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Détox, alcalina y paleolítica: el riesgo de las dietas milagro explicado por una nutricionista la palabra 'dieta milagro' aparece, en muchas ocasiones, como una varita mágica
Una nutrionista analiza las tres dietas milagro de moda y nos explica por qué son tan dañinas, en especial a partir de los 50 Cada español ha engordado, de media, 5,7 kilos desde que comenzó la pandemia Las navidades nos han pasado factura. La ansiedad sumada a los típicos excesos de estas fechas han sido un coctel explosivo . Cada español engorda, de media, entre dos y cinco kilos durante las fiestas y, tras ellas, la palabra dieta milagro aparece, en muchas ocasiones, como una varita mágica que borra todos los extras de las semanas anteriores. Sin embargo, nada más alejado de la realidad. No solo son inefectivas para la pérdida de peso, sino que, además, pueden ser peligrosas para la salud. Este año, a la cuesta de enero, debemos sumarle la pandemia, en la que cada español ha engordado, de media, 5,7 kilos, según los datos que revela un estudio realizado -entre el 23 de octubre y el 6 de noviembre de 2020- por Ipsos en 30 países. Hablamos con Marta Moreno, dietista-nutricionista de Núkula para analizar algunas de las dietas más famosas.
¿Qué entendemos por dieta milagro? "Podemos definir las dietas milagro como aquellos planes nutricionales restrictivos que prometen resultados rápidos, con poco esfuerzo y sin evidencia científica" , explica la nutricionista, que no da una serie de consejos para identificarlos. Lo primero de todo, si un plan de alimentación te ofrece resultados en un tiempo acotado, desconfía. Las frases como 'pierde peso en dos semanas', 'en un mes tendrás el cuerpo deseado' son clave para pillar el concepto al vuelo. El principal problema de estos claims es que no se centran en la realidad del problema y no tienen en cuenta las necesidades personales de cada individuo ya que no se les realiza ningún estudio médico personalizado, por lo que pueden terminar causando un grave problema para la salud.
Por otro lado, si se centran únicamente en el peso o si dan propiedades milagrosas a determinados alimentos, también son un peligro. Olvidemos todas las que proporcionan pastillas, tés y productos milagrosos . "Los alimentos son nutricionalmente muy interesantes y la gran mayoría de ellos tienen propiedades beneficiosas para nuestro organismo y todos contribuyen en una correcta alimentación y a la vez ninguno de ellos es imprescindible. La riqueza siempre estará en la variedad" , asevera Moreno.
¿Por qué son tan peligrosas? El principal problema que suponen para nuestra salud son las enormes carencias nutricionales que general, tanto a nivel de vitaminas como de minerales. "Pueden producir hipoglucemias o mareos ya que suelen ser hipocalóricas y también fomentan conductas emocionales no saludables con la comida que pueden desencadenar en trastornos de conducta alimentaria, ansiedad y en definitiva una relación emocional no adecuada con la alimentación", expone la experta.
Estos planes no se recomiendan a ninguna edad, pero son todavía más peligrosos en tres casos, según explica la nutricionista: cuando las realizan personas de edad avanzada, mujeres posmenopáusicas o cualquiera con patología cardiovascular puesto que la carencia de energía y nutrientes pueden agravar sus síntomas.
Analizamos las dietas détox, alcalina y la paleolítica Las dietas détox están basadas en ingerir únicamente durante el día batidos a base de frutas y verduras, pero nunca “van a eliminar las toxinas de tu cuerpo”. Los batidos detox son una manera de limpiar la conciencia de tus excesos, pero no tienen ningún sentido nutricionalmente hablando. "Para detoxificar tu cuerpo ya tenemos órganos vitales como los riñones, pulmones, hígado, piel y el intestino de forma fisiológica" , apunta la dietista de Núkala. Además, el peligro de estas dietas vuelve a ser el mismo: "riesgo de déficit nutricionales, generar ansiedad por la comida y un efecto rebote propio de la baja adherencia que tiene esta dieta a largo plazo ".
La dieta alcalina se dice que puede desintoxicar, reducir el reflujo, equilibrar el pH e incluso ayudar a perder peso. Pero esto, no es más que un gran mito. "Este tipo de dietas se basa en una creencia pseudocientífica que habla de prevención de enfermedades si mantenemos el pH alto (básico). De manera que debes tomar alimentos alcalinos y disminuir el consumo de alimentos ácidos. Sin embargo, sabemos que esta teoría no tiene ningún sentido ya que el propio organismo tiene mecanismos fisiológicos para regular el pH".
Sin embargo, esta dieta recomienda un elevado consumo de frutas y verduras y limita el consumo de alimentos no saludables como el alcohol o carne roja , de manera que no supone una locura respecto al tipo de alimentos, "es más un error de evidencia científica y de concepto. Además, como hemos dicho antes, el uso de dietas milagro puede generar ansiedad, frustraciones y relaciones emocionales insanas con las comidas".
Por último, queremos hablar de la dieta paleolítica . La teoría de este plan señala que el ser humano no está genéticamente diseñado para alimentarse tal y como lo hacemos ahora. Esta dieta consiste en comer pescado, carne de res, frutas y verduras mientras que descarta los alimentos procedentes de la agricultura y manufacturados; como las legumbres, lácteos, cereales, aceite de oliva virgen extra , productos fermentados. "La realidad es que está dieta sigue siendo restrictiva y desprecia alimentos que nutricionalmente son muy interesantes. Como posible efecto beneficioso es que elimina el consumo de productos ultraprocesados por lo que se limita el consumo de azúcares refinados, grasas de mala calidad, sal, etc. Pero, en definitiva, a nivel nutricional no podemos recomendarla tampoco".
La que funciona de verdad: la mediterránea Tras analizar estas dietas con ayuda de la nutrionista, la que nos recomienda seguir siempre es la mediterránea que se basa principalmente en alimentos de origen vegetal como verduras, frutas, legumbres, cereales integrales, aceite de oliva virgen extra y frutos secos. Y como ración proteica encontramos alimentos como el huevo, pescado y carnes magras. Además de una adecuada hidratación y un estilo de vida activo . "Si quieres perder peso te recomiendo que te pongas en manos de un dietista-nutricionista que sabrá individualizar una pauta alimentaria que podrá tener efectos a corto y largo plazo con el objetivo de cambiar los hábitos", concluye la experta.
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