Энергетический баланс — базовый закон управления весом

энергетический баланс_2

Друзья, вы все знаете краеугольный принцип управления весом — баланс калорий (он же энергетический баланс): набор (и потеря) веса — это разница между потребленными и потраченными калориями. В этом тексте мы собрали базовые основы этого принципа, чтобы вы могли на нее ссылаться.

Вот лишь некоторые тексты на Зожнике, основанные на принципе «ешь больше калорий, чем тратишь — толстеешь, меньше — худеешь»:

Почему занимаешься и не худеешь? Пора считать калории

11 заблуждений людей, которые не верят в калории

Ученые: сахар — не вреднее других источников калорий

Правило 3500 ккал = 0,5 кг

Игры калорий. Как есть сладкое без чувства вины

И даже пара юмористических текстов:

Бежать или лежать за фастфуд?

Энзимы в сосисках и гречневая каша в головах

Да в общем, все совсем просто, достаточно посмотреть наше видео про азы ЗОЖ (вдруг вы еще не видели):

Мы на Зожнике приводили данные десятков или даже сотен исследований, в которых при дефиците калорий испытуемые всегда теряли вес. И даже одно странное исследование, где на дефиците калорий не худели, но потом оказалось, что все в порядке — испытуемые просто врали.

Исследований, доказывающих работу простой формулы энергетического баланса, очень много, уважаемые научные организации, институты основывают на них свои рекомендации, часть ссылок есть внизу этого текста.

feather-and-stone-balance-cropped

Но на самом деле доказательная база еще проще и начинается со школьной программы по физике.

Первый закон термодинамики и энергетический баланс

Для начала разберем закон физики, которому подчиняется принцип энергетического баланса. Итак, первый закон термодинамики (он же – закон сохранения энергии) гласит: энергия не может быть создана или уничтожена, она лишь может трансформироваться из одной формы в другую.

На основании первого закона термодинамики концепт энергетического баланса формулируется так: изменения в энергетических запасах организма (Эз) равны разнице между потреблением энергии (Пэ) и расходом энергии (Рэ), что выражается в формуле:

Эз = Пэ – Рэ,

где Пэ (потребление энергии) – химическая энергия, которую мы получаем из пищи, Рэ (расход энергии) – любой происходящий в нашем организме процесс, на который тратится энергия, а Эз (энергетические запасы) – итоговые изменения в энергетических запасах организма (главным образом в жировой ткани и гликогене), которые зависят от соотношения потраченной энергии к полученной.

Человеческий организм как термодинамическая система подчиняется первому началу термодинамики, и этот закон служит фундаментом для концепции энергетического баланса.

Графически картину в целом можно представить еще и так (слева на весах — потребленные калории, справа — потраченные. Сверху вниз: сбалансированный вес, набор веса, потеря веса):

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Потребляя пищу, мы получаем энергию, или калории. В то же время мы постоянно расходуем энергию: трансформируем её из одной формы в другую (окисляя белки, жиры и углеводы до конечной энергетической молекулы – АТФ), на базовые потребности нашего организма – перекачивание крови по сосудам, транспорт кислорода и нутриентов к клеткам и так далее.

В своей книге «Metabolic Regulation: A Human Perspective» учёный из Университета Оксфорда Кэйт Фрайн отмечает, что для продолжения жизнедеятельности человеческий организм должен иметь способность запасать энергию и высвобождать её из своих же запасов в то время, когда мы не принимаем пищу. Мы поели и занимаемся своими делами, при этом жизненно необходимые процессы в нашем организме длятся 24 часа в сутки независимо от того, что, когда и сколько мы съели. Более того — без еды организм может прожить до 2 месяцев (или до 8-10 дней, если еще и без воды).

Запасаемую в организме энергию можно рассматривать как систему амортизации. От часа к часу потребление и расход энергии могут не совпадать, поэтому организму необходимо обладать запасами энергии: кратковременным (гликоген – ограниченный оперативный запас энергии, его, к примеру, может хватить на 10-15 км бега) и долговременным (жировая ткань – практически неограниченный запас).

