{"id":31124,"date":"2026-05-15T12:20:51","date_gmt":"2026-05-15T10:20:51","guid":{"rendered":"https:\/\/www.neolifesalud.com\/blog\/sin-categorizar\/per-que-moltes-dietes-fallen-a-llarg-termini-mes-enlla-de-les-calories\/"},"modified":"2026-05-15T12:20:51","modified_gmt":"2026-05-15T10:20:51","slug":"per-que-moltes-dietes-fallen-a-llarg-termini-mes-enlla-de-les-calories","status":"publish","type":"post","link":"https:\/\/www.neolifesalud.com\/ca\/blog\/nutricio\/per-que-moltes-dietes-fallen-a-llarg-termini-mes-enlla-de-les-calories\/","title":{"rendered":"Per qu\u00e8 moltes dietes fallen a llarg termini: m\u00e9s enll\u00e0 de les calories"},"content":{"rendered":"<hr>\n<h1 style=\"text-align: justify;\">Durant anys, la p\u00e8rdua de pes s&#8217;ha abordat principalment des d&#8217;una perspectiva simple: menjar menys i moure&#8217;s m\u00e9s. Tot i aix\u00f2, l&#8217;evid\u00e8ncia actual mostra que aquest enfocament resulta insuficient per explicar el que passa a la pr\u00e0ctica cl\u00ednica. <\/h1>\n<p style=\"text-align: justify;\">La majoria de dietes no fracassen per manca de coneixement, sin\u00f3 per no tenir en compte com respon l&#8217;organisme i com es regula la conducta aliment\u00e0ria al llarg del temps.<\/p>\n<p style=\"text-align: justify;\"><em> Meritxell Massons &#8211; Unitat de Nutrici\u00f3 Neolife<\/em><\/p>\n<hr>\n<p style=\"text-align: justify;\"><strong>Qu\u00e8 passa al cos quan fem dieta?<\/strong><\/p>\n<p style=\"text-align: justify;\">Quan es redueix la ingesta cal\u00f2rica, l&#8217;organisme activa mecanismes d&#8217;adaptaci\u00f3 amb un objectiu que no \u00e9s est\u00e8tic, sin\u00f3 de superviv\u00e8ncia.<\/p>\n<p style=\"text-align: justify;\">Un dels factors principals que explica el motiu pel qual les dietes a llarg termini no funcionen \u00e9s l&#8217;adaptaci\u00f3 metab\u00f2lica.<\/p>\n<p style=\"text-align: justify;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Dieta-1.png\" alt=\"dieta\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>Adaptaci\u00f3 metab\u00f2lica<\/strong><\/p>\n<p style=\"text-align: justify;\">Un dels factors principals que explica el motiu pel qual les dietes a llarg termini no funcionen \u00e9s l&#8217;adaptaci\u00f3 metab\u00f2lica, quan es mant\u00e9 el d\u00e8ficit cal\u00f2ric:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Disminueix la despesa energ\u00e8tica en rep\u00f2s.<\/li>\n<li>Es redueix la despesa associada a l&#8217;activitat.<\/li>\n<li>L&#8217;organisme esdev\u00e9 m\u00e9s eficient.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>Regulaci\u00f3 de la gana: canvis hormonals <\/strong><\/p>\n<p style=\"text-align: justify;\">La p\u00e8rdua de pes indueix canvis en hormones clau:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Disminuci\u00f3 de la leptina (senyal de sacietat).<\/li>\n<li>Augment de la ghrelina (estimulaci\u00f3 de la gana).<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">El resultat \u00e9s una tend\u00e8ncia m\u00e9s gran a menjar, fins i tot en persones amb alta adher\u00e8ncia inicial.<\/p>\n<p style=\"text-align: justify;\"><strong>P\u00e8rdua de massa muscular<\/strong><\/p>\n<p style=\"text-align: justify;\">En dietes mal estructurades o massa restrictives hi ha una p\u00e8rdua de massa muscular, i aix\u00f2 comporta:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Reducci\u00f3 del metabolisme basal.<\/li>\n<li>Disminuci\u00f3 de la capacitat d&#8217;oxidar energia.<\/li>\n<li>Recuperar greix corporal.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>La conducta: el factor clau<\/strong><\/p>\n<p style=\"text-align: justify;\">M\u00e9s enll\u00e0 de la fisiologia, l\u201f\u00e8xit d\u201fun pla nutricional dep\u00e8n de si \u00e9s sostenible. L&#8217;evid\u00e8ncia mostra que la p\u00e8rdua de pes no dep\u00e8n \u00fanicament del d\u00e8ficit cal\u00f2ric, sin\u00f3 de la capacitat de sostenir-lo en el temps. <\/p>\n<p style=\"text-align: justify;\">I aqu\u00ed \u00e9s on entra la conducta, ja que les dietes estrictes:<\/p>\n<ul>\n<li style=\"text-align: justify;\">S\u00f3n dif\u00edcils de mantenir.<\/li>\n<li>Augmenten el desig per aliments restringits.<\/li>\n<li>Afavoreixen episodis de descontrol.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">A m\u00e9s, hi ha factors externs com l&#8217;estr\u00e8s, la manca de temps o la disponibilitat d&#8217;aliments que influeixen a afegir un estr\u00e8s extra al nostre cos.<\/p>\n<p style=\"text-align: justify;\"><strong>Cicle restricci\u00f3\u2013descontrol<\/strong><\/p>\n<p style=\"text-align: justify;\">Un patr\u00f3 freq\u00fcent a consulta \u00e9s:<\/p>\n<p style=\"text-align: justify;\">Restricci\u00f3 \u2192 augment del desig \u2192 p\u00e8rdua de control \u2192 culpa<\/p>\n<p style=\"text-align: justify;\">Aquest cicle dificulta l&#8217;adher\u00e8ncia i n&#8217;afavoreix l&#8217;abandonament.