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▷ ¿Qué es la dieta Keto y cómo funciona? - Todo sobre medicamentos Ir al Contenido Inicio » Dietas » ¿Qué es la dieta Keto y cómo funciona? La dieta cetogénica o más conocida como la dieta keto por su nombre en inglés ketogenic diet, es un plan alimenticio que por sus beneficios se puede convertir hasta en un estilo de vida , en este blog te mencionamos todo acerca de esta dieta…
Una dieta cetogénica puede ser especialmente útil para quemar el exceso de grasa corporal sin pasar hambre.
¿Qué es y cómo funciona la dieta keto? La dieta keto es una dieta muy alta en grasas, moderada en proteínas pero muy baja en carbohidratos, antes que nada debemos saber que El cuerpo necesita energía para funcionar, la cual obtiene absorbiendo la glucosa de los alimentos; sin embargo en esta dieta tu cuerpo utiliza grasas poniéndolo en un estado metabólico llamado cetosis, gracias a una sustancia química llamada cetonas, de ahí su nombre “cetogénica”, que se produce cuando el cuerpo detecta la falta de azúcar y lo utiliza como una fuente alternativa de combustible para tu el cuerpo.
¿Cuáles son los beneficios de la dieta keto? Se ha visto en muchos estudios que el efecto de pérdida de peso es superior a otras dietas tradicionales, pero la reeducación metabólica tiene un efecto a mucho más largo plazo.
Estos son los beneficios contrastados de las dietas cetogénicas y bajas en carbohidratos:
No sufres de hambre: Control del apetito
La principal causa por la que la mayoría de las dientas no funcionan o no son fáciles de llevar es el control de apetito pues siempre que comienzas una dieta “mueres de hambre” por qué la comida no te llana sin embargo en esta dieta que es baja en carbohidratos son efectivas para perder peso, gracias a la saciedad. Ya que al reducir los carbohidratos necesariamente se toma más proteínas y más grasa, con lo que se reduce el apetito y se terminan comiendo menos calorías al día. Tampoco se produce el mal humor característico de las dietas bajas en grasa.
Cumple con tu objetivo: Mayor pérdida de peso Si tu objetivo para este año es bajar de peso, con esta dieta tendrás excelentes resultados pues recuerda que quitar los carbohidratos en tu dienta es una de las formas más efectivas de perder peso. existen estudios que demuestran que una dieta cetogénica produce una pérdida de peso de dos a tres veces mayor que una dieta baja en grasas, y que la pérdida de peso se mantiene durante más tiempo.
Mayor pérdida de grasa, y menos grasa visceral Hay dos tipos de grasa: la grasa subcutánea, que son las llamadas llantitas y la grasa visceral, que se acumula alrededor de los órganos internos. La grasa visceral es la más peligrosa, porque es uno de los factores del síndrome metabólico. Las dietas cetogénicas no solo hacen perder una mayor proporción del peso de la grasa, sino que también eliminan mayor cantidad de grasa de la cavidad abdominal.
Menos riesgo de enfermedades de tipo cardiovasculares Comparadas con las dietas bajas en grasa, las dietas cetogénicas mejoran todos los indicadores que determinan el riesgo de padecer enfermedades cardiovasculares. En los estudios controlados se comprobó que mejoraba el perfil de colesterol, es decir, mayor porcentaje del colesterol “bueno” HDL y LDL-C. También bajaban los triglicéridos y descendía la presión arterial.
Ayuda a controlar la diabetes Cuando comemos carbohidratos, tras la digestión terminan convertidos en azúcar (glucosa) en nuestra sangre. La insulina es la hormona encargada de enviar la glucosa a las células para consumirla o almacenarla. Pero a veces este sistema se rompe, y las células dejan de responder a la insulina, provocando una pérdida del control de la glucosa en sangre, que es la diabetes tipo 2. Al tratar la diabetes con una dieta cetogénica se han experimentado grandes mejorías en la sensibilidad a la insulina, e incluso se pudo eliminar o reducir la medicación al 95% de los diabéticos que participaron en una de las pruebas.
