营销话术证据 B · meta 分析
喝水都胖
真相
水零热量, 不可能变脂肪. 一天浮动 1-2 kg 是水: 糖原结合水 3-4:1 (Olsson & Saltin 1970) + 钠潴留 + 激素. 看 2 周趋势, 别天天称.
机制速览
糖原会绑住水，钠会留住水。一觉醒来秤上多出来的 1-2 公斤，几乎一定是这两件事，不是脂肪。
来源（2）
- Olsson, K. E., & Saltin, B. (1970). Variation in total body water with muscle glycogen changes in man. Acta Physiologica Scandinavica, 80(1), 11-18. About 3-4 g of water is stored with each gram of muscle glycogen; a carbohydrate-rich diet raised total body water by ~2.2 L, attributed to glycogen storage.
- National Academies of Sciences, Engineering, and Medicine. (2019). Dietary Reference Intakes for Sodium and Potassium. National Academies Press. The PubMed book abstract (PMID 30844154) gives no reference values; it says the report updates the sodium and potassium DRIs with an expanded model that adds chronic-disease endpoints (the Chronic Disease Risk Reduction Intake). The numeric AIs and CDRRs were not re-read for this note (abstract).