Come Libre


Toda la información contenida en Come Libre está respaldada por evidencia científica.

Día 2: Te ayuda a comer menos (sin sentirte privado)

  • Andrade, A. M., Greene, G. W., y Melanson, K. J. (2008). Eating Slowly Led to Decreases in Energy Intake within Meals in Healthy Women. Journal of the American Dietetic Association.
  • Viskaal-van Dongen, M., Kok, F. J., y de Graaf, C. (2011). Eating rate of commonly consumed foods promotes food and energy intake. Appetite​. 
  • Shah, M., Copeland, J., Dart, L., Adams-Huet, B., James, A., y Rhea, D. (2014). Slower eating speed lowers energy intake in normal-weight but not overweight/obese subjects. Journal of the Academy of Nutrition and Dietetics.
  • Angelopoulos, T., Kokkinos, A., Liaskos, C., Tentolouris, N., Alexiadou, K., Miras, A. D., y le Roux, C. W. (2014). The effect of slow spaced eating on hunger and satiety in overweight and obese patients with type 2 diabetes mellitus. BMJ Open Diabetes Research & Care.

Día 2: Las hormonas de la saciedad se secretan alrededor de 15-20 minutos después de haber empezado a comer

  • Kokkinos, A., Le Roux, C. W., Alexiadou, K., Tentolouris, N., Vincent, R. P., Kyriaki, D., Katsilambros, N. (2010). Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1. Journal of Clinical Endocrinology and Metabolism.

Día 2: Mejora tu digestión y te hace sentir mejor

  • Cassady, B. A., Hollis, J. H., Fulford, A. D., Considine, R. V., & Mattes, R. D. (2009). Mastication of almonds: Effects of lipid bioaccessibility, appetite, and hormone response. American Journal of Clinical Nutrition.
  • Zhu, Y., & Hollis, J. H. (2014). Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults. Journal of the Academy of Nutrition and Dietetics.

Día 2: Te ayuda a saborear y disfrutar más la comida

  • Boesveldt, S., & de Graaf, K. (2017). The differential role of smell and taste for eating behavior. Perception.
  • Mccrickerd, K., & Forde, C. G. (2016). Sensory influences on food intake control: Moving beyond palatability. Obesity Reviews.

Día 3: comer de manera distraída nos hace comer de más

  • Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition.
  • Robinson, E., Kersbergen, I., & Higgs, S. (2014). Eating ‘attentively’ reduces later energy consumption in overweight and obese females. British Journal of Nutrition.
  • Gonçalves, R. F. da M., Barreto, D. de A., Monteiro, P. I., Zangeronimo, M. G., Castelo, P. M., van der Bilt, A., & Pereira, L. J. (2019). Smartphone use while eating increases caloric ingestion. Physiology and Behavior.

Día 3: Tendemos a modificar nuestra alimentación en presencia de otros

  • Higgs, S., & Thomas, J. (2016). Social influences on eating. Current Opinion in Behavioral Sciences.
  • Vartanian, L. R., Spanos, S., Herman, C. P., & Polivy, J. (2015). Modeling of food intake: a meta-analytic review. Social Influence.

Día 4: En un experimento

  • Mantzios, M., & Wilson, J. C. (2014). Making concrete construals mindful: A novel approach for developing mindfulness and self-compassion to assist weight loss. Psychology and Health.

Día 8: Comemos así porque lo hacemos en automático

  • Cohen, D., & Farley, T. A. (2008). Eating as an automatic behavior. Preventing Chronic Disease.
  • Moldovan, A. R., & David, D. (2012). Features of automaticity in eating behavior. Eating Behaviors.

Día 16: tendemos a basarnos en señales externas

Día 16: Te dan control de tu alimentación

  • Fukkoshi, Y., Akamatsu, R., & Shimpo, M. (2015). The relationship of eating until 80% full with types and energy values of food consumed. Eating Behaviors.

Día 27: impide que avancemos hacia nuestras metas

  • Powers, T. A., Koestner, R., & Zuroff, D. C. (2007). Self-Criticism, Goal Motivation, and Goal Progress. Journal of Social and Clinical Psychology.
  • Powers, T. A., Koestner, R., Zuroff, D. C., Milyavskaya, M., & Koestner, R. (2012). The Effects of Self-Criticism and Self-Oriented Perfectionism on Goal Pursuit. Personality and Individual Differences.

Día 27: ayuda a disminuir las formas típicas de malestar

  • Braun, T. D., Park, C. L., & Gorin, A. (2016). Self-compassion, body image, and disordered eating: A review of the literature. Body Image.
  • Albertson, E. R., Neff, K. D., & Dill-Shackleford, K. E. (2015). Self-Compassion and Body Dissatisfaction in Women: A Randomized Controlled Trial of a Brief Meditation Intervention. Mindfulness.
  • Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality.
  • Thøgersen-Ntoumani, C., Dodos, L., Chatzisarantis, N., & Ntoumanis, N. (2017). A Diary Study of Self-Compassion, Upward Social Comparisons, and Body Image-Related Outcomes. Applied Psychology: Health and Well-Being.

Día 27: ayuda a relacionarte mejor con la comida

  • Adams, C. E., & Leary, M. R. (2007). Promoting Self–Compassionate Attitudes Toward Eating Among Restrictive and Guilty Eaters. Journal of Social and Clinical Psychology.
  • Hussein, M., Egan, H., & Mantzios, M. (2017). Mindful Construal Diaries: A Less Anxious, More Mindful, and More Self-Compassionate Method of Eating. SAGE Open.

Día 27: ayuda a perder peso y quemar grasa

  • Mantzios, M., & Wilson, J. C. (2015). Exploring Mindfulness and Mindfulness with Self-Compassion-Centered Interventions to Assist Weight Loss: Theoretical Considerations and Preliminary Results of a Randomized Pilot Study. Mindfulness.
  • Mantzios, M., & Wilson, J. C. (2014). Making concrete construals mindful: A novel approach for developing mindfulness and self-compassion to assist weight loss. Psychology and Health.
  • Para un análisis más extenso de la evidencia de cómo la crítica nos afecta y como la autocompasión nos beneficia, ve el artículo:

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