<\/p>\n<p style=\"text-align: justify;\"><strong>La soluci\u00f3 a la pr\u00e0ctica cl\u00ednica<\/strong><\/p>\n<p style=\"text-align: justify;\">A la pr\u00e0ctica cl\u00ednica, aix\u00f2 es tradueix en:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Evitar d\u00e8ficits cal\u00f2rics agressius.<\/li>\n<li>Prioritzar el manteniment de massa muscular.<\/li>\n<li>Assegurar una ingesta proteica adequada.<\/li>\n<li>Avaluar la sostenibilitat a llarg termini.<\/li>\n<li>Bons h\u00e0bits de vida.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">L&#8217;objectiu no \u00e9s \u00fanicament induir la p\u00e8rdua de pes sin\u00f3 crear un context metab\u00f2lic i conductual que permeti mantenir-la.<\/p>\n<p style=\"text-align: justify;\"><img decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Dieta-2.jpg\" alt=\"dieta\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>Conclusi\u00f3<\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'Calibri',sans-serif;\">La majoria de les dietes no fallen per manca de disciplina, sin\u00f3 perqu\u00e8 no tenen en compte la resposta fisiol\u00f2gica de l&#8217;organisme i la conducta aliment\u00e0ria.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'Calibri',sans-serif;\">El cos s&#8217;adapta per reduir la despesa energ\u00e8tica i augmentar la gana, mentre que les estrat\u00e8gies restrictives en dificulten l&#8217;adher\u00e8ncia.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'Calibri',sans-serif;\">Per aix\u00f2, l&#8217;\u00e8xit a llarg termini no dep\u00e8n d&#8217;aplicar mesures extremes, sin\u00f3 de dissenyar intervencions que respectin la fisiologia, s&#8217;adaptin a la persona i es puguin mantenir en el temps.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-family: 'Calibri',sans-serif;\">En definitiva, perdre pes no \u00e9s nom\u00e9s una q\u00fcesti\u00f3 de calories, sin\u00f3 estrat\u00e8gia, context i sostenibilitat.<\/span><\/p>\n<hr>\n<p style=\"text-align: justify;\">BIBLIOGRAFIA<\/p>\n<p style=\"text-align: justify;\">(1) Thom, G., et al. (2021).  <em>Weight loss-induced increase in fasting ghrelin concentration is a predictor of weight regain.<\/em> Diabetes, Obesity and Metabolism.<\/p>\n<p style=\"text-align: justify;\">(2) Nunes, C. L., et al. (2021).  <em>Adaptive thermogenesis after weight loss: a systematic review.<\/em><\/p>\n<p style=\"text-align: justify;\">(3) L\u00f3pez-Torres, S. Y., et al. (2024).  <em>Adaptive thermogenesis at the level of resting energy expenditure after diet-induced weight loss.<\/em> Obesity (Silver Spring).<\/p>\n<p style=\"text-align: justify;\">(4) Hall, K. D., &amp; Kahan, S. (2023). <em>Maintenance of lost weight and long-term management of obesity.<\/em> Medical Clinics of North America.<\/p>\n<hr>\n","protected":false},"excerpt":{"rendered":"<p>Durant anys, la p\u00e8rdua de pes s&#8217;ha abordat principalment des d&#8217;una perspectiva simple: menjar menys i moure&#8217;s m\u00e9s. Tot i aix\u00f2, l&#8217;evid\u00e8ncia actual mostra que aquest enfocament resulta insuficient per explicar el que passa a la pr\u00e0ctica cl\u00ednica. La majoria de dietes no fracassen per manca de coneixement, sin\u00f3 per no tenir en compte com [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":31118,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[5129],"tags":[5132,5512,5680,5633,5638,5681],"class_list":["post-31124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricio","tag-dietes","tag-hormones","tag-ingesta-calorica","tag-massa-muscular","tag-perdua-de-pes","tag-pla-nutricional"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Per qu\u00e8 moltes dietes fallen a llarg termini: m\u00e9s enll\u00e0 de les calories Por qu\u00e9 muchas dietas fallan a largo plazo: m\u00e1s all\u00e1 de las calor\u00edas<\/title>\n<meta name=\"description\" content=\"Durant anys, la p\u00e8rdua de pes s&#039;ha abordat principalment des d&#039;una perspectiva simple: menjar menys i moure&#039;s m\u00e9s. Tot i aix\u00f2, l&#039;evid\u00e8ncia actual mostra Durante a\u00f1os, la p\u00e9rdida de peso se ha abordado principalmente desde una perspectiva simple: comer menos y moverse m\u00e1s. 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Tot i aix\u00f2, l&#039;evid\u00e8ncia actual mostra Durante a\u00f1os, la p\u00e9rdida de peso se ha abordado principalmente desde una perspectiva simple: comer menos y moverse m\u00e1s. 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