{"id":4627,"date":"2016-05-16T18:50:31","date_gmt":"2016-05-16T18:50:31","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4627"},"modified":"2024-05-31T15:38:35","modified_gmt":"2024-05-31T15:38:35","slug":"dieta-de-4000-calorias","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/","title":{"rendered":"Plan de dieta de 4000 calor\u00edas \u2013 2024 (.pdf)"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"a-practical-4-000-calorie-diet-plan\">Un plan de dieta pr\u00e1ctico de 4.000 calor\u00edas<\/h2>\n\n\n\n<h2 class=\"wp-block-heading has-blue-color has-text-color has-link-color wp-elements-1\"><strong>Come bajo tu propio riesgo<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a1Recomiendo ampliamente invertir en una licuadora! Es una de las maneras m\u00e1s f\u00e1ciles de consumir m\u00e1s calor\u00edas sin comer basura. Lic\u00faa pl\u00e1tanos, aguacates, semillas de c\u00e1\u00f1amo, fruta, un poco de col rizada, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"easy-sources-of-calories\"><strong>Fuentes f\u00e1ciles de calor\u00edas<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Los frutos secos como las nueces pecanas son geniales<\/li>\n\n\n\n<li>Leche entera<\/li>\n\n\n\n<li>Leche de coco (pero no la que viene diluida en agua)<\/li>\n\n\n\n<li>Aguacates<\/li>\n\n\n\n<li>Batidos con mantequilla de man\u00ed, pl\u00e1tanos y aceite de oliva.<\/li>\n\n\n\n<li>Tortitas de avena<\/li>\n\n\n\n<li>Avena nocturna con miel y mantequilla de man\u00ed<\/li>\n\n\n\n<li>Polvo de maltodextrina (alto en calor\u00edas pero tambi\u00e9n muy procesado)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Para <\/strong>trabajar<strong> Yo personalmente hago mis propios flapjacks\/galletas usando avena, canela, pasas y mantequilla de man\u00ed.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"935\" height=\"1988\" data-attachment-id=\"8808\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/infog_4000dieta2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-title=\"Infog_4000Diet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"Plan de dieta de 4000 calor\u00edas\" class=\"wp-image-8808\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"coconut-milk-is-a-great-source-of-calories-but-not-the-watered-down-rubbish-in-cartons-look-for-tins-that-are-at-leat-50-coconut-milk-100-coconut-milk-is-also-great-but-difficult-to-scoop-out-of-the-tins-you-can-actually-drink-the-tins-that-are-50-water-cartons-are-typically-96-water-and-3-coconut-milk\">La leche de coco es una gran fuente de calor\u00edas, pero no la basura diluida que viene en envases. <strong>Busca latas que est\u00e9n en <\/strong>cuero<strong> Leche de coco 50% (la leche de coco 100% tambi\u00e9n es excelente, pero es dif\u00edcil sacarla de las latas; de hecho, puedes beber las latas que contienen agua 50%. Los cartones suelen contener agua 96% y leche de coco 3%)<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"example-4-000-calorie-diet-plan\">Ejemplo de plan de dieta de 4000 calor\u00edas<\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"7ambreakfast-protein-smoothie\"><strong>7 a. m.<\/strong><br>Desayuno<br><br> Batido de prote\u00ednas<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Mezcla -<br>\n4 cucharadas de leche de coco en polvo (o una lata de leche de coco PURA)<br>\n2 pl\u00e1tanos<br>\nmedio aguacate<br>\n30 g de prote\u00edna en polvo (c\u00e1\u00f1amo o suero)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(aproximadamente 1.000 calor\u00edas)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"10am-mid-morning-snack\"><strong>10 a. m.<br>\n<\/strong>Merienda de media ma\u00f1ana<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>2 Tortitas de arroz cubiertas con mantequilla de man\u00ed<\/strong><br>\nVaso de leche entera (o leche de coco pura)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">o<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Flap Jacks caseros<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Hecho con canela, mantequilla, avena, pasas, almendras molidas, mantequilla de man\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">o<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Phat Fudge \u2013 receta <a href=\"http:\/\/paleochef.com\/2014\/11\/19\/phat-fudge-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">aqu\u00ed<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"1pmlunch-salad\"><strong>1pm<\/strong><br>Almuerzo<br><br> Ensalada<\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Queso feta (20 g)<br> Jam\u00f3n o pollo (50g)<br> 1 aguacate<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><br> 1 panecillo integral con mantequilla o aceite de coco<br> Un pu\u00f1ado de almendras<br> Banana<br> (aproximadamente 1000 calor\u00edas)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><\/h3>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"3pmafternoon-snack\"><strong>3 p. m.<br><\/strong>Merienda de la tarde<\/h3>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"30g-protein-shake-with-coconut-milk\"><strong> <\/strong>Batido de prote\u00ednas de 30 g con leche de coco<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">(1 lata tiene aproximadamente 800 calor\u00edas si la leche de coco es pura, sin agua agregada)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(Aproximadamente calor\u00edas \u2013 900)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" id=\"6pm-main-meal\">6 p. m.