¿Qué es y en qué consiste la dieta cetogénica? Aprende a realizarla paso a paso
“Propósito: objeto, mira o cosa que se pretende conseguir”, esta es la definición de propósito de la Real Academia Española y muchos os preguntaréis, ¿por qué he empezado así el artículo si vamos a hablar de dietas? Esteréis de acuerdo conmigo en que junto a cada año nuevo que comienza, la lista de propósitos crece y, entre ellos, las palabras: dieta, ejercicio físico y vida saludable son de los más nombrados. ¿Tu propósito de este año es bajar de peso?
Entonces, déjame que te cuente un secreto: la clave en un 70% está en la dieta, mientras que el 30% restante corresponde a la realización de ejercicio físico. Es decir, de nada nos vale hacer mucho ejercicio si luego lo vamos a compensar con una comilona, tenemos que tener un balance entre la dieta y el ejercicio para así entrar en un estado de déficit calórico y poder perder esos kilitos de más.
Y aquí es donde tenemos el gran hándicap… ¿qué dieta es la más adecuada para mí? ¿Estoy haciendo bien ese 70%? Hoy vamos a hablar de la dieta cetogénica, una dieta que está de moda, es muy efectiva pero que hay que hacerla bajo la supervisión de un profesional.
¿Cómo podemos saber si estamos en estado de cetosis? Síntomas e indicios de diabetes
Como acabamos de comentar, la dieta cetogénica hay que hacerla bajo la supervisión de un facultativo, ¿por qué? porque podemos entrar en estado de cetosis. Para poder entenderlo vamos a explicar primero brevemente en qué consiste una dieta cetogénica.
En este tipo de dietas se restringen los carbohidratos (como el azúcar) y se sustituyen por las grasas o lípidos. ¿Cómo se puede adelgazar sólo a base de grasas?
Nuestro cuerpo, como he comentado en otros artículos, funciona como una máquina la cual necesita energía. Nuestro motor tiene como primera opción transformar los carbohidratos en energía pero, ¿qué ocurre cuando no suministramos carbohidratos en la dieta?
Acude a su almacén de las grasas o lípidos y, a partir de éstas, obtiene la energía necesaria para poder funcionar. Hasta aquí pensaréis que hablo de una dieta perfecta, comemos grasas y quemamos grasas, ¿qué impedimento puede tener? La formación de cuerpos cetónicos, que nos puede llevar a un estado de cetosis.
Imaginémonos el depósito de gasolina de un coche, cuando lo recargamos y está completo el coche corre a nuestro antojo sin embargo, cuando se enciende la luz de reserva tenemos que tener cuidado, ya que si gastamos toda la reserva nos puede dejar tirados.
Algo así ocurre con los cuerpos cetónicos, nuestro hígado los produce ante un estado de “emergencia” por falta de combustible (glucosa) y la acumulación de éstos nos puede llevar a la cetosis. Un estado de cetosis se caracteriza por:
- Náuseas y vómitos
- Fragilidad
- Dolor en el abdomen
- Cansancio/fatiga
- Beber agua constantemente
Además, cuando se llega a un estado de cetosis (es decir que el nivel de cuerpos cetónicos producidos por el hígado es elevado en sangre) el páncreas liberará insulina para contrarrestar este aumento de cetonas, por ello se dice que un estado prolongado de cetosis puede llevar a una diabetes, ya que podemos entrar en una hiperglucemia con cetoacidosis.
Complemento Alimenticio elaborado a base de especies vegetales y vitaminas. Estimula la movilidad intestinal.
Alimentos permitidos y recomendados
Tenemos que recordar que los alimentos que bajos a ingerir tienen que ser altos en lípidos (grasas) y bajos en carbohidratos (azúcares). A continuación siguiendo esta regla diferenciaremos entre los distintos grupos:
Aceite y grasas
Casi todas las dietas hipocalóricas se restringen a dos cucharas soperas de aceite al día, cambia el chip, estamos en una dieta cetogénica, por lo que puedes usar todo el aceite que quieras al igual que algunas grasas como la mantequilla.
Carne
¿Estás cansada de hacer dietas donde la carne predominante es la del pollo? Entonces esto te va a gustar, la carne roja es la más recomendada en la dieta cetogénica, como el cerdo o el cordero. Eso sí, no te pases de carne, ya que si eso ocurre en la ingesta habrá un exceso de proteínas y estas proteínas pueden convertirse en carbohidratos (azúcares). Por ello decimos que la dieta cetogénica hay un consumo alto de grasa y moderado de proteínas.
Pescado
Preferiblemente pescado azul, como el salmón, las sardinas o el atún, ya que éstos pescados son ricos en grasas omega 3. Pero ten en cuenta la manera de cocinarlo, mejor a la plancha o al horno con un poco de aceite que rebozado, ya que así evitaremos los carbohidratos.
Verduras
¿Cómo es eso de que están permitidas las verduras en una dieta donde el mayor consumo es de grasas? Recuerda que hay verduras ricas en grasas buenas (como el aguacate) pero además podrás consumir aquellas que crecen sobre el suelo y que tienen hoja verde como, por ejemplo, el calabacín.
Lácteos
Si te gustan los yogures y el queso… estás de suerte. Los lácteos que mejor le vienen a esta dieta son los altos en grasas, como el queso curado, la nata líquida para cocinar o el yogur griego (eso sí, ¡acuérdate de cogerlo sin azúcar!).
Frutos secos
En este caso es mejor consumirlos tostados o fritos con aceite en vez de al natural. Los mejores para este tipo de dieta son las nueces y las pipas, ya que la mayoría de frutos secos contienen muchos carbohidratos.
Bebidas
En este apartado lo único que hay que tener en cuenta es que sean “cero azúcar”, con lo cual podremos tomar: agua, infusiones o tés.
Lista de legumbres permitidas
Las legumbres se caracterizan por tener los carbohidratos como fuente principal además de otros nutrientes y, como hemos dicho, queremos evitarlos a toda costa. Si comes legumbres intenta que sean aquellas que lleven menos azúcares, como el tofu o la soja.
Alimentos prohibidos en la dieta cetogénica
Una vez comentados los alimentos permitidos, nos será mucho más fácil comprender cuáles están prohibidos, resumiendo, aquellos que sean ricos en carbohidratos.
Azúcar
Cuando nos explican en qué consiste la dieta cetogénica, el primer alimento que pensamos quitar es el azúcar. Como habíamos comentado, la glucosa es el principal combustible del cuerpo y en este tipo de dieta queremos agotar el combustible y entrar en “la reserva” donde encontramos nuestro segundo combustible o, combustible para emergencias: las grasas. Mientras que haya azúcar en el cuerpo no vamos a utilizar las grasas por ello este nutriente y sus derivados (entre ellos los dulces) están totalmente prohibidos.
Cereales y legumbres
Las legumbres ya las hemos mencionado antes, casi todas tienen un alto contenido de carbohidratos, sobre todo las alubias blancas, los garbanzos y el algarrobo. Pero, ¿qué ocurre con los cereales? Al igual que con las legumbres, el nutriente más abundante en los cereales son los hidratos de carbono, por lo que tenemos que excluirlos de nuestra dieta.
Almidones
El almidón, conocido también como fécula, está formado por diferentes monómeros de hidratos de carbono, entre los que está la glucosa. ¿Dónde encontramos almidón? En el pan, las pastas, el arroz, las patatas… pero ¡ojo! No nos descuidemos, aunque ponga la palabra “integral” sigue llevando diferentes hidratos de carbono, por lo que no podemos incluirlos en nuestra dieta.
Fruta
Aunque el azúcar de la fruta es “más natural”, sigue estando prohibido en una dieta cetogénica.
Bebidas
Como ya sabemos, tanto las bebidas alcohólicas (sobre todo la cerveza) como los refrescos, poseen gran cantidad de hidratos de carbono, por lo que tenemos que eliminarlos.
Ejemplo de menú de dieta cetogénica
| DESAYUNO |
Café con leche entera. Jamón cocido con queso curado |
| ALMUERZO | De espinacas y aguacate |
| COMIDA | Ternera a la plancha con champiñones |
| MERIENDA | Yogur griego con un puñadito de nueces |
| CENA | Tortilla francesa con salmón al vapor |
¿Puede causar perjuicios a tu salud?
La respuesta a esta pregunta es un sí rotundo. Con la dieta cetogénica se pierde peso muy rápidamente, pero si no se controla por un profesional puede producirse un prologando estado de cetosis, siendo perjudicial para nuestro cuerpo.
Además, recordemos que todo lo que comemos es grasa, por lo que si esta dieta se alarga puede causar un aumento de colesterol y triglicéridos en sangre, además de malestar gastrointestinal, ya que nuestro cuerpo no está hecho para absorber tanta grasa.
Estos son sólo unos pocos de los síntomas que puede causar esta dieta, recordemos que nuestro cuerpo es sabio, una máquina perfecta que, (volviendo al símil del coche) si le quitamos su principal combustible (glucosa) y funcionamos sólo con la reserva (grasas) llegará un momento que la máquina o el coche se rompa, ya que es un sistema que está hecho para emergencias.
