{"id":385,"date":"2017-06-01T06:17:26","date_gmt":"2017-06-01T06:17:26","guid":{"rendered":"https:\/\/cater.ro\/fitnessplanet\/?page_id=385"},"modified":"2024-02-01T06:43:39","modified_gmt":"2024-02-01T06:43:39","slug":"regimurile-de-infometare","status":"publish","type":"page","link":"https:\/\/cater.ro\/fitnessplanet\/ghidul-scaderii-greutate\/regimurile-de-infometare\/","title":{"rendered":"regimurile de \u00eenfometare"},"content":{"rendered":"

Regimurile de infometare<\/strong><\/h2>\n

Nu numai sportivii care trebuie sa se incadreze intr-o anumita categorie de greutate pentru competitie recurg la masuri drastice pentru scaderea in greutate, ci si multi dintre oamenii care se chinuie sa se incadreze in niste tipare impuse de moda actuala. O mare parte dintre dietele pe care le gasim prin reviste sau pe net presupun de fapt infometarea si privarea organsimului de nutrienti absolut necesari pentru o buna functionare.
\nDespre asa-zisele „regimuri de infometare”, in care indivizii consuma uneori chiar mai putin de 500 kcal\/zi a fost dovedit de catre oamenii de stiinta ca induc scaderea in greutate, mai mult de 60% prin pierderea de masa musculara si 40% din depozitele adipoase.<\/p>\n

Evident, o mare parte din pierdere este datorata apei eliminate, insa se pierde si o cantitate importanta de proteine. Dietele de infometare se bazeaza de obicei pe un aport foarte redus de carbohidrati, care este insuficient pentru asigurarea necesarului organismului si pentru refacerea depozitelor.
\nPentru fiecare gram de glicogen utilizat de organism, sunt consumate in procesul metabolic cate 3 grame de apa. Continutul total de glicogen al organismului este de aproximativ 800 g, deci daca este metabolizat in intregime, se vor pierde si apoximativ 2400 g apa. In plus, atunci cand nu mai exista glicogen, organismul utilizeaza acizii grasi liberi ca sursa de energie si astfel apar corpii cetonici, produsi rezultati din metabolismul acizilor grasi liberi, care se acumuleaza in sange dand nastere la instalarea cetozei, o stare ce atrage dupa sine pierderea de apa.<\/p>\n

Intr-un regim de infometare de 30 de zile, in primele 3 zile se golesc depozitele de carbohidrati. Apa se pierde masiv in prima sapatamana, dupa care pierderea scade bursc, fiindca altfel ar pune in pericol chiar existenta individului. Proteinele structurale scad constant pe toata durata regimului. La fel si stratul adipos.
\nMatematic si fiziologic este imposibil ca o persoana sa piarda mai mult de 1,8 kg de grasime pe saptamana, chiar in conditiile unui post total. Pentru a pierde 1 kg de grasime e nevoie de un deficit de 7000 kcal. Presupunand ca un individ are rata metabolismului bazal de 2500 kcal si intra intr-o perioada de post total, el va realiza un deficit de 2500 kcal pe zi. Asta inseamna ca ar putea sa piarda teoretic aproximativ 300 g de grasime pe zi, insa cercetatorii au aratat ca in perioadele de post rata metabolismului bazal se reduce cu 20-25%. Prespunand o scadere de numai 20%, inseamna o pierdere de 260 g pe zi, deci intr-o saptamana se vor elimina aproximativ 1,8 kg grasime.<\/p>\n

Daca ar creste nivelul de efort, pierderea ar fi mai mare, dar e greu de presupus ca o persoana, chiar un sportiv mai poate face efort sustinut in perioade de post total sau chiar cu un aport minim de energie. De obicei, pierderile prin astfel de regimuri sunt rapid recastigate atunci cand individul incepe sa manance normal.<\/p>\n

Motive pentru care nu ar trebui sa regurgeti la diete hipocalorice extreme (regimuri de infometare)<\/p>\n

