{"id":8046,"date":"2018-04-22T09:45:02","date_gmt":"2018-04-22T07:45:02","guid":{"rendered":"http:\/\/www.puma-catchup.com\/?p=8046"},"modified":"2025-09-28T08:56:34","modified_gmt":"2025-09-28T08:56:34","slug":"clean-eating-mistakes","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/","title":{"rendered":"Errores en la alimentaci\u00f3n sana"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/es\/\">Inicio<\/a>\/\n        <a href=\"\/es\/category\/sportstyle\/\">Sportstyle<\/a>\/\n        Errores en la alimentaci\u00f3n sana\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2018\/02\/H_cleaneatingmistakes.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fclean-eating-mistakes%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fclean-eating-mistakes%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fclean-eating-mistakes%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Errores en la alimentaci\u00f3n sana<\/h1>\n        <div class=\"articleintro\" >Soluciones sencillas a errores comunes.<\/div>\n        <div class=\"date\">22 de abril de 2018 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Clean Eating Mistakes&quot;, \"text\": &quot;Clean eating is a basic concept. It generally involves sticking to whole foods that are as close to their natural form as possible. It means eating foods that are unpackaged and unrefined, these foods are often naturally packed full of nutrients. It sounds simple right? And it absolutely is. However if you\\u2019re someone jumping on the \\u2018clean eating\\u2019 bandwagon to reduce body fat or waistline you may end up feeling short-changed because despite the best of intentions, sometimes the confusing nutritional messages out there can get the better of us. So let\\u2019s run through the common clean eating mistakes:\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fclean-eating-mistakes%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fclean-eating-mistakes%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">La alimentaci\u00f3n sana es un concepto b\u00e1sico. Por lo general, consiste en consumir alimentos integrales lo m\u00e1s parecidos posible a su forma natural. Significa consumir alimentos sin envasar ni refinar, que suelen estar repletos de nutrientes de forma natural. Parece sencillo, \u00bfverdad? Y lo es. Sin embargo, si eres de los que se suben al carro de la \u2018alimentaci\u00f3n limpia\u2019 para reducir la grasa corporal o la cintura, puedes acabar sinti\u00e9ndote defraudado porque, a pesar de las mejores intenciones, a veces los confusos mensajes nutricionales que circulan por ah\u00ed pueden sacar lo mejor de nosotros. Repasemos los errores m\u00e1s comunes de la alimentaci\u00f3n limpia:<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Cargarse de fruta<\/strong>\nA pesar de estar repletos de vitaminas, minerales y fibra, <strong>la fruta est\u00e1 cargada de az\u00facar<\/strong> en forma de fructosa. Aunque se recomiendan 1-2 raciones de fruta al d\u00eda como parte de una dieta equilibrada, un bol de macedonia puede a\u00f1adir aproximadamente 25-30 g de az\u00facar al d\u00eda. Para los adultos, esto supone m\u00e1s de la mitad de la ingesta diaria recomendada de az\u00facar consumida s\u00f3lo en el desayuno.<br\/>\n<br\/><strong>Intenta comer siempre fruta de verdad en lugar de beber zumo de fruta<\/strong>. La fibra de la fruta real hace dif\u00edcil comer 4-5 naranjas de una sentada. Pero al eliminar la fibra mediante el zumo, podemos engullir f\u00e1cilmente el mismo n\u00famero de naranjas en un vaso de 8 onzas (aproximadamente 1 taza). \u00bfUn l\u00edquido que contiene todo el az\u00facar sin nada de fibra natural? Es una receta para ganar peso. Lim\u00edtate a un m\u00e1ximo de 2 piezas de fruta al d\u00eda si quieres reducir la grasa corporal.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Saltarse el H20<\/strong><br\/>\n<br\/>El cuerpo humano est\u00e1 formado por 50-75% de agua. De hecho, el agua desempe\u00f1a un papel vital en casi todas las funciones corporales. El control del peso no es una excepci\u00f3n. Se ha comprobado que mantenerse hidratado <strong>aumentan el metabolismo, ayudan a eliminar los desechos corporales y reducen el apetito<\/strong>.\nOtro factor que contribuye a ello es que el cuerpo puede confundir a menudo la sed con el hambre, lo que puede dar lugar a un consumo inconsciente de calor\u00edas en exceso.\nIntente beber entre 2 y 2,5 litros de agua al d\u00eda, e incluso m\u00e1s si es una persona activa, en un clima c\u00e1lido y h\u00famedo o consume cafe\u00edna o alcohol. Mantener una botella de bebida cerca durante el d\u00eda puede ayudarle a controlar su consumo de agua.