Si tus antojos están fuera de control, si durante años has peleado con la báscula o sin importar lo que comas, siempre tienes un hambre voraz, este libro es para ti.A partir de la ciencia emergente de los psicobióticos --bacterias intestinales saludables que ayudan a mejorar el estado de ánimo y a regular el hambre, el peso y los antojos--, la doctora Amy Shah desarrolló un plan de 5 pasos para ayudarte a mejorar tu relación con la comida sin privarte de los alimentos que te gustan:
1. Reabastecer: incluye los nutrientes diarios necesarios en tus comidas para disminuir el hambre.
2. Reprogramar: deja de caer en las trampas de la industria alimentaria y prepara platillos más saludables.
3. Reajustar: descubre acciones sencillas que te permitirán balancear tu ritmo circadiano.
4 Revitalizar: aplica técnicas para mejorar tu descanso y así tener más energía.
5. Reentrenar: mueve tu cuerpo para regular los químicos cerebrales que provocan los antojos.
Con más de treinta recetas deliciosas y trucos fáciles para el hambre y trituradores de antojos (como comer nueces para reducir el hambre y recibir luz solar directa a primera hora de la mañana), Comer sin culpa es una guía completa para ayudarnos a replantear patrones de dieta obsoletas y dejar de luchar contra la báscula.
ENGLISH DESCRIPTION
Amy Shah, MD, leading medical doctor and Instagram personality @fastingmd, shares her proven 5-step program for battling excessive hunger and food cravings by harnessing the power of psychobiotics and intermittent fasting.
"My mission is to revolutionize the way we think about hunger and nutrition, and to help people manage hunger and cravings and break free from the tyranny of diets and battles with food. I've seen my program work for people all over the world. And it will work for you, too." --from the introduction by Dr. Amy Shah
Dr. Amy Shah kept hearing the same complaints from her patients: "I feel hungry all the time, even when I just ate." "My cravings are out of control." They were white-knuckling it through yet another diet plan, only to feel depleted, frustrated, and really effing hungry.
So she created I'm So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. As Dr. Shah explains, cravings aren't your fault--and eating a healthier diet isn't just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings.
Drawing on the emerging science of psychobiotics--healthy gut bacteria that help improve mood and regulate hunger, weight, and cravings--Dr. Shah has created a 5-step plan to help you make peace with food and your body:
STEP 1. REPLENISH: your body by eating more nourishing, mood-balancing foods.
STEP 2. REWIRE: your brain to undo the addiction pathways and cravings for processed foods.
STEP 3. RESET: your circadian rhythm to activate hunger hormones that reduce your appetite.
STEP 4. REFRESH: with a good night's sleep, using proven good sleep habits used by the U.S. military.
STEP 5. RETRAIN: your body with exercise that regulates key neurotransmitters that influence our hunger response
Complete with more than thirty delicious recipes and peppered with easy Hunger Hacks and Cravings Crushers--like eating walnuts to reduce hunger and getting direct sunlight first thing in the morning-- Comer sin culpa (I'm So Effing Hungry) is a complete guide to help you reframe decades-old dieting patterns and stop fighting the scale.
