{"id":29954,"date":"2023-09-07T10:26:14","date_gmt":"2023-09-07T08:26:14","guid":{"rendered":"https:\/\/www.mgc.es\/?p=29954"},"modified":"2023-08-01T10:29:02","modified_gmt":"2023-08-01T08:29:02","slug":"dieta-cetogenica-tot-el-que-nhas-de-saber","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/","title":{"rendered":"Dieta cetog\u00e8nica: Tot el que n\u2019has de saber"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Que_es_la_dieta_cetogenica\" >Qu\u00e8 \u00e9s la dieta cetog\u00e8nica<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Aliments_permesos\" >Aliments permesos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Aliments_prohibits\" >Aliments prohibits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Es_segura_la_dieta_keto\" >\u00c9s segura la dieta keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#La_%E2%80%9Cgrip_keto%E2%80%9D\" >La \u201cgrip keto\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Remeis_contra_la_grip_keto\" >Remeis contra la grip keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Com_funciona_la_dieta_keto\" >Com funciona la dieta keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/dieta-cetogenica-tot-el-que-nhas-de-saber\/#Veredicte_final\" >Veredicte final<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"515\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/keto.jpg\" alt=\"\" class=\"wp-image-29950\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/keto.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/keto-440x283.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/keto-768x494.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>La dieta cetog\u00e8nica, o keto com se la coneix popularment, \u00e9s un r\u00e8gim basat en una ingesta elevada de greixos i un consum m\u00ednim d\u2019hidrats de carboni (tamb\u00e9 carbohidrats o, simplement, hidrats). T\u00e9 fama entre la gent que vol perdre pes de manera dr\u00e0stica i r\u00e0pida.<\/p>\n\n\n\n<p>N\u2019hi ha diferents versions, per\u00f2 consisteix, sobretot, a limitar el consum d\u2019hidrats i a substituir-los per greixos, de manera que s\u2019obliga el cos a obtenir l\u2019energia necess\u00e0ria d\u2019aquests greixos i de l\u2019exc\u00e9s del mateix cos.<\/p>\n\n\n\n<p>La pregunta o preguntes que ens fem immediatament s\u00f3n: la dieta keto \u00e9s efectiva? I, no pas menys important, \u00e9s segura? Revisem qu\u00e8 en diuen els experts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_la_dieta_cetogenica\"><\/span>Qu\u00e8 \u00e9s la dieta cetog\u00e8nica<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal com hem explicat, \u00e9s una dieta abundant en greixos i molt pobra en hidrats. T\u00e9 una concepci\u00f3 semblant a la dieta d\u2019Atkins.<\/p>\n\n\n\n<p>Com que redu\u00efm de manera dr\u00e0stica els hidrats, alterem el metabolisme, i el cos passa de cremar preferentment hidrats a cremar greixos. A causa de la manca d\u2019hidrats i l\u2019exc\u00e9s de greixos, el fetge produeix m\u00e9s quantitat dels anomenats <a href=\"https:\/\/diabetesmadrid.org\/conoces-que-son-los-cuerpos-cetonicos-la-cetoacidosis-diabetica-y-como-actuar-cuando-aparece\/#:~:text=Los%20cuerpos%20cet%C3%B3nicos%20son%20unos,energ%C3%ADa%20en%20forma%20de%20triglic%C3%A9ridos.\">cossos cet\u00f2nics<\/a>, i aix\u00f2 origina un desequilibri en el cos que es manifesta en un estat metab\u00f2lic conegut com a cetosi.<\/p>\n\n\n\n<p>En estat de cetosi l\u2019organisme \u00e9s molt eficient fent servir els cossos cet\u00f2nics, que s\u2019originen amb la crema de greixos, com a combustible energ\u00e8tic; \u00e9s a dir, crema m\u00e9s greixos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aliments_permesos\"><\/span>Aliments permesos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En termes generals, una dieta cetog\u00e8nica consta d\u2019un 30 % de prote\u00efnes, un 60 % de greixos i un 10 % d\u2019hidrats. Qu\u00e8 hem d\u2019entendre per un deu per cent d\u2019hidrats? Doncs mitja patata, una tassa d\u2019arr\u00f2s o una llesca de pa. No pas gran cosa, de fet.