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La Dieta Cetogénica es una dieta que genera cetosis a partir de la producción de cuerpos cetónicos. Para
lograrlo, se necesitan niveles bajos de insulina, por lo que la dieta tiene que ser muy baja en hidratos de
carbono y con periodos de ayuno.
Hoy en día los estudios demuestran que la dieta baja en hidratos de carbono es una poderosa herramienta
para bajar de peso, para revertir la diabetes tipo 2 o la prediabetes, para controlar la presión sanguínea, para
controlar la epilepsia y para revertir el síndrome de ovario poliquístico. Entre muchos otros beneficios más.
La dieta cetogénica ha sido popular durante al menos 150 años y está respaldada por la ciencia moderna. No
es una moda, es aprender cómo el metabolismo está regulado por hormonas y utilizar esa información a favor
de la salud del paciente.
Enlaces de interés
INTRODUCCIÓN
· Artículo del New York Times sobre cómo la Industria del Azúcar echó la culpa a la grasa:
https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
· Metaanálisis sobre las dietas bajas en carbohidratos, ricas en grasas saturadas, mostrando los
beneficios en el riesgo de sufrir ECV y en la pérdida de peso:
https://www.ncbi.nlm.nih.gov/pubmed/22905670
· Meta-análisis con más de 600,000 participantes que muestra que el consumo de grasas saturadas
no aumenta el riesgo de ECV: http://annals.org/aim/article-abstract/1846638/association-dietary-
circulating-supplement-fatty-acids-coronary-risk-systematic-review?doi=10.7326%2fM13-1788. De
vigentes para la salud
cardiovascular que promueven el consumo alto de grasas poliinsaturadas y desaconsejan las
· Los cazadores recolectores vivían largas y saludables vidas (en inglés): http://www.rewild.com/in-
depth/longevity.html
· El índice glucémico y la hiperglucemia provocada por la dieta tiene efectos nocivos sobre la salud
de la retina: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4005015/
CARBOHIDRATOS
https://www.youtube.com/watch?v=4lzs5wpLkeA
https://www.youtube.com/watch?v=e-
nHEbezPIo
· Ningún efecto sobre el daño oxidativo del ADN al consumir 600 g de frutas y vegetales al día (por
sus antioxidantes) en personas saludables: https://www.ncbi.nlm.nih.gov/pubmed/14578137
· Así es como eran algunas frutas y vegetales antes de ser domesticados por el ser humano:
https://www.sciencealert.com/fruits-vegetables-before-domestication-photos-genetically-
modified-food-natural/amp?__twitter_impression=true
https://www.youtube.com/watch?v=lBb5TFxj1S0&t=1620s
· Relación entre la composición de los ácidos grasos de las células inmunes y su función:
https://www.ncbi.nlm.nih.gov/pubmed/18951005
· Ningún efecto positivo sobre el daño oxidativo en el ADN al consumir antioxidantes a través de
frutas o vegetales: https://www.ncbi.nlm.nih.gov/pubmed/14578137
https://www.youtube.com/watch?v=WygYk81gXXk&t=162s
· Las dietas bajas en grasa y altas en carbohidratos elevan los niveles de triglicéridos en la sangre:
https://academic.oup.com/ajcn/article/77/1/43/4689632
https://www.ncbi.nlm.nih.gov/pubmed/9259992
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2844812/
· Pequeño y denso LDL oxidado como factor de riesgo clave en las enfermedades cardiovasculares:
https://www.ahajournals.org/doi/10.1161/01.CIR.92.7.1770
· Una preponderancia de LDL pequeño y denso está asociado con hiperinsulinemia, elevados
triglicéridos, alta glucosa, descenso en los niveles de HDL e hipertensión:
https://link.springer.com/article/10.1007/BF00401766
· Los peligros de la glicación y del daño oxidativo sobre la apoB100 del LDL:
https://diabetes.diabetesjournals.org/content/59/4/1038
· Las dietas bajas en grasa (altas en carbohidratos) producen un aumento de los triglicéridos en la
sangre: https://academic.oup.com/ajcn/article/77/1/43/4689632
· Sustituir grasas saturadas en favor de las grasas omega 6 no se traduce en un descenso del
riesgo de morir por enfermedad coronaria:
https://www.bmj.com/content/353/bmj.i1246.full.pdf+html
· Las estatinas aceleran la progresión de la calcificación en la arteria coronaria (lo que pretenden
evitar): https://www.sciencedirect.com/science/article/pii/S0735109716351592?via%3Dihub
· Las estatinas bajan el LDL patrón A sano, pero no el LDL patrón B oxidado (lamentable, según
este estudio): https://journals.sagepub.com/doi/10.1177/2047487319845966
· Tres de los metaanálisis más recientes que NO encontraron ningún vínculo entre las grasas
saturadas y las enfermedades cardíacas:
1. Open Heart: Evidence from Randomised Controlled Trials Does Not Support Current
