{"id":31391,"date":"2024-03-28T12:53:07","date_gmt":"2024-03-28T11:53:07","guid":{"rendered":"https:\/\/www.mgc.es\/?p=31391"},"modified":"2024-01-25T12:59:19","modified_gmt":"2024-01-25T11:59:19","slug":"que-es-la-dieta-80-20","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/","title":{"rendered":"Qu\u00e8 \u00e9s la dieta 80-20"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#Com_funciona_la_dieta_80-20\" >Com funciona la dieta 80-20<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#Que_es_el_80\" >Qu\u00e8 \u00e9s el 80<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#I_el_20\" >I el 20?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#Com_labordem\" >Com l\u2019abordem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#Problemes_de_la_dieta_80-20\" >Problemes de la dieta 80-20<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/que-es-la-dieta-80-20\/#Una_dieta_o_un_estil_de_vida%E2%80%A6\" >Una dieta o un estil de vida&#8230;<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/pasta-pesto2.jpg\" alt=\"\" class=\"wp-image-31392\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/pasta-pesto2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/pasta-pesto2-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/pasta-pesto2-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Es va posar de moda fa pocs anys i encara fa forrolla. Molts famosos (Miranda Kerr, Cameron D\u00edaz, Jessica Alba, Elsa Pataky, Olivia Munn\u2026) han afirmat que la segueixen. I, a hores d\u2019ara, ens demanem si \u00e9s un disbarat m\u00e9s o disposem, a la fi, d\u2019una dieta com cal amb una visi\u00f3 saludable i sostenible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_funciona_la_dieta_80-20\"><\/span><strong>Com funciona la dieta 80-20<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una de les raons perqu\u00e8 les dietes fracassin repetidament \u00e9s la sensaci\u00f3 de privaci\u00f3 que, combinada amb la de gana, no \u00fanicament ens fa sentir miserables, sin\u00f3 que acaba essent insostenible. La dieta 80-20 t\u00e9 una percepci\u00f3 positiva, fins i tot optimista, pel fet que no prohibeix res ni se centra en un recompte constant de calories o en dubtoses puntuacions dels aliments.<\/p>\n\n\n\n<p>La base \u00e9s ben simple: fes men\u00fas que incloguin un 80 per cent d\u2019aliments rics en nutrients i afluixa una mica amb el 20 per cent restant. La idea \u00e9s que puguis satisfer qualsevol desig a voluntat.<\/p>\n\n\n\n<p>Aix\u00ed, no evites el sentiment de culpabilitat que causa menjar una cosa \u201cprohibida\u201d i prou, sin\u00f3 que, com que principalment fixes uns l\u00edmits ben definits en la dieta, no tens la necessitat de \u201cpassar de la ratlla\u201d; \u00e9s a dir, et centres en el fet que la majoria d\u2019aliments que menges s\u00f3n tan sans com t\u2019imagines.<\/p>\n\n\n\n<p>Com s\u2019organitza la dieta 80-20 dep\u00e8n de cadasc\u00fa. N\u2019hi ha que estableixen com han de ser els men\u00fas setmanals (assumim que s\u00f3n tres \u00e0pats al dia; \u00e9s a dir un total de 21) i en deixen quatre o cinc de lliures. D\u2019altres es permeten una infracci\u00f3 di\u00e0ria, o es prenen la llibertat de fer una copa de vi o menjar-se un pastisset.<\/p>\n\n\n\n<p>El missatge, segons sembla, \u00e9s no agafar una fal\u00b7lera amb l\u2019aritm\u00e8tica, sin\u00f3 considerar la regla 80-20 una guia, i no pas una imposici\u00f3 rigorosa i estricta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_el_80\"><\/span><strong>Qu\u00e8 \u00e9s el 80<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No tothom t\u00e9 la mateixa percepci\u00f3 de qu\u00e8 \u00e9s un aliment <a href=\"https:\/\/health.gov\/espanol\/myhealthfinder\/problemas-salud\/salud-corazon\/alimentos-tener-corazon-sano-lista-compras\">saludable<\/a>. Te\u2019n proposem una petita mostra, a manera de guia:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cereals: civada, pa integral, pasta integral, arr\u00f2s integral i quinoa.<\/li>\n\n\n\n<li>Verdures (al vapor, a la planxa o escalivades): de fulla verda, carabasses, pebrots, tom\u00e0quets, bajoques edamame, patates, blat de moro fresc i p\u00e8sols.<\/li>\n\n\n\n<li>Fruita (fresca): pomes, alvocats, pl\u00e0tans, fruites del bosc, pr\u00e9ssecs, peres i melons.<\/li>\n\n\n\n<li>Prote\u00efnes magres (sense pell i sense greix): carn magra de vedella, pollastre, peix, porc i gall d\u2019indi.<\/li>\n\n\n\n<li>Lactis (una bona font de calci): iogurts, llet o alternatives a la llet i formatges frescos.<\/li>\n\n\n\n<li>Fruita seca i llavors (sense sal): ametlles, anacards, llavors de xia, llavors de c\u00e0nem, mantega de cacauet i nous.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"I_el_20\"><\/span><strong>I el 20?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El 20 restant \u00e9s la bona noticia, \u00e9s clar, i \u00e9s el moment en qu\u00e8 els seguidors es regalen els sentits, o es permeten algun caprici sense tenir en compte el valor nutricional de cada aliment: \u00fanicament han de pensar en el plaer que els procura.<\/p>\n\n\n\n<p>Es pot tractar de qualsevol cosa: menjar r\u00e0pid o processat, una cervesa o un got de vi o, fins i tot, una llepolia.<\/p>\n\n\n\n<p>El 20 % d\u2019indulg\u00e8ncia probablement s\u2019hauria de reservar per als esdeveniments o festes especials, com ara un \u00e0pat amb els amics o b\u00e9 quan el desig de menjar res en particular, alguna cosa \u201cprohibida\u201d, \u00e9s incontenible.