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Dejar de fumar y engordar es normal: consejos de una experta en nutrición para ganar poco peso David Bustamante, en un concierto reciente en Ponferrada Instagram: @aytoponferrada
Si conoces a alguien en tu entorno que haya dejado de fumar, es probable que hayas notado que ha subido un poco de peso. Lo hemos visto con David Bustamante, que ha tenido que comprobar cómo, al abandonar este hábito tan poco saludable, ha recibido críticas por su cambio de aspecto . Al margen de que deberíamos empezar a abandonar el 'body shaming', lo cierto es que dejar de fumar es una excelente decisión . Si eres fumador/a y te lo estás planteando, puede que el aumento de peso te frene. ¿Cómo lograrlo y reducir al máximo ese aumento de peso? Tenemos buenas noticias. ¡Sigue leyendo!
David Bustamante reflexiona sobre los comentarios que despierta su físico
Se engorda poco (si lo hacemos bien) y se pierde rápido el peso ganado Según una investigación publicada en el 'British Medical Journal', que analizó 62 estudios clínicos, mayor parte del peso se gana a los tres meses, y la media es de algo menos de 5 kg, tal como se señala desde el Hospital Universitario La Paz de Madrid, si bien hay gente que llega a ganar 10 . Sin embargo, este porcentaje es muy bajo (13%), más bajo aún de los que pierden peso después de dejar de fumar, que los hay: un 16%.
Pero centrémonos en los kilos de más, esos que pueden llegar a 'preocuparnos'. Para empezar, ¿por qué engordamos cuando dejamos de fumar? La técnica superior en Dietética Sandra Román nos da las pautas: "La nicotina acelera el metabolismo en reposo entre un 7 y un 15% ", indica, lo que implica que, cuando abandonemos el tabaco, el metabolismo se va a ralentizar . "Además, reduce las ganas de comer. Cuando dejamos de fumar se vuelve a tener gusto y olfato, o al menos mejoran, por lo que la comida nos sabe mejor".
Cigarrillos y colilla Pexels
"Se cambia una pulsión por otra. Fumar es un hábito instaurado, el cerebro se siente incómodo y reticente a dejar algo que ya conoce", explica, y por último tenemos el síndrome de abstinencia, que nos causa ansiedad. "La ansiedad activa la grelina [hormona que activa el apetito] , lo que implica más hambre". A todos estos motivos, Sandra Román añade otro: "La llamada 'gratificación oral' o necesidad de tener algo en la boca".
Según la guía elaborada por el Moffit Cancer Center, hospital estadounidense especializado en el tratamiento del cáncer, a los seis meses de haber abandonado el tabaco se puede revertir esa ganancia de peso. ¿Cómo ganar el mínimo posible y cómo perderlo? Nuestra nutricionista nos lo explica.
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Pautas para ganar poco peso: hábitos que funcionan Llegados a este punto nos enfrentamos a una ganancia de peso que será mínima si seguimos los consejos que nos indica Sandra Román: "Uno que no es nutricional, pero es muy importante: hacer ejercicio físico. Otro hábito sin el cual no hacemos nada es descansar correctamente [no dormir bien activa la grelina anteriormente mencionada y querremos comer más y peor]". Hidratarse correctamente , evitar el alcohol (que suma calorías vacías) y aumentar la ingesta de frutas, verduras y legumbres son otros de los consejos que nos da esta dietista, que nos anima a practicar el 'mindfulness eating' para evitar el picoteo. Y ¿qué es el 'mindfulness eating'? Pues, en esencia, comer con consciencia plena, teniendo presente en todo el proceso de nutrirnos lo que nos llevamos a la boca, cómo lo cocinamos y masticamos, qué alimentos escogemos… Es decir, buscar tener una relación saludable con la comida .
Mancuernas y fitball, zapatillas y báscula de fondo Pexels
Lo que Román recomienda encarecidamente en este proceso de abandono del tabaco es "no hacer dieta ni ponerse a dieta , ni menos aún empezar la dieta que le funciona al vecino o a tu prima". Lo mejor es "reducir un poco las raciones y/o utilizar el método del plato o plato de Harvard [la mitad del plato para vegetales, un cuarto de plato para hidratos complejos como pan, pasta o patata, y otro cuarto para proteínas de origen animal]". Si nada de esto funciona o la fuerza de voluntad para dejar el tabaco decae, lo mejor es, recomienda Sandra, "pedir ayuda profesional".
¿Qué alimentos deben estar entre nuestros favoritos? Sandra Román explica que no hay que agobiarse demasiado por lo que se come en estos primeros compases: "Lo que sí debemos hacer es trabajar el atracón ", es decir, no darnos festivales de ultraprocesados que activarán el ciclo de recompensa-culpa por romper la dieta. Cuando sintamos hambre, "lo ideal es consumir alimentos ricos en fibra", que nos van a ayudar en este proceso de cambio de hábitos.
Plato con vegetales y cereales Pexels
Y, sobre todo, no te agobies: unos kilos de más se pierden, pero el tabaco te destruye Cuando estés pensando en que ese vaquero ahora te aprieta un poco más, enfoca en esto: los beneficios de dejar de fumar son infinitamente superiores a los perjuicios de unos kilos ganados. Mejora nuestra salud cardiovascular, nuestra presión arterial, disminuye el riesgo de cáncer y de accidentes cerebrovasculares, se ganan años de esperanza de vida… ¡Que un par de kilos no te bajen de tu propósito!
David Bustamante reaparece en un concierto en Ponferrada (Imagen de Instagram: @aytoponferrada)
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