Professional Documents
Culture Documents
PDF Guia Rapida para Como Empezar La Dieta Keto DD
PDF Guia Rapida para Como Empezar La Dieta Keto DD
I A L G C \ A N C \ B
p a r a p r g m h g p g a m t c s
F b i a @ c i i c z a
Xby Ibgla
Oadarlb
Cmtgcmlb ib quc cs scr uma kudcr bhupala, hamsala y sgm kuhfb tgckpb para huglar lc sg
kgska pbrquc yb kgska sby ckprcsarga, cspbsa, y kalrc lc 8 fcrkbsas mgñas quc kc
Mb sbib tc ayularç a aihamzar ci hucrpb scxy lc tus sucñbs sgmb quc tak`gçm tc ayularç a
cstar kas saiula`ic.
² Q u ç c s i a l g c t a
h c t b e c m g h a 2
lc pcsb.
f a h c r 2
² H u á i c s s b m
a i e u m b s l c s u s
` c m c o g h g b s 2
q u c p u c l b c x p c r g k c m t a r 2
Smb lc ibs cochtbs schumlargbs ai hbkcmzar ia lgcta hctbeçmgha cs aieb a ib quc hbkumkcmt
hbkumkcmtc
c sc
ic iiaka Ergpc Hctbeçmgha.
Ia ergpc hctb sc lc`c a ia tramsghgøm lc mucstrb hucrpb lc quckar azôhar a quckar erasa para ia
kaybrëa lc sus mchcsglalcs cmcreçtghas y a um lcscqugig`rgb lc cichtrbigtbs. Cm rcaiglal, mb cs
uma ergpc, mg cs hbmtaegbsa mg pcigerbsa, pcrb lcogmgtgvakcmtc puclc scr kuy lcsaerala`ic.
Ia kaybrëa lc ias pcrsbmas sgcmtcm umb b kás lc ibs sgeugcmtcs sëmtbkas luramtc ia prgkcra
sckama lc uma lgcta hctb, cspchgaikcmtc ibs lëas 8-3. Aobrtumalakcmtc, ia ergpc hctb cs
tckpbrai y prbmtb vbivcrás a scmtgrtc `gcm.
Amtbdbs pbr
Grrgta`giglal Kai Aigcmtb Aigkcmtbs Luihcs Mc`igma Hcrc`rai
3 F a h n s Z a r a K g t g e a r i a E r g p c N c t b
1. \bka um vasb lc aeua hbm kclga huhfaralgta lc sai kargma b sai rbsala lci Fgkaiaya. Csta
sgkpic ahhgøm puclc aigvgar ibs sëmtbkas lc ia ergpc hctb cm 13 a 8: kgmutbs. Zuclcs fahcr cstb
lbs vchcs ai lëa b kás, sg cs mchcsargb.
0. \bka hailb lc fucsbs, hailb lc pbiib b hailb lc rcs (MB `adbs cm sblgb), y aercea uma
huhfarala lc kamtcqugiia
kamtcqugiia saiala, sg ib lcscas. Ci hailb, cm cspchgai ci hailb lc fucsbs,
prbpbrhgbma kgmcraics cscmhgaics,
cscmhgaics, gmhiuglbs ibs cichtrbigtbs, tblb cm uma obrka oáhgi lc
a`sbr`cr.
8. \bka Xuoghgcmtc Aeua4 Alckás, asceôratc lc cstar `c`gcmlb suoghgcmtc aeua. Sma `ucma rceia
cm ecmcrai cs `c`cr 1 bz lc aeua pbr hala 0 ig`ras lc pcsb. Cs lchgr... sg pcsas 1<: ig`ras,
cmtbmhcs lc`crás hbmsukgr 5: bz lc aeua ai lga (1<:/0 ; 5:).
<. Gmhrckcmta \u Hbmsukb Lc Erasa4 Ci aukcmtb lc ia gmecsta lc sai y iëquglbs ecmcraikcmtc
rcsucivc ia kaybrëa lc ibs cochtbs schumlargbs lc ia ergpc hctb. Xgm ck`areb, sg sgeucs
sgmtgçmlbtc kai lcspuçs lc sceugr cstas rchbkcmlah
rchbkcmlahgbmcs,
gbmcs, gmtcmta hbkcr kás erasa.
