Chi l’ha detto che le diete a basso contenuto di grassi aiutano a mantenere il peso forma? Niente di più sbagliato, parola di esperti! Per non vanificare tutti gli sforzi fatti per perdere i chili di troppo, meglio tenere sotto controllo l’indice glicemico dei cibi. A sostenerlo è una ricerca statunitense pubblicata sulla rivista Jama.
Secondo i ricercatori, infatti, con regimi di mantenimento il rischio dell’effetto yo yo è maggiore, come nel caso delle diete a basso contenuto di grassi. Lo studio ha coinvolto 21 persone, tra obesi e in sovrappeso, che avevano perso dal 10% al 15%, e poi avevano iniziato a seguire in modo casuale una delle 3 diete di mantenimento proposte per 4 settimane (a basso indice glicemico, a basso contenuto di grassi, a bassissimo contenuto di carboidrati).
Ai partecipanti sono stati misurati una serie di parametri (livelli di alcuni ormoni, glicemia, colesterolo, pressione sanguigna) nonché la spesa energetica sia a riposo che totale, per verificare il funzionamento del metabolismo. Dall’esito è emerso come il declino della spesa energetica fosse maggiore proprio con la dieta povera di grassi, mentre sarebbe minimo con quella a basso contenuto di carboidrati, anche se difficile da seguire, oltre che squilibrata.
Come hanno spiegato gli autori dello studio:
Una delle spiegazioni per il fallimento di molte diete nel lungo termine è che la perdita di peso induce adattamenti biologici, come la riduzione della spesa energetica dell’organismo e l’aumento dell’appetito, che portano a recuperare i chili persi.
In pratica, dopo un periodo di dieta ferrea il metabolismo rallenta, spendendo di conseguenza anche meno energie, ma con la dieta di mantenimento a basso contenuto di grassi rischia di “addormentarsi”. Gli esperti, allora, suggeriscono di tenere d’occhio l’indice glicemico degli alimenti e di non privarsi comunque di nulla, grassi compresi. Una caloria, infatti, non è semplicemente una caloria, dal punto di vista metabolico molto dipende se arriva da carboidrati, grassi o proteine. Dunque, ridurre troppo i grassi non è la strada giusta per dimagrire e mantenere il peso forma.
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Ecco perché riprendo sempre tutti i kili persi! Qundo terminerò la mia dieta herbalife darò un’occhiata agli indici glicemici degli alimenti. A questo pnto davvero nel mantenimento è possibile mangiare di tutto!
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