Dietary Fat Guidelines: A Systematic Review and Meta-Analysis (2016):
https://www.ncbi.nlm.nih.gov/pubmed/27547428
2. Annals of Internal Medicine: Association of Dietary, Circulating, and Supplement Fatty Acids
With Coronary Risk: A Systematic Review and Meta-Analysis (2016):
https://www.ncbi.nlm.nih.gov/pubmed/24723079
3. PLOS ONE: Is Butter Back? A Systematic Review and Meta-Analysis of Butter Consumption
and Risk of Cardiovascular Disease, Diabetes, and Total Mortality (2016):
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0158118
· ¿La dieta cetogénica eleva el colesterol? Circulation 2010 (Shai et al.): Dietary Intervention to
Reverse Carotid Atherosclerosis: https://www.ncbi.nlm.nih.gov/pubmed/20194883
PROTEÍNAS
· Las comidas con índice glucémico activan la secreción de IL-1ß y promueven inflamación:
https://www.ncbi.nlm.nih.gov/pubmed/28092375
CALORÍAS
· Artículo del Dr. David Ludwig analizando su reciente estudio, en donde muestra que el tipo de
calorías que ingerimos afecta al gasto calórico: https://www.drdavidludwig.com/case-low-carb-
diet-stronger-ever/
OBESIDAD, SM Y RI
· Estudio que muestra que la diabetes tipo 2 puede ser revertida en menos de 18 días:
https://casereports.bmj.com/content/2018/bcr-2017-221854
· Aumento de la inflamación postprandial (en respuesta a una comida) promovida por macrófagos
que secretan IL-1ß dependiente-de-glucosa: https://www.ncbi.nlm.nih.gov/pubmed/28092375
· Las dietas altas en carbohidratos y bajas en grasas provocan triglicéridos elevados en sangre, al
contrario que una dieta baja en carbohidratos y alta en grasas (a igual energía calórica):
https://academic.oup.com/ajcn/article/77/1/43/4689632
AYUNO
https://www.ncbi.nlm.nih.gov/pubmed/30327499
https://www.ncbi.nlm.nih.gov/pubmed/28216454
· La inflamación postprandial después de una comida con moderado o alto índice glucémico:
https://www.ncbi.nlm.nih.gov/pubmed/28092375
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899145/
· Vídeo de corazón de una mosca latiendo en una conferencia del dr. Panda:
https://www.youtube.com/watch?annotation_id=annotation_3539097249&feature=iv&src_vid=-R-
eqJDQ2nU&v=qPpAvvPG0nc#t=20m48s
· ADF (Alternate-Day Fasting o ayunar un día sí y uno no) mejora la hiperinsulinemia y la resistencia
a la insulina en comparación con la restricción calórica crónica en participantes con resistencia a la
insulina, independientemente de la pérdida de peso:
https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.22564
· El ayuno intermitente 18/6 presenta innumerables beneficios relacionados con el reloj circadiano
y la autofagia: https://www.mdpi.com/2072-6643/11/6/1234/htm
· Un software para que tu ordenador no emita luz azul durante la noche y no perturbar tus ritmos
circadianos. Cambia el color de tu pantalla, pero merece la pena. Funciona automáticamente si
activas la localización: https://justgetflux.com
-
ayudará con tus protocolos de ayuno intermitente. Descárgala desde tu gestor de apps.
ALIMENTOS
· Cómo eran los vegetales y las frutas antes de que el hombre los domesticara:
https://www.sciencealert.com/fruits-vegetables-before-domestication-photos-genetically-
modified-food-natural/amp?__twitter_impression=true
· Conferencia de Barry Groves sobre la dieta que mejor respeta el diseño humano:
https://www.youtube.com/watch?v=qn5zdWucv6I
· Eliminar las lectinas de la dieta y suplementar con pro y prebióticos y ponifenoles es capaz de
curar o hacer remitir la mayoría de las enfermedades autoinmunes:
https://www.ahajournals.org/doi/abs/10.1161/circ.137.suppl_1.p238
· Ciertos alimentos como el trigo y la leche pueden confundir a nuestro sistema de defensa e iniciar
enfermedades autoinmunes como esclerosis múltiple, celiaquía y otras:
https://www.ncbi.nlm.nih.gov/pubmed/25599184
CETONAS
· Los atletas ceto-adaptados presentan niveles de glucógeno similares a aquellos que comen
carbohidratos. Características metabólicas de estos atletas:
https://www.ncbi.nlm.nih.gov/pubmed/26892521
· Retrasando los efectos de la toxicidad por oxígeno hiperbárico mediante cetonas exógenas:
https://www.ncbi.nlm.nih.gov/pubmed/30604923
· Efectos al cabo de 1 semana y 8 meses de dieta cetogénica o cetonas exógenas en los marcadores
de estrés oxidativo y función mitocondrial: https://www.ncbi.nlm.nih.gov/pubmed/28914762
· Una técnica novedosa para el tratamiento del cáncer a través de terapia metabólica:
https://www.ncbi.nlm.nih.gov/pubmed/28250801
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OTROS RECURSOS:
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