<\/p>\n\n\n\n<p>En canvi, aquesta dieta admet la carn grassa, els lactis no desnatats, la mantega, les nous, l\u2019alvocat i l\u2019oli d\u2019oliva.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aliments_prohibits\"><\/span>Aliments prohibits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La llista dels aliments prohibits \u00e9s for\u00e7a llarga:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tota mena de pa<\/li>\n\n\n\n<li>Els flocs de cereals per esmorzar<\/li>\n\n\n\n<li>La pasta<\/li>\n\n\n\n<li>L\u2019arr\u00f2s<\/li>\n\n\n\n<li>Les verdures amb mid\u00f3 (la patata, el moniato o el blat de moro)<\/li>\n\n\n\n<li>La fruita<\/li>\n\n\n\n<li>Els llegums<\/li>\n\n\n\n<li>D\u2019altres, com la quinoa<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/ensalada-feta.jpg\" alt=\"\" class=\"wp-image-29952\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/ensalada-feta.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/ensalada-feta-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/ensalada-feta-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Es_segura_la_dieta_keto\"><\/span>\u00c9s segura la dieta keto?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A curt termini s\u00ed, per\u00f2 tamb\u00e9 suscita unes quantes inquietuds.<\/p>\n\n\n\n<p>No \u00e9s gaire recomanable a llarg termini. Si interrompem de manera radical el consum d\u2019hidrats, el cos deixa d\u2019obtenir els avantatges que proporcionen aliments com els cereals integrals, la fruita, les verdures amb mid\u00f3 o els llegums (fesols, cigrons, llenties\u2026).<\/p>\n\n\n\n<p>Els hidrats s\u00f3n essencials per aconseguir l\u2019energia que el cos necessita. De fet, \u00e9s la classe d\u2019energia preferida per unes quantes zones del cos com ara: el cervell, el sistema nervi\u00f3s, els ronyons i els gl\u00f2buls vermells. Aix\u00f2 sense comptar qu\u00e8 contenen: vitamines i minerals essencials com el ferro, el calci, la vitamina C, els folats, el potassi, el magnesi\u2026 i la fibra.<\/p>\n\n\n\n<p>Per tant, suprimir els hidrats de la dieta sense m\u00e9s ni m\u00e9s comporta perills. Si et vols aprimar, cremar greixos pot semblar fant\u00e0stic, per\u00f2 potser no \u00e9s efectiu a llarg termini. Diguem que la dieta keto \u00e9s una soluci\u00f3 immediata per a un problema de salut a la llarga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_%E2%80%9Cgrip_keto%E2%80%9D\"><\/span>La \u201cgrip keto\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aquesta dieta pot implicar certs efectes secundaris preocupants, que coneixem com a <a href=\"https:\/\/www.health.harvard.edu\/blog\/what-is-keto-flu-2018101815052\">grip cetog\u00e8nica<\/a>. Els enumerem a continuaci\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Manca d\u2019energia<\/li>\n\n\n\n<li>Boira cerebral (confusi\u00f3, badades o oblits i fatiga mental)<\/li>\n\n\n\n<li>M\u00e9s gana<\/li>\n\n\n\n<li>Problemes de son<\/li>\n\n\n\n<li>N\u00e0usees i incomoditat digestiva<\/li>\n\n\n\n<li>Reducci\u00f3 en la pr\u00e0ctica d\u2019exercici<\/li>\n\n\n\n<li>Halitosi, per l\u2019exc\u00e9s d\u2019acetona; de vegades s\u2019assembla a la pudor de fruita podrida<\/li>\n<\/ul>\n\n\n\n<p>Normalment es tenen s\u00edmptomes de grip cetog\u00e8nica durant les dues primeres setmanes i, sobretot, els 3 a 5 dies despr\u00e9s de comen\u00e7ar la dieta. \u00c9s a causa del canvi a l\u2019estat de cetosi i perqu\u00e8 el cos ha comen\u00e7at a cremar greixos. Aix\u00f2 fa que hi hagi un desequilibri corporal de les fonts d\u2019energia, la insulina i els minerals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Remeis_contra_la_grip_keto\"><\/span>Remeis contra la grip keto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En general, la grip keto desapareix i els nivells d\u2019energia es restableixen, despr\u00e9s de les dues primeres setmanes.