Именно по этим причинам при дефиците калорий наш организм вынужден черпать энергию из своих же запасов, в результате чего мы худеем (при дефиците энергии наше тело теряет ткань: жировую, мышечную и т.д.). В ситуации, когда мы потребляем больше калорий, чем расходуем, у нашего тела нет другого варианта, кроме как запасать энергию на будущее, из-за чего мы и набираем вес.

Если подытожить: наше тело не может построить ткань из ничего, ведь для запасания энергии необходимо получать её избыток. По этой причине заявления в духе «ем как слон и не могу набрать вес» или «питаюсь как птичка, но не могу похудеть» не имеют ничего общего с действительностью.

Поступление энергии (Пэ)

Для того чтобы подробнее разобраться в вопросе управления весом, предлагаем ближе рассмотреть составляющие, которые влияют на энергетические запасы – потребление и расход энергии.

Энергия поступает к нам только из пищи и содержится в макронутриентах – в белке, жирах и углеводах (включая клетчатку)Единственное (кроме БЖУ — белков, жиров, углеводов) вещество, которое содержит калории – алкоголь.

Как алкоголь влияет на набор веса (если не содержит питательных веществ) — читайте в тексте «Сколько калорий в водке и другом алкоголе«.

И хоть алкоголь не считается питательным веществом (так как не является необходимым веществом для выполнения жизненно важных функций), он учитывается в общую картину потребления энергии, ведь на 1 грамм алкоголя приходится 7 ккал. Напомним, что на 1 грамм белка и углеводов приходится 4,1 ккал, а на 1 грамм жира – 9,3 ккал.

Стоит также отметить, что попавшая в наш организм пища усваивается не на 100%, так как приблизительно 2-10% съеденного теряется с фекалиями. «Чистое» усвоение пищи отличается между людьми и зависит от вида продукта, метода его приготовления, а также работы кишечника.

Расход энергии (калорий)

Если поступление энергии – это всего лишь вопрос количества потребляемой пищи (а точнее — калорий), то расход энергии представляет собой несколько составляющих.

Типичный состав расхода энергии у обычного человека: 60-70% расхода — просто на поддержание жизнедеятельности (от работы сердца и внутренних органов до поддержки температуры 36,6), около 10% на перевод энергии пищи в запасы и лишь 20-30% расхода — любая физическая нагрузка:

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Вот есть еще аналогичные диаграммы на эту тему:

У неактивного человека тело расходует энергию вот так:

Sedentary-energy-expenditure-300x149

Желтое – базовый обмен (поддержание жизнедеятельности), розовое – физическая активность, зеленое – расходы на переваривание пищи, термический эффект (TEF).

У активного расход больше за счет физической активности:

Physically-Active-Energy-Expenditure1-300x147

Базовый обмен веществ

На базовый обмен веществ (отмечен желтым в диаграммах выше) приходится  самая значительная доля расхода энергии. Это затраты на жизненно важные процессы: на клеточном уровне – это, к примеру, оборот белка (его синтез и распад), на уровне работы органов – сердцебиение, дыхание и так далее. Все эти процессы длятся 24 часа в сутки независимо от того, двигаемся мы или лежим на диване. Этот базовый уровень метаболической активности известен как базовый обмен веществ (BMR), или метаболизм, на который у большинства людей приходится две трети (около 60-70%) от общего суточного расхода калорий.

Базовый обмен тесно связан с количеством безжировой массы человека, к которой относится вес всех составляющих нашего тела, кроме жировой массы – органов, костей, скелетных мышц. Чем больше у человека мышц, тем выше его базовый метаболизм.

Однако стоит отметить, что с ростом жировой массы BMR также повышается, ведь на энергетическое «обслуживание», скажем, 1 кг жировой массы также тратится часть калорий, хоть и значительно меньше, чем на «обслуживание» 1 кг мышечной ткани.

Посчитать свой уровень базового обмена можно в калькуляторе Зожника — сразу под лого на любой странице:

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Калькулятор выдаст вам 2 цифры: базовый обмен (ваш примерный BMR) и ваша норма калорий с учетом еще и физактивности и затрат на переваривание пищи.

