Una tabla nutricional diaria que le ayudará a perder peso

¡Comparte!

Comience a seguir su propia dieta para perder peso de forma controlada y constante con esta tabla nutricional diaria. Comprendan de qué se trata esto y sepan que la fuerza de voluntad y la planificación serán sus grandes aliados en esta batalla.

Las dietas milagrosas han estado muy difundidas durante años, pero siempre hemos dicho que es mejor tener constancia y paciencia. Es más seguro obtener resultados lentos, pero no se perderán en el mes siguiente al final de nuestra dieta radical.  Hoy traemos una mesa nutricional diaria que le ayudará a perder peso.

¿Funcionan las dietas de conteo de calorías?

Sí y no. Explicamos la contradicción en esta respuesta. Nuestro metabolismo necesita ingerir un mínimo de calorías que traen la energía para que nuestro cuerpo funcione, para que podamos respirar, movernos y realizar funciones vitales durante las 24 horas del día.

Si comemos menos calorías de las que nuestro cuerpo necesita, perderemos peso , eso está claro. El cuerpo tendrá que buscar energía de otras reservas corporales, como grasas y azúcares, eliminando sustancias que nuestro cuerpo no necesita, lo que nos ayudará a perder peso.

Bueno, ¿dónde está el problema entonces? Que el secreto de esto no está sólo en la cantidad de calorías que consumes, sino también en los nutrientes que estas calorías proporcionan a tu cuerpo .

Es decir, si su cuerpo necesita 2,300 calorías sólo por estar vivo, y usted consume 1800, pero en hamburguesas, helados y papas fritas, usted le está dando al cuerpo una gran cantidad de grasas, carbohidratos y azúcares que no son beneficiosos para el cuerpo.

Mira también:   ¿Conoces el verdadero movimiento de la comida?

Además, usted tendrá una increíble deficiencia de proteínas que no permitirá que sus músculos crezcan . Esta es una meta clara cuando se trata de practicar deportes.

Por lo tanto, el simple hecho de contar las calorías no funciona, también es necesario tener una dieta equilibrada que nos proporcione todo lo necesario para el buen funcionamiento del cuerpo, para eliminar las grasas y, sobre todo, para estar sanos por fuera y también por dentro.

La tabla nutricional diaria para perder peso

Bueno, si ya sabes cuántas calorías necesita tu cuerpo, que te enseñamos a calcular en uno de nuestros artículos, es hora de saber cómo deben distribuirse en relación con los nutrientes.

Estos son los porcentajes que debe considerar al crear su tabla nutricional diaria:

  • El 50% de las calorías deben provenir de carbohidratos complejos . ¿Qué significa esto? Que hay que evitar los carbohidratos procesados como la harina, la pasta, el arroz, las patatas y la yuca.  Hablamos de los que se obtienen de frutas, cereales, arroz integral, algunas verduras, quinua y otros. Estos son carbohidratos llamados complejos. Son saludables y proporcionan la energía que su cuerpo necesita. Recuerde: sólo el 50% de las calorías.
  • El 30% de las calorías necesarias para su metabolismo basal deben ser proteínas . Se encuentran en la carne, el pescado, los huevos y los productos lácteos, a excepción del queso que, aunque aporta proteínas, tiene un alto contenido en grasas.
  • El 20% restante debe ser grasas saludables . Se obtienen a partir de semillas oleaginosas, aguacates, aceite de oliva o de coco, salmón y otros alimentos.
  • Las verduras y las ensaladas no tienen proporción. Debido a su bajo contenido calórico, pueden consumirse en cualquier momento sin problemas.
Mira también:   Descubra todo sobre la combinación de cafeína y deporte

Consideraciones finales

Si sigues una dieta equilibrada teniendo en cuenta esta tabla nutricional diaria y además haces ejercicio, perderás peso y tonificarás tu cuerpo de una forma sencilla. ¡Atención! Dijimos simple, no rápido. Perder peso y hacer cambios en su cuerpo no es simple y no se puede hacer por un milagro.

Es cierto que existen muchas de las llamadas dietas milagrosas que han dado resultados en términos de pérdida de peso. Sin embargo, el efecto rebote puede ser terrible; podemos recuperar más de lo que se perdió, y también puede causar mucho daño a nuestra salud . No olvide que la salud es lo más importante.

Si cree que no puede alimentarse adecuadamente por su cuenta, pídale ayuda a un nutricionista . Además de proporcionarle una dieta personalizada, él cuidará de su salud, no sólo dando resultados, sino manteniendo su cuerpo saludable.

Las pesas para perder peso: ¿cómo utilizarlas en el entrenamiento? Para equilibrar el desarrollo de su cuerpo y lograr los resultados deseados, es bueno incluir el uso de la pérdida de peso en su rutina de entrenamiento. Leer más «

290 comentarios en “Una tabla nutricional diaria que le ayudará a perder peso”

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