Evita el Efecto Yo-Yo Adoptando Buenos Hábitos

El efecto yo-yo se produce cuando los períodos de restricción y relajación se suceden, lo que resulta en un aumento de peso muy significativo. Para romper el círculo vicioso y evitar el efecto yo-yo, no hay misterio, es necesario adoptar buenos hábitos alimenticios. He aquí algunos consejos para encontrar estabilidad a largo plazo.

El primer objetivo es poder dejar de funcionar de forma restrictiva. “La persona con dietas restrictivas se ve a menudo afectada por este efecto yo-yo”, explica el Dr. Serfaty-Lacrosnière, nutricionista. “Después de una fase de restricción, a menudo observamos una liberación completa y por lo tanto un aumento de peso”.

En resumen: decimos que no a las dietas. La restricción no es una forma de vida y, seamos claros, tarde o temprano, nos quebramos. Además, después de una dieta, la tasa metabólica basal es más baja que antes porque el cuerpo cambia su metabolismo y pasa a modo de supervivencia. “Para contrarrestar mejor este fenómeno, es necesario aceptar adelgazar suavemente: 1,5 kg al mes como máximo”.

Evita el efecto yo-yo con sabores saciantes y diferentes.

“Hay que establecer una dieta satisfactoria que sea lo suficientemente variada para evitar el agrietamiento”, dice el Dr. Serfaty-Lacrosnière. Sin embargo, debe ser desazucarada y desgrasada. “La idea correcta: elegir alimentos que promuevan la saciedad, es decir, ricos en fibra y/o proteínas, con un índice glucémico bajo”.

Cumplen estos criterios pescado, carnes blancas, legumbres, verduras verdes, granos enteros cocidos al dente, frutas frescas enteras…. Además, “la merienda se encuentra a menudo en personas cuyo peso es como el de un yoyó”, añade el nutricionista. Por lo tanto, estamos buscando la fuente de estos bocadillos: comidas anteriores que no satisfacen lo suficiente, aburrimiento, falta de bocadillos…. ¡Y estamos haciendo correcciones!.

Come lo que te gusta

Es un hecho comprobado: si comes lo que te gusta, pierdes peso mejor y más fácilmente. La satisfacción ayuda a comer menos. Sí a la parrillada de verduras, con arroz al azafrán y ensalada crujiente; no a un kilo de requesón al 0% con edulcorante, lo que no agrada a nadie y deja un sabor de frustración.

Moverse para eliminar

Esta es la clave para el anti-yo-yo. “Cuando la tasa metabólica basal disminuye, ya no aumenta”, dice el especialista. Para aumentar el gasto energético, dependemos del deporte: la actividad física nos permite quemar más energía, incluso en reposo. Y si no tienes tiempo para ir al gimnasio o a la piscina, caminas (es fácil encajar en cualquier horario) a buen ritmo, el que te deja sin aliento si intentas hablar.

No hay punto muerto en la estabilización

¿Conseguiste tu objetivo?. Así que no volvemos a comer como antes y nos tomamos el tiempo para estabilizar nuestro nuevo peso, reintroduciendo gradualmente el alimento: una fruta y un yogur extra todos los días durante la primera semana, luego dos rebanadas de pan.

La duración de esta estabilización debe ser al menos igual a la de la fase de pérdida de peso. Sólo el 10% de los que pierden peso mantienen su peso en forma cinco años después. Sólo hay una solución: adelgazar lentamente, pero con seguridad.

Menús típicos para un día de dieta

Coma una comida gourmet, dando prioridad a los alimentos que se paran para evitar pequeños bocadillos.

En el desayuno

  • 30 a 40 g de muesli sin azúcar añadido
  • Leche semidesnatada (o de almendra, soja…)
  • 1 fruta

La comida

  • 1 rollo de primavera
  • Pollo con limoncillo y arroz basmati
  • Café + chocolate cuadrado

La cena

  • Apio rallado con perejil y aceite de oliva
  • Filete de merluza con zanahorias y harina integral
  • 1 queso blanco al 3%.

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