{"id":173246,"date":"2025-12-22T13:11:24","date_gmt":"2025-12-22T17:11:24","guid":{"rendered":"https:\/\/infoelnuevonorte.com\/?p=173246"},"modified":"2025-12-22T13:11:25","modified_gmt":"2025-12-22T17:11:25","slug":"ayuno-navideno-una-dieta-para-celebrar","status":"publish","type":"post","link":"https:\/\/infoelnuevonorte.com\/?p=173246","title":{"rendered":"Ayuno navide\u00f1o, \u00bfuna dieta para celebrar?"},"content":{"rendered":"<!--[if lt IE 9]><script>document.createElement('audio');<\/script><![endif]-->\n<audio class=\"wp-audio-shortcode\" id=\"audio-173246-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/12\/ttsmaker-vip-file-2025-12-22-13-10-37.mp3?_=1\" \/><a href=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/12\/ttsmaker-vip-file-2025-12-22-13-10-37.mp3\">https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/12\/ttsmaker-vip-file-2025-12-22-13-10-37.mp3<\/a><\/audio>\n<p style=\"text-align: justify;\"><strong>Llega la Navidad<\/strong>, llegan los\u00a0<strong>prop\u00f3sitos de a\u00f1o nuevo<\/strong>\u00a0y, en la mitad del mundo, llega el\u00a0<strong>invierno<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Y todo ello da lugar a una \u00e9poca festiva en la que surge una paradoja: \u00bfse puede\u00a0<strong>cuidar la l\u00ednea<\/strong>\u00a0como prop\u00f3sito para un nuevo ciclo y, a la vez, disfrutar a la vez de las fiestas? Una duda que hasta\u00a0<strong>Santa Claus<\/strong>\u00a0podr\u00eda tener.<\/p>\n<p style=\"text-align: justify;\">Por ejemplo, \u00bfes posible (y, sobre todo, saludable) mantener o iniciar una dieta como el\u00a0<strong>ayuno intermitente<\/strong>\u00a0entre\u00a0<strong>cenas de empresa<\/strong>, reuniones familiares de Nochebuena, turrones, polvorones y roscones de Reyes? Mientras la ciencia se\u00f1ala al\u00a0<strong>fr\u00edo<\/strong>\u00a0como un posible aliado para la p\u00e9rdida de grasa, el calendario social nos empuja hacia el\u00a0<strong>super\u00e1vit cal\u00f3rico<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Y es que la respuesta, m\u00e1s que un simple \"s\u00ed\" o \"no\", engloba una serie de matices, con un delicado equilibrio entre la\u00a0<strong>cronobiolog\u00eda<\/strong>, la\u00a0<strong>psicolog\u00eda humana<\/strong>\u00a0de nuestro comportamiento y la\u00a0<strong>flexibilidad metab\u00f3lica<\/strong>.<\/p>\n<h2 style=\"text-align: justify;\">La\u00a0<strong>factura metab\u00f3lica<\/strong>\u00a0de la\u00a0<strong>Navidad<\/strong><\/h2>\n<p style=\"text-align: justify;\">Pero, \u00bfpor qu\u00e9 alguien querr\u00eda ponerse a dieta o iniciar un estilo de alimentaci\u00f3n como el\u00a0<strong>ayuno intermitente<\/strong>\u00a0en diciembre? Para comprenderlo, primero habr\u00eda que ahondar en la creencia popular seg\u00fan la cual ganamos mucho peso durante las fiestas navide\u00f1as.<\/p>\n<p style=\"text-align: justify;\">Ya antes de las redes sociales, las revistas de belleza aconsejaban mil\u00a0<strong>dietas para despu\u00e9s<\/strong>\u00a0de las\u00a0<strong>vacaciones<\/strong>. Ahora, en la era de internet, este es un\u00a0<strong>tema viral<\/strong>. Sin embargo, a la hora de cuantificar el verdadero \"da\u00f1o\" de las comilonas, los datos son mucho m\u00e1s matizados.<\/p>\n<p style=\"text-align: justify;\">Y es que seg\u00fan un estudio publicado en el\u00a0<strong>New England Journal of Medicine<\/strong>, el\u00a0<strong>aumento de peso<\/strong>\u00a0promedio durante la temporada navide\u00f1a es de\u00a0<strong>0.37 kilogramos<\/strong>. Y, si se tiene en cuenta\u00a0 lo que acumulamos durante el\u00a0<strong>invierno<\/strong>\u00a0en general, es de 0,48 kilogramos. Es decir, casi medio kilo.