{"id":2063,"date":"2026-08-14T23:43:20","date_gmt":"2026-08-14T14:43:20","guid":{"rendered":"https:\/\/wewellinfo.com\/kr\/uncategorized\/yoyo-metabolic-adaptation-truth\/"},"modified":"2026-08-14T23:43:20","modified_gmt":"2026-08-14T14:43:20","slug":"yoyo-metabolic-adaptation-truth","status":"publish","type":"post","link":"https:\/\/wewellinfo.com\/kr\/diet\/yoyo-metabolic-adaptation-truth\/","title":{"rendered":"\uc694\uc694\ub294 \uae30\ucd08\ub300\uc0ac\ub7c9 \ud0d3\uc774 \uc544\ub2d9\ub2c8\ub2e4 \u2014 \ub17c\ubb38\uc774 \ub9d0\ud55c \ubc18\uc804"},"content":{"rendered":"

\uc194\uc9c1\ud788 \ub9d0\uc500\ub4dc\ub9ac\uba74, \uc800\ub3c4 \ud55c\ub3d9\uc548 \uc81c \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub9dd\uac00\uc84c\ub2e4\uace0 \ubbff\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc548 \uba39\uace0 \ube7c\uace0, \ub2e4\uc2dc \ucc0c\uace0, \ub354 \uc801\uac8c \uba39\uace0, \ub610 \ucc0c\uace0. \uadf8 \uc0ac\uc774\ud074\uc744 \uba87 \ubc88 \ub3cc\uace0 \ub098\ub2c8 \uc608\uc804\ub9cc\ud07c \uba39\uc9c0 \uc54a\ub294\ub370\ub3c4 \uccb4\uc911\uc740 \uc62c\ub77c\uac00 \uc788\uc5c8\ub294\ub370\uc694. \uac80\uc0c9\ucc3d\uc5d0\ub294 \ub2f5\uc774 \uc774\ubbf8 \uc900\ube44\ub3fc \uc788\uc5c8\uc2b5\ub2c8\ub2e4. “\uad76\ub294 \ub2e4\uc774\uc5b4\ud2b8\ub97c \ubc18\ubcf5\ud558\uba74 \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ucd5c\uc800\ub85c \ub5a8\uc5b4\uc9c0\uace0, \uadf8\ub2e4\uc74c\ubd80\ud130\ub294 \ubb3c\ub9cc \ub9c8\uc154\ub3c4 \uc0b4\uc774 \ucc10\ub2e4.”<\/p>\n

\ub0a9\ub4dd\uc774 \uac14\uc2b5\ub2c8\ub2e4. \uc81c \uc798\ubabb\uc774 \uc544\ub2c8\ub77c \ubab8\uc774 \uace0\uc7a5 \ub09c \uac70\ub2c8\uae4c\uc694.<\/p>\n

\uadf8\ub7f0\ub370 \uadf8 \uc124\uba85\uc758 \uadfc\uac70\ub85c \uac00\uc7a5 \ub9ce\uc774 \uc778\uc6a9\ub418\ub294 \ub17c\ubb38\ub4e4\uc744 \ud558\ub098\uc529 \uc5f4\uc5b4\ubcf4\uace0 \ub098\uc11c, \uc21c\uc11c\uac00 \uc644\uc804\ud788 \ub4a4\uc9d1\ud614\uc2b5\ub2c8\ub2e4.<\/p>\n

\uacb0\ub860\ubd80\ud130 \ub9d0\uc500\ub4dc\ub9ac\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\ub300\uc0ac\uac00 \ub290\ub824\uc9c0\ub294 \ud604\uc0c1 \uc790\uccb4\ub294 \uc2e4\uc7ac\ud569\ub2c8\ub2e4. \ub2e4\ub9cc \ud06c\uae30\ub294 \uc54c\ub824\uc9c4 \uac83\ubcf4\ub2e4 \ud6e8\uc52c \uc791\uace0 \uc5f0\uad6c\ub9c8\ub2e4 \uc81c\uac01\uac01\uc774\uba70, \ubb34\uc5c7\ubcf4\ub2e4 \uc774 \ud1b5\uc124\uc758 \ub300\ud45c \uadfc\uac70\ub85c \uc778\uc6a9\ub418\ub294 \ub17c\ubb38\uc774 \uc815\uc791 ‘\ub300\uc0ac \uc801\uc751 \ub54c\ubb38\uc5d0 \uc694\uc694\uac00 \uc628\ub2e4’\ub294 \uc778\uacfc\ub97c \uc2a4\uc2a4\ub85c \ubd80\uc815\ud569\ub2c8\ub2e4.<\/strong><\/p>\n

\uc774 \uae00\uc740 \uadf8 \ud655\uc778 \uacfc\uc815\uacfc, \uadf8\ub798\uc11c \uc2e4\uc81c\ub85c \ub0a8\ub294 \uc2e4\ud589\uc774 \ubb34\uc5c7\uc778\uc9c0\ub97c \uc815\ub9ac\ud55c \uae00\uc785\ub2c8\ub2e4. \uac81\uc8fc\ub824\ub294 \uae00\uc774 \uc544\ub2c8\ub77c \uc624\ud788\ub824 \uadf8 \ubc18\ub300\uc778\ub370\uc694. \uba3c\uc800 \ud55c \uac00\uc9c0\ub9cc \ubd84\uba85\ud788 \ud558\uace0 \uc2dc\uc791\ud558\uaca0\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc740 \ubc18\ubcf5\ud574\uc11c \ub2e4\uc774\uc5b4\ud2b8\uc5d0 \uc2e4\ud328\ud55c \ubd84\uc744 \ud0d3\ud558\ub824\ub294 \uae00\uc774 \uc544\ub2d9\ub2c8\ub2e4. \uc800\ub3c4 \uadf8\ub7ac\uace0, \ub4a4\uc5d0\uc11c \ubcf4\uc2dc\uaca0\uc9c0\ub9cc \uadf8 ‘\uc2e4\ud328’\uc758 \uc0c1\ub2f9 \ubd80\ubd84\uc740 \uc758\uc9c0\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\uc5c8\uc73c\ub2c8\uae4c\uc694.<\/p>\n

\"\ubc1d\uc740
\nPhoto: Cup of Couple \/ Pexels<\/em><\/p>\n

\n

\uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub0ae\uc544\uc9c4 \uac83\uacfc ‘\ub300\uc0ac \uc801\uc751’\uc740 \ub2e4\ub978 \ub9d0\uc785\ub2c8\ub2e4<\/h2>\n

\uc774 \uc8fc\uc81c\uc5d0\uc11c \uac00\uc7a5 \ub9ce\uc740 \uc624\ud574\uac00 \uccab \ub2e8\ucd94\uc5d0\uc11c \uc0dd\uae41\ub2c8\ub2e4. \ub450 \ub2e8\uc5b4\uac00 \uc11e\uc5ec \uc4f0\uc774\uae30 \ub54c\ubb38\uc778\ub370\uc694.<\/p>\n\n\n\n\n\n\n
\uc6a9\uc5b4<\/th>\n\ub73b<\/th>\n<\/tr>\n<\/thead>\n
\uae30\ucd08\u00b7\ud734\uc2dd\ub300\uc0ac\ub7c9(BMR\u00b7RMR)<\/td>\n\uac00\ub9cc\ud788 \uc788\uc5b4\ub3c4 \uc18c\ubaa8\ub418\ub294 \uc5f4\ub7c9. \uccb4\uc911\uacfc \uc81c\uc9c0\ubc29\ub7c9\uc774 \uc904\uba74 \ub2f9\uc5f0\ud788 \ud568\uaed8 \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/strong><\/td>\n<\/tr>\n
\ub300\uc0ac \uc801\uc751<\/strong>(\uc801\uc751\uc131 \uc5f4\uc0dd\uc131)<\/td>\n\uc904\uc5b4\ub4e0 \uccb4\uc911\u00b7\uccb4\uc131\ubd84\uc73c\ub85c \uc608\uce21\ub418\ub294 \uac12\ubcf4\ub2e4 \ub354<\/strong> \ub0ae\uc544\uc9c4 \ubd80\ubd84. \uc989 ‘\uc608\uce21\uce58\ub97c \ub118\uc5b4\uc120 \ucd94\uac00 \uac10\uc18c\ubd84’\ub9cc\uc744 \uac00\ub9ac\ud0b5\ub2c8\ub2e4.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\ub3c5\uc790\ubd84\uc774 “\uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ub5a8\uc5b4\uc84c\ub2e4”\uace0 \ub290\ub07c\uc2e4 \ub54c, \uadf8 \ub300\ubd80\ubd84\uc740 \uccb4\uc911\uc774 \uc904\uc5b4\uc11c \ub2f9\uc5f0\ud788 \ub0ae\uc544\uc9c4 \ubaab<\/strong>\uc785\ub2c8\ub2e4. 60kg\uc778 \ubab8\uc740 70kg\uc778 \ubab8\ubcf4\ub2e4 \uc801\uac8c \uc501\ub2c8\ub2e4. \uace0\uc7a5\uc774 \uc544\ub2c8\ub77c \uc0b0\uc218\uc785\ub2c8\ub2e4.<\/p>\n

\ub17c\uc7c1\uc758 \ub300\uc0c1\uc740 \uadf8 \uc704\uc5d0 \uc5b9\ud788\ub294 \ucd94\uac00\ubd84<\/strong>\uc785\ub2c8\ub2e4. \uc774 \uad6c\ubd84\uc744 \uc548 \ud558\uba74 \uc774\uc57c\uae30 \uc804\uccb4\uac00 \uc5b4\uae0b\ub098\ub294\ub370\uc694. \uadf8\ub798\uc11c \uc774 \uae00\uc5d0\uc11c\ub294 \uc774 \ucd94\uac00\ubd84\ub9cc\uc744 ‘\ub300\uc0ac \uc801\uc751’\uc774\ub77c\uace0 \ubd80\ub974\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\uadf8 \ucd94\uac00\ubd84\uc740 \uc5bc\ub9c8\ub098 \ub420\uae4c\uc694<\/h3>\n

‘\ucd5c\uc800\ub85c \ub5a8\uc5b4\uc9c4\ub2e4’\ub294 \ud45c\ud604\uc774 \ud754\ud788 \uc4f0\uc774\uc9c0\ub9cc, \uc2e4\uc81c \uc5f0\uad6c\uac12\uc758 \ubc94\uc704\ub294 \uadf8\ubcf4\ub2e4 \ud6e8\uc52c \ub113\uace0 \ud6e8\uc52c \uacb8\uc190\ud569\ub2c8\ub2e4.<\/p>\n\n\n\n\n\n\n
\uc5f0\uad6c<\/th>\n\ub300\uc0c1<\/th>\n\ub300\uc0ac \uc801\uc751\uc758 \ud06c\uae30<\/th>\n<\/tr>\n<\/thead>\n
Fothergill 2016 (Obesity<\/em>)<\/td>\n\ubbf8\uad6d \uac10\ub7c9 \ub9ac\uc5bc\ub9ac\ud2f0 \ud504\ub85c\uadf8\ub7a8 \ucc38\uac00\uc790 14\uba85<\/strong>, \ud3c9\uade0 58kg \uac10\ub7c9, 6\ub144 \ucd94\uc801<\/td>\n30\uc8fc \uc2dc\uc810 \ud558\ub8e8 \u2212275kcal<\/strong>, 6\ub144 \uc2dc\uc810 \ud558\ub8e8 \u2212499kcal<\/strong><\/td>\n<\/tr>\n
Martins 2020 (Am J Clin Nutr<\/em>)<\/td>\n\ud3c9\uade0 12kg \uc548\ud30e<\/strong>\uc744 \uc57d 5\uac1c\uc6d4\uc5d0 \uac78\uccd0 \uac10\ub7c9\ud55c \uc77c\ubc18 \ucc38\uac00\uc790<\/td>\n\uac10\ub7c9 \uc9c1\ud6c4 \ud558\ub8e8 \uc218\uc2ed kcal<\/strong>(\ub300\ub7b5 40~90kcal \uc548\ud30e), 1\ub144\u00b72\ub144 \uc2dc\uc810\uc5d0\ub294 \ud1b5\uacc4\uc801\uc73c\ub85c \uc720\uc758\ud558\uc9c0 \uc54a\uc74c<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\uac19\uc740 \ud604\uc0c1\uc744 \uc7b0 \ub450 \uc5f0\uad6c\uc758 \uac12\uc774 \uc5f4 \ubc30 \uac00\uae4c\uc774 \ubc8c\uc5b4\uc9d1\ub2c8\ub2e4.<\/p>\n

\ucc28\uc774\ub97c \ub9cc\ub4e0 \uac74 \uac10\ub7c9\uc758 \uadf9\ub2e8\uc131\uc785\ub2c8\ub2e4. \ud558\ub8e8 \uba87 \uc2dc\uac04\uc529 \uc6b4\ub3d9\ud558\uba70 \ud3c9\uade0 58kg\uc744 \ube80 \uc9d1\ub2e8\uacfc, 12kg\uc744 \ub2e4\uc12f \ub2ec\uc5d0 \uac78\uccd0 \ube80 \uc9d1\ub2e8\uc740 \uac19\uc740 \ubab8\uc774 \uc544\ub2c8\ub2c8\uae4c\uc694.<\/p>\n

\uadf8\ub798\uc11c \uc815\ud655\ud55c \ubb38\uc7a5\uc740 \uc774\ub807\uc2b5\ub2c8\ub2e4. “\ub300\uc0ac \uc801\uc751\uc740 \ud558\ub8e8 \uc218\uc2ed kcal\uc5d0\uc11c 500kcal \uac00\uae4c\uc774\uae4c\uc9c0 \uc5f0\uad6c\ub9c8\ub2e4 \ub2e4\ub974\uac8c \ub098\ud0c0\ub098\uace0, \uadf9\ub2e8\uc801\uc73c\ub85c \ub9ce\uc774 \ube80 \uacbd\uc6b0\uc77c\uc218\ub85d \ud06c\ub2e4.”<\/strong> \uc5ec\uae30\uc5d0 \ud55c \uac00\uc9c0\uac00 \ub354 \ubd99\uc2b5\ub2c8\ub2e4. \uc77c\ubc18\uc801\uc778 \uac10\ub7c9\uc5d0\uc11c\ub294 1~2\ub144\uc774 \uc9c0\ub09c \uc2dc\uc810\uc5d0 \ud1b5\uacc4\uc801\uc73c\ub85c \uc758\ubbf8 \uc788\ub294 \uc218\uc900\uc774 \uc544\ub2c8\uc5c8\ub2e4<\/strong>\ub294 \uc5f0\uad6c\uac00 \uc788\ub2e4\ub294 \uac83.<\/p>\n

