¿Qué es la alimentación consciente? Una guía detallada para principiantes

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

Tan populares como las dietas son, no siempre son sostenibles u saludables, incluyendo emocionalmente. A menudo vienen con una larga lista de reglas y, por algunas medidas, pueden fomentar los hábitos de auto-castigo. Si ha tenido esta experiencia, aquí hay algunas noticias de bienvenida: hay un movimiento real hacia los enfoques de Nondiet.

«Las personas están enfermas de la privación, especialmente porque las dietas extremas nunca funcionan a largo plazo. Creo que la alimentación constante y que tomar un enfoque más suave para la alimentación saludable es más atractiva para los milenarios y las personas más jóvenes que han visto la relación de sus madres con la comida con cicatrices La cultura de la dieta «, dice Frances Largeman-Roth, RDN, un experto en nutrición y autor del plan de batidos.» Es hora de algo diferente «.

La alimentación consciente es un método que puede proporcionar una alternativa a las dietas de moda que son insostenibles, poco saludables o simplemente no son agradables. Si bien el punto puede estar desacelerando y saboreando su comida, el mensaje general es que es posible amar lo que come y prioriza la nutrición para sentirse bien, y vivir una vida más satisfactoria no sujeta a culpa, juicio o restricción asociada con las opciones de alimentos. .

Esto es lo que necesita saber sobre la alimentación consciente, los beneficios para la salud que puede recargar de este enfoque, y cómo comenzar si es un principiante.

Definición de comer conscientes
Es fácil apresurarse a través de bocadillos y comidas sin parar para tomar una pausa y realmente pensar en lo que está comiendo. La comida consciente le pone en contacto con su comida y su nivel de hambre. «La alimentación consciente es un concepto y una práctica que está centrada en estar presente al mismo tiempo que hace elecciones en torno a la comida que comemos», dice Largeman-Roth.

En parte, se enfoca en lo que está comiendo y cómo sabe, pero también las sensaciones de su cuerpo al hacerlo, similar a la meditación. «La comida consciente está registrada con su cuerpo y en toda la comida», dice Jennifer Barnoud, RD, en la Universidad de Texas en Austin. Si bien la alimentación consciente a menudo está atada a comer sin distracciones, dice que todavía es posible estar presente y prestar atención a su comida, incluso si está revisando pausadamente correo electrónico o viendo la televisión, un punto que lo hace sentir más factible para más personas. .

Beneficios potenciales de la alimentación consciente
Incluso si no te conviertes en una alimentación consciente, adoptar algunos de los principios de desacelerar y afinarse en su cuerpo puede mejorar su salud y la forma en que se siente en su cuerpo. Este es el por qué:

Mejor digestión Cuando se ralentiza, mastices tu comida correctamente, lo que facilitará la digestión de su comida, dice Largeman-Roth.
Comidas más nutritivas «Cuando se registre con su cuerpo y su disfrute de la comida, obtiene una gran retroalimentación positiva», dice Barnoud. Coma más comidas llenas de nutrientes y se sentirá más energizado. Coma rápidamente comida rápida y puede notar que se siente lento y hinchado. Esta conciencia sirve como refuerzo para hacer elecciones más saludables la próxima vez. «Cuando comemos más alimentos nutricionalmente densos y cumplimos con nuestras necesidades de nutrientes, lo sentimos», dice ella.
Mayor satisfacción que se apresura a terminar su placa significa que ni siquiera puede recordar los sabores y texturas de sus factores de alimentos que pueden brindarle más satisfacción, dice Large-Roth.
Una relación de alimentos más saludable para comer, no se trata de masticar lentamente o registrarse con su hambre y detenerse cuando está lleno. Va más profundo que eso. «Al hacer cosas como plateando nuestra comida, sintiendo gratitud hacia los agricultores que lo han crecido, o las personas que lo han cocinado, con suerte, forjaremos una relación más saludable con la comida», dice Largeman-Roth.
Se ha demostrado que la alimentación consciente o intuitiva de la salud cardiometabólica mejora mejora los niveles de azúcar en la sangre en mujeres embarazadas, lípidos y presión arterial en adultos que tienen sobrepeso y marcadores inflamatorios en mujeres posmenopáusicas frente a las personas que no tomaron este enfoque de comer, según una revisión. de 10 estudios. Arriba flecha
Dicho esto, se mezclaron los resultados en estos estudios, por lo que se necesita más investigación. Pero si está aumentando su ingesta de alimentos más nutritivos, mientras se toma un enfoque de comer consentido, estos beneficios fisiológicos tienen sentido.

¿Puede la atención de la comida consciente con la pérdida de peso?
No necesariamente. Este enfoque a menudo se factura como la dieta de «plenitud del hambre», con la idea de ser que comer solo cuando tiene hambre y deteniéndose cuando se completan, evitará comer en exceso y, por lo tanto, ayudará a perder peso. Pero Largeman-Roth ha tenido clientes que han ganado y aquellos que han perdido peso. Además, los resultados de la investigación varían sobre si los enfoques para comer consentidos pueden ayudarlo a derramar libras.

