Ad ognuno la sua dieta: consigli alimentari per perdere peso

consigli-alimentari-per-dimagrire

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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