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¡SUBIDO NUEVAMENTE POR PROBLEMAS TÉCNICOS! ¿Quieres saber cómo realizar una DIETA CETOGÉNICA correctamente? Es importante que cuando queremos hacer una dieta, sea cetogénica, paleo, vegana, etc. tengamos la información necesaria para hacerla correctamente. Hoy vamos a ver consejos importantes para hacer una dieta cetogénica saludable y puedas gozar de los beneficios (energía, pérdida de peso y rendimiento cognitivo) 00:00 Introducción 00:55 ¿Qué es la cetogenia? 02:40 ¿Cómo entrar en cetosis? 03:55 Come más verduras 05:28 Suplementos durante la cetogenia 07:21 ¿Qué comer primero y cuáles grasas usar? 09:01 ¿Ciclar la cetogenia o hacerla siempre? 09:48 Ejercicio y keto 10:40 Gana músculo y pierde grasa 10:57 Toxinas 11:56 Cuerpos cetónicos exógenos (BHB y otros) 12:45 ¿Cuánto tardo en entrar en cetosis? 14:45 ¡Gripe Keto! 16:24 Keto Sucia vs Keto SALUDABLE 17:56 ¿Quiénes no deben hacer dieta cetogenica? 1 Aumenta tu consumo de verduras y brotes Muchas verduras son aptas durante la dieta cetogénica, pero normalmente nos preocupamos por comer animal o grasas y las dejamos de lado. Verduras como las coles por ejemplo, no nos modifican la glucemia, no nos sacan de cetosis y nos ayudan a bajar la inflamación y el colesterol LDL. Esto sucede aún más con el consumo de brotes. 2 Consume las grasas correctas Hay grasas que van a ayudar a tu organismo a cambiar la fuente de energía que usa y adaptarse de manera rápida a quemar grasas. Esto va a suceder con las grasas más fáciles de digerir (y nunca las debes consumir con azúcar o hidratos). El gran ejemplo es el aceite de tipo MCT que puedes agregarle a bebidas como el café. 3 Ciclar la cetogenia A menos que tengas una enfermedad compleja, no es necesario que siempre hagas cetogenia, puedes alternar entre dieta cetogénica y otra alimentación con más hidratos de a meses. Este proceso, muy usado en atletas de elite se llama ciclar hidratos de carbono o ciclar cetogenia. 4 Ejercicio Ganar músculo y perder grasa a la vez: mi consejo si este es tu objetivo es dieta cetogénica, Ejercicio de pesas, Ayuno intermitente y suplementación con aminoácidos. 5 Toxinas Muchas toxinas se acumulan en grasa (hormonas, BPA proveniente del plástico, metales pesados, etc.) Al perder grasa liberamos esas toxinas a sangre. Es importante realizar algún proceso que ayude a eliminar esas toxinas, puede ser limpieza hepática, quelantes, etc. 6 Cuerpos cetónicos exógenos (suplementos) Existen muchos suplementos que puedes usar durante la dieta cetogénica. Sin duda los más conocidos son los cuerpos cetónicos exógenos. Tu cuerpo durante la cetogenia produce estos cuerpos cetónicos y si los tomas como suplemento ayudas a tu cuerpo a mantener estables los niveles de energía durante la adaptación inicial. También son útiles para los deportistas que quieren realizar deportes de mucha demanda de energía estando en cetogenia. ¿Cuánto tardo en entrar en cetogenia? La respuesta depende de muchas variables, tu peso, % de grasa corporal, la velocidad de tu metabolismo, etc.. Pero la respuesta general es aprox. 48hs Ese tiempo puede reducirse de muchas maneras, por ejemplo quienes hacen muchas horas de ayuno intermitente (22/23 horas diarias) muchas veces llegan en el día a aumentar los cuerpos cetónicos. Gripe Keto: La gripe keto es un conjunto de síntomas que se dan por el cambio metabólico que sucede en tu organismo. No siempre sucede, puede darte muchísimos síntomas y suele iniciar luego de 24, 48 hs y puede durar hasta semanas. Puedes disminuir la chance de que suceda tomando suplementos minerales, disminuyendo el estrés y cuidando tu glándula tiroidea. Limpieza hepática https://www.youtube.com/watch?v=tRLvVgZAGmg&t=1s Magnesio https://www.youtube.com/watch?v=REFs8i4iPEI&t=52s Ejercicio en ayunas https://www.youtube.com/watch?v=HrXSXjmrJTw Lista de alimentos para dieta cetogénica: https://www.dietdoctor.com/es/keto/alimentos
