{"id":1879297,"date":"2026-04-12T12:36:55","date_gmt":"2026-04-12T09:36:55","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1879297"},"modified":"2026-04-12T12:36:55","modified_gmt":"2026-04-12T09:36:55","slug":"de-ce-numaratul-caloriilor-nu-te-ajuta-la-slabit-sfaturile-unor-experti-in-nutritie","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1879297","title":{"rendered":"De ce num\u0103ratul caloriilor nu te ajut\u0103 la sl\u0103bit. Sfaturile unor exper\u021bi \u00een nutri\u021bie"},"content":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.adh.reperio.news\/image-c\/c84c7aef-b82f-4d29-9624-b2145cec074f\/index.jpeg?p=f%3Djpeg%26w%3D1200%26h%3D630%26r%3Dcover&#8221;]<\/p>\n<article class=\"svelte-t0js42\">\n<nav>\n<ul class=\"breadcrump svelte-xauq0s\">\n<li class=\"svelte-xauq0s\"><a href=\"\/\" title=\"Adev\u0103rul\" class=\"svelte-xauq0s\">Home<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"\/stil-de-viata\" class=\"svelte-xauq0s\">Stil de via\u021b\u0103<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"\/stil-de-viata\/viata-sanatoasa\" class=\"svelte-xauq0s\">Via\u021b\u0103 s\u0103n\u0103toas\u0103<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/de-ce-numaratul-caloriilor-nu-te-ajuta-la-slabit-2522163.html\" class=\"svelte-xauq0s\">De ce num\u0103ratul caloriilor nu te ajut\u0103 la sl\u0103bit. Sfaturile unor exper\u021bi \u00een nutri\u021bie<\/a><\/li>\n<\/ul>\n<\/nav>\n<p><main class=\"svelte-t0js42\"><\/p>\n<p>Num\u0103rarea caloriilor nu este doar dificil\u0103 \u0219i problematic\u0103, ci mai ales inutil\u0103 pentru oricine \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103.<\/p>\n<div class=\"container-image  svelte-jd4qiv\"><source type=\"image\/webp\" srcset=\"https:\/\/cdn.adh.reperio.news\/image-c\/c84c7aef-b82f-4d29-9624-b2145cec074f\/index.jpeg?p=a%3D1%26co%3D1.05%26w%3D1400%26h%3D750%26r%3Dcontain%26f%3Dwebp 1400w\" media=\"(min-width: 1400px)\" \/><\/p>\n<div class=\"caption\">Sunt diverse metode de sl\u0103bit FOTO: Shutterstock<\/div>\n<\/div>\n<p>Vrei s\u0103 sl\u0103be\u0219ti? Exist\u0103 o metod\u0103 dovedit\u0103 \u0219tiin\u021bific c\u0103 func\u021bioneaz\u0103: deficitul caloric. \u00cen termeni simpli, asta \u00eenseamn\u0103 s\u0103 m\u0103n\u00e2nci mai pu\u021bin dec\u00e2t are nevoie corpul t\u0103u pentru a se alimenta \u00een fiecare zi. F\u0103 asta, iar corpul t\u0103u \u00eencepe s\u0103 apeleze la rezervele sale de energie &#8211; gr\u0103simea stocat\u0103 &#8211; pentru a compensa deficitul.<\/p>\n<p>Sun\u0103 simplu, dar oricine a \u00eencercat s\u0103 sl\u0103beasc\u0103 a\u0219a \u0219tie cum stau lucrurile. \u00ce\u021bi notezi con\u0219tiincios caloriile din fiecare mas\u0103, p\u00e2n\u0103 la ultimul bob de orez, ca s\u0103 r\u0103m\u00e2i sub limita zilnic\u0103, \u0219i totu\u0219i acul c\u00e2ntarului nu se mi\u0219c\u0103. Este frustrant \u0219i descurajant. Dar vestea bun\u0103 este c\u0103 nu e vina ta, potrivit <a href=\"https:\/\/www.sciencefocus.com\/the-human-body\/counting-calories-wont-help-you-lose-fat\" rel=\"nofollow\">BBC Science Focus.<\/a><\/p>\n<p>Descoperirile \u0219tiin\u021bifice recente arat\u0103 c\u0103 este aproape imposibil s\u0103 calculezi caloriile cu precizie. Asta explic\u0103 de ce sl\u0103bitul bazat pe num\u0103ratul caloriilor este at\u00e2t de greu \u0219i ar trebui s\u0103-i lini\u0219teasc\u0103 pe cei care se chinuie cu aceast\u0103 metod\u0103.<\/p>\n<p>\u0218i nu se opre\u0219te aici. Se pare c\u0103 \u00eens\u0103\u0219i ideea de <i>\u201ecalorie\u201d<\/i> ar trebui reg\u00e2ndit\u0103, mai ales pentru cei care vor cu adev\u0103rat s\u0103 piard\u0103 gr\u0103sime.