Antes de hacer una dieta cetogénica consulta con un profesional. Con María José Hidalgo estarás en buenas manos.
¿Has realizado esta dieta? Deja tu opinión en los comentarios.
Slender your stance to shoulder-width aside
from heel to heel. Turn your toes out 30° so that they align along
with your thighs. The best way to grip the bar low palm is utilizing the Bulldog Grip.
Grip the bar by rotating your palms in earlier than closing them.
The Bulldog Grip will really feel bizarre and less
safe. However it isn’t much less safe as a
outcome of your thumbs keep the bar from slipping out
of your palms. Try it for a couple of workouts, you’ll get used to it.
Take your time to unrack earlier than you Bench Press.
Bench Press with free weights so you control the place the bar goes.
Let your stabilizing muscles steadiness the
weight.
Push your self off the ground by straightening your
arms. Keep a straight line out of your shoulders to your toes.
Benching 100kg/225lb is within attain of most guys. First you have to
raise them off the floor in your chest.
If full grip feels much less comfortable, you’re gripping the bar mistaken. Some
individuals assume you need a spotter to Bench Press. But you can still damage yourself with a
spotter. A quick Youtube search will return movies of Bench Pressers who
harm themselves despite having a spotter (or several).
If you lose the bar, it’ll usually hit you before
the spotter can react. That’s why I advocate Bench Pressing within the Power Rack even with a spotter.
Most Smith Machines don’t have horizontal
security pins.
However, dopamine does not help construct muscle tissue.
The hormones that is released to build muscular tissues is testosterone.
To get probably the most testosterone out of a exercise, you’ll find a way to take a specifically formulated protein shake before the exercise.
That method, the muscles will retain the reminiscence of
the workout longer and type extra rapidly.
You can also scale back slip risk by working towards the movement with mild weights till
you master the vary of motion and grip dynamics. Of course, the variety of sets and reps might be decided based
mostly in your fitness journey, but right here is a superb starting point.
This exercise stretches and contracts the chest muscles
by using a flying motion, isolating the pectorals more than a
traditional press.
If your elbows are exterior your wrists on the backside, the weight is
tougher to bench (it’s like doing a triceps extension).
If your elbows are inside your wrists, the burden is harder on your shoulder joints.
Bench Press with vertical forearms at the bottom by adjusting you grip width.
The Bench Press is a full physique, compound train. It works your chest, shoulders and triceps most.
If using a flat bench, studies present around a 30% improve on upper
chest activation. So, if you would like to target your upper chest without as much shoulder work, flat bench reverse
grip is great. With incline reverse grip bench press, you’ll get about a 5-10% improve in higher chest recruitment.
The shut grip barbell bench press shifts emphasis to your triceps.
It additionally hits extra of your inside chest (get that good separation between left and right side).
The close grip barbell bench press not solely develops your triceps amazingly properly, however
it’ll additionally improve your strength in the standard grip bench press.
However he’s also at all times been secure as a outcome of he Bench Presses contained in the Power Rack.
Heart your barbell within the uprights so you unrack it evenly.
Pull it in opposition to the entrance of the uprights earlier than you unrack it.
This shortens the distance to get the bar from the uprights to your shoulders.
The bar can slip out of your hands should you grip it without thumbs.
If it slips, no spotter shall be quick enough to catch the bar.
This will increase your Bench Press at the same time.
If your wrists harm, grip the bar lower to cease your wrists from bending.
Benching with dumbbells appears safer but isn’t.
But when you fail to bench heavy Dumbbells, they can drop in your face.
Additionally, ensure that you are following the proper kind.
Don’t pressure your back an extreme quantity of when sitting–focus on utilizing your arms
and shoulders to press the dumbbells up and let them back
down. The most common errors are starting with too heavy dumbbells or
too many repetitions. In the start, begin small
and work up from there. Then you’ll be in a position to add on weight healthily, without injuring yourself.
There is nobody definitive angle you must use.
Beginners should prioritize method over heavy lifting. Before diving into heavy lifting,
heat up with lighter dumbbells. This prepares your muscle tissue, reduces damage danger, and enhances efficiency
by growing blood circulate. Hit a excessive plank position along with your toes elevated on a
bench, block or stack of plates. Keep your physique
in a straight line together with your core and glutes engaged.
Lower your chest to the floor along with your elbows
at a 45 diploma angle.
Establishing and adhering to dumbbell bench press requirements is
crucial for maintaining consistency in your coaching.
Consistency is key when it comes to reaching optimal progress and
minimizing the danger of injury. However to get essentially the most bang in your dumbbell buck,
it’s finest to cease falling prey to those widespread dumbbell bench press errors.
