{"id":292871,"date":"2021-01-07T15:29:00","date_gmt":"2021-01-07T14:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=292871"},"modified":"2021-09-07T15:33:26","modified_gmt":"2021-09-07T13:33:26","slug":"low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/","title":{"rendered":"Low-carb vs. low-fat: Care este cea mai bun\u0103 op\u021biune de a sl\u0103bi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Ce_ati_spune_daca_ati_obtine_aportul_necesar_de_macronutrienti_dintr-o_dieta_cu_un_continut_scazut_de_grasimi_sau_cu_un_continut_scazut_de_carbohidrati\" title=\"Ce a\u021bi spune dac\u0103 a\u021bi ob\u021bine aportul necesar de macronutrien\u021bi dintr-o diet\u0103 cu un con\u021binut sc\u0103zut de gr\u0103simi sau cu un con\u021binut sc\u0103zut de carbohidra\u021bi?\">Ce a\u021bi spune dac\u0103 a\u021bi ob\u021bine aportul necesar de macronutrien\u021bi dintr-o diet\u0103 cu un con\u021binut sc\u0103zut de gr\u0103simi sau cu un con\u021binut sc\u0103zut de carbohidra\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Dieta_Low-carb_sau_dieta_Low-fat_Care_este_mai_eficienta\" title=\"Dieta Low-carb sau dieta Low-fat: Care este mai eficient\u0103\">Dieta Low-carb sau dieta Low-fat: Care este mai eficient\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Cum_arata_dieta_participantilor\" title=\"Cum ar\u0103ta dieta participan\u021bilor?\">Cum ar\u0103ta dieta participan\u021bilor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Ce_rezultate_a_furnizat_monitorizarea_anuala\" title=\"Ce rezultate a furnizat monitorizarea anual\u0103?\">Ce rezultate a furnizat monitorizarea anual\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Nu_sunt_prezentate_diferente_semnificative_intre_diete_in_alte_studii\" title=\"Nu sunt prezentate diferen\u021be semnificative \u00eentre diete \u00een alte studii\">Nu sunt prezentate diferen\u021be semnificative \u00eentre diete \u00een alte studii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Putem_pierde_mai_mult_in_greutate_in_cadrul_unei_diete_cu_un_continut_scazut_de_carbohidrati\" title=\"Putem pierde mai mult \u00een greutate \u00een cadrul unei diete cu un con\u021binut sc\u0103zut de carbohidra\u021bi?\">Putem pierde mai mult \u00een greutate \u00een cadrul unei diete cu un con\u021binut sc\u0103zut de carbohidra\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Un_factor_cheie_al_succesului_unei_diete_cu_continut_scazut_de_carbohidrati\" title=\"Un factor cheie al succesului unei diete cu con\u021binut sc\u0103zut de carbohidra\u021bi\">Un factor cheie al succesului unei diete cu con\u021binut sc\u0103zut de carbohidra\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Nu_subestimati_aportul_de_proteine\" title=\"Nu subestima\u021bi aportul de proteine\">Nu subestima\u021bi aportul de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Cum_functioneaza_efectul_termic\" title=\"Cum func\u021bioneaz\u0103 efectul termic?\">Cum func\u021bioneaz\u0103 efectul termic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/#Care_dieta_este_cea_mai_buna_pentru_a_pierde_in_greutate\" title=\"Care diet\u0103 este cea mai bun\u0103 pentru a pierde \u00een greutate?\">Care diet\u0103 este cea mai bun\u0103 pentru a pierde \u00een greutate?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Odat\u0103 cu r\u0103cirea vremii \u00een sezonul de toamn\u0103, multe persoane se simt u\u0219urate. Sezonul bikinilor s-a \u00eencheiat \u0219i, \u00een sf\u00e2r\u0219it, a venit momentul \u00een care v\u0103 pute\u021bi ascunde corpul \u00een pulovere \u0219i kilogramele \u00een exces \u00een blugi. Cu toate acestea, dezam\u0103girea poate ap\u0103rea \u00een momentul \u00een care descoperi\u021bi c\u0103 puloverul nu mai este at\u00e2t de larg cum era de obicei, iar pantalonii sunt \u0219i ei un pic mai str\u00e2m\u021bi \u2026<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sosit momentul s\u0103 pl\u0103ti\u021bi pentru gr\u0103tarele din timpul verii, care au fost \u00eenso\u021bite de alcool.&nbsp;<strong>Dar de unde s\u0103 \u00eencepem?