<br>\n<strong>Plato principal<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Bife<br>\nbatatas<br>\nVerduras<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(Aproximadamente 750 calor\u00edas)<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calor\u00edas totales aprox. 4.400<\/strong><br> <strong>Prote\u00edna total aprox. 200 g<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"other-sources-of-high-quality-calories\"><strong>Otras fuentes de calor\u00edas de alta calidad<\/strong><br> <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Leche de almendras pura: remoje las almendras durante la noche y luego mezcle<br> Aceite de oliva<br> aceite de pescado<br> Huevos<br> Avena<br> Aguacates<br> Semillas de c\u00e1\u00f1amo: ahora las mezclo en lugar de usar prote\u00edna en polvo.<br> Aceite\/leche de coco: tenga cuidado con los cartones que contienen solo aproximadamente 5% de leche de coco.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" \/>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/4000-calorie-diet-plan-sheet1.pdf\">DESCARGUE el Plan de Dieta de 4.000 Calor\u00edas en formato .pdf aqu\u00ed<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! &nbsp;That&#8217;s one of the easiest ways to get more calories without eating any rubbish. Blend bananas, avocados, hemp seeds, fruit, a bit of kale etc. Easy Sources of Calories For work I personally make my own flapjacks\/biscuits [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"footnotes":""},"class_list":["post-4627","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4,000 Calorie Diet Plan - 2024 (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4,000 Calorie Diet Plan - 2024 (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! &nbsp;That&#8217;s one of the easiest ways to get more calories without eating any rubbish. Blend bananas, avocados, hemp seeds, fruit, a bit of kale etc. Easy Sources of Calories For work I personally make my own flapjacks\/biscuits [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-31T15:38:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plan de dieta de 4000 calor\u00edas - 2024 (.pdf) - Blog de Fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/dieta-de-4000-calorias\/","og_locale":"es_ES","og_type":"article","og_title":"4,000 Calorie Diet Plan - 2024 (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A Practical 4,000 Calorie Diet Plan Eat at your own risk I highly recommend investing in a blender! &nbsp;That&#8217;s one of the easiest ways to get more calories without eating any rubbish. 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Informaci\u00f3n obtenida de diversas b\u00fasquedas en Google, Google Scholar y res\u00famenes de PubMed, copiada, pegada y ligeramente editada por Drew Griffiths, licenciado con honores de primera clase en Ciencias del Deporte y el Ejercicio por la Universidad de Loughborough y m\u00e1ster en Ciencias del Ejercicio y la Nutrici\u00f3n por la Universidad de Liverpool.","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"intermittent fasting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_168_diet.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9384,"url":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/plan-de-dieta-para-mma\/","url_meta":{"origin":4627,"position":2},"title":"MMA Diet Plan \u22c5 on a budget (.pdf) [2025]","author":"Dave","date":"septiembre 19, 2018","format":false,"excerpt":"Para dar el peso para una pelea, consulte este art\u00edculo. \u00daltima actualizaci\u00f3n: 6 de marzo de 2025. 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La taurina antes del entrenamiento puede\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"4000 calorie diet plan","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_4000diet2.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":4526,"url":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/","url_meta":{"origin":4627,"position":3},"title":"Planes de dieta","author":"Dave","date":"mayo 13, 2016","format":false,"excerpt":"Me piden constantemente que les haga planes de dieta, pero nunca los siguen. Por eso cre\u00e9 esta secci\u00f3n de la p\u00e1gina web, para poder copiar y pegar un enlace y envi\u00e1rselo. Es genial que est\u00e9s investigando y tratando de mejorar\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1220,"url":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/el-arte-de-cortar-peso\/","url_meta":{"origin":4627,"position":4},"title":"Weight Cutting For a Fight (MMA weight cut plan) [2023 Update]","author":"Dave","date":"diciembre 30, 2013","format":false,"excerpt":"Reducci\u00f3n de peso y preparaci\u00f3n para una pelea de MMA. Solo con fines de entretenimiento. La reducci\u00f3n de peso para BJJ y MMA puede ser extremadamente peligrosa; siempre cuente con orientaci\u00f3n y supervisi\u00f3n m\u00e9dica. \u00a1REDUZCA EL PESO ES PELIGROSO! \u00a1CONSULTE A UN PROFESIONAL! 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Se necesitan alrededor de 2 semanas para que el organismo se adapte a quemar grasas (o m\u00e1s). Se necesitan 3 o 4 d\u00edas para entrar en cetosis. 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