ESTUDIO DIETÉTICO PERSONALIZADO 1º Calcular el gasto energético: Calcular una memoria dietética de 1 semana. Calcular una dieta de un día que se adapte al gasto energético. 2º Calcular el peso ideal y si es necesario la pérdida de peso deseado. 3º Calcular el balance energético. 1) Gasto energético: tasa metabólica basal + actividad física + termogénesis alimentaria GE=TMB+AF+TA TMB= 66+(13.7 x 57.3) + (5 x 157) − (6.8 x 16) TMB= 1527.2 Kcal./día TMB= 63.6 Kcal./hora TMB= 379.8 Kcal. −−−(6h durmiendo) A. FÍSICA: A.F sedentaria= TMB x 1.5 x nºh= 63.6 x 1.5 x 5h = 477 Kcal. A.F laboral= TMB x 2.5 x nºh= 63.6 x 2.5 x 8h = 1272 Kcal. A.F intensa= TMB x 5 x nºh= 63.6 x 5 x 3h = 954 Kcal. AD intensa= TMB x 7 x nºh= 63.6 x 7 x 1h = 445.2 Kcal. A.F total= 3148.2 T.A: 7% de la comida es destinada para la TA 1850−−−−−−−−−100% 1 x −−−−−−−−− 7 % x = 129.5 Kcal./día G.E = T.M.B+A.F+T.A G.E= 379.8+3148.2+129.5 G.E= 3657.5 MEMORIA DIETÉTICA DE 1 SEMANA LUNES DESAYUNO: 1 caramelo −−−−−−(3g)−−−−−−11.28 Kcal. MEDIA MAÑANA: ½ palmera choco −−−(75g)−−−290.6 Kcal. 1 bolsa gublins −−−(60g)−−−302.4 Kcal. COMIDA: 1 plato sopa verduras−−−−−−−−−−−−−−−−−−−−−−(250g)−−−−125 Kcal. 2 trozos pescado(espada) c/patatas frita−−(500g)−−−−1275 Kcal. 1 descafeinado c/2 azucarcillos−−−−(75g)−−(8.5g)−−−−33.7 Kcal. TARDE: Golosinas varias−−−−−−−−−−−−−−−−(100g)−−−−−−−−−−−−−−−378 Kcal. CENA: 1 Daníssimo fresa−−−−−(110g)−−−−−−55 Kcal. 1 actimel 0%−−−−−−−−−−(100g)−−−−−−33 Kcal. total Kcal.: 2503.98 MARTES DESAYUNO: 1 caramelo−−−−−−(3g)−−−−−11.28 Kcal. MEDIA MAÑANA: 2 2 caramelos−−−−−(6g)−−−−−22.56 Kcal. COMIDA: 2 huevos a la plancha−−−−−−−−−−−−−(200g)−−−−−−−−324 Kcal. 2 filetes lomo adobado / plancha−−−−(200g)−−−−−−760 Kcal. 1 trozo de pan−−−−−−−−−−−−−−−−−−−−( 40g)−−−−−−−−102 Kcal. 1 naranja−−−−−−−−−−−−−−−−−−−−−−−−−(200g)−−−−−−−−−88 Kcal. MERIENDA: 1 phoskito−−−−−−−−−−−−−−(100g)−−−−−−−−−−−465 Kcal. Golosinas varias−−−−−−−−−−−(100g)−−−−−−−−−−−−−378 Kcal. CENA: 1 sandwich lomo−−−−(60g)−−−(40g)−−−−−−−−−316 Kcal. 1 actimel−−−−−−−−−−−−−−(100g)−−−−−−−−−−−−−33 Kcal. total kcal:2499.84 MIÉRCOLES DESAYUNO: 2 caramelos−−−−−−(6g)−−−−−22.56 Kcal. MEDIA MAÑANA: 1 bocata de calamares−−−(80g)−−−(60g)−−−222.4 Kcal. COMIDA: 3 trozos de lenguado c/ cachelos−(300g)−−(200g)−−382 Kcal. 1 poco ensalada−−−−−−−−−−−−−−−−−−−(250g)−−−(20g)−−452 Kcal. 1 descafeinado c/2 azucarcillos−−−(75g)−−(8.5g)−−33.7 Kcal. TARDE: Golosinas varias−−−−−−−−−−−−−−−−−−−−−(100g)−−−−−−−378 Kcal. CENA: 1 naranja−−−−−−−−−−−−−−(200g)−−−−−−−−88 Kcal. 3 1 actimel−−−−−−−−−−−−−−(100g)−−−−−−−−33 Kcal. 1 quesito−−−−−−−−−−−−−−(15g)−−−−−−−34.2 Kcal. total Kcal.:1645.86 JUEVES DESAYUNO: 1 caramelo−−−−−−−−−−−−−(3g)−−−−−−−11.28 Kcal. MEDIA MAÑANA: 1 bocata de tortilla española−−−−−−(250g)−−−−672 Kcal. 1 chicle s/azúcar−−−−−−−−−−−−−(3g)−−−−−−−−−11.28 Kcal. COMIDA: 1 plato de lentejas−−−−−−−−−−−−−(300g)−−−−−−−−−−1008 