Here we’ll dive into the way to do the dumbbell bench press exercise correctly and fixes for frequent miscues so you can proceed making
positive aspects each and every chest day. I really have over 26 years
of expertise lifting weights, and 18 years of expertise
coaching people. Earlier Than I started lifting, I was so
weak I couldn’t do a single pushup and even lost armwrestling to a girl.
Since then I’ve Squatted 440lb, Deadlifted 500lb and competed in powerlifting.
Bear In Mind, the bench press is a really high threat, excessive reward exercise when accomplished with heavy weights.
Not each variation of the bench press will be best for you.
You may discover that certain variations are hard in your joints
or simply ineffective. Here are the varied dumbbell bench press variations…
The cause dumbbells are so great is that they provide a greater vary of movement they
usually enable your arms to work independently, which may iron out muscle imbalances.
Moreover, it requires them to activate to a slightly greater degree to stabilize.
But, before we present you the dumbbell bench press workouts, we wish to make observe of the key differences with utilizing dumbbells.
The shirt helps pressing the load from their chest. However it can’t help the top part
of the motion. That’s why geared Bench Pressers emphasize the
lockout with bands, chains and board work.
Don’t begin your Bench Press with a giant plate
of 20kg/45lb on all sides. The mistaken way to warmup is 12x60kg, 8x80kg after which 5×5 100kg.
Some people query the effectiveness of microloading.
The 20kg/45 plates can often be off by 1kg/2-3lb.
Add 1kg/2lb to your Bench Press every week and it’ll
enhance by 52kg/104lb a yr. No matter what level you’re at, there’s
always room to enhance your Bench Press type.
Another advantage of the reverse grip dumbbell press is that you can add much
more selection to your exercise program. The decline dumbbell chest fly is a variation of the dumbbell fly that targets the chest muscle
tissue. In particular, the decline dumbbell chest fly targets the lower
chest due to the decline angle used. The decline
dumbbell bench press could be accomplished in one other way to fit your fitness degree.
Practice the decrease chest (sternal head) requires you to change the angle of your press to emphasise the decrease a part of the chest.
You do that by both performing workouts
on a decline bench.
The safest and handiest approach to Bench Press is with vertical forearms.
If you don’t grip the bar low and hold it there, you’ll get wrist pain. Power Racks have 4 vertical helps with uprights to rack the bar.
The bar isn’t connected to rails not like with the Smith Machine.
Do not flare your elbows out to ninety degrees from your physique.
In basic, the lower the incline, the more the motion resembles the normal Bench Press.
You need to maintain from making these very common errors.
Preventing these mistakes will enhance your form and assist you to
proceed to develop features. Also, you scale back the prospect of creating an damage.
We’ll offer you a extra detailed pattern workout beneath,
however in case you have any burning questions or issues, seek the assistance of with a fitness skilled.
Raised heels are much less stable for the same purpose standing in your toes is less stable than in your whole foot.
Extra foot floor in opposition to the ground is healthier.
Some powerlifters Bench Press with raised heels. However the Worldwide Powerlifting Federation (IPF) doesn’t allow it.
This is the definitive guide to proper kind on the Bench Press.
Moreover, you must have a better understanding of the means to add them
to your personal exercise routines. As I write more train guides, I will like these variations to their
articles.
Set up with the dumbbells held at chest peak in a hammer grip and press them up until your arms are
totally prolonged. Pause at the top, then bring the weights back down slowly.
The dumbbell bench press isn’t rocket science, however
there are nonetheless a few unhealthy habits and customary pitfalls to avoid.
«Firstly, there’s the frequent mistake with every exercise of making an attempt to make use of too much weight,» says
Horton.
References:
anabolic steroids before and after pictures (gratisafhalen.be)
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me? https://www.binance.info/en-IN/register?ref=UM6SMJM3
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me? https://accounts.binance.com/ru-UA/register-person?ref=OMM3XK51
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Nice weblog here! Also yiur web site loaads upp vry fast!
Whaat host are youu the usagge of?Can I am getting yourr
affiliate link onn yokur host? I desire my site loaaded upp as quickl
ass yourrs lol
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your article helped me a lot, is there any more related content? Thanks!
Your article helped me a lot, is there any more related content? Thanks!
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Additional analysis suggested an association between TOI and time of dropout from the study these patients who completed assessments up to the 24 month time point tend to have better QoL get cheap cytotec tablets
Your article helped me a lot, is there any more related content? Thanks!
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Your article helped me a lot, is there any more related content? Thanks!
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.