La dieta non funziona secondo alcuni esperti, se si vuole dimagrire. È necessario modificare le proprie abitudini di vita seguendo, semplicemente, quattro regole.
Cosa fare se la dieta non funziona
Calcolando il numero immenso di diete messe a disposizione da nutrizionisti e dietologi sembra assurdo che queste non siano in grado di aiutare una persona a perdere peso. Statisticamente, In Italia, sarebbe almeno un italiano su cinque a seguire un regime alimentare restrittivo. Ma secondo le ultime considerazioni sul tema più che una dieta sarebbe meglio seguire alcune indicazioni per modificare il proprio stile di vita. Regole che ciclicamente vengono riproposte. Ricordiamole.
Una di queste riguarda il masticare. Non è una novità: sappiamo da decenni che masticare poco gli alimenti comporta un aumento di peso. La ragione è semplice: grazie alla masticazione lunga si riduce l’appetito e di conseguenza la voglia di assumere altro cibo. Tra l’altro, mangiare velocemente non darebbe modo al cervello di registrare la sazietà.
Una ricerca sperimentale in tal senso ha registrato le differenze sugli ormoni prodotti dal corpo in caso di cibo masticato 15 volte o 40 volte. Masticando di più lo stomaco produce meno grelina, un ormone che stimola l’appetito mentre viene prodotta più colecistochinina, ormone che calma l’appetito. Nonché lo GLP, che abbassa i valori della glicemia.
Mangiare presto per mimare il digiuno
Tra i consigli degli esperti per è anche quello di cenare presto. Questo significa far passare almeno 14 ore tra la cena e la colazione. Qualcosa che ricorda in qualche modo anche la pratica del digiuno intermittente. Uno studio ha provato che cenando leggero, facendo passare il tempo sopra descritto e poi facendo una colazione abbondante è possibile perdere peso. Mentre al contrario non è possibile scambiando la quantità di cibo tra due pasti. In poche parole, se ci svegliamo molto presto la mattina, il consiglio è quello di cenare entro le 18.
Dimagrire senza dieta sarebbe possibile anche consumando molte fibre e molta verdura. Ovviamente dal computo devono essere escluse le patate. Hanno via libera invece, al netto di problematiche legate al potassio, cereali integrali, riso e più in generale carboidrati integrali da consumare anche a colazione.
La frutta deve essere consumata con moderazione dando spazio a quella meno zuccherina, mentre possono essere consumati molti legumi. Sia per via del loro apporto proteico sia per via del loro indice glicemico basso. Infine, ma non per importanza, sarebbe bene evitare le patatine fritte, le patate, le bevande zuccherate e le carni eccessivamente lavorate. Insieme alle carni rosse, le farine raffinate, i dolci commerciali, il burro e i succhi di frutta non zuccherati.
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