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Dec
14
Fabio, Sport Masseur
Caloric needs
sport
0
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The daily calorie needs (FCQ) is the amount of calories you should take from food to maintain their weight unchanged. As a first approximation (ie without taking into account the breakdown in macronutrients, namely the amount taken in carbohydrates, proteins and fats) if such amount is less than the daily caloric needs will slim it, if it is higher you get fat. The tables provide traditional nutritional values ​​of daily calorie needs extremely high, in some cases exaggerated, contributing to avert a healthy nutrition education all those who, using these tables as an alibi, avoid to set a correct diet. Because the tables are so “starate” than a proper speech food? Surely there is a factor culturally difficult to eradicate, represented by the traditional juxtaposition of child chubby and healthy child.

Until a few decades ago the thinness was seen as synonymous with fragility and, ultimately, disease. Apart from these considerations should not touch those who make a scientific discourse, unfortunately even among insiders tables dell’FCQ pumped continue to be played back on many texts of dietetics. Fortunately, the introduction of body mass index has finally returned to Earth all those dietitians who felt completely normal to have a few extra pounds.

We see the main points condemning the abundant tables:

daily calorie needs should not refer to the weight;
It must take into account adaptation.
Consider, for example, a person 1.75 m tall that weighs 84 kg with 30% of fat mass. This means that its lean mass is 58.8 kg and 25.2 kg of fat has well.
All tables refer to the weight with the obvious result that the food goes to feed also introduced the fat mass. Since a subject athletic has about 10% of fat mass (that is, for the case examined 8.4 kg), the traditional tables that relate to the weight ranging in feed 16.8 kg of superfluous fat (25.2 to 8.4 ), that is 20% of the weight. For the subject in question, the daily calorie needs should be corrected by 20% less.
A key aspect of which must be taken into account is that adaptations. When the body is a lot of available resources, it loses its ability to optimize its processes, ability to recover when resources gradually diminish. This means that an individual can take untrained fat and more calories because your body uses them well, wasted, since it is used to receive many.

When the weight down and the subject sporting activity continues, your body learns to keep his metabolism with less calories than those used by a person overweight and untrained. It becomes an “ant” whereas before it was a “cicada”. For example, a subject that falls from 15% to 10% of fat mass in six months, after another six months to maintain the percentage to 10% will have a daily caloric requirement of a hundred calories less.

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