Храните които консумираме доставят на тялото ни така нужните микро и макронутриенти. Това са различните минерали витамини, белтъчини, въглехидрати и мазнини.

Но чрез всички тези неща ние си набавяме и нужните калории за да може тялото ни да функционира правилно.

Независимо дали търсим начини как да отслабнем или как да качим мускулна маса голямата част от резултатите ни ще зависи от калориите които примаме. Ето какво имам предвид под това:

  • Ако искаме да отслабнем приемът на по-малко калории от колкото изгаряме е от най-голямо значение.
  • Ако искаме да качим мускулна маса приемът на повече калории от кокото горим е най-сигурният начин да постигнем това.
  • Ако искаме да поддържаме едно и също тегло това отново зависи от баланса между прием и изразходване на калориите.

Какво е хипокалорийна диета?

Хипокалорийната диета (или хипокалориен баланс) е просто диета при която консумираме по-малко калроии от колкото изразходваме.

Това е една от задължителните и най-добри подходи към свалянето на ненужните килограми, препоръчват от много експерти и учени.

Такава диета може да се постигне по два основни начина:

  • Чрез ограничаване и намаляване на калорийния прием.
  • Чрез увеличаване на физическата активност или с други думи изгарянето на повече калории.

Какво може да се яде по време на хипокалориен режим?

Такава диета може да ви помогне за успешното сваляне на ненужните килограми на базата на приема на калории.

Това за което става на въпрос е че са важни калориите. Не е нужно да избягвате някакви определени храни и да се ограничавате. Нещо често срещано при различни строги диети е че се яде примерно диня или зелева супа и се пие кафе за отслабване. Това си е чисто гладуване с което измъчвате и себе си и организма Ви. И нека не забравяме колко вредно за здравето е това.

На практика можете да отслабнете и ядейки шоколад стига да съобразите калориите от него и калориите които изразходвате. Това си е чиста математика и това е важно да знаете. Все пак нека не забравяме че консумирането само на шоколад не е добра идея и по никакъв начин не е здравословно или препоръчително.

Хипокалорийната диета е сравнително лесна и разбираема защото при нея няма ограничение върху самите видове храни а върху общите калории.

Тук няма забранени храни за ядене но все е препоръчително да се придържате към здравословно хранене. Тенденцията е да се придържаме към нискалорийни храни.

Така като всичко зависи от броя на калориите то най-важното нещо е да определите от колко калории се нуждаете.

Колко трябва да се яде?

Ако се храните с 500 калории по-малко на ден от това което изразходвате това ще се равни на приблизително 500 гр. свалено тегло след седмица. Това е така защото приблизително се смята че 1 килограм се равнява на 7000 калории.

Ако примерно консумирате по 2500 калории, стремете се да намалите това до 2000.

Калориите за отслабване при жените могат да бъдат около 1200 до 1600 а при мъжете 1500 до 2000.

Това е само за пример защото тези числа могат да варират изключително много според индивидуални фактори като:

  • Метаболизъм
  • Пол
  • Възраст
  • Физическа активност, и др.

Можем ли да сме на хипокалорийна диета и да качваме мускулна маса?

Въпреки че нискокалорийната диета е предимно насочена към сваляне на мазнините то не всички искат да постигнат само това. В интерес на истината смятам че не зависимо дали сте мъже или жени всички трябва да се стремят към запазването на мускулната маса и евентуалното и покачване.

Това не само допринася за една много по-красива фигура и тяло, но това поддържа метаболизма ни бърз, потиска апетита, повишава мускулната сила, поддържа костите ни здрави, възможно е да подобри инсулиновата чувствителност и редица други положителни ефекти вътху здравето ни. (1, 2)

Въпреки че не винаги е толкова просто то е доказано че при прием на малко калории е важно да приемаме адекватни количества протеин. Това е от полза за всички без значение от целта (покачване на мускулна маса или сваляне на мазнините).

При добър прием на протеин при нисковъглехидратни диети се запазва мускулната маса повече.

By Admin

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