¿Qué es la dieta ketogenic?
The diet ketogenic It is a type of high diet in fat, moderate in protein and low in carbohydrates. The word ketogenic It means that a chemical called ketones, occurs in the body. (Keto= ketones, genesis = production). The ketone bodies They will be used as an energy substrate in the production of ATP, through the oxidative phosphorylation path. Why does the organism get to this situation? For several reasons:- Lack of optimal carbohydrate availability
- Oxidation of free fatty acids (diet or adipose tissue)
- Degradation of ketogenic amino acids
Is fattening or slimming diet Keto?
The myth has been extended a lot ketogenic It helps us lose weight. But, What really happens with this diet? First, clarify that only weight loss will be produced when the energy balance is negative, that is, when the body spends more kcal than it ingests through food. With the diet ketogenic We consume proteins and fats in major percentages with respect to carbohydrates, which will have less prominence in our diet. Fats and proteins have the characteristic that they stay longer in the stomach, producing mayor saciedad In the long term. Proteins and fats, activate the cholecystoquinine, which is one of the most powerful appetite suppressants. By ingesting few carbohydrates, there is less likely to suffer hypoglycemia, which translates into more appetite control. Increased food -induced thermogenesis, which is the energy that the body needs to process food. In this case, by increasing proteins in our diet, it leads us to increase daily caloric expenditure. All this can help the loss of fat and the gain of muscle mass, as long as the diet is well tagged, with a correct kcal calculation, and strength training.Practice Training Cross and Diet Keto?
Of course it is possible. There are athletes that carry very different types of food (vegan diet, paleo, Keto...) and get good results. It is necessary to be consistent with the changes that occur in your metabolism, and if it is necessary to take supplementation, as in the case of the diet Keto, that minerals such as sodium and potassium are usually paid. The difference between carbohydrates and fats, is that from HC we can accumulate about one hundred grams (limited), compared to fats, which we have great storage capacity. That is why, with this diet, what is sought is that the body can use those fat reserves. If you practice crossfit Regularly, a diet stage ketogenic It can help you make your body use fats as a form of energy, improve your metabolic flexibility, and lose body fat. But if the carbohydrate deficit is prolonged, we reduce our muscle glycogen, and therefore for high intensity sports as Crossfit, It can become counterproductive. About all If you are at a stage where your training is very demanding. There are numerous scientific studies where groups of athletes are compared in the same training conditions, but with different diets. In diet athletes ketogenic It is not usually registered losses in maximum or power. In this case, phosphocreatine is used, which is still present in this diet. Yes, it is perceived in the long term, around 12 weeks, a loss of fat, but without lowering the performance. So it is a good face option to go down a high fatty percentage. As to Muscle mass gain, we do have differences between the groups of athletes studied. We find scientific literature where the group that follows ketogenic diet loses more fat but muscle mass gain, although it is positive, is less than in the group with a high diet in carbohydrates. Therefore, we can talk that muscle mass gain is usually slower, or less efficient. It must be understood that each context is very personal, since there are numerous factors to take into account in a person, including their form of training. This does not mean that this type of diet does not work for you, or that it is not the best option. Of course we can find people with ketogenic diets who are achieving incredible results. In fact it is a research field in which much remains to be discovered, and where new conclusions will come to light every day. In conclusion, and as an opinion, we recommend incorporating some ketogenic diet period if the person is interested in having new challenges or objectives, but in the face of high performance periods or test preparation, we recommend a diet rich in carbohydrates. In addition, we are faithful defenders that food must be enjoyed, and a ketogenic diet can lead you to feel great restrictions, with the danger that that entails for your mind. Therefore, following a ketogenic life for a long time will make you lose numerous benefits of tubers, fruits, cereals, vegetables ...
How much carbohydrates should I ingest?
To enter ketosis, there are many variables that influence, and metabolic flexibility is one of them. There are people who drink more carbohydrates than others, are able to enter ketosis without any difficulty. To round a figure, we would talk about 50-60 gr of carbohydrates, being a number that should be adapted to your personal situation.Can I take creatine in ketosis?
It is a very common question in consultation. And the answer is that yes, it does not interfere at all and surely helps you in your training. When the body is adapting to this diet, it is very normal to feel a headache, less energy, confusion, dizziness ... therefore, take care of creatine, being one of the most studied supplements and with great benefits.The importance of rest
Once you have controlled the diet and training, you should not let your rest escape. People who sleep an average of 5-6 hours have worse results in their training and in the improvement of body composition, which those who sleep an average of 8 or more hours a day. When there is a lack of sleep, there are a series of alterations in our body:- Increase in appetite, making you ingest more kcal than you really need. Your results may be harmed.
- Less effective training, so you can lose muscle mass and not see progress.
- Palatable products usually fancy more (very sweet or salty), which can lead us to choose foods of worse quality.
- Humor changes and worse decisions. When you start making a ketogenic diet, it is normal for the beginning to be a stressful for the body to restrict certain foods, so if you also have a considerable lack of rest, humor changes are more notable, and therefore, there are, there, You can make worse decisions.
