{"id":8621,"date":"2015-06-07T03:20:37","date_gmt":"2015-06-07T03:20:37","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8621"},"modified":"2020-11-11T00:17:45","modified_gmt":"2020-11-11T00:17:45","slug":"como-hacer-una-dieta","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/como-fazer-uma-dieta\/","title":{"rendered":"C\u00f3mo ponerse a dieta"},"content":{"rendered":"<h1><strong>C\u00f3mo hacer una dieta adaptada a tus objetivos<\/strong><\/h1>\n<p>Junt\u00e1mos a informa\u00e7\u00e3o realmente essencial para constru\u00edres uma dieta de raiz, para ti, e para os teus objetivos.<\/p>\n<p><strong>\u00bfQuieres ganar masa muscular?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">L\u00ea este guia.<\/span><\/p>\n<p><strong>\u00bfQuieres perder grasa?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">L\u00ea este guia.<\/span><\/p>\n<p>Resumimos ao m\u00e1ximo toda a informa\u00e7\u00e3o que precisas para ser bem-sucedido na elabora\u00e7\u00e3o de uma dieta, e deix\u00e1mos apenas o essencial.<\/p>\n<h2 style=\"text-align: center;\"><strong>calor\u00edas<\/strong><\/h2>\n<p>En primer lugar, calculemos cu\u00e1ntas calor\u00edas necesitamos en nuestra dieta.<\/p>\n<p>Para o fazer, vamos utilizar a equa\u00e7\u00e3o de Harris-Benedict, que \u00e9 uma f\u00f3rmula simples para calcular o valor aproximado de calorias que necessitas.<\/p>\n<p><strong>Introduce los datos a continuaci\u00f3n para saber cu\u00e1ntas calor\u00edas necesitas para tu dieta.<\/strong><br \/>\n<iframe src=\"https:\/\/pt.calcuworld.com\/nutricao\/taxa-de-metabolismo-basal-metodo-harris-benedict\/?iframe=1\" width=\"100%\" height=\"400\"><\/iframe><\/p>\n<p style=\"text-align: left;\">De acordo com o teu objetivo, o n\u00famero de calorias que precisas \u00e9 diferente.<\/p>\n<p style=\"text-align: left;\">Si quieres ganar masa muscular, necesitas m\u00e1s calor\u00edas que si quieres perder peso.<\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Macronutrientes<\/strong><\/h2>\n<p>Agora que j\u00e1 sabes de quantas calorias precisas, est\u00e1 na hora de passarmos para a segunda parte, que \u00e9, de onde v\u00eam estas calorias? Como vais atingi-las?<\/p>\n<p><strong>Vamos come\u00e7ar pelas prote\u00ednas.<\/strong><\/p>\n<p>Utiliza entre 2g a 2,5g no m\u00e1ximo\u00a0de prote\u00edna por kilo de peso corporal.<\/p>\n<p>Ou seja, se pesares 80kg, utilizas 160g de prote\u00edna no caso de 2g por kilo de peso corporal.<\/p>\n<p><strong>A continuaci\u00f3n pasamos a las grasas.<\/strong><\/p>\n<p>As gorduras devem compor cerca de 20 a 25% das tuas calorias di\u00e1rias.<\/p>\n<p>Por tanto, en una dieta de 3000kcal, 20% corresponden a 600kcal, es decir, 66g de grasa.<\/p>\n<p><strong>\u00bfQu\u00e9 pasa con los carbohidratos?<\/strong><\/p>\n<p>Os hidratos de carbono s\u00e3o os respons\u00e1veis por preencher as restantes calorias do teu plano alimentar.<\/p>\n<p>Todas as calorias que sobrarem para atingires o teu valor cal\u00f3rico di\u00e1rio, ap\u00f3s teres calculado as prote\u00ednas e gorduras, devem ser preenchidas com hidratos de carbono.<\/p>\n<p><strong>Como v\u00eas \u00e9 muito simples saber as quantidades que precisas de cada macronutriente, seja o teu objetivo ganhar massa muscular ou perder gordura. <\/strong><\/p>\n<p>\u00c0 medida que baixas as calorias quando o teu objetivo \u00e9 perder peso, os hidratos de carbono s\u00e3o quem sofre mais o corte, enquanto, por exemplo, as prote\u00ednas pouco s\u00e3o afectadas.<\/p>\n<p>Cuando buscas ganar masa muscular, aumentas significativamente los carbohidratos y, en consecuencia, las calor\u00edas.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/11\/como-fazer-uma-dieta.jpg\" alt=\"c\u00f3mo ponerse a dieta\" width=\"800\" height=\"500\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Alimentos<\/strong><\/h2>\n<p>Agora que j\u00e1 sabes quantas calorias precisas, e como utilizar os macronutrientes para as preencher, vamos avan\u00e7ar para os melhores alimentos que podes utilizar na tua dieta.<\/p>\n<ul>\n<li style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><strong>Prote\u00edna<\/strong><\/span><\/li>\n<li style=\"text-align: left;\">Huevos*<\/li>\n<li style=\"text-align: left;\">Pechuga de pollo<\/li>\n<li style=\"text-align: left;\">Pechuga de pavo<\/li>\n<li style=\"text-align: left;\">Carne roja*<\/li>\n<li style=\"text-align: left;\">Salm\u00e3o*<\/li>\n<li style=\"text-align: left;\">Latas de At\u00fan<\/li>\n<li style=\"text-align: left;\">Queso fresco bajo en grasa<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><strong>Hidratos de carbono<\/strong><\/span><\/li>\n<li style=\"text-align: left;\">Papa dulce<\/li>\n<li style=\"text-align: left;\">Avena<\/li>\n<li style=\"text-align: left;\">Arroz Integral \/ Arroz<\/li>\n<li style=\"text-align: left;\">Pastas Integrales \/ Pastas<\/li>\n<li style=\"text-align: left;\">P\u00e3o Integral<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: left;\"><span style=\"text-decoration: underline;\"><strong>Grasas<\/strong><\/span><\/li>\n<li style=\"text-align: left;\">Aceite<\/li>\n<li style=\"text-align: left;\">Mantequilla de man\u00ed<\/li>\n<li style=\"text-align: left;\">Frutos secos<\/li>\n<\/ul>\n<p style=\"text-align: left;\"><strong>S\u00e3o estes os \u00fanicos alimentos que deves consumir?