\ud55c \uac00\uc9c0\ub294 \uc194\uc9c1\ud788 \ub9d0\uc500\ub4dc\ub824\uc57c\uaca0\uc2b5\ub2c8\ub2e4. \uc800\ub294 \uc774 \ub300\ubaa9\uc5d0\uc11c \ud2b9\uc815 \uc22b\uc790 \ud558\ub098\ub97c \uace8\ub77c \uc4f0\uace0 \uc2f6\uc740 \uc720\ud639\uc744 \ub290\uaf08\ub294\ub370\uc694. \uadf8\ub7f4 \uc218\uac00 \uc5c6\uc5c8\uc2b5\ub2c8\ub2e4. Martins \uc5f0\uad6c\ub294 \uc5ec\ub7ec \ubaa8\ub378\uc758 \uac12\uc744 \uc5ec\ub7ec \uc904\ub85c \uc2e3\uace0 \uc788\uc5b4\uc11c \uc5b4\ub290 \uc904\uc744 \uc77d\ub290\ub0d0\uc5d0 \ub530\ub77c \uc778\uc6a9\uac12\uc774 \ub2ec\ub77c\uc9c0\uace0, \ud45c\uc900\ud3b8\ucc28\uac00 \ud3c9\uade0\ubcf4\ub2e4 \ud070 \uacbd\uc6b0\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc774 \uae00\uc5d0\uc11c\ub294 \ubc29\ud5a5\uacfc \ud3ed<\/strong>\ub9cc \uc4f0\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\n

\ud1b5\uc124\uc758 \ub300\ud45c \uadfc\uac70\uac00, \uc815\uc791 \ud1b5\uc124\uc744 \ubd80\uc815\ud569\ub2c8\ub2e4<\/h2>\n

\uc5ec\uae30\uc11c\ubd80\ud130\uac00 \uc81c\uac00 \uc774 \uae00\uc744 \uc4f0\uae30\ub85c \ud55c \uc774\uc720\uc785\ub2c8\ub2e4.<\/p>\n

“\ub2e4\uc774\uc5b4\ud2b8\ud558\uba74 \ub300\uc0ac\uac00 \uc601\uad6c\ud788 \ub9dd\uac00\uc9c4\ub2e4”\ub294 \uc8fc\uc7a5\uc5d0 \uac70\uc758 \uc5b8\uc81c\ub098 \ub530\ub77c\ubd99\ub294 \uadfc\uac70\uac00 \uc55e\uc11c \ubcf8 Fothergill 2016\uc785\ub2c8\ub2e4. 6\ub144\uc774 \uc9c0\ub098\ub3c4 \ud558\ub8e8 \u2212499kcal\uc758 \ub300\uc0ac \uc5b5\uc81c\uac00 \ub0a8\uc544 \uc788\uc5c8\ub2e4\ub294 \uadf8 \uc5f0\uad6c\uc778\ub370\uc694.<\/p>\n

\uadf8 \ub17c\ubb38\uc5d0\ub294 \uac70\uc758 \uc778\uc6a9\ub418\uc9c0 \uc54a\ub294 \ub450 \uc904\uc774 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

30\uc8fc \uc2dc\uc810\uc758 \ub300\uc0ac \uc801\uc751\uc740 \uc774\ud6c4 \uc7ac\uc99d\uac00\uc640 \uc544\ubb34 \uad00\uacc4\uac00 \uc5c6\uc5c8\uc2b5\ub2c8\ub2e4<\/h3>\n

\ub300\ud68c\uac00 \ub05d\ub09c \uc2dc\uc810\uc758 \ub300\uc0ac \uc801\uc751\uacfc \uadf8 \ub4a4 \uccb4\uc911 \uc7ac\uc99d\uac00\ub7c9 \uc0ac\uc774\uc758 \uc0c1\uad00\uc740 r = \u22120.1, p = 0.75<\/strong>\uc600\uc2b5\ub2c8\ub2e4.<\/p>\n

\uad00\uacc4\uac00 \uc5c6\uc5c8\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4.<\/p>\n

‘\ub300\uc0ac\uac00 \ub9dd\uac00\uc838\uc11c \ub2e4\uc2dc \ucc10\ub2e4’\uac00 \uc0ac\uc2e4\uc774\ub77c\uba74, \ub300\ud68c \uc885\ub8cc \uc2dc\uc810\uc5d0 \ub300\uc0ac\uac00 \ub354 \uc5b5\ub20c\ub9b0 \uc0ac\ub78c\uc774 \uc774\ud6c4 \ub354 \ub9ce\uc774 \uca84\uc57c \ud569\ub2c8\ub2e4. \uadf8\ub7f0\ub370 \ub370\uc774\ud130\ub294 \uadf8\ub807\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4.<\/p>\n

6\ub144 \uc2dc\uc810\uc5d0\uc11c\ub294 \uad00\uacc4\uac00 \ub098\uc654\ub294\ub370, \ubc29\ud5a5\uc774 \ubc18\ub300\uc600\uc2b5\ub2c8\ub2e4<\/h3>\n

6\ub144 \ucd94\uc801 \uc2dc\uc810\uc5d0\uc11c\ub294 \uc0c1\uad00\uc774 \ub098\uc635\ub2c8\ub2e4. r = 0.59, p = 0.025.<\/strong><\/p>\n

\uc5ec\uae30\uc11c \ubd80\ud638\ub97c \uc870\uc2ec\ud574\uc11c \uc77d\uc5b4\uc57c \ud558\ub294\ub370\uc694. \uc774 \ub17c\ubb38\uc5d0\uc11c \ub300\uc0ac \uc801\uc751\uc740 \uc74c\uc218(kcal\/\uc77c)<\/strong> \ub85c \ud45c\uae30\ub429\ub2c8\ub2e4. \uac12\uc774 \ub354 \uc74c\uc218\uc77c\uc218\ub85d \ub300\uc0ac \uc5b5\uc81c\uac00 \ud06c\ub2e4\ub294 \ub73b\uc785\ub2c8\ub2e4. \uadf8\ub7ec\ub2c8 \uc7ac\uc99d\uac00\ub7c9\uacfc\uc758 \uc591(+)\uc758 \uc0c1\uad00<\/strong>\uc740 \uc774\ub7f0 \uc758\ubbf8\uac00 \ub429\ub2c8\ub2e4.<\/p>\n

\ub9ce\uc774 \ub2e4\uc2dc \ucc10 \uc0ac\ub78c\uc77c\uc218\ub85d \ub300\uc0ac \uc5b5\uc81c\ub294 \uc624\ud788\ub824 \uc791\uc558\uace0, \uac10\ub7c9\uc744 \uc798 \uc720\uc9c0\ud55c \uc0ac\ub78c\uc77c\uc218\ub85d \ub300\uc0ac \uc5b5\uc81c\uac00 \ucef8\ub2e4.<\/strong><\/p>\n

\uc800\uc790\ub4e4\uc758 \ud45c\ud604\uc744 \uadf8\ub300\ub85c \uc62e\uae30\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4. “6\ub144 \uc2dc\uc810\uc5d0 \uac10\ub7c9\uc744 \ub354 \ub9ce\uc774 \uc720\uc9c0\ud55c \uc0ac\ub78c\ub4e4\uc774 \ub300\uc0ac \ub454\ud654\ub3c4 \uacc4\uc18d \ub354 \ud06c\uac8c \uacaa\uace0 \uc788\uc5c8\ub2e4.” \uadf8\ub9ac\uace0 \ub300\uc0ac \uc801\uc751\uc744 \ub450\uace0\ub294 “\uac10\ub7c9 \ub178\ub825\uc5d0 \ube44\ub840\ud558\uc9c0\ub9cc \ubd88\uc644\uc804\ud55c \ubc18\uc751”<\/strong> \uc774\ub77c\uace0 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n

\uc989 \ub300\uc0ac \uc801\uc751\uc740 \ubbf8\ub798\uc758 \uc694\uc694\ub97c \uc77c\uc73c\ud0a4\ub294 \uc6d0\uc778<\/strong>\uc774 \uc544\ub2c8\ub77c, \uc9c0\uae08 \uc904\uc5b4 \uc788\ub294 \uccb4\uc911\uc5d0 \ubab8\uc774 \ub9de\ucdb0\uac00\ub294 \ubc18\uc751<\/strong>\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4.<\/p>\n

\"30\uc8fc<\/p>\n

Martins 2020\uc5d0\uc11c\ub3c4 \uac19\uc740 \uacb0\uacfc\uac00 \ub098\uc654\uc2b5\ub2c8\ub2e4. \ucc38\uac00\uc790\ub4e4\uc740 1\ub144\uc5d0 \uac10\ub7c9\ubd84\uc758 52%<\/strong> \ub97c \ud68c\ubcf5\ud588\uace0 2\ub144\uc5d0\ub294 80%\ub300<\/strong> \ub97c \ud68c\ubcf5\ud588\ub294\ub370\uc694. \uadf8 \uc7ac\uc99d\uac00\uc758 \uc815\ub3c4\ub294 \ub300\uc0ac \uc801\uc751\uc758 \ud06c\uae30\ub85c \uc124\uba85\ub418\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4.<\/strong> \uc800\uc790\ub4e4\uc740 \uc7ac\uc99d\uac00\ub97c \ub9cc\ub4dc\ub294 \uac83\uc774 \uc0dd\ub9ac\uc801 \ub300\uc0ac\ubcf4\ub2e4 \ud589\ub3d9\uc801 \uc694\uc778, \ud2b9\ud788 \uc2dd\uc774 \uc21c\uc751\ub3c4<\/strong>\ub77c\uace0 \uacb0\ub860\uc9c0\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n

\ubb3c\ub860 \ubc18\ub860\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. Krakoff\ub294 2022\ub144 Obesity<\/em>\uc5d0\uc11c “\ud1b5\uacc4 \ubaa8\ub378\uc5d0\uc11c \uc21c\uc751\ub3c4\ub97c \uc5b4\ub5bb\uac8c \ub2e4\ub8e8\ub290\ub0d0\uc5d0 \ub530\ub77c \ub300\uc0ac \uc801\uc751\uc758 \uc5ed\ud560\uc774 \uacfc\uc18c\ud3c9\uac00\ub420 \uc218 \uc788\ub2e4”\uace0 \uc9c0\uc801\ud588\ub294\ub370\uc694. \uc774 \ub17c\uc7c1\uc740 \uc544\uc9c1 \uc9c4\ud589 \uc911\uc785\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc800\ub294 “\ub300\uc0ac \uc801\uc751\uc740 \uc544\ubb34 \uc0c1\uad00\uc774 \uc5c6\ub2e4”\uae4c\uc9c0 \ub9d0\ud558\uc9c0\ub294 \uc54a\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

\ub2e4\ub9cc \uc774\uac83\ub9cc\uc740 \ubd84\uba85\ud569\ub2c8\ub2e4. “\ub300\uc0ac\uac00 \ub9dd\uac00\uc838\uc11c \ub2e4\uc2dc \uca98\ub2e4”\ub294 \uc778\uacfc\ub294, \uadf8 \uc8fc\uc7a5\uc758 \ub300\ud45c \uadfc\uac70\ub85c \uc4f0\uc774\ub294 \uc5f0\uad6c\uac00 \ub4b7\ubc1b\uce68\ud574\uc8fc\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n

\n

‘\ubb3c\ub9cc \ub9c8\uc154\ub3c4 \uc0b4\ucc10\ub2e4’\uc758 \uc9c4\uc9dc \uc815\uccb4 \uc138 \uac00\uc9c0<\/h2>\n

\uc774 \ud45c\ud604\uc744 \uc800\ub3c4 \uc790\uc8fc \uc37c\ub294\ub370\uc694. \ubb3c\uc740 0kcal\uc785\ub2c8\ub2e4. \ubb3c\uc774 \uc9c0\ubc29\uc774 \ub418\ub294 \uc77c\uc740 \ubb3c\ub9ac\uc801\uc73c\ub85c \uc77c\uc5b4\ub098\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

\uadf8\ub7f0\ub370\ub3c4 \uadf8 \uccb4\uac10\uc740 \ubd84\uba85\ud788 \uc2e4\uc7ac\ud569\ub2c8\ub2e4. \uc2e4\uc81c\ub85c \ubc8c\uc5b4\uc9c0\ub294 \uc77c\uc740 \uc544\ub798 \uc138 \uac00\uc9c0\uc785\ub2c8\ub2e4.<\/p>\n

\u2460 \uc0dd\uac01\ubcf4\ub2e4 \ub9ce\uc774 \uba39\uace0 \uc788\uc2b5\ub2c8\ub2e4 \u2014 \ub2e4\ub9cc \uc774\uac74 \uac70\uc9d3\ub9d0\uc774 \uc544\ub2d9\ub2c8\ub2e4<\/h3>\n

1992\ub144 New England Journal of Medicine<\/em>\uc5d0 \uc2e4\ub9b0 Lichtman \ub4f1\uc758 \uc5f0\uad6c\uac00 \uc774 \uc9c8\ubb38\uc5d0 \uac00\uc7a5 \uc9c1\uc811\uc801\uc73c\ub85c \ub2f5\ud569\ub2c8\ub2e4.<\/p>\n

\ube44\ub9cc \uc131\uc778 224\uba85<\/strong> \uc911 “\uc544\ubb34\ub9ac \uc801\uac8c \uba39\uc5b4\ub3c4 \uc548 \ube60\uc9c4\ub2e4”\uace0 \ud638\uc18c\ud55c \uc0ac\ub78c\ub4e4\uc744 \uace8\ub77c, \uc774\uc911\ud45c\uc9c0\uc218(doubly labeled water)<\/strong> \ub77c\ub294 \uc815\ubc00 \uce21\uc815\ubc95\uc73c\ub85c 14\uc77c\uac04 \uc2e4\uc81c \uc12d\ucde8\ub7c9\uacfc \uc18c\ube44\ub7c9\uc744 \uc7c0\uc2b5\ub2c8\ub2e4. \uc790\uae30 \ubcf4\uace0\uac00 \uc544\ub2c8\ub77c \uc2e4\uce21\uc785\ub2c8\ub2e4.<\/p>\n

