Resistere alle leccornie e ai piatti tipici del Natale non è certamente un’impresa facile. Le “abbuffate” sono sempre dietro l’angolo e il rischio di mettere su peso, dai 2 ai 5 chili, è quasi una certezza, se non si fa attenzione. Tuttavia, per godersi le feste senza fare troppe rinunce basta seguire alcuni piccoli accorgimenti.
Consigli per non ingrassare durante le feste di Natale
La prima regola è la moderazione. Adottare un regime troppo restrittivo durante la viglia, Natale e Santo Stefano può rivelarsi una scelta controproducente, al contrario mangiare di tutto un po’ senza eccedere è senz’altro la scelta migliore, evitando però di fare assaggini fuori pasto. Dopo le feste, tuttavia, è bene riprendere un’alimentazione più equilibrata e sana.
I nutrizionisti sono concordi sul limitarsi ad unico pasto abbondante durante le giornate di festa (vigilia e pranzo di Natale), evitando di fare bis e compensando nel pasto successivo con un piatto più leggero, magari a base di verdura o di frutta.
Per non aumentare di peso, gli esperti consigliano di alternare 3 regimi alimentari diversi: una dieta di base da da adattare secondo il proprio dispendio energetico, una dieta libera per le cene e i pranzi più importanti, e un regime di compenso. La prima soluzione, è ideale per chi deve seguire una dieta ipocalorica. E’ importante che rispetti l’equilibrio tra proteine, grassi e carboidrati, includendo anche molta acqua naturale, sali minerali e vitamine. Questo regime alimentare è indicato per i giorni che precedono le feste.
Per compensare gli eccessi, invece, subito dopo i giorni clou (vigilia, Natale e Santo Stefano) si può seguire a giorni alterni una dieta da 800-900 calorie e lo schema base. Il 31 dicembre, per godersi il cenone senza ansia, è ideale adottare a pranzo la dieta di compenso da 800-900 calorie.
Per chi, invece è obeso, diabetico o affetto da sindrome metabolica, il discorso cambia e non lascia spazio agli eccessi. La parola moderazione va presa alla lettera, cercando limitarsi a piccole porzioni, scegliendo i piatti più leggeri e di abbondare con le verdure.
Se dopo le feste, ci si ritrova con 2-3 chili in più, non bisogna farsi prendere dall’ansia, un sentimento nemico dell’equilibrio alimentare. E’ inutile fare diete drastiche o digiuni, l’importante è abbandonare gli eccessi e riprendere l’attività fisica.
Fonte: Brigida Stagno; Photo Credit|ThinkStock
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