\u00a0<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">No.<\/span><\/p>\n<p>Mas devem ser aqueles que marcam maior presen\u00e7a na tua alimenta\u00e7\u00e3o.<\/p>\n<p>N\u00e3o te esque\u00e7as de incluir tamb\u00e9m vegetais como os br\u00f3colos, pois embora sejam fracos em termos de macronutrientes, s\u00e3o excelentes fontes de micronutrientes, como as vitaminas e os minerais.<\/p>\n<p>*Estas s\u00e3o tamb\u00e9m fontes v\u00e1lidas de gorduras, da\u00ed o n\u00famero de alimentos nas gorduras serem reduzidos.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8644\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida.jpg\" alt=\"alimento\" width=\"1280\" height=\"720\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida.jpg 1280w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-600x338.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-1024x576.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-390x220.jpg 390w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/coomida-610x343.jpg 610w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>cuando comer<\/strong><\/h2>\n<p>J\u00e1 sabes as calorias, a quantidade de macronutrientes e os alimentos a utilizar.<\/p>\n<p>A tua pr\u00f3xima pergunta deve ser algo como&#8230;ent\u00e3o e, quando \u00e9 que devo fazer as minhas refei\u00e7\u00f5es?<\/p>\n<p><strong>\u00bfNecesitas comer cada dos horas?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">No.<\/span><\/p>\n<p>Existem dois momentos realmente muito importantes para te alimentares, s\u00e3o o pr\u00e9 e o p\u00f3s-treino.<\/p>\n<p>Tirando estes dois momentos, o ideal ser\u00e1 repartires as refei\u00e7\u00f5es da forma que te for mais conveniente, sejam 3, 4, 5 ou 6 refei\u00e7\u00f5es di\u00e1rias.<\/p>\n<p>O importante ser\u00e1 sempre atingires o n\u00famero de calorias que precisas, tal como a quantidade de macronutrientes que calculaste para atingir essas mesmas calorias.<\/p>\n<p><strong>O ideal, por ordem de import\u00e2ncia, ser\u00e1 algo como:<\/strong><\/p>\n<ul>\n<li>P\u00f3s-treino<\/li>\n<li>Pre-entrenamiento<\/li>\n<li>Antes de dormir<\/li>\n<li>Pequeno-almo\u00e7o<\/li>\n<\/ul>\n<p>O resto das refei\u00e7\u00f5es, servir\u00e1 apenas para atingires os valores cal\u00f3ricos di\u00e1rios.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-8640\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer.jpg\" alt=\"cuando comer\" width=\"1000\" height=\"682\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-300x205.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-768x524.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-600x409.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-220x150.jpg 220w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/quando-comer-610x416.jpg 610w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>\u00bfSuplementos?<\/strong><\/h2>\n<p>Suplementos, suplementos, suplementos.<\/p>\n<p>Est\u00e3o cada vez mais na moda.<\/p>\n<p><strong>\u00bfLos necesitas?<\/strong><\/p>\n<p>No.<\/p>\n<p><span style=\"text-decoration: underline;\">Mas podes utiliz\u00e1-los.<\/span><\/p>\n<p>Os dois melhores suplementos s\u00e3o a prote\u00edna whey e a creatina, e podes consultar o nosso guia para cada um deles aqui:<\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">Guia completo\u00a0sobre Whey Protein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\">Gu\u00eda completa de creatina<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8642\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10.jpg\" alt=\"suplementos10\" width=\"740\" height=\"370\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10.jpg 740w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10-300x150.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10-600x300.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/06\/suplementos10-610x305.jpg 610w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Mais d\u00favidas?<\/strong><\/h2>\n<p>Puedes usar <a href=\"https:\/\/ginasiovirtual.com\/tabela-nutricional\/\"  rel=\"noopener noreferrer\">es<\/a> Tabla nutricional para conocer las calor\u00edas y macronutrientes de los alimentos.<\/p>\n<p>Outra ferramenta muito interessante para construires a tua dieta, \u00e9 o <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">mifitnesspal<\/a>.<\/p>\n<p>Se mesmo assim ainda tiveres alguma d\u00favida, utiliza a zona de coment\u00e1rios e coloca a tua quest\u00e3o.<\/p>","protected":false},"excerpt":{"rendered":"<p>Como fazer uma dieta adaptada aos teus objetivos Junt\u00e1mos a informa\u00e7\u00e3o realmente essencial para constru\u00edres uma dieta de raiz, para ti, e para os teus [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30960,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Dieta Alinhada aos Teus Objetivos: Guia Essencial","_seopress_titles_desc":"Descobre como fazer uma dieta alimentar eficaz para perder peso ou ganhar massa muscular. 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