Kcal. 1 trozo de pan−−−−−−−−−−−−−−−−−−(40g)−−−−−−−−−−−−102 Kcal. 1 descafeinado c/2 azucarcillos−−(75g)−−(8.5g)−−33.7 Kcal. MERIENDA: Golosinas varias−−−−−−−−−−−−−−−(100g)−−−378 Kcal. CENA: 1 ensalada simple−−−−−−−(200g)−−−(15g)−306 Kcal. 1 actimel−−−−−−−−−−−−−−−(100g)−−−−−−−−−−−33 Kcal. total Kcal.:2555.26 VIERNES DESAYUNO: 1 caramelo−−−−−−−−−−−−−−(3g)−−−−−−−−−−−−11.28 Kcal. COMIDA: 1 pechuga pollo / plancha c/patatas−−(200g)−(250g)1301.5 Kcal. 1 poco de ensalada−−−−−−−(150g)−−−(15g)−−−−−−−−−−−−219.5 Kcal. 1 trozo de pan−−−−−−−−−−−(40g)−−−−−−−−−−−−−−−−−−−−−−−−102 Kcal. 4 1 plátano−−−−−−−−−−−−−−−−(150g)−−−−−−−−−−−−−−−−−−−−−−−135 Kcal. TARDE: Golosinas varias−−−−−−−−−−−−−(100g)−−−−−−−378 Kcal. CENA: 2 quesitos−−−−−−−−−−−−(30g)−−−−−68.4 Kcal. 1 trozo de pan−−−−−−−−(40g)−−−−−−102 Kcal. 1 actimel−−−−−−−−−−−−−(100g)−−−−−−33 Kcal. total Kcal.:2350.68 SÁBADO DESAYUNO: 2 caramelos−−−−−−−−−(6g)−−−−−−−−−−22.56 Kcal. MEDIA MAÑANA: 3 churros−−−−−−−−−−(40g)−−−−−−−−−−139.2 Kcal. COMIDA: 1 hamburguesa completa c/patatas fritas y mayonesa−−−−850 Kcal. 1 coca−cola−−−−−−−−−−−−−−−−−−−(250g)−−−−−−−−−−−−−−120 Kcal. TARDE: Golosinas varias−−−−−−−−−−−−−−−−−(100g)−−−−−−−−−378 Kcal. total Kcal.:1509.76 DOMINGO COMIDA: 1 muslo de pollo asado c/patatas−−(250g)−−−(150g)−−1015.4 Kcal. 1 coca−cola−−−−−−−−−−−−−−−−−−−−−−(250g)−−−−−−−−−−−−−−−120 Kcal. 2 descafeinados c/2 azucarcillos c/unid−−(125g)−17g)−67.4 Kcal. TARDE: Golosinas varias−−−−−−−−−−−−−−−−(175g)−−−−−−−−−−−−−−661.5 Kcal. 5 CENA: 1 actimel−−−−−−−−−−(100g)−−−−−−−−−33 Kcal. 1 quesito−−−−−−−−−−(15g)−−−−−−−−34.2 Kcal. total Kcal.:1931.5 DIETA DE 1 DÍA (ADAPTADA AL GASTO ENERGÉTICO−3650 kcal−) DESAYUNO: 1 vaso de leche descremada c/cacao−−−−−−−−−−−−200 Kcal. 40g de bizcochos−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−228 Kcal. 1 actimel−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−33 Kcal. COMIDA: 150g de arroz c/salsa de tomate−−−−−−−−−−−−−568.5 Kcal. 200g de besugo al horno−−−−−−−−−−−−−−−−−−−−−−−236 Kcal. 40g de pan−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−102 Kcal. 1 naranja−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−− 88 Kcal. MERIENDA: 1 sandwich de lomo−−−−−−−−−−−−−−−−−−−−−−−−−−−−316 Kcal. 1 zumo piña−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−112.5 Kcal. CENA: 200g de ternera(solomillo) frita−−−−−−−−−−−−−−156 Kcal. 40g de pan−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−−102 Kcal. 275g de patatas fritas−−−−−−−−−−−−−−−−−−−−−−−1496 Kcal. 2) peso magro 40.69 40.69 Peso ideal =−−−−−−−−−−− = −−−−−−−−−−−− = −−−−−−−−−− = 54.25 1− grasa ideal 1− 25 % 0.8339 6 100 100 Peso graso = peso x % graso = 57.3 x 29% = 16.61 100 100 Peso magro = peso − peso graso =57.3 − 16.61 = 40.69 Pérdida de peso = 57.3 − 54.25 = 3.04 kg 3) Balance energético = ingesta(Kcal./día) − gasto energético = 1850 Kcal. − 3657.5 B.E = −1807.5 Kcal. 7