אוכלים בריא ולא יורדים במשקל? הטעות הנפוצה…

עדי בלונדר | adi_blonder@

מה גורם לגוף לרדת במשקל? ממה צריך להמנע (אם בכלל) בתזונה והאם התרגילים שאתם עושים באמת תורמים לשריפת שומן? בואו נדבר על מה שהוכח מדעית (ועובד על כל אדם ללא תלות בגנטיקה או גיל), ומה סתם מבזבז את הזמן.

ירידה במשקל אינה משחק ניחושים. זה לא "מזל" וזה לא הכפית סוכר שבקפה שתמנע ממכם להגיע אל החיטוב המושלם. זה המאזן.

מה זה מאזן אנרגיה בגוף, ואיך זה קשור לירידה במשקל?

שומן זה מאגר של אנרגיה. בכל קילו של שומן בגוף, אנחנו אוגרים למעלה מ-7,000 קלוריות (יחידות מידה של אנרגיה)

אז…מתי אנחנו שורפים שומן ומתי אנחנו צוברים שומן?

בדיוק כמו חשבון בנק – אנחנו נכנסים למינוס כאשר אנחנו מבזבזים יותר ממה שאנחנו מרוויחים.

גם בגוף, אנחנו כל הזמן מקבלים אנרגיה (מהאוכל) ושורפים אנרגיה (דרך תזוזה ותפקוד האיברים).

מה שקובע אם בנטו נאבד שומן או נצבור שומן לאורך זמן, זה המאזן – האם אנחנו אוכלים פחות ממה שאנחנו שורפים.

להיות במאזן שלילי של אנרגיה, נקרא "גרעון קלורי" – והוא התנאי האחד ויחיד שהכרחי לירידה במשקל.

התהליך הזה מצריך עיקביות. אתם לא תשרפו כמה קילו של שומן ביום-יומיים.

ביום אחד אתם לא תשרפו 7,000 קלוריות גם אם תצומו.

למה?

כי אשה ממוצעת שורפת בין 1,600-1,800 קלוריות במהלך כל היום שלה וגבר ממוצע בין 2,200-2,400 (תלוי בעיקר במשקל גוף בכלל ובמסת שריר בפרט, ובפעילות כוללת).

חשוב גם לקחת בחשבון, ששומן אינו המאגר אנרגיה היחיד בגוף. יש לנו אנרגיה גם בשרירים בצורת גליקוגן וגם בחלבון השריר עצמו.

גם כשאנחנו יורדים במשקל, לא הכל בהכרח יגיע משומן, ובפרט אם אנחנו לא מבצעים אימוני כוח כדי לשמר מסת שריר ולא אוכלים מספיק חלבון, אנחנו נאבד פרופורציונלית יותר שריר ופחות שומן מאשר אדם שמבצע את התהליך ירידה במשקל יחד עם אימונים ותזונה מדויקים.

למה "לאכול פחות" או "פשוט לאכול בריא" לא עבד?

הרבה אנשים מחליטים שהם רוצים לרדת במשקל, וללא שום ידע או הבנה בתזונה, פשוט מתחילים לבצע הרבה החלפות שנראות להם "בריאות יותר".

הם מחליפים את הלחם בתמרים ואגוזים, את הדגני בוקר בגרנולה, ובמקום מוצרי החלב מורחים רק טחינה ואבוקדו.

נפח האוכל נהייה קטן יותר, הגיוון הצטמצם, הם כבר לא אוכלים שום דבר טעים….. אבל הם לא הפחיתו קלוריות.

אולי כמות הקלוריות בהחלפות האלו, אפילו גבוהה ממה שאכלו מקודם, כי יש הרבה מאכלים מאוד דחוסים בקלוריות שאנחנו נוטים לפספס, כי הם נחשבים למאכלים בריאים.

רוב הגרנולות שתרכשו – כן, גם אלו ללא תוספת סוכר, הם סביבות 500 קלוריות ל-100 גרם. למען השוואה, חצי כוס גרנולה כוללת סביבות 50 גרם.

ולכן, לא רק שהמשקל לא יורד – הוא אפילו יכול לעלות, למרות שאתם אוכלים בריא יותר, משעמם יותר, ומעט יותר בנפח.

