{"id":15185,"date":"2017-07-26T18:07:47","date_gmt":"2017-07-26T18:07:47","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15185"},"modified":"2021-08-28T18:37:25","modified_gmt":"2021-08-28T17:37:25","slug":"cuanta-grasa-hazlo-al-dia","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/quanta-gordura-preciso-por-dia\/","title":{"rendered":"\u00bfCu\u00e1nta grasa necesito por d\u00eda?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/quanta-gordura-deves-ingerir-por-dia\/id1573269829?i=1000526534370\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>As gorduras, tamb\u00e9m conhecidas como l\u00edpidos, s\u00e3o um macronutriente essencial, e quer queiras ganhar massa muscular ou perder massa gorda, precisas delas.<\/p>\n<p>A n\u00e3o ser que n\u00e3o queiras ter bons resultados.<\/p>\n<p>As gorduras desempenham v\u00e1rios pap\u00e9is fundamentais no corpo humano, e t\u00eam um forte impacto no sistema hormonal.<\/p>\n<p>S\u00e3o tamb\u00e9m o nutriente mais cal\u00f3rico, e por isso, saber a quantidade a ingerir pode ser vital para o sucesso de uma dieta.<\/p>\n<p>Para ganar masa muscular, las calor\u00edas extra pueden venir bien, pero para perder grasa, un peque\u00f1o desliz puede dificultar tu progreso.<\/p>\n<p>Entonces, \u00bfsabes cu\u00e1ntas grasas debes consumir al d\u00eda?<\/p>\n<h2><strong>N\u00famero de calorias<\/strong><\/h2>\n<p>Existem dois passos iniciais obrigat\u00f3rios para determinares a quantidade de gorduras que precisas diariamente.<\/p>\n<p>O primeiro \u00e9 saberes o que pretendes.<\/p>\n<p>\u00bfQuieres ganar masa muscular?<\/p>\n<p>\u00bfPerder grasa?<\/p>\n<p>Luego de definir tu objetivo, debes saber cu\u00e1ntas calor\u00edas consumir para lograrlo.<\/p>\n<p>Sem saberes quantas calorias deves ingerir por dia, n\u00e3o vais conseguir calcular a quantidade ideal de gorduras para a tua alimenta\u00e7\u00e3o.<\/p>\n<p>E como \u00e9 que sabes isto?<\/p>\n<p>Es simple.<\/p>\n<p>Ver <a href=\"https:\/\/ginasiovirtual.com\/quantas-calorias-ingerir-para-perder-peso\/\">Este art\u00edculo<\/a> e segue as instru\u00e7\u00f5es para o c\u00e1lculo de calorias que precisas para perder peso.<\/p>\n<p>Se o teu objetivo for perder peso n\u00e3o precisas de mudar nada.<\/p>\n<p>Se por outro lado o teu objetivo \u00e9 ganhar massa muscular, ent\u00e3o deves fazer uma pequena altera\u00e7\u00e3o.<\/p>\n<p>En el paso final, en lugar de reducir las calor\u00edas, aum\u00e9ntalas.<\/p>\n<p>En lugar de reducir entre 200 y 300 kcal, debes aumentar entre 200 y 300 kcal.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-15192 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras.jpg\" alt=\"grasa en la dieta\" width=\"714\" height=\"527\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-300x221.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-600x443.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-20x15.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Cantidad de grasa<\/strong><\/h2>\n<p>Agora que j\u00e1 sabes quantas calorias precisas por dia, j\u00e1 podes passar para o c\u00e1lculo das gorduras.<\/p>\n<p>N\u00e3o existe um n\u00famero exacto, mas existem valores aproximados que resultam com a maioria das pessoas.<\/p>\n<p>Como \u00e9 \u00f3bvio este n\u00famero varia de acordo com o teu objetivo.<\/p>\n<h2><strong>Objetivo ganar masa muscular<\/strong><\/h2>\n<p>Se o teu objetivo \u00e9 ganhar massa muscular precisas de calorias.<\/p>\n<p>As gorduras s\u00e3o uma excelente fonte de calorias, j\u00e1 que s\u00e3o o macronutriente mais denso.<\/p>\n<p>Cada grama de prote\u00ednas e hidrato de carbono fornecem-te 4 kcal, mas as gorduras oferecem-te 9 kcal por cada grama.<\/p>\n<p>J\u00e1 para n\u00e3o falar no papel essencial que desempenham no sistema hormonal, e n\u00e3o s\u00f3.<\/p>\n<p>Entonces, \u00bfcu\u00e1ntos gramos de grasa debes comer para ganar masa muscular?<\/p>\n<p><u>Reserva entre 20% a 30% das tuas calorias di\u00e1rias para as gorduras.<\/u><\/p>\n<p>Como sabes cada grama de gordura conta com 9 kcal, por isso, o c\u00e1lculo n\u00e3o \u00e9 dif\u00edcil.<\/p>\n<p><strong>Ejemplo.<\/strong><\/p>\n<p>Alfredo quiere ganar masa muscular y descubri\u00f3 que necesita 3000 kcal para lograrlo.<\/p>\n<p>De este valor en grasas opt\u00f3 por utilizar 30%, que corresponde a 900 kcal.<\/p>\n<p>Para saber isto o Alfredo multiplicou o n\u00famero de calorias (3000) pela percentagem de gorduras que pretende utilizar (0,3).<\/p>\n<p>3000 x 0,3 = 900 kcal<\/p>\n<p>Portanto, 900 kcal da dieta do Alfredo v\u00e3o ser gorduras.