Che per dimagrire occorra cambiare qualcosa nella dieta è cosa risaputa, così come è altrettanto noto che essendo le diete per loro natura ostiche, difficili da digerire (in tutti i sensi), molti nemmeno provano ad iniziarle. Per questo si moltiplicano strategie e consigli, quasi tutte rigorosamente in arrivo dagli States, il paese dove è nato il moderno concetto di dieta nel 1830, pare per caso. Accadde che il reverendo Sylvester Graham decise di nutrirsi solo di verdure e cereali integrali ritenendo i cibi ricchi e speziati frutto del “demonio” e portatori di peccati di gola.
Visto che mangiando in maniera più “cristiana” oltre allo spirito si risollevava anche il corpo, furono in molti a seguire il reverendo. Ora. 179 anni più tardi, il miglior consiglio che arriva dai nutrizionisti americani è quello di attivare diete a piccoli passi, con piccoli cambiamenti. Variare una cosa alla volta dà la sensazione del successo, il peso cala ad un ritmo sostenibile e si ha il tempo di prendere delle abitudini che si possono poi mantenere. Eccovi i nostri cinque semplici consigli per altrettanti semplici cambiamenti in grado di darvi grandi risultati. Iniziate con quello che vi sembra più facile da mettere in atto.
Una donna dovrebbe bere all’incirca 2 litri di acqua al giorno ma la maggior parte non supera il litro. La cosa migliore è portarsi sempre dietro una bottiglia: vicino alla scrivania, nello zainetto ed in auto. Bere acqua ci fa sentire più sazi, quindi meno propensi a mangiare troppo, ed aiuta a non mangiare quando si ha fame. Molti, infatti, mangiano anche quando hanno sete. Mantenere una buona idratazione può contribuire a ridurre il rischio di varie malattie, anche gravi. Un recente studio americano ha dimostrato che le donne che bevevano più di 1 litro e mezzo di acqua al giorno presentavano uno stato di salute generale migliore del 45% rispetto a quelle che ne bevevano solo mezzo litro.
Passate dai consueti due o tre pasti principali a 5 o 6 pasti più piccoli, da 300-400 calorie l’uno. Mangiando più spesso si rischiano meno gli accessi di appetito incontrollato e le abbuffate. Facendo uno spuntino a metà mattina ed a metà pomeriggio non ci si trova affamati a pranzo o a cena, così non si rischia di andare a casa e far fuori tutto quello che c’è in frigo. Per ogni pasto o spuntino, consumate sia proteine che carboidrati, come cereali e latte, una mela o un sandwich con prosciutto crudo. Le proteine richiedono tempi di digestione più lunghi, quindi resterete sazi per più tempo.
Uno studio realizzato dall’Università di Yale, New Haven, Connecticut ha dimostrato che le donne che a pranzo consumavano molte proteine assumevano in totale il 31% di calorie in meno rispetto a quelle che consumavano più carboidrati. Mangiando più spesso si mantengono meglio l’energia, la concentrazione e l’attenzione, contrastando il classico calo generalizzato che caratterizza il tardo pomeriggio. Inoltre, si assumono più sostanze nutritive, poiché si corre meno il rischio di rimpinzarsi di calorie vuote.
Ogni volta che potete, scegliete dei prodotti a base di cereali integrali invece che quelli raffinati. Provate ad esempio l’orzo o il farro al posto del riso bianco, mangiate pane integrale invece di quello bianco. I cibi integrali soddisfano meglio sia l’appetito che il gusto, grazie alle fibre. I cibi ricchi di fibra possono proteggerci da malattie cardiache, diabete e in alcuni casi persino dal rischio di tumori al seno, al pancreas ed al colon. Contengono inoltre minerali in tracce di solito assenti nei cibi raffinati. Nel riso bianco, per esempio, la quantità di fibre è molto inferiore all’integrale, che ha anche una maggior percentuale di olii (indicati in numerosi studi come regolatori del colesterolo LDL), la maggior parte delle vitamine e minerali come magnesio, fosforo e potassio. Mezza porzione di integrale contiene quasi 3,5 grammi di fibre, il riso bianco non arriva a uno.
Passate gradualmente da latte, yogurt e formaggi interi alle versioni più magre. Se l’ultima volta che ci avete provato siete rimasti insoddisfatti dal gusto, provateci ancora. I prodotti caseari si rinnovano continuamente. 120gr di normale formaggio in fiocchi contengono circa 120 calorie, contro le 100 della versione al 2% e le 80 della versione senza grassi. Controllate bene le etichette. Si riduce drasticamente il consumo di grassi saturi, quelli che fanno aumentare il rischio di malattie cardiache. Gli esperti consigliano di limitare il consumo di grassi saturi a non oltre il 10% delle calorie giornaliere totali, pari a circa 22gr di grassi al giorno in una dieta di circa 2.000 calorie.
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