מהי הדרך הכי יעילה להפחית קלוריות, בלי להרגיש מורעבים ובלי להשתעמם מהאוכל?

כשהעליתי סרטון על מה אני אוכלת בחיטוב (בירידה ל-16% שומן), חלק מהצופים שטענו שאני "אוכלת המון" ושאנשים רגילים לא יכולים לרדת במשקל עם כמות כזו של אוכל.

אבל….בסרטון אני הראתי תפריט של 1,400 קלוריות, שזאת כמות קלוריות נמוכה. מרבית האנשים שתקועים במשקל, היו יורדים מינימום של חצי קילו עד קילו בשבוע על כמות כזאת של קלוריות.

אז למה זה נראה כמו הרבה אוכל?

למדתי לשלב מאכלים עם דחיסות קלורית נמוכה – זה אומר, מעט קלוריות בנפח גדול.

יצרתי תפריט שמרגיש משביע ועשיר, בטווח של 1,400 קלוריות.

מה לגבי אנשים שרק רוצים להתחטב, ולא לרדת במשקל?

חשוב להבין, שאם אתם רוצים לאבד שומן ולהצר היקפים – לשומן יש משקל.

גם ירידה קטנה של 3-5 קילו זאת ירידה במשקל, גם אם נקרא לה "חיטוב" כי אנחנו מכוונים למראה דחוס יותר דרך הוספה של אימוני כוח.

ההבדל בין מראה רזה ורך לבין מראה חטוב – זה אחוז השומן, זאת אומרת כמות השומן ביחס למסה הרזה (שריר, עצמות, איברים).

בסרטון הזה אני מדגימה מדידת אחוזי שומן על נשים במשקל יחסית ממוצע, וכמה צריך לרדת במשקל (נשים בין 55-60 קילו) כדי להוריד את אחוז השומן בגוף למראה חטוב יותר משמעותית.

כדי להוריד את אחוז השומן, אנחנו יכולים להשפיע על כמות השומן וכמות השריר.

אצל אנשים מאוד רזים שאין להן עודף שומן להוריד – התהליך יכלול רק הוספה של מסת שריר (דרך אימוני כוח ואכילה מספקת או אפילו עודפת).

אצל אנשים עם עודף שומן, צריך גם להיות בגרעון קלורי וגם לבצע אימוני כוח במקביל כדי לשמר או אף לבנות מסת שריר, ובכך – לרדת פרופורציונלית יותר בשומן.

לא חייב לספור קלוריות כדי לרדת במשקל, כמו שלא חייב לעקוב אחר תקציב כדי לחסוף כסף – אבל הרבה אנשים בהחלט רודפים אחר הזנב של עצמם כאשר הם מנסים להיות בגרעון בצורה עיוורת, ללא שום מעקב, אלא רק דרך החלפות כלליות בתזונה וניחושים.

מה הצעדים העיקריים שאפשר לקחת כדי לצמצם קלוריות?

1.     תורידו קודם כל את המאכלים הכי דחוסים בקלוריות, כמו רטבים, שתייה מתוקה, ארוחות במסעדות וטיגונים.

2.     תשתדלו להכניס יותר תנועה במהלך היום שלכם (לא רק אימון כושר), כדי להוציא יותר אנרגיה באופן עקבי. זה עוזר להציב יעד צעדים יומי – אפשר לעקוב באפליקציות בריאות וכושר.

3.     לבצע אימוני התנגדות כדי לשמר ולבנות מסת שריר, שעוזרת לנו לשרוף קצת יותר קלוריות באותו משקל גוף.

כדי להתמיד עד היעד בתהליך חיטוב, תצטרכו להתמיד בו לאורך זמן – לכן, אני ממליצה לשלב מאכלים יותר משביעים בפחות קלוריות ולשלב מאכלים שאתם אוהבים עם מודעות לערך קלורי. כן – אפשר לשלב לחם, אפשר לשלב מתוק, אבל חשוב לתעדף מאכלים משביעים ועשירים בערכים תזונתיים בתוך הקלוריות, לפני שמכניסים את הפינוקים.

לא צריך לצום, להיגמל מפחמימות או לשתות מיץ לימון כדי לרדת במשקל – אתם בסך הכל צריכים להבין איך להשפיע על המאזן הקלורי שלכם בצורה יותר מדויקת ועקבית.

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