<\/p>\n<p>Quantas gramas de gordura \u00e9 que isto representa?<\/p>\n<p>Basta dividires este n\u00famero por 9, que \u00e9 o valor de calorias por cada grama de gordura.<\/p>\n<p>900: 9 = 100g<\/p>\n<p>Es decir, Alfredo incluir\u00e1 100g de grasa al d\u00eda en su dieta para ganar masa muscular.<\/p>\n<h2><strong>Objetivo perder grasa<\/strong><\/h2>\n<p>Podes querer perder peso e gordura, mas isso n\u00e3o significa que deves eliminar os l\u00edpidos da tua alimenta\u00e7\u00e3o.<\/p>\n<p>Ali\u00e1s, iria prejudicar significativamente os teus resultados.<\/p>\n<p>S\u00f3lo deber\u00edas reducir la cantidad utilizada.<\/p>\n<p>O m\u00e9todo para saberes quantas gramas deves ingerir \u00e9 semelhante ao utilizado para ganhar massa muscular.<\/p>\n<p>O que \u00e9 que muda?<\/p>\n<p>El porcentaje de calor\u00edas que deben provenir de la grasa.<\/p>\n<p><u>Si tu objetivo es perder peso y masa grasa, debes utilizar entre 15% y 25% de grasa al d\u00eda.<\/u><\/p>\n<p>Segue o m\u00e9todo apresentado em cima mas multiplica por um valor entre 0,15 a 0,25.<\/p>\n<p>Luego, como se indic\u00f3 anteriormente, simplemente divide el resultado entre 9 para saber a cu\u00e1ntos gramos de grasa corresponde.<\/p>\n<p>Aten\u00e7\u00e3o, 15% \u00e9 um valor baixo, e caso o utilizes, deixa-o para uma fase final de perda de gordura, e apenas durante um per\u00edodo curto.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-15194 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras.jpg\" alt=\"cuantos gramos de grasa por dia\" width=\"714\" height=\"715\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-600x601.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-20x20.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>\u00c9 dif\u00edcil calcular a quantidade de gorduras que precisas?<\/p>\n<p>No.<\/p>\n<p>\u00c9 bastante simples como deves ter percebido. E \u00fatil tamb\u00e9m.<\/p>\n<p>Aten\u00e7\u00e3o, estes valores s\u00e3o aproximados, e deves estar atento aos teus resultados.<\/p>\n<p>H\u00e1 quem se sinta melhor, e consiga melhores resultados, com percentagens de gorduras mais altas.<\/p>\n<p>Mas tamb\u00e9m h\u00e1 quem prefira valores mais baixos.<\/p>\n<p>Acima de tudo, n\u00e3o elimines as gorduras da tua dieta. S\u00e3o essenciais.<\/p>\n<p>Utiliza estes valores como um guia, e vai ajustando, caso aches necess\u00e1rio.<\/p>\n<p>Para saberes a quantidade de prote\u00edna que precisas por dia passa por <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\">aqu\u00ed<\/a>.<\/p>\n<p>Caso tenhas alguma d\u00favida utiliza a zona de coment\u00e1rios em baixo.<\/p>\n<p><strong>Ficam ainda aqui dois artigos que te podem ser \u00fateis.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">Que comer para perder grasa<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">Que comer para ganar masa muscular<\/a><\/li>\n<\/ul>\n<p><strong>Fuentes.<\/strong><\/p>\n<p>Os valores apresentados no artigo s\u00e3o os utilizados pelos autores Eric Helms, Andrea Valdez e Andy Morgan no livro <a href=\"https:\/\/muscleandstrengthpyramids.com\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">La nutrici\u00f3n de la pir\u00e1mide de m\u00fasculos y fuerza<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff As gorduras, tamb\u00e9m conhecidas como l\u00edpidos, s\u00e3o um macronutriente essencial, e quer queiras ganhar massa muscular ou perder massa gorda, precisas delas. A n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":27987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Quantas gramas de gordura preciso por dia?","_seopress_titles_desc":"Descobre quantas gramas de gordura precisas por dia para ganhar massa muscular ou perder peso. 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gordura preciso por dia?"],"_metaseo_metadesc":["Sabe quantas gorduras deves ingerir por dia, quer o teu objetivo seja ganhar massa muscular ou perder gordura."],"psp_kw":["wie viel fett brauche ich einen tag?"],"psp_meta":["a:14:{s:5:\"title\";s:36:\"Wie viel Fett brauche ich einen Tag?\";s:11:\"description\";s:161:\"Sie wissen, wie viele Fette Sie jeden Tag konsumieren sollten, um gute Ergebnisse zu erzielen.\nFette, auch bekannt als Lipide, sind ein essentieller Makron\u00e4h...\";s:8:\"keywords\";s:123:\"wie viel fett brauche ich einen tag?, fett, sollten, wissen, fette, muskelmasse, kalorien, gewinnen, kcal, viele, verlieren\";s:13:\"focus_keyword\";s:36:\"wie viel fett brauche ich einen tag?\";s:14:\"mfocus_keyword\";s:36:\"wie viel fett brauche ich einen 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