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▷ Dieta Keto: Alimentos Permitidos Super Guía 2020 - Todo sobre medicamentos Ir al Contenido Inicio » Dietas » Dieta Keto: Alimentos Permitidos Super Guía 2020 Como ya sabes, existen algunos alimentos que son recomendados para llevar a cabo la dieta Keto. Con ellos, serás capaz de perder grasa si los comes de manera adecuada. Cuando inicias la dieta Cetogénica o Keto, el organismo empieza a tomar su energía de las reservas de grasa. Para esto, es indispensable prescindir o deshacernos de los carbohidratos y centrarnos en la ingesta de grasas.
Además de quemar esos kilos no deseados , con la dieta Keto tendrás saciedad durante mayor parte del día y aprovecharás mejor la comida, teniendo más energía para tus actividades diarias.
Para que puedas tener estos y más beneficios, revisa la lista y arma tus recetas para la dieta Cetogénica sin complicaciones. Además, con esta guía de alimentación puedes hacer tus recetas gratis de la dieta Keto.
¿Cómo cocinar los alimentos en la dieta Keto? Tips y recetas Al tener como limitante los carbohidratos en esta dieta, surge la necesidad de ser creativos a la hora de cocinar, ya que, si seguimos fielmente el plan para bajar de peso, veremos sus extensos resultados.
Desde carne con verduras, hasta un postre de frutas, la dieta Cetogénica tiene muchos alcances para diferentes gustos y bolsillos. De los siete días de la semana, puedes planear una estrategia con los alimentos que te mostraremos. Te dejamos un ejemplo de cómo puedes organizar tu día alimenticio.
Mañanas : Aléjate del pan y la leche. Es difícil cambiar la rutina, pero si deseas llegar a la meta de bajar de peso, es importante que cambies ese pan por alguna fruta y un té. Puedes agregar para almorzar un par de huevos freídos con aceite de oliva y acompañar con brócoli.
Medio día : El entremés de medio día es, a veces indiscutible, por lo que puedes cambiar los dulces por semillas o algún superfood y así rendir hasta que llegue la hora de la comida.
Tarde : La necesaria hora de comer se tornará de creatividad al cocinar con aceite de aguacate o de oliva el pescado o pollo que tanto te gusta. O, si lo prefieres, un coctel de camarón o de pulpo acompañado de un agua de limón. A la hora del postre, prueba con trufas de aguacate.
Noche : Antes de dormir, piensa en cocinar una tortilla de huevo acompañado de café. No olvides tomar agua durante todo el día.
Si quieres conocer más recetas que se basen en la Dieta Keto, revisa Recetas Dieta Keto
¿Puedo usar aceite para cocinar en mi dieta Cetogénica? Capaz de ayudar a metabolizar el colesterol, los aceites son fuentes de vitaminas que ayudan a la vista, el metabolismo y el sistema inmune. Al cocinar carne, pescado o mariscos, pueden hacer la perfecta combinación para tu régimen alimenticio. Llena tu despensa con: aceite de oliva, aceite de aguacate, aceite de coco y aceite de nueces .
¿Qué Carnes Rojas puedo comer en la dieta Keto? La carne es una fuente de hierro y vitamina B12. Estos elementos son primordiales para mantener músculos sanos. Ten a la vista e incluye la res, el cerdo, cordero, cabra y sus derivados . Recuerda que existen cientos de maneras de prepararla y disfrutar de ella.
¿Puedo comer Pollo en la dieta Keto? Además de ser una opción al alcance de todos, el pollo es un alimento de fácil digestión y con gran cantidad de proteína . Al elegir esta carne blanca en tu menú, estarás disfrutando de los beneficios de la dieta Keto sin sacrificios. No olvides incluir al pavo.
¿Huevo en la dieta Cetogénica? El huevo es un alimento proteico que contiene aminoácidos, lípidos y minerales. Con su consumo, podrás mejorar la transportación de enzimas en la sangre y tener un mejor sistema inmune. El huevo es una primordial en la dieta Keto y te ayudará a controlar tus ansías de comer. Otro punto a favor a considerar es su fácil acceso y buen sabor.
