{"id":17800,"date":"2022-04-04T13:10:47","date_gmt":"2022-04-04T13:10:47","guid":{"rendered":"http:\/\/ahelth.com\/?p=17800"},"modified":"2022-03-27T15:56:42","modified_gmt":"2022-03-27T15:56:42","slug":"intermittent-fasting-types-benefits-and-role-in-losing-weight","status":"publish","type":"post","link":"https:\/\/ahelth.com\/es\/intermittent-fasting-types-benefits-and-role-in-losing-weight\/","title":{"rendered":"Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso<\/span><\/span><\/span><\/span><\/p>\n<div>\n<figure class=\"wp-block-image size-large\"><noscript><img fetchpriority=\"high\" decoding=\"async\" loading=\"eager\" class=\"aligncenter first-post-img wp-image-422203 size-full\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0627\u0644\u0635\u064a\u0627\u0645-\u0627\u0644\u0645\u062a\u0642\u0637\u0639.jpg\" alt=\"intermittent fasting\" width=\"600\" height=\"350\"\/><\/noscript><\/figure>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El ayuno intermitente es una de las dietas modernas y ampliamente utilizadas que ha demostrado ser eficaz en la p\u00e9rdida de peso adem\u00e1s de su papel en la promoci\u00f3n de la salud y el estilo de vida. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De hecho, varios estudios han demostrado los efectos del ayuno intermitente en el cuerpo humano, el cerebro y la calidad de vida. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En este art\u00edculo, aprender\u00e1 m\u00e1s sobre la dieta de ayuno intermitente, sus tipos y su papel en la p\u00e9rdida de peso.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfQu\u00e9 es el sistema de ayuno intermitente?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El ayuno <\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">intermitente<\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> es un patr\u00f3n de alimentaci\u00f3n que se basa en gran medida en comer ciertas comidas y desalentar otras.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los tipos de alimentos que debes comer no son fijos sino cu\u00e1ndo los comes, y este patr\u00f3n es com\u00fan entre civilizaciones y religiones en m\u00e1s de una forma.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De hecho, los humanos pueden tolerar per\u00edodos sin alimentos y esto har\u00eda que el ayuno intermitente sea conveniente para muchos y es muy popular en el mundo de la salud y el fitness.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tipos de ayuno intermitente<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Hay varios tipos de ayuno intermitente y m\u00e1s de una forma de seguirlos, y aqu\u00ed mencionamos 5 de estos tipos:<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-1\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">1-16\/8 <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">M\u00e9todo<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422190\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-18-6.jpg\" alt=\"Method-18-6\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El m\u00e9todo 16\/8 se basa en un ayuno de 14 a 16 horas al d\u00eda frente a las 8 a 10 horas que puede comer. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Se puede dividir en dos comidas o m\u00e1s dependiendo de tu estilo de vida. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tambi\u00e9n es posible tomar bebidas sin calor\u00edas como caf\u00e9 sin az\u00facar o agua durante la Cuaresma. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Es importante elegir alimentos saludables y evitar la comida chatarra o los alimentos poco saludables que aumentan el consumo de calor\u00edas.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-2\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2-5: El segundo m\u00e9todo<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422192\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-5-2.jpg\" alt=\"5-2. method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El m\u00e9todo 5:2 se basa en comer como de costumbre 5 d\u00edas a la semana y no consumir m\u00e1s de 500-600 calor\u00edas durante los 2 d\u00edas restantes. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Por ejemplo, elija lunes y jueves, coma dos comidas peque\u00f1as de 250-300 calor\u00edas cada una y coma normalmente el resto de los d\u00edas.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">3- El m\u00e9todo \u201ctodas las paradas y todas\u201d<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422193\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0643\u0644-\u062a\u0648\u0642\u0641-\u0643\u0644.jpg\" alt=\"The all-stop-all method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Este m\u00e9todo de ayuno intermitente se basa en no comer una o dos veces por semana durante 24 horas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Por ejemplo, cene a las 8 p. m. el domingo y comience a ayunar hasta las 8 p. m. del lunes. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">No se pueden consumir bebidas cal\u00f3ricas durante la Cuaresma. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Muchos pueden encontrar este m\u00e9todo dif\u00edcil de seguir, por lo que es posible no recurrir a \u00e9l de inmediato, sino comenzar con el m\u00e9todo m\u00e1s simple de ayuno intermitente, el m\u00e9todo 16\/8.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-4\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">4- La dieta del guerrero<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422194\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0635\u064a\u0627\u0645-\u0627\u0644\u0645\u062d\u0627\u0631\u0628.jpg\" alt=\"The Way Siyam Warrior\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Este r\u00e9gimen se puede implementar comiendo peque\u00f1as cantidades de verduras y frutas durante el d\u00eda y una comida abundante por la noche. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Se deben seguir los alimentos integrales y saludables, y se deben evitar las comidas r\u00e1pidas o los alimentos procesados.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-5\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">5- Ayuno todos los d\u00edas<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422195\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u0627\u0644\u0635\u064a\u0627\u0645-\u064a\u0648\u0645\u0627-\u0628\u0639\u062f-\u064a\u0648\u0645.jpg\" alt=\"The fasting away day after day\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Este sistema se basa en ayunar m\u00e1s de un d\u00eda a la semana, es decir, ayunar un d\u00eda, comer como de costumbre al d\u00eda siguiente, luego volver al ayuno y as\u00ed sucesivamente. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En algunas especies, se permite comer una cantidad no superior a 500 calor\u00edas durante los d\u00edas de ayuno, o abstenerse por completo de alimentos. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De hecho, este modelo es dif\u00edcil, inconveniente e insostenible para muchas personas.<\/span><\/span><\/span><\/span><\/p>\n<h3 id=\"section-2-6\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">6- Una forma autom\u00e1tica de saltarse comidas<\/span><\/span><\/span><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p><noscript><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-422200\" src=\"https:\/\/static.dailymedicalinfo.com\/2020\/10\/\u0637\u0631\u064a\u0642\u0629-\u062a\u062e\u0637\u064a-\u0627\u0644\u0648\u062c\u0628\u0629-\u0627\u0644\u062a\u0644\u0642\u0627\u0626\u064a.jpg\" alt=\"Automatic meal skip method\" width=\"600\" height=\"350\"\/><\/noscript><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De esta manera, no tendr\u00e1 que ce\u00f1irse a un plan estructurado de ayuno intermitente. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De vez en cuando te saltas comidas, por ejemplo cuando no tienes hambre o no tienes tiempo para cocinar.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De hecho, muchas personas han probado este m\u00e9todo en un momento u otro sin siquiera darse cuenta.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si est\u00e1s cansado de saltarte una comida porque no tienes hambre, esta es b\u00e1sicamente una aplicaci\u00f3n de este m\u00e9todo de ayuno intermitente. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Solo necesita comer alimentos saludables para otras comidas.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-3\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El papel del ayuno intermitente en la p\u00e9rdida de peso<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Como se mencion\u00f3 anteriormente, el ayuno intermitente se caracteriza por la presencia de diferentes tiempos para las comidas y la negativa a comer. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Esto lo hace mejor que las dietas basadas en la restricci\u00f3n cal\u00f3rica durante un per\u00edodo de tiempo m\u00e1s largo. <\/span><\/span><\/span><\/span><br \/>\n<span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El cuerpo se adapta a la ingesta reducida de calor\u00edas y comienza a resistir la p\u00e9rdida de peso. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Durante m\u00faltiples per\u00edodos de ayuno, estos cambios fisiol\u00f3gicos no ocurrir\u00e1n en el cuerpo y el cuerpo continuar\u00e1 perdiendo peso.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Adem\u00e1s, el ayuno intermitente altera los niveles hormonales para facilitar la p\u00e9rdida de peso. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sus efectos incluyen la disminuci\u00f3n de los niveles de insulina y el aumento de los niveles de la hormona del crecimiento, lo que a su vez aumenta la quema de grasa y la tasa metab\u00f3lica en un 3,6-14%.