Ayuno o restricción calorica. Te explico claramente!

Which is better fasting or calorie restriction I've discussed this many times before Sometimes it is now fashionable for both groups The group that everything is Caloric restriction those who go to the gym everything is the law of ermodynamics and the group of those on fasting and a ketogenic diet Which is better Why What can be combined What is the idea here If we are realistic let's go to the next one beginning at the beginning Both work period no more Let them be made into balls How can we integrate them Why does each one work That I will tell you Explain in the video so stay and watch it in full because you'll be able to get very useful information and most importantly you'll know how to implement it for your case specific Let's go with the basics Well fasting in general will generate restriction What kind of restriction Restriction of food in the Time That is intermittent fasting Intermittent fasting by definition is a A feeding pattern not a diet That is we eat by schedule so there is a restriction on feeding times but it also has another An immense benefit It is proven that fasting generates calorie restriction Then you will have two benefits instead of one Feeding period and Caloric restriction Here is the team of people who say everything is caloric restriction Caloric says that fasting is useful because of the restriction but not because of the ours No it definitely works for that It's already working from the start I mean if I do this Eating during a feeding period makes me restrict calories because I already do It worked At first that's why I give myself the reason to believe that fasting works And You're less hungry so right now we'll go into more detail about that But anyway Summary fasting creates restriction and already from there I am experiencing the benefit Now calorie restriction itself will also help us lose weight weight and all the benefits Then what is going to happen with fasting and the Restriction Both will improve insulin sensitivity both will To help you lose weight both will help you achieve great benefits crease HDL cholesterol you know all that's going to happen So any of them Two is a good option and obviously if you fast with restriction tha It generally works as you'll obviously have more benefits Now the second one already is As I mentioned both have their advantages Let's not complicate things you can choose between them Either one of them or both at the same time Point number three the fas It has been proven to be more effective than the same number of calories What do I mean For example for example if we give a patient 2 000 calories and this patient fasts even so Being the same patient and here he does not fast on this side when the patient fasts has 20% more benefits with the same calories in the same way Patient Why is this happening I'll explain later but it has to Directly with the hormones the feeling of hunger and so on The year past was a study that made a lot of noise and especially the people who were involved in He really likes the calorie restriction he said this study shows that there is no superiority Let's see it demonstrates it statistically but if you go point by point it's clear point in each of the points it was 20% higher 20% higher in weight loss 20% more effective in reducing triglycerides it was superior in every aspect but since statistically the P value was not less than 0.05 they would say Statistically they are equal If I offered you a consultation with a discount 20% off or the regular price which would you prefer A 20% profit or none Would you like that benefit Then let's be logical undoubtedly the Fasting is superior to pure calorie restriction Now fasting provides more satiety y What does this have to do with quantities and hormones When I was I serve a plate let's say 2 000 calories I will divide it into portions Because I'm at the gym I have 6 meals so I'll have some little dishes left but if I am doing the 16-8 intermittent fast and only have two meals I put 1 000 calories in each dish and I only have two meals so I'll be able to Eat enough to feel completely full and not have a lingering sense of hunger Now if I do something even better I make that food myself low-carb ketogenic diet obviously I'm not going to Produce insulin and I won't create fluctuations that make me very hungry and even less dopamine So this part is very important it will be good for you Feeling full why Because of the hormones Remember when you ea You will be in a carbohydrate-rich diet and especially eating five times a day carbohydrates roller coaster What's going to happen Imagine it was a 70 line Glucose levels rise with carbohydrates insulin is released glucose levels drop I feel tired When I feel hungry I go through the same thing again it goes up and down and don't forget that Carbohydrates in the brain stimulate dopamine the hormone that is related the neurotransmitter sorry that is Related to addictions and reward Then I increase my dopamine because it gives me a lot of well-being but when it comes back down what does it ask of me body again more dopamine especially my brain Then between dopamine Insulin and obviously glucose remember the glucose theory of hunger I will be much hungrier with all those variations In theory it would look like It's logical that no because that's what the nutritionists tell us that if you eat You will feel less hungry and you will arrive at the next meal with less hunger The truth is no in fact many Patients find that they lose the next point the metabolic flexibility Why Because they are so used to eating so much and so many mes that if here I leave a gap without food then my body already feels tha He is urging Why Because he has become so accustomed to it that if I don't give it to him here This energy gap that remains I have a headache I feel dizzy I feel bad I feel I'm going to pass out That's very bad If I have an enormous reserve of fat What should be my body using the fat at that moment