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En qué horario comer para estar en forma

De acuerdo con varios estudios, los horarios –y los ayunos prolongados– influyen en que ganemos peso o no.

La ciencia nos dice que, efectivamente, hay una relación directa entre las horas a las que comemos y nuestro peso. Escoger bien cuándo consumimos alimentos es casi tan importante como nuestra dieta. Investigadores del Instituto Salk de Estudios Biológicos, en California, han demostrado que comer siempre a la misma hora y alargar el periodo de ayuno nocturno hasta dieciséis horas reduce el riesgo de obesidad y diabetes, incluso si llevamos una dieta rica en grasa.

peso_salud_ayuno
Sería óptimo:

  • Desayunar en la primer hora luego de despertar.
  • Almorzar o snack, a las 11.00 de la mañana,
  • comer a las 15.00,
  • cenar a las 19.00 y
  • No tomar nada hasta las 11.00 del día siguiente.

Trabajos similares indican que así quemamos de noche la llamada grasa marrón o parda y controlamos los niveles de glucosa y de colesterol. Hay otras estrategias para mantenerse delgado basadas en el reloj.

Una investigación conjunta de las universidades de Murcia, Harvard y Tufts ha demostrado que quienes están a dieta y comen antes de las tres de la tarde pierden más peso que quienes lo hacen después.

Esto, según los investigadores, indicaría que el horario afecta al funcionamiento de los ritmos biológicos circadianos y por consiguiente, altera el metabolismo.

Y si lucir bien no es suficiente, toma nota de un estudio con moscas de la Universidad de San Diego: limitar las horas a las que comen a un periodo de doce horas diarias protege sus corazones del envejecimiento, lo que podría explicar por qué en estudios con humanos se ha detectado que cenar muy tarde aumenta el riesgo de cardiopatías.

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