Conoce un poco más de la dieta KETO

La dieta cetogénica, es una de las que tiene más auge en la actualidad. También conocida como CETO o KETO, es una dieta basada en el consumo de proteínas y grasas, excluyendo o minimizando el consumo de carbohidratos a su mínima expresión.

¿A qué se debe el nombre de esta dieta?

Lo habitual, o lo considerado “normal” es que el organismo utilice el azúcar en sangre, proveniente de los carbohidratos, para la función de las células de todo el cuerpo humano. Sin embargo, en una dieta cetogénica, donde el consumo de estos es muy bajo o casi nulo; existen los cuerpos cetónicos o cetonas que parten del metabolismo de las grasas que son las protagonistas en este tipo de alimentación. Al utilizar estos metabolitos llamados cuerpo cetónicos, se inicia el proceso de cetosis; lo que se traduce a la obtención de energía a partir de los cuerpos cetónicos hasta que se consume nuevamente carbohidrato.

Llegar a la cetosis, no es un proceso fácil, pues muchas de las personas que creen que están en esta, realmente no lo están. Para llegar a este estado deben transcurrir de dos a cuatro días con una ingesta entre 20 a 50 gramos de carbohidrato por día; es decir consumir máximo tres tazas de frutas o 1 ½ taza de arroz al día; aunque existen algunos individuos que requieren de restricciones más severas para alcanzarla. Así mismo, existen muchas personas que para garantizar estar en estado de cetosis utilizan las citas reactivas de orina que reaccionan con los cuerpos cetónicos, un examen sencillo y practico que puede hacerse en casa para garantizar este estado.

Origenes de la dieta KETO

Te preguntarás él porque del auge de este tipo de alimentación si era una alimentación antigua que solo se usaba con una perspectiva clínica para el tratamiento de la epilepsia. A decir verdad la relevancia de la dieta cetogénica en la población sana, recae en otra de las arduas búsquedas del ser humano para facilitar la pérdida de peso; pues, se ha visto que muchas de las personas que experimentan la misma, pierden peso de forma veloz al excluir los carbohidratos, sin embargo, no todo lo que brilla es oro. Aunque la pérdida de peso parezca mayor, el resultado se puede lograr con cualquier tipo de alimentación que genere un déficit calórico. Además, al parecer esa diferencia en la pérdida de peso en comparación a otros tipos de alimentación parece desaparecer en el tiempo. 

Dentro de lo que se reconoce como ventajas de este tipo de alimentación estaría la mayor saciedad, mayor gusto, mayor oxidación de grasas y mejor control de la glicemia a corto plazo. Por otra parte, la dieta KETO aumenta en sus inicios los niveles de colesterol, pero hoy en día no existe una investigación certera de los efectos a largo plazo, al igual que tampoco de los beneficios para los diabéticos por el control de los niveles de azúcar en sangre.

¿Cuáles podrían considerarse las desventajas de la alimentación KETO?

En mi opinión la desventaja más grande en algunas de las personas que siguen este tipo de alimentación, recalcando que no todos caen en este punto, es la mala elección de los alimentos que consumen. Se enfocan con todas sus fuerzas en evitar los carbohidratos; que, al no poseer gran variedad de alimentos para preparaciones o sustitutos de este tipo de alimentos, olvidan elegir alimentos de calidad, consumiendo proteínas y grasas de mala calidad y altamente procesados.

A su vez, al no ser un tipo de alimentación para toda la vida, debido a que se vuelve agotador comer de esta forma, al no recibir en su mayoría, educación nutricional al retomar una alimentación fuera de la cetosis, las elecciones de alimentos siguen siendo constantemente indebidas y de poco valor nutritivo, de forma tal que no se garantiza un correcto estado nutricional para la persona. De igual forma, entre los efectos secundarios que se pueden encontrar están:

Y los atletas, ¿es más beneficioso en esta población?

Actualmente, grandes especialistas del área como la Dra. Burke y el Dr. Paoli, sugieren que este tipo de alimentación puede utilizarse en ciertos periodos de entrenamiento, haciendo énfasis sobre todo en la estrategia de la periodización nutricional, donde se recalca la teoría de que no siempre se debe consumir elevadas cargas de carbohidrato y que el consumo de éste, así como de otros macronutrientes dependen de la planificación y carga del entrenamiento.

Aun así, muchos son los mitos que surgen de que la dieta cetogénica estimula el uso de grasas como fuente de energía aumentando el rendimiento del atleta, lo cual no es muy cierto, ya que, aunque se cree que este tipo de alimentación genera adaptaciones fisiológicas como el aumento del metabolismo de las grasas, aún no se ha visto que dicha adaptación marque un impacto relevante en el rendimiento de un atleta.

De igual forma, se conoce que, aunque las grasas se utilicen en todo momento como fuente de energía, en intensidades elevadas el combustible predominante siempre serán los hidratos de carbono, motivo por el cual, aunque se estén estudiando los suplementos a base de cetonas, aún sin éxito comenta la Dra. Burke, los suplementos que hoy en día cuentan con respaldo científico siguen siendo geles, gomitas, bebidas; deportivas, bocadillos, confitería deportiva  y todas aquellas presentaciones repletas de combinaciones de carbohidratos que ayudan a reponer la energía en competición. 

Uso en deportes

Por otro lado, se debe recalcar que este tipo de alimentación puede ser usada en deportes fosfagenicos; como boxeo o levantamiento de pesas, donde los hidratos de carbono no son la  base del combustible para generar los movimientos típicos del deporte; es decir, un directo o un jab, así como un clean, no son movimientos de larga duración que ameriten carbohidratos y que pueden ser compatibles con una dieta cetogénica si así desea el atleta, sin embargo, como mencionamos anteriormente, no hay estudios que garanticen que dicha alimentación marca diferencia en el rendimiento.  

¿Qué otros aspectos debemos cuidar si nos decidimos a seguir este tipo de alimentación?

En primer lugar, asegurarnos de que estamos en un verdadero estado de cetosis. A su vez, no caer en la compra de productos denominados “KETO” sin fijarnos en la etiqueta nutricional, recordando el límite de carbohidratos que está permitido y recalcando la base fundamental de que en este tipo de alimentación predominan las grasas y las proteínas. 

Impórtate que recuerdes que cada tipo de alimentación va a depender de los gustos de las personas y las creencias. La dieta cetogénica va de la mano con aquellas personas que creen que los culpables de los kilos de más son los carbohidratos; por lo que excluir éstos es su base para garantizar “gozar de salud”.

Profundiza leyendo:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371625/

https://www.mysportscience.com/post/2015/06/16/a-problem-with-the-reporting-of-effects-of-ketogenic-diet

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

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