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今年3月,Science Daily就根据美国阿拉巴马大学提供的资料发表过一篇文章,大意是:破除喝水减肥的"神话"。该校营养学专家B. Kitchin指出:虽然水对人体来说非常重要,但它并不是减肥的"灵丹妙药"!
关于喝水减肥的第一个"神话"是:大量饮水能"燃烧"多余的卡路里(热量),但实际上只有一项研究证明确有其事,但结果显示成效很低。
第二个神话是:每天必须喝8杯水,每杯8盎司。喝水固然是维持体液平衡的主要方式,但除了喝水之外,还有很多其他方式可以为身体补充水分,比如喝碳酸饮料、喝咖啡和喝茶等。
第三个神话是:喝冰水有助于消耗更多热量。低温确实能促进散热,但它导致的热量消耗微乎其微,对减肥根本没会有太大助益。
最后,专家对减肥给出的建议是:吃低热量食物,包括水果、蔬菜、肉汤等。
以下是这篇报道的原文,链接是:http://www.sciencedaily.com/releases/2014/03/140312132315.htm
Debunking water myths: Weight loss, calorie burn and more
Drinking a lot of water is often advised to those who are trying to lose weight, but a nutrition expert at the University of Alabama at Birmingham says it is not the magic bullet to weight loss.
"There is very little evidence that drinking water promotes weight loss; it is one of those self-perpetuating myths," said Beth Kitchin, Ph.D., R.D., assistant professor of nutrition sciences. "I'm not saying drinking water isn't good; but only one study showed people who drank more water burned a few extra calories, and it was only a couple of extra calories a day."
Kitchin says another water myth is the consumption rule: eight 8-ounce glasses of water per day.
"Yes, people do need to get fluids; but it does not have to be water," Kitchin said. "There's no evidence that it melts away fat or makes you feel fuller, so if you don't like water it's OK."
While Kitchin says water is the best hydrator, fluid replacement does not have to be in the form of water. For those who do not like to drink water, Kitchin suggests:
Drinking a diet soda or green tea
Mixing mineral water with juice
Adding a low-calorie powdered beverage mix to water
Also, Kitchin says coffee and other caffeinated beverages do hydrate.
"People think coffee doesn't count, but actually it does," Kitchin said. "When you drink coffee, your body is retaining much of that fluid -- especially for people who are habituated to drinking caffeine, as the body adapts, resulting in a reduced loss of fluids."
A final water myth Kitchin wants to put to rest is that the temperature of drinking water affects weight loss chances.
"You will hear that ice-cold water helps burn extra calories," Kitchin said. "While there may be a few extra calories lost, it won't be nearly enough to make a dent in your weight-loss endeavors."
If losing weight is the goal, Kitchin suggests trying long-running weight management programs based on real research -- like EatRight by UAB or Volumetrics.
"These plans were built on the premise that if you eat lower-calorie, 'heavier' foods, you're not going to magically lose 25 more pounds than somebody on different diet, but it might help you feel fuller and not hungry," Kitchin said. "While drinking water may not help you lose weight, a focus on eating foods with high water content like fruits, veggies and broth-based soups can."
Story Source:
The above story is based on materials provided by University of Alabama at Birmingham. Note: Materials may be edited for content and length.
昨天,Science Daily又根据发表在《肥胖》(Obisity)杂志上的一篇最新论文撰写了一篇新闻报道,说临床试验证实佐餐饮料对减肥有正面作用。
哈哈,喝水无助于减肥,而喝饮料却有助于减肥,这是怎么回事?细细看看,原来这项研究的赞助方竟然是美国饮料协会(ABA)!尽管论文注脚中明确声明ABA与该文结果无关。
这项研究是由美国科罗拉多大学的科学家完成的,共有303人参加了为期12周的喝饮料(碳酸饮料、汽水或茶)与减肥的临床试验。喝饮料者减重13磅(44%),而喝水者减重9磅。喝饮料者中有64%的人至少减掉5%的体重,而喝水者中只有43%的人减掉这个体重。
有趣的是,喝饮料不仅减肥,而且还有其他健康效果:一是没有明显的饥饿感;二是总胆固醇和低密度脂蛋白(LDL)的血清水平显著降低;三是血清甘油三酯水平也大幅降低。这些血清指标的改善可以降低心脏病、高血压和2型糖尿病发作的风险。
关键的结论是,碳酸饮料与水一样能缩小腰围,并降低血压。所以,该文得出的最后结论是,佐餐饮料不会妨碍而是有助于减肥!
在此前的2012年和2013年,美国北卡罗来纳大学的类似研究结果表明,经过6个月的临床观察,喝饮料者的减肥效果与喝水者相比达到了显著性程度(减重5%)。
2009年完成的另一项研究表明,减肥成功者比不成功者喝的饮料多3倍。
以下是该文的详细内容,其链接为http://www.sciencedaily.com/releases/2014/05/140527085124.htm
Clinical trial reaffirms diet beverages play positive role in weight loss
A new study published today in Obesity, the journal of The Obesity Society, confirms that drinking diet beverages can help people lose weight.