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Volviendo a los diferentes tipos de ayuno mencionados anteriormente, todos ayudan a reducir el consumo diario de calor\u00edas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">De hecho, estos tratamientos te ayudar\u00e1n a perder del 3 al 8 % del peso en 3 a 24 semanas, o el equivalente a perder de 0,25 a 0,75 kg por semana. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tambi\u00e9n ayuda a perder 4-7% de la circunferencia de la cintura.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Recuerda que una de las principales razones por las que el ayuno intermitente funciona es que comes menos calor\u00edas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si come comidas copiosas durante las comidas, es posible que no pierda nada de peso extra.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-4\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Beneficios para la salud del ayuno intermitente<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los estudios han demostrado que el ayuno intermitente tiene beneficios significativos para el control del peso y la salud mental y corporal en general.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Estos son los principales beneficios para la salud del ayuno intermitente:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Pierde peso extra y grasa abdominal sin necesidad de una dieta estricta o restricci\u00f3n cal\u00f3rica.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Reduce el az\u00facar en la sangre en un 3-6%. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Reducir los niveles de insulina en un 20-31% lo que previene la diabetes tipo 2.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Reducir la inflamaci\u00f3n, que es la principal causa de muchas enfermedades cr\u00f3nicas.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Reducir el colesterol LDL malo, los triglic\u00e9ridos en sangre y otros factores de riesgo para la salud del coraz\u00f3n.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para prevenir el c\u00e1ncer.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Reduciendo los s\u00edntomas de algunas enfermedades como el Alzheimer, la artritis, el asma, los accidentes cerebrovasculares y la esclerosis m\u00faltiple.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<h2 id=\"section-5\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfQu\u00e9 comes durante el ayuno intermitente?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Puedes comer lo que quieras los d\u00edas que no est\u00e9s en ayunas y para bajar de peso debes obtener los nutrientes que necesitas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ap\u00e9guese a los alimentos saludables y reduzca los dulces y los alimentos procesados.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En cuanto a los d\u00edas de ayuno, la cantidad de comida es muy limitada. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Por ejemplo, si elige el m\u00e9todo de ayuno diario, solo comer\u00e1 500 calor\u00edas el d\u00eda que ayune.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Eso es aproximadamente una cuarta parte de la cantidad que comes en d\u00edas normales cuando no ayunas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Puede optar por dividir estas calor\u00edas en varias comidas peque\u00f1as a lo largo del d\u00eda o dividir una comida.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Recuerda beber suficiente agua en los d\u00edas de ayuno para evitar la deshidrataci\u00f3n. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Coma alimentos saludables los d\u00edas que no est\u00e9 ayunando.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Puedes tomar caf\u00e9, t\u00e9 y otras bebidas que no contengan calor\u00edas. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El caf\u00e9 (sin az\u00facar a\u00f1adido) puede ser especialmente beneficioso durante el ayuno porque puede reducir el hambre.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-6\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfEl ayuno intermitente es adecuado para todos?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El ayuno intermitente definitivamente no es para todos. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si tiene bajo peso o sufre de trastornos alimentarios, entonces debe romper el ayuno sin consultar a un m\u00e9dico, para que su ayuno no duela en estos casos.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El ayuno intermitente no se recomienda para ni\u00f1os, mujeres embarazadas y algunos diab\u00e9ticos.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-7\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfC\u00f3mo se inicia el ayuno intermitente?<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lo mejor es comenzar con el m\u00e9todo 16\/8 porque es el m\u00e1s f\u00e1cil y sostenible de los m\u00e9todos de ayuno intermitente para principiantes. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Luego m\u00e1s tarde a un ayuno m\u00e1s largo.