每天一杯咖啡就能“躺瘦”？真相来了｜乐健康Can one cup of coffee a day make one 'lean'? The truth has arrived | Happy Health

入夏后，减脂塑形需求高涨，喝咖啡能减脂的说法又流行起来。话说，喝咖啡真能变瘦吗？

先说结论：咖啡中的咖啡因，确实有助于减脂，但作用很有限。因此，不能指望靠喝咖啡“躺瘦”，“科学饮食+规律运动”才是健康减脂的正确打开方式。

咖啡因有减肥作用

咖啡因，被认为是咖啡发挥减重功能的重要物质。

促进代谢：咖啡因可以刺激中枢神经系统，提高新陈代谢率，增加能量消耗，帮助燃烧脂肪。

据研究，单次摄入100毫克～200毫克咖啡因（一杯咖啡约240毫升，其中约含100毫克咖啡因），可以提高人体新陈代谢率3%～11%。

利尿作用：可以干扰ADH（抗利尿激素）的作用，减少肾小管对水分的重吸收，从而增加尿液的排出，有利于排除水肿。

抑制食欲：咖啡因可以影响食欲激素的分泌，产生短暂的饱腹感，或帮助减少食物摄入。

促进脂肪分解：咖啡因可以激活脂肪酶，促进脂肪分解，释放脂肪酸进入血液供能。

有研究显示，咖啡因/咖啡能够提高体重正常者和肥胖者的代谢率，然而在体重正常的个体中，脂肪的氧化程度也会有所增加。

抗氧化物质：咖啡中富含抗氧化物质，如绿原酸等，具有抗炎、促进胃肠蠕动和胃液分泌等多种功效，这些物质有助于帮助降低体重、减少脂肪堆积。

靠喝咖啡减肥不太现实

咖啡因可以促进代谢，但减肥效果有限，且长期效果不明显。

有研究显示，每天摄入300毫克咖啡因，仅能额外消耗79千卡的能量。根据减重原理，减轻1千克体重，平均要有7200千卡的能量消耗。每天喝3杯左右咖啡（可摄入300毫克咖啡因），想实现每周减重0.5千克～1千克，也是不现实的。

靠喝咖啡减肥，还有以下几方面的局限性：

个体差异：每个人对咖啡因的敏感度不同，效果因人而异。

耐受性：咖啡因能短暂提高新陈代谢，但长期效果不明显，且持续时间较短。而且长期饮用咖啡会产生耐受性并成瘾，减肥效果逐渐减弱。

副作用：过量摄入咖啡因会导致失眠、焦虑、心悸、脱水等副作用。脱水会导致体重暂时下降，而非真正意义的减脂；长期过量饮用还可能增加疾病风险。

谨慎选择功能咖啡

随着咖啡减肥的说法受到关注，市场上还出现了一些网红功能性瘦身咖啡。

记者注意到，近年来，一款防弹咖啡在网上受到不少消费者追捧——在黑咖啡中加入无盐黄油、椰子油等富含MCT（中链甘油三酯）的油脂原料，为短暂采取生酮饮食法减肥的人群补充能量。

医学专家介绍，防弹咖啡热量较高，仅适配特定饮食模式人群，比如坚持生酮饮食，或低碳水化合物低热量饮食的人。饮用防弹咖啡可补充身体所需能量，达到能量轻度的负平衡，起到轻微控制体重的作用。如果脱离饮食控制，防弹咖啡的热量就超标了，反而越喝越胖。

除了防弹咖啡，左旋肉碱咖啡也是当下备受欢迎的热门减脂饮品。医学专家提醒，从理论层面来讲，左旋肉碱确实能对脂肪代谢起到一定辅助作用，但想要靠它来减肥，也有严格的前提条件。若缺乏中高强度运动，它就失去了“脂肪搬运工”的作用。

喝咖啡的“正确打开方式”

想让咖啡成为“减脂搭子”，还要掌握3个技巧：

1.控制量

每天不超过400mg咖啡因（约3~4杯黑咖啡）

咖啡因摄入过多，也可能有安全风险。目前，通常认为每天摄入咖啡因应不超过400毫克，大约是3～4杯咖啡。

需要提醒的是，每个人对咖啡因的耐受情况不同，有的一天喝好几杯都没事，但有的喝几口就难受。如果喝了咖啡，出现失眠、焦虑、发抖、胃不舒服、心率增快、头痛、恶心和烦躁不安等不适情况，就说明可能是超过了耐受量，要注意减量。

在饮用时间上，早晨饮用咖啡效果最佳，可以提神醒脑，提高代谢率。避免晚上饮用，以免影响睡眠质量。

2.喝“纯黑咖啡”

黑咖啡本身热量较低，但现在市场上很多速溶咖啡或者花式咖啡，都加了不少白砂糖、奶油、植脂末、奶盖等，这些可都是糖和油，并不健康。

如果觉得黑咖啡太苦，适当加点牛奶或者奶粉也是可以的。

3.要注意吃动平衡

虽然用黑咖啡替代部分甜饮料，有助于减少能量摄入和控制体重，但还是要注意吃动平衡。如果喝咖啡的同时，依然大鱼大肉、大口喝含糖饮料，还不运动，同样会长胖。平时养成合理饮食、规律运动的习惯，才能更好地减脂和拥有健康体重。

（综合来源：央视新闻、成都发布、中国疾控中心、科学辟谣等）

工人日报客户端《乐健康》第789期[编辑：陶稳]

After entering summer, there is a high demand for weight loss and shaping, and the saying that drinking coffee can reduce fat has become popular again. Speaking of which, can drinking coffee really make you lose weight?