<\/p>\n<h2>O misiune aproape imposibil\u0103<\/h2>\n<p>Este greu s\u0103 \u021bii eviden\u021ba caloriilor consumate. Dar partea cea mai frustrant\u0103 este c\u0103, \u00een ciuda faptului c\u0103 faci tot posibilul s\u0103 calculezi corect, tot vei gre\u0219i, chiar dac\u0103 e\u0219ti specialist \u00een nutri\u021bie.<\/p>\n<p><i>\u201eS\u0103 m\u0103sori cu exactitate c\u00e2te calorii m\u0103n\u00e2nci, ca s\u0103 nu mai vorbim de c\u00e2te arzi, este aproape imposibil\u201d<\/i>, spune Dr. Adam Collins, profesor asociat de nutri\u021bie la Universitatea din Surrey.<\/p>\n<p>Problema nu \u021bine neap\u0103rat de matematic\u0103. Oricine a \u00eencercat s\u0103 estimeze ce \u00eenseamn\u0103 \u201eun bol mic de cereale\u201d sau <i>\u201eun strop de ulei de m\u0103sline\u201d<\/i> \u0219tie c\u0103 por\u021biile sunt greu de apreciat.<\/p>\n<p>\u00cen general, dac\u0103 nu notezi fiecare ingredient \u00eenainte s\u0103 m\u0103n\u00e2nci (\u00een timp ce \u00ee\u021bi la\u0219i m\u00e2ncarea s\u0103 se r\u0103ceasc\u0103), nu ai cum s\u0103 \u00ee\u021bi aminte\u0219ti exact ce ai avut \u00een farfurie, ca s\u0103 nu mai vorbim de gust\u0103rile m\u00e2ncate f\u0103r\u0103 s\u0103 \u00ee\u021bi dai seama.<\/p>\n<p>Nu e de mirare c\u0103 studiile arat\u0103 c\u0103 oamenii subestimeaz\u0103 \u00een medie aportul zilnic cu aproximativ 30% (adic\u0103 600\u2013750 de calorii).<\/p>\n<h2>Problema din spatele caloriilor<\/h2>\n<p>S\u0103 presupunem totu\u0219i c\u0103 ai merge p\u00e2n\u0103 la cap\u0103t, c\u00e2nt\u0103rind tot, calcul\u00e2nd fiecare gram, ca \u00eentr-un laborator.\u00a0Tot nu ar merita.\u00a0De ce? Pentru c\u0103 exist\u0103 o problem\u0103 fundamental\u0103 chiar \u00een modul \u00een care definim o calorie.<\/p>\n<p>Valorile folosite ast\u0103zi vin din secolul al XIX-lea, c\u00e2nd chimistul american Wilbur Olin Atwater a m\u0103surat energia din alimente prin arderea lor. Echipa lui a ars sute de alimente \u0219i a m\u0103surat c\u0103ldura produs\u0103. Cu c\u00e2t produceau mai mult\u0103 c\u0103ldur\u0103, cu at\u00e2t aveau mai mult\u0103 energie. A\u0219a au ap\u0103rut valorile pe care le folosim \u0219i azi:<\/p>\n<ul>\n<li>4 calorii pe gram pentru carbohidra\u021bi \u0219i proteine<\/li>\n<li>9 calorii pe gram pentru gr\u0103simi<\/li>\n<\/ul>\n<p>Problema este c\u0103 aceste valori au peste 120 de ani \u0219i sunt aproximative.\u00a0\u00cen plus, au fost calculate pe baza unor alimente diferite de cele pe care le consum\u0103m ast\u0103zi.<\/p>\n<p>Mai mult, aceste calcule nu \u021bin cont de faptul c\u0103 organismul consum\u0103 energie pentru a digera m\u00e2ncarea. <a href=\"https:\/\/adevarul.ro\/dezvoltare-personala\/sport-si-nutritie\/mananci-aceleasi-lucruri-zilnic-studiul-care-2521186.html\">De exemplu, pentru fiecare 100 de calorii din proteine, <\/a>corpul folose\u0219te aproximativ 30 doar pentru digestie.<\/p>\n<p><a class=\"related-inline svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/mai-multa-mancare-mai-putine-calorii-cum-2509003.html\" title=\"Alt articol de interes pentru tine\"><span class=\"inline-title svelte-1t8qpgs\">Mai mult\u0103 m\u00e2ncare, mai pu\u021bine calorii: cum alimentele neprocesate stimuleaz\u0103 sa\u021bietatea \u0219i \u00eempiedic\u0103 consumul excesiv de calorii<\/span><\/a><\/p>\n<h2>Un sistem imprevizibil<\/h2>\n<p>Ideea c\u0103 un aliment are o valoare caloric\u0103 fix\u0103 este problematic\u0103. \u0218i asta \u00eenainte s\u0103 lu\u0103m \u00een calcul diferen\u021bele dintre oameni.