sugar free milk. but i don't think it's very popular as the natural sugar content isn't really that high.

 

Misunderstanding 4, you can eat 'fat free" product.

- many people "logically" think of fat free product when they think of diet. mind you again, this diet is a low carb diet, that focuses on low carb, low fat DOESN'T MEAN low carb. if you keep eating food that is fat free but not sugar free, in this diet, there's no point.

 

Misunderstanding 5, there's no sugar in grapefruit itself.

- There is sugar in grapefruit.

- In every 100g of grapefruit, there's 7.31g of sugar. Plus carbohydrates in other form, the total carbohydrate content is 8.41g. it's actually even more than cream or milk.

 西柚减肥法谬误:

谬误1. 只系唔可以食淀粉质, 其余咩都食得.

- 其实呢个减肥法正式来讲系低碳水化合物减肥法, 除左淀粉质之外, 糖亦系其中一种碳水化物物, 两者都唔食得. 所以如果你戒食面包但不停食糖, 都系无用的.

 

因为:

- 碳水化合物系Cm(H2O)n, m可以系任何数字, n系另一个任何数字, 即系任何份量的炭 Carbon, 同任何比例既H2O 既化学合成物.

- 淀粉质 starch, 化学上系 [C6(H10O5)]n, 6份carbon + 5份 H2O(水), 符合左碳水化合物程式Cm(H2O)n, 所以系唔食得碳水化合物的减肥法里面, 自然就唔可以食淀粉质了.

- 至于糖份, 血糖里面的糖系葡萄糖 glucose, 化学上系 C6(H12O6), 6个Carbon + 6份水, 里面的H2O(水)乘了6倍, 但H同O的比例仍然系2:1, 仍然系其中一种碳水化合物Cm(H2O)n 啊~

- 所以, 葡萄糖 glucose , 即是血糖, 都系碳水化合物的其中一款. 身体要燃烧来提供日常能量的就是血糖, 所以行山唔够能量, 食粒葡萄糖就是最有效直接同快捷的补充血糖方法!

- 砂糖, 亦系蔗糖 sucrose 的一种, 平时煮食物或者甜品最常用的糖, 化学上系C12(H22O11), 12份carbon + 11份H2O(水), 佢都系碳水化合物的一种~

 

  所以:

系"低碳水化合物减肥法"里面, 淀粉质 及 糖份, 两者都唔建议食的, 绝对唔系只系淀粉质!

谬误2: 多食生果.

- 生果含有大量果糖 Fructose, C6H12O6, 所以亦系碳水化合物一种, 上面解释左咁多, 明啦?

- 越甜的生果越多果糖. 就算其他非低碳减肥法, 亦唔系咩生果都建议食的, 大家要注意. 西瓜, 芒果, 椰青, 桃, 提子(葡萄, 充满糖的)等生果, 糖份系极极极高, 低碳期间绝对不可食, 大家要纤维的话, 请食红/绿蔬菜!

 

谬误3: 饮脱脂奶.

- 再强调, 低碳法重点系减碳水化合物, 包活糖同埋淀粉质; 话明脱脂奶, 脱左既系脂肪, 糖份同全脂奶系一样的. 但其实佢的天然糖份, 每100克里面, 只有4.8克总碳水化合物量, 比西柚的 8.41 克还要低, 基乎是一半, 所以如果你要饮的话, 饮全脂或脱脂系呢个减肥法是无分别的. 当然你揾到脱糖的就更好啦, 但由于奶本身糖份都唔高, 市面上其实应该是无"脱糖奶"的.

- 如果你搜寻一下 "西柚减肥法" 及 奶, 会找到好多非正式的讨论, 告诉你 "饮脱脂奶就无问题" 的说法, 但如果你明白上述化学原理, 你就会知道呢个坊间说法是个谬误.

 

谬误4: 可以食"脱脂产品"

- 看了好多不同的讨论区, 一般人 "自然地" 都会觉得, "减肥中, 食脱脂产品就无问题", 所以我要不断强调, 脱脂产品系脱了脂肪, 不一定脱了糖, 这个减肥法, 要避开的重点是 碳水化合物, 不是脂肪. 如果你食脱脂但含糖量仍然高的产品, 可以话是无用.

 

谬误5: 西柚本身无糖

- 西柚是有糖的.

- 西柚含糖量是每100克里面有7.31克, 加上其他碳水化合物, 总碳水化合物量有8.41克, 其实比鲜奶及忌廉还要高.

Of course, if you normally eat a lot of sugar, it's already a cut down of carb if you don't eat starch. then, even if you're not entirely cutting down carbohydrates, you'll still lose weight from the decreasing intake of total carbohydrates.

when i tried this method couple of years ago, i haven't done this many researches, and i only knew i couldn't eat starch (and i did eat other sweets and fruits), and i still lost some weight. this time, with this strictly low carb diet, it's losing weight even faster (i can feel the long pants getting looser).

Remember, this is a low carb diet, which is a reduction in intake of total carbohydrates. so you can reduce the intake of starch but eat a lot more fruits instead. fruits contain a lot of sugar. and that's why fruits are not allowed either in this diet.

当然, 如果你话你平时食好多糖份的, 你唔食淀粉质已经减左好多, 咁你就算唔系完全戒碳水化合物, 当然原理上亦都系会减到肥的, 因为始终都是吸收少左嘛.