<\/p>\n<p style=\"text-align: justify;\">No obstante, aunque pueda parecer poco, hay un detalle a tener en cuenta de acuerdo con esta investigaci\u00f3n: la mayor\u00eda de las personas\u00a0<strong>no pierden<\/strong>\u00a0ese\u00a0<strong>peso extra<\/strong>\u00a0una vez finalizadas las fiestas. Ese \"medio kilo navide\u00f1o\" se acumula a\u00f1o tras a\u00f1o, contribuyendo paulatinamente a una posible\u00a0<strong>obesidad futura<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Por eso, hay quienes pueden encontrar en el\u00a0<strong>ayuno intermitente<\/strong>\u00a0ya no una dieta, sino una\u00a0<strong>herramienta de autogesti\u00f3n<\/strong>. Un estilo de vida. Aunque la clave para hacerlo sin que est\u00e9 re\u00f1ido con el esp\u00edritu navide\u00f1o radica en la\u00a0<strong>flexibilidad<\/strong> y en entender por qu\u00e9 esta \u00e9poca del a\u00f1o puede ser la id\u00f3nea.<\/p>\n<figure class=\"my-12 component infografia\" style=\"text-align: justify;\"><picture><img decoding=\"async\" class=\"mx-auto\" src=\"https:\/\/resources.diariolibre.com\/images\/2025\/12\/22\/ayuno-navideno-2-76f42958.jpeg\" alt=\"Infograf\u00eda\" width=\"auto\" height=\"350\" \/><\/picture><\/figure>\n<h2 style=\"text-align: justify;\">El\u00a0<strong>fr\u00edo<\/strong>, un\u00a0<strong>aliado para la l\u00ednea<\/strong><\/h2>\n<p style=\"text-align: justify;\">Aunque la asociaci\u00f3n m\u00e1s intuitiva sea \"hibernar\" y comer m\u00e1s cuando hace\u00a0<strong>fr\u00edo<\/strong>, la\u00a0<strong>termog\u00e9nesis<\/strong>\u00a0hace que el oto\u00f1o y el\u00a0<strong>invierno<\/strong> sean un momento ideal a nivel fisiol\u00f3gico para la recomposici\u00f3n corporal.\u00a0<\/p>\n<p style=\"text-align: justify;\">As\u00ed lo explica\u00a0<strong>Gonzalo Ruiz Utrilla<\/strong>, \"<strong>biohacker<\/strong>\" experto en longevidad: \"esta \u00e9poca del a\u00f1o es perfecta para iniciarse en este patr\u00f3n de alimentaci\u00f3n si uno de nuestros objetivos es la\u00a0<strong>p\u00e9rdida de peso<\/strong>, ya que el\u00a0<strong>fr\u00edo<\/strong>\u00a0acelera el metabolismo y el gasto cal\u00f3rico se ve potenciado por el\u00a0<strong>ayuno<\/strong>\", dice a trav\u00e9s de Le Clan.<\/p>\n<p style=\"text-align: justify;\">Esta afirmaci\u00f3n tiene respaldo cient\u00edfico en el funcionamiento del\u00a0<strong>Tejido Adiposo Marr\u00f3n<\/strong>, tambi\u00e9n conocido como\u00a0<strong>grasa parda<\/strong>. Estudios como el publicado en\u00a0<strong>Cell Metabolism<\/strong>\u00a0han demostrado que la exposici\u00f3n al\u00a0<strong>fr\u00edo<\/strong>\u00a0activa este tipo de grasa, la cual utiliza la glucosa y los l\u00edpidos para generar calor, aumentando el gasto energ\u00e9tico en reposo.<\/p>\n<p style=\"text-align: justify;\">El\u00a0<strong>ayuno<\/strong>, a su vez, activa la\u00a0<strong>autofagia<\/strong>, un mecanismo de limpieza celular. Un fen\u00f3meno que investig\u00f3 a conciencia el doctor\u00a0<strong>Yoshinori Ohsumi<\/strong>, Premio Nobel de Medicina de 2016 gracias a sus aportaciones sobre este proceso.<\/p>\n<p style=\"text-align: justify;\">Sin embargo, el\u00a0<strong>ayuno<\/strong>\u00a0navide\u00f1o no es solo una cuesti\u00f3n de quema de calor\u00edas sino un ejercicio de estabilidad: \"Por mi experiencia de tantos a\u00f1os, lo recomiendo tambi\u00e9n por la\u00a0<strong>disciplina<\/strong>\u00a0que crea en el d\u00eda a d\u00eda y la mejora que se percibe en cu\u00e1nto a\u00a0<strong>claridad mental<\/strong>\", se\u00f1ala\u00a0<strong>Ruiz Utrilla<\/strong>.<\/p>\n<h2 style=\"text-align: justify;\">Disfrutar y cuidarse, pero\u00a0<strong>sin culpa<\/strong><\/h2>\n<p style=\"text-align: justify;\">Eso s\u00ed, hay que tener claro que el\u00a0<strong>ayuno<\/strong>\u00a0no es pasar hambre comiendo menos calor\u00edas de las que necesitamos. Y es que, seg\u00fan Utrilla, \"no son sin\u00f3nimos, se pueden mantener calor\u00edas estables y beneficiarte del\u00a0<strong>ayuno<\/strong>\u00a0s\u00f3lo por la\u00a0<strong>ventana temporal<\/strong>\", aclara.<\/p>\n<p style=\"text-align: justify;\">Pero uno de los mayores retos de\u00a0<strong>ayunar<\/strong>\u00a0en estas fechas es la\u00a0<strong>falta de luz solar<\/strong>\u00a0y la alteraci\u00f3n de los\u00a0<strong>ritmos circadianos<\/strong>. Y es que \"los d\u00edas son menos largos y esto no ayuda a prolongar el\u00a0<strong>ayuno<\/strong>\", admite el experto.