<\/p>\n\n\n\n<p>Els remeis seg\u00fcents ens poden ajudar a atenuar-ne els s\u00edmptomes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optar per diferents classes de greixos, sobretot triglic\u00e8rids de cadena llarga, com s\u00f3n les olives<\/li>\n\n\n\n<li>Incorporar m\u00e9s fibra a la dieta<\/li>\n\n\n\n<li>Menjar moltes verdures de colors<\/li>\n\n\n\n<li>Beure for\u00e7a aigua. Hi ha r\u00e8gims que, de vegades, causen deshidrataci\u00f3<\/li>\n<\/ul>\n\n\n\n<p>Val m\u00e9s que parlis amb el metge quan no saps segur si els s\u00edmptomes s\u00f3n per ra\u00f3 de la dieta o per malaltia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_funciona_la_dieta_keto\"><\/span>Com funciona la dieta keto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els adeptes de la dieta asseguren que et fa aprimar r\u00e0pidament i et proporciona m\u00e9s energia, per\u00f2 aquestes afirmacions no tenen gaire base emp\u00edrica.<\/p>\n\n\n\n<p>Hi ha <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9603454\/\">estudis<\/a> que demostren que si comparem les dietes que inclouen la reducci\u00f3 d\u2019hidrats, com ara la keto, amb els r\u00e8gims basats en les calories, s\u00f3n m\u00e9s efectives a curt termini. Aix\u00f2 es deu, en part, a la disminuci\u00f3 de reserves de glucogen corporal al fetge i als m\u00fasculs, i a la p\u00e8rdua d\u2019aigua que se\u2019n deriva.<\/p>\n\n\n\n<p>Ara b\u00e9, amb el temps els resultats no difereixen gaire entre les unes i les altres. En certa manera perqu\u00e8 la dieta keto no t\u00e9 gaire seguiment a llarg termini: la gent troba dif\u00edcil de mantenir un consum m\u00ednim d\u2019hidrats. Al final, quan pots menjar mantega, per\u00f2 no t\u2019hi pots untar el pa, la cosa es complica.<\/p>\n\n\n\n<p>A m\u00e9s a m\u00e9s, cal assenyalar que reduir els hidrats i substituir-los per altes dosis de greixos pot fer augmentar el risc de tenir un c\u00e0ncer intestinal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Veredicte_final\"><\/span>Veredicte final<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u2019ha provat que la dieta keto va b\u00e9 per aprimar-se, si m\u00e9s no a curt termini. Amb tot, no se sap gaire si \u00e9s prou efica\u00e7 i, sobretot, prou segura. Idealment l\u2019haur\u00edem de seguir sota supervisi\u00f3 m\u00e8dica. &nbsp;<\/p>\n\n\n\n<p>Malgrat les barbaritats que solen acompanyar aquestes dietes, la creen\u00e7a que tot s\u2019hi val per a tothom menyst\u00e9 les difer\u00e8ncies individuals. En mat\u00e8ria de r\u00e8gims per aprimar-se no hi ha una veritat absoluta v\u00e0lida per a tots els casos. T\u2019aconsellem que, si et vols aprimar, vigilis i que, abans de suprimir cap grup de nutrients de la dieta, en parlis amb el metge.<\/p>\n\n\n\n<p>Bibliografia:<\/p>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/ketogenic-diet\/\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2716748\/\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.businessinsider.es\/tres-estudios-masivos-sugieren-dieta-keto-puede-ser-danina-304719\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>La dieta cetog\u00e8nica, o keto com se la coneix popularment, \u00e9s un r\u00e8gim basat en una ingesta elevada de greixos i un consum m\u00ednim d\u2019hidrats de carboni (tamb\u00e9 carbohidrats o, simplement, hidrats). T\u00e9 fama entre la gent que vol perdre pes de manera dr\u00e0stica i r\u00e0pida.<\/p>\n","protected":false},"author":3,"featured_media":29950,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[658],"tags":[384],"class_list":["post-29954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacio-nutricio","tag-alimentacio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2023\/08\/keto.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta cetog\u00e8nica: Tot el que n\u2019has de saber - MGC M\u00fatua<\/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:\/\/www.mgc.es\/blog\/dieta-cetogenica-todo-lo-que-debes-saber\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta cetog\u00e8nica: Tot el que n\u2019has de saber - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"La dieta cetog\u00e8nica, o keto com se la coneix popularment, \u00e9s un r\u00e8gim basat en una ingesta elevada de greixos i un consum m\u00ednim d\u2019hidrats de carboni (tamb\u00e9 carbohidrats o, simplement, hidrats). 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