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Principios básicos en alimentación para perder grasa telecinco.es 18/06/2024 15:39h.
La alimentación desde un punto de vista saludable es indispensable, por eso os vamos a guiar con los fundamentos clave perder grasa de una manera efectiva
A estas alturas no hace falta que digamos que la alimentación desde un punto de vista saludable es indispensable, por eso os vamos a guiar con los fundamentos clave para alcanzar las metas de pérdida de grasa de una manera efectiva.
Qué alimentos debes incluir en la dieta para perder grasa Lo primero es hablar de los alimentos que debemos incluir en nuestra dieta. La clave está en optar por alimentos que sean ricos en proteínas magras , como:
Pollo Pavo Pescado Claras de huevo Legumbres Tofu La proteína es esencial para la construcción y reparación muscular, y te ayuda a sentirte lleno por más tiempo. También es importante incluir grasas saludables , como:
Aguacate Nueces Semillas Aceite de oliva ¿Se acuerdan del "Plato Harvard"? A partir de aquí, pensemos en qué debemos limitar ... sobre todo los alimentos procesados, ricos en azúcares añadidos y grasas trans. Estos pueden dificultar tus esfuerzos de pérdida de grasa y afectar negativamente tu salud en general.
Por ejemplo, para un deportista profesional , el consumo de este tipo de alimentos sería como meterse veneno de forma voluntaria, así lo explicaba Marcus Cooper. Además, es crucial controlar las porciones. Incluso los alimentos saludables pueden contribuir al aumento de peso si se consumen en exceso. Lo recomendable es utilizar tamaños de porciones adecuados y escuchar las señales de tu cuerpo de hambre y saciedad.
Cada cuánto tiempo es recomendable comer al día y cómo combinar alimentos Es recomendable comer cada 3-4 horas para mantener tu metabolismo activo y evitar los antojos. Seguir esta pauta significa tener tres comidas principales y dos refrigerios saludables al día, entre horas se puede picar o merendar un tentempié de fruta, sandwitch de pan integral con pavo...
¿Y qué hay sobre la combinación de alimentos? Hay ciertas mezclas no recomendables… Por ejemplo los almidones de las patatas o el arroz con las proteínas, pero también sabemos que los deportistas justamente ingieren pasta con carne antes de un gran esfuerzo.
Optar por comidas equilibradas que incluyan proteínas, carbohidratos complejos y grasas saludables es clave. Esto proporcionará una liberación de energía constante y ayudará a mantener niveles estables de azúcar en la sangre.
Por qué es importante beber una cantidad determinada de agua al día Debemos recordar también la importancia de mantenerse hidratado. Beber suficiente agua es fundamental para un metabolismo saludable y puede ayudar a controlar el apetito. Para un deportista es vital, evita la deshidratación y los calambres por ejemplo . Los estudios dicen que con un 2% de deshidratación, tu rendimiento puede bajar hasta un 20%. El truco estar en nunca llegar a tener la sensación de sed .
Cómo debe ser tu alimentación si quieres perder grasa telecinco.es
Enfócate en alimentos enteros y nutritivos Controla las porciones Come con regularidad y mantente hidratado. Con estos principios básicos , estarás en el camino correcto para perder grasa de manera efectiva y mantener un estilo de vida saludable. Solo falta algo que forma parte de tu día a día: hacer ejercicio.
¡Esperamos que estos consejos te ayuden en tu viaje hacia una mejor versión de ti mismo!
Temas