“漢堡配饅頭，再加一杯黑咖啡……”這樣吃真的能瘦嗎？

近日，演員張維伊自曝吃漢堡饅頭4天減重2.6斤，“漢堡饅頭減肥法”在網(wǎng)絡(luò)走紅，相關(guān)話題沖上熱搜。

A diet trend that replaces conventional meals with hamburgers and steamed buns has gained traction on Chinese social media after actor Zhang Weiyi said he lost 1.3 kilograms in four days.

視頻介紹，其核心吃法為：早餐黑咖啡搭配水煮蛋，午餐吃兩個漢堡。其中漢堡醬料減半、多加蔬菜。晚餐吃兩個饅頭。全天進食時間控制在8小時內(nèi)，同時多喝溫水。

In a video post, Zhang outlined the routine: a boiled egg and black coffee for breakfast, two burgers for lunch (with reduced sauce and extra vegetables), and two plain steamed buns for dinner. All meals are consumed within an eight-hour window, along with regular water intake throughout the day.

The so-called "burger-bun diet" quickly became a trending topic, drawing both curiosity and skepticism.

有網(wǎng)友稱其為 “快樂減脂天花板”，覺得能用漢堡、饅頭這類食物減肥，過程更輕松。也有網(wǎng)友質(zhì)疑，這本質(zhì)是靠饅頭和咖啡硬扛，難以長期堅持，營養(yǎng)也不夠均衡。

網(wǎng)友評論

中青報·中青網(wǎng)記者搜索發(fā)現(xiàn)，社交平臺上已有不少網(wǎng)友打卡這一減肥法， “漢堡減肥法”“窮鬼饅頭減肥法” 等類似方法也受到不少網(wǎng)友追捧。

圖源：某社交平臺

“漢堡饅頭減肥法”到底有用嗎？齊魯醫(yī)院減重與代謝外科主任劉少壯表示，在網(wǎng)絡(luò)上也關(guān)注到這一減肥方法，它本質(zhì)上屬于低熱量飲食法，是靠譜的減肥方式，但可能會引起便秘，最好再搭配上一斤蔬菜，營養(yǎng)才能更均衡。

Liu Shaozhuang, head of bariatric and metabolic surgery at Qilu Hospital of Shandong University, said the approach is essentially a low-calorie diet that may support short-term weight loss. However, he warned it could lead to constipation and advised consuming at least 500 grams of vegetables per day to maintain nutritional balance.

同時，醫(yī)生提醒，此減肥法適用于短期掉秤，并非健康減脂。長期易營養(yǎng)失衡、代謝下降，復(fù)食極易反彈，白饅頭還會造成血糖大幅波動。健康減脂應(yīng)保證均衡營養(yǎng)、合理熱量缺口，配合運動。

More importantly, doctors caution that the diet is not suitable for long-term weight management. It may increase the risk of nutrient deficiencies, slow metabolism, and lead to weight regain once normal eating patterns resume. Refined carbohydrates such as steamed buns can also cause rapid spikes in blood sugar.

如何做到更科學(xué)合理地減肥？

如何做到貼營養(yǎng)、貼肌肉而不長胖呢？杭州市中醫(yī)院內(nèi)分泌病科金劍虹主任有兩大建議。

So how can fat loss be achieved without sacrificing muscle or nutritional balance?

Jin Jianhong, director of endocrinology at Hangzhou Traditional Chinese Medicine Hospital in Zhejiang province, suggests two key principles: maintaining a balanced diet rich in high-quality protein, and incorporating regular resistance training to preserve muscle mass.

?富含優(yōu)質(zhì)蛋白的均衡膳食

首先是均衡膳食，每餐有蔬菜、蛋白、主食，且三類食物的量大致比例為2:1:1，再配上日均約1拳頭大小的水果。再者，選取優(yōu)質(zhì)蛋白類食物，紅肉如牛、羊、豬等畜類肉，白肉如禽類（雞、鴨、鵝、鴿等）、魚類、蝦蟹等，黃豆及其制品如豆?jié){、豆腐、豆干等，奶及奶制品如牛奶，奶酪等等。

?注重抗阻力的適量運動

根據(jù)WHO《關(guān)于身體活動和久坐行為指南》建議，所有成年人每星期至少需要進行150~300分鐘中等強度有氧運動。如果每周進行了至少2天的中等或較高強度的肌肉力量訓(xùn)練，如深蹲、引體向上、俯臥撐、負重臥推等還有額外的健康福利。

中醫(yī)認為，肥胖是由于人體陰陽失衡、臟腑功能失調(diào)等原因?qū)е碌?。因此，中醫(yī)減肥注重整體調(diào)理，通過調(diào)和陰陽、疏通經(jīng)絡(luò)、活血化瘀等方法，使機體功能恢復(fù)正常，減輕體重。

醫(yī)生提醒，普通人想要科學(xué)減重，管住嘴，邁開腿一直都是不變的真理，減肥永遠不是一蹴而就的過程，掉得越快，反彈的概率也越大。一般情況下，每周減重2-3斤的，每月減掉5-8斤是較為安全和合理的范圍。不然吃了大半個月饅頭，減的也只是水而不是脂，恢復(fù)正常飲食后，反彈復(fù)胖是必然的。

你減肥都用過什么方法？評論區(qū)聊聊！

來源：中國青年報綜合潮新聞、錢江晚報、@張維伊、讀嘉新聞、網(wǎng)友評論

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