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prima dat\u0103 c\u0103uta\u021bi pe google cum s\u0103 sl\u0103bi\u021bi rapid. \u00cen acel moment, apar nenum\u0103rate diete \u0219i nu \u0219ti\u021bi pe care s\u0103 o \u00eencerca\u021bi mai \u00eent\u00e2i. De aceea, \u00een articolul de ast\u0103zi, vom analiza mai atent dou\u0103 dintre ele, \u0219i anume dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu un con\u021binut sc\u0103zut de gr\u0103simi. \u00cen cele din urm\u0103, v\u0103 vom dezv\u0103lui&nbsp;<strong>care diet\u0103 este cea mai eficient\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ati_spune_daca_ati_obtine_aportul_necesar_de_macronutrienti_dintr-o_dieta_cu_un_continut_scazut_de_grasimi_sau_cu_un_continut_scazut_de_carbohidrati\"><\/span>Ce a\u021bi spune dac\u0103 a\u021bi ob\u021bine aportul necesar de macronutrien\u021bi dintr-o diet\u0103 cu un con\u021binut sc\u0103zut de gr\u0103simi sau cu un con\u021binut sc\u0103zut de carbohidra\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. Dieta cu un con\u021binut sc\u0103zut de gr\u0103simi<\/h3>\n\n\n\n<p>Aceasta reprezint\u0103 o alimenta\u021bie prin care \u00eencerca\u021bi s\u0103 reduce\u021bi c\u00e2t mai mult aportul de gr\u0103simi. Aportul maxim de gr\u0103simi cu care lucreaz\u0103 de obicei studiile referitoare la con\u021binutul sc\u0103zut de gr\u0103simi este de&nbsp;<strong>p\u00e2n\u0103 la 20% din aportul total zilnic de energie<\/strong>. Cu toate acestea, exist\u0103 \u0219i studii care lucreaz\u0103 cu conceptul de con\u021binut sc\u0103zut de gr\u0103simi, chiar dac\u0103 aportul de gr\u0103simi este de p\u00e2n\u0103 la 30% din aportul total de energie.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi<\/h3>\n\n\n\n<p>Acest stil alimentar urmeaz\u0103 o anumit\u0103 restric\u021bie a aportului de carbohidra\u021bi. Acest tip de diet\u0103 poate fi \u00eemp\u0103r\u021bit\u0103 \u00een trei etape \u00een func\u021bie de c\u00e2t de radical\u0103 este restric\u021bia aportului de carbohidra\u021bi.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Dieta ketogenic\u0103&nbsp;cu un con\u021binut foarte sc\u0103zut de carbohidra\u021bi<\/strong>&nbsp;\u2013 aportul de carbohidra\u021bi trebuie s\u0103 fie ori \u00eentre 20 \u0219i 50 de grame, ori s\u0103 reprezinte mai pu\u021bin de 10% dintr-o diet\u0103 ce con\u021bine 2.000 kcal pe zi, indiferent c\u0103 intra\u021bi \u00een starea de cetoz\u0103 (o stare \u00een care organismul ob\u021bine cea mai mare parte a energiei sale din gr\u0103simi \u0219i nu din carbohidra\u021bi).<\/li><li><strong>Dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi<\/strong>&nbsp;\u2013 aportul de carbohidra\u021bi din aceast\u0103 diet\u0103 trebuie s\u0103 fie mai mic de 130 de grame pe zi sau mai mic de 26% din aportul zilnic total.<\/li><li><strong>Dieta moderat\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi<\/strong>&nbsp;\u2013 carbohidra\u021bii reprezint\u0103 26-45% din aportul zilnic total de energie.<\/li><\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_4867_Facetune_08-09-2020-22-59-57-1-min-950x1124.jpeg\" alt=\"Dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi\" title=\"Dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dieta_Low-carb_sau_dieta_Low-fat_Care_este_mai_eficienta\"><\/span>Dieta Low-carb sau dieta Low-fat: Care este mai eficient\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De exemplu, un studiu recent realizat de Dr. Gardner, care a \u00eencercat s\u0103 compare&nbsp;<strong>efectele dietelor cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu un con\u021binut sc\u0103zut de gr\u0103simi asupra pierderii \u00een greutate<\/strong>, a abordat acest lucru drept \u201elupta dietetic\u0103\u201d.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiul s\u0103u a fost o excep\u021bie, deoarece acesta \u0219i-a monitorizat responden\u021bii de-a lungul anului, a verificat conformitatea acestora cu aportul stabilit de macronutrien\u021bi individuali \u0219i a luat \u00een considerare \u0219i genotipurile participan\u021bilor (materialul genetic, despre care a presupus c\u0103 ar putea afecta succesul pierderii \u00een greutate). \u00cen total, indivizii au fost&nbsp;<strong>\u00eemp\u0103r\u021bi\u021bi \u00een 15 genotipuri<\/strong>&nbsp;(5 cu un con\u021binut sc\u0103zut de gr\u0103simi, 9 cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i 1 neutru).