Nell’ambito del dimagrimento possiamo ascoltare ogni giorno pareri estremamente lontani e consigli contraddittori: il motivo per cui gli esperti di nutrizione non hanno ancora raggiunto una forma di accordo deriva dal fatto che l’individualità di ogni metabolismo è legato a prevalenze ormonali che variano da soggetto a soggetto e che influenzano necessariamente i processi di abbattimento del grasso più di quanto possano influenzare i processi di crescita muscolare.
Ne deriva quindi che se per le diete di aumento massa ci sono dei principi generalmente validi riconosciuti dagli esperti, per quanto riguarda la perdita di peso efficace e duratura, le diete consigliate siano molto differenti tra loro. Quello che conta per il soggetto è perdere grasso in maniera efficiente, conservando un assetto ormonale ottimale che una dieta restrittiva deve essere in grado di alterare in maniera controllata e funzionale all’obiettivo.
Qualsiasi dieta che preveda una restrizione calorica consente il dimagrimento a prescindere dalla ripartizione dei vari nutrienti. Una carenza alimentare o di un particolare macro-nutriente infatti determina una risposta del nostro corpo di adattamento per la sopravvivenza. Per dimagrire quindi bisogna determinare un deficit di calorie rispetto all’individuale consumo energetico:
Quest’ultima è da ritenersi la tecnica più valida considerando che è bene non superare mai il 20% di deficit calorico: si può ad esempio impostare un abbattimento delle calorie del 10% rispetto alla dieta normo calorica e aumentare del 10% il dispendio energetico attraverso l’attività fisica e l’utilizzo di specifici integratori. Le proteine ad esempio sono un prodotto molto interessante per il loro effetto termogenico rispetto ai carboidrati e ai grassi.
Il miglior approccio per la definizione muscolare si può ottenere attraverso tre principali strade:
In una dieta per dimagrire non bisogna eccedere nell’apporto così come nella diminuzione dei carboidrati e le proteine vanno calcolate in funzione del peso corporeo e dal tipo di attività fisica che l’individuo pratica: la quota proteica non va mai abbassata ed anzi eventualmente aumentata per contrastare i fenomeni catabolici e sfruttare l’effetto termo dinamico di questo nutriente, considerando che per essere utilizzate le proteine richiedono uno sforzo energetico superiore da parte del nostro corpo rispetto la stessa quantità di calorie apportate da carboidrati e grassi.
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