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Quizás, el estar en cuarentena parezca un boicot, ya que el mantener tu peso a raya puede parecer complicado debido a que el periodo energético se ve reducido por la poca actividad física. Sin embargo, existen ciertas estrategias para comer menos y compensar el equilibrio calórico sin que se tenga que pasar hambre ni ansiedad . Así que vayamos a conocer estas claves.
La avena como carbohidrato esencial Controlar la ingesta de saciedad es clave para obtener un menor consumo calórico diario . Aunado a lo anterior, existen alimentos que presentan la capacidad de mantener ese apetito desenfrenado al margen. Uno de ellos es la avena , este cereal contiene una cantidad considerable de beta glucanos que ayudan a suprimir el hambre. Además, la avena tiene la capacidad de estimular de forma selectiva el crecimiento bacteriano del intestino.
Ingerir muchos vegetales
La mejor forma de reducir el número de calorías diarias es bajar la ingesta de alimentos procesados . En lugar de ellos, habría que priorizar las comidas frescas como las frutas y los vegetales . Este último tiene una gran cantidad de fibra y agua, lo que se traduce en hidratación y estimulación de los mecanismos de saciedad.
Otro punto a favor de los vegetales es su riqueza de vitaminas, minerales y antioxidantes para su óptima función orgánica, así como su escasa densidad calórica. Recuerda acompañar tus platos con verdura de calidad para calmar el apetito y la ansiedad.
Ayuno en el confinamiento El saltarse el desayuno se vincula con el incremento de la producción de la hormona de crecimiento y, por ende, una mayor lipólisis . Incluso las interacciones entre la grelina y la GH, es menos la probabilidad de tener hambre por la mañana que en el resto del día. En el período de ayuno se permite el consumo de agua, bebidas acalóricas, té o café. Solo recuerda no endulzar dichas bebidas para no romper los mecanismos hormonales.
Considera que si estás embarazada o padeces de migraña recurrente no controlada, esto no puede ser apto para ti. Comienza por desayunar 3 días por semana, intentando no comer alimentos calóricos al menos por 16 horas. Ahora que si ya tienes experiencia en los ayunos, puedes extender la recomendación todos los días.
Así que si piensas que al bajar tu actividad física que regularmente vienes haciendo, puede hacerte pasar una mala jugada con tu organismo. No dejes de considerar estas estrategias tras estar en aislamiento y mantente saludable .
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin