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Después del verano es un buen momento para retomar nuestro peso. Probablemente habremos ganado unos kilos durante la época estival si hemos practicado menos deporte por el calor, o abusado algo más en las comidas. El otoño es la época idealpara volver a recuperar el tono, tanto en la dieta como en el deporte. Siempre con moderación y siempre teniendo en cuenta que, a más ejercicio más necesidades calóricas.
Siguiendo los consejos del Dr. Barry Sears, autor del libro “Dieta para estar en la zona” en referencia a un estilo de vida que permite estar en el peso ideal y combatir enfermedades crónicas, relacionamos algunas sugerencias de su revolucionaria dieta.
1.- Nunca comas una pieza de proteína baja en grasa (pescado, pollo, pavo) mayor que el contenido de tu mano ni que supere el grosor de tu palma.
2.- Que el volumen de proteína que vayas a tomar determine volumen de hidratos de carbono que vas a ingerir en la misma comida. Si tomas hidratos de carbono de alta densidad como cereales, almidones, pasta, pan, o patatas, podrás comer una porción del mismo volumen que el de la proteína baja en grasa que tomes. Si comes hidratos de carbono de baja densidad como la fruta, verdura o legumbres podrás doblar el volumen de la porción de la proteína tomada en la misma comida.
Y ahora mírate los dedos de la mano, para acordarte, y sigue estas sencillas reglas:
Come cinco veces al día. Divide la cantidad total en tres comidas y dos tentempiés
Nunca dejes pasar más de cinco horas sin tomar una comida aunque sea ligera
En cualquier caso, procura no ingerir más de cinco bloques de comida que contengan siempre proteínas, hidratos de carbono y grasa por comida
Asegúrate de que el número de bloques de hidratos de carbono de los dedos de una mano está equilibrado con el número de bloques de proteína de la otra mano en cada comida o tentempié.
Y por último recuerda que para quemar grasa se necesita grasa. No se trata de consumirla en exceso pero sí tenerla en cuenta sobre todo porque no tienen ningún efecto sobre la insulina, ya que son los hidratos de carbono los principales promotores de la producción de insulina. Cuanto más bajos sean los niveles de insulina, más fácil será que tu cuerpo libere la grasa almacenada para producir energía. Por eso la grasa con moderación es un aliado porque reduce la entrada de los hidratos de carbono en la sangre y hace que ser reduzca la producción de insulina.
La grasa que necesitamos para quemarla tiene que ser mono insaturada es decir, que sea hormonalmente neutra. Y que no tenga efectos adversos sobre la fluidez de las membranas ni en la circulación. Las mejores fuentes de grasa mono insaturada son las aceitunas, el aguacate y algunos frutos secos como las nueces de macadamia, los pistachos, las almendras y los anacardos. Además, utiliza siempre aceite de oliva. En cada comida no más de tres gramos de grasa, lo que equivale a una nuez de macadamia o a una cucharadita de aceite oliva.
Según el Dr. Barry Sears hay que mantener la insulina bajo un estricto control. Para él el equilibrio perfecto y el mejor rendimiento se produce con una proporción de 1:1 de hidratos de carbono y de proteína, con un poco de grasa.
Las vitaminas y minerales, tan necesarios para nuestro organismo sobre todo cuando tenemos elevada sudoración y desgaste, se encuentran en los alimentos de origen animal y vegetal que forman parte de la dieta, pero quizás en algunos casos necesitemos algún aporte adicional en forma de cápsulas o concentrados vitamínicos, especialmente si practicamos cualquier deporte en contacto directo con la naturaleza.
Temas: Comidas, Dieta, Hidratos de Carbono, La Zona, Proteinas
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