\uacb0\uacfc\ub294 \uc774\ub7ac\uc2b5\ub2c8\ub2e4.<\/p>\n

    \n
  • \uc2e4\uc81c \uc12d\ucde8\ub7c9\uc744 \ud3c9\uade0 47 \u00b1 16% \uacfc\uc18c\ubcf4\uace0<\/strong><\/li>\n
  • \uc2e0\uccb4\ud65c\ub3d9\uc740 \ud3c9\uade0 51 \u00b1 75% \uacfc\ub300\ud3c9\uac00<\/strong><\/li>\n
  • \uc2a4\uc2a4\ub85c \ubcf4\uace0\ud55c \uc12d\ucde8\ub7c9\uc740 \ud558\ub8e8 \uc57d 1,028kcal<\/strong>, \uc2e4\uce21\uac12\uc740 \ud558\ub8e8 2,081kcal<\/strong><\/li>\n<\/ul>\n

    \uadf8\ub9ac\uace0 \ub17c\ubb38\uc758 \uacb0\ub860\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uc800\uc790\ub4e4\uc740 “\uccb4\uc911\uc774 \uc548 \ube60\uc9c0\ub294 \uc774\uc720\ub294 \uc5f4\uc0dd\uc131\uc758 \uc774\uc0c1\uc774 \uc544\ub2c8\ub2e4”\ub77c\uace0 \uba85\uc2dc\uc801\uc73c\ub85c \uc801\uc5c8\uc2b5\ub2c8\ub2e4.<\/strong> \ub300\uc0ac \uc774\uc0c1 \uac00\uc124\uc744 \uae30\uac01\ud55c \uac83\uc785\ub2c8\ub2e4.<\/p>\n

    \uc5ec\uae30\uc11c \ud1a4\uc744 \uc815\ud655\ud788 \uc7a1\uace0 \uc2f6\uc740\ub370\uc694. \uc774 \uacb0\uacfc\ub294 \ucc38\uac00\uc790\ub4e4\uc774 \uac70\uc9d3\ub9d0\uc744 \ud588\ub2e4\ub294 \ub73b\uc774 \uc544\ub2d9\ub2c8\ub2e4.<\/strong> \uc0ac\ub78c\uc740 \ub204\uad6c\ub098 \ubb34\uc758\uc2dd\uc801\uc73c\ub85c \uc801\uac8c \uc149\ub2c8\ub2e4. \uc8fc\ub9d0, \uc74c\ub8cc, \uc870\ub9ac\uc720, \uc9c0\ub098\uac00\uba70 \uc9d1\uc5b4\uba39\uc740 \uac83, \uadf8\ub9ac\uace0 \ub208\ub300\uc911\uc73c\ub85c \uc7ac\ub294 \uc591\uc758 \uc624\ucc28. \uc800\ub3c4 \uc0ac\ud758\uce58 \uc2dd\uc0ac\ub97c \uc801\uc5b4\ubcf4\uace0\uc11c\uc57c \uc54c\uc558\uc2b5\ub2c8\ub2e4.<\/p>\n

    \uc774\uac74 \uc758\uc9c0\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c \uce21\uc815\uc758 \ubb38\uc81c\uc785\ub2c8\ub2e4.<\/strong> \uadf8\ub798\uc11c \ud574\ubc95\ub3c4 \ubc18\uc131\uc774 \uc544\ub2c8\ub77c \uae30\ub85d\uc785\ub2c8\ub2e4.<\/p>\n

    \u2461 \uae00\ub9ac\ucf54\uac90\uacfc \ubb3c\uc774 \ub418\ub3cc\uc544\uc635\ub2c8\ub2e4<\/h3>\n

    \ud0c4\uc218\ud654\ubb3c\uc740 \ubab8\uc5d0 \uae00\ub9ac\ucf54\uac90<\/strong>\uc73c\ub85c \uc800\uc7a5\ub418\ub294\ub370\uc694. \uae00\ub9ac\ucf54\uac90\uc740 \ud63c\uc790 \uc800\uc7a5\ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

    1992\ub144 Kreitzman \ub4f1\uc758 \uc5f0\uad6c\uc5d0 \ub530\ub974\uba74 \uae00\ub9ac\ucf54\uac90 1g\uc5d0 \ubb3c\uc774 \uc57d 3~4g<\/strong> \ud568\uaed8 \ubd99\uc2b5\ub2c8\ub2e4. \uadf8\ub798\uc11c \ucd08\uc800\uc5f4\ub7c9\uc2dd\uc774\ub098 \uc800\ud0c4\uc218\ud654\ubb3c\uc2dd\uc744 \uc2dc\uc791\ud558\uba74 \uae00\ub9ac\ucf54\uac90 400~500g\uc774 \uace0\uac08\ub418\uba74\uc11c \ub538\ub9b0 \ubb3c\uae4c\uc9c0 \ube60\uc838 \uccab \uc8fc\uc5d0 1~5kg<\/strong>\uac00 \ud6c5 \uc904\uc5b4\ub4ed\ub2c8\ub2e4. \uc774\uac74 \uc9c0\ubc29\uc774 \uc544\ub2d9\ub2c8\ub2e4.<\/p>\n

    \uc5ed\ubc29\ud5a5\ub3c4 \ub611\uac19\uc2b5\ub2c8\ub2e4. \ub2e4\uc774\uc5b4\ud2b8\ub97c \ub05d\ub0b4\uace0 \ud0c4\uc218\ud654\ubb3c\uc744 \ub2e4\uc2dc \uba39\uc73c\uba74 \uae00\ub9ac\ucf54\uac90\uacfc \ubb3c\uc774 \ub3cc\uc544\uc640 \uba70\uce60 \ub9cc\uc5d0 2~3kg<\/strong>\uac00 \ub2e4\uc2dc \uc624\ub985\ub2c8\ub2e4.<\/p>\n

    “\uc228\ub9cc \uc26c\uc5b4\ub3c4 \uca98\ub2e4”\uace0 \ub290\ub07c\ub294 \uadf8 \uc21c\uac04\uc758 \uc0c1\ub2f9 \ubd80\ubd84\uc774 \uc5ec\uae30\uc5d0 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

    \"\ubc1d\uc740
    \nPhoto: Yaroslav Shuraev \/ Pexels<\/em><\/p>\n

    \u2462 \uc2e4\uc81c \ub300\uc0ac \uc801\uc751 \u2014 \uc791\uc9c0\ub9cc \ub204\uc801\ub429\ub2c8\ub2e4<\/h3>\n

    \uc55e\uc11c \ubcf8 \ud558\ub8e8 \uc218\uc2ed~\uc218\ubc31 kcal\uc758 \ub300\uc0ac \uc801\uc751\uc774 \uc5ec\uae30\uc5d0 \ub354\ud574\uc9d1\ub2c8\ub2e4.<\/p>\n

    “\ubb3c\ub9cc \ub9c8\uc154\ub3c4”\ub97c \uc124\uba85\ud560 \uc218 \uc788\ub294 \ud06c\uae30\ub294 \uacb0\ucf54 \uc544\ub2d9\ub2c8\ub2e4. \ub2e4\ub9cc \ud558\ub8e8 100~200kcal\ub77c\ub3c4 1\ub144\uc774\uba74 \ubb34\uc2dc\ud558\uae30 \uc5b4\ub835\ub2e4<\/strong>\ub294 \uac83\ub3c4 \uc0ac\uc2e4\uc774\ub2c8\uae4c\uc694. \uc774 \ubd80\ubd84\uc740 \uacfc\uc7a5\ub3c4 \ucd95\uc18c\ub3c4 \ud558\uc9c0 \uc54a\ub294 \ud3b8\uc774 \uc815\ud655\ud569\ub2c8\ub2e4.<\/p>\n

    \uc815\ub9ac\ud558\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4. \ubab8\uc774 \uace0\uc7a5 \ub09c \uac8c \uc544\ub2c8\ub77c, \uc138 \uac00\uc9c0\uac00 \uacb9\uccd0\uc11c \uadf8\ub807\uac8c \ub290\uaef4\uc9c0\ub294 \uac83\uc785\ub2c8\ub2e4.<\/strong><\/p>\n

    \n

    \ub2e4\uc2dc \ucc14 \ub54c ‘\uace0\uc2a4\ub780\ud788 \uc9c0\ubc29\uc73c\ub85c\ub9cc’ \uc313\uc774\ub294 \uac74 \uc544\ub2d9\ub2c8\ub2e4<\/h2>\n

    \uc774\uac83\ub3c4 \ub110\ub9ac \ud37c\uc9c4 \ubb38\uc7a5\uc778\ub370\uc694. \uc2e4\uce21 \ub370\uc774\ud130\ub294 \uc870\uae08 \ub2e4\ub985\ub2c8\ub2e4.<\/p>\n

    \uc55e\uc758 Fothergill 2016\uc5d0\uc11c 6\ub144 \ub4a4 \ud68c\ubcf5 \uc815\ub3c4\ub97c \ubcf4\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n

      \n
    • \uccb4\uc9c0\ubc29\ub7c9<\/strong>: \uae30\uc900\uce58\uc758 \uc57d 84%<\/strong> \uc218\uc900\uae4c\uc9c0 \ud68c\ubcf5<\/li>\n
    • \uc81c\uc9c0\ubc29\ub7c9<\/strong>: \uae30\uc900\uce58\uc758 \uc57d 93%<\/strong> \uc218\uc900\uae4c\uc9c0 \ud68c\ubcf5<\/li>\n<\/ul>\n

      \uc81c\uc9c0\ubc29\ub3c4 \ubd84\uba85\ud788 \ud568\uaed8 \ub3cc\uc544\uc654\uc2b5\ub2c8\ub2e4.<\/strong> 100% \uc9c0\ubc29\uc73c\ub85c\ub9cc \uc313\uc774\ub294 \uac8c \uc544\ub2c8\ub77c\ub294 \ub73b\uc785\ub2c8\ub2e4.<\/p>\n

      \ub2e4\ub9cc \uac10\ub7c9\uae30\uc5d0 \uc783\uc740 \uc808\ub300\ub7c9 \ub300\ube44\ub85c \ubcf4\uba74 \ucc44\uc6cc\uc9c0\ub294 \uc18d\ub3c4\uc640 \ube44\uc911\uc740 \uc9c0\ubc29 \ucabd\uc774 \ud6e8\uc52c \ud07d\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc815\ud655\ud55c \ubb38\uc7a5\uc740 \uc774\uac83\uc785\ub2c8\ub2e4. “\uac19\uc740 \uccb4\uc911\uc73c\ub85c \ub3cc\uc544\uc640\ub3c4 \ubab8\uc758 \uad6c\uc131\uc740 \uc804\ubcf4\ub2e4 \uc9c0\ubc29 \ube44\uc728\uc774 \ub192\uc544\uc9c8 \uc218 \uc788\ub2e4.”<\/strong><\/p>\n

      \uccb4\uc911\uacc4 \uc22b\uc790\uac00 \uc81c\uc790\ub9ac\ub85c \ub3cc\uc544\uc654\ub294\ub370 \uc608\uc804 \uc637\uc774 \uc548 \ub9de\ub294\ub2e4\uba74, \ub300\uac1c \uc774 \uc774\uc57c\uae30\uc785\ub2c8\ub2e4.<\/p>\n

      \"6\ub144<\/p>\n

      \n

      ‘\uadfc\uc721\ubd80\ud130 \uba3c\uc800 \ud0dc\uc6b4\ub2e4’\ub294 \ud2c0\ub838\uc2b5\ub2c8\ub2e4 \u2014 \ub300\uc2e0 \uc9c4\uc9dc \ubb38\uc81c\ub294 \ub530\ub85c \uc788\uc2b5\ub2c8\ub2e4<\/h2>\n

      “\uad76\uc73c\uba74 \ubab8\uc774 \uadfc\uc721\ubd80\ud130 \ubd84\ud574\ud574\uc11c \uc4f4\ub2e4”\ub294 \ub9d0\ub3c4 \uc790\uc8fc \ubcf4\uc774\ub294\ub370\uc694. \uc774\uac74 \uc815\ud655\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4. \uc5d0\ub108\uc9c0\uc758 \uc8fc\ub41c \uacf5\uae09\uc6d0\uc740 \uc9c0\ubc29\uc785\ub2c8\ub2e4.<\/strong><\/p>\n

      \uadf8\ub807\ub2e4\uace0 \ube60\uc9c4 \uccb4\uc911\uc774 \uc804\ubd80 \uc9c0\ubc29\uc778 \uac83\ub3c4 \uc544\ub2d9\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc5ec\uae30\uc11c \uc774 \uae00\uc5d0\uc11c \uac00\uc7a5 \uc911\uc694\ud55c \uc22b\uc790\uac00 \ub098\uc635\ub2c8\ub2e4.<\/p>\n

      \ube60\uc9c4 \uccb4\uc911\uc758 25~40%\uac00 \uc81c\uc9c0\ubc29\uc785\ub2c8\ub2e4 \u2014 \ub9c8\ub97c\uc218\ub85d \ub192\uc544\uc9d1\ub2c8\ub2e4<\/h3>\n

      \ub110\ub9ac \uc778\uc6a9\ub418\ub294 ‘1\/4 \ubc95\uce59’\uc774 \uc788\uc2b5\ub2c8\ub2e4. \ube60\uc9c4 \uccb4\uc911\uc758 \uc57d 25%\uac00 \uc81c\uc9c0\ubc29(\uadfc\uc721 \ud3ec\ud568), 75%\uac00 \uccb4\uc9c0\ubc29\uc774\ub77c\ub294 \uacbd\ud5d8\uce59\uc778\ub370\uc694.<\/p>\n

      2014\ub144 Obesity Reviews<\/em>\uc5d0 \uc2e4\ub9b0 Heymsfield \ub4f1\uc758 \ub17c\ubb38\uc740 \uc81c\ubaa9\ubd80\ud130 \uc774 \ubc95\uce59\uc5d0 \ub300\ud55c \ube44\ud310<\/strong>\uc785\ub2c8\ub2e4. \uadf8\ub9ac\uace0 \uc6d0\ubb38\uc774 \uc9da\uc740 \ud575\uc2ec\uc740 \uc774\uac83\uc785\ub2c8\ub2e4.<\/p>\n

      \uc774 \ube44\uc728\uc740 \uace0\uc815\uac12\uc774 \uc544\ub2c8\ub77c, \uc6d0\ub798 \uccb4\uc9c0\ubc29\uc774 \uc5bc\ub9c8\ub098 \uc788\uc5c8\ub290\ub0d0\uc5d0 \ub530\ub77c \ub2ec\ub77c\uc9d1\ub2c8\ub2e4.<\/strong><\/p>\n