Firstly, the conclusion is that caffeine in coffee does help with weight loss, but its effect is limited. Therefore, we cannot rely on drinking coffee to "lie down and lose weight". "Scientific diet+regular exercise" is the correct way to achieve healthy weight loss.

Caffeine has a weight loss effect

Caffeine is considered an important substance for coffee to exert weight loss function.

Promote metabolism: Caffeine can stimulate the central nervous system, increase metabolic rate, increase energy expenditure, and help burn fat.

According to research, a single intake of 100 milligrams to 200 milligrams of caffeine (about 240 milliliters per cup of coffee, which contains approximately 100 milligrams of caffeine) can increase the body's metabolic rate by 3% to 11%.

Diuretic effect: It can interfere with the action of ADH (antidiuretic hormone), reduce the reabsorption of water by renal tubules, thereby increasing urine excretion and helping to eliminate edema.

Appetite suppression: Caffeine can affect the secretion of appetite hormones, produce temporary satiety, or help reduce food intake.

Promote fat breakdown: Caffeine can activate lipase, promote fat breakdown, and release fatty acids into the bloodstream for energy supply.

Studies have shown that caffeine/coffee can increase the metabolic rate of individuals with normal weight and obesity, but in individuals with normal weight, the degree of fat oxidation also increases.

Antioxidants: Coffee is rich in antioxidants such as chlorogenic acid, which have various effects such as anti-inflammatory, promoting gastrointestinal motility, and gastric juice secretion. These substances help to reduce weight and fat accumulation.

Losing weight by drinking coffee is not very realistic

Caffeine can promote metabolism, but the weight loss effect is limited and the long-term effect is not significant.

A study shows that consuming 300 milligrams of caffeine per day can only consume an additional 79 calories of energy. According to the principle of weight loss, reducing 1 kilogram of body weight requires an average energy expenditure of 7200 kilocalories. Drinking around 3 cups of coffee per day (with an intake of 300 milligrams of caffeine) is not realistic to achieve a weekly weight loss of 0.5 kilograms to 1 kilogram.

There are several limitations to losing weight by drinking coffee, including:

Individual differences: Everyone has a different sensitivity to caffeine, and the effects vary from person to person.

Tolerance: Caffeine can temporarily increase metabolism, but the long-term effect is not significant and the duration is short. Moreover, long-term consumption of coffee can lead to tolerance and addiction, gradually weakening the weight loss effect.

Side effects: Excessive intake of caffeine can lead to side effects such as insomnia, anxiety, palpitations, dehydration, etc. Dehydration can cause temporary weight loss rather than true weight loss; Long term excessive consumption may also increase the risk of disease.

Carefully choose functional coffee

With the increasing attention paid to the concept of coffee for weight loss, there have also been some internet famous functional slimming coffees on the market.

The reporter noticed that in recent years, a bulletproof coffee has been sought after by many consumers online - adding salt free butter, coconut oil and other oil ingredients rich in MCT (medium chain triglycerides) to black coffee to supplement energy for those who temporarily adopt a ketogenic diet to lose weight.

Medical experts explain that bulletproof coffee has a high calorie content and is only suitable for specific dietary patterns, such as those who adhere to a ketogenic diet or a low carbohydrate, low calorie diet. Drinking bulletproof coffee can supplement the energy needed by the body, achieve a mild negative balance of energy, and have a slight weight control effect. If you break free from dietary control, the calorie content of bulletproof coffee will exceed the standard, and the more you drink, the fatter you will become.

In addition to bulletproof coffee, L-carnitine coffee is also a popular weight loss drink nowadays. Medical experts remind that theoretically speaking, L-carnitine can indeed play a certain auxiliary role in fat metabolism, but there are strict prerequisites for relying on it to lose weight. If there is a lack of medium to high-intensity exercise, it loses its role as a 'fat transporter'.

The 'correct way to open coffee'

To make coffee a "fat reducing drink", you need to master three techniques:

1. Control quantity

Not exceeding 400mg of caffeine per day (approximately 3-4 cups of black coffee)

Excessive intake of caffeine may also pose safety risks. At present, it is generally believed that the daily intake of caffeine should not exceed 400 milligrams, which is approximately 3-4 cups of coffee.

It should be noted that everyone's tolerance to caffeine varies. Some people can drink several cups a day without any problems, while others may feel uncomfortable after taking a few sips. If you experience discomfort such as insomnia, anxiety, trembling, stomach discomfort, increased heart rate, headache, nausea, and restlessness after drinking coffee, it may indicate that the tolerance level has been exceeded and you should pay attention to reducing the dosage.

In terms of drinking time, drinking coffee in the morning has the best effect, as it can refresh the mind and increase metabolic rate. Avoid drinking at night to avoid affecting sleep quality.

2. Drink "pure black coffee"

Black coffee itself has low calories, but many instant coffee or fancy coffee on the market now add a lot of white sugar, cream, vegetable fat powder, milk cap, etc. These are all sugar and oil, which are not healthy.

If you feel that black coffee is too bitter, adding some milk or formula is also acceptable.

3. Pay attention to eating balance

Although replacing some sweet drinks with black coffee can help reduce energy intake and control weight, it is still important to pay attention to food and movement balance. If you drink coffee while still eating big fish and meat, gulping down sugary drinks, and not exercising, you will also gain weight. Developing a reasonable diet and regular exercise habits is essential for better weight loss and achieving a healthy body weight.

(Comprehensive sources: CCTV News, Chengdu Release, China Center for Disease Control and Prevention, Scientific Refutation, etc.)

Worker's Daily Client "Le Health" Issue 789 [Editor: Tao Wen]