Jag har fått många frågor angående Uffes diet. Vilken diet använder han? GI? ISO-dieten? LCHF? Superduperultrasajberdieten? Svaret är: ingen. Det finns absurda mängder dieter som lovar fantastiska resultat och mer därtill. Slå upp valfri tidningen och det står nästan jämt om någon ny super diet eller hur man får smal midja på 2 veckor. Alla dieter fungerar om man följer en viktig regel: Ät lite mindre än du behöver. Alltså ligg på ett kaloriunderskott. Då kan du gå ner i vikt enbart genom att äta pepparkakor om du vill. Du kommer inte må bra undertiden men det skulle vara möjligt. Så länge du förbränner mer än vad du stoppar i dig så går du ner i vikt. Inget hokus-pokus. Så är det. Punkt slut.
Det absolut säkraste sättet att gå ner i vikt är att räkna kalorier. Då vet du precis vad du stoppar i dig och har total kontroll. Så jobbar Ulf och så även jag när jag ligger på diet, det fungerar ypperligt. Men först måste man veta hur många kalorier man behöver. Då finns det en formel som fungerar väldigt bra.
Män: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x ålder)
Kvinnor: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x ålder)
Det man får ut av den är ditt basala energibehov. Det din kropp behöver för att gå runt vid vila helt enkelt. Sen multiplicerar man detta med en aktivitetsfaktor mellan 1,2 – 2,0. Sitter man och såsar med facebook hela dagarna så multiplicerar man med 1,2. Är man elitidrottsman och tränar stenhårt 12ggr i veckan så multiplicerar man med 2,0.
I Uffes fall tog vi aktivitetsfaktorn 1,4 i och med att han numera styrketränar stenhårt 4ggr i veckan och går 3 – 4 ggr i veckan. Det gav oss totalt 2716kcal per dag. Detta för att hålla vikten. Vi drog därefter bort 600kcal per dag så vi landade på 2116kcal per dag. Detta resulterar i ett kaloriunderskott på 4200kcal i veckan.
1 kilo fett är 7500kcal. Så med det kaloriunderskottet är den beräknade viktnedgången ca 0,6kg i veckan. Ett bra tempo som man absolut klarar av. Det många gör fel är att man äter alldeles för lite eller följer någon, i mina ögon, heltokig pulverdiet. Visst går man ner i vikt men man har oftast svårt att hålla dieten och man mår som en skadeskjuten mås under tiden. Lägger man sig istället på en litet kaloriunderskott på ca 500 – 600 kcal per dag så kommer det att vara betydligt lättare att lyckas och man kommer må alldeles fantastiskt bra under tiden. Det gäller bara att välja rätt livsmedel! Proteinrik kost mättar bäst, innehåller lite kalorier och ser till att vi bygger/behåller våra muskler! Kött, kyckling, fisk, ägg osv är kanonbra och nyttig mat. Ett bra riktmärke är att äta 1,5g – 2g protein/kg kroppsvikt. Sen fyller man upp resten med kolhydrater och fett tills man når den önskade kalorimängden.
Fippligt att räkna kalorier tycker många. Värt det tycker jag. Vill man verkligen gå ner i vikt och stanna där är det definitivt den bästa metoden. Inget tjafs, inga mirakelkurer bara old-school matematik.
Jag har också fått den frågan ”vilken diet är det?” och jag har svarat ”håll i er nu…den kallas tallriksmodellen!” Haha..jag har till och med fått svaret ”är det en ny diet?”
Vill man har lite hjälp med att hålla koll på kalorierna kan man använda detta enkla verktyg http://styrketraningsprogram.weebly.com/kalorieraumlknaren.html
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