DIETAS CETOGÉNICAS Y RENDIMIENTO DEPORTIVO | The Fit Club

If you want to know what are the famous ketogenic diets you cannot miss this video. Lets get on with it. Over the years, low-carb diets and ketogenic diets have become very popular because of the results they achieved in obese people and in athletes whose goal was cutting and general fat loss. So far it has been seen these diets use to work very well in terms of weight loss-causing, and it also has been seen they may work to treat certain pathologies, but there are conflicting researches regarding the results for muscle growth, strength and sports performance. The first thing we should know is what are the low-carb and ketogenic diets. Low-carb diets or low-carbohydrate diets are those in which the energy provided by carbohydrate throughout the day is less than 30% of the total. That is, if we consume 2000 calories in a day, a low-carb diet would give us a maximum of 600 calories as carbohydrates, which in grams would be 150 carb grams. (600kcal / 4kcal per carbohydrate gram = 150 carbohydrate grams). Ketogenic diets use to be more restrictive in terms of carbohydrates consumption, since the content usually oscillates from 30 to 50 grams a day. This low consumption of carbohydrates aims to bring us to a state of ketosis, a state in which our body increases the amout of fat used as a metabolic fuel. Although there exist different types, a ketogenic diet usually divides the macronutrients by; 75% fats, 20% proteins and just 5% of carbohydrates. Ketogenic diets have some therapeutic uses, since they are sometimes used to treat diabetes, some kinds of cancer and several problems related to cardiac, respiratory and neurological pathologies, but despite these benefits the ketogenic diets contribute to health, there is currently controversy about how these diets can affect sports performance. We know that with the carbohydrates we eat we produce glycogen, which is one of the main fuels our muscles use when we do exercise. This glycogen is usually consumed when the intensity of our activity is moderate or high. At lower intensities the main metabolic fuel are fats. The surprising thing about some researches was that endurance athletes who followed a ketogenic diet were also able to burn fat at high intensities. This however did not happen in the athletes that followed a diet high in carbohydrates, but we cannot draw precipitated conclusions from this as further research on the subject is needed. What is certain is that low-calorie ketogenic diets cause a greater weight loss that diets high in carbohydrates. This is because the glycogen that we produce with carbohydrates holds water, and therefore ketogenic diets avoid this accumulation of water. But take care, a greater weight loss does not imply a greater fat loss. Until now there is no evidence showing that ketogenic diets are best for high intensity or strength sports since there are results both in favor and against. This is because carbohydrates help your muscles recover, are a good source of energy to our muscles, help us to produce hormones involved in our metabolism and prevent the proteins that make up our muscles from breaking down. However this does not mean that your diet should be high in carbohydrates. This depends on each person, and a moderate carbohydrate diet or the carbohydrates cycling usually work in many sports. This type of diets are usually suitable for muscular hypertrophy. For endurance athletes like runners, one of the benefits of this kind of diets is that by stimulating the use of fat as a metabolic fuel, this will largely preserve the glycogen, and it is very possible that our energy lasts for a longer time and will make us to be less dependent on carbohydrates. In general, the ketogenic diets can be used to treat certain diseases, but science did not prove they are the best choice for explosive sports like powerlifting. However they actually can be a good choice for endurance athletes. In addition, the fast weight loss involved can improve adherence to the diet, and the fact that cheese and bacon are two foods very common in this diet, might be also something positive. We hope you enjoyed the video and sign up if you want to know more about nutrition and sport issues. See you soon.