我以前用呢个减肥法的时候, 无做咁多研究同资料搜集, 亦系只知道要减淀粉质无减糖(当时我有食生果), 都系减到的, 但系, 今次极严格控制, 就减得非常快 (第3日已经感觉到长裤松左了).

不过, 因为呢个减肥法原理系减去 总碳水化合物 吸收量, 所以你又唔可以 "戒饭, 但又食番好多生果", 咁系唔得的! 原因系上述谬误2已解释. 平时一般的减肥法都会叫你食生果, 但呢个减肥法唔同, 你要减食的, 记住, 是碳水化合物 包括 淀粉质 和 糖! 而生果系有好高糖份的, 特别系好甜的生果, 所以呢个减肥法, 亦系唔可以食生果的.

 

Therefore, you can't eat anything that contains starch or sugar. you can eat as much other food as you want. of course if you eat less total food you'll lose weight even faster (except breakfast). you HAVE TO eat breakfast in this diet because it helps starting the metabolism earlier during the day. it makes the body think "there's food i've got to digest. i've to start working now!"

所以呢, 含有糖 或 淀粉质的你都唔可以食, 其余的食几多都无问题, 但当然你食少的话会瘦得更快(早餐除外), 早餐一定要食, 因为食左早餐身体就会快点 "醒觉" "今日要开始工作", 加速 新陈代谢.

 

and so that is why, in this diet, you don't have to reduce the intake of fat. and to a certain extent, it gives your body a message of "eaten something heavy. have to work even harder to digest it." the 2 bacons in the breakfast are chosen partly due to this reason. so you can't eliminate the bacon. it's different from normal "low fat diets". but of course i'm not saying you should eat 10 times more! or else it may instead give your own body a message "it's too much to digest, i give up." if you eat too much in this diet, you'll still gain weight in the same way how you normally gain weight.

呢个减呢法, 脂肪量系唔需要减食的, 而且某程度上系俾到个讯息身体: "你食了好沉重的东西, 请加倍努力消化", 早餐的2片烟肉, 其中原理就是呢个, 所以不可以减的, 与一般 "低卡减肥法" 减食呢类高脂食品原理并不相同. 但当然唔系叫你食多10倍啦! 否则身体可能会出现一个讯息: "多到我消化唔到了, byebye." 食得太多, 就同一般致肥原因一样!

ok... so what else can you eat?

you can still eat ALL KINDS OF MEAT!

eg. fresh salmon sashimi:

好喇.. 咁多野唔食得, 咁仲有咩好食呢?

你仍然可以食任何肉类!

例如新鲜三文鱼生:

 

Other than obvious starch food like bread, rice, pasta, there're some food that contains starch but you may not notice, like:

bread crumbed deep fried chicken: the deep fried crumb is actually full of starch and sugar. you can eat deep fried food without the crumbed surface.

tempura: same reason as above.

dumplings: the pastry is made of starch.

japanese omlette/octopus balls: they contain starch.

anything with a starchy sauce: not a lot but it still contain starch.

sauce with high sugar content: sweet soy sauce, teriyaki sauce, some salad dressing.

high starch vegetables: potatos, sweet potatos, soy products. soy has a carbohydrate content of 30g in every 100g, even higher than potatos!

食物方面, 除了明显的粥粉面饭和甜品外, 有好多"夹在食物里面的淀粉质和糖", 都要注意, 例如:

- 沾了炸粉/面包糠的炸鸡: 表面上主角是鸡肉, 但炸粉/面包糠也是淀粉质, 而且通常加了好多糖, 没有炸粉的炸鸡原则上系可以食的.

- 吉列猪扒/天妇罗: 同上. 煎猪扒或炸的也是无问题.

- 饺子: 饺子皮也是面粉.

- 广岛烧/烧八爪鱼丸: 粉浆里也有面粉的.

- 打了芡的东西: 芡也是面粉/粟粉.

- 高糖份的酱汁: 例如甜豉油汁、照烧鸡汁, 某些沙律酱汁.

- 高淀粉质的蔬菜: 例如薯仔(土豆), 甜薯, 豆、豆类制品. 豆的碳水化合物量是每100克有30克, 比薯仔的19克还要高好多!

 

you can still eat steak, pork chop, cooked in any ways. it's a really good method to lose weight especially when you don't have to cut down the amount of meat you eat.

you can drink almost all sorts of diet drink. the diet in drinks usually means it's sugar free.

will keep posting what you can eat in this grapefruit diet. tonight would probably cook fish. cooked steak last night but didn't take pictures. the night before cooked tomato garlic chicken steak. will post them up, eventually.

你仲可以食牛扒, 鸡扒, 猪扒, 而且是任何煮法, 众多偏食减肥法之中, 西柚算系好好的!

而且你也可以饮几乎所有健怡饮品, 饮品中的"健怡", 通常是指无糖份的!

会再同大家分享西柚减肥法也能吃的, 今晚应该会煮鱼, 昨晚煮了牛扒但无影相, 前晚煮了蕃茄蒜蓉鸡扒, 会同大家分享的, 有朝一日总会的.

working on a sugar free, starch free, and fruit free dessert. what the hell can i eat?..

也在极力研究无糖、无面粉, 无生果的甜品, 到底仲可以食咩呢?..