Deficit calorico e dimagrimento
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Sentiamo spesso parlare di deficit calorico. Ma che cos’è? Che cosa significa?
Il deficit calorico è una situazione che si viene a creare quando il numero di calorie ingerite risulta inferiore al numero di calorie che il corpo necessita per mantenere il nostro peso corporeo. Questo ingerire meno kcal di quelle che il corpo necessita porta inevitabilmente ad una perdita di peso.
Tutte le diete miracolose che diventano purtroppo famose, seguono una linea chiara: un deficit calorico. Il problema di queste diete è che per essere così miracolose e adatte a tutti devono avere un taglio calorico importante, troppo. E così, qualsiasi sia la magia o lo “studio” di queste diete (tra virgolette perchè l’unico studio che c’è dietro queste diete è di marketing, per come fregarvi i soldi) in verità c’è un deficit calorico che per andar bene a tutti sarà enorme. Queste diete infatti sono di circa 700-800 kcal. Ovvio che ci sia un dimagrimento, il problema viene dopo, quando si riprendono tutti i kg persi con gli interessi, in più con un metabolismo rallentato.
Per dimagrire bisogna ricercare un deficit calorico e come abbiamo visto nell’articolo “Come creare una dieta”, dobbiamo sapere quante kcal ci servono durante la giornata. Bisogna essere consapevoli di quello che il nostro corpo richiede, non significa essere ossessionati, significa semplicemente conoscere il proprio corpo. Io so quanti km faccio con un pieno con la mia macchina, perchè non dovrei sapere quante kcal mi servono per mantenere il mio peso?
Quante kcal tagliare per dimagrire bene?
Io consiglio un taglio di 300 kcal circa. Più i risultati saranno lenti e più saranno duraturi. Bisogna avere un approccio sano quotidiano, fare i bravi per 3 mesi e poi ritornare alle vecchie abitudini è un fallimento. Il cambiamento deve partire dalla testa, bisogna avere consapevolezza e pazienza.
Perdere 8 kg in un mese, ad esempio, si può ma ci saranno solo problemi in futuro. Si rischia di perdere massa magra e liquidi (e il nostro obiettivo è perdere grasso) e di stallare, ovvero di fermarsi con i risultati nonostante la dieta ipocalorica.
Dimagrire bene è davvero così troppo semplice che le persone preferiscono le false speranze, il tutto e subito, la pozione dimagrante magica e soprattutto il non far fatica.
Perdere molti kg in poco tempo porterà il corpo ad una sorta di risparmio energetico, ci si muoverà di meno e si tenderà a risparmiare energia. In pratica il corpo dice: “mi dai da mangiare poco? Come faccio ad andare avanti? Rallento i ritmi di vita.” Questo è il rallentamento del metabolismo. Se invece i cambiamenti sono lenti e costanti il corpo si adatta dimagrendo bene, perdendo grasso!
Il deficit calorico non si ottiene solo con l’alimentazione
Il primo pensiero quando si parla di deficit calorico va all’alimentazione. Invece dobbiamo pensare soprattutto al movimento! Muoversi di più porterà ad un consumo di calorie. Abbiamo detto prima che l’ideale è un taglio di 300 kcal al giorno. Ecco, facendo un buon allenamento si bruciano dalle 300 alle 500 kcal. Quindi capiamo che non serve stravolgere la propria dieta molte volte.
Fare movimento inoltre migliorerà la qualità della perdita di peso. Un mix di attività muscolare e cardiovascolare è l’ideale per la propria salute. La parte di pesi per migliorare la qualità muscolare (e abbiamo visto anche come 1 kg di muscolo permette di “alzare il metabolismo” di 24 kcal circa al giorno), l’attività cardiovascolare invece è importante per la salute e anche per abituare le cellule ad ossidare i grassi.
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