- DIET Tricks to avoid gaining weight during confinement
- DIET: How we should eat to lose weight in a healthy way during confinement
Between four and eight. These are the kilos that, according to experts, we Spaniards will gain during confinement.
After the initial shock that prompted us to destroy the stocks of basic foods and toilet paper in supermarkets and overcome the adrenaline rush that pushed us to spend the day connected to online training, we trained in that delicate phase in which "I I deserve it "and" the body asks me to ".
Chocolate, sweets, alcohol and flour now lead some shopping lists that perfectly reflect our state of mind. Although we try to eat well, the so-called emotional diet (the one that seeks comfort in less healthy food) insists on pulling us to the dark side. Something, by the way, very human and absolutely understandable.
If we add to that the extra free time that the pastry chef is taking out that we all have inside, that we move just enough and that pajamas give much more scope to the expansion of meat than jeans, you don't have to be very smart to give yourself Realize that the issue can get out of hand.
Starting to count calories , in addition to being ridiculous, is not the solution. However, a first step to take charge of the situation would be to determine to what extent we eat what we need to live or we do it to calm our anxiety. It is about learning " to distinguish between physiological and emotional satiety, " explains Guillermo V. Rodríguez, vice dean of the College of Nutritionists of Madrid.
The mission is not easy despite the fact that, let's not fool ourselves, we all know perfectly well within ourselves what drives us to rob the fridge in search of sweets . To detect that emotional impulse it would also be worth, for example, to put into practice a trick that you will surely have read a dozen times during these days: "If you are hungry between hours drink a glass of water and wait a few minutes . If the feeling of appetite has disappeared is that you only had anxiety. " What's more, if you have already tried it, you will surely have experienced its effectiveness in your meat.
TEN TIPS
In any case, and although it may cost more than ever, good sense should mark our steps in the kitchen. Neither binge eating nor miracle diets are welcome in these moments when we have to be strong to face what comes.
To help us in the mission, the Spanish Society of Endocrinology and Nutrition (SEEN) has drawn up a list with 10 recommendations that will help us not to gain weight during quarantine. Here they go:
1. Plan the menus: organize your meals weekly or biweekly. Thus, in addition to reducing visits to the supermarket as much as possible by making them more efficient, we can choose foods well.
2. Avoid ultra-processed: although they are less perishable, avoid the temptation to buy them and thus you will not eat them.
3, Substitute sugary soft drinks : it is best to drink water, teas and natural juices.
4. Choose healthy and satisfying foods : nuts, lean meats, eggs and fish are the best options.
5. Prioritize whole grains: when choosing pasta, bread or rice.
6. Eat fruits and vegetables daily: it is essential. They can be packaged, frozen or boiled.
7. Healthy snacks: crudités, yogurt with seeds or fruits, bread with tuna or pickles are the best options.
8. Practice exercise daily: look for the option that best suits your physical condition and ask for advice if you need it.
9. Clear the mind: develop those facets that you always wanted to bring out. Take a healthy cooking course, for example.
10. In relation to the covid-19: take extreme care of your hygiene and, in case of any doubt, consult the doctor.
According to the criteria of The Trust Project
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