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest studiu au participat un total de&nbsp;<strong>609 persoane (263 b\u0103rba\u021bi \u0219i 346 femei) f\u0103r\u0103 probleme de s\u0103n\u0103tate<\/strong>. Aceste persoane au fost alocate aleatoriu \u00een dou\u0103 grupuri: cei care s\u0103 consume o diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi sau de gr\u0103simi.\r\n\r\nParticipan\u021bii individuali aveau v\u00e2rste cuprinse \u00eentre 18 \u0219i 50 de ani, iar IMC-ul lor a variat \u00eentre 28-40, adic\u0103 undeva \u00eentre obezitate supraponderal\u0103 \u0219i obezitate de gradul 2.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Echipa de cercetare s-a focusat pe:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>schimbarea greut\u0103\u021bii participan\u021bilor<\/li><li>rela\u021bia dintre tipul dietei \u0219i genotip<\/li><li>rela\u021bia dintre o anumit\u0103 diet\u0103 \u0219i secre\u021bia de insulin\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_dieta_participantilor\"><\/span>Cum ar\u0103ta dieta participan\u021bilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li>\u00cen<strong> prima lun\u0103<\/strong>, cercet\u0103torii au \u00eencercat s\u0103 cunoasc\u0103 mai bine participan\u021bii la studiu. \u00cen aceast\u0103 perioad\u0103, ace\u0219tia \u0219i-au urmat regimul normal, \u0219i anume \u0219i-au consumat m\u00e2ncarea obi\u0219nuit\u0103 \u0219i \u0219i-au f\u0103cut exerci\u021biile fizice a\u0219a cum erau obi\u0219nui\u021bi.<\/li><li>\u00cen urm\u0103toarele dou\u0103 luni, <strong>grupul cu o diet\u0103 cu un con\u021binut sc\u0103zut de gr\u0103simi a primit 20 de grame de gr\u0103simi pe zi<\/strong> (diet\u0103 strict\u0103 cu con\u021binut sc\u0103zut de gr\u0103simi), iar <strong>grupul cu con\u021binut sc\u0103zut de carbohidra\u021bi a primit 20 de grame de carbohidra\u021bi pe zi<\/strong> (dieta ketogenic\u0103).<\/li><li>Dup\u0103 dou\u0103 luni, participan\u021bilor li s-a cerut s\u0103 \u00ee\u0219i m\u0103reasc\u0103 aportul de gr\u0103simi \u0219i carbohidra\u021bi la <strong>un nivel minim care s\u0103 fie sustenabil pentru ei pe termen lung<\/strong>. Luna urm\u0103toare, grupul cu dieta cu un con\u021binut sc\u0103zut de gr\u0103simi a consumat aproximativ 42 de grame de gr\u0103simi pe zi, iar grupul cu dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi a consumat mai pu\u021bin de 97 de grame de carbohidra\u021bi pe zi.<\/li><li>Participan\u021bii la studiu <strong>nu au avut un aport caloric clar definit, dar au fost instrui\u021bi s\u0103-\u0219i maximizeze aportul de legume<\/strong>, \u0219i s\u0103-\u0219i minimizeze zah\u0103rul ad\u0103ugat, f\u0103ina rafinat\u0103 \u0219i gr\u0103simile de tip trans.<\/li><li>\u00cen acela\u0219i timp, participan\u021bii <strong>trebuiau s\u0103 se focuseze pe alimente integrale<\/strong> precum <a aria-label=\"alune (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">alune<\/a>, <a aria-label=\"fructe (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe<\/a>, legume, <a aria-label=\"semin\u021be (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be<\/a>, etc., deoarece acestea sunt bogate \u00een substan\u021be nutritive. De asemenea, au trebuit s\u0103 <strong>reduc\u0103 alimentele procesate industrial.<\/strong><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/48DDDFC0-2518-4480-BEF9-1134890E1FE5-1-855x1124.jpeg\" alt=\"Dieta Low-carb sau dieta Low-fat: Care este mai eficient\u0103\" title=\"Dieta Low-carb sau dieta Low-fat: Care este mai eficient\u0103\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen timpul studiului, cercet\u0103torii au efectuat un total de 12 controale (a\u0219a-numita rechemare dietetic\u0103 de 24 de ore (24HR), monitoriz\u00e2nd <strong>aportul participantului \u00een ultimele 24 de ore<\/strong>, \u00eentreb\u00e2nd \u00een acela\u0219i timp despre anumite alimente \u0219i b\u0103uturi consumate.<\/li><li>Adoptarea obiceiurilor alimentare a fost <strong>confirmat\u0103 de modific\u0103rile gr\u0103similor (lipidelor) din s\u00e2nge<\/strong> specifice unui anumit stil de alimenta\u021bie.