{"id":2568,"date":"2023-04-13T11:10:41","date_gmt":"2023-04-13T11:10:41","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2568"},"modified":"2026-03-06T14:29:46","modified_gmt":"2026-03-06T14:29:46","slug":"busting-6-common-diet-and-exercise-myths","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/es\/rompiendo-6-mitos-comunes-de-dieta-y-ejercicio\/","title":{"rendered":"Derribando 6 mitos comunes sobre la dieta y el ejercicio"},"content":{"rendered":"

Perder peso requiere que usted se comprometa con ciertos cambios en su estilo de vida, como seguir una dieta <\/span>dieta saludable<\/span><\/a>, ejercicio regular y otros. Desafortunadamente, algunos nos hemos aferrado a ideolog\u00edas err\u00f3neas sobre la p\u00e9rdida de peso a lo largo de los a\u00f1os.<\/span><\/p>\n

 <\/p>\n

En este art\u00edculo, enumerar\u00e9 y desacreditar\u00e9 seis de estas medias verdades comunes que han dominado el mundo del fitness.<\/span><\/p>\n

Separando el mito de la dieta y el ejercicio de la REALIDAD<\/b><\/h2>\n

Bajar de peso no es f\u00e1cil, pero tampoco es dif\u00edcil. Con el enfoque y la informaci\u00f3n adecuados, pr\u00e1cticamente cualquiera puede bajar de peso.<\/span><\/p>\n

 <\/p>\n

Sin embargo, aunque pr\u00e1cticamente cualquier persona puede lograr perder peso, hay varios conceptos err\u00f3neos que circulan y que hacen que sea dif\u00edcil para cualquiera que crea en estas narrativas falsas perder peso de manera efectiva.<\/span><\/p>\n

 <\/p>\n

Si bien existen muchas narrativas falsas, las seis (6) que se presentan a continuaci\u00f3n son posiblemente las m\u00e1s com\u00fanmente mencionadas de todas.<\/span><\/p>\n

\"\"<\/p>\n

Mito #1: Las dietas bajas en grasas son clave para perder peso<\/b><\/h2>\n

Siempre se ha cre\u00eddo que una <\/span>dieta baja en grasas<\/span><\/a> Ayuda a perder peso, pero eso no es cierto. La cantidad total de calor\u00edas de los alimentos que consumes es lo que determina tu p\u00e9rdida de peso, y no solo los alimentos bajos en grasa que consumes. Esto significa que una dieta baja en grasas por s\u00ed sola no es suficiente.<\/span><\/p>\n

<\/h2>\n

Antes de la d\u00e9cada de 1980, se produc\u00edan comercialmente muy pocos alimentos bajos en grasa. En aquel entonces, si segu\u00edas una dieta baja en grasa, pod\u00edas hacer la compra en segundos. Solo ten\u00edas opciones de leche desnatada, pescado y productos frescos, lo que te permit\u00eda bajar de peso.<\/span><\/p>\n

<\/h2>\n

Pero debido a esta idea err\u00f3nea, ahora la gente cree que puede comer m\u00e1s siempre que el alimento sea bajo en grasa. As\u00ed que, en lugar de comer un peque\u00f1o trozo de bizcocho de 600 kilojulios (unas 150 calor\u00edas), por ejemplo, muchos prefieren un muffin de 2000 kilojulios (unas 500 calor\u00edas) solo porque dice ser bajo en grasa.<\/span><\/p>\n

<\/h2>\n

Lo que necesitas saber es que los tres macronutrientes (prote\u00ednas, carbohidratos y grasas) son los componentes b\u00e1sicos de los alimentos. Por lo tanto, el contenido cal\u00f3rico total de un alimento puede ser alto incluso con bajo contenido de grasa.\u00a0<\/span><\/p>\n

<\/h2>\n

Lo que necesitas saber al decidir la calidad y cantidad de alimentos que quieres consumir es que 1 gramo de prote\u00edna contiene 17 kJ o 4,1 kcal, 1 gramo de carbohidratos contiene 16 kJ o 3,8 kcal y 1 gramo de grasa contiene 37 kJ o 8,8 kcal. Luego, puedes calcular tu consumo total de calor\u00edas al d\u00eda durante tu programa de volumen, definici\u00f3n o recomposici\u00f3n.<\/span><\/p>\n

<\/h2>\n

Entonces, \u00bfes l\u00f3gico que quienes consumen alimentos bajos en grasa bajen de peso? Pero, por desgracia, no es as\u00ed.<\/span><\/p>\n

<\/h2>\n

Si quieres comer sano, lo mejor es que te ci\u00f1as a la idea de tus abuelos de alimentos bajos en grasa, que son cereales integrales, pescado, productos l\u00e1cteos bajos en grasa, etc., mientras evitas los alimentos procesados bajos en grasa de hoy en d\u00eda.<\/span><\/p>\n

<\/h2>\n

Perder peso con una dieta alta en grasas es m\u00e1s posible que cuando consumes una \u201cdieta baja en grasas\u201d, el truco es simplemente concentrarse en la cantidad de calor\u00edas de los alimentos que consumes.<\/span><\/p>\n

Mito #2: Los d\u00edas de trampa arruinan una buena rutina de ejercicios<\/b><\/h2>\n

Cuando te tomas un descanso moderado de tu entrenamiento o dieta (tambi\u00e9n llamados d\u00edas de trampa), en realidad te ayuda a mantener un programa de dieta y entrenamiento.<\/span><\/p>\n

<\/h2>\n

La buena noticia es que si sigues una dieta y un r\u00e9gimen de ejercicios adecuados, entonces te sentir\u00e1s m\u00e1s que validado si decides tener d\u00edas de trampa de vez en cuando.\u00a0<\/span><\/p>\n