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si le resulta f\u00e1cil ayunar y se siente c\u00f3modo ayunando, puede intentar pasar a un m\u00e9todo m\u00e1s avanzado, como el ayuno. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">2 dieta).<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tambi\u00e9n puede ayunar en cualquier momento que le convenga. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Omita las comidas de vez en cuando cuando no tenga hambre o no tenga tiempo para cocinar. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Es importante intentar encontrar un m\u00e9todo que funcione para usted.<\/span><\/span><\/span><\/span><\/p>\n<h2 id=\"section-8\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Desventajas del ayuno intermitente<\/span><\/span><\/span><\/span><\/h2>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Al igual que con el ayuno regular, el ayuno intermitente es el principal efecto secundario de la inanici\u00f3n y es posible que se sienta d\u00e9bil o que su cuerpo no funcione tan bien como antes. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sin embargo, este efecto es solo temporal; <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Su cuerpo puede tardar en adaptarse a su nuevo estilo de vida.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El ayuno intermitente puede conducir a la p\u00e9rdida de masa muscular, como todos los m\u00e9todos para perder peso, pero est\u00e1 por debajo del l\u00edmite normal de calor\u00edas, por lo que es importante levantar pesas y mantener un alto consumo de prote\u00ednas.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si padece alguna condici\u00f3n m\u00e9dica, debe consultar a su m\u00e9dico antes de intentar el ayuno intermitente, especialmente en los siguientes casos:<\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">paciente diab\u00e9tico.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tiene problemas para regular el az\u00facar en la sangre.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tienes la presi\u00f3n arterial baja.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Est\u00e1s tomando medicaci\u00f3n.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tienes bajo peso.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tiene antecedentes de trastornos alimentarios.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mujeres embarazadas que intentan quedar embarazadas o amamantando.<\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tiene antecedentes de menopausia femenina.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sin embargo, el ayuno intermitente es seguro. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">No hay nada peligroso en no comer por un tiempo si en general est\u00e1s sano y bien alimentado.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Con tantos tipos de ayuno intermitente, esto lo convierte en un sistema perfecto para elegir su estilo de vida y comenzar con el correcto. <\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si lo sigue, puede perder peso y disfrutar de muchos beneficios para la salud.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso El ayuno intermitente es una de las dietas modernas y ampliamente utilizadas que ha demostrado ser eficaz en la p\u00e9rdida de peso adem\u00e1s de su papel en la promoci\u00f3n de la salud y el estilo de vida. De hecho, varios estudios han &hellip;<\/p>\n","protected":false},"author":1,"featured_media":17037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[14511,14501,14501,14503,14507,14505,14506,14512,14513,14508,14502,14515,14509,14510,14504],"class_list":{"0":"post-17800","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","6":"hentry","7":"tag-ayuno","8":"tag-ayuno-intermitente","10":"tag-ayuno-intermitente-16-8","11":"tag-ayuno-intermitente-beneficios","12":"tag-ayuno-intermitente-mujeres","13":"tag-ayuno-intermitente-para-bajar-de-peso","14":"tag-ayuno-intermitente-para-principiantes","15":"tag-ayuno-intermitente-y-keto","16":"tag-beneficios-del-ayuno-intermitente","17":"tag-como-hacer-ayuno-intermitente","18":"tag-como-hacer-ayuno-intermitente-correctamente","19":"tag-dieta-ayuno-intermitente","20":"tag-que-es-ayuno-intermitente","21":"tag-que-es-el-ayuno-intermitente"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso - the health<\/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:\/\/ahelth.com\/es\/intermittent-fasting-types-benefits-and-role-in-losing-weight\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso - the health\" \/>\n<meta property=\"og:description\" content=\"Ayuno intermitente, sus tipos, beneficios y su papel en la p\u00e9rdida de peso El ayuno intermitente es una de las dietas modernas y ampliamente utilizadas que ha demostrado ser eficaz en la p\u00e9rdida de peso adem\u00e1s de su papel en la promoci\u00f3n de la salud y el estilo de vida. 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