Por que o carboidrato se tornou o vilão da alimentação?
O carboidrato é mesmo o vilão da dieta? Após passarem por muitas dietas e restrições, muitas pessoas acabam desenvolvendo a carbofobia, ou seja, tem medo de comer carboidrato e não conseguir emagrecer. Mas será que essa tática funciona? Será que perdemos peso de verdade ao cortar as massas, arroz, bolos, pães? A ex-atleta fitness e coach de emagrecimento Elaine Rodrigues, de 40 anos, é totalmente contra a este terror que criaram em torno do carboidrato.
“Isso está completamente errado. Ele é um dos nossos grandes amigos para a queima de gordura. Para quem não sabe, o carboidrato é um dos macronutrientes para o organismo. Temos ele, a proteína e a gordura, a principal função do carboidrato é fornecer energia para o corpo, e isso inclui o cérebro, trabalhar”, explica Elaine, que já sofreu de compulsão alimentar.
A atleta sofrou com a pressão que sofria por conta das competições fitness – onde chegou a ser tricampeã carioca e duas vezes vice-campeã brasileira-, decidiu abandonar a carreira como atleta e em menos de 1 mês engordou 23 quilos. E foi através dos estudos da Inteligência Emocional que encontrou uma solução para salvar sua própria saúde e hoje ajuda outras mulheres a vencerem os seus medos e desafios.
“Quem já sofreu restrição sabe o que é compulsão’, essa frase é de minha autoria, criada pela minha vivência. Algumas pessoas que nunca ligaram muito para doce, ao fazer uma dieta restrita ou até mesmo sem carboidrato, em um determinado momento sentem uma necessidade quase que incontrolável de comer doces. Nem elas entendem o que está acontecendo, uma vez que nunca gostaram de doces. A questão é que nesses momentos um quadradinho de chocolate, um biscoitinho recheado, um bombom parece não ser suficiente. O desespero bate, a pessoa come rápido sem ao menos saborear, e precisa comer muito mais pra sentir o gosto.”, explica a coach, que também é formada em Educação Física e tem pós-graduação em Fisiologia.
Elaine afirma que muitas pessoas acabam relacionando os carboidratos somente à alimentos mais inadequados, como pães, doces, massas, bolo, cereais, mas não é só isso. Carboidrato também é proveniente de frutas e vegetais: “Os carbos são divididos a grosso modo em: carbos de alto índice glicêmico, que aumentam a insulina no sangue, popularmente conhecido como açúcar do sangue, e baixo índice glicêmico, que mantém a insulina baixa no sangue. Quando a insulina é mantida o tempo todo elevada, o corpo não consegue queimar gordura. Por que as pessoas acabam engordando? Porque grande parte delas não para de comer ‘besteiras’, como biscoitinhos, balas, farinha, docinho, e esses são alimentos que aumentam a insulina o tempo todo”, esclarece,
A coach conta que um caminho para conseguir ter uma vida regrada e consequentemente atingir seus objetivos, é seguir uma alimentação que seja focada em alimentos que não aumentem tanto a insulina. Inserir carboidratos com baixo índice glicêmico em 80% das refeições e dar preferência a alimentos com baixo grama de carboidrato.
“A quantidade e velocidade que esses alimentos produzem de açúcar é muito menor que alimentos como farinha branca e doces por exemplo. Portanto, consequentemente a quantidade de insulina será muito menor e a sua queima de gordura será maior naturalmente. Um outro aspecto importante é que quando temos uma alimentação com mais gorduras boas ( não adianta ficar colocando frituras e bacon) como, abacate, coco, castanha, azeite, proteína, nossa insulina fica baixa, isso ajuda nossa queima de gordura.”
A ex-atleta fitness lista algumas dicas que irão te auxiliar no processo de reeducação alimentar:
1) Jamais corte carboidratos, reduza sim, cortar nunca;
2) Coma carboidratos de baixo índice glicêmico;
3) Prefira carbos de alto índice glicêmico antes ou após o treino. É o melhor horário para os alimentos que gostamos;
4) Use uma regrinha de 80/20, ou seja, 80 % de alimentação voltada para seu objetivo, e 20% livre. 80% do tempo mantendo a insulina baixa e 20% do tempo alta. (frutas devem ser combinadas com gorduras para manter a insulina baixa);
5) Não exagere nos 20%, é 20% mesmo. Não é porque você comeu ‘livre’ em uma refeição que vai fazer isso o resto do dia;
6) Use a lei da compensação. Comeu a mais, gastou a mais, ou reduz um pouco nas próximas. Mas é para reduzir e não para cortar!
Vale ressaltar que Elaine não é nutricionista, e sempre a melhor recomendação é a de consultar seu médico de confiança. A coach utiliza de seu estudo e experiência para auxiliar também com dicas, porém, também consulta sempre um médico especialista.
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