[Nutrition School] Things about weight loss! Invisible sugar and fat - instant coffee

As the saying goes: Being fat ruins everything!

From love, friendship, family, to work, life, studies, health, and disease, everything is affected.

There have always been cases where if you don't lose weight in March, you will feel sad in April, passers-by will disappoint you in May, your boyfriend will die in June, you will get tanned in July, you will stay indoors in August, you will get fatter in September, you will be tired of blind dates in October, no one will accompany you in November, you will have no measurements in December, you will get fatter in January, and you will not know who you are in February.

It's July now, is all I have left to do is get a tan?

The director of the Clinical Nutrition Department of the Third Hospital of Xi'an tells you: It is never too late to start losing weight! But it does not mean blindly and arbitrarily dieting or "trying all kinds of medicines", but healthy, reasonable, gradual, sustainable and acceptable weight loss!

Starting from today, I will slowly tell you about weight loss based on my own practice in managing people who are losing weight!

1Why is today's topic instant coffee?

Fat people always think that they don’t eat much, but they ignore many details, which are the hidden culprits of weight gain.

One of the people I manage who is trying to lose weight loves to drink instant coffee. This morning, when I was drinking it, I remembered it and quietly asked me about it. I was still wondering why I couldn't lose a pound of fat. Let's take a look at the reasons!

2What does instant coffee contain?

From the nutritional information table, we can see that 100g of instant coffee contains 78.1g of carbohydrates (actually just sugar) and 14.4g of fat. One pack a day means an extra intake of 13.3g of sugar, 2.5g of fat, and a total energy of 75.7kcal! What does one pack a day mean? In a month, an extra intake of 399g of sugar, 75g of fat, and a total energy of 2265kcal, which is roughly equivalent to the energy supply of 251.7g of fat, or half a pound of fat! This is one of the reasons why I can't lose that pound of fat!

This is just a small additional intake that is often overlooked by overweight or obese people. 17g seems like a small amount. There are many other overlooked foods that are not conducive to weight control. When you add them all together, you can understand why you are fat!

3 Isn’t it said that coffee has benefits?

So why do some studies say that coffee can help you lose weight? Let me explain:

Studies have shown that it is not the auxiliary ingredients in coffee that work, but caffeine, which can stimulate "brown fat", which is also called "good fat". Although it is also called fat, it works differently from other fats in the human body. It usually generates heat by burning sugar and fat in response to cold. (Therefore) enhancing its activity can improve blood sugar control and blood lipid (cholesterol) levels, such as honey and dried fruits, and burning extra calories can help lose weight; there are also reports that it can regulate intestinal microecology, which is beneficial for weight loss and metabolic syndrome.

Another type of fat, white adipose tissue (WAT) or "white fat," is the "bad fat" that makes us gain weight and stores unburned calories.

But the coffee that is good for weight loss is pure coffee, black coffee, without sugar, emulsion, non-dairy creamer, milk, etc. ! Cappuccino full of sugar will not help you lose weight!

So I always say "There is no junk food, only junk eating methods!"

Caffeine is a good thing, but for the sake of taste, eating habits, or the fat genes in our bodies, we add a lot of substances that are not conducive to weight control when we drink it. Also because of this need, manufacturers have created many unhealthy combination foods.

If you want to avoid eating something good that is bad for your health, there are several ways:

1. Learn to understand and use the nutritional information of products;

2. If you cannot fully understand the nutrition facts table or are too lazy to read it, consult a professional clinical nutritionist;

3. The simplest way is to just not eat it.

Think carefully about what invisible "fat factors" you may have. Energy is always conserved!

Okay, that's it for today, we'll continue next time.

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References:

1. Caffeine exposure induces browning features in adipose tissue in vitro and in vivo. Sci Rep. 2019 Jun 24;9(1):9104.

2. Effect of coffee or coffee components on gut microbiome and short-chain fatty acids in a mouse model of metabolic syndrome. Sci Rep. 2018 Nov 1;8(1):16173.

(Article source: Clinical Nutrition Department)

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