Estudio dietético personalizado

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.
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