DIETA CETOGÉNICA para AVANZADOS 🥑[ 2018 ]

DIETA CETOGÉNICA para AVANZADOS 🥑[ 2018 ]

July 26, 2019 27 By William Morgan


Hello, in today’s video we will talk about when and how often to make a ketogenic diet
what type of training is recommended, we will also talk about the metabolic flexibility
and many other things that are super interesting
If you want to improve your ketogenic diet, welcome to “Deporte es Vida”
Today we are going to delve into the ketogenic diet
I already assume that you have seen my first video
if you do not search on YouTube “ketogenic diet learns to burn fat”
or directly go to the description of the video and click on the link
First question Should I do a ketogenic diet to lose fat?
The answer is no, it is one more option, let’s say that ketosis is the maximum level to burn fat
for example with a low carb diet you will also lose fat.
And in people with a lot of overweight I would start with a low carb diet and go adopting better eating habits
Since if you do not change your habits, finishing a ketogenic diet can cause a rebound effect
And this we do not want
Although it will always be better for our body to make a ketogenic diet or low carb
that consume a diet with 50-60% carbohydrates and more if they come from unhealthy foods
And regarding people who have a low percentage of fat or a slight overweight
It can also be an excellent idea to do it
And remember that when you come out of ketosis you gain a little weight, but it’s not fat but water
because muscle glycogen has been increased, so do not panic
How many calories should I consume?
Well you should make a deficit of about 400-500kcal regarding your maintenance calories
that would be appropriate
since reducing calories a lot could slow down the metabolism
and in ketosis it’s not good because if your body is reluctant to burn fat, where will you get the energy?
Well, the muscle tissue proteins or those ingested, because our body says “we do not have energy”
“You have too much muscle, I’ll take it off and go”
How to calculate the calories?
Well, I like to use the Harris-Benedict formula
For men: 10x Weight + 6.25x height (cm) -5 x age + 5
and women equal but in the end -161
And this is going to give you the basal metabolism, that is, the calories your body spends doing nothing
But since we do not move and do physical activity we will multiply it by the activity factor
Sendentary 1,2 – Light 1,275 – Moderate 1,55 – active 1,725 ​​- Very active 1,9
Depending on the physical activity that you do, you should multiply it by one or the other
Once you have it calculated you will have the maintenance calories, to this you subtract 400-500kcal and you will have the caloric deficit
Can the ketogenic diet be combined with intermittent fasting?
Yes and it is also a fantastic option
For those who do not know what intermittent fasting is, it is not a diet, it is a meal protocol
where a schedule is established for eating and another for fasting
In this case I would opt for a fast 12/12 hours or if you can 16/8
that is 16 hours straight without eating and eight hours in which you can eat
Not that you’re eating for eight hours, sometimes you asked me
and this combination is very good because we take advantage of the benefits of ketosis
that uses ketone bodies and fatty acids as an energy substrate
and also the benefits of intermittent fasting
We will improve our lipid profile twice over, it helps us retain our lean mass
and it will help to improve the sensitivity to insulin, you do not have to worry either, we are adapted evolutionarily
both to a ketogenic diet and to intermittent fasting
We are going with one of the questions that you were most waiting for
What kind of exercise do I do when I’m in ketosis?
For exercises with low-moderate intensities but that are not very long
whether it’s running, doing weights or any other activity
and during the transition, from the diet that led to the ketogenic diet
it is better to perform low intensity workouts
to improve mitochondrial capacity
since mitochondria are the cell’s power plants and synthesize ATP
and since we are in ketosis it is from the ketone bodies and the fatty acids
But what happens if my workouts are hard and intense?
Well here you could use a carbohydrate cycling + ketogenic diet
do 5 days of ketosis, which carbohydrates will be very low
and then do 2 days of recharge where we will increase carbohydrates
this way we will be able to maintain muscle mass and lose fat
Obviously in those two days of recharge you will come out of ketosis, but do not worry
but to do this you must have a good metabolic flexibility or have been several days in ketosis
Once you have learned how to burn fat efficiently, going out and entering ketosis will be very easy
In a matter of days, you can get it
