La mejor forma de perder peso sabemos todos que es ingiriendo menos calorías de las que nuestro cuerpo quema. Eso lo sabemos todos, pero hay quien lleva todo esto a rajatabla y cuenta hasta las calorías de una manzana.
No es la forma correcta de adelgazar si lo que buscamos es aprender a comer y crear nuevos hábitos que nos duren para siempre. ¿Quién va a comer con una calculadora al lado del plato toda su vida? Yo no, me niego.
Entonces, ¿Cómo conseguimos ese déficit calórico que necesitamos (junto con ejercicio regular) para perder peso además de comer saludable?
La respuesta es muy sencilla: Aliméntate de forma saludable siguiendo las pautas que da el método de Harvard o un método similar.
Os las dejo aquí para que las leáis.
Os hago un pequeño resumen de lo que debemos hacer par ano contar calorías:
- Seguir las proporciones del método: simplemente con el medio plato de verduras, el cuarto de proteínas y el cuarto de hidratos en las comidas principales, estamos dándole a nuestro cuerpo todos los NUTRIENTES (que no calorías, eso nos da igual en cierto modo) que necesita.
- Dejar de comer ultra-procesados, menos congelado y más cocina sana: Sólamente con dejar de lado los productos ultraprocesados (si queréis saber cómo distinguirlos, lo tenéis aquí) ya nos quitamos un 50% de calorías inútiles, de grasas saturadas, de azúcar innecesario y de problemas de salud.
- Hacer ejercicio regularmente y para siempre: haz el que más te guste, con el que disfrutes, con el que estés a gusto, hazlo porque te diviertes, porque caminas con tu amiga y habláis, porque sales los sábados a patinar con tus hijos, et.. no lo hagas por perder peso y por quemar calorías por que lo que te indica la pulserita que has quemado ES MENTIRA. Cada persona quema calorías a su ritmo y el deporte no es una excusa para luego poder meterte un bocadillo de chorizo. » Hoy he quemado 500 calorías corriendo en la máquina del gimnasio, me merezco ese bocata de calamares». ¡¡¡NO!!! No funciona así la cosa. STOP!! Baste de excusarnos en el deporte para luego atiborrarnos. No funciona así.
- Leer las etiquetas de los productos fijándonos en los INGREDIENTES, no en las calorías ni en la tabla nutricional: Os dejo aquí el artículo que enseña cómo leer etiquetas. En las etiquetas están indicados los ingredientes de los que está compuesto ese alimento. Os pongo un ejemplo: si contáramos calorías, un paquete de surimi nos parecería lo más sano del mundo. Os dejo su tabla nutricional:
Bueno, no tiene mal aspecto, pocas calorías, pocas grasas… poco azúcar… nada de sal apenas… oye, no está mal… jeje.. veamos LOS INGREDIENTES:
El surimi es una palabra de origen japonés que hace referencia al producto creado a partir de pescados de carne blanca. Los filetes de pescado son desmenuzados y enjuagados repetidas veces hasta formar una pasta gelatinosa. Luego esta pasta es mezclada con aditivos tales como almidón, clara de huevo, sal, aceite vegetal, sorbitol, azúcar, proteínas de soja y otros condimentos. Una vez procesado, es empaquetado y congelado.
Eso es el surimi, y vemos que tiene 44% de pescado, aceite refinado, almidón de maíz (azúcar), almidón modificado de patata, aroma de cangrejo, extractos de cangrejo un 1%!!?¿?, osea esto lo que menos tiene es cangrejo, vamos…. que el cuerpo no sabe ni lo que es.. CARMÍN DE COCHINILLA.¿Really? Flipante.. ¿Y esto es mejor que un trozo de pescado o que el atún en lata? NI DE CERCA, VAMOS.
¿Lo veis? Qué pasa cuando nos fijamos sólo en calorías, que nos perdemos lo verdaderamente importante, los nutrientes.
Ahora vamos a mirarlo al revés; los frutos secos. Todos sabemos que son calóricos, (unas 700 calorías de media por 100 gr) pero son una de las mejores fuentes de grasa saludable, de proteínas, aportan magnesio, fósforo, potasio, calcio, hierro y oligoelementos como el zinc y el selenio, con propiedades antioxidantes, también es importante su gran aporte vitamínico, ricos en fibra.
Si nos basáramos en su tabla nutricional mirando sólamente las calorías y grasas e hidratos que tienen nos asustaríamos (de unos frutos secos naturales, sin grasas añadidas):
Pero si nos comemos en vez del paquete entero, sólamente un puñadin de… 20-30 gr, estamos dándole a nuestro cuerpo un chute de energía, fibra, grasas buenas y saciedad increible ( con sólo 122 calorías) que es ná en un día.
Ahora, por curiosidad, vamos a ver la equivalencia en calorías de un paquete de Donuts, y por qué alimentos saludables lo podemos sustituir con las mismas calorías que tiene ese paquetito de Donuts:
INGREDIENTES: Harinas de trigo, agua, trehalosa*, grasa vegetal de palma, azúcar, grasa vegetal totalmente hidrogenada de palmiste, levadura, cacao desgrasado en polvo (1%), huevo líquido pasteurizado, jarabe de glucosa y fructosa, emulgentes (e 471, lecitina de girasol, e 481, e 492, e 472e), lactosa, sal, dextrosa, gluten de trigo, harina de soja, leche desnatada en polvo, almidón, estabilizantes (e 412, e 341i), conservadores (e 202, e 200), aromas y agente de tratamiento de la harina (e 300). *la trehalosa es una fuente de glucosa
TABLA NUTRICIONAL
Todos sabemos lo que son los donuts, no voy a ponerme a despotricar… jajajaja.
Veamos qué podemos comer en términos de calorías hasta llegar a las 409 calorías que tiene un paquetito de dos donuts:
1 plátano (80gr aprox): 71,2 Kcal
20 gr de nueces: 130,8 Kcal
1 yogur griego natural: 129 Kcal
1 vaso de leche entera con 30 gr de cacao 100%: la leche son 116Kcal y los 20 gr de cacao: 60Kcal
Hagamos cuentas, todo esto son 447,6 Kcal
Todo esto, sano por supuesto, sustituye a un solo paquetito de donuts (con unas poquitas calorías de más)….. ¿Qué os parece? ¿Os lo acabaríais para una merienda? A que el paquete de Donuts sí, e incluso otro?
¿Qué nos está aportando ese paquete de donuts?:
Harinas de trigo, agua, trehalosa*, grasa vegetal de palma, azúcar, grasa vegetal totalmente hidrogenada de palmiste, levadura, cacao desgrasado en polvo (1%), huevo líquido pasteurizado, jarabe de glucosa y fructosa, emulgentes (e 471, lecitina de girasol, e 481, e 492, e 472e), lactosa, sal, dextrosa, gluten de trigo, harina de soja, leche desnatada en polvo, almidón, estabilizantes (e 412, e 341i), conservadores (e 202, e 200), aromas y agente de tratamiento de la harina (e 300). *la trehalosa es una fuente de glucosa
Es decir, calorías vacías, sin nutrientes, sin apenas proteína, sin apenas fibra, todo harina refinada y grasas.
¿Qué nos aporta el plátano, las nueces, el yogur griego o el cacao con leche? NUTRIENTES ESENCIALES, grasas saludables, fibra, magnesio, potasio, en definitiva VIDA y energía.
Así que menos contar calorías, y más comer sano, equilibrado y disfrutar de la vida y de la comida, que es lo que importa.
Espero haberos ayudado un poquito.
Besos.
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