Se reduce rata metabolica
\nIn termeni simplii – daca mananci mai putin, „arzi” mai putin. Restrictia calorica severa induce o reducere a ratei metabolice cu 20-30%, putand ajunge in unele cazuri si pana la 45%. Iata de ce, dupa un regim hipocaloric drastic, mentinut timp prelungit, puteti sa mancati foarte putin si tot nu veti mai slabi. Se stie ca ultimele 4-5 kg sunt cel mai greu de dat jos.<\/p>\n

Scade masa musculara
\nEste cel mai nefericit efect secundar. Dupa regimuri drastice se poate pierde pana la 40% din masa slaba (incluzand aici muschii si organele interne). In special dietele care impun reducerea cantitatii de carbohidrati, induc eliminarea depozitelor de glicogen si a apei. La acestea se adauga pierderea masei musculare si in mai mica masura eliminarea depoiztelor adipoase. Este cea mai proasta combinatie posibila.<\/p>\n

Creste activitatea enezimelor cu rol in depozitarea grasimii si reducerea activitatii enzimelor lipolitice
\nPractic organismul se protejeaza, favotizand activitatea acelor enzime cu rol de stimulare a formarii de depozite adipoase.<\/p>\n

Se reduce secretia de hormoni tiroidieni
\nAcesti hormoni sunt responsabili de reglarea ratei metabolismului bazal. O cantitate mai redusa de hormoni tiroidieni induce o reducere a RMB si astfel vor fi consumate mai putine calorii.<\/p>\n

Creste riscul de a castiga mai multe kilograme dupa oprirea curei de slabire
\nLa putin timp dupa ce organismul incepe sa functioneze mai „economic” veti atinge o faza de platou, deci nu veti mai slabi. In aceasta faza multi oameni renunta la regimul de slabire, fiindca sunt nevoiti sa reduca si mai mult cantitatea de calorii ingerate, ceea ce produce o puternica senzatie de foame si frustrare. In momentul cand renunta la regim si incep sa manance „normal”, kilogramele se acumuleaza ajungand la greutatea initiala, dar acum avand mai putina masa musculara si un RMB mai scazut. Din acest motiv, ceea ce inainte era un regim alimentar de intretinere, acum poate fi considerat surplus, deci exista sanse sa se ingrase mai mult decat inainte. Acesta este efectul „yo-yo”, care poate continua ani de zile.<\/p>\n

Creste pofta de mancare
\nRegimurile de infometare stimuleaza apetitul, in incercarea de a determina individul sa manance mai mult. Senzatia acuta de foame este uneori atat de puternica incat oricata vointa ar avea cineva, instinctul de hranire devine dominant si cura este abandonata.<\/p>\n

Scade capacitatea de efort fizic
\nAceste regimuri drastice reduc capacitatea de a sustine o activitate fizica intensa, cum ar fi antrenamentul sau munca fizica grea. Capacitatea de antrenament este foarte importanta si nu trebuie sacrificata.<\/p>\n","protected":false},"excerpt":{"rendered":"

Regimurile de infometare Nu numai sportivii care trebuie sa se incadreze intr-o anumita categorie de greutate pentru competitie recurg la masuri drastice pentru scaderea in greutate, ci si multi dintre oamenii care se chinuie sa se incadreze in niste tipare impuse de moda actuala. O mare parte dintre dietele pe care le gasim prin reviste […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":339,"menu_order":7,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-385","page","type-page","status-publish"],"yoast_head":"\nFitnessPlanet<\/title>\n<meta name=\"description\" content=\"fitness timisoara\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cater.ro\/fitnessplanet\/ghidul-scaderii-greutate\/regimurile-de-infometare\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FitnessPlanet\" \/>\n<meta property=\"og:description\" content=\"fitness timisoara\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cater.ro\/fitnessplanet\/ghidul-scaderii-greutate\/regimurile-de-infometare\/\" 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