“汉堡配馒头，再加一杯黑咖啡……”这样吃真的能瘦吗？
近日，演员张维伊自曝吃汉堡馒头4天减重2.6斤，“汉堡馒头减肥法”在网络走红，相关话题冲上热搜。
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.
视频介绍，其核心吃法为：早餐黑咖啡搭配水煮蛋，午餐吃两个汉堡。其中汉堡酱料减半、多加蔬菜。晚餐吃两个馒头。全天进食时间控制在8小时内，同时多喝温水。
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.
有网友称其为 “快乐减脂天花板”，觉得能用汉堡、馒头这类食物减肥，过程更轻松。也有网友质疑，这本质是靠馒头和咖啡硬扛，难以长期坚持，营养也不够均衡。
网友评论
中青报·中青网记者搜索发现，社交平台上已有不少网友打卡这一减肥法， “汉堡减肥法”“穷鬼馒头减肥法” 等类似方法也受到不少网友追捧。
图源：某社交平台
“汉堡馒头减肥法”到底有用吗？齐鲁医院减重与代谢外科主任刘少壮表示，在网络上也关注到这一减肥方法，它本质上属于低热量饮食法，是靠谱的减肥方式，但可能会引起便秘，最好再搭配上一斤蔬菜，营养才能更均衡。
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.
同时，医生提醒，此减肥法适用于短期掉秤，并非健康减脂。长期易营养失衡、代谢下降，复食极易反弹，白馒头还会造成血糖大幅波动。健康减脂应保证均衡营养、合理热量缺口，配合运动。
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.
如何做到更科学合理地减肥？
如何做到贴营养、贴肌肉而不长胖呢？杭州市中医院内分泌病科金剑虹主任有两大建议。
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.
❶富含优质蛋白的均衡膳食
首先是均衡膳食，每餐有蔬菜、蛋白、主食，且三类食物的量大致比例为2:1:1，再配上日均约1拳头大小的水果。再者，选取优质蛋白类食物，红肉如牛、羊、猪等畜类肉，白肉如禽类（鸡、鸭、鹅、鸽等）、鱼类、虾蟹等，黄豆及其制品如豆浆、豆腐、豆干等，奶及奶制品如牛奶，奶酪等等。
❷注重抗阻力的适量运动
根据WHO《关于身体活动和久坐行为指南》建议，所有成年人每星期至少需要进行150~300分钟中等强度有氧运动。如果每周进行了至少2天的中等或较高强度的肌肉力量训练，如深蹲、引体向上、俯卧撑、负重卧推等还有额外的健康福利。
中医认为，肥胖是由于人体阴阳失衡、脏腑功能失调等原因导致的。因此，中医减肥注重整体调理，通过调和阴阳、疏通经络、活血化瘀等方法，使机体功能恢复正常，减轻体重。
医生提醒，普通人想要科学减重，管住嘴，迈开腿一直都是不变的真理，减肥永远不是一蹴而就的过程，掉得越快，反弹的概率也越大。一般情况下，每周减重2-3斤的，每月减掉5-8斤是较为安全和合理的范围。不然吃了大半个月馒头，减的也只是水而不是脂，恢复正常饮食后，反弹复胖是必然的。
你减肥都用过什么方法？评论区聊聊！
来源：中国青年报综合潮新闻、钱江晚报、@张维伊、读嘉新闻、网友评论
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