{"id":9059,"date":"2018-05-28T13:29:34","date_gmt":"2018-05-28T13:29:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9059"},"modified":"2018-05-28T13:29:34","modified_gmt":"2018-05-28T13:29:34","slug":"plan-de-dieta-de-ayuno-intermitente","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2018\/05\/28\/plan-de-dieta-de-ayuno-intermitente\/","title":{"rendered":"Plan de dieta de ayuno intermitente"},"content":{"rendered":"

He estado sufriendo problemas bastante dolorosos en las articulaciones y la espalda esta semana, y creo que voy a darle otra oportunidad al ayuno intermitente.<\/p>\n

Lo prob\u00e9 una vez y perd\u00ed mucho peso. Esta vez voy a a\u00f1adir un poco de miel cruda y jugo de cereza para intentar aumentar las calor\u00edas.<\/p>\n

\n

D\u00eda laborable<\/strong><\/p>\n

12 p. m.<\/strong> \u2013 Avena nocturna (200 g), miel cruda, bayas de goji, jengibre, canela, pl\u00e1tano \u2013 750 kcal<\/p>\n

3 p. m.<\/strong> \u2013 Un pu\u00f1ado de nueces pecanas o un pl\u00e1tano \u2013 200 Kcal<\/p>\n

17:00 \u2013 <\/strong>Avena remojada durante la noche, almendras molidas, semillas de lino, cacao en polvo \u2013 500 kcal<\/p>\n

18.30 h \u2013 Plato principal con zumo de cereza \u2013 600 kcal<\/p>\n

20:00 h \u2013 Smoothie, verduras org\u00e1nicas, pl\u00e1tano o aguacate, mantequilla de cacahuete, leche de coco \u2013 700 kcal<\/p>\n

 <\/p>\n

La avena nocturna es una excelente manera de consumir m\u00e1s calor\u00edas; es un \u00e9xito; mucho m\u00e1s f\u00e1cil que la avena normal. Le agrego un poco de vinagre de sidra de manzana, ya que supuestamente reduce la acidez.<\/p>\n

Las latas de leche de coco o leche de coco en polvo tambi\u00e9n son \u00fatiles para obtener calor\u00edas.<\/p>\n

 <\/p>\n

\n

Los fines de semana voy a comer bajo en carbohidratos.<\/p>\n

Desayuno cocinado<\/p>\n

Ensalada con queso de cabra y huevo<\/p>\n

Plato principal<\/p>\n

\n

Investigaci\u00f3n<\/p>\n

El ayuno intermitente durante el Ramad\u00e1n aten\u00faa las citocinas proinflamatorias y las c\u00e9lulas inmunes en sujetos sanos<\/span><\/h1>\n
\n
\n
\n
<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\u201cSe ha demostrado que el ayuno intermitente y la restricci\u00f3n cal\u00f3rica prolongan la esperanza de vida y reducen la inflamaci\u00f3n y la propensi\u00f3n al c\u00e1ncer en modelos animales.\u201d<\/p>\n

\u201cEstos resultados indican que el RIF aten\u00faa el estado inflamatorio del cuerpo al suprimir la expresi\u00f3n de citocinas proinflamatorias y disminuir la grasa corporal y los niveles circulantes de leucocitos\u201d.\u201d<\/p>\n

https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0271531712001820<\/a><\/p>\n

 <\/p>\n

\n

El papel del ayuno intermitente en la mejora de la salud y la reducci\u00f3n de enfermedades<\/h1>\n
<\/div>\n

Estos per\u00edodos de ayuno pueden limitar la inflamaci\u00f3n,\u00a0(7<\/a>)<\/sup>\u00a0aten\u00faa las citocinas proinflamatorias y las c\u00e9lulas inmunes,\u00a0(8<\/a>)<\/sup>\u00a0mejorar la glucosa circulante\u00a0(9<\/a>)<\/sup>\u00a0y los niveles de l\u00edpidos\u00a0(10<\/a>)<\/sup>\u00a0y reducir la presi\u00f3n arterial.\u00a0(11<\/a>)<\/sup>\u00a0Adem\u00e1s de eso, estudios realizados en animales y humanos han sugerido que se altera la selecci\u00f3n de combustible y se mejora la eficiencia del metabolismo mientras que se reduce el estr\u00e9s oxidativo.<\/p>\n

https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4257368\/<\/a><\/p>","protected":false},"excerpt":{"rendered":"