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Comer en exceso (tama\u00f1o de las porciones)<\/strong>\nUn error com\u00fan de la alimentaci\u00f3n limpia es comer todo lo correcto, pero en exceso. Es un error f\u00e1cil de cometer y tambi\u00e9n f\u00e1cil de solucionar. Una pr\u00e1ctica com\u00fan para ayudar a reducir el tama\u00f1o de las porciones es <strong>reduzca el tama\u00f1o del plato o cuenco en el que va a servir<\/strong>. Pero, \u00bfcu\u00e1nto es demasiado? Una forma b\u00e1sica de medirlo es con la mano. Las siguientes recomendaciones son para mujeres. A los hombres se les recomienda doblar la raci\u00f3n*.<br\/>\n<br\/>Prote\u00ednas - palma de la mano\nVerduras - pu\u00f1o cerrado\nHidratos de carbono - mano ahuecada\nGrasas a\u00f1adidas - pulgar<br\/>\n<br\/>*Estas recomendaciones son para un adulto medio. Aseg\u00farate de modificar el tama\u00f1o de las raciones para adaptarlas a tu nivel de actividad.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Comer demasiado a menudo<\/strong>\nPara evitar comer con demasiada frecuencia a lo largo del d\u00eda, intente <strong>Ayuno intermitente<\/strong>. Los estudios demuestran que tan s\u00f3lo 12 horas de ayuno al d\u00eda (incluido el tiempo que se pasa dormido) producen beneficios para la salud. Los beneficios del ayuno intermitente pueden atribuirse tanto a la prolongaci\u00f3n de los periodos sin ingerir alimentos como al adelanto de la cena, que <strong>da tiempo al sistema digestivo para descansar y restablecerse<\/strong> de la noche a la ma\u00f1ana.\nNuevas investigaciones han relacionado el ayuno intermitente con la mejora de la salud intestinal, el estado de \u00e1nimo, la funci\u00f3n del sistema inmunitario, el aumento del metabolismo y la p\u00e9rdida de grasa corporal.<br\/>\n<br\/><strong>Un intestino feliz facilita la p\u00e9rdida de peso saludable.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Ciclo de restricci\u00f3n y atrac\u00f3n<\/strong>\nEl cl\u00e1sico ciclo de restricci\u00f3n\/compromiso puede conducir a resultados muy pobres, frustraci\u00f3n personal y sentimientos de resentimiento. Este ciclo es t\u00edpico de quienes se sienten privados durante la semana y se exceden los fines de semana. <strong>La restricci\u00f3n extrema puede afectar negativamente al metabolismo y almacenar grasa como respuesta al estr\u00e9s.<\/strong>. Al comer de forma m\u00e1s equilibrada durante la semana no s\u00f3lo evitamos el estr\u00e9s innecesario, sino que tambi\u00e9n reducimos las ganas de darnos atracones, dejando paso a un progreso saludable.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Aseg\u00farate de escuchar a tu cuerpo y c\u00e9ntrate en tus necesidades energ\u00e9ticas diarias.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Imagen de IGphotography\/iStock<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>La alimentaci\u00f3n sana es un concepto b\u00e1sico. Por lo general, consiste en consumir alimentos integrales lo m\u00e1s parecidos posible a su forma natural. Significa consumir alimentos sin envasar ni refinar, que suelen estar repletos de nutrientes de forma natural. Parece sencillo, \u00bfverdad? Y lo es. Sin embargo, si eres de los que se suben al carro de la \u2018alimentaci\u00f3n limpia\u2019 para reducir la grasa corporal o la cintura, puedes acabar sinti\u00e9ndote defraudado porque, a pesar de las mejores intenciones, a veces los confusos mensajes nutricionales que circulan por ah\u00ed pueden sacar lo mejor de nosotros. Repasemos los errores m\u00e1s comunes de la alimentaci\u00f3n limpia:<\/p>","protected":false},"author":13,"featured_media":8048,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1269,"meta-headline":"Clean Eating Mistakes","footnotes":""},"categories":[3],"class_list":["post-8046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":8046,"post_author":"13","post_date":"2018-04-22 09:45:02","post_date_gmt":"2018-04-22 07:45:02","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":8048},\"headline\":\"Clean Eating Mistakes\",\"content\":\"Simple fixes to common slip-ups.