Hi I am Peter, today I am going to share 3 things I do to lose weight. Firstly, calory Restriction, secondly, fat-over-carb, in this part you will know why I believe fried chicken, so-called junk food, is more helthy than bread and rice. The last trick is high-protein diet. In each part, I’ll start with a bit theory lesson than we go quickly to some pragmatic daily tricks.
你好，我是 Peter ，这个视频里我要分享的是我自己使用的3个减肥策略。第一个是限制卡路里摄入量。第二个是脂肪优先于碳水，听完这部分你会马上理解为何我认为炸鸡实际上比大米白面要健康一百倍。最后一个策略是增强饱腹感。每一部分中我都会先介绍一些必要的背景知识，然后进入一些可以实际操作的饮食方案。
OK, the first trick, to restrict calory intake.
好，开始第一部分，控制卡路里摄入量。
So what is a calory? when we need to measure the energy we consume and use, we use a unit of Calory, also called a large calory(kcal). The total amount of Caloris that a piece of food has can be meaured by burning it, in a space with enough water and surrounded by water. One carlory is defined as the amount of enery it would table to raise the temperature of one kilogram of water by one degree Celsius.
先来介绍卡路里这个概念。食物中所包含的能量，我们通常用卡路里这个单位来度量，准确的说应该叫大卡，单位是 kcal 。一份食物样本中包含多少能量，或者说多少卡路里如何去测量呢？方法其实很朴素，一个密闭但是氧气充分的燃烧室，让这份食物充分燃烧。这个空间的外侧用水包围，测量一下水最后的升高了多少摄氏度，就可以得到食物中包含的卡路里值了。一卡路里就是把一升水升高一摄氏度的能量。
img: https://youtu.be/GQJ0Z0DRumg?t=519
BUT how much we can absorb and use is another value. By giving a fasted man some food with given calories and than burn his poop, we get a slightly lower number. 但是，我们真正能吸收的能量肯定是小于食物的总能量值的。所以就要来做第二个测量，把一定卡路里值的一份食物样本给一个肚子放空的人，一段时间后测量排便中的卡路里，这样做个减法就得到的就是真正会被人体吸收的卡路里了。
img https://youtu.be/GQJ0Z0DRumg?t=696
This number are ususally what is printed on food pack. And also what we’ll have in mind in the following content.
而这个卡路里值也才是真正印到食品包装上的卡路里值。也是咱们后续讨论中谈到的也都是这个值。
Food energy are mostly from carb, fat and protein, they are know as three macronutrients, which means we consume large amount of them everyday. there are 9 kcal out 1g of fat, 4kcal out 1g protein, 4kcal out of 1g carb. This is the famous 944 rule. To know more about this, google ‘Atwater Factors’.
食物的卡路里主要有三个来源：碳水，脂肪和蛋白质，这三个也被统称为三大营养成分。每一克的脂肪可以提供9卡路里的能量，碳水是4卡路里，蛋白质也是4卡路里。这就是著名的“Atwater 944食物能量换算系数”。
Now, how to know how much calories in each of common foods? If you goto https://fdc.nal.usda.gov/ , BTW, they also use thisi 944 rule to calculate food calories. You search ‘egg’, you get the nutrition list of eggs cooked in different way. Or, you can google ‘calories beef’, ‘calories cabbage’, ‘coca-cola calories’, ‘bread calories’ the results are also mostly from USDA.
日常的各种食物中大概都有多少卡路里呢？如果我们到美国农业部的网站 https://fdc.nal.usda.gov/ 上就可以查到各种常见食物的营养列表，这里的卡路里值也都是通过944系数算出来的。如果搜索 egg ，也就是鸡蛋，可以看到鸡蛋的不同部分在不同烹饪方式下的营养成分。或者也可以直接用谷歌搜“卡路里 牛肉”，“卡路里 大头菜”，“卡路里 面包”，也都可以找到答案，大部分的数据其实也来自美国农业部。
How many cals we need each day? 2000 for women, 2500 for men per day. if could goto 9000, if you do cycling whole day. simple math, if we intake less cal than we consume that day, we lose some weight. Let’s see what we can do here.