        \n
      • \uccb4\uc9c0\ubc29\ub960 \uc57d 15% \uc218\uc900\uc758 \ub9c8\ub978 \uc9d1\ub2e8<\/strong>\uc5d0\uc11c\ub294 \ube60\uc9c4 \uccb4\uc911\uc758 \uc57d 40%\uac00 \uc81c\uc9c0\ubc29<\/strong>\uc774\uc5c8\uc2b5\ub2c8\ub2e4.<\/li>\n
      • \ube44\ub9cc\ud55c \uc9d1\ub2e8<\/strong>\uc5d0\uc11c\ub294 25% \uc548\ud30e<\/strong>\uc73c\ub85c \ub354 \ub0ae\uc558\uc2b5\ub2c8\ub2e4.<\/li>\n
      • \ubbf8\uad6d \uad6d\ubbfc\uac74\uac15\uc601\uc591\uc870\uc0ac \uae30\ubc18 \ud6a1\ub2e8 \ucd94\uacc4\ub85c\ub294 \ub0a8\uc131 0.37, \uc5ec\uc131 0.32<\/strong> (\uccb4\uc911 \ubcc0\ud654\ubd84 \uc911 \uc81c\uc9c0\ubc29 \ube44\uc728). \uc778\uc885 \uac04 \ucc28\uc774\ub294 \uc5c6\uc5c8\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

        \uadf8\ub9ac\uace0 \uc800\uc790\ub4e4\uc740 \uc774\ub807\uac8c \uacb0\ub860\uc9c0\uc5c8\uc2b5\ub2c8\ub2e4. “\ub110\ub9ac \uc778\uc6a9\ub418\ub294 1\/4 \ubc95\uce59\uc740 \uc798\ud574\uc57c \uadfc\uc0ac\uce58\uc774\uba70 \uae30\uc804\uc801 \uadfc\uac70\uac00 \uc81c\ud55c\uc801\uc774\ub2e4.”<\/strong> \ud655\uc815\ub41c \uc0dd\ub9ac \ubc95\uce59\ucc98\ub7fc \uc4f0\uba74 \uc548 \ub41c\ub2e4\ub294 \ub73b\uc774\ub2c8, \uc800\ub3c4 “\ub300\ub7b5 \uc774 \uc815\ub3c4\uc774\uace0 \uc0ac\ub78c\ub9c8\ub2e4 \ub2e4\ub974\ub2e4”\ub294 \uc120\uc5d0\uc11c \uc4f0\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

        \uadf8\ub798\ub3c4 \ubc29\ud5a5\uc740 \ubd84\uba85\ud569\ub2c8\ub2e4. \uc6d0\ub798 \ub9c8\ub978 \uc0ac\ub78c\uc77c\uc218\ub85d \ub2e4\uc774\uc5b4\ud2b8\uc5d0\uc11c \uadfc\uc721\uc744 \ub354 \ub9ce\uc774 \uc783\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n

        \uc774\ubbf8 \uc815\uc0c1 \uccb4\uc911\uc778\ub370\ub3c4 \uacc4\uc18d \uac10\ub7c9\uc744 \ubc18\ubcf5\ud558\uace0 \uacc4\uc2e0 \ubd84\uc5d0\uac8c, \uc774\uac74 \uacb0\ucf54 \uc88b\uc740 \uc18c\uc2dd\uc774 \uc544\ub2cc\ub370\uc694.<\/p>\n

        \ubcf4\uac15 \uadfc\uac70 \ud558\ub098 \u2014 \ub2e4\ub9cc \ud45c\ubcf8\uc774 12\uba85\uc785\ub2c8\ub2e4<\/h3>\n

        \uc5ec\uae30\uc5d0 \ub367\ubd99\uc77c \ub9cc\ud55c \uad00\ucc30\uc774 \ud558\ub098 \ub354 \uc788\uc2b5\ub2c8\ub2e4. 2018\ub144 Eur J Clin Nutr<\/em>\uc5d0 \uc2e4\ub9b0 Dulloo \ub4f1\uc758 \ub17c\ubb38\uc740 \ud68c\ubcf5\uae30\uc5d0 \uc6d0\ub798 \uc788\ub358 \uac83\ubcf4\ub2e4 \ub354 \uc313\uc774\ub294 \uc9c0\ubc29(fat overshoot)<\/strong> \uc758 \uc591\uc744 \ucd08\uae30 \uccb4\uc9c0\ubc29\ub960\uacfc \ub300\uc751\uc2dc\ucf30\ub294\ub370\uc694. \ucd08\uae30 \uccb4\uc9c0\ubc29\ub960\uc774 \ub0ae\uc744\uc218\ub85d \ucd08\uacfc \ucd95\uc801\ub418\ub294 \uc9c0\ubc29\ub7c9\uc774 \uc9c0\uc218\uc801\uc73c\ub85c \uc99d\uac00<\/strong>\ud558\ub294 \uace1\uc120\uc774 \ub098\uc654\uc2b5\ub2c8\ub2e4.<\/p>\n

        \ub2e8\uc11c\ub97c \ubc18\ub4dc\uc2dc \ubd99\uc774\uaca0\uc2b5\ub2c8\ub2e4. \uc774 \uace1\uc120\uc740 \ubbf8\ub124\uc18c\ud0c0 \uae30\uc544 \uc2e4\ud5d8\uc758 \uc804 \ub2e8\uacc4\ub97c \uc644\uc8fc\ud55c \ub0a8\uc131 12\uba85(n = 12)<\/strong> \uc758 \uc2e4\uce21 \ub370\uc774\ud130\uc785\ub2c8\ub2e4. \ud45c\ubcf8\uc774 \uc791\uace0, \ubc18\uae30\uc544\ub77c\ub294 \uadf9\ud55c \uc870\uac74\uc785\ub2c8\ub2e4. \ucd08\uacfc \ucd95\uc801\uc758 \ud06c\uae30\ub85c \ub17c\ubb38\uc774 \uc81c\uc2dc\ud55c \uac12\uc740 \ubbf8 \uc721\uad70 \ub808\uc778\uc800(\uc57d 12% \uccb4\uc911 \uac10\uc18c)\uc5d0\uc11c \ud3c9\uade0 4~5kg<\/strong> \uc785\ub2c8\ub2e4.<\/p>\n

        \uadf8\ub798\uc11c “\ub9c8\ub978 \uc0ac\ub78c\uc774 \ub2e4\uc774\uc5b4\ud2b8\ud558\uba74 \ubc18\ub4dc\uc2dc \ub354 \ucc10\ub2e4”\uace0 \ub2e8\uc815\ud558\uc9c0\ub294 \uc54a\uaca0\uc2b5\ub2c8\ub2e4.<\/strong> “\ub9c8\ub97c\uc218\ub85d \ubd88\ub9ac\ud558\uac8c \uc791\uc6a9\ud560 \uc218 \uc788\ub2e4”\ub294 \uacbd\ud5a5\uae4c\uc9c0\uac00 \uc774 \ub370\uc774\ud130\uac00 \ud5c8\ub77d\ud558\ub294 \ubc94\uc704\uc785\ub2c8\ub2e4. \uc774\ub97c \uc124\uba85\ud558\ub294 \uae30\uc804(\uccb4\uc131\ubd84 \uc790\uac00\uc870\uc808 \ubaa8\ub378)\ub3c4 \uc800\uc790\ub4e4 \uc2a4\uc2a4\ub85c \uc544\uc9c1 \uac80\uc99d \uc911\uc774\ub77c\uace0 \ubc1d\ud788\uace0 \uc788\uc73c\ub2c8\uae4c\uc694.<\/p>\n

        \uadf8\ub7f0\ub370 \uc774 \ube44\uc728\uc740 \ubc14\uafc0 \uc218 \uc788\uc2b5\ub2c8\ub2e4<\/h3>\n

        \uac19\uc740 Heymsfield \ub17c\ubb38\uc5d0 \uc2e4\ud589\uc73c\ub85c \uc774\uc5b4\uc9c0\ub294 \ub300\ubaa9\uc774 \uc788\uc2b5\ub2c8\ub2e4. 10kg \uac10\ub7c9 \uae30\uc900\uc73c\ub85c,<\/p>\n\n\n\n\n\n\n
        \uc870\uac74<\/th>\n\uc81c\uc9c0\ubc29 \uc190\uc2e4<\/th>\n<\/tr>\n<\/thead>\n
        \uc800\uc5f4\ub7c9\uc2dd \ub2e8\ub3c5<\/strong><\/td>\n\ub0a8\uc131 2.9kg<\/strong> \u00b7 \uc5ec\uc131 2.2kg<\/strong><\/td>\n<\/tr>\n
        \uc800\uc5f4\ub7c9\uc2dd + \uc6b4\ub3d9 \ubcd1\ud589<\/strong><\/td>\n\ub0a8\ub140 \ubaa8\ub450 1.7kg<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

        \ube44\uc728\ub85c \ubcf4\uba74 \ube60\uc9c4 \uccb4\uc911 \uc911 \uc81c\uc9c0\ubc29 \ube44\uc728\uc774 0.27\uc5d0\uc11c 0.13~0.17\ub85c<\/strong> \ub5a8\uc5b4\uc84c\uc2b5\ub2c8\ub2e4.<\/p>\n

        \uc5ec\uae30\uc11c \ud754\ud788 “\uc6b4\ub3d9\ud558\uba74 \uadfc\uc721 \uc190\uc2e4\uc774 \uc808\ubc18\uc73c\ub85c \uc900\ub2e4”\uace0 \uc4f0\ub294\ub370\uc694. \uadf8\uac74 \ub0a8\uc131\uc5d0\uc11c\ub294 \ub300\ub7b5 \ub9de\uace0 \uc5ec\uc131\uc5d0\uc11c\ub294 \uacfc\uc7a5\uc785\ub2c8\ub2e4. \uadf8\ub798\uc11c \uc800\ub294 \uc2e4\uc81c kg \uac12\uc744 \uadf8\ub300\ub85c \ub450\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

        \ud55c \uac00\uc9c0 \ub354 \uc194\uc9c1\ud558\uac8c \uc801\uc5b4\uc57c \ud560 \uac83\uc774 \uc788\uc2b5\ub2c8\ub2e4. \uc774 \ubd84\uc11d\uc5d0\uc11c\ub294 \uc720\uc0b0\uc18c\uac00 \uc800\ud56d\uc131 \uc6b4\ub3d9\ubcf4\ub2e4 \uadfc\uc18c\ud558\uac8c \ub098\uc558\uc2b5\ub2c8\ub2e4<\/strong>(0.13 \ub300 0.17). \uac8c\ub2e4\uac00 \uc800\ud56d\uc131 \uc6b4\ub3d9 \ucabd\uc740 \ud3b8\ucc28\uac00 \ud6e8\uc52c \ucef8\uc2b5\ub2c8\ub2e4. \uadf8\ub7ec\ub2c8 \uc774 \ub17c\ubb38\uc73c\ub85c \ub9d0\ud560 \uc218 \uc788\ub294 \uac83\uc740 \ub531 \ud558\ub098\uc785\ub2c8\ub2e4.<\/p>\n

        “\uc6b4\ub3d9\uc744 \ubcd1\ud589\ud558\uba74 \u2014 \uc885\ub958\ub97c \ubd88\ubb38\ud558\uace0 \u2014 \uadfc\uc721 \uc190\uc2e4\uc774 \uc904\uc5b4\ub4e0\ub2e4.”<\/strong><\/p>\n

        \"\uc6b4\ub3d9
        \nPhoto: MART PRODUCTION \/ Pexels<\/em><\/p>\n

        \n

        \uadfc\uc721 1kg\uc740 \ud558\ub8e8 13kcal\uc785\ub2c8\ub2e4 \u2014 \uadf8\ub798\ub3c4 \uadfc\ub825 \uc6b4\ub3d9\uc744 \uad8c\ud558\ub294 \uc774\uc720<\/h2>\n

        \uc5ec\uae30\uc11c \ub610 \ud558\ub098\uc758 \uacfc\uc7a5\uc744 \uc815\uc815\ud574\uc57c\uaca0\uc2b5\ub2c8\ub2e4. “\uadfc\uc721 1kg\uc744 \ub298\ub9ac\uba74 \uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ud558\ub8e8 50~100kcal \uc62c\ub77c\uac04\ub2e4”\ub294 \ub9d0\uc778\ub370\uc694.<\/p>\n

        \uc870\uc9c1\ubcc4 \uc548\uc815\uc2dc \ub300\uc0ac\uc728\uc744 \uc815\ub9ac\ud55c Elia\uc758 \uacc4\uc218\ub97c \ubcf4\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n\n\n\n\n\n\n
        \uc870\uc9c1<\/th>\n\uc548\uc815\uc2dc \ub300\uc0ac\uc728 (kcal\/kg\/\uc77c)<\/th>\n<\/tr>\n<\/thead>\n
        \uc2ec\uc7a5\u00b7\uc2e0\uc7a5<\/td>\n440<\/td>\n<\/tr>\n
        \ub1cc<\/td>\n240<\/td>\n<\/tr>\n
        \uac04<\/td>\n200<\/td>\n<\/tr>\n
        \uace8\uaca9\uadfc<\/strong><\/td>\n13<\/strong><\/td>\n<\/tr>\n
        \uc9c0\ubc29\uc870\uc9c1<\/td>\n4.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

        \uace8\uaca9\uadfc 1kg\uc740 \ud558\ub8e8 \uc57d 13kcal\uc785\ub2c8\ub2e4.<\/strong> \ud30c\uc6b4\ub4dc\ub85c \ud658\uc0b0\ud558\uba74 1\ud30c\uc6b4\ub4dc\ub2f9 \uc57d 6kcal\uc778\ub370\uc694. \ud754\ud788 \uc778\uc6a9\ub418\ub294 “50kcal”\ub294 \uc2e4\uc81c\uac12\uc758 \uc57d 8\ubc30 \ubd80\ud480\ub9bc<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n

        \uc774\uc720\ub294 \ub2e8\uc21c\ud569\ub2c8\ub2e4. \uc548\uc815\uc2dc \uc5d0\ub108\uc9c0 \uc18c\ube44\uc758 \uc57d 60%\ub294 \uac04\u00b7\uc2e0\uc7a5\u00b7\uc2ec\uc7a5\u00b7\ub1cc \uac19\uc740 \uc7a5\uae30<\/strong>\uc5d0\uc11c \ub098\uc624\ub294\ub370, \uc774 \uc7a5\uae30\ub4e4\uc758 \ubb34\uac8c\ub97c \ub2e4 \ud569\uccd0\ub3c4 \uccb4\uc911\uc758 5~6%\uc5d0 \ubd88\uacfc\ud558\ub2c8\uae4c\uc694.<\/p>\n