Un estudio encontró que ser un comedor más consciente o que tenga conciencia consciente, mientras que comer no hizo que alguien en un programa de pérdida de peso sea más exitoso. Los investigadores especulan que la atención plena puede no haber sido lo suficientemente poderosa para cambiar los comportamientos de uno, aunque señalan que una limitación de su estudio fue que no proporcionaron entrenamiento con la atención plena. Estar enseñado cómo puede hacer una diferencia. Arriba flecha
Por el contrario, un metanálisis de 10 estudios concluyó que la alimentación consciente o intuitiva llevó a una pérdida de peso significativa en comparación con los grupos de control, y lo hizo de manera similar a otras dietas. ¿La captura? Esa pérdida de peso fue menor que una libra, y no hubo cambios en el índice de masa corporal, que los médicos usan para definir el sobrepeso y la obesidad, o en la circunferencia de la cintura. Se necesitan estudios a más largo plazo. 
Una revisión más positiva y un metanálisis de 18 estudios que involucran terapias basadas con la atención plena encontró que la pérdida promedio de peso fue de aproximadamente siete libras durante cuatro meses. La dieta tradicional y los programas de ejercicios estimulaban más pérdida de peso en comparación con la atención plena, aunque aquellos que usaban la atención plena continuaron perdiendo peso después del estudio, mientras que los que usaban los métodos tradicionales obtuvieron una pequeña cantidad. Los autores dicen que los resultados sugieren que la atención plena puede ser mejor para promover la pérdida de peso a largo plazo en comparación con los planes de dieta tradicionales.

Trastornos conscientes de la alimentación y la alimentación.
En algunos casos, la alimentación consciente puede ser una herramienta para la recuperación del trastorno alimentario, específicamente cuando se trata de un trastorno alimentario en exceso. «Nuestra cultura habla de alimentos de una manera que presenta la dicotomía de los alimentos buenos y malos. Tener esos juicios puede llevar a la culpa, restricción y sobreconstitución de los alimentos «, dice Barnoud, quien también es un dietista certificado por los trastornos alimentarios. Un metaanálisis encontró que aquellos que comenzaron a comer más con mayor tendencia, menos síntomas de trastorno alimentario en exceso en comparación con los grupos de control, aunque su peso no cambió significativamente. El trastorno de la alimentación de la flecha hacia arriba se asocia con el aumento de peso y potencialmente la obesidad. 
Además, la alimentación consciente es no juzgada y, por lo tanto, puede ayudar a eliminar la moralidad alrededor de comer esto o de esa comida. Con menos restricción, ya sea física o psicológica (pensando que no debería estar comiendo algo), puede recuperar cualquier confianza en el cuerpo perdido que le ayude a mejorar su relación con la comida, explica Barnoud.

¿Hay alguna desventaja para comer conscientes?
Realmente no. Pero una cosa que debe tener en cuenta: comer conscientes a menudo requiere tiempo y la disponibilidad para sentarse con su comida y prestar atención, a veces no está en un lugar en su vida, donde es factible. Si tienes niños pequeños, eso podría no ser factible, dice Largeman-Roth. Puede que sienta presión para hacer esta práctica perfectamente, aunque eso ciertamente no es el objetivo.

Comida consciente: cómo empezar.
Pruebe algunas prácticas para la alimentación consciente, y usted puede encontrar que puede ser una herramienta para sentirse más conectado con su comida y su cuerpo.

Lo esencial 
Barnoud sugiere seguir los conceptos básicos de los acrónimos, que le recordará qué hacer cuando se come con éxito: 
Respiración y vientre, déjesete conformarse con la comida. Siéntate en la mesa y toma cinco respiraciones profundas.
Evalúa Tome un ritmo para mirar su comida y note cosas como colores, formas y olores.
Reduzca la velocidad en lugar de comer rápidamente, muévase lentamente (coloque su horquilla entre las picaduras) para experimentar las texturas y los gustos de la comida.
Investigar tienes hambre? ¿Lleno? Regístrese con usted mismo durante toda la comida. Si todavía tienes hambre, sigue comiendo; Si no lo eres, date permiso para no terminar todo lo que queda en tu plato.
Mastica a fondo esto te ayudará a probar la comida mejor y desacatarte.
Saboree que su refrigerio o comida le traiga alegría. Tómese el tiempo para disfrutar de los gustos y experiencias de la comida (¿lo está disfrutando en la empresa de seres queridos o en silencio, comiendo solo?) Y piense en cómo sus opciones de alimentos también están honrando a su cuerpo y le dan lo que necesita en el momento.

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