Cómo construir una dieta saludable de hiper-calorías

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Cuando el término «dieta» aparece en medio de una frase, para muchos es inevitable hacer una analogía con la pérdida de peso. Suele ser sinónimo de comer poco y casi siempre tener hambre. Pero no siempre es así, como en una dieta hipercalórica.

Una dieta saludable de hiper-calorías requiere supervisión profesional. Entre otras razones, porque no todas las personas son iguales o reaccionan de la misma manera a los alimentos. Esto significa que cada caso debe ser tratado individualmente, siguiendo parámetros únicos.

Músculos definidos

Fuera de patologías y casos clínicos de gravedad moderada o alta, como desnutrición, SIDA o cáncer, otro objetivo de quienes eligen este tipo de programa de alimentación es aumentar el tamaño muscular. Una vez que se alcanza esta meta, el siguiente paso es tonificar y definir.

Sin embargo, un riesgo que se debe considerar es que ganar más kilos de forma desordenada es relativamente simple; se trata de excesos que luego no son tan fáciles de revertir. Esta es una de las principales razones por las que debería obtener el asesoramiento adecuado antes de embarcarse en estos planes.

El régimen de comidas debe ir acompañado de un plan de entrenamiento personal obligatorio. De lo contrario, las consecuencias serán la acumulación de grasa.

Así como los programas de pérdida de peso deben mostrar resultados lentos y progresivos, las dietas hipercalóricas también necesitan alcanzar sus objetivos de manera escalonada.

Claves del éxito

Para organizar un plan de alimentación adecuado, es esencial conocer su tasa metabólica basal. Es decir: la cantidad mínima de calorías requeridas por el cuerpo para poder satisfacer cada una de las funciones vitales con tranquilidad. Un índice que es diferente en cada persona.

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Con este tipo de información en la mano, estamos aumentando la carga calórica de las comidas. Un aumento que debe variar entre un 20 y un 50% por encima de la tasa metabólica.

Como en cualquier otra dieta, el equilibrio es un factor necesario. Es un concepto que debe tenerse en cuenta a la hora de combinar macronutrientes esenciales (hidratos de carbono, proteínas y grasas) para aumentar la energía que se suministra al organismo.

Para comer más calorías, necesariamente debes comer más. Las grasas, aunque no pueden desaparecer del menú, deben consumirse con moderación. Ofrecen una sensación de plenitud mucho más rápida. Los carbohidratos son aquellos que tienden a aumentar en mayor medida.

Al mismo tiempo, el proceso de digestión es más lento que con los carbohidratos. Esto significa que el estómago se «llenará» más rápido y tardará mucho más tiempo en «requerir» nuevos alimentos.

Dieta hipercalórica, ¿qué comer?

Hay alimentos esenciales dentro de una dieta saludable de hiper-calorías. Estos son ingredientes que, además de energizar el cuerpo, están lejos de ser definidos como calorías vacías.

  • La lista comienza con los huevos, una fuente inestimable de proteínas de calidad. Además, son versátiles e incluso se pueden añadir como complemento a algunas ensaladas.
  • Algunos cereales como la avena contienen carbohidratos de absorción lenta.
  • El arroz y los fideos son componentes casi obligatorios a la hora del almuerzo.
  • Para los bocadillos, una rebanada de pan integral con queso crema o alguna jalea a base de frutas, como piña y melocotón.
  • No es aconsejable eliminar la carne , sin olvidar que no debemos abusar de las grasas.
  • El pollo, el conejo y el pavo son elementos a considerar en el menú.
  • El pescado también es un alimento que proporciona proteínas y ácidos grasos saludables.
  • Por último, los productos lácteos son otro grupo de alimentos que no puede faltar. Los quesos bajos en sal y la leche entera son altamente recomendables.
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En definitiva, para aquellos casos en los que se busca una dieta hipercalórica, es imprescindible que los alimentos a integrar sean cien por cien saludables.

¿Son todas las calorías iguales? Sin duda esta es una de las preguntas más recurrentes a la hora de perder peso. ¿Es cierto que todas las calorías son iguales? Leer más «

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