Расходы на физическую активность

На двигательную активность в среднем тратится около 20-30% от общего суточного расхода энергии, при этом компонент физической активности разбивают на 2 вида:

  • Формальная физическая активность (тренировки),
  • Нетренировочную/спонтанную двигательную активность. (В США этот компонент прозвали NEAT, или Non-Exercise Activity Thermogenesis, который относится к тратам калорий в процессе повседневных забот (поход в магазин, уборка дома, парковка машины, печатание на клавиатуре) и неосознанных движений – вставание со стула, почесывание затылка, подергивание ногой, сидя на стуле и так далее — в общем абсолютна любая активность, кроме тренировок.

Хотя на физическую активность люди в среднем тратят 20-30% от общих энергетических расходов, именно на эти затраты энергии можно влиять сознательно. Например, у профессиональных спортсменов, которые тренируются 2 раза в день по несколько часов на физическую активность может расходоваться намного больше калорий.

Почитайте о диетах спортсменов, состоящих из 10 000 ккал / сутки и более в тексте: 12 тысяч ккал в день Майкла Фелпса и другие необычные диеты атлетов

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Термический эффект пищи (TEF)

Термический эффект пищи – это повышение расхода энергии после приёма пищи. TEF выражает то количество калорий, которое расходуется на пережёвывание, переваривание, усвоение, а также запасание потребляемой нами пищи.

Всё очевидно: на то чтобы переработать материал, из которого организм впоследствии будет запасать и расходовать топливо, нам необходимо потратить некоторое количество энергии.

На компонент TEF для каждого потребляемого макронутриента приходится: до 3% на жиры, 5-10% на углеводы, а на белки – 20-30%.

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При этом вопреки мифам — не существует пищи с отрицательными калориями — на переваривание которой уходит больше 100% от содержащихся в ней калорий. Подробности в тексте: Существуют ли продукты с отрицательной калорийностью?

В среднем при стандартной диете на TEF приходится около 10% от общего потребления энергии. Это значит, что на переработку каждых полученных с пищей 100 ккал мы расходуем 10 ккал энергии.

Так как же всё-таки управлять весом?

Соответственно, единственно верная стратегия, которая позволит удерживать текущий вес, худеть (избавляться от жира) или набирать вес (наращивать мышечную массу) – это контроль потребления калорий и уровня физической активности.

Вот наглядный скриншот из Энциклопедии Зожника:

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Почему предсказывать изменения веса непросто

На первый взгляд кажется логичным, что если мы рассчитаем калорийность, то можем предсказать изменения веса на недели и даже месяцы вперёд. Многим читателям знакомо «правило 3500 ккал», которое означает, что недельный профицит в 3500 калорий (ежедневный избыток энергии в 500 ккал) должен приводить к набору 0,5 кг массы тела в неделю, а дефицит в 3500 ккал (ежедневный дефицит в 500 ккал) – к снижению веса на 0,5 кг в неделю. Однако на практике это правило не работает так, как хотелось бы.

Кстати, прочтите перевод текста известного ученого Лайла Макдоналда о том, почему на практике «правило 3500 ккал» работает не так, как рассчитываешь.

Погрешности в законе энергетического баланса

Закон энергетического баланса работает всегда, просто существует много моментов, которые вносят свои коррективы.

По причине нелинейных изменений и непредсказуемых колебаний в весе многие люди отказываются признавать действие закона энергетического баланса. Некоторые даже говорят о том, что подсчёт калорий не работает.

Отдельно отметим, что непредсказуемые колебания веса по большей части относятся к желающим похудеть, однако должны учитываться и при наборе веса.

Итак, вот основные факторы, которые объясняют, почему предсказать изменения в массе тела непросто:

• Погрешность в подсчётах калорий

Часто после некоторого периода подсчёта калорий люди начинают питаться «на глазок», и вместе с этим процент погрешности сильно возрастает. В своих статьях мы много раз писали об исследованиях, в которых желающие похудеть люди контролировали каждую съеденную калорию и неизбежно добивались желаемого результата по окончанию эксперимента.

Если человек питается «на глаз», у него есть все шансы не только застопорить движения веса, но и повернуть его в обратную сторону.
• Баланс энергии динамичен

Напомним, что степень изменения в энергетических запасах (Эз) тела выражается в разнице между показателями потребления энергии (Пэ) и её расходом (Рэ):
Эз = Пэ – Рэ

Даже когда люди снижают калорийность питания и педантично ведут учёт потребления пищи, они худеют не настолько, насколько рассчитывали. Это объясняется тем, что баланс энергии не статичен, а динамичен – в результате изменения первого компонента энергетического баланса (Пэ) происходят компенсаторные метаболические и поведенческие изменения во втором компоненте (Рэ).

Когда человек худеет, его базовый метаболизм снижается. Часть этого снижения объясняется потерей веса (меньшее тело сжигает меньше калорий), однако присутствует и компонент адаптации, вследствие которого изменяется уровень таких гормонов, как инсулин, лептин, гормоны щитовидной железы; изменения также происходят в работе нервной системы.

Все это снижает фактический дефицит калорий и рассчитанный ранее недостаток энергии не отображает реального положения вещей – вместо рассчитанных 500 ккал дефицита на самом деле реальный дефицит составляет, к примеру, 300 ккал.

В ситуации с набором веса все происходит с точностью до наоборот – базовый метаболизм повышается (большее тело сжигает больше энергии) и со временем человек достигает энергетического плато, когда ранее созданный избыток калорий позволят лишь поддерживать новый вес.

Для того чтобы более реалистично прогнозировать изменения в весе вы можете воспользоваться разработанным учёными при Национальном институте здоровья США приложением Body Weight Planner .

Это приложение было разработано по специальному алгоритму, который учитывает динамику энергетического баланса и позволяет более точно предсказывать изменения веса. После введения данных и прохождения 4 этапов расчёта калорийности нажмите на «Режим эксперта» (Expert Mode). Там вы сможете увидеть, когда и насколько необходимо скорректировать калорийность, а также получите приблизительный график изменений веса по дням, неделям и месяцам.

• Изменения компонента NEAT (повседневная нетренировочная активность)

В ответ на снижение калорийности повседневная физическая активность человека также может снижаться (Leibel et al., 1995). При этом в зависимости от привычного уровня активности человека компонент NEAT может составлять существенную часть расхода энергии.

Как правило, на дефиците калорий человек становится вялым, меньше двигается, и как следствие – сжигает меньше энергии в ходе спонтанной активности. Результат – фактический дефицит калорий снижается.

Читайте об этом подробнее в тексте «Как организм сопротивляется худению или про адаптивный термогенез«.

• Снижение TEF на дефиците

Вместе со снижением калорийности снижается и термический эффект пищи (TEF), ведь чем меньше мы едим, тем меньше энергии необходимо для того, чтобы переварить и усвоить пищу. Так как на TEF в среднем приходится 10% от потребленной энергии, снизив калорийность на 500 ккал, мы снизим эффект TEF на 50 ккал в сутки, то есть будем тратить на 50 ккал в день меньше, опять-таки снизив фактический дефицит калорий.

Это немного, однако в сумме с остальными факторами снижение TEF также нужно учитывать.

Кроме того, изменение пропорции макронутриентов также влияет на компонент TEF. Если, к примеру, какое-то время человек питается с распределением БЖУ в пропорции 10%/40%/50%, а потом резко повышает количество белка, изменяя пропорцию БЖУ к 40%/20%/40%, по сравнению с первоначальной композицией макронутриентов он будет тратить больше энергии на переваривание и усвоение пищи из-за увеличения количества белка в рационе. Если такая ситуация может быть желаемой при похудении, то при наборе массы в случае с повышением белка фактический избыток калорий снизится.

• Колебания запасов жидкости в организме из-за углеводов

Углеводы запасаются в печени и мышцах (главным образом) в форме гликогена, одна молекула которого связывается с тремя молекулами воды. Простыми словами – вместе с каждым граммом гликогена мы запасаем 3 грамма воды. При этом в организме взрослого мужчины может запасаться около 500 г гликогена.