"This study clearly demonstrates that diet beverages can in fact help people lose weight, directly countering myths in recent years that suggest the opposite effect -- weight gain," said James O. Hill, Ph.D., executive director of the University of Colorado Anschutz Health and Wellness Center and a co-author of the study. "In fact, those who drank diet beverages lost more weight and reported feeling significantly less hungry than those who drank water alone. This reinforces that if you're trying to shed pounds, you can enjoy diet beverages."
The 12-week clinical study of 303 participants is the first prospective, randomized clinical trial to directly compare the effects of water and diet beverages on weight loss within a behavioral weight loss program. Conducted simultaneously by researchers at the University of Colorado Anschutz Center for Health and Wellness in Aurora and Temple University's Center for Obesity Research and Education in Philadelphia, the study shows that subjects who consumed diet beverages lost an average of 13 pounds -- 44 percent more than the control group, which lost an average of 9 pounds. More than half of the participants in the diet beverage group -- 64 percent -- lost at least five percent of their body weight, compared with only 43 percent of the control group. Losing just five percent of body weight has been shown to significantly improve health, including lowering the risk of heart disease, high blood pressure and type 2 diabetes. The study was supported by an unrestricted educational grant from the American Beverage Association.
"There's so much misinformation about diet beverages that isn't based on studies designed to test cause and effect, especially on the Internet," said John C. Peters, co-author of the study and the chief strategy officer of the CU Anschutz Health and Wellness Center. "This research allows dieters to feel confident that low- and no-calorie sweetened beverages can play an important and helpful role as part of an effective and comprehensive weight loss strategy."
Study participants were randomly assigned to one of two groups: those who were allowed to drink diet beverages, such as diet sodas, teas and flavored waters, or those who were in a control group that drank water only. With the exception of beverage options, both groups followed an identical diet and exercise program for the duration of the study.
In addition to losing 44 percent more weight than the control group, the diet beverage group also:
Reported feeling significantly less hungry;
Showed significantly greater improvements in serum levels of total cholesterol and low-density lipoprotein (LDL) -- the so-called "bad" cholesterol; and
Saw a significant reduction in serum triglycerides.
Both diet soda and water groups saw reductions in waist circumference, and blood pressure.
This latest study adds to the body of research demonstrating that diet beverages do not hinder, but in fact help, with weight loss. In particular, two studies published in the American Journal of Clinical Nutrition by researchers from the University of North Carolina in 2012 and 2013 randomly assigned non-dieting participants to drink either water or diet beverages. While both groups cut their food intake significantly, after six months the diet beverage group had a greater likelihood of reaching a meaningful (5 percent) amount of weight loss compared to the control group. The diet beverage group also experienced a greater reduction in dessert consumption than the water group. Overall, the findings suggest that diet beverages do not fuel a preference for sweet foods and drinks.
Additional research published in 2009 on weight loss maintenance, drawn from the National Weight Control Registry, found that successful weight loss maintainers drank three times more diet beverages than those who had never lost weight.
The study was supported by the American Beverage Association (ABA), a trade association in Washington, DC.It was peer-reviewed and posted onwww.clinicaltrials.gov. Neither ABA, nor any of its members, was involved in any part of the study, its analysis or the writing of this paper.
Story Source:
The above story is based on materials provided by University of Colorado, Anschutz Medical Campus. The original article was written by Marcia Neville. Note: Materials may be edited for content and length.
Journal Reference:
John C. Peters, Holly R. Wyatt, Gary D. Foster, Zhaoxing Pan, Alexis C. Wojtanowski, Stephanie S. Vander Veur, Sharon J. Herring, Carrie Brill, James O. Hill. The effects of water and non-nutritive sweetened beverages on weight loss during a 12-week weight loss treatment program. Obesity, 2014; 22 (6): 1415 DOI: 10.1002/oby.20737
Credit: © alexlukin / Fotolia
既然边吃饭边喝饮料可以减肥,那应该就没有什么太深奥的分子机理,也不是可以用饮料中所含甜份"充饥"之类的说法可以解释的,因为茶叶里面并不含糖分。我想得很简单,那就是为了减肥喝饮料,一定要佐餐,就是边吃边喝,无非是饮料填饱了肚子,没有多余的空间放高热量饮食,自然也就减肥了。
由此推及,吃饭时喝茶甚至喝水也应该有同样的效果,难怪有人说喝水能减肥,有人又说喝水不能减肥,关键是看什么时候喝。看来广东人饮早茶的习惯可能是减肥的一记妙招。不过,这样会不会冲淡胃液、影响消化呢?
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