I’ve been suffering with pretty painful joint and back issues this week, and I think I’m going to give intermittent fasting another go. I tried it once before and lost too much weight. This time I’m going to add some raw honey and cherry juice to try and increase the calories. Weekday 12pm – Overnight […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504,1677],"tags":[784152948,9227,10942644,43523,1040558,34941026,2303],"class_list":["post-9059","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","category-nutrition","tag-boxing","tag-diet","tag-fastig","tag-fasting","tag-intermittent-fasting","tag-mma-2","tag-weight-loss"],"yoast_head":"\nIntermittent Fasting Diet Plan - Fitness & 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\/2018\/05\/28\/plan-de-dieta-de-ayuno-intermitente\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Diet Plan - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"I’ve been suffering with pretty painful joint and back issues this week, and I think I’m going to give intermittent fasting another go. 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I tried it once before and lost too much weight. This time I’m going to add some raw honey and cherry juice to try and increase the calories. 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Cada quien tiene una opini\u00f3n diferente sobre c\u00f3mo deber\u00eda ser una dieta: ayuno intermitente (todos los protocolos diferentes), sin l\u00e1cteos, sin trigo, dieta cetog\u00e9nica, alta en carbohidratos, baja en carbohidratos, etc. Esto es lo que suelo comer para complementar mi entrenamiento y mi trabajo\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/2b3Pk9IlJIY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8769,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/01\/11\/dieta-de-los-boxeadores\/","url_meta":{"origin":9059,"position":1},"title":"Dieta de Boxeo y Plan de Alimentaci\u00f3n del Boxeador (PDF incluido \u2013 2026)","author":"Dave","date":"enero 11, 2018","format":false,"excerpt":"La dieta ideal debe adaptarse a las preferencias, el entrenamiento y la gen\u00e9tica de cada boxeador. A continuaci\u00f3n, se presenta una gu\u00eda general para comenzar y obtener informaci\u00f3n \u00fatil al buscar optimizar su propia dieta. \u00bfBusca un saco de boxeo independiente, un saco de boxeo colgante o un saco con brazo oscilante? 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Se dice que el ciclo de carbohidratos estimula ciertas funciones metab\u00f3licas, como la sensibilidad a la insulina, las hormonas tiroideas y la leptina*, lo que a su vez tiene\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"sweet potatoes","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2925,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/09\/dieta-para-aumentar-de-volumen\/","url_meta":{"origin":9059,"position":3},"title":"Dieta de volumen de 4000 calor\u00edas","author":"Dave","date":"mayo 9, 2015","format":false,"excerpt":"He perdido unos tres kilos desde el a\u00f1o pasado, pero he tomado la decisi\u00f3n completamente irracional de intentar recuperarlos debido a mi leve dismorfia corporal. A pesar de eso, me veo mejor con 86 kg que con 91 kg. En fin, voy a intentar consumir 4000 calor\u00edas durante los pr\u00f3ximos\u2026","rel":"","context":"Con 2 comentarios","block_context":{"text":"Con 2 comentarios","link":"https:\/\/blackbeltwhitehat.com\/es\/2015\/05\/09\/dieta-para-aumentar-de-volumen\/#comments"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9622,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/11\/25\/alternativas-naturales-al-ibuprofeno\/","url_meta":{"origin":9059,"position":4},"title":"Alternativas naturales al ibuprofeno","author":"Dave","date":"noviembre 25, 2018","format":false,"excerpt":"El ibuprofeno ha recibido mala prensa \u00faltimamente, \u00a1y con raz\u00f3n! 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Esta dieta es rica en activadores de sirtuinas, que ayudan a prevenir enfermedades relacionadas con la edad y el estr\u00e9s (estudio aqu\u00ed). Sin embargo, es m\u00e1s conocida por permitir tanto chocolate negro como vino tinto. La dieta parece requerir una base de\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"what does conor eat","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conoreat.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/9059","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=9059"}],"version-history":[{"count":1,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/9059\/revisions"}],"predecessor-version":[{"id":9060,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/9059\/revisions\/9060"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=9059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=9059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=9059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}