Dr. Rondó Jr. e a pergunta: 'Será que você está esse tempo todo tentando emagrecer do jeito que pouco funciona?'

Com certeza, você já ouviu diversos profissionais de saúde, ou mesmo de amigos, aquele conselho supostamente sagaz: “Coma de cinco a seis pequenas refeições por dia” para promover a sua saúde e perda de peso.

Antigamente não se falava isso, mas agora se tornou um verdadeiro dogma nutricional, tão profundamente enraizado em nossas psiques que nós raramente pensamos em questionar.

O interessante é que quando você fala para as pessoas “coma várias pequenas refeições”, o que elas ouvem é “coma o tempo inteiro”, uma atividade que a maioria da população já faz…

Não é de se estranhar que a taxa de obesidade começou a subir muito a partir do momento que houve o endosso generalizado de refeições mais frequentes.

Mas essa teoria de comer de 5 a 6 pequenas refeições por dia para promover a saúde e a perda de peso… É completamente sem sentido!

Em um estudo do Centro Médico da Universidade de Maastricht, na Holanda avaliou-se as diferenças em uma dieta de baixa frequência de três refeições por dia versus uma dieta de alta frequência de 14 pequenas refeições por dia.

A conclusão é que não houve o benefício de perda de peso em comer refeições menores e mais frequentes.

Os pesquisadores concluíram que a dieta de baixa frequência leva a níveis mais baixos de açúcar sanguíneo, o que sugere que “isto pode levar a um melhor controle de peso a longo prazo”.

Além disso, essa dieta de três refeições por dia produziria maior sensação de saciedade (plenitude), significando que as pessoas estudadas não sentiam fome ao longo do dia e praticavam melhor controle da fome.

Outros estudos, tanto baseados em homens jovens e saudáveis quanto em com homens obesos, com uma dieta alta em proteínas, mostraram os mesmos resultados.

E fica até pior para este negócio todo de “várias refeições”: Um pequeno estudo mediu níveis de glicose sanguínea em pessoas que comiam três ou seis refeições altas em carboidratos por dia e pessoas que comiam seis refeições altas em proteínas por dia. A glicose permaneceu elevada por mais tempo durante o dia nas pessoas que ingeriam seis refeições ricas em carboidratos. A glicose sanguínea cronicamente alta pode levar à resistência à insulina, frequentemente um passo preliminar para a diabetes Tipo 2.

Então, qual é a solução? Jejum prolongado!

Seu impacto positivo na saúde e longevidade é evidenciado através de diversos mecanismos que contribuem para esse feito, tais como:

  • Normalizar a sua sensibilidade à insulina, que é a chave para a ótima saúde, sendo este o fator primário de quase todas as doenças crônicas, de diabetes à doença cardíaca e mesmo o câncer.
  • Normalizar os níveis de grelina, conhecido como o hormônio da fome.
  • Estimular a produção do hormônio do crescimento, que tem papel de importância à parte no condicionamento físico e retardo do envelhecimento.
  • Redução de triglicérides.
  • Redução de inflamação.
  • Mudanças fisiológicas que incluem: diminuição de insulina no sangue, diminuição de concentração de açúcar no sangue, diminuição de pressão arterial, diminuição da frequência cardíaca, melhora da função imunológica e reduz a gordura corpórea.
  • Redução de estresse oxidativo: o jejum diminui o acúmulo de radicais livres na célula, prevenindo com isso o dano oxidativo às estruturas celulares, às proteínas, gorduras e ácidos nucleicos associados ao envelhecimento e ao aparecimento de doenças.
  • Aumento da capacidade de resistência do estresse, doença e envelhecimento: o jejum induz a resposta celular ao estresse (semelhante ao que o exercício faz) na qual hiper-regula a expressão dos genes que aumentam a capacidade de lidar com o estresse, resistência a doenças e envelhecimento.
  • Aumenta a eficiência energética da mitocôndria e com isso retarda envelhecimento e o surgimento de doenças que, normalmente, estão associadas ao declínio de energia mitocondrial.

Este programa traz resultados incríveis. O que você precisa manter em mente é o que você come ou com que frequência você come. Atenha-se à dieta alta em gorduras, média em proteínas e baixa em carboidratos para obter os melhores resultados.Do contrário, os açúcares nos carboidratos que você consome afetarão o seu nível de insulina, invalidando os efeitos do jejum.

Referências bibliográficas:

  • E-Book Jejum Prolongado
  • Eurekalert, Study finds routine periodic fasting is good for your health, and your heart, April 3, 2011
  • Journal of Applied Physiology July 28, 2005: 99(6); 2128-2136
  • Cell Metabolism June 6, 2012: 15(6); 848-860
  • Journal of Clinical Endocrinology and Metabolism 1991:74(4); 757-765
  • New England Journal of Medicine 2013; 368:446-454
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