Az egymillió forintos kérdésre adunk ma választ, ami fogyókúrázás során nyár témában garantáltan felmerül. Eleve vitatott téma, hogy nyáron érdemes-e belekezdeni a fogyókúrába, hiszen egy már meglévő diétát tartani is nehezített pálya.
Viszont a nyár és a nyaralás elsősorban a pihenésről, feltöltődésről és új ízek, élmények felfedezéséről szól, pláne, mikor más tájakra utazunk. Ezért a nagy kérdés, hogy ilyenkor mi a jobb, ha ellenállunk a finom ételeknek és italoknak vagy belefér egy pár csalónap az életbe?
Válaszunk nagyon röviden: belefér.
Aki kíváncsi a hosszabb válaszunkra, az azt is megtudja majd, hogy milyen hozzáállással lehet úgy élvezni a nyaralást, hogy a visszatérés a hétköznapi rutinhoz ne legyen olyan kínkeserves. Legalábbis, ami a diétát illeti.
Fordulj Pongrácz Adrienn dietetikusunkhoz étrenddel kapcsolatos kérdéseiddel!
Adrienn szakértő támogatást nyújt:
- Életmódváltásban, testsúlycsökkentésben
- Onkológiai betegek táplálkozásában (kezelések, beavatkozások előtt, alatt, után)
- Inzulinrezisztencia, PCOS, cukorbetegség étrendek kialakításában
- Emésztőszervrendszeri betegségekhez társuló diéták megalkotásában
- Táplálékintoleranciák-, érzékenységek étrendjének felépítésében
- Alternatív és divatdiéták értékelésében
Diéta nyaraláskor: 5 tipp a sikerélményhez
1. Az elért eredményeid lebegjenek a szemeid előtt, ne a kísértés
Talán az egyik leghatékonyabb szupererő bármilyen diétázásban a tudatosság, így egy ilyen helyzetben is erre kell építeni a stratégiát. Az úgynevezett csaló étkezések okozta demotivációs spirál könnyen elkerülhető, ha a valós eredményeidre koncentrálsz. Hatalmas akaraterőt tud mozgósítani az, hogy nem kérdéses számodra: a kitartó diétázás meghozza a gyümölcsét – legyen az súlycsökkenés, izomtömeg-növekedés vagy jobb közérzet. Így kevésbé leszel hajlamos engedni a kísértésnek. Ez különösen fontos szempont nyaralás alatt, hiszen a tengernyi új és színes inger, valamint a tömegnyomás is a megszokott étrended ellen játszik.
2. Keretezd át: használd motivációs célra a kilengést
Engedj időről időre a csábításnak akár már nyaralás előtt hétvégente is, ha az ezáltal nyert felszültségoldásból lendületet kapsz. Ha egyszer-egyszer eszel olyat is, ami amúgy nem illeszkedik szervesen a diétába, akkor azt tedd teljes tudatossággal, és ne csalásként gondolj rá, hanem jutalmazásként. Ez is segíthet abban, hogy ne csússz bele meggondolatlanul egy rossz habitusba, hanem engedélyezz magadnak egy kirándulást a diétából, anélkül, hogy elvesztenéd az irányítást az étrended felett. Viszont azt ne feledd, hogy ez a jutalmazó evés kétélű fegyverként működik, vagyis ha bölcsen használod, akkor eszköz a legjobb formád eléréséhez, de könnyen visszájára fordulhat, ha nem jól használod.
3. Figyelj oda az emésztést érintő hatásokra
A nyaralás alatt félbeszakított diéta rövid távon emésztési problémákat eredményezhet, ha nagyon átesel a ló túloldalára. A megnövekedett cukor- és zsírfogyasztás, az alkohol és a feldolgozott ételek túlzott bevitele válogatott emésztési turbulenciákhoz vezethet. Ki szeretne éppen nyaraláskor felpuffadni, gyomorégéssel vagy épp hasmenéssel tönkretett közérzettel utazgatni. Ezért a mértéktartás a fő irány, a legjobb, ha mindenre előre felkészülsz elméletben, és megtervezed még a jutalmazó, diétán kívüli ételek kategóriáit is. Odafigyelés nélkül bizony egy hét alatt is felléphet súlygyarapodás, ami inkább a megváltozott étrend miatti vízvisszatartással van összefüggésben, ezért ne riadj meg nagyon. Egy nyaralás alatt ugyan nem alakulnak ki komoly, maradandó egészségügyi problémák, de például az éhségérzet és teltségérzet szabályozásában érintett hormonális egyensúly már ilyen rövid idő alatt is jelentősen felborulhat, ami hosszabb távon kockáztathatja a diétás céljaidat.
4. Gyakorlati tanácsok a nyaralás tervezésére
Tervezz előre, hogy ne boruljon fel teljesen az étrended. Készülj fel az új helyzetekre, kicsit járj utána annak, hogy milyen lehetőségeid lesznek a nyaralás alatt az egészségesebb és a kevésbé egészséges opciók választékára. A „jutalomnapokat” tartogasd arra az esetre, amikor nagyon korlátozottak a lehetőségeid, például a strandon, és bátran élvezd ki a helyi strandételek bűnös élvezeteit, ha épp ahhoz van kedved. Semmiképp ne ess pánikba utána, és ne kezdj el koplalni, mert az egy rossz folyamathoz vezethet.
5. Visszatérés a hétköznapokba
A nyaralás után a célok realitásán legyen újra hangsúly, tűzz ki hosszú távon megvalósítható célokat, amelyeket napi rutinra is le tudsz fordítani. Türelemmel és kedvességgel fordulj önmagad felé, ne légy túl szigorú. Egy helyesen felépített étrendbe mértékkel beilleszthető a csaló nap, de csakis szakértő átgondolás mentén. Ha szükséges keress előzetesen egy dietetikust a tervezéshez, de utólag is jó megoldás a motiváció visszaszerzésére, egy egészséges restarthoz.
A dietetikus is azzal a tanáccsal fog elengedni a nyaralásra, hogy élvezd azt, és ne aggódj túl sokat a diétád miatt – a lényeg az egyensúly, a tudatosság és a hosszú távú egészség megtartása.
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