{"id":20916,"date":"2023-11-06T16:04:16","date_gmt":"2023-11-06T15:04:16","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=20916"},"modified":"2023-11-06T16:04:16","modified_gmt":"2023-11-06T15:04:16","slug":"descubre-el-secreto-de-la-alimentacion-consciente-en-1-minuto","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/descubre-el-secreto-de-la-alimentacion-consciente-en-1-minuto\/","title":{"rendered":"Descubre el Secreto de la Alimentaci\u00f3n Consciente en 1 minuto"},"content":{"rendered":"<p style=\"font-weight: 400;\">El secreto de la alimentaci\u00f3n consciente no est\u00e1 en los alimentos, sino en c\u00f3mo los experimentamos. En un mundo lleno de distracciones, es muy importante regalarte un minuto de paz y conexi\u00f3n con tus alimentos para estar presente durante el acto de comer. Alimentarte de forma atenta te ayudar\u00e1 a disfrutar m\u00e1s de tu alimentaci\u00f3n y a conquistar tu bienestar.<\/p>\n<p style=\"font-weight: 400;\">Uno de los efectos que tiene la pr\u00e1ctica de la alimentaci\u00f3n cosnciente es que dejas de comer en exceso.<\/p>\n<p style=\"font-weight: 400;\">En el estudio publicado en 2023 \u201c<em>Less is more: Mindfulness, portion size, and candy <\/em><em>eating pleasure\u201d<\/em> los investigadores descubrieron que el grupo que practic\u00f3 la alimentaci\u00f3n consciente experiment\u00f3 m\u00e1s placer al consumir la porci\u00f3n peque\u00f1a del alimento.<\/p>\n<p style=\"font-weight: 400;\">Adem\u00e1s, los participantes ubicados en el otro grupo, el de la alimentaci\u00f3n regular, reportaron experimentar mayor sensaci\u00f3n de culpa despu\u00e9s de comer la porci\u00f3n grande versus la peque\u00f1a. En cambio, el tama\u00f1o de la porci\u00f3n no afect\u00f3 los sentimientos de culpa de los sujetos asignados a la condici\u00f3n de alimentaci\u00f3n consciente.<\/p>\n<p style=\"font-weight: 400;\">Los estudios nos presentan una evidencia s\u00f3lida de que practicar la atenci\u00f3n plena durante las comidas se asocia con una reducci\u00f3n en la ingesta de alimentos.<\/p>\n<p style=\"font-weight: 400;\">Adem\u00e1s, practicar la atenci\u00f3n plena durante las comidas mejora la percepci\u00f3n de la saciedad, lo que sugiere que las personas que practican el m<em>indful eating<\/em> se sienten m\u00e1s satisfechas con cantidades menores de alimentos.<\/p>\n<p style=\"font-weight: 400;\">Si quieres empezar a paracticar el mindful eating, te propongo un sencillo ejercicio de nuestro libro \u201c<strong>Alimentaci\u00f3n consciente. Reduce tu ansiedad y mejora tu dieta<\/strong>\u201d. Te ayudar\u00e1 a entrenar tus habilidades de alimentaci\u00f3n consciente:<\/p>\n<p style=\"font-weight: 400;\">Se trata de practicar el <strong>Minuto Mindful<\/strong> antes de empezar a comer:<\/p>\n<ul>\n<li>Si\u00e9ntate a la mesa y Cierra los ojos e Inhala profundamente.<\/li>\n<li>Abre tus ojos y antes de empezar a comer destina unos segundos a observar tu respiraci\u00f3n.<\/li>\n<li>Mantente conectado por unos momentos con la gratitud por la comida que va a nutrir tu cuerpo.<\/li>\n<li>Sonr\u00ede y saborea lentamente y con atenci\u00f3n tu primer bocado.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Observa c\u00f3mo es de diferente empezar a comer despu\u00e9s de practicar el Minuto Mindful respecto de c\u00f3mo lo haces normalmente. Ver\u00e1s como tu relaci\u00f3n con la comida mejora.<\/p>\n<p style=\"font-weight: 400;\">Trata de incorporarlo como una rutina en tus h\u00e1bitos de alimentaci\u00f3n. Ten paciencia y mucha amabilidad contigo misma. Cambiar los esquemas de tus patrones de alimentaci\u00f3n te piede llevar alg\u00fan tiempo.<\/p>\n<p style=\"font-weight: 400;\">Si quieres que te acompa\u00f1emos en tu proceso de cambio en Nutritional Coaching ofrecemos nuestro Nutritional Coach program en el que trabajamos de forma personalizada el desarrollo de habilidades de alimentaci\u00f3n consciente.<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">Reserva tu cita en <a href=\"https:\/\/nutritionalcoaching.com\/en\/servicios\/coaching-nutricional\/\">este enlace.<\/a><\/p>\n<p style=\"font-weight: 400;\">Descarga nuestra ficha de la <strong>T\u00c9CNICA EHVA<\/strong> <a href=\"https:\/\/institute.nutritionalcoaching.com\/Campus\/pluginfile.php\/38844\/mod_resource\/content\/1\/HANDOUT%20Te%CC%81cnica%20EHVA.pdf\">aqu\u00ed.<\/a><\/p>\n<p style=\"font-weight: 400;\">\u00bfQuieres saber m\u00e1s sobre el Mindfulness y Mindful eating? <span style=\"color: #ff0000;\"><a href=\"https:\/\/www.amazon.es\/Alimentaci%C3%B3n-consciente-Reduce-ansiedad-saludable\/dp\/8417752129\/ref=pd_sbs_4\/262-9013891-4064069?pd_rd_w=Rd3tJ&amp;pf_rd_p=073ad75e-0f2f-4e00-af92-a91d92e1e105&amp;pf_rd_r=Q5KBZKZYBEYVCFGPZ4H3&amp;pd_rd_r=6ff79d5c-6cce-4adf-8e4c-1c5bfce74da6&amp;pd_rd_wg=bCU2Z&amp;pd_rd_i=8417752129&amp;psc=1\">Nuestro libro te puede interesar.<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n<h1>Referencia:<\/h1>\n<blockquote><p>Brian P. Meier, Allison Romano, Samantha Kateman, Rachel Nori, Less is more: Mindfulness, portion size, and candy eating pleasure, Food Quality and Preference, Volume 103, 2023,104703, ISSN 0950-3293, https:\/\/doi.org\/10.1016\/j.foodqual.2022.104703.<\/p><\/blockquote>\n<p style=\"font-weight: 400;\">","protected":false},"excerpt":{"rendered":"<p>El secreto de la alimentaci\u00f3n consciente no est\u00e1 en los alimentos, sino en c\u00f3mo los experimentamos. En un mundo lleno de distracciones, es muy importante regalarte un minuto de paz y conexi\u00f3n con tus alimentos para estar presente durante el acto de comer. Alimentarte de forma atenta te ayudar\u00e1 a disfrutar m\u00e1s de tu alimentaci\u00f3n [&hellip;]<\/p>\n","protected":false},"author":616,"featured_media":20952,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[818],"tags":[419,821,823,822,820,39],"class_list":["post-20916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cuidando-de-ti","tag-alimentacion-consciente","tag-atencion-plena","tag-comer-con-atencion","tag-equilibrio","tag-mindfuleating","tag-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Descubre el Secreto de la Alimentaci\u00f3n Consciente en 1 minuto - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Te explicamos todo sobre Descubre el Secreto de la 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