        \uadf8\ub7ec\uba74 \uadfc\ub825 \uc6b4\ub3d9\uc740 \uc65c \ud574\uc57c \ud560\uae4c\uc694.<\/p>\n

        \ud504\ub808\uc784\uc744 \ubc14\uafd4\uc57c \ud569\ub2c8\ub2e4. \uadfc\ub825 \uc6b4\ub3d9\uc740 \ub300\uc0ac\ub97c ‘\uc62c\ub9ac\ub294’ \uac8c \uc544\ub2c8\ub77c \uadfc\uc721\uc744 ‘\uc9c0\ud0a4\ub294’ \uc77c\uc785\ub2c8\ub2e4.<\/strong><\/p>\n

        \uadfc\uc721\uc774 \ud3ed\ubc1c\uc801\uc73c\ub85c \ub300\uc0ac\ub97c \uc62c\ub824\uc8fc\uc9c0\ub294 \uc54a\uc2b5\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc783\uc73c\uba74 \ud655\uc2e4\ud788 \ub0b4\ub824\uac11\ub2c8\ub2e4.<\/strong> \uc62c\ub9ac\uae30\uac00 \uc544\ub2c8\ub77c \uc9c0\ud0a4\uae30 \u2014 \uc774\uac8c \uc815\ud655\ud55c \ud45c\ud604\uc785\ub2c8\ub2e4.<\/p>\n

        \"\uc870\uc9c1\ubcc4<\/p>\n

        \uadfc\uac70: \uadfc\uc721 \uac10\uc18c\uc758 93.5%\ub97c \ub9c9\uc558\uc2b5\ub2c8\ub2e4<\/h3>\n

        2018\ub144 Nutrients<\/em>\uc5d0 \uc2e4\ub9b0 \uba54\ud0c0\ubd84\uc11d\uc774 \uc774 \uc9c0\uc810\uc744 \uac00\uc7a5 \uc120\uba85\ud558\uac8c \ubcf4\uc5ec\uc90d\ub2c8\ub2e4. \ube44\ub9cc \uace0\ub839\uc790\ub97c \ub300\uc0c1\uc73c\ub85c \ud55c \ubb34\uc791\uc704\ub300\uc870\uc2dc\ud5d8 6\ud3b8<\/strong>\uc744 \ubaa8\uc740 \ubd84\uc11d\uc778\ub370\uc694.<\/p>\n

        \uc5f4\ub7c9 \uc81c\ud55c\ub9cc \ud55c \uad70\uacfc \uc5f4\ub7c9 \uc81c\ud55c\uc5d0 \uc800\ud56d\uc131 \uc6b4\ub3d9\uc744 \ub354\ud55c \uad70\uc758 \uc81c\uc9c0\ubc29\ub7c9 \ucc28\uc774\ub294 0.819kg<\/strong>(95% \uc2e0\ub8b0\uad6c\uac04 0.364~1.273)\uc774\uc5c8\uc2b5\ub2c8\ub2e4. \uc5f4\ub7c9 \uc81c\ud55c\ub9cc \ud55c \uad70\uc740 \uc81c\uc9c0\ubc29\uc774 0.76kg \uc904\uc5c8\uace0<\/strong>, \uadfc\ub825 \uc6b4\ub3d9\uc744 \ub354\ud55c \uad70\uc740 \uc624\ud788\ub824 0.05kg \ub298\uc5c8\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n

        \ub17c\ubb38\uc758 \ud45c\ud604\uc73c\ub85c\ub294 “\uc800\ud56d\uc131 \uc6b4\ub3d9\uc774 \uc5f4\ub7c9 \uc81c\ud55c\uc73c\ub85c \uc778\ud55c \uc81c\uc9c0\ubc29\ub7c9 \uc190\uc2e4\uc758 93.5%\ub97c \uc608\ubc29\ud588\ub2e4.”<\/strong><\/p>\n

        \uc5ec\uae30\uc11c \ub9ce\uc740 \ubd84\uc774 \uac71\uc815\ud558\uc2e4 \ub300\ubaa9\uc744 \ubbf8\ub9ac \uc9da\uaca0\uc2b5\ub2c8\ub2e4. “\uadfc\ub825 \uc6b4\ub3d9\uc744 \ud558\uba74 \uc0b4\uc774 \ub35c \ube60\uc9c0\ub294 \uac83 \uc544\ub2cc\uac00\uc694?”<\/p>\n

        \uac19\uc740 \ubd84\uc11d\uc5d0\uc11c \uccb4\uc9c0\ubc29\ub7c9\uacfc \uccb4\uc911 \uac10\uc18c\ub294 \ub450 \uad70\uc774 \uc720\uc758\ud558\uac8c \ub2e4\ub974\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4.<\/strong><\/p>\n

        \ud55c \uc904\ub85c \uc815\ub9ac\ud558\uba74 \uc774\uac83\uc785\ub2c8\ub2e4.<\/p>\n

        “\uccb4\uc911\uc740 \ub611\uac19\uc774 \ube60\uc9c0\ub418, \uc904\uc5b4\ub4dc\ub294 \ub0b4\uc6a9\ubb3c\uc774 \ub2ec\ub77c\uc9c4\ub2e4.”<\/strong><\/p>\n

        \ub2e8\uc11c\ub3c4 \ubd99\uc774\uaca0\uc2b5\ub2c8\ub2e4. \uc774 \ubd84\uc11d\uc758 \ub300\uc0c1\uc740 \uace0\ub839 \ube44\ub9cc\uc778<\/strong>\uc785\ub2c8\ub2e4. \uc80a\uc740 \uce35\uc5d0 \uadf8\ub300\ub85c \uc62e\uae30\ub824\uba74 \uc870\uc2ec\ud574\uc57c \ud558\ub294\ub370\uc694. 2025\ub144 Frontiers in Nutrition<\/em>\uc758 \ub124\ud2b8\uc6cc\ud06c \uba54\ud0c0\ubd84\uc11d(\ubb34\uc791\uc704\ub300\uc870\uc2dc\ud5d8 62\ud3b8, 4,429\uba85)\uc5d0\uc11c\ub3c4 \uc81c\uc9c0\ubc29 \ubcf4\uc874 \uc21c\uc704\uc5d0\uc11c \uc800\ud56d\uc131 \uc6b4\ub3d9 \uacc4\uc5f4\uc774 \uc55e\uc130\uace0 \uc5f4\ub7c9 \uc81c\ud55c \ub2e8\ub3c5\uc774 \ucd5c\ud558\uc704\uc600\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc \uac1c\ubcc4 \ud6a8\uacfc\ud06c\uae30\uc758 \uc2e0\ub8b0\uad6c\uac04\uc774 0\uc744 \ud3ec\ud568\ud574, \uc21c\uc704\uc0c1 \uc6b0\uc138 \uc815\ub3c4\ub85c\ub9cc \uc77d\ub294 \ud3b8\uc774 \uc815\ud655\ud569\ub2c8\ub2e4.<\/p>\n

        \n

        \uad76\uae30\uc640 \uadfc\ub825 \uc6b4\ub3d9\uc740 \uc0ac\uc2e4 \uc11c\ub85c\ub97c \uae4e\uc544\uba39\uc2b5\ub2c8\ub2e4<\/h2>\n

        \uc774 \uae00\uc5d0\uc11c \uc81c\uac00 \uac00\uc7a5 \ub2a6\uac8c \uc54c\uc544\ucc28\ub9b0 \uc0ac\uc2e4\uc785\ub2c8\ub2e4.<\/p>\n

        “\uc801\uac8c \uba39\uace0, \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud55c\ub2e4.” \uc774 \uc870\ud569\uc740 \ud754\ud788 \uc815\ub2f5\ucc98\ub7fc \ud568\uaed8 \uc81c\uc2dc\ub418\ub294\ub370\uc694. \uc5ec\uae30\uc5d4 \uc870\uac74\uc774 \ud558\ub098 \ubd99\uc2b5\ub2c8\ub2e4.<\/p>\n

        \ud558\ub8e8 500kcal\ub97c \ub118\ub294 \uc5d0\ub108\uc9c0 \uacb0\ud54d\uc740 \uc800\ud56d\uc131 \uc6b4\ub3d9\uc758 \uc81c\uc9c0\ubc29 \ubcf4\uc874 \ud6a8\uacfc\ub97c \ub5a8\uc5b4\ub728\ub9b0\ub2e4<\/strong>\ub294 \uad8c\uace0\uac00 \uba54\ud0c0\ubd84\uc11d\u00b7\uba54\ud0c0\ud68c\uadc0\uc5d0\uc11c \uc81c\uc2dc\ub3fc \uc788\uc2b5\ub2c8\ub2e4(Murphy & Koehler).<\/p>\n

        \uc989 \uadf9\ub2e8\uc801\uc73c\ub85c \uad76\uc73c\uba74\uc11c \uadfc\ub825 \uc6b4\ub3d9\uc744 \ud558\uba74, \uadfc\ub825 \uc6b4\ub3d9\uc774 \ud574\uc904 \uc218 \uc788\ub294 \uc77c\uc774 \uc904\uc5b4\ub4ed\ub2c8\ub2e4.<\/strong> \uadfc\uc721\uc744 \uc9c0\ud0a4\ub824\uace0 \uc2dc\uc791\ud55c \uc6b4\ub3d9\uc778\ub370, \uad76\ub294 \uc815\ub3c4\uac00 \uadf8 \ud6a8\uacfc\ub97c \uc0c1\uc1c4\ud574\ubc84\ub9ac\ub294 \uc148\uc785\ub2c8\ub2e4.<\/p>\n

        \ud55c\ud3b8 \uad6d\ub0b4 \uc9c0\uce68\uc740 \uc7a5\uae30 \uccb4\uc911 \uad00\ub9ac\ub97c \uc704\ud574 \ud558\ub8e8 500~1,000kcal\uc758 \uc12d\ucde8\ub97c \uc904\uc5ec \uc8fc\ub2f9 0.5~1kg \uac10\ub7c9<\/strong>\uc744 \uad8c\ud569\ub2c8\ub2e4. \ub450 \uad8c\uace0\ub97c \ub098\ub780\ud788 \ub193\uc73c\uba74, \uadfc\uc721\uc744 \uc9c0\ud0a4\ub294 \uac83\uc774 \ubaa9\ud45c\uc77c \ub54c\ub294 \uadf8 \ubc94\uc704\uc758 \uc544\ub798\ucabd<\/strong>\uc774 \uacb9\uce58\ub294 \uc9c0\uc810\uc774\ub77c\ub294 \uac8c \ubcf4\uc785\ub2c8\ub2e4.<\/p>\n

        ‘\uc548 \uba39\uace0 \ube7c\uae30’\uc640 ‘\uadfc\uc721 \uc9c0\ud0a4\uae30’\ub294 \uac19\uc740 \ubc29\ud5a5\uc758 \uc870\uc5b8\uc774 \uc544\ub2c8\uc5c8\uc2b5\ub2c8\ub2e4. \uc800\ub294 \uc774 \ub458\uc744 \ud568\uaed8 \ubc00\uc5b4\ubd99\uc774\ub2e4\uac00 \ub9e4\ubc88 \ubb34\ub108\uc84c\ub294\ub370\uc694. \uc774\uc81c\ub294 \uadf8\uac8c \uc758\uc9c0\uac00 \ubd80\uc871\ud574\uc11c\uac00 \uc544\ub2c8\ub77c \uc124\uacc4\uac00 \uc11c\ub85c \ucda9\ub3cc\ud574\uc11c<\/strong>\uc600\ub2e4\uace0 \uc0dd\uac01\ud569\ub2c8\ub2e4.<\/p>\n

        \n

        \uadf8\ub798\uc11c \uc2e4\uc81c\ub85c \ubb34\uc5c7\uc744 \ud558\uba74 \ub420\uae4c\uc694<\/h2>\n

        \uc5ec\uae30\uc11c\ubd80\ud130\ub294 \uad6d\ub0b4 \uc9c0\uce68\uc744 1\uc21c\uc704\ub85c \ub450\uace0 \uc815\ub9ac\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

        \uc6b4\ub3d9 \u2014 \uad6d\ub0b4 \uad8c\uace0\uac00 \uba3c\uc800\uc785\ub2c8\ub2e4<\/h3>\n
          \n
        • \uc720\uc0b0\uc18c \uc6b4\ub3d9<\/strong>: \ucd5c\uc18c \uc8fc 150\ubd84 \uc774\uc0c1<\/strong>, \uc8fc 3~5\ud68c<\/strong> (\ub300\ud55c\ube44\ub9cc\ud559\ud68c \ube44\ub9cc \uc9c4\ub8cc\uc9c0\uce68 2022 8\ud310)<\/li>\n
        • \uadfc\ub825 \uc6b4\ub3d9<\/strong>: \ub300\uadfc\uc721\uad70\uc744 \uc774\uc6a9\ud574 \uc8fc 2~3\ud68c<\/strong> (\uac19\uc740 \uc9c0\uce68)<\/li>\n
        • \uad6d\uac00\uc554\uc815\ubcf4\uc13c\ud130\ub3c4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc5d0 \uadfc\ub825 \uc6b4\ub3d9\uacfc \uc2a4\ud2b8\ub808\uce6d\uc744 \ub354\ud574<\/strong> \ub300\uc0ac\ub97c \uc720\uc9c0\ud558\uace0 \ubd80\uc0c1\uc744 \uc608\ubc29\ud560 \uac83\uc744 \uad8c\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n

          \uc55e\uc11c \ubcf8 \uba54\ud0c0\ubd84\uc11d\uc5d0 \ud3ec\ud568\ub41c \uc5f0\uad6c\ub4e4\uc758 \uc2e4\uc81c \ud504\ub85c\ud1a0\ucf5c\uc740 \uc870\uae08 \ub354 \uad6c\uccb4\uc801\uc778\ub370\uc694. \ucc38\uace0\ub85c\ub9cc \uc62e\uae30\uba74 \uc774\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n

            \n
          • \uae30\uac04 12~24\uc8fc<\/strong><\/li>\n
          • \ud2b8\ub808\ub4dc\ubc00\uc774\ub098 \uc790\uc804\uac70\ub85c \uac00\ubccd\uac8c \uc900\ube44\uc6b4\ub3d9<\/li>\n
          • \uac01 \uc6b4\ub3d9\ub2f9 8~15\ud68c \ubc18\ubcf5\uc744 2~3\uc138\ud2b8<\/strong><\/li>\n
          • \uac15\ub3c4\ub294 1RM(\ud55c \ubc88\uc5d0 \ub4e4 \uc218 \uc788\ub294 \ucd5c\ub300 \ubb34\uac8c)\uc758 65% \uc774\uc0c1<\/strong><\/li>\n
          • \ube48\ub3c4 \uc8fc 3\ud68c<\/strong><\/li>\n<\/ul>\n

