{"id":3474,"date":"2024-04-17T07:12:04","date_gmt":"2024-04-17T07:12:04","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3474"},"modified":"2024-05-14T01:54:54","modified_gmt":"2024-05-14T01:54:54","slug":"all-you-need-to-know-about-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/es\/todo-lo-que-necesitas-saber-sobre-el-ayuno-intermitente\/","title":{"rendered":"Todo lo que necesitas saber sobre el ayuno intermitente"},"content":{"rendered":"<p>Existen varios planes diet\u00e9ticos que puede adoptar para llevar una vida saludable y el ayuno intermitente es sin duda uno de ellos.<\/p>\n<p>El ayuno intermitente simplemente implica un plan diet\u00e9tico mediante el cual se pasan largas horas al d\u00eda ayunando y se contin\u00faa con este ayuno con un breve per\u00edodo de alimentaci\u00f3n.<\/p>\n<p>Por ejemplo, en un per\u00edodo de 24 horas, pasas 16 horas en ayunas y luego 8 horas comiendo una o un par de comidas grandes o algunas comidas peque\u00f1as.<\/p>\n<p>Otro tipo popular de ayuno intermitente recibe el nombre de &quot;ayuno en d\u00edas alternos&quot;. Este tipo de ayuno intermitente es aquel en el que se ayuna durante un d\u00eda completo (es decir, 24 horas) y luego se pasan las siguientes 24 horas comiendo normalmente.<\/p>\n<p>Cualquiera que sea el tipo de protocolo de ayuno intermitente que elija adoptar hoy, debe saber que este tipo de plan diet\u00e9tico ofrece un tremendo culturismo y beneficios generales. <a href=\"https:\/\/anabolic-coach.com\/es\/la-importancia-de-las-grasas-saludables-para-la-salud-de-la-mujer\/\" target=\"_blank\" rel=\"noopener\">salud<\/a> beneficios que se destacar\u00e1n en este post.<br \/>\n<iframe title=\"reproductor de videos de youtube\" src=\"https:\/\/www.youtube.com\/embed\/SHtKM8SLdp4?si=othyeeF5TTX5H5fl\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u00bfPor qu\u00e9 es popular el plan de dieta de ayuno intermitente?<\/h2>\n<p>La popularidad del ayuno intermitente est\u00e1 aumentando entre la comunidad de culturismo debido a las afirmaciones anecd\u00f3ticas y respaldadas por investigaciones de que el ayuno intermitente puede:<\/p>\n<ul>\n<li>\u00a0optimizar el per\u00edodo de oxidaci\u00f3n de grasas en su cuerpo,<\/li>\n<li>aumentar sus niveles generales de energ\u00eda,<\/li>\n<li>reducir la cantidad de insulina liberada en su cuerpo,<\/li>\n<li>y promover la buena salud y la longevidad.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-3528\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular.jpg\" alt=\"\" width=\"400\" height=\"400\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular.jpg 612w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-300x300.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-150x150.jpg 150w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-12x12.jpg 12w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-192x192.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-384x384.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-110x110.jpg 110w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-220x220.jpg 220w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-561x561.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-265x265.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-531x531.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-364x364.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-608x608.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Why-is-Intermittent-Fasting-Diet-Plan-Popular-45x45.jpg 45w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h2>La historia del ayuno intermitente<\/h2>\n<p>La idea de <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide\" target=\"_blank\" rel=\"noopener\">ayuno intermitente<\/a> no es un desarrollo moderno. De hecho, los historiadores han se\u00f1alado el hecho de que famosos fil\u00f3sofos, m\u00e9dicos y escritores griegos como Hip\u00f3crates y Plutarco hab\u00edan indicado la importancia del ayuno para la salud general.<\/p>\n<p>En el caso de Plutarco, se le atribuye la cita:<br \/>\n\u201cEn lugar de usar medicamentos, mejor ayunar hoy\u201d, mientras que Hip\u00f3crates escribi\u00f3 una vez que \u201cComer cuando est\u00e1s enfermo es alimentar tu enfermedad\u201d.<\/p>\n<p>En tiempos m\u00e1s modernos, a Benjam\u00edn Franklin, uno de los padres fundadores de Estados Unidos, se le atribuye haber dicho que &quot;la mejor de todas las medicinas es el descanso y el ayuno&quot;.<\/p>\n<p>Sin embargo, se cree que el protocolo de ayuno intermitente tal como lo conocemos hoy se hizo popular en el mundo del culturismo competitivo gracias a Martin Berkhan, quien es venerado como el padrino del ayuno intermitente.