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Integratori di proteine per perdere grasso
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.
Perdere grasso con la dieta e le proteine
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:
- diminuendo l’apporto di calorie attraverso la dieta,
- aumentando il consumo di calorie e intervenendo cioè sull’allenamento e sulla termogenesi
- e come terza strada è possibile intervenire su entrambi i fattori in sinergia.
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.
Tre diversi metodi alimentari per la definizione muscolare
Il miglior approccio per la definizione muscolare si può ottenere attraverso tre principali strade:
- la dieta a zona, che ripartisce i nutrienti nelle percentuali 40 30 30 consente di dimagrire in maniera graduale ma tuttavia non riesce a portare il soggetto a uno stato massimo di definizione muscolare per via di un’eccessiva presenza di grassi e una consistente quantità di carboidrati che generano un ambiente non troppo favorevole alla degradazione dei tessuti grassi;
- la dieta con pochi grassi e alti carboidrati è quella tipicamente consigliata dai nutrizionisti ma adattata con una giusta quantità di proteine: questa è la scelta della maggior parte dei nutrizionisti fino agli anni 90 per cui la necessità di definire la propria muscolatura portava a consumare di più impostando un volume di allenamento superiore e associando attività aerobica. Non era per loro necessario introdurre tante proteine poiché era impossibile incrementare ulteriormente la massa muscolare e ritenendo sufficiente riuscirla a conservare grazie ad una quota più elevata di carboidrati con un effetto anticatabolico superiore ai grassi – che andavano ridotti in maniera drastica.
- La terza strada è quella di una dieta con alto contenuto di proteine e bassi carboidrati e bassi grassi, una tecnica tornata di moda a partire dagli anni 2000 ma già ampiamente diffusa negli anni 70. Alla base di questa strategia c’è l’abbattimento dei carboidrati, una dieta ipocalorica e una condizione costante di insulina medio – bassa, con l’accompagnamento di una dose di proteine più elevata facendo attenzione al giusto apporto di leucina per lo stimolo alla sintesi proteica.
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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