Dieta para hombres: cómo perder la barriga en una semana
Cuando hablamos sobre dietas lo hacemos sin diferencias entre sexos. Y es lógico. Lo que es sano para los hombres es sano para las mujeres. Pero si lo que buscamos es estilizar la figura, la cosa cambia. La grasa no se acumula de la misma forma en ambos sexos. Los hombres tienen una mayor tendencia a acumular grasa por encima de la cintura, en la barriga (a diferencia de las mujeres, que la acumulan en la cadera y los muslos), algo que no sólo es poco estético, además es peligroso.
Los hombres de mediana edad que acumulan demasiado peso por encima de la cintura tienen más posibilidades de sufrir problemas cardiacos y diabetes tipo 2. ¿Cuándo deberíamos empezar a preocuparnos? Según la nutricionista británica Vicki Edgson, en el momento en que el diámetro de nuestra barriga sea 10 cm más grande que del nuestra cadera.
Hay muchas cosas que pueden hacer que aumente nuestra grasa abdominal: el sedentarismo, los menús del día, la comida rápida –y sus ingentes cantidades de azúcar y sal–, el alcohol e, incluso, el estrés. Edgson propone, para todos aquellos quieran reducir las dimensiones de su barriga, una dieta de 7 días, con la que se pueden perder entre 2 y 3 kilos y entre 5 y 10 centímetros de envergadura alrededor del estómago.
Se trata de una dieta de choque, que elimina por completo los carbohidratos refinados, el azúcar y el alcohol, pero no es demasiado restrictiva en calorías. Edgson asegura que a los hombres les conviene seguir una dieta específica para reducir la grasa abdominal, que se centre en el consumo de proteína animal, lo que permite construir músculo a la vez que se quema grasa.
La dieta, además, se centra en eliminar el conocido como colesterol, “malo” (LDL), presente en las grasas saturadas, y potenciar el consumo del “bueno” (HDL), que se encuentra en el pescado, los frutos secos y los granos.
Las 15 claves de la perfecta dieta masculina
Aunque Edgson ha diseñado la dieta de siete días con unos alimentos y raciones concretas, cree que la mejor dieta para los hombres debe diseñarse según una serie de normas, que resume en 15 puntos, los cuales pueden seguirse en la dieta de mantenimiento que sigue a su plan de acción de una semana.
1. Di no al pan
Y los sándwiches, los cereales, la pizza y la pasta. Edgson asegura que quitar estos carbohidratos de la dieta hace que nos sintamos más enérgicos.
2. Di sí a la proteína
Toda la proteína animal está permitida, porque contiene los ocho aminoácidos esenciales para nuestro cuerpo, que sólo podemos obtener a través de la dieta. También están permitidos los huevos y la casquería (que es una buena fuente de vitaminas B y D).
3. Come cada cuatro horas
Hay que evitar tener hambre, para no caer en la tentación. Por ello Edgson recomienda comer algo cada cuatro horas: frutos secos, barras de cereales, legumbres… Son comidas que contienen muchos minerales, como el magnesio, que se desgastan mucho cuando estamos sometidos a situaciones de estrés.
4. Los lácteos están permitidos
Los lácteos pueden consumirse en esta dieta, pero sólo en su forma natural, nunca azucarados. El queso debe consumirse con moderación. Los helados son el único lácteo que no está permitido, pues contienen siempre mucha azúcar.
5. Come pescado
Todo el pescado está permitido, incluso a diario, pero sólo se pueden tomar dos raciones de marisco a la semana, pues tiene mucho colesterol “malo”.
6. Elige vegetales que crecen sobre la tierra
Los vegetales que crecen sobre tierra tienen un menor índice glucémico que los que crecen bajo tierra, por lo que liberan su energía durante un periodo mayor. En la dieta no están permitidas las patatas, los nabos, las remolachas y las zanahorias. El resto de verduras deben tomarse a diario.
7. Come legumbres
Las legumbres son ricas en proteínas vegetales. Además de las judías, los garbanzos y las lentejas Edgson recomienda el consumo de quinoa, que se puede añadir a las ensaladas o como guarnición.
8. Potencia las ensaladas
Las ensaladas son la comida perfecta de esta dieta, pero es recomendable que vayan bien surtidas para que podamos tomarlas como plato único. La nutricionista recomienda añadir a las ensaladas algo de proteína (ya sea atún, pollo o pavo), frutos secos o queso, para evitar que nos quedemos con hambre.
9. Come manzanas, no plátanos
La fruta está limitada en la dieta, debido al azúcar que contiene. Lo más recomendable son las manzanas, las peras y los frutos secos. El plátano no debe comerse nunca, dado su alto índice glucémico.
10. Nunca comas en el chino
La comida asiática (india, tailandesa, vietnamita y china) está prohibida en esta dieta, pues suele contener grandes niveles de azúcares añadidos, aditivos y espesantes. El arroz no está permitido en ninguna de sus formas.