成年女性每天大概需要2000卡路里，男性2500卡路里，当然如果做一整天的运动，消耗到9000卡路里也是有可能的。所以减肥就是要保证我们的输出大于输入，网上看到一句话，任何减肥方法无外乎制造热量缺口。
My first trick is to take pictures of everything I eat in a day, as the saying go, what gets measured gets managed. It’s hard to weigh everything we eat, but taking a picture is not that hard. Now you have a record of everything you eat in a day, After seveal days, if you don’t loose any weight, you can try to ajust accordingly.
实际如何操作呢？我自己有一个方法就是每天拍照片，所有入口的一律拍，然后总结到一起。我自己是放到 Github 上了。http://happypeter.github.io/food 。当然高阶大神是对每种食材都会以克为单位记录的，我暂时还没有做，因为觉得时间成本有点高。但是要强调的是，本质让任何减肥策略的起点其实都是对热量摄入的管理，没有管理，要么减肥失败，要么就伤身体。拍照是我觉得时间成本最低的管理方式了。
My second trick here is to give up some meals. Maybe you too, I used to suspect missing a meal is harmful to once health. Until I know to idea of imtermittent fasting. I highly recommend a BBC documentary named Eat, Fast and Live Longer. You will see the benifits of fasting.
img: the bbc documentary
So, keeping carb intake low is my first trick, and it is the idea of any weight loss diet.
另外一个可行的方法就是不吃晚饭。我以前觉得失去一餐肯定是伤身体的，直到我听了网上的很多关于”轻断食“的讲座，才逐渐确信，不但不伤身体，而且对身体有好处，不但失去一餐没啥，三天两天不吃也没事。所以，我觉得身体状态好的时候，可以试试少吃一两顿，开个玩笑，省下钱来第二天选个环境优雅的地方，吃点高级的，也是一种弥补。
But how can we get energy? The idea is my second trick, fat over carb. 第一部分限制卡路里就聊找这里，进入第二部分，脂肪优先碳水。怎么摄入能量才合理呢？蛋白质一般不参与提供能量，所以主要能量源是两个，碳水和脂肪。我这里有一个颠覆主流的观点分享给你，那就是以脂肪为第一能量源，而不是碳水。
Carb is very bad. Carbs are complex molecules made up from an aggregation of one or more types of simple sugars. carbohydrates are insoluble in water, but it is digested easily and become sugar.
首先，碳水对减肥者而言就是毒药。什么是碳水呢？就是多个糖分子结合在一起。碳水本身不甜，也不溶于水，但是简单消化之后，就是糖了。
Roughly speaking, carbs are just sugars, eating carb food, like rice or flour is not a lot different from eating candy. Like 张文宏 from Shanghai one put it: Eating rice porridge is drinking sugar water.
大米，白面，土豆，糖果，这些都是碳水食物。上海的张文宏医生说，喝米粥基本等同于喝糖水。
Fat is good. It is slow release nutrient, and this is very good. Carbs makes your blood suger goes very high quickly, more insulin generated, and you may gain body fat, yet become hunger early and end up eathing too much for lunch. One the other hand, Fat is very dense in calories, which will provide you sustainable energy till you next meal. Maybe people told you fat will make you fat, that is simply not ture. keto diet, the famous weight lossing diet, encourages the idea of replacing carb with fat. Search ‘Keto Diet’ to know more.