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Clean eating alone won’t help you lose weight… but if you pair it with these 3 fat loss strategies, you’ll see results faster than ever… If weight loss is your goal in 2025, this post is for you ⬇️ It might feel a bit uncomfortable… But I’m not here to sugarcoat things—I’m here to help you get real results ❤️ These are the top 3 major mistakes I see women making all the time: 1️⃣MISTAKE: You’re not tracking your food properly. Without a food scale or measuring cups, you’re guessing—and guessing won’t get you results. 2️⃣MISTAKE: You’re overdoing exercise. Exercise is stress, and adding too much of it on top of your already stressed life works against your progress. 3️⃣MISTAKE: You’ve been eating too little for too long, putting your body into survival mode where it holds onto everything to keep you safe. Here’s the good news—these mistakes have SIMPLE solutions! Instead of just pointing out what’s wrong, let’s fix it: 1️⃣FIX: Get a food scale and start measuring your portions. You don’t have to do this forever, just until you understand portion sizes and how much you’re eating. 2️⃣FIX: Cut back on exercise if you’re doing 5+ sessions a week, especially cardio. Shift to 3-4 workouts a week with a focus on strength training over cardio. 3️⃣FIX: Use an online TDEE calculator to find out your calorie needs. Gradually increase your intake—start with 20% more calories for 7 days, then add 100 calories each week. (My free Diet Detox book can guide you!) If you’re not losing weight, your body isn’t broken—you’re just using the wrong approach. Want to learn the right one? FOLLOW @Joe.dietdetox for more tips!
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This video will help you calculate your BMI, Body fat percentage & waist size/Abdominal obesity at home with simple steps. It will help you self assess your health & obesity levels. People aiming for weight loss or gain should see this before starting, to understand the various parameters, which make up the person obese or healthy. So focusing on just weight or something else too, makes one healthy or fit..? Lets find out. BMI calculator: https://aadi.joslin.org/en/am-i-at-risk/asian-bmi-calculator Body Fat Percentage calculations:1. https://www.active.com/fitness/calculators/bodyfat 2. https://www.calculator.net/body-fat-calculator.html Risk of more waist size to health: 1. https://pubmed.ncbi.nlm.nih.gov/17167477/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5935926/ 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495144/ 4. https://pubmed.ncbi.nlm.nih.gov/22866535/ Happy learning Subscribe the Channel for regular informative videos: https://www.youtube.com/channel/UCsUifRervzf29FliBfOu1CA Also watch: Avoid BACK Pain | HOW to PREVENT Back Pain | EXERCISE for HEALTHY BACK|Spinal DISK PAIN|POSTURE CARE https://youtu.be/jdWCj3me28c AVOID NECK PAIN WHILE SLEEPING (Right Pillow For Neck) Posture correction, 2020 https://youtu.be/wXXh4QFa6zk POSTURE CORRECTION EXERCISES/Best Posture to Work on Laptop (Work from Home 2020, DIY TIPs) https://youtu.be/QRLd57zXYxI Neck Pain Relief Exercises for Work From Home-2020- Easy & Simple Exercises/Fast Relief https://youtu.be/608zLKoj9WU 10 MINUTE Full Body Workout at Home(FLEXIBILITY & STRENGTH) Yoga for Beginners, 2020 https://youtu.be/_q6C2PbL3BU KNEE PAIN |Best Knee Exercises for PAIN RELIEF |Home Knee STRENGTHENING Exercises (2020) https://youtu.be/hedijf3ehPw DAILY STRETCH for Stiff Back & Shoulder| Posture Correction Exercises| Daily Flexibility & Strength https://youtu.be/2yKVEvZhU0Y Prevent LEG CRAMPS | Leg PAIN RELIEF Exercise | Night leg Cramps | Easy CALF stretch | Home workout https://youtu.be/_OimvuPaLbA Online Classes 2020 | PRODUCTIVITY TIPS for students |Simple Effective Online study https://youtu.be/cQWW4VgU0is Presentor: Dr. Alka Pawalia, Physical therapist PhD (Women health) MPT- Orthopedics (Gold medalist) For business contact: [email protected] Insta: @alkavsy
