¿Qué es Dieta Keto y Cómo te Ayuda Mantenerte Marcado?
Hello warriors. Many people start gaining weight again within 1-2 years after following
a diet, because the body adapts by slowing down
the metabolism and burning fewer calories.
Proper nutrition is essential
not only to be able to lose weight, but also
to be able to maintain it. Today we will talk about the
Keto Diet. Vamos!
Counting calories does not mean that automatically
you are going to lose weight.
The composition of our diet regardless
of calories has a big effect on
our hormones, metabolism and even the functioning
of our genes.
These effects can make loss and maintenance
of weight easier or more difficult.
Researchers at Boston Children’s Hospital did a study that cost 12 million
dollars to discover what kind of diet
would be more efficient for long term weight loss.
The study determined that not all calories
are the same and that the Keto Diet is an
excellent way to lose weight and not gain it back again.
The study involved 164 adults with a Body Mass Index of 25 or more.
The participants had to feed for 20 weeks in the following way:
Some had to eat a low carbohydrates diet with 20% of your calories
coming from carbohydrates, some with 40% coming from carbohydrates and some with 60%.
These were quality carbohydrate calories
coming from whole grains, nuts
and consuming a minimized amount of sugar.
The participants did not have to exercise,
because the goal of the study was to see what
kind of diet the participants would consume more calories consuming the same amount of calories.
The group that consumed a diet that consisted
of 20% carbohydrate only –
burned on the average 200 to 400 extra calories daily
comparing the group consuming 60% of carbohydrates
in their diet.
What does this mean ? This means that you burn
your calories easier and faster when
the majority of calories in your diet comes from proteins
and healthy fats.
In other words, if you eat more meat, vegetables
and healthy fats – you’ll be burning your calories more
than someone who
bases their diet on pure pasta
Implementing this type of diet,
You can lose up to about 4
kilos of weight per year.
If you want to lose weight fast, add
to this a caloric deficit that we have taught
before, strength and high intensity training and you will be losing weight faster.
In my opinion I can tell you that although it
sounds complicated – dieting, or the word
Keto that for many may sound new
and very intimidating, I had been eating for years
in this way when for the first time I knew
that this type of diet has a name.
That’s why I’ve practically never had problems, my body always was
pretty defined, adding only with time
more muscle mass.
In a normal day, I eat about 4 eggs
in the morning with tomatoes, in the afternoon
a few slices of wholemeal bread with peanut butter
and in the night chicken or meat with
some pasta or brown rice.
Because of many erroneous studies that
they said that all fats are bad,
diets in many countries consist mostly
of carbohydrates – a lot of cereal,
pizza,pasta and rice.
You can say goodbye to all this, not because of it being trendy or to get fit for instagram,
but because a bad diet and obesity are related
directly with chronic diseases.
Or if this does not convince you, men with
obesity have testosterone levels already
comparable to that of a woman.
So the key is simple and obvious, but at the same time with so much food in the supermarket that neither
you can not even call the food – it’s not
Give priority to proteins, healthy fats
and obviously you need carbohydrates to
work, but they are much less than
people believe, 20% of your daily calories
And the most important, these carbohydrates must come from the integral sources
– eat some slices of wholemeal bread,
With more protein in your diet you will feel fuller for longer and you’ll see that the amount
of food per day does not have to be that big.
Empty carbohydrates like white bread,
sugary soft drinks or that cereal that you eat in the morning- it’s practically
fast sugar and it will make you feel hungry in a short time making you eat again and again. Friends, you know
now you how Keto Diet works and that this type of diet makes our body burn more calories.
Do not forget, friends: that the best warrior is
the educated warrior and subscribed to our channel,