而脂肪对减肥其实是非常适合的。很大程度上是因为它是一种缓慢释放能量的营养元素。吃碳水的结果就是血糖会迅速升高，刺激胰岛素分泌，让身体合成脂肪的速度加快，所以容易长胖，但是同时可能还没到下顿饭的时间就饿了，所以会导致下一顿也吃的很多。而脂肪就比较缓慢了，刚吃完的时候，可能会热量不足，所以身体其实需要消耗自身的脂肪来提供能量，但是等吃下去的脂肪消化了，就会提供持续的能量，所以到吃下一顿的时候都不会太饿。传统思想中认为吃脂肪会让人长胖的观点是错误的。我说这个话是有根据的，减肥最快的饮食方案之一是进行最近几年非常流行的”生酮饮食“，基本是就是高脂肪低碳水饮食。我看过网上对美国肥胖医学会的前主席，杜克大学 Westman 教授的采访，他说，传统认为，吃太多脂肪会引起血栓，这一点是没有任何实验数据的证实的。他自己是一线的医生，会把生酮饮食介绍给那些糖尿病，高血糖，血脂，血压，和冠心病的患者的。
OK, so no carbs, at least no more than 100g carb a day, otherwise your Keto Diet fails. Then what to eat.
所以说，想减肥就要低碳水或者零碳水。网上的说法是，如果每天摄入碳水高于100克，那么生酮饮食就会失败，一般控制到20克是比较理想的。
那具体到每天都该吃点啥呢？
Eggs are very good. dried yolk, is more than half fat. Out of 100g yolk, you get 55g fat. very little carb.
首先，鸡蛋是很好的。如果把蛋黄烘干，100克中会含有55克的脂肪，而碳水是很少的，只有2.36g 。干燥的蛋清100g中含有79.9g的蛋白质，蛋清也很健康。
As shown on the USDA site. 2eggs at 7am, and that will keep you full till lunch. 我们都有体会，鸡蛋的饱腹感是非常好的，早上7点吃两个鸡蛋，可能到午饭时间都不怎么饿。
Fried Chicken is actually not that bad. It’s one of the cheapest high-fat-protein food we can buy now. It is not that unhealthy as many people told you. It is very low carb or zero-carb food, plant oil is just mostly fat. Traditional idea believe eating too much fat will rise cholesterol, my sources told me it is simply wrong. High-temp frying produce Acrylamide, which is toxic, but you need certain amount to be harmful to our health. Don’t trust me on this, do your own research.
炸鸡也不是那么不健康。我这里推荐炸鸡的原因就是它很方便，满大街都找的到，而且很便宜。它是高脂肪高蛋白食品。主要成分就是食用油，也就是植物脂肪，另外就是鸡肉了。以前，我们说炸鸡是垃圾食品，其实是认为，吃多了脂肪，会增加胆固醇，让人血栓，刚才提到了，其实这个是没有数据支撑的。另外就是油炸会产生丙烯酰胺（bing xi xian an) 这样的毒素，这个我觉得肯定会有，但是任何毒素想要对人体真正有害，其实都是要达到一定的摄入量的。我个人完全忽略日常食物中的毒素这个概念的，因为我觉得真正毒素高的食物，成不了日常食物。
And if carbs are so evil as mentioned, should we stop main foods, rice/flour and sugar? Mostly Yes, low carb is key to the success of weight loss. we can live healthly with zero-carb diets. Personally, I consider carbs as a fuel for some special cases, if I will run a marathon or do some hard-labor work, I will eat some instand noodles or piece of bread to get my body fully charged.
根据前面我论述的“碳水才是毒药”的理论。我的下一个实操建议是放弃日常的主食和甜食。我以前怀疑长期不吃主食会不会对人体产生伤害，后来还是从那个美国肥胖医学会的大夫那里听到的结论，他给患者推荐生酮饮食已经二十年了，也专门做了计算机数据统计。他说，不吃糖能有什么伤害，每天吃肉鸡蛋蔬菜，这些不都是很健康的食物吗？为啥会身体不健康。我觉得他的话听起来很符合常识。生酮饮食方案中，人消耗的卡路里应该是70%来自脂肪，25%来自蛋白质，而只有5%来自碳水。不过，我自己目前还没有那么低碳，我觉得应该把碳水当成一种功能食品，在特殊情况下吃，比如，如果我几个小时后要跑马拉松，我会吃一些面包，迅速提高身体能量水平，碳水还是最棒的选择。
Fat and carb are two main source for people’s energy. Most people most of the time rely on carb for energy, here I believe a switch is necessary for losing weight.
