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El consejo que People en Español atribuyó a Adamari López fue servirse porciones más pequeñas y empezar con un plato de menor tamaño. También contó que no elimina el arroz y que a veces lo prepara con un poco de aceite de coco y lo come al día siguiente. Son prácticas personales, no un método probado para comer sin ganar peso.
Qué dijo Adamari López sobre comer sin engordar
En un reportaje publicado el 9 de octubre de 2024, People en Español atribuyó esos comentarios a una conversación de López en Ada y Chiqui de show. La publicación recoge su recomendación: “Servirte en una porción más pequeña, empezando por un plato más pequeño para todo lo de las comidas y comerlo, por ejemplo, en la tarde”.
Sobre el arroz, el medio también le atribuyó: “Entonces es una de las cositas que yo hago que a mí me funciona”. La frase describe lo que ella dice que hace; no demuestra que esa práctica evite ganar peso. La nota es el respaldo disponible para sus palabras, pero no se dispone aquí de una transcripción primaria del video.
Por qué un plato más pequeño puede ayudar con las porciones
El NIDDK recomienda usar platos, tazones y vasos más pequeños como una estrategia posible para ayudar a comer y beber menos. Eso puede facilitar servir una cantidad menor, pero no significa que el tamaño del plato, por sí solo, provoque pérdida de peso ni que permita comer cualquier cantidad sin consecuencias.
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También conviene distinguir entre una porción y una ración: la porción es la cantidad que una persona elige servirse o comer; la ración indicada en una etiqueta es una cantidad de referencia definida para la información nutricional. No necesariamente coinciden.
¿El arroz frío y recalentado ayuda a no engordar?
La evidencia citada no demuestra que enfriar arroz impida ganar peso. Los estudios analizaron principalmente el almidón resistente o la respuesta glucémica, no la pérdida de peso. Además, sus resultados no son uniformes:
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| Estudio | Qué encontró | Qué no permite concluir |
|---|---|---|
| Sonia, Witjaksono y Ridwan, 2015 | En arroz blanco, midió 0,64 g de almidón resistente por 100 g recién cocido; 1,30 g por 100 g tras 10 horas de enfriamiento a temperatura ambiente; y 1,65 g por 100 g después de 24 horas a 4 °C y recalentarlo. El componente clínico incluyó a 15 adultos sanos y observó una menor respuesta glucémica aguda con el arroz refrigerado y recalentado. | No midió pérdida de peso. El resultado clínico corresponde a un grupo pequeño y a una respuesta aguda. |
| Ensayo cruzado aleatorizado, American Journal of Clinical Nutrition, 2021 | En adultos sanos, enfriar el arroz cocido no redujo significativamente el índice glucémico ni la digestibilidad del almidón. | No establece que enfriar el arroz sea una estrategia para controlar el peso. |
Por tanto, es más preciso hablar de posibles cambios en ciertos indicadores estudiados que presentar el arroz frío como un truco adelgazante. Los hallazgos sobre glucemia tampoco justifican por sí mismos una recomendación universal.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Qué tener en cuenta sobre el aceite de coco
La nota atribuye a López que a veces cocina arroz con un poco de aceite de coco y lo consume al día siguiente. Eso no prueba que el aceite de coco queme grasa, reduzca la inflamación ni vuelva inocuo el arroz.
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Las normas de cuidado de la American Diabetes Association para 2025 aconsejan limitar alimentos ricos en grasas saturadas, incluido el aceite de coco, para reducir el riesgo cardiovascular en personas con diabetes o riesgo de diabetes. Es una orientación clínica para esos grupos; no basta para determinar qué conviene a cada persona. En cualquier caso, la experiencia que López describe no debe transformarse en un consejo general de salud.
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