Hoy quiero hablaros de un tema súper importante que hasta ahora no se tenía en cuenta a la hora de hacer dietas: la saciedad. Es más importante este tema que la reducción de grasa para perder peso. Hasta ahora se creía que adelgazar consistía en perder peso reduciendo el número de calorías consumidas… Sí esto es cierto… en parte, pero… ¿Por qué fallan muchas dietas? ¿por qué nos cansamos a las tres semanas o nos damos atracones? Por la falta de saciedad que se experimenta en dietas bajas en grasa.
En estudios recientes y, según los nutricionistas como Julio Basulto o Aitor Sánchez del Blog “Mi dieta cojea” (Salen en la tele y en radio y divulgan en Youtube), se ha descubierto que no solamente hay que reducir las calorías mediante la ingesta de grasa, sino que hay que conseguirlo también evitando productos que no son sanos… Sabemos que hay que cambiar hábitos no saludables por otros más saludables de los cuales uno muy importante es la incorporación de alimentos saludables que nos ayuden a saciarnos.
Si estamos saciados aguantaremos hasta la próxima comida sin esa hambre atroz que nos puede surgir y que puede derivar en un ataque a la nevera y no de zanahorias precisamente… sino de productos grasos o azucarados. Esto hay que evitarlo mediante la consecución de una saciedad suficiente en las comidas. Os explico cómo:
Lo que hay que hacer es incorporar a nuestra alimentación productos saludables que nos ayuden a saciarnos como por ejemplo grasas saludables como las del aceite de oliva virgen extra (AOVE), los aguacates o frutos secos(naturales, sin freír) y también la grasa del pescado es muy buena y saludable aunque sea saturada. La grasa de los lácteos es muy correcta también así que se recomienda tomar lácteos enteros y no desnatados como era lo habitual hasta ahora; nos saciarán mucho más y la diferencia de calorías no justifica la falta de nutrientes al desnatarlos.
Incorporando estas grasas saludables sin pasarnos por favor; que nadie piense en fritos con aceite de oliva virgen ni en comerse 100 gr de frutos secos de una sentada, sino controlándolas…) conseguimos saciarnos y llegar bien a la siguiente comida.
Otros nutrientes que sacian mucho son las proteínas y la fibra. Las proteínas las encontramos en alimentos como legumbres, carne, pescado, el huevo el cual es muy saciante y podemos comer cada día sin ningún problema porque, aunque contiene colesterol, no sube nuestro colesterol. Una muy buena idea es incorporar proteínas en el desayuno en forma de jamón serrano, jamón cocido extra (no york) queso fresco, avena, quesos aptos, incluso un huevo duro, revuelto, pochado…es una gran idea y con esto aguantaremos perfectamente hasta la siguiente comida.
Las fibras se encuentran naturalmente presentes en las frutas y verduras, por eso el método del plato recomienda medio plato de verduras y si es más…¡¡ más!! ¡Las verduras son súper saciantes y aportan muy pocas calorías así que aprovechaos de ellas! Incluid SIEMPRE verduras en vuestras comidas ya sea cocinadas o en forma de ensalada. Las frutas también contienen una buena fuente de fibra y no engordan por favor metéroslo en la cabeza… nos preocupamos porque dos frutas nos engordan por la noche pero una pizza precocinada si podemos, ¿no? Un poco de cordura…
El azúcar de la fruta está dentro de una matriz que es la pulpa de la fruta y si consumimos la fruta entera nos saciaremos muchísimo más; la acción de la masticación, esas fibras que envuelven a ese azúcar y lo llenan de nutrientes ideales para nosotros y no engorda, no son azúcares libres como el azúcar blanco o el que se añade a los productos procesados o el que se crea cuando bebemos un zumo, ese azúcar en cambio, al separarlo de la pulpa, sí que se libera y pasa a ser azúcar blanco digamos, nada saludable.. Así que olvidaros de los zumos industriales y los hechos en casa no pasa nada si los tomáis alguna vez pero que no sustituyan a una fruta, siempre priorizaremos la fruta entera. ¿A que nos tomamos fácilmente un zumo de 4 naranjas pero jamás hemos podido con 4 naranjas enteras? Pues ahí está el tema, una frutita en cada comida.. al desayuno.. fruta, al almuerzo fruuuta, de postre de comidas y cenas.. fruuuuta jeje. Es lo mejor que hay y no les tengáis miedo, la fruta NO ENGORDA. Ninguna, comed la fruta que queráis, intentando variar lo más posible.
Otro factor importante es el peso del propio alimento, su peso en nuestro estómago nos hace saciarnos durante más tiempo. Las fibras, por ejemplo, se ensanchan dentro del estómago y ocupan mucho espacio por eso nos saciamos antes. Los tubérculos como la patata, el boniato, la batata, etc… son geniales a la hora de saciarnos y si los incorporamos a nuestras verduras conseguiremos mucha más saciedad con apenas calorías (no, la patata no engorda como se pensaba sólo tiene 77 cals/ 100 gr) Así que a usar patatas y boniatos que son dulcísimos y engordan poco o nada.
Por otra parte, debemos saber que productos como las galletas, la bollería, etc… no sacian suficiente y siempre queremos más… no tienen ni proteínas ni fibra entonces te lo tomas y siempre quieres más… Lo menos saciante que hay es un Croissant… no tiene nada, solo harina refinada mantequilla grasas Trans… y aire… es aire por dentro.. lo abres y ves aire entre las capas de hojaldre… Así que mejor que un croissant si podéis elegir una puntita de pan con tortilla de patata…
Espero que esto os ayude a controlar más lo saciad@s que os quedáis y consigáis perder peso para estar saludables. Comentad abajo cualquier cosita 😀
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