Именно изменения в запасах гликогена часто становятся одной из главных причин колебаний веса из-за задержки или «слива» воды. Если человек регулярно тренируется (гликоген мышц расходуется только во время сокращения мышц) и придерживается низкоуглеводной диеты (то есть запасы гликогена снижены), то после повышения количества углеводов в рационе он вместе с восполнением гликогена неизбежно запасет и определённое количество воды, что выразится в прибавке веса.

Отметим, что так как вода не содержит калорий, краткосрочные колебания веса вследствие задержки или «слива» жидкости ничего не значат, а лишь могут вводить незнающего человека в заблуждение.

Особенно это касается людей, которые хотят похудеть. Часто после повышения количества углеводов в рационе они паникуют, ведь вроде бы всё делают правильно (питаются с дефицитом калорий), но в первые несколько дней после корректировки пропорции БЖУ в сторону увеличения углеводов не худеют, а набирают вес. По словам спортивного физиолога и сертифицированного ACSM фитнес-инструктора Патриции Шварц, задержка воды вследствие повышения углеводов в рационе может стать причиной набора 1,3-2,2 кг веса.

Примерно половина популярных диет основано как раз на ограничении углеводов (и, соответственно, быстром сливе 2-3 кг воды). В тексте «Парад диет. Простой взгляд на сложные щи» мы кратко и понятно разобрали механизм работы 15 популярных диет.

• Колебания веса из-за менструаций

Ещё один важный фактор, который вносит неразбериху с колебаниями веса у женщин – изменения водного баланса из-за менструаций. В разные фазы менструального цикла женский организм задерживает жидкость и «сливает» её избыток.

Важно! Из-за колебаний водного баланса в период менструаций женщинам Лайл Макдоналд рекомендует при отслеживании результатов сравнивать каждую неделю менструального цикла с той же неделей цикла предыдущего месяца.

• Одновременный рост мышц и сжигание жира

Совсем недавно мы написали материал о том, что новички могут одновременно избавляться от жировой ткани и растить мышцы. По этой причине желающие похудеть люди, которые начинают заниматься силовыми тренировками и придерживаются гипокалорийной диеты с адекватным количеством белка, могут обнаружить, что их вес снижается очень медленно, хотя визуально тело заметно меняется в лучшую сторону. Ответ прост: жир уходит, а мышцы прибавляются.

• Некорректное отслеживание прогресса

Также отметим некорректное отслеживание прогресса. Простой пример – предыдущее взвешивание человек проводил утром натощак, а следующее – по прошествии небольшого периода времени после ужина. Разное количество содержимого пищеварительного тракта в разное время суток может стать причиной ежедневных колебаний в 0,5-1 кг веса (Kevin D. Hall et al.). Это детали, о которых многие даже не задумываются.

Кстати, все вышеперечисленные факторы являются причиной того, почему не стоит отслеживать прогресс только по цифрам на весах. Куда лучшими методами отслеживания результатов являются замеры жировых складок, замеры окружностей сантиметровой лентой, а также фотоотчёты. Согласитесь, вам будет абсолютно всё равно, какие цифры на весах, если вас будет радовать ваше отражение в зеркале.

Выводы:

Концепция энергетического баланса достаточно проста для понимания, и тот, кто пробовал рассчитывать калорийность своего рациона и следовал ему длительное время, имел возможность оценить его действие на себе. Однако не стоит думать, что предсказать изменения веса очень легко, ведь существует много факторов, которые вносят свои коррективы.

Для того чтобы достигать желаемого результата в управлении весом и испытывать меньше разочарования в процессе, необходимо следовать определённой системе действий:

  • постоянно придерживаться рассчитанной калорийности, не перетасовывая БЖУ каждые 2 недели,
  • проводить замеры и взвешиваться в одно и то же время суток,
  • поддерживать приблизительно одинаковую общую двигательную активность на протяжении недели
  • тренироваться по определённому графику (к примеру, 3 раза в неделю), не пропуская занятия без реальной причины (болезнь, травма, форс-мажор на работе).