<\/li><li>Participan\u021bii au fost supu\u0219i unui test de toleran\u021b\u0103 la glucoz\u0103 \u00een timpul studiului. Aceasta a inclus <strong>m\u0103surarea concentra\u021biei de insulin\u0103<\/strong> la 30 de minute dup\u0103 consumul a 75 g de glucoz\u0103. Prin acest fel, cercet\u0103torii au testat modul \u00een care metabolismul glucidic a r\u0103spuns la diet\u0103. De asemenea, pute\u021bi g\u0103si mai multe informa\u021bii despre cum func\u021bioneaz\u0103 insulina din articolul <a aria-label=\"Sensibilitatea la insulin\u0103 \u2013 cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u0219i cum s\u0103 preveni\u021bi rezisten\u021ba la insulin\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cresteti-sensibilitatea-la-insulina-si-cum-sa-preveniti-rezistenta-la-insulina\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sensibilitatea la insulin\u0103 \u2013 cum s\u0103 cre\u0219te\u021bi sensibilitatea la insulin\u0103 \u0219i cum s\u0103 preveni\u021bi rezisten\u021ba la insulin\u0103<\/a>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a monitoriza modific\u0103rile, cercet\u0103torii au efectuat m\u0103sur\u0103tori regulate la \u00eenceputul lunii&nbsp;<strong>a treia, a \u0219asea \u0219i a dou\u0103sprezecea.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,28324,44248,46435,53719,5331,5968,5383,5380,53647,53080,49954,53113,36964,38920,54931,39070\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_rezultate_a_furnizat_monitorizarea_anuala\"><\/span>Ce rezultate a furnizat monitorizarea anual\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Consumul mediu de macronutrien\u021bi \u0219i pierderea final\u0103 \u00een greutate<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">TIPUL DIETEI<\/th><th class=\"has-text-align-center\" data-align=\"center\">CONSUMUL DE CARBOHIDRA\u021aI<\/th><th class=\"has-text-align-center\" data-align=\"center\">CONSUMUL DE GR\u0102SIMI<\/th><th class=\"has-text-align-center\" data-align=\"center\">CONSUMUL DE PROTEINE<\/th><th class=\"has-text-align-center\" data-align=\"center\">PIERDEREA \u00ceN GREUTATE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Con\u021binut sc\u0103zut de gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Con\u021binut sc\u0103zut de carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Diferen\u021ba dintre kilogramele pierdute \u00eentre grupuri a fost de&nbsp;<strong>doar 0,7 kg<\/strong>, lucru pe care cercet\u0103torii nu l-au considerat a fi o diferen\u021b\u0103 semnificativ\u0103 din punct de vedere statistic.<\/li><li><strong>Nu a fost confirmat\u0103<\/strong>&nbsp;nici ipoteza conform c\u0103reia participan\u021bii din grupul genotip, care trebuia s\u0103 \u00eei ajute s\u0103 piard\u0103 \u00een greutate, ar ob\u021bine rezultate mai bune.<\/li><li>Nici secre\u021bia de insulin\u0103 nu a avut un efect semnificativ asupra pierderii \u00een greutate.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_sunt_prezentate_diferente_semnificative_intre_diete_in_alte_studii\"><\/span>Nu sunt prezentate diferen\u021be semnificative \u00eentre diete \u00een alte studii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rezultate similare au fost ob\u021binute de Dr. Hu \u0219i echipa sa, care s-au concentrat \u0219i asupra leg\u0103turii dintre dietele men\u021bionate (cu con\u021binut sc\u0103zut de carbohidra\u021bi, cu con\u021binut sc\u0103zut de gr\u0103simi) \u0219i pierderea \u00een greutate. De asemenea, cercetarea a durat un an \u0219i a implicat un num\u0103r de 148 de adul\u021bi.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Grupul cu o diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi trebuia&nbsp;<strong>s\u0103 m\u0103n\u00e2nce mai pu\u021bin de 40 de grame de carbohidra\u021bi pe zi.<\/strong><\/li><li><strong>\u00cen ceea ce prive\u0219te grupul cu o diet\u0103 cu un con\u021binut sc\u0103zut de gr\u0103simi, con\u021binutul de gr\u0103simi trebuia s\u0103 reprezinte mai pu\u021bin de 30% din aportul zilnic total<\/strong>&nbsp;\u0219i mai pu\u021bin de 7% din acesta trebuia s\u0103 provin\u0103 din gr\u0103simi saturate.