Mejora de enfermedades mentales Las dietas cetogénicas se han usado con éxito desde hace décadas en el tratamiento de la epilepsia infantil, sin efectos secundarios. Pero no termina aquí, la dieta cetogénica se está estudiando para el tratamiento de las enfermedades de Parkinson y Alzheimer, ya que los cuerpos cetónicos tienen efectos neuroprotectores.
En definitiva, aunque en el campo de la nutrición hay muchas cosas que están todavía por verificar, pocas han sido tan probadas como los beneficios de las dietas bajas en carbohidratos para el tratamiento de enfermedades.
¿Cuáles son los efectos secundarios de la dieta keto? No todo es positivo en la dieta keto pues tu metabolismo se tiene que acostumbrar a la forma actual de trabajo, cetosis, por eso que surgen los siguientes efectos secundarios:
Dolor de cabeza Cansancio Nauseas Calambres en las piernas Estreñimiento Mal aliento Palpitaciones cardiacas Menor rendimiento físico Caída de cabello Salpullido colesterol Preguntas frecuentes en la Dieta Keto ¿Existe rebote en la dieta keto? Si, existe posibilidad de rebote ya que toda dieta en donde se remplazan alimentos cotidianos por alimentos específicos en este caso por puras grasas naturales y proteínas, llega a ser una dieta difícil de llevar por lo que, si tu cuerpo deja de estar en cetosis y usar la grasa corporal como fuente de energía, lo más probable es que llegue el famoso rebote, de lo contrario si eres una persona realmente disciplinada y vez esta dieta más que una dieta un estilo de vida, puede funcionar muy bien para ti.
¿Cuánto se tarda el cuerpo en estar en cetosis? Varía ya que es distinta para cada persona, existen casos que desde un día o dos, hasta una semana o más. A las personas con mayor resistencia a la insulina (por ejemplo, las personas con diabetes de tipo 2) normalmente les toma más tiempo, mientras que las personas jóvenes y delgadas generalmente entran en cetosis mucho más rápido.
¿Qué puedes beber en la dieta cetogénica? Respuesta rápida: el agua es perfecta y no tiene carbohidratos, como también lo son el café y el té (sin azúcar, por supuesto). También se puede tomar una copa de vino de vez en cuando.
¿Qué alimentos están permitidos en la dieta keto? En la dieta cetogénica puedes incluir en tu menú semanal grasas naturales así como la mayonesa o aguacate, productos lácteos grasos como el queso crema, la mantequilla, queso de cabra, cheddar, mozzarella o yogurt sin azúcar. Semillas como nueces, almendras, semillas de calabaza, semillas de chía. Aceite de oliva virgen, aceite de coco y aceite de aguacate y proteína como el pollo o carne de res.
¿Puedo hacer esta dieta si soy intolerante a la lactosa? Claro que si, hay muchos alimentos que puedes remplazar por los lácteos permitidos en la dieta keto.
¿Cuántos carbohidratos puedes comer y aún seguir en cetosis? Esto varía, pero en general es bueno estar debajo de 20 gramos de carbohidratos netos al día.
¿Cuánto tiempo se puede seguir una dieta cetogénica? Existen reto de la dieta keto de 30 días sin embargo este plan de alimentación se puede tomar como un estilo de vida así que todo el tiempo que quieras hacerla y disfrutarla.
¿Quién puede seguir una dieta keto y en qué casos no está recomendada? Cualquier persona puede probar este plan alimenticio, sin embargo se recomienda que se consulte con un especialista en nutrición.
La dieta keto no está recomendada para personas con enfermedades metabólicas , problemas de tiroides, riñón, hígado o páncreas.
Las personas que empiezan a adentrarse a esta dieta cetogénica tienden a cometer algunos errores como por ejemplo comer demasiada proteína, es por eso que antes de comenzar a hacer esta dieta es muy importante informarte e ir con un especialista que te asesore.