11 July 2011
Grapefruit / low carb diet common mistakes and misunderstandings 西柚減肥法常犯錯誤
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.
- 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!
- 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.
謬誤1. 只係唔可以食澱粉質, 其餘咩都食得.
- 其實呢個減肥法正式來講係低碳水化合物減肥法, 除左澱粉質之外, 糖亦係其中一種碳水化物物, 兩者都唔食得. 所以如果你戒食麵包但不停食糖, 都係無用的.
- 碳水化合物係Cm(H2O)n, m可以係任何數字, n係另一個任何數字, 即係任何份量的炭 Carbon, 同任何比例既H2O 既化學合成物.
- 澱粉質 starch, 化學上係 [C6(H10O5)]n, 6份carbon + 5份 H2O(水), 符合左碳水化合物程式Cm(H2O)n, 所以係唔食得碳水化合物的減肥法裡面, 自然就唔可以食澱粉質了.
- 至於糖份, 血糖裡面的糖係葡萄糖 glucose, 化學上係 C6(H12O6), 6個Carbon + 6份水, 裡面的H2O(水)乘了6倍, 但H同O的比例仍然係2:1, 仍然係其中一種碳水化合物Cm(H2O)n 啊~
- 所以, 葡萄糖 glucose , 即是血糖, 都係碳水化合物的其中一款. 身體要燃燒來提供日常能量的就是血糖, 所以行山唔夠能量, 食粒葡萄糖就是最有效直接同快捷的補充血糖方法!
- 砂糖, 亦係蔗糖 sucrose 的一種, 平時煮食物或者甜品最常用的糖, 化學上係C12(H22O11), 12份carbon + 11份H2O(水), 佢都係碳水化合物的一種~
係"低碳水化合物減肥法"裡面, 澱粉質 及 糖份, 兩者都唔建議食的, 絕對唔係只係澱粉質!
- 生果含有大量果糖 Fructose, C6H12O6, 所以亦係碳水化合物一種, 上面解釋左咁多, 明啦?
- 越甜的生果越多果糖. 就算其他非低碳減肥法, 亦唔係咩生果都建議食的, 大家要注意. 西瓜, 芒果, 椰青, 桃, 提子(葡萄, 充滿糖的)等生果, 糖份係極極極高, 低碳期間絕對不可食, 大家要纖維的話, 請食紅/綠蔬菜!
- 再強調, 低碳法重點係減碳水化合物, 包活糖同埋澱粉質; 話明脫脂奶, 脫左既係脂肪, 糖份同全脂奶係一樣的. 但其實佢的天然糖份, 每100克裡面, 只有4.8克總碳水化合物量, 比西柚的 8.41 克還要低, 基乎是一半, 所以如果你要飲的話, 飲全脂或脫脂係呢個減肥法是無分別的. 當然你搵到脫糖的就更好啦, 但由於奶本身糖份都唔高, 市面上其實應該是無"脫糖奶"的.
- 如果你搜尋一下 "西柚減肥法" 及 奶, 會找到好多非正式的討論, 告訴你 "飲脫脂奶就無問題" 的說法, 但如果你明白上述化學原理, 你就會知道呢個坊間說法是個謬誤.
- 看了好多不同的討論區, 一般人 "自然地" 都會覺得, "減肥中, 食脫脂產品就無問題", 所以我要不斷強調, 脫脂產品係脫了脂肪, 不一定脫了糖, 這個減肥法, 要避開的重點是 碳水化合物, 不是脂肪. 如果你食脫脂但含糖量仍然高的產品, 可以話是無用.
- 西柚含糖量是每100克裡面有7.31克, 加上其他碳水化合物, 總碳水化合物量有8.41克, 其實比鮮奶及忌廉還要高.