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar rezultatele? Grupul cu un con\u021binut sc\u0103zut de carbohidra\u021bi a pierdut \u00een medie&nbsp;<strong>2,2 kg \u0219i 1,1% din gr\u0103simea corporal\u0103 \u00een timpul anului<\/strong>. \u00cen plus, raportul masei musculare a grupului a crescut cu 1,3%. Nicio modificare a greut\u0103\u021bii, a procentului de gr\u0103sime corporal\u0103 sau a masei musculare nu a fost m\u0103surat\u0103 \u00een grupul cu un con\u021binut sc\u0103zut de gr\u0103simi. Din nou, aceste diferen\u021be nu au fost considerate semnificative din punct de vedere statistic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Putem_pierde_mai_mult_in_greutate_in_cadrul_unei_diete_cu_un_continut_scazut_de_carbohidrati\"><\/span>Putem pierde mai mult \u00een greutate \u00een cadrul unei diete cu un con\u021binut sc\u0103zut de carbohidra\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu toate acestea, s\u0103 ne uit\u0103m la studiile care arat\u0103 diferen\u021be semnificative din punct de vedere statistic \u00een ceea ce prive\u0219te pierderea \u00een greutate \u00eentre grupurile cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i un con\u021binut sc\u0103zut de gr\u0103simi, \u00een favoarea unei&nbsp;<strong>pierderi mai mari \u00een dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai \u00eent\u00e2i putem men\u021biona cercet\u0103rile lui Halyburton \u0219i ale echipei sale. Ace\u0219tia au examinat eficacitatea celor dou\u0103 diete<strong>&nbsp;\u00eentr-un grup de 93 de persoane obeze.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Studiul a durat&nbsp;<strong>8 s\u0103pt\u0103m\u00e2ni.<\/strong><\/li><li>Participan\u021bii au fost \u00eemp\u0103r\u021bi\u021bi \u00een grupuri pe diet\u0103 (cu un con\u021binut sc\u0103zut de carbohidra\u021bi sau cu un con\u021binut sc\u0103zut de gr\u0103simi), ambele grupuri au avut un aport caloric mai mic dec\u00e2t erau obi\u0219nui\u021bi, consum\u00e2nd \u00een mod specific acela\u0219i aport de 6000 KJ.<\/li><li>Dup\u0103 opt s\u0103pt\u0103m\u00e2ni,&nbsp;<strong>grupul cu con\u021binut sc\u0103zut de carbohidra\u021bi a pierdut 7,8 kg, iar grupul cu un con\u021binut sc\u0103zut de gr\u0103simi a sc\u0103zut cu 6,4 kg.<\/strong><\/li><li>Echipa de cercetare a considerat c\u0103 diferen\u021bele sunt semnificative din punct de vedere statistic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, au existat diferen\u021be semnificative din punct de vedere statistic \u00een ceea ce prive\u0219te pierderea \u00een greutate \u00eentre cele dou\u0103 diete cu Daly \u0219i echipa sa.&nbsp;<strong>Acesta a \u00eemp\u0103r\u021bit 102 persoane care aveau diabet de tip 2 \u00een dou\u0103 grupuri<\/strong>&nbsp;(din nou, diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i diet\u0103 cu un cu con\u021binut sc\u0103zut de gr\u0103simi) \u0219i, \u00een acela\u0219i timp, a redus dimensiunea por\u021biilor consumate.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Studiul a durat&nbsp;<strong>3 luni.&nbsp;<\/strong><\/li><li>Dup\u0103 trei luni,&nbsp;<strong>grupul cu con\u021binut sc\u0103zut de carbohidra\u021bi a pierdut 3,55 kg, iar grupul cu con\u021binut sc\u0103zut de gr\u0103simi 0,92 kg.<\/strong><\/li><li>Echipa de cercetare a considerat c\u0103 diferen\u021bele sunt semnificative din punct de vedere statistic.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg\" alt=\"Rezultatele unei diete cu con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu con\u021binut sc\u0103zut de gr\u0103simi\" class=\"wp-image-188066\" width=\"843\" height=\"563\" title=\"Rezultatele unei diete cu con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu con\u021binut sc\u0103zut de gr\u0103simi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zhubl.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Un_factor_cheie_al_succesului_unei_diete_cu_continut_scazut_de_carbohidrati\"><\/span>Un factor cheie al succesului unei diete cu con\u021binut sc\u0103zut de carbohidra\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unele studii arat\u0103 diferen\u021be semnificative \u00eentre dietele cu con\u021binut sc\u0103zut de gr\u0103simi \u0219i cele cu con\u021binut sc\u0103zut de carbohidra\u021bi, \u00een timp ce altele sunt aproape neglijabile. Cu toate acestea, este oferit\u0103 o posibil\u0103 explica\u021bie pentru a ne ajuta s\u0103 \u00een\u021belegem munca lui Foster \u0219i a echipei sale, care au studiat 63 de adul\u021bi timp de un an.