Gli spuntini fuori pasto, più che appagare un senso di fame, servono per calmare il desiderio di qualcosa di buono, infatti a volte il cibo diventa un rifugio, riempie la sensazione di vuoto e regala una “coccola”; quella che danno certe leccornie è sicuramente una sensazione piacevole, ma effimera, che lascia chili superflui da smaltire e ulteriore stress da affrontare. Resistere agli spuntini fuori pasto non impossibile, e proprio per questo è stata una creata una dieta emozionale in grado di calmare la fame nervosa.
Spesso, chi soffre di fame emotiva mangia per rilassarsi, e il cibo diventa uno strumento di consolazione; secondo gli esperti, in questo caso è utile tenere un diario delle emozioni, ovvero annotare su un quaderno l’orario e la lista degli alimenti che vengono consumati durante la giornata, aggiungendo anche gli eventi e le emozioni che scatenano l’impulso a mangiare. Questo strumento è utile per cercare di capire se stessi e per correggere gli errori nutrizionali più comuni.
La fame nervosa o emotiva ha una spiegazione biochimica: sotto stress l’organismo produce noradrenalina, una sostanza che stimola l’appetito; proprio per tenere a bada quest’ultimo, la dieta emotiva cerca di stabilizzare l’umore, mantenendo in equilibrio i livelli di alcune sostanze nel sangue. Ma non solo; per ritrovare il proprio equilibrio emotivo è necessario ripristinare uno stile di vita che si basi su una normale sequenza di sonno e veglia, e praticare attività fisica, in modo da produrre endorfine, delle sostanze naturali in grado di migliorare l’umore e contrastare lo stress.
Uno dei punti forti della dieta emotiva è quello di consumare degli alimenti in grado di innalzare i livelli di serotonina, ovvero il cosiddetto “ormone della felicità”, nel sangue, e quindi frutta, verdura, ma anche noci e burro di arachidi, e poi carboidrati, come pane, pasta e cereali, soprattutto nella versione integrale e senza condimenti eccessivi. Via libera al riso, in particolare nella varietà carnaroli e basmati, perché regalano una sensazione di sazietà prolungata, e alle zuppe e ai minestroni di verdure.
Per quanto riguarda i secondi piatti, è consigliato il pesce in abbondanza, le carni bianche, formaggi freschi e yogurt; la carne rossa è preferibile consumarla una sola volta a settimana. La dieta emotiva sfrutta anche le proprietà di molte erbe curative, proposte sotto forma di tisane calmanti e rilassanti, come la rhodiola rosea, la passiflora e il biancospino.
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