Hacer dieta puede ser decepcionante. Las dietas de moda en particular ofrecen grandes promesas. Te convencen de que no solo perderás peso, sino que hacerlo a su manera te conducirá a una mejor salud e incluso a una vida mejor. Rara vez es así, y más a menudo pueden conducirlo por un camino de dieta yo-yo que es peligroso e incluso puede llevarlo a aumentar más de peso que cuando comenzó.
La alimentación intuitiva (IE), por otro lado, es todo lo contrario de la dieta , pero los expertos dicen que realmente te ayuda a vivir una vida más completa.
¿Qué es la alimentación intuitiva y cómo entró en escena exactamente?
Podrías llamar a IE la anti-dieta. A diferencia de los planes de comidas que marcan ciertos grupos de alimentos o macronutrientes (carbohidratos, proteínas y grasas) como malos y se basan en decirte a ti mismo «no», el IE se trata de tratar a tu cuerpo con amabilidad. «IE es un marco de alimentación para el cuidado personal en el que usted es el experto en su cuerpo», dice Evelyn Tribole, RDN , que tiene práctica privada en Newport Beach, California.
Ella, junto con Elyse Resch, RD, acuñó el término «alimentación intuitiva» en 1995 y fue autora del innovador libro Alimentación intuitiva: un enfoque revolucionario contra la dieta , que ahora se encuentra en su cuarta edición. También escribieron The Intuitive Eating Workbook: Ten Principles for Nourishing a Healthy Relationship With Food , que es citado regularmente por la nueva ola de dietistas registrados que se están moviendo hacia un enfoque no dietético en sus prácticas. Tribole y Resch también han creado una baraja de cartas, un diario y otros libros centrados en la alimentación intuitiva.
¿Cómo funciona y cómo se compara con los planes de dieta populares?
Antes de profundizar en cómo funciona, es importante aclarar algo: IE no es en absoluto una dieta. Puede que IE haya existido durante casi 25 años, pero debido a que ahora está ganando popularidad, «la cultura dietética lo está asimilando como una dieta, lo cual es desafortunado», dice Tribole. IE a menudo se llama una dieta de «llenura de hambre», pero eso impone restricciones en el enfoque. IE tiene que ver con la compasión.
Nacimos sabiendo comer. Tribole dice que IE te conecta una vez más con este superpoder. IE se basa en la idea de «conciencia interceptiva». En pocas palabras, es una conexión o escuchar las sensaciones físicas de su cuerpo. ¿Qué dice tu cuerpo que necesita ahora? ¿Un bocadillo? ¿Una comida? ¿Un panecillo? ¿Una ensalada? Comerá cuando tenga hambre y se detendrá cuando se sienta lleno (independientemente de cuánto quede en su plato). Esto es independientemente de la hora del día (muchas personas comen según el reloj y esperan hasta que se les «permita» volver a comer), lo que ya haya consumido más temprano en el día o ayer, o lo que su colega, amigo o familiar está o no está comiendo.
«Es una práctica sobre aprender a escuchar las señales de su propio cuerpo al tomar decisiones sobre los alimentos, en lugar de seguir la dirección de fuentes externas, que es lo que hace la gente cuando hace dieta», dice Bonnie Giller, RDN , autora de Enjoying Food Peace: Recipes and Sabiduría intuitiva de comer para nutrir su cuerpo y mente y un dietista con sede en West Hempstead, Nueva York.
¿Hay alguna desventaja en practicar la alimentación intuitiva en lugar de una dieta tradicional?
Si proviene de un entorno de dieta, es posible que dude en deshacerse de todas las reglas de dieta reconfortantes que le dicen qué comer y qué evitar. También puede resultarle angustioso cambiarse a IE porque los RD no pueden predecir qué sucederá con su peso. “Le digo a la gente que en realidad no sabemos lo que hará tu cuerpo, solo tu cuerpo lo sabe. Tienes un modelo genético de la forma, el tamaño y el peso que la naturaleza pretende para tu cuerpo”, dice Giller. En resumen, es posible que pierda peso si está por encima de ese «rango establecido», lo gane o permanezca igual.
“Mucha gente tiene la suposición de que IE se trata de perder peso, o si no estás perdiendo peso, no lo estás haciendo bien. No puedo enfatizar lo suficiente que no se trata de perder peso”, dice Tribole.
La idea de que el peso de su cuerpo puede restaurarse a donde es más cómodo no es un inconveniente real, pero puede sentirse así si ha estado a dieta crónicamente.
También existe el temor de cómo cambiarán sus hábitos alimenticios una vez que deje de seguir las reglas de la dieta. ¿Te sentarás y comerás donas y helado todo el día? “Le digo a la gente que es posible que una vez que te des permiso incondicional para comer, quieras comer los alimentos que antes considerabas “malos”. Pero con el tiempo, esto se normaliza. Una vez que pueda tenerlo cuando lo desee, no querrá comerlo todos los días”, dice Giller.
Finalmente, IE no ignora la nutrición. Más bien, es una nutrición ‘suave’. “Animo a las personas a usar el sabor y la nutrición para ayudar a guiar la elección de alimentos”, agrega Giller.
¿Cómo saber si la alimentación intuitiva es el enfoque adecuado para usted?
Si está cansado de la montaña rusa de las dietas y los intentos de perder peso lo hacen sentir aislado o infeliz, recurrir a una alimentación intuitiva puede beneficiar tanto su salud psicológica como física. “Me gusta preguntar a las personas [que están interesadas en iniciar IE], ‘¿Qué te ha mostrado tu propia experiencia con las dietas?’”, dice Tribole. Cuando estás restringiendo la comida, con miedo de ir a eventos sociales donde hay comida, o contando calorías o macros, ¿Cómo te hace sentir?
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