Subito dopo le feste natalizie arrivano le famose lacrime di coccodrillo… e sa la bilancia non mente mai, più o meno tutti abbiamo messo su qualche chilo di troppo. Come recuperare la linea? Molti ricorrono ai cibi light, ma servono davvero per dimagrire? Secondo molti nutrizionisti non sono affatto così leggeri come sembra, senza contare che non appagano il palato e saziano molto meno degli alimenti “normali”.
Quando ad un cibo viene tolta una parte di grassi, risulta certamente meno calorico, ma anche meno appetitoso e saziante, con il rischio di mangiarne di più. Inoltre, i cibi light pur avendo meno grassi, contengono una gran quantità di zuccheri/dolcificanti. Per non parlare del prezzo, che tutto è fuorché “light” per le nostre tasche!
Dunque, attenzione ai cibi light o 0% grassi, molto reclamizzati in tv, ma poco raccomandabili se si vuole mangiar sano e perdere peso. Spesso, infatti, i cibi light contengono sostanze chimiche tutt’altro che salutari come addensanti, nel caso dei formaggi, in modo che siano più cremosi, o grassi vegetali idrogenati e idrogenati, potenzialmente cancerogeni. Secondo una ricerca pubblicata da Revue Medical Suisse, gli alimenti leggeri, che hanno invaso il mercato a partire dagli anni Ottanta, contengono 1/3 delle calorie in meno dei prodotti tradizionali, ma l’aspetto calorico può essere ingannevole.
Tanto per fare un esempio, le patatine light hanno il 30% in meno di grassi, ma una buona parte di questi sono sostituiti con zuccheri… l’avete mai notato? E come la mettiamo con il gusto? Anche il palato vuole la sua parte. È innegabile, i prodotti light hanno un sapore diverso e spesso riducono quella sensazione di piacere che si prova quando si mangia qualcosa di “buono”. Per compensare la frustrazione, così, si è tentati di mangiarne di più. Senza considerare che qualsiasi deficit calorico suscita risposte compensatorie allo scopo di regolare i propri bisogni energetici.
La cosa migliore, allora, è mangiare cibi naturali, non lavorati e manipolati, prestando soprattutto attenzione alle quantità. È questo il segreto per rimettersi in formae stare bene tutto l’anno, senza sottoporsi a diete da fame o ricorrere ai cibi falsamente leggeri.
Perdere peso in modo efficace non è una chimera da inseguire a forza di diete eccessivamente restrittive e se ci chiedete cosa mangiare per dimagrire, rispondiamo: tutto! L’abbiamo detto tante volte, ma non ci stanchiamo di certo di ripeterlo, per dire addio ai rotolini di ciccia non occorre nutrirsi poco, ma più semplicemente in modo adeguato.
Sicuramente mangiando poco e niente si perde peso e anche velocemente, ma altrettanto rapidamente si recuperano tutti i chili persi, e per di più con l’interesse. Quanto pensate di durare? Senza contare che in questo modo viene meno anche la muscolatura, quando il nostro organismo è sottoposto ad un regime alimentare troppo rigoroso, infatti, comincia a bruciare i muscoli per produrre energia.
Per dimagrire e soprattutto conservare i risultati ottenuti nel tempo basta seguire poche regole fondamentali:
- Non abusare dei cibi ipercalorici
- Concedersi uno strappo alla regola 1 volta a settimana
- Usare meno sale e olio
- Sostituire il sale con le spezie
- Condire l’insalata con il limone
- Usare l’olio a crudo
- Preferire sughi vegetali
- Carboidrati solo a pranzo
- Usare la cottura al vapore, in umido e alla griglia
- Fritture solo occasionali
- Verdure a inizio pasto
Inoltre, ci sono tanti modi per accelerare il metabolismo per bruciare più calorie, come? In primis con l’attività fisica, e in particolar modo con gli esercizi aerobici. Anche mangiare più spesso può aiutare a perdere peso. Quando trascorrono molte ore (più di 5) tra un pasto e l’altro il metabolismo si “allena” a rallentare. L’ideale è fare uno spuntino ogni 3-4 ore, chiaramente devono essere spuntini salutari a base di yogurt, frutta, ecc. In ultimo, ricordate di bere! Il corpo per bruciare calorie ha bisogno di acqua e se siete disidratati il metabolismo diminuirà.
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