\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Clean eating is a basic concept. It generally involves sticking to whole foods that are as close to their natural form as possible. It means eating foods that are unpackaged and unrefined, these foods are often naturally packed full of nutrients. It sounds simple right? And it absolutely is. However if you\\u0026rsquo;re someone jumping on the \\u0026lsquo;clean eating\\u0026rsquo; bandwagon to reduce body fat or waistline you may end up feeling short-changed because despite the best of intentions, sometimes the confusing nutritional messages out there can get the better of us. So let\\u0026rsquo;s run through the common clean eating mistakes:\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Loading up on fruit\\u0026lt;\/strong\\u0026gt;\\nDespite being packed full of vitamins, minerals and fibre, \\u0026lt;strong\\u0026gt;fruit is loaded with sugar\\u0026lt;\/strong\\u0026gt; in the form of fructose. While 1-2 serves of fruit a day is recommended as part of a balanced diet, a bowl of fruit salad can add approximately 25-30g of sugar to your day. For adults, that is over half the daily recommended sugar intake consumed in breakfast alone.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Always aim to eat real fruit rather than drinking fruit juice\\u0026lt;\/strong\\u0026gt;. The fibre in real fruit makes it difficult to eat 4-5 oranges in one sitting. But by removing the fibre through juicing we can easy gulp down the same number of oranges in an 8oz glass (approx.1 cup). A liquid containing all the sugar with none of the natural fibre? That is a recipe for weight gain. Stick to a maximum of 2 pieces of fruit per day if you\\u0026rsquo;re looking to reduce body fat.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Skipping H20\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The human body is up to 50-75% water. In fact, water plays a vital role in almost every bodily function. Weight management is no exception. Staying hydrated is found to \\u0026lt;strong\\u0026gt;boost metabolism, help eliminate bodily waste and reduce appetite\\u0026lt;\/strong\\u0026gt;.\\nAnother contributing factor is that the body can often confuse thirst with hunger which can result in mindless consumption of excess calories.\\nAim to drink approximately 2-2.5L of water per day, and even more if you are active, in a hot, humid climate or consuming caffeine or alcohol. Keeping a drink bottle nearby during the day may help you to keep track of your water consumption.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Over eating (portion size)\\u0026lt;\/strong\\u0026gt;\\nA common clean eating mistake is eating all the right things, but in excess. This is an easy mistake to make and also an easy one to fix. A common practice to help reduce portion size is \\u0026lt;strong\\u0026gt;reduce the size of the plate or bowl you are serving into\\u0026lt;\/strong\\u0026gt;. But how much is too much? A basic way to measure is by using your hand. The below recommendations are for women. Men are advised to double the serving size*.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Protein \\u0026ndash; palm of your hand\\nVegetables \\u0026ndash; clenched fist\\nCarbohydrates \\u0026ndash; cupped hand\\nAdded fats \\u0026ndash; thumb\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;*These recommendations are for the average adult. Make sure to alter the portion size to match your activity levels.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Eating too often\\u0026lt;\/strong\\u0026gt;\\nTo avoid eating too often throughout the day try \\u0026lt;strong\\u0026gt;Intermittent Fasting\\u0026lt;\/strong\\u0026gt;. Studies show that as little as 12 hours of fasting per day (including the time spent asleep) is shown to produce health benefits. The benefits of intermittent fasting can be attributed to both longer time periods without food and eating the evening meal earlier which \\u0026lt;strong\\u0026gt;gives the digestive system time to rest and reset\\u0026lt;\/strong\\u0026gt; overnight.\\nNew research has linked intermittent fasting to improved gut health, mood, immune system function, increased metabolism and body fat loss.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;A happy gut makes healthy weight loss much easier.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Restrict \\u0026amp;amp; binge cycle\\u0026lt;\/strong\\u0026gt;\\nThe classic restrict\/binge cycle can lead to very poor results, personal frustration and feelings of resentment. This cycle is typical of those who feel deprived during the week and blow out over weekends. \\u0026lt;strong\\u0026gt;Extreme restriction can negatively impact upon metabolism and store fat as a response to the stress\\u0026lt;\/strong\\u0026gt;. By eating in a more balanced way during the week not only do we avoid unnecessary stress but also we reduce the urge to binge, making way for healthy progress.