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"552\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/alimentos-antioxidantes.jpg\" alt=\"\" class=\"wp-image-31394\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/alimentos-antioxidantes.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/alimentos-antioxidantes-440x304.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/alimentos-antioxidantes-768x530.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_labordem\"><\/span><strong>Com l\u2019abordem<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tot passa per saber quins h\u00e0bits d\u2019alimentaci\u00f3 tenim i quan estem afamats o tips: al capdavall, haur\u00edem de saber escoltar el cos. T\u2019has de demanar a cada \u00e0pat: qu\u00e8 m\u2019agradaria menjar? Qu\u00e8 puc fer per trobar-me b\u00e9? Quina seria la millor manera de menjar \u2014la m\u00e9s <a href=\"https:\/\/www.cdc.gov\/healthyweight\/spanish\/healthyeating\/index.html\">saludable<\/a>? I la resposta \u00e9s evident: has de menjar quan tens gana i dir prou quan en desapareix la sensaci\u00f3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Problemes_de_la_dieta_80-20\"><\/span><strong>Problemes de la dieta 80-20<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La flexibilitat de la dieta 80-20 \u00e9s all\u00f2 que la converteix en un \u00e8xit, per\u00f2 es tracta d\u2019una arma de doble tall, perqu\u00e8 la manca d\u2019una estructura pot fer que es torni un parany amb facilitat. Tal com hem explicat, si els principiants hi volen reeixir, haurien de saber qu\u00e8 cal entendre per aliment saludable. Certs estudis demostren que la percepci\u00f3 de quins aliments ho s\u00f3n \u00e9s molt variable, i l\u2019etiquetatge, sovint conf\u00fas, no hi ajuda gens. Sense regles clares sobre qu\u00e8 es pot incloure en el grup del 80 %, els usuaris poden seguir pautes err\u00f2nies a l\u2019hora de classificar un aliment concret com a saludable.<\/p>\n\n\n\n<p>D\u2019altra banda, la dieta 80-20 no t\u00e9 en compte les porcions, les quantitats i confia exclusivament en el bon criteri del seguidor.<\/p>\n\n\n\n<p>Malgrat tot, el principal perill associat \u00e9s que consideris el 20 per cent com un \u201ctot s\u2019hi val\u201d i t\u2019atipis sense restriccions. No has de cometre l\u2019error de pensar que el 80 % de la regla equival a alimentar-se i el 20 % a fer tiberis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Una_dieta_o_un_estil_de_vida%E2%80%A6\"><\/span><strong>Una dieta o un estil de vida&#8230;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La dieta 80-20 no \u00e9s prescriptiva; no prohibeix cap aliment ni exigeix de comptar calories. Doncs s\u00ed, ofereix als usuaris una flexibilitat in\u00e8dita per aprimar-se.<\/p>\n\n\n\n<p>Ara, perqu\u00e8 sigui efectiva, cal recordar que es basa en el principi de la moderaci\u00f3, fins i tot en la quota del 20 %. Si decideixes de seguir-la, haur\u00e0s de tenir present la necessitat de controlar les quantitats i mirar de no fer trampes en la part del 20 %. No hi ha ning\u00fa que rebati una estrat\u00e8gia basada en l\u2019equilibri i la moderaci\u00f3 en els \u00e0pats, per\u00f2 es pot pensar que aix\u00f2 no \u00e9s una dieta com D\u00e9u mana.<\/p>\n\n\n\n<p>Els principis de la dieta 80-20 topen de ple amb les regles estrictes i les restriccions associades a les dietes. De fet, la regla 80-20 s\u2019ha d\u2019abordar com una opci\u00f3 d\u2019estil de vida: menjar sa i amb seny \u201cgaireb\u00e9\u201d sempre, sense tenir por de sentir-se culpable per satisfer un desig de tant en tant.<\/p>\n\n\n\n<p>Bibliografia<\/p>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.clarin.com\/buena-vida\/metodo-80-20-bajar-peso-privarte_0_zAm8v8Luv.html\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.65ymas.com\/alimentacion\/lista-definitiva-alimentos-saludables_29245_102.html\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Es va posar de moda fa pocs anys i encara fa forrolla. Molts famosos (Miranda Kerr, Cameron D\u00edaz, Jessica Alba, Elsa Pataky, Olivia Munn\u2026) han afirmat que la segueixen. I, a hores d\u2019ara, ens demanem si \u00e9s un disbarat m\u00e9s o disposem, a la fi, d\u2019una dieta com cal amb una visi\u00f3 saludable i sostenible. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":31392,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[],"class_list":["post-31391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/01\/pasta-pesto2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e8 \u00e9s la dieta 80-20 - MGC M\u00fatua<\/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.mgc.es\/?p=31397\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Qu\u00e8 \u00e9s la dieta 80-20 - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Es va posar de moda fa pocs anys i encara fa forrolla. Molts famosos (Miranda Kerr, Cameron D\u00edaz, Jessica Alba, Elsa Pataky, Olivia Munn\u2026) han afirmat que la segueixen. I, a hores d\u2019ara, ens demanem si \u00e9s un disbarat m\u00e9s o disposem, a la fi, d\u2019una dieta com cal amb una visi\u00f3 saludable i sostenible. 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Molts famosos (Miranda Kerr, Cameron D\u00edaz, Jessica Alba, Elsa Pataky, Olivia Munn\u2026) han afirmat que la segueixen. I, a hores d\u2019ara, ens demanem si \u00e9s un disbarat m\u00e9s o disposem, a la fi, d\u2019una dieta com cal amb una visi\u00f3 saludable i sostenible. 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