¿Qué dice la dieta Cetogénica del Pescado? Con gran cantidad de ácidos grasos omega 3, B12 y ácido fólico, el pescado siempre es una buena opción para incluir en el menú semanal. Consumirlo hará que mejore tu concentración, aprendizaje y memoria. Prueba preparar salmón, trucha, sardina, atún y bacalao.
¿Mariscos en mi dieta Keto? Los mariscos son alimentos bajos en calorías, con ellos nuestro organismo obtiene minerales como el yodo, fósforo, selenio y calcio; además tienen buenas cantidades de omega 3. Entre los que puedes incluir y disfrutar en la dieta Cetogénica son: ostras, camarón, langosta, mejillones, almejas, cangrejo, pulpo y calamar.
Semillas y nueces para quitar el antojo en la dieta Keto A la hora de elegir el snack de medio día, ten en mente a las semillas. Éstas son antioxidantes naturales y aportan un golpe de energía que dura mayor tiempo que un dulce o un refresco . Entre las que son permitidas en la dieta Keto son: almendra, nuez de Brasil, nuez de macadamia, semillas de calabaza, semillas de girasol, semillas de chía y semillas de sésamo.
¿Puedo tomar leche en la dieta Cetogénica? No todos los lácteos contienen la cantidad de grasa necesaria para llevar a cabo la dieta que queremos, por lo tanto, es importante que elijas de manera adecuada y así no gastes tiempo y dinero. Es importante que consideres tu nivel de tolerancia a estos alimentos para que no pases un mal rato. Si decides incluirlos en tu dieta debes elegir: leches enteras, crema a base de leche, nata, yogures y quesos manchego, parmesano, mozzarella o cheddar.
¿Qué Vegetales comer? Una vez que inicies la dieta Keto, es importante que sepas elegir las verduras o vegetales que contribuyan a la causa. Aunque siempre es sano comer estos alimentos, algunos son más adecuados para bajar la ingesta de carbohidratos y así producir el efecto que queremos. Toma tu carrito de súper y llénalo de: calabacín, coliflor, lechuga, brócoli, acelgas, espinacas, pepino y cebolla.
¿Qué Frutas y Superfoods son compatibles con la dieta Keto? Al igual que con las verduras, las frutas son de extrema importancia, ya que muchas de ellas nos aportan una buena cantidad de azúcares. Revisa cuáles están permitidas y elige las de tu gusto: ciruela, melón, fresas, durazno, frambuesa, aguacate o carambola.
Asimismo, los superfoods o alimentos con una gran carga de proteínas, minerales, antioxidantes y aminoácidos pueden ser una opción para adquirir energía. Prueba comer bayas, coco, semillas de chía o cacao.
¿Qué salsas y especias puedo usar para mis recetas de dieta Keto? Como comentábamos, al preparar tu platillo favorito es importante cómo cocinarlo, por lo cual, las especias, además de agregar sabor y estilo, pueden complementar a la dieta Keto. Inventa nuevas recetas usando cilantro, albahaca, laurel, nuez moscada, romero, sal, tomillo, orégano, perejil, canela, pimienta negra y romero.
Por parte de las salsas, puedes aderezar tus creaciones con mayonesa, mostaza, cátsup, salsa vinagreta, alioli, pesto, guacamole o salsa soja.
¿Qué bebidas tomar en la dieta Keto? Al desechar los refrescos o aguas de frutas, quedan otras ricas opciones para acompañar tu comida o charla. Recuerda que al practicar la dieta Cetogénica, es esencial estar bien hidratado , por lo cual, el agua es un deber durante todo el día. Junto a ella puedes incorporar café (sin azúcar, sólo puedes añadir algún sustituto de crema), Infusiones, té, batidos de proteínas (por si vas al gym), y caldos de huesos.
¿Puedo tomar Alcohol con la dieta Keto? Empecemos diciendo que no, no se recomienda. El alcohol contiene una gran cantidad de calorías que sirven para generar energía, por lo cual, el cuerpo las usará antes que a la grasa que deseas quitar.
Recuerda que, como el alcohol, existen muchos más alimentos que no son permitidos ya que frenarán tu meta de estar saludable, bajar de peso y sentirte como deseas.
¿Qué alimentos no comer? Si quieres saber a profundidad sobre los alimentos prohibidos en esta dieta, revisa Alimentos No Permitidos en Dieta Keto .