\u00a0Dou\u0103 persoane pot extrage cantit\u0103\u021bi diferite de energie din acela\u0219i aliment, din cauza microbiomului intestinal.\u00a0Asta influen\u021beaz\u0103 at\u00e2t c\u00e2te calorii absorb, c\u00e2t \u0219i c\u00e2te elimin\u0103.<\/p>\n<p>Un studiu din 2023 a ar\u0103tat c\u0103 o diet\u0103 bogat\u0103 \u00een fibre poate duce la sc\u0103dere \u00een greutate f\u0103r\u0103 reducerea cantit\u0103\u021bii de m\u00e2ncare, deoarece organismul absoarbe mai pu\u021bine calorii.<\/p>\n<p><i>\u201eNu toate caloriile sunt la fel\u201d<\/i>, spune prof. Rosa Krajmalnik-Brown.<\/p>\n<p>Unele sunt folosite de corp, altele hr\u0103nesc bacteriile intestinale. O calorie nu spune unde ajunge energia respectiv\u0103.<\/p>\n<h2>Care este alternativa?<\/h2>\n<p>Dac\u0103 toate acestea te fac s\u0103 crezi c\u0103 num\u0103ratul caloriilor nu func\u021bioneaz\u0103, ai dreptate.<\/p>\n<p><i>\u201eNu cred c\u0103 trebuie s\u0103 num\u0103r\u0103m mai bine caloriile. Cred c\u0103 nu ar trebui s\u0103 le num\u0103r\u0103m deloc<\/i>\u201d, spune Giles Yeo.<\/p>\n<p>Exist\u0103 \u00eens\u0103 alte metode mai simple \u0219i mai eficiente.<\/p>\n<h2>Concentreaz\u0103-te pe macronutrien\u021bi<\/h2>\n<p>\u00cen loc de calorii, po\u021bi urm\u0103ri macronutrien\u021bii: carbohidra\u021bi, proteine, gr\u0103simi \u0219i fibre.\u00a0Speciali\u0219tii recomand\u0103 s\u0103 te concentrezi mai ales pe proteine \u0219i fibre, deoarece acestea dau senza\u021bia de sa\u021bietate.\u00a0Cu c\u00e2t m\u0103n\u00e2nci mai multe, cu at\u00e2t vei sim\u021bi mai rar foame.\u00a0Fibrele m\u0103resc volumul alimentelor \u0219i transmit creierului c\u0103 e\u0219ti s\u0103tul. Proteinele au acela\u0219i efect.<\/p>\n<h2>Echilibreaz\u0103 farfuria<\/h2>\n<p>A\u0219adar, nu ai nevoie de calcule complicate. Important este ce ai \u00een farfurie.\u00a0Fiecare mas\u0103 ar trebui s\u0103 con\u021bin\u0103:<\/p>\n<ul>\n<li>proteine<\/li>\n<li>carbohidra\u021bi<\/li>\n<li>legume sau fructe<\/li>\n<\/ul>\n<p>O regul\u0103 simpl\u0103: jum\u0103tate din farfurie legume \u0219i fructe, un sfert carbohidra\u021bi, un sfert proteine.<\/p>\n<h2>Redu alimentele ultra-procesate<\/h2>\n<p><a href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/cum-sa-mancam-inteligent-fara-sa-tinem-cont-de-2517002.html\">Alimentele ultra-procesate sunt produse industrial<\/a>, bogate \u00een zah\u0103r, gr\u0103simi \u0219i sare \u0219i foarte u\u0219or de consumat \u00een exces. Studiile arat\u0103 c\u0103 oamenii care m\u0103n\u00e2nc\u0103 astfel de alimente consum\u0103, \u00een medie, cu aproximativ 500 de calorii mai mult pe zi. \u00cen plus, sunt mai u\u0219or de digerat, ceea ce \u00eenseamn\u0103 c\u0103 organismul consum\u0103 mai pu\u021bin\u0103 energie pentru procesarea lor.<\/p>\n<p><a class=\"related-inline svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/cum-sa-mancam-inteligent-fara-sa-tinem-cont-de-2517002.html\" title=\"Alt articol de interes pentru tine\"><span class=\"inline-title svelte-1t8qpgs\">Cum s\u0103 m\u00e2nc\u0103m inteligent, f\u0103r\u0103 s\u0103 \u021binem cont de num\u0103rul de calorii<\/span><\/a><\/p>\n<h2>Alege mai atent alimentele<\/h2>\n<p>Nu trebuie s\u0103 elimini complet alimentele procesate, dar este important s\u0103 alegi variante mai bune.\u00a0Produsele cu mai multe proteine \u0219i fibre sunt, \u00een general, o alegere mai bun\u0103.\u00a0Alimentele c\u00e2t mai pu\u021bin procesate, carne, pe\u0219te, legume, fructe, r\u0103m\u00e2n cele mai bune op\u021biuni.