Koľko kalórií treba spáliť na stratu kila tuku?

Koľko kalórií treba spáliť na stratu kila tuku?


Ak chceš chudnúť, musíš si vytvoriť kalorický deficit. Okej, veď to už vieš. A počul si o tom, že na chudnutie pol kila tuku týždenne je vhodné vytvorenie denného deficitu v hodnote 500 kalórií? 3500 kalórií za týždeň a si ľahší o pol kila tej trasľavej srandy. Krásne, také jednoduché. No len škoda, že to nie je až také jednoznačné a do hry vstupujú aj ďalšie faktory.

Pre jednoduchosť budem uvádzať, že 1 libra (454g) je pol kila.

Všetko to začalo ešte v roku 1911, keď pán Bozenrad prišiel na to, že tuková hmota obsahuje 87% čistého tuku. Zvyšok sú proteíny a voda.
Z tohto čerpal pán Wishnofsky v roku 1958, keď chcel zistiť, koľko kalorickej hodnoty v sebe má pol kila telesnej váhy. Nie tuku, ale telesnej váhy. Takže ak si zoberieme, že pol kila tukovej hmoty (1 libra = 454g) obsahuje 87% tuku, a keďže vieme, že 1g tuku má energetickú hodnotu 9 kalórií, tak 454g tuku by malo mať hodnotu cca 3500 kcal (454 x 9 x 0,87 = 3555). 
A tu to máme. Z tohto to celé vzniklo a je smutné, že z toho čerpajú fitness blogy, stránky a pod. až dodnes. To, že to nie je také jednoznačné, potvrdila moderná veda niekoľkokrát. Dnes existuje niekoľko metód a vzorcov ( napr. tu ), ktoré rátajú aj s premennými ako počiatočná hodnota telesného tuku, trénovanosť, vek, pohlavie apod. Aké presné sú, to je ťažko povedať, avšak na aký – taký obraz môžu poslúžiť.

Dôležitý je počiatočný stav telesného tuku. Obéznejší ľudia jednoducho stratia tuk skôr, ako tí vytrénovaní s nižším podielom tuku. Napríklad dvaja chlapi, jeden 120 kilový s 30 kilovou nadváhou a druhý 80 kilový vo forme, by sa dali na ten istý tréningový program a stravovací plán s deficitom 500 kalórií denne, tak by po týždni mali zhodiť tak isto. No ale je jasné, že to tak nebude. Ten s nadváhou by mohol zhodiť 2 kilá a druhý pol kila.

Prvé kilá sa vždy zhadzujú najľahšie. Veľa zo stratenej váhy je totiž aj voda. Pravdou je, že u obéznych ľudí je hodnota na stratu pol kila váhy ešte menšia ako tých „magických“ 3500 kalórií. 
Ukázala to napr. táto štúdia, keď hodnota na stratu pol kila váhy bola v priemere 2200 kcal/týždeň za prvý mesiac. Štúdia pokračovala a po 6 mesiacoch hodnota na stratu pol kila stúpla až na takmer 3000 kcal/týždeň. Po prvé, je to teda niečo iné ako 3500 kcal a po druhé,  je tu rozdiel 800 kalórií týždenne na schudnutie pol kila v období medzi 1. a 6. mesiacom. 
Tu vidíme, že telo si pomaly zvyklo na nové podmienky a (bohužiaľ) sa tuku už nevzdáva tak ľahko. Ak je dlhšie v diéte s rovnakým deficitom, po čase si zvykne a chudnutie pôjde pomalšie. Do hry vstupujú zmeny na hormonálnej a nervovej úrovni, znižuje sa termický efekt jedla a nastávajú ďalšie metabolické procesy. Telo si totiž stále pamätá na časy, keď sme potravu, ktorej bol nedostatok, museli loviť a má v sebe princíp prežitia, takže energiu chce vo forme tuku ukladať na horšie časy. Avšak doba sa zmenila a tej energie v podobe potravy máme až prebytok. Teda, väčšinou.

Chybou u Wishnofského modelu je taktiež to, že predpokladá konštantnosť. 
Dajme tomu, že by niekto pil plechovku koly každý deň. To je 140 kalórií. Vymenil by to za vodu. Tá má 0 kalórií (pre istotu). Ak by nič iné vo svojom príjme okrem koly za vodu nezmenil, za ten rok by ušetril 51 100 kalórií (365 dní x 140 kcal). Pre 30 ročnú ženu, s výškou 168 cm, váhou 76 kg a BMI 27 by to teda podľa modelu „3500 kcal“ znamenalo, že za rok schudne cca 7 kíl. Nové modely predpokladajú 2,6 kg (Thomas), 3,7 kg (Hall) a 3,8 kg (Antonetti). Chudnutie sa časom spomaľuje. To môžeš vidieť na grafe nižšie ( váha je uvedená v librách). Ak spriemerujume novšie metódy, dostaneme ani nie polovičnú ( 3,37 kg ) schudnutú hmotnosť oproti zastaranému Wishnofskému modelu.

12 mesačná strata váhy podľa rôznych modelov. Zdroj: goo.gl/x47FQv

Deficit 3500 kalórií týždenne so stratou pol kila váhy teda môže fungovať vo veľmi špecifických prípadoch, ale je to veľmi zjednodušené a vôbec to nie je pravidlom. Závisí to od podielu telesného tuku, trénovanosti, veku, pohlavia atď. Na hrubú predstavu to ale môže byť celkom fajn. Chudnutie tuku stojí naozaj veľa námahy. 


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