            \ud55c \uac00\uc9c0 \uc815\ud655\ud788 \ud574\ub450\uaca0\uc2b5\ub2c8\ub2e4. \uc774 ‘\uc8fc 3\ud68c’\ub294 \uc5f0\uad6c\uc5d0\uc11c \ud754\ud788 \uc4f0\uc778 \ud504\ub85c\ud1a0\ucf5c<\/strong>\uc774\uace0, \uad6d\ub0b4 \uc9c0\uce68\uc758 \uad8c\uace0\ub294 \uc8fc 2~3\ud68c<\/strong>\uc785\ub2c8\ub2e4. \uadf8\ub9ac\uace0 2024\ub144\uc5d0 \ub098\uc628 \ub300\ud55c\ube44\ub9cc\ud559\ud68c \uc9c0\uce68\uc740 \uc9c4\ub2e8\uacfc \uc57d\ubb3c\uce58\ub8cc \uc911\uc2ec<\/strong>\uc758 \uac1c\uc815\uc774\ub77c, \uc6b4\ub3d9 \ud69f\uc218 \uac19\uc740 \uc0dd\ud65c\uc2b5\uad00 \uc218\uce58\uc758 \ucd9c\ucc98\ub294 2022\ub144 8\ud310<\/strong>\uc785\ub2c8\ub2e4.<\/p>\n

            \ub2e8\ubc31\uc9c8 \u2014 \uc22b\uc790 \ub450 \uac1c\ub97c \uad6c\ubd84\ud574\uc57c \ud569\ub2c8\ub2e4<\/h3>\n

            \uc5ec\uae30\uc11c \uc790\uc8fc \uc11e\uc774\ub294 \uc22b\uc790 \ub450 \uac1c\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n\n\n\n\n\n\n
            \uad6c\ubd84<\/th>\n\uac12<\/th>\n\uc131\uaca9<\/th>\n<\/tr>\n<\/thead>\n
            2020 \ud55c\uad6d\uc778 \uc601\uc591\uc18c \uc12d\ucde8\uae30\uc900(KDRIs) \uad8c\uc7a5\uc12d\ucde8\ub7c9<\/td>\n0.91 g\/kg \uccb4\uc911\/\uc77c<\/strong><\/td>\n\uacb0\ud54d\uc744 \ub9c9\ub294 \ucd5c\uc18c \uad8c\uc7a5\uc120<\/strong><\/td>\n<\/tr>\n
            \uac10\ub7c9 \uc911 \uadfc\uc721 \ubcf4\uc874\uc744 \uc704\ud55c \uad6d\uc81c \uad8c\uace0<\/td>\n1.2~1.6 g\/kg \uccb4\uc911\/\uc77c<\/strong>, \ub07c\ub2c8\ub2f9 20~30g<\/strong><\/td>\n\uadf8\ubcf4\ub2e4 \ub192\uc740 \ubaa9\ud45c\uce58<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

            \uac10\ub7c9\uae30\uc5d0\ub294 \ud3c9\uc18c\ubcf4\ub2e4 \ub354 \ud544\uc694\ud569\ub2c8\ub2e4.<\/strong> \uc5f4\ub7c9\uc744 \uc904\uc774\ub294 \uc2dc\uae30\uc77c\uc218\ub85d \ub2e8\ubc31\uc9c8\uc758 \ube44\uc911\uc744 \uc9c0\ucf1c\uc57c \uadfc\uc721\uc774 \ub35c \ube60\uc9c0\uace0, \ud3ec\ub9cc\uac10\uc5d0\ub3c4 \uc720\ub9ac\ud558\ub2c8\uae4c\uc694.<\/p>\n

            \uba87 \uac00\uc9c0 \ub2e8\uc11c\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

              \n
            • 65\uc138 \uc774\uc0c1\uc740 \uc591\uc744 \uc904\uc774\uc9c0 \ub9c8\uc138\uc694.<\/strong> \uad6d\ub0b4 \uae30\uc900\uc740 65\uc138 \uc774\uc0c1\ub3c4 50~64\uc138\uc640 \uac19\uc740 \uc218\uc900\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \uc720\uc9c0\ud558\ub3c4\ub85d \uad8c\ud569\ub2c8\ub2e4. \uadfc\uac10\uc18c\uc99d\uacfc \ub178\uc1e0 \uc608\ubc29\uc774 \uc774\uc720\uc785\ub2c8\ub2e4.<\/li>\n
            • \uc5f0\uad6c\uc5d0\uc11c \uc4f0\uc778 2.4 g\/kg \uac19\uc740 \uac12\uc740 \uc2e4\ud5d8 \uc870\uac74<\/strong>\uc774\uc9c0 \uc77c\ubc18 \uad8c\uace0\ub7c9\uc774 \uc544\ub2d9\ub2c8\ub2e4.<\/li>\n
            • \ucc44\uc18c\uc640 \ud1b5\uace1\ubb3c\uc744 \ucda9\ubd84\ud788 \ub4dc\uc2dc\ub294 \uac83\ub3c4 \ud3ec\ub9cc\uac10\uacfc \uc2dd\ub2e8\uc758 \uc9c8\uc5d0 \ub3c4\uc6c0\uc774 \ub418\ub294\ub370\uc694. \ub2e4\ub9cc \uc774 \ubd80\ubd84\uc740 \ub2e8\ubc31\uc9c8\ub9cc\ud07c \uadfc\uac70\uac00 \ub450\uaecd\uc9c0 \uc54a\uc544, \ubcf4\uc870 \uc694\uc18c<\/strong>\ub85c\ub9cc \uc801\uc5b4\ub450\uaca0\uc2b5\ub2c8\ub2e4.<\/li>\n<\/ul>\n

              \uc18d\ub3c4 \u2014 \uc8fc 0.5~1kg<\/h3>\n
                \n
              • \ud558\ub8e8 500~1,000kcal<\/strong>\ub97c \uc904\uc5ec \uc8fc\ub2f9 0.5~1kg<\/strong> \uac10\ub7c9\uc774 \uc7a5\uae30 \uad00\ub9ac\uc5d0 \uc801\ud569\ud569\ub2c8\ub2e4.<\/li>\n
              • \ucd08\uc800\uc5f4\ub7c9\uc2dd\uc740 \uc804\ubb38\uc758\uc758 \uad00\ub9ac \uc544\ub798 \uc81c\ud55c\uc801\uc73c\ub85c\ub9cc \uc801\uc6a9\ub418\ub294 \uce58\ub8cc\ubc95<\/strong>\uc785\ub2c8\ub2e4. \ud63c\uc790 \ud749\ub0b4 \ub0bc \ubc29\uc2dd\uc774 \uc544\ub2d9\ub2c8\ub2e4.<\/li>\n
              • \uccb4\uc911 \uac10\ub7c9 \ubaa9\uc801\uc758 \uac74\uac15\uae30\ub2a5\uc2dd\ud488\uc740 2024 \ub300\ud55c\ube44\ub9cc\ud559\ud68c \uc9c4\ub8cc\uc9c0\uce68\uc5d0\uc11c \uad8c\uace0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/strong><\/li>\n<\/ul>\n

                \uadf8\ub9ac\uace0 \ub9c8\uc9c0\ub9c9\uc73c\ub85c, \uac19\uc740 \uc9c0\uce68\uc758 \ubb38\uc7a5 \ud558\ub098\ub97c \uc62e\uaca8\ub450\uace0 \uc2f6\uc2b5\ub2c8\ub2e4. “\uc0dd\ud65c\uc2b5\uad00 \uad50\uc815 \u2014 \uc2dd\uc774 \uc911\uc7ac, \uc2e0\uccb4\ud65c\ub3d9, \ud589\ub3d9\uce58\ub8cc \u2014 \uc774 \ube44\ub9cc \uad00\ub9ac\uc758 \uadfc\uac04\uc73c\ub85c \ub0a8\ub294\ub2e4.”<\/strong> \ube44\ub9cc\uc740 \ub9cc\uc131\u00b7\uc7ac\ubc1c\uc131 \uc9c8\ud658<\/strong>\uc774\uace0, \uc784\uc0c1\uc801\uc73c\ub85c \uc758\ubbf8 \uc788\ub294 \uac10\ub7c9 \ubaa9\ud45c\ub294 5~10%<\/strong> \uc785\ub2c8\ub2e4.<\/p>\n

                \ucc38\uace0\ub85c \uc694\uc694 \uc790\uccb4\ub294 \uc608\uc678\uc801\uc778 \uc2e4\ud328\uac00 \uc544\ub2d9\ub2c8\ub2e4. \uad6c\uc870\ud654\ub41c \ud504\ub85c\uadf8\ub7a8\uc774 \ub05d\ub098\uba74 1\ub144 \uc774\ub0b4\uc5d0 \uac10\ub7c9\ubd84\uc758 30~50%\ub97c \ub2e4\uc2dc \uc5bb\ub294 \uac83\uc774 \uc77c\ubc18\uc801<\/strong>\uc774\uace0, \ubbf8\uad6d \uc5f0\uad6c \uba54\ud0c0\ubd84\uc11d\uc5d0\uc11c 5\ub144 \uc2dc\uc810\uc5d0 \uc720\uc9c0\ub41c \uac10\ub7c9\uc740 \ud3c9\uade0 \uc57d 3kg \uc218\uc900\uc774\uc5c8\uc2b5\ub2c8\ub2e4.<\/p>\n

                \uadf8\ub7ec\ub2c8 \ub2e4\uc2dc \uca98\ub2e4\ub294 \uc0ac\uc2e4 \ud558\ub098\ub85c \uc2a4\uc2a4\ub85c\ub97c \uc2e4\ud328\uc790\ub77c\uace0 \ubd80\ub974\uc2e4 \ud544\uc694\ub294 \uc5c6\uc2b5\ub2c8\ub2e4.<\/p>\n

                \"\ud770
                \nPhoto: Polina Tankilevitch \/ Pexels<\/em><\/p>\n

                \n

                \uc774\ub7f0 \uc2e0\ud638\uac00 \uc788\uc73c\uba74 \ub2e4\uc774\uc5b4\ud2b8\ubcf4\ub2e4 \uc9c4\ub8cc\uac00 \uba3c\uc800\uc785\ub2c8\ub2e4<\/h2>\n

                \ubc18\ubcf5\uc801\uc778 \uadf9\ub2e8\uc801 \uc808\uc2dd\uc740 \uc12d\uc2dd\uc7a5\uc560\uc758 \uc704\ud5d8 \uc694\uc778\uc785\ub2c8\ub2e4. \uc774 \uae00\uc744 \uc5ec\uae30\uae4c\uc9c0 \uc77d\uc73c\uc2e0 \ubd84 \uc911 \uc77c\ubd80\ub294 \uc774\ubbf8 \uadf8 \uacbd\uacc4\uc5d0 \uacc4\uc2e4 \uc218 \uc788\uc5b4\uc11c, \uc774 \uc139\uc158\uc740 \uaf2d \ub123\uc5b4\uc57c\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

                \uad6d\ub9bd\uc815\uc2e0\uac74\uac15\uc13c\ud130\uac00 \uc81c\uc2dc\ud55c \ud3ed\uc2dd\uc7a5\uc560\uc758 \uc2e0\ud638\ub294 \uc774\ub807\uc2b5\ub2c8\ub2e4.<\/p>\n

                  \n
                1. \ud3c9\uc18c\ubcf4\ub2e4 \ub9ce\uc740 \uc591\uc744 \uae09\ud558\uac8c<\/strong> \uba39\ub294\ub2e4<\/li>\n
                2. \uc18d\uc774 \ubd88\ud3b8\ud560 \uc815\ub3c4\uae4c\uc9c0<\/strong> \uba39\ub294\ub2e4<\/li>\n
                3. \uc2e4\uc81c\ub85c \ubc30\uac00 \uace0\ud504\uc9c0 \uc54a\uc544\ub3c4<\/strong> \ub9ce\uc740 \uc591\uc744 \uba39\ub294\ub2e4<\/li>\n
                4. \ud3ed\uc2dd\uc5d0 \ub300\ud55c \ubd80\ub044\ub7ec\uc6c0 \ub54c\ubb38\uc5d0 \ud63c\uc790<\/strong> \uba39\ub294\ub2e4<\/li>\n
                5. \ud3ed\uc2dd \uc911 \uc2a4\uc2a4\ub85c\uc5d0 \ub300\ud55c \ud610\uc624\uac10<\/strong>\uc744 \ub290\ub07c\uac70\ub098 \uc6b0\uc6b8\ud558\ub2e4<\/li>\n
                6. \uc2dd\ud6c4 \uacfc\ub3c4\ud55c \uc8c4\ucc45\uac10<\/strong>\uc744 \ub290\ub080\ub2e4<\/li>\n<\/ol>\n

                  \uc774\ub7f0 \ud3ed\uc2dd \ud589\ub3d9\uc774 \uc8fc 1\ud68c \uc774\uc0c1, \ucd5c\uc18c 3\uac1c\uc6d4 \uc774\uc0c1<\/strong> \uc9c0\uc18d\ub418\uba74 \ud3ed\uc2dd\uc7a5\uc560\ub85c \uc9c4\ub2e8\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

                  \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc \uc9c4\ub8cc\ub97c \uad8c\ud558\ub294 \uacbd\uc6b0<\/strong><\/p>\n