<\/p>\n<p>Num\u0103ratul caloriilor pare o metod\u0103 logic\u0103, dar \u00een realitate este imprecis \u0219i greu de aplicat.<\/p>\n<p>\u00cen schimb, alegeri simple, mai multe proteine \u0219i fibre, mese echilibrate \u0219i mai pu\u021bine alimente procesate, pot duce la rezultate mai bune, f\u0103r\u0103 calcule complicate.<\/p>\n<p><\/main><\/p>\n<footer class=\"svelte-t0js42\">\n<div class=\"related-wrap related-footer svelte-1t8qpgs\"><span class=\"related-label svelte-1t8qpgs\">Cite\u0219te \u0219i<\/span><a class=\"related svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/dezvoltare-personala\/sport-si-nutritie\/mananci-aceleasi-lucruri-zilnic-studiul-care-2521186.html\" title=\"Alt articol de interes pentru tine\"><img decoding=\"async\" class=\"thumb svelte-1t8qpgs\" src=\"https:\/\/cdn.adh.reperio.news\/image-b\/be243926-2dea-4e22-ad13-86159f0a0976\/index.jpeg\" alt loading=\"lazy\" width=\"80\" height=\"54\"><span class=\"title svelte-1t8qpgs\">M\u0103n\u00e2nci acelea\u0219i lucruri zilnic? Studiul care schimb\u0103 tot ce \u0219tiai despre sl\u0103bit<\/span><\/a><\/div>\n<div class=\"meta svelte-t0js42\">\n<div class=\"authors svelte-t0js42\"><a href=\"\/author\/672\" rel=\"author\" class=\"svelte-t0js42\">\u0218tefan Borcea<\/a><\/div>\n<div class=\"tags svelte-12okeyl\"><span class=\"tags-label metaFont svelte-12okeyl\">Cite\u0219te mai multe despre<\/span><\/p>\n<div class=\"tags-list svelte-12okeyl\"><a href=\"\/tag\/mancare\" title=\"Ultimele \u0219tiri despre mancare\" class=\"tag-pill svelte-12okeyl\">mancare<\/a><a href=\"\/tag\/slabit\" title=\"Ultimele \u0219tiri despre slabit\" class=\"tag-pill svelte-12okeyl\">slabit<\/a><a href=\"\/tag\/calorii\" title=\"Ultimele \u0219tiri despre calorii\" class=\"tag-pill svelte-12okeyl\">calorii<\/a><\/div>\n<\/div>\n<\/div>\n<p><a class=\"moreFromCategory svelte-t0js42\" href=\"\/stil-de-viata\/viata-sanatoasa\" title=\"Via\u021b\u0103 s\u0103n\u0103toas\u0103\">Mai multe din <strong class=\"svelte-t0js42\">Via\u021b\u0103 s\u0103n\u0103toas\u0103<\/strong> \u203a<\/a><\/footer>\n<\/article>\n<p>[analyse_source url=&#8221;https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/de-ce-numaratul-caloriilor-nu-te-ajuta-la-slabit-2522163.html&#8221;]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.adh.reperio.news\/image-c\/c84c7aef-b82f-4d29-9624-b2145cec074f\/index.jpeg?p=f%3Djpeg%26w%3D1200%26h%3D630%26r%3Dcover&#8221;] Home Stil de via\u021b\u0103 Via\u021b\u0103 s\u0103n\u0103toas\u0103 De ce num\u0103ratul caloriilor nu te ajut\u0103 la sl\u0103bit. Sfaturile unor exper\u021bi \u00een nutri\u021bie Num\u0103rarea caloriilor nu este doar dificil\u0103 \u0219i problematic\u0103, ci mai ales inutil\u0103 pentru oricine \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103. Sunt diverse metode de sl\u0103bit FOTO: Shutterstock Vrei s\u0103 sl\u0103be\u0219ti? Exist\u0103 o metod\u0103 dovedit\u0103 \u0219tiin\u021bific [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[89],"tags":[19,226],"class_list":["post-1879297","post","type-post","status-publish","format-standard","hentry","category-romania","tag-adevarul","tag-crawlmanager"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1879297","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1879297"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1879297\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1879297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1879297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1879297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}