therefore there will be no transition phase, that fiber of keto, which we talked about in the previous video
because you will be well adapted, and the important thing is that these two days of recharge coincide
with the two most intense training days of that week
thus we will minimize the accumulation of fats
The days of recharge increases the carbohydrates between 20-40%, if the training is intense closer to 40
the protein will keep it between 20-30% and the rest of fats
If you were interested in carbohydrate cycling in the description I leave a link
but be careful with people who have been long with ketosis or who are very overweight
and / or insulin resistance in this case I do not recommend doing the carbohydrate cycling
because you could create an intolerance to carbohirates
What is metabolic flexibility?
Well, you can work with different fuels efficiently (glucose and fat), it’s a sign of health
contrary to what happens to people who have always depended on carbohydrates
who have a lot of difficulty losing their fat, even when doing very restrictive diets and doing a lot of exercise
Is it advisable to enter and exit ketosis continuously?
for a person with good metabolic flexibility, it would not be a problem of ketosis
but in people who are not adapted it is not recommended
because you may have low energy or mental fatigue and that you are not used to burning ketone bodies
for example, an overweight person who is not well adjusted can do 3-4 weeks of ketosis
then get out of ketosis by slowly increasing the carbohydrates
and then in a week or as long as you want to do another 3-4 weeks of ketosis, if you want to do them
Therefore those that are not well adapted that go increasing the carbohydrates little by little
and if you want to stop making the caloric deficit and be in your maintenance calories you should do a reverse diet
increasing between 100-150kcal every 3-4 days, until you reach your maintenance calories
How long should the ketosis phase last?
I recommend being between 2-4 weeks, although you can be much more
in fact there are studies that indicate that up to 24 is beneficial, there are even people who have years in ketosis without problem
my recommendation, if you see yourself with strength to do more than 4 weeks, do it!
and remember that if you take a long time, when leaving ketosis it is highly recommended to make a reverse diet
How often do a ketogenic diet?
depends on many factors, for example how long your last ketogenic diet lasted
If for example it lasted 2 weeks, in a short period of time either a week, a month or the time you want you can do another 2 weeks
but as a general rule around 4 weeks every 10-12 months
but it can be done for a longer time
the longer you are in a stage of ketosis, the longer you must stop to do it again
We are going with a very important topic that I have left for the end
and what you do quite often
Can you eat bacon and sausage?
by power you can, but as I said in the previous video
I’m saying all the time “the previous video” is that I said many things in that video
It is very easy to make a poorly made ketogenic diet
the sausage and the bacon you can consume occasionally to meet your macros
but if it is of good quality and not in a usual way
The best options would be cooked ham, turkey ham, ham or Iberian ham
trying to avoid the sausages, salami, chorizo, fuet, sobrasada,
for the Majorcans the camaiot
and all this type of sausages
therefore the norm should be: healthy foods and the less processed the better
but this must be for any diet, we must be realfooders
and now guys we go with the last question and maybe the most important
What would happen if the ketone bodies accumulated in blood and were not regulated?
this usually happens to type 1 diabetics, who do not inject their insulin dose
then the body begins to produce more ketone bodies
since insulin transports that ketone body to the cell for energy
But what happens if there is no insulin? Well, it does not transport, or mobilize, that ketonic body
and these are accumulated in blood, and because of its acidic nature can alter the pH of the blood
therefore if you are diabetic and especially type 1, it is better to take a professional diet
if it is appropriate to make this type of diet, because it depends on the person will say yes or no
or if you have knowledge you can monitor it yourself but you must know how to do it very well
but as I tell you in healthy people and people who inject their proper dose is regulated only
but it is advisable to consult a nutritionist and give you his point of view
if you must do a ketogenic diet or go by other ways
Well guys up here the video today, if you want to know more about the fat loss here below
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