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Participan\u021bii au fost din nou \u00eemp\u0103r\u021bi\u021bi \u00een grupuri cu con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu con\u021binut sc\u0103zut de gr\u0103simi.<\/li><li>Studiul a durat un an, dar m\u0103sur\u0103torile de control au fost luate la 3, 6 \u0219i 12 luni.<\/li><li><strong>Dup\u0103 6 luni, grupul cu con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i-a pierdut 7% din greutatea corporal\u0103 iar grupul cu con\u021binut sc\u0103zut de gr\u0103simi 3% din greutatea corporal\u0103.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, trebuie men\u021bionat faptul c\u0103&nbsp;<strong>diferen\u021bele semnificative din punct de vedere statistic \u00eentre grupuri au existat doar dup\u0103 trei \u0219i \u0219ase luni, nu dup\u0103 un an.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ar putea durata dietei s\u0103 afecteze rezultatele?<\/h3>\n\n\n\n<p>Nu are sens s\u0103 spunem c\u0103 durata dietei este singurul factor cheie care influen\u021beaz\u0103 rezultatele.&nbsp;<strong>Cu toate acestea, la prima vedere, din studii mai elaborate, este clar c\u0103 diferen\u021bele semnificative din punct de vedere statistic au existat numai atunci c\u00e2nd dieta a durat mai pu\u021bin timp (p\u00e2n\u0103 la jum\u0103tate de an).<\/strong>&nbsp;Nu au existat diferen\u021be semnificative \u00eentre grupuri \u00een studiile cu o durat\u0103 de un an.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Aceast\u0103 pierdere \u00een greutate pe termen scurt \u00eentr-o diet\u0103 cu con\u021binut sc\u0103zut de carbohidra\u021bi se poate datora sc\u0103derii glicogenului muscular \u0219i&nbsp;<strong>cre\u0219terii excre\u021biei de ap\u0103<\/strong>. Cu toate acestea, este o chestiune de zile, cel mult s\u0103pt\u0103m\u00e2ni. Apoi, au loc ni\u0219te adapt\u0103ri \u00een organism atunci c\u00e2nd glicogenul \u00eencepe s\u0103 se formeze din surse non-zaharidice.<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel, persoanele care \u00eencep o diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi se pot bucura de o pierdere \u00een greutate dup\u0103 doar c\u00e2teva zile, dar acest lucru se datoreaz\u0103 \u00een mare parte unui&nbsp;<strong>procent mai mic de ap\u0103<\/strong>&nbsp;din organism \u0219i a&nbsp;<strong>depozitelor de glicogen epuizate<\/strong>, nu \u00een special din cauza pierderii de gr\u0103sime. Aceast\u0103 pierdere poate ajunge p\u00e2n\u0103 la 2-3 kg. Atunci c\u00e2nd ve\u021bi reveni la aportul standard de carbohidra\u021bi, organismul \u00ee\u0219i va rec\u0103p\u0103ta greutatea \u00eenapoi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_subestimati_aportul_de_proteine\"><\/span>Nu subestima\u021bi aportul de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fie c\u0103 opta\u021bi pentru o diet\u0103 cu un con\u021binut sc\u0103zut de carbohidra\u021bi, cu un con\u021binut sc\u0103zut de gr\u0103simi sau orice alt\u0103 diet\u0103, nu uita\u021bi niciodat\u0103 de aportul de proteine, care ar trebui s\u0103 fie, \u00een general,<strong>&nbsp;\u00eentre 1,4 \u0219i 2 g pe kg de greutate corporal\u0103.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, este de dorit s\u0103 respecta\u021bi limita superioar\u0103 recomandat\u0103 anterior. Motivul poate fi, de exemplu, efectul termic ridicat al proteinelor. Pe termen lung, \u00eens\u0103, acesta poate afecta \u0219i succesul dietelor cu un con\u021binut sc\u0103zut de carbohidra\u021bi sau cu un con\u021binut sc\u0103zut de gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_efectul_termic\"><\/span>Cum func\u021bioneaz\u0103 efectul termic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Efectul termic este energia pe care corpul nostru trebuie s\u0103 o consume \u00een timpul digestiei \u0219i metabolismului unui anumit macronutrient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Efectul termic al carbohidra\u021bilor: 5-10%<\/strong><\/li><li><strong>Efectul termic al gr\u0103similor: 0-3%<\/strong><\/li><li><strong>Efectul termic al proteinelor: 15-30%<\/strong><\/li><\/ul>\n\n\n\n<p>Pute\u021bi citi mai multe despre cum func\u021bioneaz\u0103 efectul termic \u00een articolul intitulat&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calorii-negative-un-mit-sau-un-mod-ideal-de-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Calorii negative \u2013 un mit sau un mod ideal de a pierde \u00een greutate?