                    \n
                  • \uc704 \ud3ed\uc2dd\uc774 \uc8fc 1\ud68c \uc774\uc0c1, 3\uac1c\uc6d4 \uc774\uc0c1 \uc9c0\uc18d\ub420 \ub54c<\/li>\n
                  • \uba39\uc740 \ub4a4 \uc2a4\uc2a4\ub85c \ud1a0\ud558\uac70\ub098<\/strong> \uc124\uc0ac\uc57d\u00b7\uc774\ub1e8\uc81c\u00b7\ub2e4\uc774\uc5b4\ud2b8\uc57d\uc744 \uc784\uc758\ub85c \uc0ac\uc6a9\ud560 \ub54c<\/li>\n
                  • \uac15\ubc15\uc801\uc73c\ub85c \uc6b4\ub3d9<\/strong>\ud558\uac70\ub098, \uc6b4\ub3d9\uc744 \ubabb \ud558\uba74 \uadf9\uc2ec\ud55c \ubd88\uc548\u00b7\uc8c4\ucc45\uac10\uc744 \ub290\ub084 \ub54c<\/li>\n
                  • \uc800\uccb4\uc911\uc778\ub370\ub3c4 \uc2a4\uc2a4\ub85c\ub97c \ub6b1\ub6b1\ud558\ub2e4\uace0 \ub290\ub084 \ub54c<\/strong><\/li>\n
                  • \uccb4\uc911\u00b7\uc74c\uc2dd \uc0dd\uac01\uc774 \ud558\ub8e8 \ub300\ubd80\ubd84\uc744 \ucc28\uc9c0\ud574 \uc77c\uc0c1\uacfc \uad00\uacc4\uac00 \ubb34\ub108\uc9c8 \ub54c<\/li>\n
                  • \uc6b0\uc6b8\uac10\u00b7\ubd88\uc548\u00b7\uc790\ud574 \ucda9\ub3d9\uc774 \ub3d9\ubc18\ub420 \ub54c \u2192 \uc989\uc2dc<\/strong><\/li>\n<\/ul>\n

                    \ub0b4\uacfc\u00b7\ub0b4\ubd84\ube44\ub0b4\uacfc\u00b7\uac00\uc815\uc758\ud559\uacfc \uc9c4\ub8cc\ub97c \uad8c\ud558\ub294 \uacbd\uc6b0<\/strong><\/p>\n

                      \n
                    • 3\uac1c\uc6d4 \uc774\uc0c1 \ubb34\uc6d4\uacbd<\/strong>\uc774\uac70\ub098 \uc0dd\ub9ac\uac00 \ubd88\uaddc\uce59\ud574\uc84c\uc744 \ub54c<\/li>\n
                    • \uc758\ub3c4\ud558\uc9c0 \uc54a\uc740 \uae09\uaca9\ud55c \uccb4\uc911 \ubcc0\ud654, \uc2ec\ud55c \ud0c8\ubaa8, \ucd94\uc704\ub97c \ubabb \uacac\ub524, \ub9cc\uc131 \ud53c\ub85c, \uc11c\ub9e5 \ub4f1<\/li>\n
                    • \uc5b4\uc9c0\ub7fc\uc99d\u00b7\uc2e4\uc2e0\u00b7\uc2ec\ud55c \uadfc\ub825 \uc800\ud558\u00b7\ubd80\uc815\ub9e5\uc774 \ub290\uaef4\uc9c8 \ub54c \u2192 \uc989\uc2dc<\/strong><\/li>\n
                    • BMI 25 \uc774\uc0c1<\/strong>(\ub3d9\ubc18\uc9c8\ud658\uc774 \uc788\uc73c\uba74 BMI 23 \uc774\uc0c1<\/strong>)\uc774\uba74\uc11c \uc790\uac00 \uad00\ub9ac\uac00 \ubc18\ubcf5 \uc2e4\ud328\ud588\uc744 \ub54c<\/li>\n
                    • \ub2f9\ub1e8\ubcd1\u00b7\uace0\ud608\uc555\u00b7\uc2ec\ud608\uad00\uc9c8\ud658\u00b7\uac11\uc0c1\uc120\uc9c8\ud658\u00b7\uc2e0\uc7a5\uc9c8\ud658\uc774 \uc788\ub294 \uc0c1\ud0dc\uc5d0\uc11c \uc2dd\ub2e8\uc744 \ud06c\uac8c \ubc14\uafb8\ub824 \ud560 \ub54c<\/li>\n
                    • \uc784\uc2e0\u00b7\uc218\uc720 \uc911\uc774\uac70\ub098 \uc131\uc7a5\uae30 \uccad\uc18c\ub144\uc774 \uccb4\uc911 \uac10\ub7c9\uc744 \uacc4\ud68d\ud560 \ub54c<\/li>\n<\/ul>\n

                      \ud83c\udd98 \ub3c4\uc6c0\ubc1b\uc744 \uc218 \uc788\ub294 \uacf3<\/h3>\n

                      \ubc18\ubcf5\ub418\ub294 \ud3ed\uc2dd\u00b7\uadf9\ub2e8\uc801 \uc808\uc2dd\uc740 \uc758\uc9c0\uc758 \ubb38\uc81c\uac00 \uc544\ub2c8\ub77c \uce58\ub8cc\uac00 \ud544\uc694\ud55c \uc0c1\ud0dc<\/strong>\uc77c \uc218 \uc788\uace0, \uce58\ub8cc\ud558\uba74 \uc88b\uc544\uc9d1\ub2c8\ub2e4. \ud63c\uc790 \uacac\ub514\uc9c0 \ub9c8\uc138\uc694.<\/p>\n

                        \n
                      • \uc815\uc2e0\uac74\uac15\uc0c1\ub2f4\uc804\ud654 \u260e 1577-0199<\/strong> \u2014 365\uc77c 24\uc2dc\uac04. \uc804\uad6d \uc5b4\ub514\uc11c\ub098 \uc9c0\uc5ed\ubc88\ud638 \uc5c6\uc774 \uac78\uba74 \uac00\uae4c\uc6b4 \uc815\uc2e0\uac74\uac15\ubcf5\uc9c0\uc13c\ud130\uc758 \uc815\uc2e0\uac74\uac15\uc804\ubb38\uc694\uc6d0\uc5d0\uac8c \uc5f0\uacb0\ub418\uc5b4, \uc815\uc2e0\uac74\uac15 \uc0c1\ub2f4\u00b7\uc815\ubcf4 \uc81c\uacf5\uacfc \uc815\uc2e0\uc758\ub8cc\uae30\uad00 \uc548\ub0b4\ub97c \ubc1b\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4. (\ubcf4\uac74\ubcf5\uc9c0\ubd80)<\/li>\n
                      • \uc790\uc0b4\uc608\ubc29\uc0c1\ub2f4\uc804\ud654 \u260e 109<\/strong> \u2014 365\uc77c 24\uc2dc\uac04. \uc8fd\uace0 \uc2f6\ub2e4\ub294 \uc0dd\uac01\uc774 \ub4e4\uac70\ub098 \uc790\ud574 \ucda9\ub3d9\uc774 \uc788\ub2e4\uba74 \uc9c0\uae08 \ubc14\ub85c<\/strong> \uc804\ud654\ud558\uc138\uc694. (\ubcf4\uac74\ubcf5\uc9c0\ubd80\u00b7\ubcf4\uac74\ubcf5\uc9c0\uc0c1\ub2f4\uc13c\ud130)<\/li>\n
                      • \uad6d\ub9bd\uc815\uc2e0\uac74\uac15\uc13c\ud130<\/strong> \u2014 \ub300\ud45c\uc804\ud654 (02) 2204-0114 \u00b7 https:\/\/www.ncmh.go.kr<\/li>\n
                      • \uac00\uae4c\uc6b4 \uc815\uc2e0\uac74\uac15\ubcf5\uc9c0\uc13c\ud130<\/strong> \ucc3e\uae30 \u2014 \uad6d\uac00\uc815\uc2e0\uac74\uac15\uc815\ubcf4\ud3ec\ud138 https:\/\/www.mentalhealth.go.kr<\/li>\n
                      • \uc9c4\ub8cc\uac00 \ud544\uc694\ud55c \uacbd\uc6b0 \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc<\/strong>\ub97c \ucc3e\uc73c\uc138\uc694. \uc12d\uc2dd\uc7a5\uc560\ub294 \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc\uc5d0\uc11c \uc9c4\ub2e8\u00b7\uce58\ub8cc\ud569\ub2c8\ub2e4.<\/li>\n<\/ul>\n

                        \u203b \uc704 \uc815\ubcf4\ub294 2026\ub144 8\uc6d4 \uae30\uc900\uc774\uba70, \uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uac74\uac15 \uc815\ubcf4\ub85c \uc758\ud559\uc801 \uc9c4\ub2e8\u00b7\uce58\ub8cc\ub97c \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/p>\n

                        \n

                        \uc815\ub9ac\ud558\uaca0\uc2b5\ub2c8\ub2e4<\/h2>\n

                        \uae38\uac8c \uc37c\uc9c0\ub9cc \uc81c\uac00 \ud655\uc778\ud55c \uac83\uc740 \uacb0\uad6d \uba87 \uc904\uc785\ub2c8\ub2e4.<\/p>\n

                          \n
                        • ‘\uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ucd5c\uc800\ub85c \ub5a8\uc5b4\uc9c4\ub2e4’\ub294 \uacfc\uc7a5\uc785\ub2c8\ub2e4.<\/strong> \uc608\uce21\uce58\ub97c \ub118\uc5b4\uc120 \ucd94\uac00 \uac10\uc18c\uc778 \ub300\uc0ac \uc801\uc751\uc758 \ud06c\uae30\ub294 \ud558\ub8e8 \uc218\uc2ed kcal\uc5d0\uc11c 500kcal \uac00\uae4c\uc774\uae4c\uc9c0<\/strong> \uc5f0\uad6c\ub9c8\ub2e4 \ub2e4\ub974\uace0, \uadf9\ub2e8\uc801\uc73c\ub85c \ub9ce\uc774 \ube80 \uacbd\uc6b0\uc77c\uc218\ub85d \ud07d\ub2c8\ub2e4.<\/li>\n
                        • \ud1b5\uc124\uc758 \ub300\ud45c \uadfc\uac70\uac00 \ud1b5\uc124\uc744 \ubd80\uc815\ud569\ub2c8\ub2e4.<\/strong> 30\uc8fc \uc2dc\uc810\uc758 \ub300\uc0ac \uc801\uc751\uc740 \uc774\ud6c4 \uc7ac\uc99d\uac00\uc640 \ubb34\uad00<\/strong>\ud588\uace0(r = \u22120.1, p = 0.75), 6\ub144 \uc2dc\uc810\uc5d0\uc11c\ub294 \uc0c1\uad00\uc774 \uc788\uc5c8\uc9c0\ub9cc \ubc29\ud5a5\uc774 \ubc18\ub300\uc5ec\uc11c \uac10\ub7c9\uc744 \uc798 \uc720\uc9c0\ud55c \uc0ac\ub78c\uc77c\uc218\ub85d \ub300\uc0ac \uc5b5\uc81c\uac00 \ucef8\uc2b5\ub2c8\ub2e4<\/strong>(r = 0.59, p = 0.025).<\/li>\n
                        • ‘\ubb3c\ub9cc \ub9c8\uc154\ub3c4 \uc0b4\ucc10\ub2e4’\uc758 \uc815\uccb4\ub294 \uc138 \uac00\uc9c0\uc785\ub2c8\ub2e4.<\/strong> \ubb34\uc790\uac01\uc801 \uacfc\uc18c\ubcf4\uace0(\uc2e4\uce21 \uc5f0\uad6c\uc5d0\uc11c \ud3c9\uade0 47%), \uae00\ub9ac\ucf54\uac90\uc5d0 \ub538\ub824 \ub3cc\uc544\uc624\ub294 \ubb3c, \uadf8\ub9ac\uace0 \uc2e4\uc81c \ub300\uc0ac \uc801\uc751.<\/li>\n
                        • \ub2e4\uc2dc \ucc14 \ub54c 100% \uc9c0\ubc29\uc740 \uc544\ub2d9\ub2c8\ub2e4.<\/strong> 6\ub144 \ub4a4 \uc81c\uc9c0\ubc29\ub3c4 \uae30\uc900\uce58\uc758 \uc57d 93%\uae4c\uc9c0 \ub3cc\uc544\uc654\uc2b5\ub2c8\ub2e4. \ub2e4\ub9cc \uc9c0\ubc29\uc774 \uba3c\uc800\u00b7\ub354 \ub9ce\uc774 \ucc44\uc6cc\uc838 \uccb4\uc131\ubd84\uc774 \ub098\ube60\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n
                        • ‘\uadfc\uc721\ubd80\ud130 \ud0dc\uc6b4\ub2e4’\ub294 \ud2c0\ub838\uc9c0\ub9cc<\/strong>, \ube60\uc9c4 \uccb4\uc911\uc758 25~40%\uac00 \uc81c\uc9c0\ubc29<\/strong>\uc774\uace0 \ub9c8\ub978 \uc0ac\ub78c\uc77c\uc218\ub85d \uadf8 \ube44\uc728\uc774 \ub192\uc2b5\ub2c8\ub2e4<\/strong>(\uc57d 40%).<\/li>\n
                        • \uadfc\uc721 1kg\uc740 \ud558\ub8e8 \uc57d 13kcal\uc785\ub2c8\ub2e4.<\/strong> \uadfc\ub825 \uc6b4\ub3d9\uc740 \ub300\uc0ac\ub97c \uc62c\ub9ac\ub294 \ub3c4\uad6c\uac00 \uc544\ub2c8\ub77c \uadfc\uc721\uc744 \uc9c0\ud0a4\ub294 \ub3c4\uad6c<\/strong>\uc785\ub2c8\ub2e4. \uc5f4\ub7c9 \uc81c\ud55c\uc5d0 \uc800\ud56d\uc131 \uc6b4\ub3d9\uc744 \ub354\ud558\uc790 \uadfc\uc721 \uac10\uc18c\uc758 93.5%\uac00 \uc608\ubc29\ub410\uace0, \uccb4\uc911\uacfc \uccb4\uc9c0\ubc29 \uac10\uc18c\ub294 \ub611\uac19\uc558\uc2b5\ub2c8\ub2e4.<\/strong><\/li>\n
                        • \uad76\uae30\uc640 \uadfc\ub825 \uc6b4\ub3d9\uc740 \ucda9\ub3cc\ud569\ub2c8\ub2e4.<\/strong> \ud558\ub8e8 500kcal\ub97c \ub118\ub294 \uacb0\ud54d\uc740 \uc800\ud56d\uc131 \uc6b4\ub3d9\uc758 \uadfc\uc721 \ubcf4\uc874 \ud6a8\uacfc\ub97c \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/li>\n<\/ul>\n

                          \uc624\ub298 \ud558\ub098\ub9cc \ud574\ubcf4\uc2e0\ub2e4\uba74, \uc800\ub294 \uc0ac\ud758\uce58 \uc2dd\uc0ac \uae30\ub85d<\/strong>\uacfc \uc8fc 2~3\ud68c \uadfc\ub825 \uc6b4\ub3d9 \uc77c\uc815 \uc7a1\uae30<\/strong>\ub97c \uad8c\ud574 \ub4dc\ub9bd\ub2c8\ub2e4. \ub458 \ub2e4 \ub3c8\uc774 \ub4e4\uc9c0 \uc54a\uace0, \ub458 \ub2e4 ‘\ub300\uc0ac\uac00 \ub9dd\uac00\uc84c\ub2e4’\ub294 \uac00\uc124\ubcf4\ub2e4 \ud6e8\uc52c \uc798 \uac80\uc99d\ub3fc \uc788\uc73c\ub2c8\uae4c\uc694.<\/p>\n

