COMER CONSCIENTE
Os nutricionistas prestam muita atenção ao estudo das dietas para determinar qual é a mais eficaz, apesar dos resultados parecerem quase os mesmos: são eficazes no curto prazo e perdem a eficácia no longo prazo. Uma das abordagens alimentares mais estudadas nos últimos anos é a alimentação consciente.
O que é alimentação consciente?
A alimentação consciente é uma abordagem alimentar que se concentra na consciência dos indivíduos sobre a comida e em sua experiência. Não depende de calorias, carboidratos, gorduras ou proteínas. O objetivo não é perder peso mas sim incentivar as pessoas a aproveitarem o momento presente e sua plena presença no processo alimentar. Pelo contrário, as dietas tendem a centrar-se nas regras alimentares (o que comer, quanto comer e o que não comer).
Na alimentação consciente, o indivíduo concentra sua energia na valorização da experiência alimentar e não se preocupa em restringir a ingestão. O indivíduo escolhe o que e quanto comer e beber. Conforme mencionado anteriormente, as dietas para perda de peso geralmente são bem-sucedidas no curto prazo, mas muitas tendem a falhar com o tempo.
Dietas: sucesso e fracasso
Um traço comum para quem tem sucesso é a capacidade de prestar atenção à dieta alimentar e seguir o plano, seja ele qual for. Pode parecer óbvio, mas esta é a diferença entre comer “sem pensar” e comer consciente. A diferença com a alimentação consciente é que não se trata de regras ou diretrizes; em vez disso, trata-se de experiência individual. Ninguém tem sempre a mesma experiência com a mesma comida. A ideia é que as pessoas tenham suas próprias experiências e estejam no presente enquanto as vivenciam.
Comer consciente significa trazer plena consciência para cada prato ou pedaço de comida. Começa com o primeiro pensamento sobre a comida e dura até que a última mordida seja engolida e a consequência do episódio seja vivenciada. Aqui estão algumas das sugestões a seguir que são úteis para ensinar métodos para comer com atenção.
Antes de buscar algo automaticamente, pare e reserve um momento para perceber o que você está sentindo e o que você gostaria de preencher. Você está estressado, entediado, irritado ou triste? Você esta sozinho? Ou você está realmente com fome física? Esteja atento à sua reatividade e faça uma escolha. Deixe de lado outras distrações e preste atenção à sua alimentação.
Alimentação consciente: passos para ter consciência da comida
- Examine a superfície da comida - olhe realmente pela primeira vez para este curioso objeto;
- Cheire e observe como você reage;
- Role a comida entre os dedos e ouça o som que ela faz. Observe sua viscosidade;
- Coloque a comida entre os lábios e segure-a ali por alguns instantes. O que você percebe que acontece dentro de você?
- Deixe rolar de volta para a boca, mas não mastigue ainda, apenas role. Existe um gosto? Você saliva? O que você quer fazer?
- OK, morda, só uma vez. O que você percebe?
Após engolir, feche os olhos por alguns instantes para perceber as consequências do que acabou de vivenciar. Após cada mordida, verifique seu corpo para ver como você está se sentindo. Você já teve o suficiente? Precisa de mais? É hora de parar? Em seguida, passe para o que você escolheu.
O foco nas experiências sensuais de visão, audição, olfato, tato e paladar traz a plena consciência da comida no momento.. Este processo não lhe diz o que você deve vivenciar; apenas sugere que você observe sua própria experiência. O uso de qualquer uma dessas práticas pode ajudar a desenvolver uma abordagem consciente da vida, trazendo atenção total a cada momento, sem julgamento, enquanto mantém uma sensação de calma.
Benefícios da alimentação consciente
Embora o principal benefício não seja a perda de peso, ao usar essa prática é muito provável que você perca o excesso de peso. É por isso que foi demonstrado que a alimentação consciente retarda o consumo de uma refeição e permite registrar sentimentos de saciedade e maior controle sobre os alimentos. Além disso, um ritmo mais lento de alimentação reduz o consumo geral de energia, pois os indivíduos se sentem saciados com uma quantidade menor de comida.
Em relação à alimentação emocional, a atenção plena reduz a percepção equivocada de emoções como fome e, assim, interrompe o aumento da alimentação em resposta a sinais não físicos. Em resumo, a atenção plena incentiva os praticantes a viver plenamente cada momento e a apreciar a vida como ela é.
Quer aprofundar o tema com nossos nutricionistas? Marque já a sua consulta nutricional gratuita .
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