将黑咖啡当成“减肥神器”，靠谱吗？Is it reliable to use black coffee as a "weight loss tool"？

将黑咖啡当成“减肥神器”，靠谱吗？

营养师：可短期小幅提高代谢，但无法带来持久的减脂效果

进入夏季，社交平台上关于“黑咖啡减脂”的相关话题再度火爆。从“晨起黑咖啡配鸡蛋”到“运动前半小时喝掉秤更快”……各种“减脂攻略”层出不穷，打着“燃脂”“轻松瘦”等宣传语的网红黑咖啡销量也相当可观。然而，喝黑咖啡真的能瘦身吗？记者采访南京同仁医院临床营养科主任、副主任医师渠慎强了解到，黑咖啡“减脂神话”背后的真相，其实是它能短期小幅提高身体代谢。

扬子晚报/紫牛新闻记者 许倩倩

“理论上来说，咖啡中的咖啡因作为一种中枢神经兴奋剂，确实能通过刺激肾上腺素分泌，短期提高人体的基础代谢率并促进脂肪分解。但这种提高代谢的作用是短暂的，因为咖啡因在人体内有‘半衰期’。”渠慎强介绍，有研究发现，即使单次摄入高达400毫克的咖啡因(约等于4杯咖啡)，在服用后的3小时内，人体能量消耗也仅增加40千卡，仅相当于全天总能量摄入的2%，这对于减重来说，无疑是杯水车薪。更有研究推算，坚持每天喝750毫升咖啡，连喝三个月，大约也只能减掉0.29公斤。所以，咖啡因对基础代谢的影响其实微乎其微。

虽然黑咖啡减脂的实际效果并非我们想象中的那么好，但黑咖啡本身确是一种相对健康的饮品。渠慎强坦言，它不仅热量极低，还含有一些天然活性成分，比如绿原酸等多酚类物质，可以帮助对抗身体的氧化应激、辅助调节糖脂代谢等；还有含量微小的微量元素，如钾、镁等。“用黑咖啡来代替平时的奶茶等含糖饮料，从而减少热量的摄入，也在侧面辅助减脂。”

不过，需要提醒的是，长期喝咖啡会增加钙流失风险，黑咖啡不加奶，更缺少了钙的补充来源。

对于希望通过咖啡辅助减脂的人群，渠慎强表示，可以选择不加糖、不加奶油的纯黑咖啡，但切勿空腹饮用，并最好搭配蛋白质食物，如在运动前饮用；或配合高蛋白牛奶，既能增加饱腹感，又能保护肌肉。“目前认为健康成年人每日咖啡因摄入量不应超过400毫克是安全的，若出现失眠、心悸等不适症状应立即减量或停止饮用。”

既然黑咖啡无法带来持久的减脂效果，什么才是提高基础代谢的根本方法？渠慎强给出了明确的答案：增肌。

他表示，喝黑咖啡可能只能让人兴奋三四个小时，但一旦增加了肌肉量，基础代谢的提升是24小时持续进行的。减肥的关键是吃动平衡，养成规律运动的习惯，改善饮食结构，可选择搭配“16＋8“或“5＋2”轻断食法。

与此同时，还要注意减重速度，每周减重1公斤左右，给身体留出“适应期”，以尽量避免体重反弹，才是长久之计。

来源：扬子晚报

Is it reliable to use black coffee as a "weight loss tool"?

Nutritionist: It can slightly increase metabolism in the short term, but cannot bring long-lasting weight loss effects

Entering summer, the topic of "black coffee for weight loss" has once again become popular on social media platforms. From "black coffee with eggs in the morning" to "losing weight faster half an hour before exercise"... various "weight loss strategies" are emerging one after another, and the sales of online red and black coffee with slogans such as "burning fat" and "easy weight loss" are also considerable. However, can drinking black coffee really help with weight loss? The reporter interviewed Qu Shenqiang, the director and deputy chief physician of the Clinical Nutrition Department at Nanjing Tongren Hospital, and learned that the truth behind the "fat loss myth" of black coffee is that it can slightly improve the body's metabolism in the short term.

Reporter Xu Qianqian from Yangtze Evening News/Purple Cow News

In theory, caffeine in coffee, as a central nervous system stimulant, can indeed increase the body's basal metabolic rate and promote fat breakdown in the short term by stimulating adrenaline secretion. However, this metabolic enhancement effect is short-lived because caffeine has a 'half-life' in the human body. Qu Shenqiang introduced that studies have found that even a single intake of up to 400 milligrams of caffeine (equivalent to about 4 cups of coffee) only increases the body's energy consumption by 40 kilocalories within 3 hours after taking it, which is only 2% of the total energy intake for the whole day. This is undoubtedly a drop in the bucket for weight loss. According to research, drinking 750 milliliters of coffee every day for three months can only reduce weight by approximately 0.29 kilograms. So, the impact of caffeine on basal metabolism is actually minimal.

Although the actual effect of reducing fat with black coffee is not as good as we imagine, black coffee itself is a relatively healthy beverage. Qu Shenqiang admitted that it not only has extremely low calories, but also contains some natural active ingredients, such as chlorogenic acid and other polyphenolic substances, which can help fight against oxidative stress in the body and assist in regulating glucose and lipid metabolism; There are also trace elements with small amounts, such as potassium, magnesium, etc. Using black coffee instead of sugary drinks such as milk tea can reduce calorie intake and also indirectly assist in weight loss

However, it should be noted that long-term coffee consumption increases the risk of calcium loss, and black coffee without milk lacks a source of calcium supplementation.

For those who hope to lose weight through coffee, Qu Shenqiang suggests that they can choose pure black coffee without sugar or cream, but do not drink it on an empty stomach, and it is best to pair it with protein foods, such as before exercise; Or combined with high protein milk, it can increase satiety and protect muscles. At present, it is considered safe for healthy adults to consume no more than 400 milligrams of caffeine per day. If discomfort symptoms such as insomnia and palpitations occur, they should immediately reduce or stop drinking

Since black coffee cannot bring long-lasting weight loss effects, what is the fundamental method to improve basal metabolism? Qu Shenqiang gave a clear answer: increase muscle mass.

He said that drinking black coffee may only excite people for three to four hours, but once muscle mass is increased, the improvement in basal metabolism continues for 24 hours. The key to weight loss is to maintain a balanced diet, develop a habit of regular exercise, and improve dietary structure. You can choose to combine it with the "16+8" or "5+2" light fasting method.

At the same time, it is important to pay attention to the speed of weight loss. Losing about 1 kilogram per week and giving the body an "adaptation period" to avoid weight rebound as much as possible is the long-term solution.

Source: Yangtze Evening News