instead of obviously feeling like I'm about to faint because it needs me to go back Give them carbohydrates Then eat continuously in the classic way tha We impose calorie restriction because it will cause metabolic inflexibility One advantage of fasting which I was just telling you is that there are no set times They need fixed schedules Remember that well Many times we think that fasting It has to be so structured that if I always start my fasting window let's say I suppose I have my first meal at 10 in the morning then I say two more It would be 12 o'clock plus six hours would be 6 p m So I have breakfast a 10 my last meal at 6 p m then it always has to be like that unremovable The truth is nothing happens If one day I break my fast at 7 and at Another day I have breakfast at 11 it's still 16 hours of fasting and the benefits They are exactly the same So you won't have much trouble with the schedules I in this part when they send up to six meals I have see Nutritionists who tell their patients A patient comes in and tells me once it's tha My previous nutritionist used to ask me what was more important my health or my meeting my health or my client Then I almost wanted her not to attend the meeting customer during the times when I had to take a break or have lunch which is a They mock me If I have to work to live obviously then I should set it aside To my client who has abandoned my patient Imagine that I have my patient in front of me and I say no wait let me have five minutes while I get this sorted out Like my tuna And entering there with the patient well it's not possible I have to wait for that I have to skip meals to be able to do it So that's the advantage of not having a schedule Well something very important is that intermittent fasting is going to work for us even with different proportions of macronutrients Where am I going If you do The ketogenic diet is going to be optimized and it's going to work extremely well for you talking abou weight loss If you are looking to get in shape define your muscles and have good performance Sports you can still do it even with carbohydrates This is especially for people who have a good weight and want to stay slim But you ca Fasting for health reasons without worrying too much about what you're putting in here Here is an important part Everyone here We think you should eat very clean if you're doing intermittent fasting If I'm asking you leave your comment here Do you think it's ideal or not Let's see Put it on quickly Do you think it's the best or not I know everyone is going to criticize me Yes Why is it important to fast Excuse me why is it important to eat Clean Because if not I won't get all the benefits That's obvious But let's go on Suppose you're not even eating clean and you're only having two meals If you used to eat chilaquiles for breakfast and then after the chilaquiles you felt like something else a bag of Doritos and you bought them and then you felt like a Twinkie and you bought You would buy them and then feel like getting some more and you would buy them obviously You were feeling very bad and things were going very poorly If now you're only eating two meals then the result is It will be much much much better So even if you said I had chilaquiles for breakfast And I ate milanesa but I didn't eat anything else during that whole period it will generate A very strong calorie restriction compared to what you were doing before and obviously with less Processed foods less food etc So fasting even when eating poorly will give us good benefits Well obviously another point that we have already Order all it stimulates autophagy Autophagy will reduce many risk factors And calorie restriction also increases autophagy We've already discussed that often Fasting is not the only way to stimulate autophagy but whe I stop eating for a longer period obviously my body has no choice but to use its own reserves and waste more efficiently That means I will experience much more intense autophagy And well in the end it will increase Losing fat more efficiently than eating on a schedule As I explained to you Here if I am producing insulin several times a day this insulin remember tha bit the enzymes specifically lipase which will help us break down the Triglycerides to use them as fat So if I am producing this Five or six times a day and six times a day I am preventing weight loss My process will be much slower than if I were to go down and stay there without stimulation Then I will be able to lose weight much more efficiently The Obviously this space I don't have insulin because obviously I will have counter-regulatory hormones glucagon growth hormone cortisol adrenaline which are the hormones that make me feel this way Lose weight high Then don't make a fuss both work if you add them restriction Fasting works much better for them calorically Obviously we are talking in terms of weight loss longevity If your goal is muscle gain fasting is not the way The best option It has been shown that it is possible to gain muscle but it is not efficient Remember I always talk to you about efficient processes It is possible to gain muscle mass Fasting especially if you consume carbohydrates If you want to eliminate all carbohydrates Fasting and building muscle mass is restricted because there I'm really sorry It won't happen even if you train really hard So I hope that's clear If you already You made it this far subscribe Remember that we have a challenge every month we give you All medical information to help you achieve excellent results In the challenges we talk to them a lot of mindful eating obviously this part of food addiction tha It is very important Those of us who are overweight obese or have diabetes usually have it because we have risk factors we eat poorly even though we know we should change The way we eat and we can't stop that's why we're addicted So we're waiting for you Addiction sessions we are waiting for you in the challenge Right 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