{"id":42,"date":"2007-07-06T00:00:00","date_gmt":"2007-07-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/effective-eating\/eat-principles"},"modified":"2017-09-18T17:38:36","modified_gmt":"2017-09-18T21:38:36","slug":"principios-alimentares","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/effective-eating\/eat-principles","title":{"rendered":"Os princ\u00edpios do EAT"},"content":{"rendered":"

1. Coma o suficiente: <\/strong><\/h3>\n

As pessoas foram induzidas ao erro de pensar que comer menos causar\u00e1 maior perda de gordura. Isso n\u00e3o \u00e9 verdade. Para cada tr\u00eas quilos de perda de peso em uma dieta de fome, voc\u00ea perder\u00e1 aproximadamente seis quilos de massa corporal magra (m\u00fasculo e \u00e1gua). Isso retardar\u00e1 o metabolismo e resultar\u00e1 em uma apar\u00eancia mole e fl\u00e1cida.<\/p>\n

2. Coma com frequ\u00eancia:<\/strong><\/h4>\n

Se estiver procurando acelerar o metabolismo e incinerar a gordura, coma a cada 2-3 horas. O fato de voc\u00ea comer a cada 2 ou 3 horas depender\u00e1 de seu metabolismo. Uma pessoa mais avan\u00e7ada precisar\u00e1 comer com mais frequ\u00eancia do que uma pessoa iniciante.<\/p>\n

3. Coma prote\u00edna magra e carboidratos de alta octanagem em todas as refei\u00e7\u00f5es<\/strong><\/h3>\n

Ao consumir carboidratos de alta octanagem com prote\u00edna, voc\u00ea garante que a prote\u00edna n\u00e3o ser\u00e1 usada como energia, mas sim para construir e reparar m\u00fasculos que queimam calorias. Isso permitir\u00e1 que voc\u00ea acelere seu metabolismo e use os carboidratos liberados pelo tempo como combust\u00edvel.<\/p>\n

\n

O que s\u00e3o carboidratos de alta octanagem?<\/strong><\/h4>\n

Minha experi\u00eancia me ensinou que n\u00e3o existe um plano alimentar de \"tamanho \u00fanico\". Existem alguns princ\u00edpios b\u00e1sicos que se aplicam a todos, mas muitas pessoas precisam ajustar sua ingest\u00e3o de alimentos. Por exemplo, algumas pessoas se exercitam ingerindo carboidratos ricos em amido, como arroz, massas e batatas, enquanto outras se d\u00e3o melhor com carboidratos de digest\u00e3o lenta, como frutas e legumes. Esse \u00e9 um t\u00f3pico totalmente diferente que abordarei em detalhes na \"S\u00e9rie Dom\u00ednio Nutricional\".<\/p>\n<\/div>\n

4. Coma os alimentos mais pr\u00f3ximos de sua fonte natural!<\/strong><\/h3>\n

Os alimentos que queimam mais calorias no ato da digest\u00e3o geralmente s\u00e3o os mais saud\u00e1veis. Se voc\u00ea quiser saber como determinar quais s\u00e3o os melhores alimentos para comer? Fa\u00e7a a si mesmo esta pergunta:<\/p>\n

\"De onde ele veio?\"<\/strong><\/h4>\n

Se voc\u00ea tiver que pensar sobre isso por mais de alguns segundos, provavelmente n\u00e3o \u00e9 uma boa ideia comer. Considere o seguinte:<\/p>\n