总结一下这部分的观点，普通人的饮食大概是60%到90%的日常能量都来自碳水的，只有大概很少一些是来自脂肪，而我说了半天可能就是想论证把这个关系反过来，让脂肪成为第一能量源，才是更健康和更能减肥的。
Proteins are not mainly used for energy, they are materials that we use to build our body tissues. But If your body is not getting enough calories from carb and fat, protein is broken down into ketone bodies to be used for energy.
最后聊饱腹感。这里要提一下三大主营养的最后一个，蛋白质。蛋白质一般是不参与提供能量的，它是我们身体的建筑材料，我们的主要组织都是由蛋白质组成的。但是身体在缺能量的时候，也可以把蛋白质转换成“酮”，来提供能量，对，就是”生酮饮食“的”酮“。生酮饮食其实不建议过高蛋白饮食的，因为毕竟也是能量吗？吃多了也胖，而且比起脂肪，蛋白质更容易刺激胰岛素分泌。
Protein brings the feeling of fullness. the It is undoubt that the mental pain of being hungry may become a big reason why many people’s weight bounce back after the diet period. The fact is that given certain amout of calories, protein make you fuller than fat, fat fuller than carb.
回到饱腹感。我觉得减肥也是一个心理建设过程，你要逐步对各种食物对你身体的影响形成清晰的概念，同时不能对减肥本身产生反感，而如果每天都饿得难受，怎么可能不反感。那么饱腹感是怎么来的呢？我们都知道，吃差不多分量的肉和馒头，饱腹感是完全不一样的。而实际上瘦一点的猪肉，热量跟馒头是一样的，补充一个知识点，馒头的热量是大米饭的两倍。不同的营养元素会刺激肠道分泌不同的荷尔蒙，这些会通知大脑我饱了没有，我们的身体是非常聪明的，凡是需要更长消化时间的食物，饱腹感就会更强。同样卡路里，蛋白质是最难消化的，饱腹感最强，脂肪次之，碳水最弱。所以说，想要吃饱，同时低热量，吃高蛋白食物是非常明智的。
img: https://youtu.be/GQJ0Z0DRumg?t=830
The reason is very simple, protein will stay in your gut longer, and keep you full. when we eat different macronutrients, our brain knows imidiately which will stay longer in our guys, because different nutrients stimulates different hormonals.
So in practice, what we can do. Many high-fat food like eggs and chickens are also high protein.
所以，实际中，到底吃哪些呢？猪肉，牛肉，三文鱼，火腿，烤鸭，炸鸡，牛油果，西红柿，各类绿叶菜，鸡蛋，花生油（很多生酮饮食的人不推荐花生油，说没有橄榄油，椰子油，芝麻油这些健康，我搜了几篇文章，论据也都是那些没有统计数据支撑的什么致癌呀什么的，我选择忽略，因为咱们炒菜和炸东西都是花生油，如果认定花生油不健康，那一大类食物就都吃不了了），花生米，花生酱，豆腐（豆腐居然碳水很低，有点出乎意料）。
那反过来，到底不能吃啥呢？西瓜，甜点，大米饭，土豆，馒头，薯条（面包片和薯条才是垃圾食品，炸鸡不是，下次去肯德基知道怎么吃了吧）。粗粮，燕麦这些被认为是最健康的碳水食物了，但是记住再怎么健康也是碳水，所以我这里列为不能吃的食品。
So here comes the conculsion time, as long as we go low-card or zero-card, we are free to each also anything. Don’t be afraid of fried food, but do pay respect to main food, and eat them when we really need some energy in a hurry.
最后总结一下，我最主要的思路就是八个字：不吃晚饭，不吃主食。这一页是我的参考资料列表，同时我也和我的跑团里的几个好朋友进行了请教，一并感谢。好了，我是 Peter ，再见再见。
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