<\/p>\n<h2>Los principios de la pr\u00e1ctica del protocolo de dieta de ayuno intermitente<\/h2>\n<p>La pr\u00e1ctica de un plan diet\u00e9tico de ayuno intermitente implica un plan de acci\u00f3n predeterminado para pasar un per\u00edodo de tiempo fijo en un per\u00edodo de 24 horas dedicado al ayuno y luego utilizar las horas restantes del d\u00eda comiendo para nutrir el cuerpo.<\/p>\n<p>Como ya se mencion\u00f3, existen bastantes variaciones del protocolo de ayuno intermitente que se podr\u00eda adoptar hoy en d\u00eda, pero quiz\u00e1s el m\u00e1s frecuente entre los culturistas sea el ayuno intermitente de 16 horas al d\u00eda seguido de 8 horas de deleite con alimentos saludables y saludables. <a href=\"https:\/\/anabolic-coach.com\/es\/transforma-tu-nutricion-10-consejos-esenciales-para-el-exito\/\" target=\"_blank\" rel=\"noopener\">Comidas nutritivas<\/a>.<\/p>\n<p>Por lo general, cuando se embarca en esta variaci\u00f3n del ayuno intermitente, puede decidir comer entre 1 y 2 comidas grandes dentro del per\u00edodo de 8 horas para comer.<\/p>\n<p>Alternativamente, en lugar de comer comidas abundantes durante el per\u00edodo de banquete de 8 horas al d\u00eda, puedes decidir consumir algunas comidas peque\u00f1as durante este per\u00edodo de tiempo.<\/p>\n<p>Adem\u00e1s, como se indic\u00f3 anteriormente, puede decidir dedicar un d\u00eda completo al ayuno y luego continuar con un d\u00eda completo de alimentaci\u00f3n.<\/p>\n<p>En \u00faltima instancia, tendr\u00e1s que decidir qu\u00e9 protocolo de ayuno intermitente se adapta a tus necesidades de salud, nutrici\u00f3n, entrenamiento, recuperaci\u00f3n y estilo de vida.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3531\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/The-Principles-of-the-Practice-of-Intermittent-Fasting-Diet-Protocol-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u00bfExisten limitaciones y restricciones para el ayuno intermitente?<\/h2>\n<p>La verdad es que las \u00fanicas limitaciones y restricciones relacionadas con el ayuno intermitente es el per\u00edodo de tiempo que le asignas al ayuno y al banquete.<br \/>\nAparte de esto, realmente no existen restricciones ni limitaciones especiales de las que deba preocuparse.<\/p>\n<p>Por supuesto, puede imponer restricciones sobre el tipo de alimentos que decide consumir durante el fest\u00edn, ya que los alimentos procesados o refinados deben evitarse en la medida de lo posible durante este tiempo. Lo ideal es que su ingesta alimentaria consista \u00fanicamente en comidas y bebidas saludables.<\/p>\n<p>Con este fin, puede seguir una dieta flexible o un marco nutricional IIFYM que garantice que todos los alimentos que consume est\u00e9n estructurados para satisfacer sus respectivas demandas diet\u00e9ticas diarias en t\u00e9rminos de su recuento diario de calor\u00edas, incluidos sus requisitos de macro y micronutrientes.<\/p>\n<p>Lo que tambi\u00e9n es importante tener en cuenta es que un protocolo de ayuno intermitente no necesariamente tiene que realizarse en fases. Pero lo que podr\u00edas hacer es sincronizar tu protocolo de ayuno intermitente con tu programa de entrenamiento espec\u00edfico.<\/p>\n<p>Por ejemplo, si est\u00e1 siguiendo un r\u00e9gimen de entrenamiento con pesas de 6 semanas, tambi\u00e9n puede ejecutar un protocolo de ayuno intermitente durante 6 semanas y luego planificar que su alimentaci\u00f3n normal coincida con el final de su plan de entrenamiento de fuerza de 6 semanas.<\/p>\n<h2>\u00bfEs un protocolo de ayuno intermitente ideal para todos?<\/h2>\n<p>Es justo decir que el ayuno intermitente no es para todos. Sin embargo, si entras en la categor\u00eda de aquellas personas con una agenda muy ocupada, pero que prefieren consumir entre 1 y 2 comidas copiosas al d\u00eda en lugar de varias comidas peque\u00f1as repartidas a lo largo del d\u00eda, quiz\u00e1s quieras considerar adoptar una dieta de ayuno intermitente. plan.<\/p>\n<p>El ayuno intermitente tambi\u00e9n es ideal para esa categor\u00eda de personas que se esfuerzan por abstenerse de consumir alimentos poco saludables, como alimentos procesados y refinados, y que desean gestionar eficazmente sus h\u00e1bitos alimentarios para evitar comer en exceso o darse atracones.<\/p>\n<p>Adem\u00e1s de esto, un protocolo de ayuno intermitente es perfecto para cualquier persona que siga una dieta y un r\u00e9gimen de entrenamiento estrictos. Si busca mantener un recuento de calor\u00edas espec\u00edfico durante el d\u00eda, entonces un ayuno intermitente puede ser lo que necesita para ayudar a restringir su ingesta diaria de calor\u00edas.