Estos días en el canal me encuentro con comentarios con dudas respecto a productos que son saludables, pero calóricos; Por ejemplo un miembro pregunta si la mantequilla, al ser tan calórica, puede ser apta para cuando estamos perdiendo peso.
Estas dudas me crean la necesidad de aclarar que hay que diferenciar lo que es saludable de lo que es adecuado para una pérdida de peso, que es de lo que se trata en el canal, de que, aparte de aprender a comer saludablemente y que esto sea para siempre, perdamos ese peso que nos sobra.
Lo primero es tener en cuenta muchos factores como por ejemplo la cantidad que comemos de ese alimento y la frecuencia. Siguiendo con el tema mantequilla (la cual es tan compleja y rica nutricionalmente que contiene cientos de ácidos grasos distintos, así como vitaminas solubles en grasa esenciales para el organismo. Los ácidos grasos no solo nos aportan energía a través de su contenido calórico sino que tienen importantes papeles en el organismo. Por ejemplo, el ácido graso conocido como CLA (ácido linoleico conjugado), ha demostrado favorecer la pérdida de grasa corporal en múltiples estudios y tiene diversos beneficios contrastados para la salud.); ésta es una grasa totalmente saludable, a la altura del aguacate, del aceite de oliva virgen y de los frutos secos, pero por alguna razón es nombrar mantequilla y saltan todas las alarmas. Debemos ver cuántos gramos nos podemos poner en una tostada… 5gr más o menos, 10 gr. Pongamos que 10 gr. Si 100 gr de mantequilla de buenos ingredientes (leche,nata y sal prácticamente) (Que no margarinas, esas no son saludables) son 717 cal. Dividámoslo entre 10 y nos da71 calorías sólo la mantequilla.
Si nos ponemos todos los días mantequilla en el pan pues puede que se note o puede que no, depende de lo que ingiramos el resto del día, pero 71 calorías en una dieta (entiéndase dieta como hábitos de comida, no dieta restrictiva) de 1300 o 1400 calorías diarias no es una gran cantidad, en cambio sí es una grasa saludable que el cuerpo, sobre todo al ser por la mañana, la va a utilizar.
Entonces, debemos tener en cuenta muchísimos factores en cuanto a este tema, porque un alimento puede ser saludable pero no ser adecuado si estamos en pérdida de peso si lo comemos en mucha cantidad porque debemos comer menos de lo que gastamos para crear un déficit calórico.
Ésta confusión da rienda suelta a los postres caseros que, solamente por estar hechos con ingredientes sanos (huevos, aceite de oliva, harinas integrales, etc…) ya nos hacen creer que son para cada día y no es así… Si yo hago un bizcocho con ingredientes saludables y como cada día de la semana un trozo que puede tener 300 calorías (sí, de ingredientes buenos) puede que no adelgace, de hecho, seguro que no adelgazaré porque estoy añadiendo toda esa energía y aparte, comiendo mis 4 o 5 comidas… Que si, que ese bizcocho es mucho mejor que otro comprado en un supermercado que llevará azúcar industrial, aceite de palma y mil aditivos más, pero no deja de ser un alimento calórico y superfluo, no es necesario para alimentarnos, por lo tanto, puede quedar para un momento que nos apetezca puntual. Si, aclaro que es mejor ese bizcocho casero que el del súper, pero no para comerlo cada día con el café. Espero que lo entendáis explicado así.
Por otra parte está la “satanización” de las grasas como la nata, la mantequilla, la crema de cacahuete 100% cacahuete, la grasa animal (del cerdo, del pollo, etc…) que son igual de saludables que las que ya tenemos como normales, aguacate, aceite de oliva, etc… Se pueden y se deben utilizar, nuestro cuerpo necesita grasa para funcionar, comer grasa no significa necesariamente almacenarla directamente sino que se utiliza, entonces con controlar la cantidad, seguimos pudiendo adelgazar, pero teniendo claros estos conceptos.
Si me apetecen unas alitas de pollo a la freidora por aire, al horno, a la parrilla, ¿Por qué demonios debo quitarle la piel? Es lo que más jugo le da y lo que le da el puntillo! No, no quito la piel del pollo, ni lo blanco del jamón serrano, porque es grasa saludable. Y si me como 4 alitas al horno con mi medio plato de verduras y mi trocito de pan y estoy haciendo una comida sana y equilibrada con 3 o 4 alitas… no va a pasar nada por comerme la piel. Otra cosa es que me coma 1 kg de alitas, ahí si … ahí quitaremos la piel.. Pero es para que entendáis que no todo es blanco o negro, ni la nata engorda sí o sí ni un bizcocho casero “como es natural” o “como es saludable” podemos comerlo sin límite, no; Hay que saber que no toda la grasa se almacena directamente en las cartucheras, sino que se utiliza por nuestro cuerpo para generar energía, la que hace que nos movamos, que funcione el corazón, el cerebro, que fluya la sangre, etc.. y si llevamos un control más o menos claro de la cantidad que comemos y sobre todo, primamos las verduras y hortalizas y frutas en nuestros platos, podremos adelgazar y disfrutar comiendo.
Igual pasa con el pan, sea la harina que sea mejor integral, pero no por ello podemos comernos una barra al día porque sea integral o refinado las calorías son las mismas (incluso diría que el integral tiene unas pocas más al ser el grano entero), ni que nuestros hidratos sean casi siempre en forma de pan porque es un producto “poco saciante” aunque sea integral y que nos incita a comer más. Podemos variar y un día comer pan integral, otro en forma de patata, o de arroz integral o de pasta, quínoa, calabaza..etc.. No porque un bocadillo de morcilla sea de pan integral deja de ser calórico y poco recomendado si estamos perdiendo peso.
Si bien es cierto que no contamos calorías en el método ni pesamos con báscula ni medimos, pero hay que tenerlas en cuenta y saber controlar las cantidades para crear esa diferencia de calorías entre lo que comemos y lo que gastamos y saber diferenciar algo saludable de algo apto o adecuado a nuestros intereses que, en estos momentos son bajar de peso.
Espero que os haya quedado claro y que, si un día os apetece un poco de mantequilla o haceros unos espaguetis integrales con un poco de nata, no os eche hacia atrás el estar perdiendo peso, que controléis las cantidades y disfrutéis, porque si no se disfruta comiendo y se pierde pedo a base de comer lechuga y pechuga o merluza, perderemos adherencia y es clave para mantener unos buenos hábitos, tanto al perder peso como al llegar a nuestro peso y tener que mantenerlo.
Muchísimas gracias!!!
Super claro. Gracias por compartir!
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Me ha encantado la explicación, igual que la leche entera…. No se si es mejor sin lactosa….o de avena… Gracias
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