Cuando se quiere emprender una dieta para bajar de peso y llevar una vida más saludable, lo primero que se suele pensar es en disminuir la cantidad de comida que se ingiere y, a su vez, elegir alimentos bajos en grasa. Y es que cualquiera de nosotros sabe que será más efectivo y beneficioso elegir una ensalada de verduras que una hamburguesa completa a la hora del almuerzo o de la cena.
Pero dividir lo que se come en las categorías ‘bueno’ y ‘malo’ es, en principio, un error. Al menos esto es lo que afirma la doctorada en neurociencia y licenciada en biología molecular y celular Darya Rose, quien acaba de lanzar el libro Foodist.
“Los conocimientos de nutrición son importantes, pero son sólo una pieza del rompecabezas. El verdadero secreto es entender los comportamientos y las motivaciones desde sus raíces, y utilizar esta información para tener un impacto significativo en la salud. En este sentido, la buena salud comienza en el cerebro, no en el plato”, indica Rose desde su popular blog Summer Tomato.
Pero, ¿cómo hacer para que el cerebro sea el timón de nuestra alimentación? Algunas de las siguientes claves pueden ayudar a cumplir esta misión.
1. No tildar a los alimentos que se comen de ‘saludables’
Muchas personas piensan que saludable es sinónimo de soso o poco. Los amantes del arte culinario saben bien que esto no es así: se pueden lograr riquísimos platos con alimentos beneficiosos para nuestro organismo. Sólo hay que saber cuáles nos gustan más y cómo prepararlos.
La propuesta de Rose es trocar el término ‘saludable’ por ‘bueno’ o ‘fresco’, al menos para evitar condicionamientos semánticos.
2. Aprender a comer conscientemente
Prestar atención a lo que se ingiere es de suma importancia. Para lograrlo, lo mejor será apagar la televisión cuando se esté por comer; cerrar los ojos cuando se esté probando el plato, a fin de disfrutar su sabor al máximo; y masticar al menos 25 veces cada bocado, soltando el tenedor entre uno y otro.
3. No dejar todo librado a la fuerza de voluntad
“Lo primero que debemos entender es que no tenemos tanto control sobre nuestras decisiones alimentarias como la mayoría de nosotros suponemos”, dice Rose. El autocontrol sobre lo que ingerimos tiene ciertos límites y éstos suelen ser bastante débiles, especialmente porque ejercerlos desgasta mucho, y un cerebro cansado tiende con mayor facilidad a caer bajo la tentación de una galleta dulce al final del día.
La solución a este problema es el automatizar la toma de decisiones lo más que se pueda. Es fácil decirlo, pero ¿es tan simple practicarlo? Entendiendo que no, la creadora de Summer Tomato explica que el primer paso es trabajar en la instauración de hábitos saludables y que nos gusten. Esto nos lleva directamente al siguiente tip:
4. Crear y fortalecer buenos hábitos
Una buena idea es fijar horarios tanto para dormir como para comer. Esto hará que, por ejemplo, tengamos hambre en los momentos adecuados y conciliemos mejor el sueño.
En este punto hay que ser cautos: nuestro cerebro se abruma fácilmente, por lo que hay que trabajar en el desarrollo de pocos hábitos por vez: dos o tres como máximo.
“Trate de comenzar con algo tan simple como el desayuno”, indica Rose, quien propone un Muesli caliente con un chorrito de leche de almendras y canela.
Por otro lado, Rose aconseja divertirse a la hora de comprar los alimentos. Es por ello que elegir ferias de alimentos locales y orgánicos siempre será más atractivo que ir al supermecado.
5. Llevar adelante actividades placenteras
Como señalábamos más arriba, todos los hábitos se forman a partir de comportamientos que resulten gratificantes. Esto quiere decir que si no disfrutamos de una determinada actividad, muy difícilmente logremos que eche raíces en nuestro día a día. Por esta razón, los alimentos que elijamos nos tienen que resultar sabrosos y la actividad física que elijamos practicar nos tiene que gustar.
El consejo de Rose sobre este último punto es invertir en un podómetro y desafiarse a sí mismo a dar unos 10.000 pasos al día. “Fijar y alcanzar una meta posible es una recompensa muy poderosa”, afirma la misma.
6. Registrar los resultados que se obtengan
Para poder identificar qué conductas nos hacen bien y cuáles no, lo mejor es llevar un buen registro de las mismas, por ejemplo, en un diario de alimentos.
El mencionado podómetro también es muy útil, ya que obliga a su usuario a sincerarse consigo mismo y verificar cuán activo es en verdad.
Por último, chequear el peso corporal regularmente y hacer un seguimiento del mismo (cruzándolo con los datos registrados en el diario de alimentos y con los que arroja el podómetro) hace más evidente si nuestras conductas están funcionando.
A fin de cuentas, al cerebro “le encanta saber que los esfuerzos que está haciendo están dando sus frutos. El seguimiento de su progreso, por lo tanto, es otra recompensa para que el cerebro refuerce los buenos hábitos”.
¿Qué opinas? ¿adoptarías algunos de estos consejos?
Fuente: Noticias.tudiscovery.com
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