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Kilos inesperados: cinco hábitos que te están haciendo engordar sin darte cuenta Julia Roberts en 'Come, ama, reza' (2010). Uppers.
¿Qué ocurre cuando hacemos una dieta saludable y seguimos teniendo sobrepeso? La respuesta puede estar en cinco hábitos que nos hacen cargar con kilos inesperados Costumbres como comer deprisa, con una masticación pobre, o el tamaño del plato pueden influir en el peso corporal En la era de los procesados y la sobreproducción de alimentos, 'comer de todo' ya no es sano ni ayuda a estar en el normo-peso Nutrirnos de manera correcta, con el aporte de energía necesario y sin ganar peso es un objetivo saludable. Por eso, controlar la ingesta, compensar o hacer algún tipo de dieta es muy habitual, sobre todo a partir de los 50, cuando el metabolismo se ralentiza y ya no hay el mismo gasto calórico de años anteriores. Cuidar la alimentación es básico, con algunos matices: "Lo que debemos conseguir son hábitos saludables capaces de mantener a largo plazo . El peso no debe ser una meta, sino una consecuencia derivada de este estilo de vida. Sin embargo, es un objetivo complicado , sobre todo en personas que llevan años alimentándose mal y, por eso, se debe recurrir siempre a ayuda experta", advierte el Doctor en ciencia y tecnología de los alimentos Miguel Ángel Lurueña , autor del libro 'Que no te líen con la comida'.
Además de esta ayuda experta, básica en cualquier asunto relacionado con la salud, hay otra serie de hábitos tan implantados en nuestro día a día que nos hacen ganar peso sin darnos cuenta. Son costumbres que nos hacen adquirir esos kilos 'inesperados', tan difíciles de quitar como los que, por ejemplo, sabemos que van a llegar cuando encadenamos eventos. No es casualidad que los españoles engordemos una media de cinco kilos en Navidad .
Boticaria García: ¿Por qué dormir poco engorda?
Comer rápido El cerebro tarda unos 20 minutos en lanzar una señal de saciedad . Cuanto más rápido comamos, comeremos más y haremos peores digestiones. Empezamos a metabolizar la comida desde que empezamos a masticar. Cuando a nuestro estómago le llega una cantidad grande de alimento mal masticado , los jugos gástricos y todo lo que envuelve el proceso digestivo tienen un gran trabajo por delante. Es decir, no solo ingeriremos más calorías de las necesarias, sino que estaremos pejudicando y desgastando todos los órganos involucrados en la digestión.
Comer rápido, además, ocurre con más frecuencia cuando lo hacemos solos o mirando alguna pantalla. Un poco de interacción social a la hora de comer, según los expertos, es bueno para el estómago y para las emociones.
El famoso 'comer de todo' Hasta hace poco el paradigma de una dieta sana era 'comer de todo'. Miguel Ángel Lurueña desmiente esta creencia popular, pensada en otros tiempos cuando la alimentación era totalmente natural y los ultraprocesados no copaban los pasillos del supermercado. "Hace 30 o 40 años no tanta había oferta de alimentos insanos y hacía referencia a tomar verduras, hortalizas, legumbres, carnes, pescados. Ahora no se puede utilizar, imagínate, un poco de cruasán, un poco de bocadillo de chorizo… No es una recomendación saludable. Pero la gente se sigue agarrando a ella como un clavo ardiendo", comenta entre risas.
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Platos grandes o el tamaño de la ración La prestigiosa dieta mediterránea tiene algo de lo que se habla poco: el tamaño de las raciones. Como explicaba Francisco Grande Covián , uno de los mayores expertos del mundo en nutrición, la dieta mediterránea tradicional era muy frugal. En uno de los últimos estudios de sus discípulos presentados en la Universidad Complutense , se hace especial hincapié en el principal argumento del médico para no ganar peso: "Si no quieres engordar, que no lo haga tu ración".
Un buen truco para controlar el tamaño de las raciones es no usar platos grandes. Una vajilla de tamaño más pequeño, unido a una masticación lenta son buenos aliados cuando hay exceso de kilos.
Comer y cenar tarde Es un hecho: en España comemos y cenamos tarde. Pero nuestros ritmos circadianos no están hechos a este horario. Para la Fundación Española de Nutrición , “a día de hoy no se han establecido inconvenientes en tener unos patrones de alimentación acorde a los ritmos circadianos individuales, sino al contrario. El seguimiento de un patrón de dieta mediterránea, junto con la práctica de actividad física diaria, número de horas de sueño y nivel de estrés son factores claves en la control de los ritmos circadianos. En España se suele comer y cenar tarde, horarios que no facilitan la pérdida de peso y que además, no son beneficiosos para la correcta secreción hormonal, lo que supone un riesgo para la salud. En términos generales, se debe comer antes de las tres, asimismo, no se debe cenar más tarde de las nueve. De esta forma, la secreción de hormonas será la adecuada y por lo tanto, la pérdida de peso será más notable a corto y largo plazo”. Imposible explicarlo mejor: comer después de las tres de la tarde y cenar después de las nueve de la noche son el mecanismo perfecto para acumular kilos.
Hacer dieta Quizá es la mayor paradoja: hacer dieta engorda . "Entre los profesionales de la dietética decimos que las dietas engordan refiriéndonos a estas especialmente restrictivas , que propician una rápida pérdida de peso y que son muy difíciles de mantener en el tiempo. Hablamos de ejemplos como la dieta de la piña o de la sandía. Es evidente que bajas kilos, de la misma manera que si dejas de comer, no tienen sentido”, explica Miguel Ángel Lurueña.
El problema de los menús muy restrictivos es que durante su realización el cuerpo se hace ahorrador y es lo que genera el famoso efecto rebote . "Nos referimos a las pautas muy hipocalóricas, que prohíben grupos de alimentos y que te hacen perder peso muy rápido a costa del agua y el músculo . Estas dietas tienen una trampa enorme, que nadie puede vivir así para siempre, por lo que la adherencia es mínima y, por lo tanto, el mantenimiento de lo perdido casi imposible", advierte la dietista Gabriela Uriarte .
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