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Perdere peso: perché le diete falliscono?

da | Feb 21, 2023 | Sovrappeso e obesità

Perdere peso: perchè le diete falliscono? La maggior parte delle persone che hanno bisogno di perdere peso velocemente si chiede perchè nonostante gli sforzi  le diete falliscono. Spesso si tende a pensare che una dieta efficace per perdere peso sia basata sul ridurre drasticamente la quantità di cibo e aumentare il tempo da dedicare all’attività fisica il tutto condito da una giusta dose di forza di volontà, ma non è così.

La trappola delle diete ipocaloriche

Ci si lascia attrarre da diete ipocaloriche per perdere peso in tempi rapidi o dai prodotti della Diet Industry (pasticche bruciagrassi, pasti sostitutivi, bibitoni iperproteici) che promettono dimagrimenti miracolosi in pochissime settimane inconsapevoli che proprio questi regimi restrittivi per dimagrire, ripetuti nel tempo, sono la causa del proprio sovrappeso.

Chi ha sperimentato questo tipo di strategie per dimagrire sa che si sono rivelate fallimentari e che una volta ripreso a mangiare secondo le proprie abitudini ha recuperato il peso iniziale con gli interessi, ma non ne conosce il motivo. Qui di seguito ti spiego quale meccanismo innesca una dieta restrittiva e le conseguenze su corpo e psiche.

Gli effetti fisici e psicologici delle diete restrittive

Dopo una fase iniziale in cui si è in grado di controllare la propria alimentazione ipocalorica sostenuti dall’entusiasmo di una rapida riduzione di peso (dovuta soprattutto alla perdita di acqua e muscoli e solo in minima parte di grasso corporeo), si assiste ad una battuta di arresto del dimagrimento. Esso è causato dal rallentamento del metabolismo, nonostante si continui a seguire il regime alimentare restrittivo.

Il corpo infatti è come se andasse in modalità di risparmio energetico rallentando tutte le sue attività per non soccombere alla mancanza di cibo.

A questo meccanismo biologico si aggiungono anche fattori di natura psicologica e sociale a contrastare il dimagrimento.

La restrizione porta a sperimentare:

  • Senso di stanchezza e frustrazione derivante dal dover seguire scrupolosamente le indicazioni dietetiche senza peraltro riuscire più a perdere peso.
  • Senso di privazione nel dover rinunciare ai cibi preferiti, con il risultato di cedere alla tentazione ed abbandonare il programma dietetico.
  • L’offerta continua di cibo alla quale siamo soggetti mette a dura prova le capacità di resistenza dell’individuo.

Questi fattori portano a trasgredire e ad abbandonare la dieta. A questo punto purtroppo si inizia ad ingrassare con qualche chilo in più perché l’organismo mantenendo memoria della privazione calorica precedente mette da parte sotto forma di grasso quasi tutto quello che è fornito con il cibo e non è ancora in grado di consumare efficacemente le calorie introdotte.

Paradossalmente solo quando le riserve di grasso saranno recuperate al 100% inizierà la ricostituzione del muscolo e quindi la riattivazione del metabolismo con conseguente dispendio energetico.

Il circolo vizioso delle diete

Il peso recuperato e l’insoddisfazione per la propria immagine corporea uniti ai sensi di colpa derivanti dalla convinzione di non essere riusciti a mantenere salda la propria forza di volontà, porteranno ad iniziare una nuova dieta riavviando il processo sopra descritto.

Circolo vizioso delle diete

Questo circolo vizioso mostra l’inefficacia della dieta restrittiva nel risolvere i problemi di peso e gli effetti dannosi sulla condizione fisica (si recupera più chili rispetto a quelli di partenza) e psicologica dell’individuo (riduzione dell’autostima).

Dimostra inoltre che la forza di volontà ha poco a che fare con il dimagrimento su cui invece incidono fattori di tipo bio-psico-sociale molto forti.

Un dimagrimento sano ha bisogno dei suoi tempi e si basa sull’adozione di un’alimentazione varia ed equilibrata, di uno stile di vita attivo e su un percorso di consapevolezza e modificazione delle proprie abitudini alimentari attraverso un percorso di supporto con uno psicologo specializzato in ambito alimentare.

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