Dieta fasica di Enrico dell’Olio

Dieta fasica Enrico dell'OlioLa dieta fasica è stata ideata da Enrico dell’Olio, culturista e tecnico italiano, e prospetta di far mettere massa muscolare, ma ingrassando pochissimo. Questo tipo di regime alimentare è in voga soprattutto tra chi fa body building e vuole ottenere una visibile crescita muscolare.

La dieta fasica è senza dubbio un regime iperproteico. Del resto lo stesso autore precisa che si basa sulla dieta a zona e la dieta metabolica. A differenza delle sorelle, però, i carboidrati sono presenti in modo massiccio.

Alimentazione e dieta fasica

La dieta fasica di Enrico dell’Olio prevede una base calorica piuttosto elevata, calcolata in base a parametri standard. Ad esempio, una persona di 70 kg dovrebbe assumere giornalmente circa 3.100 Kcal, e tale apporto calorico resta invariato nell’arco di tutta la settimana, a differenza dei macronutrienti, che invece, cambiano radicalmente.

La settimana viene divisa in giorni ad alto contenuto di proteine e carboidrati, e in giorni di scarico quasi totale dei carboidrati, con un apporto proteico sempre notevole.

Esempio dieta fasica

  • Lunedì: Enrico dell’Olio lo chiama “giorno di transizione”. Si consumano molti carboidrati (300 g) e pochissime proteine pari ad 1,1 g per ogni kg di peso corporeo. Se una persona pesa intorno ai 70 kg, le proteine saranno 77 g. Anche i grassi sono molto elevati (178 g).
  • Martedì, mercoledì e giovedì: sono definiti “giorni di mantenimento”. I carboidrati sono sempre in quantità abbondanti (300 g), mentre le proteine sono maggiori rispetto al lunedì, pari a 2,2 g per ogni kg di peso corporeo. Se un uomo pesa 70 kg le proteine saranno 150 g. Anche in questo caso i grassi sono elevati (147 g).
  • Venerdì e sabato: sono giornate di scarico improvviso di carboidrati (massimo 30 g), mentre le proteine sono ancora più elevate (3,3 g/kg, quindi 230 g) così pure i grassi (230 g).
  • Domenica: si possono consumare i carboidrati a piacere, mentre le proteine devono essere sempre 3,3 g/kg. Il monte calorico non deve comunque superare le 3.100 kcal.

Via|Enrico dell’Olio; ThinkStock

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