Dieta Keto: sí o no

Dieta Cetogénica

Por: Dra. Luzyunuen González Castro, Médico cirujano especialista en nutrición clínica

Si quieres empezar con la dieta Keto y tienes mil dudas, a continuación te explicamos a profundidad en qué consiste y para quién es

A pesar de que las dietas cetogénicas se han estudiado desde hace más de 100 años, en los últimos 15 años se han hecho investigaciones más a profundidad sobre el rol que tienen y los beneficios que pueden darnos. Y es así como últimamente esta corriente nutricional ha tenido un gran auge.

Fue descubierta por el Dr. Russel Wilder en 1921 para tratar la epilepsia, sin embargo después se encontraron otros beneficios como la pérdida de peso, tratar el síndrome metabólico y la diabetes tipo 2, entre otros.

Por esto y por muchas más beneficios decidimos respondemos a todas tus preguntas sobre la técnica Keto:

¿Qué es una dieta cetogénica?
Para entender que es tenemos que saber que normalmente nuestro cuerpo usa la glucosa (azúcar) para obtener energía y realizar sus funciones, esto significa que tenemos un metabolismo glucolítico (a base de glucosa). Y esta glucosa generalmente la obtenemos de los carbohidratos (cereales, frutas, lácteos y azúcares simples)

Cuando se hace una dieta cetogénica lo que hacemos es restringirle al cuerpo el consumo de carbohidratos a una ingesta menor de 50 gramos al día y se da una ingesta de proteína dependiendo del peso de la persona, y es baja en grasa. Lo que ocasionamos con esta restricción es que el cuerpo, al no tener su consumo normal de carbohidratos va a buscar otra forma de conseguir energía para funcionar y va a cambiar a un metabolismo lipolítico, esto significa que a partir de la grasa corporal que tenemos va a formar unas sustancias llamadas cuerpos cetónicos a este estado le llamamos “cetosis”.

Estas sustancias van a ser convertidas en energía de manera natural por el organismo. Como están hechas a partir de ácidos grasos esto va a ocasionar que tengamos una pérdida de peso a expensas de la masa grasa.

 ¿Cómo se hace una dieta cetogénica?
Es importante mencionar que esta dieta no se consigue con una pastilla ni con un licuado, la dieta cetogénica es una dieta rigurosa, la cual necesita un buen apego y tratarse con seriedad. Ya que como lo dije antes, es un cambio en el metabolismo, y para conseguirlo se necesita seguir al pie de la letra las indicaciones y las porciones de los alimentos que nuestro médico o nutriólogo nos den.

Dieta Cetogénica

¿Qué comes en una dieta cetogénica?
Existen diferentes formas de hacer una dieta cetogénica. Al necesitar un aporte bajo de carbohidratos, normalmente se restringen las frutas, los lácteos, los cereales y algunas verduras, la ingesta de proteína se puede conseguir con proteína animal (pescado, pollo, carne) o con proteína sintética que se puede conseguir con diferentes tipos de proteínas que tiene que tener una cantidad muy baja de carbohidratos por lo que no puede ser cualquier proteína.

La cantidad de proteína tiene que calcularse con el peso y la actividad física de la persona. Idealmente se necesita un aporte bajo de calorías, aproximadamente entre 1000 y 1300kcal al día.

¿Tengo que tomar algún medicamento con esta dieta?
No se indican medicamentos sin embargo se suplementa con vitaminas y minerales que se puede hacer con un multivitamínico. Asimismo es importante indicar omega 3 que incluya ácido eicosapentaenoico (EPA) para ayudar a contrarrestar el posible efecto proinflamatorio.

¿Qué otros beneficios tiene?
Además de la pérdida de peso, ayuda a mejorar parámetros bioquímicos metabólicos como la glucosa, la insulina así como el perfil de lípidos (triglicéridos y colesterol) en sangre.

¿Cuánto tiempo puedo hacerla?
Idealmente no se deben sobrepasar tres meses con esta dieta, debe suspenderse y dejar entre uno y dos meses para poder volver a hacerla. Sin embargo se debe valorar la cantidad de masa grasa que quede por bajar para ver si es recomendable una dieta cetogénica nuevamente o cambiar a una dieta convencional.

¿Cualquier persona puede hacerla?
No. Se debe valorar el porcentaje de grasa que tiene la persona y de igual forma existen diferentes diagnósticos que no permiten que se haga una dieta de este tipo por lo que esta valoración debe hacerse por un profesional de la salud.

Debemos entender que esta dieta no es un estilo de vida. Junto con el seguimiento debemos aprender a llevar una vida balanceada, y aprender que alimentos son y no son adecuados para el cuerpo. Ya que siempre volvemos al punto en el que hacer ejercicio y comer adecuadamente es la base para llevar una nutrición apropiada.

Si tienes más dudas o quieres una consulta no dudes en contactarme: dra.luzyugonzalez@gmail.com

Dieta Cetogénica

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