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acum, pe un aport de 2000 kcal pentru o persoan\u0103 care c\u00e2nt\u0103re\u0219te 70 kg (s\u0103-i spunem Jozko, de exemplu), vom demonstra&nbsp;<strong>c\u00e2t de mare poate fi aportul de carbohidra\u021bi \u0219i gr\u0103simi cu un aport constant de proteine pe parcursul unui an.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru to\u021bi macronutrien\u021bii vom lucra cu valoarea medie a efectului termic:&nbsp;<strong>proteine 22,5%, carbohidra\u021bi 7,5%, gr\u0103simi 1,5%<\/strong>. \u00cen ambele cazuri, ne vom a\u0219tepta la un aport de proteine de 1,8 g\/kg de greutate corporal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dieta cu un con\u021binut sc\u0103zut de carbohidra\u021bi<\/h3>\n\n\n\n<p>\u00cen acest caz, Jozko \u0219i-a \u00eemp\u0103r\u021bit macronutrien\u021bii dup\u0103 cum urmeaz\u0103:&nbsp;<strong>P 126 g (504 kcal), C 100 g (400 kcal), G 122 g (1 098 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00centr-un an, Jozko va consuma:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g de proteine (183 960 kcal), va arde&nbsp;<strong>41 391 kcal&nbsp;<\/strong>\u00een timpul efectului s\u0103u termic.<\/li><li>aport de 36 500 g de carbohidra\u021bi (146 000 kcal), arderi de&nbsp;<strong>10 950 kcal<\/strong>&nbsp;\u00een timpul efectului s\u0103u termic.<\/li><li>aport de 44 530 g de gr\u0103simi (400 770 kcal), arderi de&nbsp;<strong>6 012 kcal&nbsp;<\/strong>\u00een timpul efectului s\u0103u termic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectul termic anual total \u00een timpul unei diete cu un con\u021binut sc\u0103zut de carbohidra\u021bi este \u00een cazul nostru de 58 353 kcal<\/strong>, ceea ce corespunde arderii a aproximativ 7,6 kg de gr\u0103sime pur\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dieta cu un con\u021binut sc\u0103zut de gr\u0103simi<\/h3>\n\n\n\n<p>\u00cen acest caz, Jozko \u0219i-a \u00eemp\u0103r\u021bit macronutrien\u021bii dup\u0103 cum urmeaz\u0103:&nbsp;<strong>P 126 g (504 kcal), C 300 g (1200 kcal), G 33 g (297 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00centr-un an, Jozko va consuma:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>45 990 g de proteine (183 960 kcal), va arde&nbsp;<strong>41 391 kcal&nbsp;<\/strong>\u00een timpul efectului s\u0103u termic.<\/li><li>109 500 g de carbohidra\u021bi (438 000 kcal), va arde&nbsp;<strong>32 850 kcal<\/strong>\u00een timpul efectului s\u0103u termic.<\/li><li>12 045 g de gr\u0103simi (108 405 kcal), va arde&nbsp;<strong>1626 kcal&nbsp;<\/strong>\u00een timpul efectului s\u0103u termic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectul termic anual total pentru o diet\u0103 cu con\u021binut sc\u0103zut de gr\u0103simi este \u00een acest caz de 75 867 kcal,<\/strong>&nbsp;ceea ce corespunde arderii a aproximativ 9,85 kg de gr\u0103sime pur\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din calculele de mai sus, se poate observa la prima vedere&nbsp;<strong>o diferen\u021b\u0103 a efectului termic \u00eentre o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi \u0219i una s\u0103rac\u0103 \u00een gr\u0103simi,<\/strong>&nbsp;<strong>\u00een favoarea celei cu con\u021binut sc\u0103zut de gr\u0103simi<\/strong>. Cu toate acestea, \u00eentrebarea r\u0103m\u00e2ne \u00een ce m\u0103sur\u0103 aceste rezultate ar fi influen\u021bate de al\u021bi factori. S\u0103 nu uit\u0103m faptul c\u0103 un astfel de aport sc\u0103zut de gr\u0103simi&nbsp;<strong>poate perturba st\u0103rile hormonale at\u00e2t la b\u0103rba\u021bi, c\u00e2t \u0219i la femei<\/strong>. Prin urmare, o solu\u021bie mai util\u0103 ar fi s\u0103 v\u0103 asigura\u021bi un aport suficient de proteine, deoarece acestea au cel mai mare efect termic \u0219i s\u0103 adopta\u021bi o diet\u0103 care s\u0103 vi se potriveasc\u0103 pe termen lung.