<\/p>\n<p style=\"text-align: justify;\">Sin embargo, una ventaja del\u00a0<strong>invierno<\/strong>, seg\u00fan el an\u00e1lisis de Le Clan, es que fuera de los d\u00edas se\u00f1alados, \"estamos m\u00e1s centrados en el\u00a0<strong>trabajo<\/strong>\u00a0y salimos menos a comer\". La clave es la\u00a0<strong>adherencia imperfecta<\/strong>:\u00a0<strong>ayunar<\/strong>\u00a0los d\u00edas laborables para tomarse m\u00e1s licencia en los d\u00edas de comidas sociales y familiares.<\/p>\n<p style=\"text-align: justify;\">Eso s\u00ed, psicol\u00f3gicamente, intentar\u00a0<strong>ayunar<\/strong>\u00a0en\u00a0<strong>Navidad<\/strong>\u00a0conlleva un\u00a0<strong>riesgo<\/strong>: el ciclo de restricci\u00f3n-atrac\u00f3n.\u00a0<strong>Ruiz Utrilla<\/strong>\u00a0alerta as\u00ed a quienes \"se pegan atracones para compensar las horas de\u00a0<strong>ayuno<\/strong>, lo que es un grave error\".\u00a0<\/p>\n<p style=\"text-align: justify;\">Adem\u00e1s, como bien resume el experto, no podemos pensar que \"por el hecho de\u00a0<strong>ayunar<\/strong>\u00a0podemos relajarnos con el resto de buenos h\u00e1bitos, como hacer\u00a0<strong>ejercicio regularmente<\/strong>\u00a0o dormir las horas que nos corresponden\".\u00a0<\/p>\n<p style=\"text-align: justify;\">Y es que la\u00a0<strong>Navidad<\/strong>\u00a0se disfruta mejor sin la culpa del exceso, y el\u00a0<strong>ayuno intermitente<\/strong>, bien gestionado, puede ser una herramienta que nos permita saborear cada banquete sin ser v\u00edctimas del consumismo. Pero no debe ser nunca una obsesi\u00f3n. Ya que, ante todo, es\u00a0<strong>tiempo de celebrar<\/strong>.<\/p>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<div id=\"DenunciayAPP\" class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><a href=\"https:\/\/whatsapp.com\/channel\/0029Va88WGP2ER6ZxD6TCa3U\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-155512\" src=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/10\/Canal-whatsapp-infoenn.jpeg\" alt=\"\" width=\"2046\" height=\"554\" srcset=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/10\/Canal-whatsapp-infoenn.jpeg 2046w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/10\/Canal-whatsapp-infoenn-300x81.jpeg 300w, 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como director y fundador. A trav\u00e9s de la web <strong data-start=\"188\" data-end=\"212\">infoelnuevonorte.com<\/strong>, el medio ofrece informaci\u00f3n veraz y oportuna sobre los acontecimientos sociales, pol\u00edticos, comunitarios y de actualidad general, tanto a nivel nacional como internacional, promoviendo un periodismo responsable, participativo y comprometido con la libre expresi\u00f3n y el fortalecimiento de la democracia informativa.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Llega la Navidad, llegan los\u00a0prop\u00f3sitos de a\u00f1o nuevo\u00a0y, en la mitad del mundo, llega el\u00a0invierno. Y todo ello da lugar a una \u00e9poca festiva en la que surge una paradoja: \u00bfse puede\u00a0cuidar la l\u00ednea\u00a0como prop\u00f3sito para un nuevo ciclo y, a la vez, disfrutar a la vez de las fiestas? Una duda que hasta\u00a0Santa Claus\u00a0podr\u00eda [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":173248,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[88],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ayuno navide\u00f1o, \u00bfuna dieta para celebrar? | El Nuevo Norte<\/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:\/\/infoelnuevonorte.com\/?p=173246\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ayuno navide\u00f1o, \u00bfuna dieta para celebrar? | El Nuevo Norte\" \/>\n<meta property=\"og:description\" content=\"Llega la Navidad, llegan los\u00a0prop\u00f3sitos de a\u00f1o nuevo\u00a0y, en la mitad del mundo, llega el\u00a0invierno. Y todo ello da lugar a una \u00e9poca festiva en la que surge una paradoja: \u00bfse puede\u00a0cuidar la l\u00ednea\u00a0como prop\u00f3sito para un nuevo ciclo y, a la vez, disfrutar a la vez de las fiestas? 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