                          \n

                          \uc774 \uae00\uc740 \uc77c\ubc18\uc801\uc778 \uac74\uac15 \uc815\ubcf4 \uc81c\uacf5\uc744 \ubaa9\uc801\uc73c\ub85c \ud558\uba70, \uc758\ud559\uc801 \uc9c4\ub2e8\uc774\ub098 \uce58\ub8cc\ub97c \ub300\uc2e0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/strong> \uccb4\uc911\uacfc \ub300\uc0ac\uc5d0 \uad00\ud55c \ubc18\uc751\uc740 \uac1c\uc778\uc758 \ub098\uc774\u00b7\uc131\ubcc4\u00b7\uae30\uc800\uc9c8\ud658\u00b7\ubcf5\uc6a9 \uc57d\ubb3c\uc5d0 \ub530\ub77c \ud06c\uac8c \ub2e4\ub985\ub2c8\ub2e4. \ud2b9\ud788 \ub2f9\ub1e8\ubcd1\u00b7\uac11\uc0c1\uc120\uc9c8\ud658\u00b7\uc2ec\ud608\uad00\uc9c8\ud658\u00b7\uc2e0\uc7a5\uc9c8\ud658\uc774 \uc788\uac70\ub098, \uc784\uc2e0\u00b7\uc218\uc720 \uc911\uc774\uac70\ub098, \uc131\uc7a5\uae30 \uccad\uc18c\ub144\uc774\uac70\ub098, 65\uc138 \uc774\uc0c1\uc778 \uacbd\uc6b0<\/strong> \uc2dd\ub2e8\u00b7\uc6b4\ub3d9 \uacc4\ud68d\uc744 \ubc14\uafb8\uae30 \uc804\uc5d0 \ubc18\ub4dc\uc2dc \uc758\uc0ac \ub610\ub294 \uc784\uc0c1\uc601\uc591\uc0ac\uc640 \uc0c1\ub2f4\ud558\uc2dc\uae30 \ubc14\ub78d\ub2c8\ub2e4. \uccb4\uc911 \uac10\ub7c9 \ubaa9\uc801\uc758 \uac74\uac15\uae30\ub2a5\uc2dd\ud488\uc740 2024 \ub300\ud55c\ube44\ub9cc\ud559\ud68c \uc9c4\ub8cc\uc9c0\uce68\uc5d0\uc11c \uad8c\uace0\ud558\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4.<\/strong> \ube44\ub9cc\uc740 \ub9cc\uc131\u00b7\uc7ac\ubc1c\uc131 \uc9c8\ud658\uc774\uba70, \uc0dd\ud65c\uc2b5\uad00 \uad50\uc815\uc774 \uad00\ub9ac\uc758 \uadfc\uac04\uc785\ub2c8\ub2e4.<\/p>\n

                          \uc12d\uc2dd\uc7a5\uc560 \uad00\ub828 \uc548\ub0b4<\/strong>: \ubc18\ubcf5\uc801\uc778 \uadf9\ub2e8\uc801 \uc808\uc2dd\uacfc \ud3ed\uc2dd\uc740 \uc12d\uc2dd\uc7a5\uc560\uc758 \uc2e0\ud638\uc77c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud63c\uc790 \ud574\uacb0\ud558\ub824 \ud558\uc9c0 \ub9c8\uc2dc\uace0 \uc815\uc2e0\uac74\uac15\uc758\ud559\uacfc<\/strong> \uc804\ubb38\uc758\uc640 \uc0c1\ub2f4\ud558\uc138\uc694.<\/p>\n

                          \uc774 \uae00\uc740 \ud2b9\uc815 \uc81c\ud488\u00b7\ube0c\ub79c\ub4dc\u00b7\ubcf4\uc870\uc81c\ub97c \ucd94\ucc9c\ud558\uc9c0 \uc54a\uc73c\uba70, \uc778\uc6a9\ud55c \uc5f0\uad6c \uacb0\uacfc\ub294 \uc9d1\ub2e8 \ud3c9\uade0<\/strong>\uc774\ubbc0\ub85c \uac1c\uc778\uc5d0\uac8c \uadf8\ub300\ub85c \uc801\uc6a9\ub418\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n

                          \n

                          \ub3cc\uc544\ubcf4\uba74 \uc81c\uac00 ‘\ub9dd\uac00\uc9c4 \ub300\uc0ac’\ub77c\ub294 \uc124\uba85\uc5d0 \ub04c\ub838\ub358 \uc774\uc720\ub294 \ubd84\uba85\ud569\ub2c8\ub2e4. \uadf8 \ubb38\uc7a5\uc774 \uc800\ub97c \ubd10\uc92c\uc73c\ub2c8\uae4c\uc694. \ub124 \uc798\ubabb\uc774 \uc544\ub2c8\ub77c\uace0, \ubab8\uc774 \uace0\uc7a5 \ub09c \uac70\ub77c\uace0.<\/p>\n

                          \uadf8\ub7f0\ub370 \uc790\ub8cc\ub97c \ub2e4 \uc77d\uace0 \ub098\ub2c8 \ub354 \ub098\uc740 \ubb38\uc7a5\uc774 \ub0a8\uc558\uc2b5\ub2c8\ub2e4. \ubab8\uc740 \uace0\uc7a5 \ub09c \uac8c \uc544\ub2c8\ub77c \uc904\uc5b4\ub4e0 \uccb4\uc911\uc5d0 \ub9de\ucdb0 \ubc18\uc751\ud558\uace0 \uc788\uc5c8\uc744 \ubfd0\uc774\uace0, \uadf8 \ubc18\uc751\uc740 \uc694\uc694\uc758 \uc6d0\uc778\uc774 \uc544\ub2c8\uc5c8\ub2e4\ub294 \uac83.<\/strong><\/p>\n

                          \uc774\uac74 \uc704\ub85c\uac00 \uc544\ub2c8\ub77c \ub2e4\ud589\uc5d0 \uac00\uae5d\uc2b5\ub2c8\ub2e4. \uace0\uc7a5\uc774\ub77c\uba74 \uace0\uce60 \uc218 \uc5c6\uc9c0\ub9cc, \ubc18\uc751\uc774\ub77c\uba74 \uac19\uc774 \uac08 \uc218 \uc788\uc73c\ub2c8\uae4c\uc694.<\/p>\n

                          \ub9c8\uc9c0\ub9c9\uc73c\ub85c \ud558\ub098\ub9cc \ub367\ubd99\uc774\uaca0\uc2b5\ub2c8\ub2e4. \ub2e4\uc74c\uc5d0 \ub2e4\uc774\uc5b4\ud2b8\ub97c \uc2dc\uc791\ud558\uc2e4 \ub54c\ub294 ‘\uc5bc\ub9c8\ub098 \ub35c \uba39\uc744\uae4c’\ubcf4\ub2e4 ‘\ubb34\uc5c7\uc744 \ub0a8\uae38\uae4c’<\/strong> \ub97c \uba3c\uc800 \uc815\ud574\ubcf4\uc168\uc73c\uba74 \ud569\ub2c8\ub2e4. \uccb4\uc911\uacc4 \uc22b\uc790\ub294 \uc5b4\ucc28\ud53c \uc624\ub974\ub0b4\ub9ac\uc9c0\ub9cc, \uc9c0\ucf1c\ub0b8 \uadfc\uc721\uc740 \ub2e4\uc74c \uc2dc\ub3c4\uc758 \ucd9c\ubc1c\uc120\uc744 \uc870\uae08 \uc55e\uc73c\ub85c \uc62e\uaca8\uc8fc\ub2c8\uae4c\uc694.<\/p>\n

                          \n

                          \ucc38\uace0\uc790\ub8cc<\/h3>\n
                            \n
                          • Fothergill E, et al. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition.<\/em> Obesity. 2016 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4989512\/<\/li>\n
                          • Martins C, et al. Metabolic adaptation is not a major barrier to weight-loss maintenance.<\/em> Am J Clin Nutr. 2020 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7458773\/<\/li>\n
                          • Krakoff J. Metabolic adaptation: Confounding the critics.<\/em> Obesity. 2022 \u2014 https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.23362<\/li>\n
                          • Lichtman SW, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects.<\/em> N Engl J Med. 1992 \u2014 https:\/\/pubmed.ncbi.nlm.nih.gov\/1454084\/<\/li>\n
                          • Kreitzman SN, et al. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition.<\/em> Am J Clin Nutr. 1992 \u2014 https:\/\/pubmed.ncbi.nlm.nih.gov\/1615908\/<\/li>\n
                          • Heymsfield SB, et al. Weight loss composition is one-fourth fat-free mass: a critical review and critique of this widely cited rule.<\/em> Obes Rev. 2014 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3970209\/<\/li>\n
                          • Dulloo AG, et al. Collateral fattening in body composition autoregulation.<\/em> Eur J Clin Nutr. 2018 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5945583\/<\/li>\n
                          • Wang Z, et al. Resting energy expenditure: systematic organization and critique of prediction methods.<\/em> Obes Res. 2001 (Elia \uc870\uc9c1\ubcc4 \ub300\uc0ac\uc728 \uacc4\uc218) \u2014 https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2001.42<\/li>\n
                          • Sardeli AV, et al. Resistance training prevents muscle loss induced by caloric restriction in obese elderly individuals: a systematic review and meta-analysis.<\/em> Nutrients. 2018 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5946208\/<\/li>\n
                          • Comparing exercise modalities during caloric restriction: a systematic review and network meta-analysis on body composition.<\/em> Front Nutr. 2025 \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12158682\/<\/li>\n
                          • Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: a meta-analysis and meta-regression.<\/em> \u2014 https:\/\/pubmed.ncbi.nlm.nih.gov\/34623696\/<\/li>\n
                          • \ub300\ud55c\ube44\ub9cc\ud559\ud68c \u2014 \ube44\ub9cc \uc9c4\ub8cc\uc9c0\uce68 2022(8\ud310) \uc694\uc57d\ubcf8 \u2014 https:\/\/general.kosso.or.kr\/html\/user\/core\/view\/reaction\/main\/kosso\/inc\/data\/guideline2022_vol8.pdf<\/li>\n
                          • \ub300\ud55c\ube44\ub9cc\ud559\ud68c \u2014 2024 Clinical Practice Guidelines for the Diagnosis and Pharmacologic Treatment of Overweight and Obesity.<\/em> J Obes Metab Syndr \u2014 https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12583794\/<\/li>\n
                          • \uad6d\uac00\uc554\uc815\ubcf4\uc13c\ud130(\uad6d\ub9bd\uc554\uc13c\ud130) \u2014 \uc801\uc815 \uccb4\uc911\uc73c\ub85c\uc758 \uc870\uc808\ubc95 \u2014 https:\/\/www.cancer.go.kr\/lay1\/S1T243C247\/contents.do<\/li>\n
                          • \uae40\uc740\uc815 \uc678 \u2014 2020 \ud55c\uad6d\uc778 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\uae30\uc900. Journal of Nutrition and Health. 2022 \u2014 https:\/\/e-jnh.org\/DOIx.php?id=10.4163%2Fjnh.2022.55.1.10<\/li>\n
                          • Santarpia L, et al. Dietary protein content for an optimal diet: a clinical view.<\/em> J Cachexia Sarcopenia Muscle. 2017 \u2014 https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/jcsm.12176<\/li>\n
                          • Anderson JW, et al. Long-term weight-loss maintenance: a meta-analysis of US studies.<\/em> Am J Clin Nutr \u2014 https:\/\/ajcn.nutrition.org\/article\/S0002-9165(23)06374-8\/fulltext<\/li>\n
                          • \uad6d\ub9bd\uc815\uc2e0\uac74\uac15\uc13c\ud130 \u2014 \ub2f9\uc2e0\uc758 \uc0dd\uba85\uc744 \uc704\ud611\ud558\ub294 \uac70\uc2dd\uc99d\uacfc \ud3ed\uc2dd\uc99d \u2014 https:\/\/www.ncmh.go.kr\/ncmh\/board\/boardView.do?no=8417&bn=newsView&menu_cd=04_02_02_04<\/li>\n
                          • \uc11c\uc6b8\uc544\uc0b0\ubcd1\uc6d0 \uc9c8\ud658\ubc31\uacfc \u2014 \uc12d\uc2dd\uc7a5\uc560 \u2014 https:\/\/www.amc.seoul.kr\/asan\/healthinfo\/disease\/diseaseDetail.do?contentId=31885<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                            ‘\uae30\ucd08\ub300\uc0ac\ub7c9\uc774 \ucd5c\uc800\ub85c \ub5a8\uc5b4\uc9c4\ub2e4’\ub294 \ub9d0\uc740 \uacfc\uc7a5\uc785\ub2c8\ub2e4. 6\ub144 \ucd94\uc801 \uc5f0\uad6c\uc5d0\uc11c \ub300\uc0ac \uc801\uc751\uc740 \uc624\ud788\ub824 \uac10\ub7c9\uc744 \uc798 \uc720\uc9c0\ud55c \uc0ac\ub78c\uc77c\uc218\ub85d \ucef8\uace0, \uc694\uc694\uc640\uc758 \uc778\uacfc\ub294 \ud655\uc778\ub418\uc9c0 \uc54a\uc558\uc2b5\ub2c8\ub2e4. ‘\ubb3c\ub9cc \ub9c8\uc154\ub3c4 \ucc10\ub2e4’\ub294 \ub290\ub08c\uc758 \uc9c4\uc9dc \uc6d0\uc778 \uc138 \uac00\uc9c0\uc640, \uadfc\uc721\uc744 \uc9c0\ud0a4\ub294 \uc2e4\ud589\ubc95\uc744 \uc6d0 \ub17c\ubb38 \uadfc\uac70\ub85c \ud558\ub098\uc529 \uc815\ub9ac\ud588\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"author":1,"featured_media":2062,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[27],"tags":[571,569,81,570,568],"class_list":["post-2063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","tag-571","tag-569","tag-81","tag-570","tag-568"],"_links":{"self":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts\/2063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/comments?post=2063"}],"version-history":[{"count":0,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/posts\/2063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/media\/2062"}],"wp:attachment":[{"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/media?parent=2063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/categories?post=2063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wewellinfo.com\/kr\/wp-json\/wp\/v2\/tags?post=2063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}