Много хора смятат, че поради „забавения“ си метаболизъм, биха напълнявали (качвали мазнини) дори и ако са в калориен дефицит, т.е. когато приемат по-малко калории, отколкото изразходват. Често тези хора се оплакват, че „пълнеят и от въздуха!”

🤚Възможно ли е това обаче❓

Всъщност този сценарий е физиологично невъзможен при всяко живо същество. Не съществуват изключения на това правило, нито са в сила разлики като пол, възраст, етнос и физическа активност. Най-малко значение пък има степента, в която някой вярва в това или не.

🤚Кога човек може да бъде сигурен, че е в калориен излишък❓

Ако човек започва да пълнее и качва мазнини, означава, че НЕ се намира в калориен дефицит, а в калориен излишък. Калорийният излишък е състоянието, при което човек приема повече енергия от тази, която изразходва. Всъщност в дългосрочен план не съществува друг възможен начин за качване на тегло. В краткосрочен план теглото на човек може да се повиши дори в отсъствието на калориен излишък, а това може да бъде предизвикано от фактори като водна задръжка, количеството на приета храна и вода, качена мускулна маса и др. [5]. Качване на мазнини обаче е възможно само и единствено когато се консумират повече калории от изразходваните, т.е. налице е калориен излишък  [1,2,3,4] . На това правило не съществуват изключения, а причината е, че е невъзможно „пренебрегването” на физичните закони, независимо от това за колко „специален” и „свръхестествен” се смята човек.

🤚Основните правила, свързани с отслабването и напълняването, които човек трябва да познава, за да не става жертва на подобни заблуди, са:

1⃣Не съществуват хора, които да са изключение на физичните закони и да могат да напълняват докато са в калориен дефицит.

2⃣Не съществуват хора, които да са изключение на физичните закони и да могат да отслабват, докато са в калориен излишък.

3⃣Не съществува храна, чиято консумация може да стимулира напълняване сама по-себе си без да е налице калориен излишък.

4⃣Не съществуват хранителни добавки, чиято консумация да води до отслабване без да е налице калориен дефицит.

5⃣Калорийният дефицит е единственият възможен начин за отслабването така, както калорийният излишък е единственият възможен начин за напълняване.

🤚Какво трябва да се направи, ако човек качва тегло без да желае това❓

Ако човек започва да пълнее, мислейки си, че качва мазнини в калориен дефицит, има едно единствено решение:

👉Да открие причината, поради която приема повече калории, отколкото изразходва, и така да прекрати заблуждението, в което се намира.👈

📚Цитирана литература:

[1] I’m in a caloric deficit but I’m still gaining fat. Retrieved from facebook.com/AWorkoutRoutine, <https://goo.gl/HRH6M8>

[2] Overfeeding linked to child obesity. Retrieved from nhs.uk, <https://www.nhs.uk/…/p…/overfeeding-linked-to-child-obesity/>

[3] Romieu, I. et. al. Energy balance and obesity: what are the main drivers? Cancer Causes Control, 2017, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325830/>

[4] Wells, J. Obesity and energy balance: is the tail wagging the dog? European Journal of Clinical Nutrition, 2011, <https://www.nature.com/articles/ejcn2011132>


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Lum · July 10, 2023 at 10:34 pm

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Rob · July 11, 2023 at 9:58 pm

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Hug · July 12, 2023 at 2:01 pm

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Hok · July 12, 2023 at 4:43 pm

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Surse · July 20, 2023 at 11:32 pm

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