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu \u0219ti\u021bi cum s\u0103 completa\u021bi aportul de proteine, o pute\u021bi face, de exemplu, cu ajutorul proteinelor din zer sau s\u0103 v\u0103 inspira\u021bi din&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">articolul nostru despre sursele proteice.<\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg\" alt=\"Aportul de proteine \u00een timpul pierderii \u00een greutate\" class=\"wp-image-188080\" width=\"843\" height=\"562\" title=\"Aportul de proteine \u00een timpul pierderii \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/protein.jpg 1700w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_dieta_este_cea_mai_buna_pentru_a_pierde_in_greutate\"><\/span>Care diet\u0103 este cea mai bun\u0103 pentru a pierde \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 trebuie s\u0103 vorbim despre modul de alimenta\u021bie cel mai eficient, atunci r\u0103spunsul cel mai potrivit este cel universal. Practic, este vorba de dieta care va fi durabil\u0103 pentru voi pe termen lung. Atunci c\u00e2nd cineva ador\u0103 produsele de patiserie, pastele \u0219i orezul,&nbsp;<strong>este pu\u021bin probabil ca \u00een cazul s\u0103u s\u0103 func\u021bioneze dieta s\u0103rac\u0103 \u00een carbohidra\u021bi.<\/strong>&nbsp;Dac\u0103 \u0219ti\u021bi c\u0103 pute\u021bi pierde rapid \u00een greutate cu o diet\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi, re\u021bine\u021bi \u00eentotdeauna c\u0103 organismul scap\u0103 mai \u00eent\u00e2i de ap\u0103 din cauza glicogenului muscular epuizat. Dac\u0103 dup\u0103 2 zile cu o astfel de diet\u0103&nbsp;<strong>sc\u0103pa\u021bi de 2 kg, cu siguran\u021b\u0103 nu a\u021bi pierdut 2 kg de gr\u0103sime, \u00eens\u0103 garantat a\u021bi pierdut 2 kg de ap\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi decis c\u0103 dori\u021bi s\u0103 pierde\u021bi c\u00e2teva kilograme dup\u0103 var\u0103,&nbsp;<strong>v\u0103 recomand\u0103m<\/strong>&nbsp;<strong>s\u0103 \u00eencepe\u021bi prin stabilirea unui aport suficient de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteine (opens in a new tab)\">proteine<\/a><\/strong>&nbsp;care poate fi p\u00e2n\u0103 la limita superioar\u0103 recomandat\u0103 (2 g\/kg greutate corporal\u0103). \u00cen acela\u0219i timp, nu uita\u021bi s\u0103 fi\u021bi corec\u021bi \u00een ceea ce prive\u0219te ecua\u021bia aport-consum. Dac\u0103 v\u0103 men\u021bine\u021bi un deficit caloric, depinde de voi cum s\u0103 v\u0103 juca\u021bi cu aportul de carbohidra\u021bi \u0219i gr\u0103simi. Cu toate acestea, stabili\u021bi \u00eentotdeauna raportul&nbsp;<strong>astfel \u00eenc\u00e2t pierderea \u00een greutate s\u0103 fie pl\u0103cut\u0103 pentru voi \u0219i s\u0103 nu trebuiasc\u0103 s\u0103 refuza\u021bi complet toate alimentele care v\u0103 plac.&nbsp;<\/strong>Acesta este singurul mod \u00een care v\u0103 pute\u021bi&nbsp;<strong>atinge obiectivele visate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fost acest articol util pentru voi? V-a ajutat s\u0103&nbsp;<strong>descoperi\u021bi problemele asociate dietelor cu un con\u021binut sc\u0103zut de carbohidra\u021bi \u0219i cu un con\u021binut sc\u0103zut de gr\u0103simi?<\/strong>&nbsp;Dac\u0103 da, \u00eemp\u0103rt\u0103\u0219i\u021bi-l prietenilor vo\u0219tri pentru a-i ajuta \u0219i pe ei s\u0103-\u0219i ating\u0103 obiectivele.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Low-carb sau low-fat? \u00cen acest articol, vom analiza mai profund aceste tipuri de diete \u0219i vom afla \u00een cele din urm\u0103 care diet\u0103 este cea mai bun\u0103 pentru a pierde \u00een greutate.<\/p>\n","protected":false},"author":100,"featured_media":190695,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6830,7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-292871","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-low-carb-ro","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low-carb vs. low-fat: Care este cea mai bun\u0103 op\u021biune de a sl\u0103bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Voi cum sl\u0103bi\u021bi mai bine, cu ajutorul unei diete s\u0103race \u00een carbohidra\u021bi sau cu un con\u021binut sc\u0103zut de gr\u0103simi? 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