Кстати, иногда в комментариях к нашим статьям и постам в соцсетях апеллируют некоторые читатели, мол «как вы можете утверждать, что похудеть можно, даже питаясь в фастфуде» или «что вы, в коле ведь столько сахара, это прямой путь к набору веса».

Мы же стоим на своём и продвигаем идею IIFYM (If It Fits Your Macros — «если это помещается в вашу норму калорий») – если вести подсчёт калорий и соблюдать правило дефицита энергии, можно худеть, не отказываясь от порции шоколада, пирога или стакана пепси.

И мы говорим это небезосновательно, так как ссылаемся на закон энергетического баланса – потребляй меньше калорий, чем расходуешь, и ты будешь худеть, ведь первостепенное значение для управления весом имеет не качество, а количество съеденных калорий.

Однако здесь важно не впадать в крайности – это не значит, что мы пропагандируем поедание одного фастфуда под предлогом того, что ваш вес зависит только от количества калорий. Не забывайте – нашему организму жизненно необходимы витамины, минералы, незаменимые жирные кислоты, аминокислоты.

Заполняйте 80-90% своего рациона «здоровой» пищей, а 10-20% калорий «отдайте» сладостям и фастфуду (если жить без них не можете!)

Помните, чем жёстче ваша диета, тем меньше шансов на успех!

Также рекомендуем к прочтению статью «Переосмысление энергетического баланса» из блога Ассоциации Профессионалов Фитнеса (FPA).

Источники:

  • 1st Law of Thermodynamics, The Ohio State University,
  • Energy Balance and Body Weight Regulation, Sports Science Exchange, Volume 18 (2005) Number 4, Gatorade Sports Science Institute,
  • J. Galgani, E. Ravussin, Energy metabolism, fuel selection and body weight regulation, Int J Obes (Lond). 2008 Dec; 32(Suppl 7),
  • Information about Energy Balance, National Institutes of Health, Curriculum Supplement Series,
  • Keith N. Frayn, Metabolic Regulation A Human Perspective, 3rd Edition, Chapter 12: Energy Balance and Body Weight Regulation,
  • N. Broskey, D. Johannsen et al., Regulation of Body Weight in Humans, PubMed,
  • M. Manore, K. Brown et al., Energy Balance at a Crossroads: Translating the Science into Action, Journal of the Academy of Nutrition and Dietetics, July 2014 Volume 114, Issue 7,
  • Balance Food and Activity, National Institutes of Health,
  • What is Energy, The European Food Information Council (EUFIC),
  • New consensus on energy balance and body weight regulation, The European Food Information Council (EUFIC),
  • J. O. Hill, H. R. Wyatt et al., Energy Balance and Obesity, Circulation, 2012; 126: 126-132,
  • K. D. Hall, S. B. Heymsfield et al., Energy balance and its components: implications for body weight regulation, Am J Clin Nutr April 2012, vol. 95,
  • Finding a Balance, National Center for Chronic Disease Prevention and Health Promotion,
  • Len Kravitz, Energy Balance Update: Keep Moving!, Drlenkravitz.com,
  • The Energy Balance Equation, Bodyrecomposition.com,
  • Position of the American Dietetic Association: Weight Management,
  • Digesting Food, Khan Academy,
  • Metabolic Rate Overview, Bodyrecomposition.com,
  • Why do I seem to gain weight when I start to train for an endurance race like a half marathon, The American Council on Exercise,
  • Fernández-Elías V. E., Ortega J. F., Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans, Eur J Appl Physiol. 2015 Sep;115(9),
  • o Acheson K. J., Schutz Y. et al., Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man, Am J Clin Nutr. 1988 Aug;48(2):240-7,
  • The 3500 Calorie Rule, Bodyrecomposition.com,
  • Research Behind the Body Weight Planner, The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

 

Читайте также на Зожнике:

Почему некоторые люди не худеют при дефиците калорий?

Почему люди худеют не от бега, а от штанги. Арифметика ЗОЖ.

Топ-7 мифов о ЗОЖ и фитнесе

Почему «от молочки» не «заливает»

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Энергетический баланс — базовый закон управления весом: 242 комментария

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