¿Quieres perder peso? Conozca la dieta a través del comercio


Hay varias maneras de desarrollar una dieta personalizada. Sin embargo, cuando se trata de tener una buena distribución de energía y nutrientes a lo largo del día, podemos destacar la dieta por intercambios . A continuación se explica este método de dieta.

¿Qué son los intercambios?

Antes de entender cómo funciona este tipo de dieta, definamos las categorías de «intercambios» como el conjunto de alimentos unificados por el mismo valor energético y nutrientes, de forma que los alimentos del mismo grupo puedan intercambiarse entre sí sin generar una variación significativa en dichos valores.

¿Qué es la dieta de intercambio?

Este tipo de dieta consiste en dividir las necesidades diarias de energía, carbohidratos, proteínas y grasas a lo largo del día, y poder manipularlas mediante intercambios.

Ahora que hemos entendido el significado de la palabra en este contexto, es importante saber cuán importante es realmente la dieta para el intercambio cuando se trata de construir nuestra dieta.

Dependiendo de varios factores, nuestro organismo necesita una cierta cantidad de calorías . Esta cantidad también varía según nuestros objetivos (mantenimiento, pérdida de peso, aumento de masa muscular).

Los alimentos están compuestos de macronutrientes, micronutrientes y agua. Cada uno necesita una cierta cantidad de cada cosa para funcionar correctamente y lograr sus objetivos.

Los macronutrientes son carbohidratos, proteínas y lípidos o grasas. Cada uno de ellos tiene una cantidad diferente de calorías por gramo.

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En tres pasos, podemos hacer uso de las listas de intercambio:

  1. Conocimiento de las necesidades energéticas y nutricionales personales.
  2. Cálculo del número de calorías diarias de cada grupo de alimentos.
  3. Elección de alimentos de los intercambios en cada comida.

Cómo se hace una dieta por intercambios

Es necesario, además de conocer las necesidades diarias de cada persona , conocer sus gustos alimenticios . Así, haremos intercambios en alimentos que no son saludables, pero que están en los alimentos, y añadiremos otros que pueden ser beneficiosos para la salud, pero que aún no forman parte de la dieta habitual.

La unidad de intercambio nos ayudará a contar la cantidad de alimentos de cada tipo y cada grupo que deben consumirse en valores estimados. Además, podemos controlar las proporciones de los macronutrientes.

Los grupos de alimentos se conocen comúnmente como productos lácteos, verduras, frutas, cereales, tubérculos, verduras y otros, que se denominan alimentos proteicos y alimentos grasos.

También tenemos que señalar que, dentro del mismo grupo de alimentos, como por ejemplo el grupo de proteínas, hay diferentes subgrupos, como la proteína I, proteína II, etc..

Estos subgrupos son equivalentes en cantidad de energía, proteínas y carbohidratos. Hay que tener en cuenta que en el momento del intercambio hay una mayor cantidad de calorías en las grasas.

Asignación y distribución

Una vez calculados el número y los tipos de cambios, para crear una dieta de cambio más personalizada , se deben realizar ajustes . Así, planificamos el día de tal manera que las desviaciones totales diarias deberían estar dentro de los límites.

Escribir una dieta

Finalmente, después de todo el proceso anterior, se escribe de tal manera que el paciente conozca todas las opciones que pueden alternar en su día a día . Así, él ingerirá la cantidad correcta de energía y macronutrientes.

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La descripción de la dieta se hace por comidas, y en cada una de ellas se separan los grupos de alimentos. Es decir, dentro de cada comida tenemos opciones dentro de los grupos de alimentos que se comen en ella.

Para cada grupo se especifica el alimento, la cantidad en medidas domiciliarias, el tamaño de la porción o gramos. Además, cada alimento se separará del siguiente con un «o» o un «y». De esta manera, la persona sabe si necesita elegir una opción dentro del grupo, o si puede complementarla.


Es importante saber que la dieta de intercambio debe ir acompañada de una explicación oral del nutricionista al paciente . Así, habrá una mayor comprensión del método y será más fácil y útil.

La dieta de intercambio es una herramienta muy útil para aprender a controlar tanto la calidad como la cantidad de los alimentos. Así, podemos aprender a alimentarnos de una manera correcta y saludable.

Dietas saludables que le ayudarán a perder peso Las dietas que le ayudan a perder mucho peso en poco tiempo no son saludables. Leer más «

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