11. Bebe agua
Debes beber, como mínimo, dos litros de agua al día, sobre todo por la tarde, cuando la fatiga hace que te deshidrates más. Si tienes hambre fuera de las cuatro comidas del día, bebe agua: aunque parezca una perogrullada, mucha gente confunde hambre y sed. Los zumos están prohibidos, pues contienen demasiada azúcar. Los tés pueden ayudarte a beber más agua, pero no debes añadirles azúcar.
12. No tomes productos light
Muchos productos ‘light’ reducen la grasa añadiendo azúcar o sal, lo que no es recomendable para esta dieta. Para que no haya dudas, lo mejor es evitarlos.
13. Elije métodos de cocción adecuados
A la hora de cocinar puedes realizar los platos a la plancha, hervidos, tostados, horneados y al vapor. Nunca debes freír.
14. No bebas alcohol
Durante los siete días de dieta no debes beber nada de alcohol.
15. Todo el azúcar está prohibido
No sólo debes evitar añadir azúcar al café, además está vetada la miel, los zumos, la mermelada, los refrescos y todos los alimentos procesados que contengan azúcares añadidos. Si tu cuerpo te pide dulce a toda costa tienes como alternativa la canela, la nuez moscada, el anís, la vainilla y, claro está, todas las frutas permitidas.
Un ejemplo de dieta de siete días
La dieta de los siete días se puede configurar de múltiples formas, pero Edgson propone esta como ejemplo. Siguiendo las 15 reglas se pueden intercambiar las comidas, siempre que se respeten las cantidades.
Día 1
Desayuno
- 2 huevos revueltos con dos puñados de espinacas (cocinadas a la vez).
- 1 manzana.
- Un té o mate.
Comida
- Una caja de sashimi o una ensalada con hummus.
- Una manzana.
Merienda
- Un puñado de frutos secos.
- A lo largo de la tarde, una botella de agua grande o dos tés.
Cena
- Un filete de 225g a la plancha, con ajo y/o jengibre, acompañado de vegetales salteados (brócoli, esparragos, espinacas…).
Día 2
Desayuno
- 115g de salmón ahumado.
- Té o café.
Comida
- Una pechuga de pollo a la plancha, acompañada de vegetales salteados o una ensalada de legumbres.
- 1 pera.
Merienda
- 1 pequeño paquete de palomitas.
- 1 botella de agua.
Cena
- 115 gramos de jamón o pavo en lonchas, acompañados de dos puñados de repollo, puerro y ajo, al vapor o la sartén.
Día 3
Desayuno
- Un bol de quinoa con canela y frutas del bosque.
- Té o mate.
Comida
- Ensalada de tomate, cebolla y aceituna negras.
- 1 manzana.
Merienda
- Un bol de judías edamame (un conocido aperitivo japonés).
- Una botella de agua.
Cena
- 170g de calamares a la sartén, con cebolla, tomate, pimienta y comino.
Día 4
Desayuno
- 4 arenques ahumados o 2 caballas a la parrilla, con limón. Una ensalada.
- Té verde.
- 1 manzana.
Comida
- 450 o 500g de crema de calabaza, con dos cucharadas de quinoa.
- Té verde.
Merienda
- Una barrita de cereales.
- Una botella de agua para la tarde.
Cena
- Un picantón asado con repollo, puerro y ajo o un salteado de verduras con ajo, jengibre y lentejas.
Día 5
Desayuno
- 2 manzanas asadas, con anís, canela y nuez moscada y cuatro cucharadas de yogur griego.
- Té verde o café.
Comida
- 115 gramos de ternera, con ensalada.
- 1 manzana.
Merienda
- Un paquete pequeño de almendras.
- Una botella de agua para la tarde.
Cena
- Una lubina a la parrilla, con limón, olivas y alcaparras, acompañada de calabacines fritos o calabaza al horno.
Día 6
Desayuno
- 2 huevos escalfados con dos puñados de espinacas, con nuez moscada y pimienta.
- 1 manzana.
- Un té verde.
Comida
- 115g de ternera o 1 pechuga de pato, acompañado de una ensalada con legumbre o humus.
- 1 manzana.
Merienda
- Una sopa minestrone.
- Una botella de agua para la tarde.
Cena
- 3 chuletas de cordero a la parrilla (sin la grasa) con una picada de perejil, orégano, romero, tomillo y aceite, acompañada de dos puñados de judías verdes o guisantes.
- 1 manzana.
- Té verde.
Día 7
Desayuno
- Champiñones a la parrilla, con ajo y cebolla, tomate picado, y un huevo duro.
- 1 manzana.
- Té verde.
Comida
- Una hamburguesa de ternera, sin pan, pero con lechuga, tomate y pepinillo, acompañada de una ensalada verde.
- Té verde.
Merienda
- Un puñado de frutos secos.
- Una botella de agua para la tarde.
Cena
- Salteado de vegetales con ajo y jengibre y gambas.
- Té verde.
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