{"id":4631,"date":"2016-05-16T19:05:52","date_gmt":"2016-05-16T19:05:52","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4631"},"modified":"2026-03-27T13:17:58","modified_gmt":"2026-03-27T13:17:58","slug":"ketogenic-diet-plan","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/ketogenic-diet-plan\/","title":{"rendered":"Ketogenic Diet Plan For Beginners [2026]"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><strong>Dieta cetog\u00e9nica \/ men\u00fa<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Mantenga los carbohidratos por debajo de 25 g por d\u00eda.<\/li><li>Se necesitan alrededor de 2 semanas para &quot;adaptarse a la grasa&quot; (o m\u00e1s tiempo)<\/li><li>Se necesitan 3 o 4 d\u00edas para entrar en cetosis.<\/li><li><span style=\"color:#ff0000;\">Dieta bajo tu propio riesgo<\/span> \u2013 En este momento, no soy partidario de las dietas cetog\u00e9nicas, pero estoy muy interesado en ellas y sus posibles beneficios.<\/li><li>Para obtener calor\u00edas adicionales, complemente con una bebida proteica mezclada con MCT y\/o aceite de coco\/aceite de oliva.<\/li><li>Los aguacates son excelentes para batidos r\u00e1pidos, mezclados con prote\u00edna en polvo (simplemente arrojo el aguacate entero en mi Nutribullet, incluida la piel y la nuez).<\/li><li>Durante la primera semana, consuma alrededor de 10 g por d\u00eda de sal rosada (nuevamente, bajo su propio riesgo, pero esto ayuda con la gripe cetog\u00e9nica)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Siempre hable con su m\u00e9dico antes de comenzar una dieta cetog\u00e9nica.<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nada demasiado sofisticado o complicado, a continuaci\u00f3n se presenta un plan de dieta para &quot;principiantes&quot; en cetosis:<\/p>\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=\"8810\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/planes-de-dieta\/ketogenic-diet-plan\/infog_ketodiet2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=935%2C1988&amp;ssl=1\" data-orig-size=\"935,1988\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Infog_KetoDiet2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?fit=482%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/01\/infog_ketodiet2.png?resize=935%2C1988&#038;ssl=1\" alt=\"plan de dieta cetog\u00e9nica\" class=\"wp-image-8810\" \/><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\"><strong>D\u00eda 1<\/strong><\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Desayuno<br>\n<\/strong>Huevos, tocino y salchichas sin carbohidratos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Taza de caf\u00e9 con aceite de coco<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<br>\n<\/strong>Un pu\u00f1ado de almendras y anacardos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Almuerzo<br>\n<\/strong>Ensalada de queso y jam\u00f3n<br>\nEspinaca<br>\nPalta<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aperitivos<br>\n<\/strong>Taz\u00f3n peque\u00f1o de aceitunas con queso feta<br>\nHuevo duro y medio aguacate<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cena<\/strong><br>\nSalteado de pollo y verduras \u2013 o <a href=\"http:\/\/www.wickedstuffed.com\/keto-recipes\/garlicky-lebanese-chicken-thighs\/\">Pollo liban\u00e9s&nbsp;<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<\/strong><br>\nApio con queso crema<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">Calor\u00edas<\/span> \u2013 2.500 a 3.000 calor\u00edas totales dependiendo del tama\u00f1o de las porciones.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><span style=\"text-decoration:underline;\">D\u00eda 2<\/span><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Desayuno<\/strong><span style=\"text-decoration:underline;\"><br>\nDesayuno cocinado<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">huevos fritos<br>\nTocino<br>\nCaf\u00e9 con crema o aceite de coco<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<br>\n<\/strong>Queso y apio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Almuerzo<br>\n<\/strong>Ensalada grande de at\u00fan y queso feta con aguacate<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<\/strong><br>\nAlmendras y anacardos o cecina de res<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cena<\/strong><br>\nChile con queso cheddar y crema (sin arroz)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chocolate negro de postre<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Agitado con prote\u00edna de c\u00e1\u00f1amo y MCT si necesita calor\u00edas adicionales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Los MCT pueden causar malestar estomacal: comience con 5 g y desarrolle tolerancia.