miércoles, mayo 04, 2005

Las reglas de la inducción

Estas son las normas a cumplir para poder seguir con éxito la fase de inducción de la dieta Atkins, según se explica en el libro:

1. Tome tres comidas regulares al día o cuatro o cinco de menor cantidad. No se salte las comidas ni deje que transcurran más de seis horas sin comer.

2. Coma con toda libertad las grasas y proteínas de aves, pescado, marisco, huevos y carne roja, además de la grasa pura y natural de la mantequilla, mayonesa, aceite de oliva, aceite de alazor, aceite de girasol y otros aceites vegetales (en especial los prensados en frío).

3. No tome más de 20 gramos de hidratos de carbono al día en forma de ensaladas verdes y verduras. Puede tomar, aproximadamente, tres tazas de ensalada, o dos tazas de ensalada y una de verduras (ver la lista de verduras permitidas).

4. No coma nada de fruta, pan, pasta, cereales, féculas ni productos lácteos aparte de queso, nata o mantequilla. No tome frutos secos durante las dos primeras semanas. Los alimentos que combinan proteínas e hidratos de carbono, como garbanzos, judías y otras legumbres, no están permitidos en esta fase.

5. No coma ningún alimento que no se encuentre en la lista de los permitidos. Es decir, nada de nada. El argumento "este trocito no me hará daño" significaría el fracaso en esta fase de Atkins.

6. Ajuste la cantidad de comida a su apetito, sobre todo cuando éste empiece a disminuir. Si tiene hambre coma la cantidad que le haga sentir satisfecho pero no harto. Si no tiene hambre, coma un aperitivo bajo en hidratos de carbono para acompañar sus suplementos nutricionales.

7. No dé por sentado que un alimento no tiene hidratos de carbono: lea la etiqueta. Consulte la tabla de hidratos de carbono si es necesario.

8. Coma cada vez que quiera, pero esté alerta con los hidratos de carbono escondidos en salsas. Las salsas se preparan muchas veces con harina de trigo o fécula de maíz (Maizena), y a menudo el azúcar es también uno de sus ingredientes.

9. Evite los alimentos y bebidas endulzados con aspartamo. Utilice sucralosa o sacarina. Cuéntelo como un gramo de hidratos de carbono.

10. Evite el café, el té y los refrescos que contengan cafeína. Se ha demostrado que el exceso de cafeína provoca una bajada en los niveles de azúcar, lo que podría provocarle ansia de azúcar.

11. Beba al menos ocho vasos de agua cada día para hidratar el cuerpo, evitar el estreñimiento y eliminar los subproductos de la combustión de la grasa.

12. Si padece de estreñimiento, tome una cucharada al día de zaragatona en una taza de agua. También puede mezclar semillas de linaza con un batido, o salvado de trigo con la ensalada y verduras.

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SE PUEDE TOMAR MATE EN LA ETAPA DE INDUCCION?

 
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