Dietas saludables que le ayudarán a perder peso

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Las dietas que le ayudan a perder demasiado peso en poco tiempo no son dietas saludables. Tienden a causar un efecto asanphone, es decir, te hacen volver a tu peso inicial cuando dejas de seguir la dieta.

Si está pensando en perder peso, lo primero que debe hacer es analizar sus objetivos a fondo. Además, debe tener en cuenta que tendrá que cambiar algunas cosas en su vida diaria y no tener prisa por perder peso. Por lo tanto, usted puede mejorar su salud con una reducción de peso siguiendo una de estas dietas saludables.

En primer lugar, un ritmo adecuado es perder alrededor de medio kilo por semana, que serían dos kilos por mes. Las dietas saludables funcionan con este parámetro. Aunque hay que tener en cuenta que cada organismo es diferente y que se puede perder más peso en una semana y al siguiente estar estancado, no es por eso que hay que desanimarse y abandonar los nuevos hábitos saludables.

No se trata de seguir dietas estrictas en las que ciertos alimentos están prohibidos.

Se trata de comer alimentos de todos los grupos para obtener todos los nutrientes que nuestro cuerpo necesita, pero tratando de consumir menos calorías de las que gastamos. Por ello, podemos evitar los azúcares y las grasas, especialmente las que no son saludables.

Alimentos que están presentes en dietas saludables

Productos lácteos

Preferiblemente desnatada (leche, yogur y queso 0% grasa) . Si ingiere bebidas vegetales, elija aquellas enriquecidas con calcio.

Mira también:   Dietas y recomendaciones para después de las vacaciones de fin de año

Verduras

Se recomiendan todas las verduras. Se incluyen tanto en el almuerzo como en la cena como plato principal, desde hojas para ensalada, tomate y pepino… hasta vegetales como berenjenas o calabacines y también hongos.

Frutas

También se recomiendan todas las frutas. Lo ideal es comer 2 o 3 porciones al día. Se pueden comer como postre o entre comidas. Son un bocadillo ideal.

Cereales, hortalizas y tubérculos

Este grupo de alimentos es donde obtenemos la mayor cantidad de energía. Necesitamos comerlos para que el organismo pueda funcionar. Sin embargo, debemos controlar la cantidad para que el cuerpo pueda aprovechar las reservas de energía (grasa acumulada) y por lo tanto perder peso.

La cantidad que se debe añadir en el almuerzo y la cena es la medida de un puño: arroz, pasta, cuscús, preferiblemente pan integral, legumbres (lentejas, garbanzos o judías) y patatas.

Proteínas

  • Huevos: 3 a 4 huevos por semana.
  • Carne: Preferiblemente blanca (pollo o pavo) y no más de dos porciones de carne roja.
  • Pescado: Aumente su consumo sustituyendo la carne. Intente comer al menos 3 veces a la semana pescado blanco (merluza, lenguado, bacalao…) y 1 ó 2 veces pescado graso (salmón, anchoa…)
  • .

  • Mariscos: también puedes incorporarlo a tus recetas. Además del pescado blanco, tenemos el calamar, el camarón…

Aceites y grasas

El más recomendable es el aceite de oliva (preferiblemente crudo), aunque es necesario moderar la cantidad consumida porque es muy calórico. El consumo no debe exceder de 2 o 3 cucharadas por día. También puede añadir, de vez en cuando, un poco de aguacate o un puñado de frutos secos, tostados o crudos.

Cómo preparar nuestra comida

Tan importante como elegir los alimentos es cocinarlos correctamente. La cocción más recomendada es la que se puede hacer con bajo contenido de grasa.

Utilice la placa y el horno . Puede cocinar con vapor o hervir . El consejo para cocinar con poco aceite es cocinar a fuego lento, retirarlo de vez en cuando y añadir un poco de caldo, si nota que está seco o pegajoso. Para llevar a cabo una dieta, hay que tener siempre frutas y verduras disponibles en casa durante el tiempo que se combata el hambre.

Si vas a un restaurante, primero elige la ensalada, y luego un poco de carpaccio a la parrilla o asado. Trate de no beber más de un vaso de vino y beba agua. Y si te invitan a ir a la casa de alguien, sólo come porciones moderadas.

Otros hábitos saludables

La práctica de ejercicios físicos le ayudará a alcanzar sus objetivos. No sólo aumenta el gasto de energía, sino que también es un hábito saludable que se recomienda para todos.

Además, te mantiene en forma, mejora tu masa muscular, tu sistema cardiorrespiratorio y psicológicamente es un gran aliado: ayuda a aliviar la tensión y mejorar la percepción de la imagen corporal.

Por lo tanto, es importante que encuentres un ejercicio que te guste, de lo contrario, terminarás buscando excusas para no hacerlo. Los beneficios de este deporte se multiplican si te gusta hacer ejercicio.

Hay una multitud de deportes como alternativas. Y si no puede hacer ejercicio físico de manera planificada, camine más y suba escaleras en su vida diaria. Este hábito, junto con hábitos dietéticos saludables, lo pondrán en forma rápidamente.

Tres opciones de refrescante ensalada para comer en verano ¿Quieres evitar pasar largas horas en la cocina y encender la estufa o el horno y comer algo saludable? Vea las opciones de ensaladas para estos momentos! Leer más «

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