<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">D\u00eda 3<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Desayuno<\/strong><br>\n<span style=\"text-decoration:underline;\">Batido bajo en carbohidratos<\/span><br>\nProte\u00edna de suero o de c\u00e1\u00f1amo en polvo<br>\n20 g de aceite o crema de coco<br>\n2 cubitos de hielo<br>\n1 cucharada de mantequilla de man\u00ed<br>\nUn pu\u00f1ado de espinacas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<\/strong><br>\nBatido de prote\u00edna de suero con polvo de semilla de lino<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Almuerzo<br>\n<\/strong>Ensalada de queso feta con aceite de oliva<br>\nUn pu\u00f1ado de nueces<br>\nCaf\u00e9 con aceite de coco<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bocadillo<br>\n<\/strong>Hummus y palitos de zanahoria<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cena<br>\n<\/strong><a href=\"http:\/\/www.wickedstuffed.com\/keto-recipes\/cajun-cauli-hash\/\" target=\"_blank\" rel=\"noopener\">Hash de coliflor caj\u00fan bajo en carbohidratos<br>\n<\/a><br>\nA\u00f1ade un batido si necesitas calor\u00edas adicionales:<br>\nleche de almendras<br>\nFrambuesas<br>\nsemillas de c\u00e1\u00f1amo<br>\n10 ml de aceite de oliva<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"text-decoration:underline;\">D\u00eda 4<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Desayuno<br>\n<\/strong><br>\nHuevos revueltos<br>\nJud\u00edas verdes<br>\nfrijoles horneados bajos en az\u00facar<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Almuerzo<br>\n<\/strong><span style=\"text-decoration:underline;\">Ensalada grande<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">40 g de pollo (o tofu o queso de cabra)<br>\nCol rizada<br>\nLechuga<br>\nTomates<br>\nEspinaca<br>\nAceite de oliva<br>\nsal del Himalaya<br>\nAceitunas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Snack(s)<\/strong><br>\nAlmendras<br>\nSemillas de calabaza<br>\navellanas<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cena<\/strong><br>\n<span style=\"text-decoration:underline;\">Pollo salteado<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 g de pollo<br>\n1 cebolla roja<br>\n1 diente de ajo<br>\npimientos rojos y verdes<br>\ncol rizada<br>\n50 g de br\u00f3coli<br>\n10 g de aceite de coco<br>\nPimienta negra<br>\nsal del Himalaya<br>\nsalsa de soja baja en carbohidratos<br>\njengibre rallado<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar como o ver en una hoja de c\u00e1lculo <a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/16GyAWTzIGhkvi475BXRGV6aKU1w90fs-50S-H7-n75g\/edit?usp=sharing\" target=\"_blank\" rel=\"noopener\">aqu\u00ed<\/a><\/p>\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/docs.google.com\/spreadsheets\/d\/e\/2PACX-1vQYdbOEMfw8Tq5PTIG7EejG4gBS5NrMjJJ9VMedrIuiaZM8rnS4Ad7WuxI1biBJwn6Vr0ZgQfJxEVXB\/pubhtml?widget=true&#038;headers=false\" frameborder=\"0\" width=\"100%\" height=\"560\" marginheight=\"0\" marginwidth=\"0\" allowfullscreen=\"true\" mozallowfullscreen=\"true\" webkitallowfullscreen=\"true\"><\/iframe>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"4356\" height=\"5152\" data-attachment-id=\"7876\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/04\/dieta-cetogenica-para-principiantes\/ketofoods\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?fit=4356%2C5152&amp;ssl=1\" data-orig-size=\"4356,5152\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ketofoods\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?fit=866%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketofoods.png?resize=4356%2C5152&#038;ssl=1\" alt=\"comida cetog\u00e9nica\" class=\"wp-image-7876\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"517\" height=\"642\" data-attachment-id=\"7759\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/04\/dieta-cetogenica-para-principiantes\/ketogenicpercentages\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" data-orig-size=\"517,642\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Ketogenicpercentages\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?fit=517%2C642&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/ketogenicpercentages.png?resize=517%2C642&#038;ssl=1\" alt=\"porcentajes cetog\u00e9nicos\" class=\"wp-image-7759\" \/><\/figure>","protected":false},"excerpt":{"rendered":"<p>Ketogenic diet \/ menu Keep carbs below 25g per day It takes around 2 weeks to become &#8216;fat adapted&#8217; (or longer) It takes 3 or 4 days to get into ketosis Diet at your own risk &#8211; at this time, I don&#8217;t advocate ketogenic diets, but I am very interested in them and their potential [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"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-4631","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ketogenic Diet Plan For Beginners [2026] - 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\/ketogenic-diet-plan\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ketogenic Diet Plan For Beginners [2026] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Ketogenic diet \/ menu Keep carbs below 25g per day It takes around 2 weeks to become &#8216;fat adapted&#8217; (or longer) It takes 3 or 4 days to get into ketosis Diet at your own risk &#8211; at this time, I don&#8217;t advocate ketogenic diets, but I am very interested in them and their potential [&hellip;]\" \/>\n<meta property=\"og:url\" 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2013","format":false,"excerpt":"Consejos de nutrici\u00f3n para MMA Todo lo relacionado con la nutrici\u00f3n en MMA, incluyendo este ebook gratuito. 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