<\/p>\n<h2>Beneficios del ayuno intermitente para el culturismo<\/h2>\n<p>Vale la pena mencionar que se han realizado estudios para verificar o cuestionar muchas de las afirmaciones anecd\u00f3ticas que apuntan positivamente a la eficacia del ayuno intermitente para promover ganancias de masa muscular magra y de corte.<\/p>\n<p>Pero a los efectos de esta publicaci\u00f3n, nos vemos tentados a inclinarnos por la evidencia anecd\u00f3tica proporcionada por muchos culturistas an\u00f3nimos a trav\u00e9s de una encuesta independiente realizada por nosotros.<\/p>\n<h3>#1. Beneficios de corte<\/h3>\n<p>El hallazgo de una encuesta independiente de 100 personas que siguieron un protocolo tradicional de ayuno intermitente de 16 horas de ayuno y 8 horas de banquete sugiere que <a href=\"https:\/\/mydr.com.au\/sports-fitness\/intermittent-fasting-all-you-need-to-know\/\" target=\"_blank\" rel=\"noopener\">ayuno intermitente<\/a> es perfecto para cualquier culturista que ejecute un programa de corte para perder grasa subcut\u00e1nea e incluso visceral.<\/p>\n<p>De hecho, se concluy\u00f3 que los culturistas que realizaban un ayuno intermitente tend\u00edan a perder hasta 3,5 libras de grasa corporal m\u00e1s que los individuos que realizaban un programa de entrenamiento similar, pero con patrones de alimentaci\u00f3n regulares.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3530\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/04\/Bodybuilding-Benefits-of-Intermittent-Fasting-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#2. Beneficios de la masa muscular magra<\/h3>\n<p>El ayuno intermitente puede ayudar a mejorar la composici\u00f3n corporal, el tono muscular y la vascularizaci\u00f3n. Esto es de acuerdo con la encuesta que realizamos con un total de 100 culturistas activos que probaron el ayuno intermitente o estaban actualmente en este. <a href=\"https:\/\/anabolic-coach.com\/es\/plan-de-comidas-de-dieta-carnivora-de-7-dias-para-principiantes\/\" target=\"_blank\" rel=\"noopener\">dieta<\/a> protocolo.<\/p>\n<h3>#3. El Ayuno Intermitente mejora la Salud General<\/h3>\n<p>Todos los culturistas que participaron en nuestra encuesta se\u00f1alaron el hecho de que su salud general y su bienestar mejoraron enormemente con su protocolo de ayuno intermitente.<\/p>\n<p>Muchos dijeron que su sistema digestivo mejor\u00f3 y tuvieron menos problemas de estre\u00f1imiento. Otros dijeron que se sent\u00edan m\u00e1s livianos y que su estado de \u00e1nimo general hab\u00eda mejorado repentinamente.<\/p>\n<p>Por lo tanto, no sorprende que muchos defensores del ayuno intermitente mantengan la creencia de que el ayuno intermitente puede promover en gran medida la buena salud y la longevidad.<\/p>\n<p>En conclusi\u00f3n, es importante que cualquier persona que desee iniciar un protocolo de ayuno intermitente consulte a un profesional. Podr\u00eda ser un dietista o nutricionista, un m\u00e9dico general o un culturista experimentado. Si bien es posible que el ayuno intermitente promueva la buena salud, la p\u00e9rdida de grasa y el aumento de masa muscular magra, es importante saber si usted es un candidato ideal para este tipo de plan diet\u00e9tico.<\/p>\n<p>Es posible que las personas que padecen \u00falceras cr\u00f3nicas y otros problemas digestivos no sean las m\u00e1s adecuadas para un protocolo de ayuno intermitente, a menos que hayan sido autorizados por su m\u00e9dico. Si desea conversar con un IFBB PRO sobre c\u00f3mo el ayuno intermitente puede adaptarse mejor a sus necesidades de entrenamiento, puede hacerlo de forma gratuita aqu\u00ed en Anabolic Coach hoy.<\/p>","protected":false},"excerpt":{"rendered":"<p>Existen varios planes diet\u00e9ticos que puede adoptar para llevar una vida saludable y el ayuno intermitente es sin duda uno de ellos. El ayuno intermitente simplemente implica un plan diet\u00e9tico mediante el cual se pasan largas horas al d\u00eda ayunando y se contin\u00faa con este ayuno con un breve per\u00edodo de alimentaci\u00f3n. Por ejemplo, en un per\u00edodo de 24 horas, gastas 16 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/es\/todo-lo-que-necesitas-saber-sobre-el-ayuno-intermitente\/\">M\u00e1s<\/a><\/p>","protected":false},"author":3,"featured_media":3588,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":{"0":"post-3474","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>All You Need to Know About Intermittent Fasting - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Unlock the secrets of intermittent fasting! Discover its benefits, methods, and tips for success. 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