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Tips para comer sano en vacaciones

 Las vacaciones siempre invitan a poner en pausa buenos hábitos de alimentación y entrenamiento. Lo primordial es que durante esta pausa no comas -como si no hubiera un mañana- todo lo que no has comido en el año. Se ha comprobado que en períodos vacacionales de 2 semanas, la gente llega a subir entre 2 y 4 kilos de peso. Así que ¡haz cuentas..!

Van recomendaciones para “portarte mal” sin que al regresar de las vacaciones estés triste y desesperado

1- ¡Ahorra! Evita excederte en todas las comidas del día: Si piensas cenar delicioso, desayuna y come ligero (verduras y evitar excederte en harinas y alimentos fritos).

2- ¡No olvides las colaciones! A media mañana o tarde, come algo que ayude a que al llegar al siguiente tiempo de comida no te quieras comer una res entera.

Receta-smoothie-bowl-de-moras

3- Es mejor empezar bien el día y mucho más fácil “cuidarte” en el desayuno. Aunque el buffet sea amplio y delicioso. Inícialo al revés. Es decir, empieza por el plato fuerte: omelette o quesadillas al comal. Luego come la fruta y/o el pan. Así tu cuerpo acumulará menos grasa corporal. Si te encanta, media pieza o un pan dulce miniatura es más que suficiente.

tips-para-no-engordar-en-vacación

4- ¡Evita los jugos! son muchas kcal y pocos nutrientes, generalmente como se preparan tiempo antes, pierden sus propiedades y es prácticamente pura azúcar. Prefiere la fruta; en general 1 pieza de fruta equivale a ½ vaso (120 ml) de jugo.

tips-para-no-engordar-en-vacación

5- Si eres fan de los postres o pan dulce cómelos sólo una vez al día y de preferencia no por la noche.

tips-para-no-engordar-en-vacación

6- Si te encantan los refrescos, 1 vaso al día (240ml) no está tan mal. Y si es Light ¡hasta 2!

7- Si vas a algún destino de playa y andarás en traje de baño, evita las harinas (pan, cereales, arroz, pasta, galletas) antes de “encuerarte”. ¡Te inflamarán y el abdomen que buscas lucir no será tan espectacular!

tips-para-no-engordar-en-vacación

8- Si sales a bailar o a fiestas ¡No bebas! Pero si te gusta -muy mal-:  Toma 1 trago por hora máximo, de whisky, vodka, tequila o ron. De preferencia, combinados con agua natural o mineral.

cuanto-engorda-el-alcohol 2

9- ¡Quédate con hambre! Aunque tengas la opción de comer de más, como pasa en los buffets,trata de quedarte con un “huequito” en el estómago. La sensación de saciedad tarda en llegar al cerebro entre 15 y 20 minutos.

10- ¡Pide a la carta! Comerás igual de delicioso y en cantidades más convenientes.

Y ¡Come sin culpas! Recuerda que la clave es la moderación. Puedes comer de todo con medida y de preferencia no en el mismo día. ¡Cuéntanos cómo te fue!

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