Do you want to get fatter and fatter when you drink coffee? You need to change your ingredients and habits.

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Some people have one cup a day, others have several cups a day, and it is this popularity that has put Taiwan on the list of the world's top 10 coffee cities listed by USA Today (USA Today).

The saying that "no matter how busy I am, I will have a cup of coffee with you", which turns a simple drink into a beautiful relationship and temperature between people.

As a matter of fact, coffee is no exception all over the world, and all kinds of changes are becoming more and more popular, from the ingredients added, the methods of brewing and the colors drawn out to the level of showing off skills, and there are also various competitions in which talented people are selected to accelerate the promotion of the coffee industry. it also teaches you to follow up on fashion to improve the interest of life.

But then comes the question: when you drink more coffee for health because it contains antioxidants, you worry about whether you will drink too many calories and fat, not only getting fatter and fatter, but also increasing blood cholesterol that interferes with cardiovascular health.

Dietary nutrition experts and coffee makers teach you a few steps, starting with choosing wholesome ingredients and changing your drinking habits.

a. Choose wholesome ingredients

In fact, a small cup of black coffee has only 2 calories! To put it bluntly, the sources of high calories are additives such as milk and sugar. The brand specially adjusts a large cup of "flavored coffee". According to the flavor items, it contains fresh milk, fresh cream, fructose, or hazelnut syrup, caramel liquid, chocolate, cinnamon, nutmeg and other different seasonings, with a total calorie equivalent to a small meal. For example, about 600c.c. Caramel lattes, fresh milk and whipped cream (whipped cream, or whipped cream) account for 2%, with 530 calories and 15 grams of fat. A white-collar office worker should eat no more than 1500 calories a day and no fat 450calories a day, that is, 50g. Three cups will make you reach the high standard of calories and fat in a day, and there is no room for other foods.

It is recommended that you try to limit the calories of a cup of coffee to less than 100 calories. Here are eight tips to learn.

1. Switch to low-calorie sweetener

Instead of adding cube sugar, tablespoon granulated sugar or liquid fructose, use low-or no-calorie sugar substitutes, such as sucrose (trade name Splenda). The amount of added sugar should be reduced according to the packing instructions. Have coffee in the restaurant and ask if there is a substitute. Remember to avoid sugar substitutes containing "aspartame", which can cause cancer and cause headaches in some people. Ms. Keri Gans, a dietitian of the Institute of Nutrition and Diet (Academy of Nutrition and Dietetics), suggests that the amount of sugar substitute should not exceed 4 packs a day. The main point is to reduce the sweeteners step by step, preferably without adding them at all.

If you are addicted to sweets, just add the lowest black sugar, which contains calcium, magnesium and iron, replenishes the calcium that may be lost when drinking coffee, and has a calming effect. But be careful not to choose black sugar that is too dark.

two。 Switch to milk or soy milk or soy milk

Full-fat milk is flavored, but high in calories, switch to skim or low-fat milk, or replace it with soy milk, coconut milk or almond milk.

There is no need to remove milk when drinking coffee. The calcium that the body may lose can be made up with 1 to 2 tablespoons of fresh milk.

3. Absolutely no cream (milk ball) or milk powder

Most of this kind of artificially prepared "coffee companion" contains no milk at all, and the trans fatty acids produced by hydrogenated vegetable oils, which are difficult to metabolize, are very sad blood vessels.

4. Say goodbye to whipped cream

Whipped cream is the standard ingredient in most specialty coffees, but it can add 80 to 120 calories per cup.

5. Ask the store to "have more milk foam"

Leave more cup space for the dense milk foam. Cappuccino based on espresso, with more foam, reduces calories by 40 calories compared to traditional lattes.

6. Choose tower products carefully (toppings)

The paste sauce sprinkled on top of the coffee is slightly delicious, but the conditioner is required not to add thick syrup or chocolate sauce, and at least halve the amount if you are greedy. 1 tablespoon of chocolate sauce can reach 50 calories. When drinking coffee at home, try replacing syrup with special flavors and good for your health, such as sugar-free organic cocoa powder, cinnamon powder or nutmeg powder.

b. Change drinking habits

1. Order a small cup of capacity

This is the best way to reduce calorie intake. Those who are used to drinking extra large cups will be changed to large cups, and then to medium cups, gradually decreasing. In the case of a latte, it will be reduced by about 50 calories. A single espresso has only six calories. Sugar-free + skim milk latte or cappuccino, 1 cup a day, is enough.

two。 Switch to black coffee

Speaking cruelly, nutrition experts unanimously suggested that pure black coffee without milk and sugar is the best, easy to make and relatively cheap, while small cups of calories are only 2 calories! If there is nothing wrong with your wallet, drip-filter hand-made coffee tastes better. If you like to taste something new, you might as well have a more mellow and refreshing cup of cold brewed coffee (cold brew coffee). The large cup has only 5 calories.