<\/h2>\n

Una forma inteligente de hacer que sus d\u00edas de trampa valgan la pena para perder peso es elaborar un plan que se adapte a su estado f\u00edsico espec\u00edfico y <\/span>dieta<\/span><\/a> Necesidades. Adem\u00e1s, es necesario encontrar un equilibrio entre seguir una dieta restrictiva y caer en h\u00e1bitos alimentarios excesivos.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

Mito #3: Saltarse la cena conduce a la p\u00e9rdida de peso<\/b><\/h2>\n

Muchos de nosotros quiz\u00e1s hayamos o\u00eddo el dicho de que saltarse la cena ayuda a perder peso. Sin embargo, esto est\u00e1 muy lejos de la realidad, ya que saltarse la cena puede llevar a resultados totalmente opuestos y dificultar que una persona disfrute de los resultados de la p\u00e9rdida de peso.\u00a0<\/span><\/p>\n

<\/h2>\n

Al saltarte la cena, tu cuerpo reacciona ralentizando tu metabolismo, entrando en lo que se conoce como "modo de inanici\u00f3n" para conservar tus reservas de energ\u00eda. Como resultado de esta reacci\u00f3n, tiendes a sentir hambre, lo que te lleva a comer en exceso, ya sea por la ma\u00f1ana o por la tarde, lo que te hace subir de peso en lugar de bajarlo.<\/span><\/p>\n

Mito #4: Las dietas extremas son las m\u00e1s efectivas para bajar de peso<\/b><\/h2>\n

Una p\u00e9rdida de peso r\u00e1pida de un <\/span>dieta rapida<\/span><\/a> Siempre es muy dif\u00edcil de mantener y suele provocar un aumento de peso a largo plazo. Esto se debe a que las dietas extremas son muy restrictivas y dif\u00edciles de seguir. Adem\u00e1s, debido a su naturaleza, es posible que no obtengas suficientes vitaminas y minerales que tu cuerpo necesita.<\/span><\/p>\n

<\/h2>\n

Como resultado, tu cuerpo comienza a desear alimentos con alto contenido de grasas y az\u00facares, aunque sean malos para \u00e9l.<\/span><\/p>\n

Mito #5: Un entrenamiento m\u00e1s prolongado da mejores resultados<\/b><\/h2>\n

Otra idea err\u00f3nea que ha prevalecido en el mundo de la alimentaci\u00f3n y el fitness es que hacer ejercicio durante muchas horas ayuda a perder peso. Pero esto no es del todo cierto. Hacer ejercicio durante muchas horas no se traduce en mejores resultados. En cambio, una rutina de ejercicios corta pero constante a lo largo del tiempo da mejores resultados.<\/span><\/p>\n

<\/h2>\n

Lo que significa que necesitas incorporar m\u00e1s entrenamientos a tu rutina diaria. Se recomienda que los adultos tomen al menos 150 minutos de... <\/span>ejercicio regular<\/span><\/a> semanalmente. Y si tienes sobrepeso, necesitar\u00e1s hacer m\u00e1s para notar los efectos positivos.\u00a0<\/span><\/p>\n

<\/h2>\n

La idea es que quemes muchas m\u00e1s calor\u00edas de las que probablemente consumir\u00e1s para perder peso activamente.<\/span><\/p>\n

<\/h2>\n

Puedes reducir tu consumo de calor\u00edas o aumentar tus actividades f\u00edsicas, pero el mejor enfoque es hacer ambas cosas.<\/span><\/p>\n

\"\"<\/p>\n

Mito #6: El ejercicio compensa los malos h\u00e1bitos alimenticios<\/b><\/h2>\n

Cabe destacar que una rutina de ejercicio frecuente y constante no compensa en absoluto una mala alimentaci\u00f3n. No se obtienen resultados solo con hacer ejercicio.<\/span><\/p>\n

<\/h2>\n

Aunque el ejercicio es un factor importante para la salud, solo contribuye entre el 20% y el 30% de la p\u00e9rdida de peso. En otras palabras, entre el 70% y el 80% de la p\u00e9rdida de peso depender\u00e1 de lo que comas y bebas; el resto depende de tu rutina de ejercicios.<\/span><\/p>\n

Conclusi\u00f3n<\/b>\u00a0<\/span><\/h2>\n

En relaci\u00f3n a la p\u00e9rdida de peso, todav\u00eda tenemos muchos m\u00e1s conceptos err\u00f3neos que no mencion\u00e9 en este art\u00edculo, y que muchos de ustedes todav\u00eda creen que son ciertos.<\/span><\/p>\n

<\/h2>\n

Si no est\u00e1s seguro acerca de alguna \u201cidea com\u00fan\u201d o de tus objetivos de p\u00e9rdida de peso, te recomiendo que hables con un dietista o entrenador experto.<\/span><\/p>\n

<\/h2>\n

Puedes dar el primer paso ahora mismo registr\u00e1ndote en nuestro <\/span>entrenamiento gratuito<\/span><\/a> con un IFBB PRO hoy.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

Losing weight requires you to be committed to certain lifestyle changes such as sticking to a healthy diet, regular exercise and some others. Unfortunately some of us have over the years been stuck to some wrong ideologies about losing weight.   In this article, I will be listing and debunking six of these common half-truths […] M\u00e1s<\/a><\/p>","protected":false},"author":3,"featured_media":2661,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,69],"tags":[],"class_list":{"0":"post-2568","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-training"},"yoast_head":"\nBusting 6 Common Diet And Exercise Myths - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover the truth behind common diet and exercise myths in this informative guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/es\/rompiendo-6-mitos-comunes-de-dieta-y-ejercicio\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Busting 6 Common Diet And Exercise Myths - 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