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Make sure to listen to your body and focus on your daily energy demands.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Image by IGphotography\/iStock\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Clean Eating Mistakes","post_excerpt":"Clean eating is a basic concept. It generally involves sticking to whole foods that are as close to their natural form as possible. It means eating foods that are unpackaged and unrefined, these foods are often naturally packed full of nutrients. It sounds simple right? And it absolutely is. However if you\u2019re someone jumping on the \u2018clean eating\u2019 bandwagon to reduce body fat or waistline you may end up feeling short-changed because despite the best of intentions, sometimes the confusing nutritional messages out there can get the better of us. So let\u2019s run through the common clean eating mistakes:\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"clean-eating-mistakes","to_ping":"","pinged":"","post_modified":"2025-09-28 08:56:34","post_modified_gmt":"2025-09-28 08:56:34","post_content_filtered":"","post_parent":0,"guid":"http:\/\/www.puma-catchup.com\/?p=8046","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":8046,"author":"13","date":"2018-04-22 09:45:02","date_gmt":"2018-04-22 07:45:02","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":8048},\"headline\":\"Clean Eating Mistakes\",\"content\":\"Simple fixes to common slip-ups.\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Clean eating is a basic concept. It generally involves sticking to whole foods that are as close to their natural form as possible. It means eating foods that are unpackaged and unrefined, these foods are often naturally packed full of nutrients. It sounds simple right? And it absolutely is. However if you\\u0026rsquo;re someone jumping on the \\u0026lsquo;clean eating\\u0026rsquo; bandwagon to reduce body fat or waistline you may end up feeling short-changed because despite the best of intentions, sometimes the confusing nutritional messages out there can get the better of us. So let\\u0026rsquo;s run through the common clean eating mistakes:\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Loading up on fruit\\u0026lt;\/strong\\u0026gt;\\nDespite being packed full of vitamins, minerals and fibre, \\u0026lt;strong\\u0026gt;fruit is loaded with sugar\\u0026lt;\/strong\\u0026gt; in the form of fructose. While 1-2 serves of fruit a day is recommended as part of a balanced diet, a bowl of fruit salad can add approximately 25-30g of sugar to your day. For adults, that is over half the daily recommended sugar intake consumed in breakfast alone.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Always aim to eat real fruit rather than drinking fruit juice\\u0026lt;\/strong\\u0026gt;. The fibre in real fruit makes it difficult to eat 4-5 oranges in one sitting. But by removing the fibre through juicing we can easy gulp down the same number of oranges in an 8oz glass (approx.1 cup). A liquid containing all the sugar with none of the natural fibre? That is a recipe for weight gain. Stick to a maximum of 2 pieces of fruit per day if you\\u0026rsquo;re looking to reduce body fat.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Skipping H20\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The human body is up to 50-75% water. In fact, water plays a vital role in almost every bodily function. Weight management is no exception. Staying hydrated is found to \\u0026lt;strong\\u0026gt;boost metabolism, help eliminate bodily waste and reduce appetite\\u0026lt;\/strong\\u0026gt;.\\nAnother contributing factor is that the body can often confuse thirst with hunger which can result in mindless consumption of excess calories.\\nAim to drink approximately 2-2.5L of water per day, and even more if you are active, in a hot, humid climate or consuming caffeine or alcohol. Keeping a drink bottle nearby during the day may help you to keep track of your water consumption.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Over eating (portion size)\\u0026lt;\/strong\\u0026gt;\\nA common clean eating mistake is eating all the right things, but in excess. This is an easy mistake to make and also an easy one to fix. A common practice to help reduce portion size is \\u0026lt;strong\\u0026gt;reduce the size of the plate or bowl you are serving into\\u0026lt;\/strong\\u0026gt;. But how much is too much? A basic way to measure is by using your hand. The below recommendations are for women. Men are advised to double the serving size*.