Qual \u00e9 o melhor?<\/p>\n

Uma batata assada ou pur\u00ea instant\u00e2neo de flocos de batata?<\/p>\n

Ambos s\u00e3o batatas, certo?<\/p>\n

De onde eles v\u00eam?<\/p>\n

Uma batata assada vem do solo; voc\u00ea limpa a sujeira, cozinha-a e come-a. Os flocos de pur\u00ea de batata instant\u00e2neo v\u00eam do solo, mas s\u00e3o cozidos, esmagados e pulverizados. Em cada etapa do processamento, os nutrientes s\u00e3o removidos ou destru\u00eddos at\u00e9 o ponto em que a batata tem muito pouco valor nutricional. O resultado final: A fibra foi removida; portanto, ela ser\u00e1 absorvida muito rapidamente, causando um aumento subsequente nos n\u00edveis de insulina e uma diminui\u00e7\u00e3o no glucagon. Como mencionado anteriormente, isso impede que o corpo queime a gordura armazenada. Outro ponto negativo \u00e9 que, como as m\u00e1quinas fizeram a \"digest\u00e3o\" para voc\u00ea, agora voc\u00ea queimar\u00e1 menos calorias no ato de processar o alimento (um efeito t\u00e9rmico reduzido). As batatas s\u00e3o apenas um exemplo. O mesmo se aplica a muitos outros, inclusive frutas e sucos de frutas. O ponto a ser levado para casa aqui \u00e9 que o corpo humano foi geneticamente projetado para comer alimentos limpos e n\u00e3o processados, n\u00e3o jujubas. Quando poss\u00edvel, consuma alimentos org\u00e2nicos certificados que s\u00e3o encontrados na natureza.<\/p>\n

5. Beba \u00e1gua!!!<\/strong><\/h3>\n

A \u00e1gua \u00e9 o nutriente mais importante. A cada segundo de cada dia, literalmente bilh\u00f5es e bilh\u00f5es de rea\u00e7\u00f5es qu\u00edmicas est\u00e3o ocorrendo em seu corpo. Com um estalar de dedos, 7 bilh\u00f5es de c\u00e9lulas do f\u00edgado morrem e, instantaneamente, outros 7 bilh\u00f5es s\u00e3o reproduzidos*. Ela \u00e9 colocada (hidr\u00f3lise) ou retirada (s\u00edntese de desidrata\u00e7\u00e3o). Quando a \u00e1gua n\u00e3o est\u00e1 presente nas quantidades necess\u00e1rias, as rea\u00e7\u00f5es ainda ocorrem, mas s\u00e3o menos eficientes. Elas \"falham\", por assim dizer. Isso leva a uma diminui\u00e7\u00e3o da energia, falta de foco e concentra\u00e7\u00e3o e reten\u00e7\u00e3o de \u00e1gua. Esses sintomas podem ser combatidos simplesmente bebendo mais \u00e1gua durante o dia. Quanto?<\/p>\n

Use a equa\u00e7\u00e3o a seguir para determinar sua ingest\u00e3o di\u00e1ria:<\/p>\n

Peso corporal (lbs.) multiplicado por 0,50 = m\u00ednimo de # on\u00e7as de \u00e1gua para beber diariamente<\/strong><\/p>\n

Peso corporal (lbs.) multiplicado por 0,70 = A meta de # on\u00e7as de \u00e1gua para beber diariamente<\/strong><\/p>\n

Por exemplo:<\/strong> Uma pessoa que pesa 90 quilos consumiria de 100 a 140 on\u00e7as de \u00e1gua por dia.<\/p>","protected":false},"excerpt":{"rendered":"

Esses cinco princ\u00edpios formam a base de toda estrat\u00e9gia alimentar eficaz. Nenhum princ\u00edpio \u00e9 mais importante que o outro, pois todos s\u00e3o essenciais para queimar gordura, aumentar a massa muscular magra e gerar energia incessante. Se nem mesmo um desses princ\u00edpios for seguido, os resultados ser\u00e3o limitados, na melhor das hip\u00f3teses.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[10],"tags":[],"class_list":["post-42","post","type-post","status-publish","format-standard","hentry","category-effective-eating"],"yoast_head":"\nThe EAT PRINCIPLES - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/effective-eating\/eat-principles\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The EAT PRINCIPLES - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"These five principles form the foundation of every effective eating strategy. 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