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Protein \\u0026ndash; palm of your hand\\nVegetables \\u0026ndash; clenched fist\\nCarbohydrates \\u0026ndash; cupped hand\\nAdded fats \\u0026ndash; thumb\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;*These recommendations are for the average adult. Make sure to alter the portion size to match your activity levels.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Eating too often\\u0026lt;\/strong\\u0026gt;\\nTo avoid eating too often throughout the day try \\u0026lt;strong\\u0026gt;Intermittent Fasting\\u0026lt;\/strong\\u0026gt;. Studies show that as little as 12 hours of fasting per day (including the time spent asleep) is shown to produce health benefits. The benefits of intermittent fasting can be attributed to both longer time periods without food and eating the evening meal earlier which \\u0026lt;strong\\u0026gt;gives the digestive system time to rest and reset\\u0026lt;\/strong\\u0026gt; overnight.\\nNew research has linked intermittent fasting to improved gut health, mood, immune system function, increased metabolism and body fat loss.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;A happy gut makes healthy weight loss much easier.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Restrict \\u0026amp;amp; binge cycle\\u0026lt;\/strong\\u0026gt;\\nThe classic restrict\/binge cycle can lead to very poor results, personal frustration and feelings of resentment. This cycle is typical of those who feel deprived during the week and blow out over weekends. \\u0026lt;strong\\u0026gt;Extreme restriction can negatively impact upon metabolism and store fat as a response to the stress\\u0026lt;\/strong\\u0026gt;. By eating in a more balanced way during the week not only do we avoid unnecessary stress but also we reduce the urge to binge, making way for healthy progress.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Make sure to listen to your body and focus on your daily energy demands.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Image by IGphotography\/iStock\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Errores en la alimentaci\u00f3n sana","excerpt":"La alimentaci\u00f3n sana es un concepto b\u00e1sico. Por lo general, consiste en consumir alimentos integrales lo m\u00e1s parecidos posible a su forma natural. Significa consumir alimentos sin envasar ni refinar, que suelen estar repletos de nutrientes de forma natural. Parece sencillo, \u00bfverdad? Y lo es. Sin embargo, si eres de los que se suben al carro de la \u2018alimentaci\u00f3n limpia\u2019 para reducir la grasa corporal o la cintura, puedes acabar sinti\u00e9ndote defraudado porque, a pesar de las mejores intenciones, a veces los confusos mensajes nutricionales que circulan por ah\u00ed pueden sacar lo mejor de nosotros. Repasemos los errores m\u00e1s comunes de la alimentaci\u00f3n limpia:","status":"publish","password":"","name":"errores-en-la-alimentaci\u00f3n-saludable","modified":"2025-09-28 08:56:34","modified_gmt":"2025-09-28 08:56:34","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"22 de abril de 2018, 7:45","date_local":"22 de abril de 2018","time_local":"7:45","slug":"clean-eating-mistakes","url":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/clean-eating-mistakes\/","featured_image":{"width":1140,"height":640,"file":"2018\/02\/H_cleaneatingmistakes.jpg","filesize":333312,"sizes":{"medium":{"file":"H_cleaneatingmistakes-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":16277},"large":{"file":"H_cleaneatingmistakes-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":130823},"thumbnail":{"file":"H_cleaneatingmistakes-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":8200},"medium_large":{"file":"H_cleaneatingmistakes-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":79755},"trp-custom-language-flag":{"file":"H_cleaneatingmistakes-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":475}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":8048,"alt":"","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2018\/02\/H_cleaneatingmistakes.jpg","title":"H_errores_en_la_alimentaci\u00f3n_saludable","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Clean Eating Mistakes","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/8046","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/comments?post=8046"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/8046\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media\/8048"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media?parent=8046"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/categories?post=8046"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}