3. Pcstrgmec Ia Hamtglal Lc Cdcrhghgb4 Aumquc kuhfas pcrsbmas cmhucmtram quc su cmcreëa y
rcsgstcmhga kcdbram cm um cstgib lc vgla lc hctb, tratar lc fahcr lckasgalb cm ias prgkcras
ctapas puclc ckpcbrar ibs sëmtbkas lc ia ergpc hctb.
Z i a t g i i b s H c t b e c m g h b s
Csta oørkuia lc 8 pasbs tc ayulará a hrcar tus prbpgbs piatgiibs hctbeçmghbs para quc puclas
hbkcmzar a gkpickcmtar ia lgcta hctbecmgha oahgikcmtc.
Zbrhgøm lc Zrbtcgma ;
Fucvbs - (0 fucvbs cqugvaic uma pbrhgøm) \akañb lc ia Zaika
Zbiib - kusibs, pgcrmas, aigtas, pchfuea
Harmc lc Pcs, Hbrlcrb, \crmcra, @ôoaib
Zcshalbs y Kargshbs - Xaikøm, Atôm, @ahaiab, \giapga (quc mb sca lc eramda), hakarbmcs,
iamebsta, hamercdb, cth.
Hcrlb - gmhiuycmlb hbrtcs erasbs hbkb ci tbhgmb
Avcs
Av cs - Za
Zavb
vb,, Za
Zatb
tb,, Hb
Hblb
lbrm
rmgz
gz
_g shcr
_gsh cras
as - Fg
Fgea
ealb
lb,, Hb
Hbra
razø
zøm,
m, Pg
Pgñb
ñbmc
mcs,
s, ct
cthh
Zrbtcgmas Cmiatalas b Wa Igstas Zara Hbkcr - Xaikøm afukalb, Xarlgmas, Atôm cmiatalb, Dakøm afukalb
HSGLALB HBM IBX CK@S\GLBX4 Ibs ck`utglbs puclcm hbmtcmcr kuhfbs hbmscrvalbrcs y
har`bfglratbs (ib quc qucrckbs cvgtar cm ia lgcta hctbecmgha). Xg lchglcs utgigzar aieôm
ck`utglb, prgkcrb asceôratc lc quc sca ib kás maturai pbsg`ic, sgm tamtbs hbmscrvalbrcs b
gmerclgcmtcs cxtras igstalbs cm ia ctgqucta mutrghgbmai lci paquctc, quc mb hbmtcmea kás lc 1-8
erakbs lc har`bfglratbs tbtaics pbr pbrhgøm, y søib utgiëzaibs igkgtalakcmtc.
Z i a t g i i b s H c t b e c m g h b s
Csta oørkuia lc 8 pasbs tc ayulará a hrcar tus prbpgbs piatgiibs hctbeçmghbs para quc puclas
hbkcmzar a gkpickcmtar ia lgcta hctbecmgha oahgikcmtc.
Zasb 0. Cshbec Aieumas Erasas
Z i a t g i i b s H c t b e c m g h b s
Csta oørkuia lc 8 pasbs tc ayulará a hrcar tus prbpgbs piatgiibs hctbeçmghbs para quc puclas
hbkcmzar a gkpickcmtar ia lgcta hctbecmgha oahgikcmtc.
Zbrhgøm lc
vcectaics; \akañb
lci puÑb
_cec
_c ecta
taic
icss lc fb
fbda
da - ic
ichf
hfue
uea,
a, na
naic
ic,, cs
cspg
pgma
maha
has,
s, ah
ahci
ciea
eas,
s, `c
`crr
rrbs
bs,, ct
cth.
h.
_cec
_c ecta
taic
icss vc
vcrl
rlcs
cs - Zc
Zcpg
pgmb
mbs,
s, ha
haia
ia`a
`ahg
hgmc
mcs,
s, pg
pgkg
kgcm
cmtb
tbss kb
kbrr
rrbm
bmcs
cs,, `r
`røh
øhbi
big,
g, cs
cspá
párr
rrae
aebs
bs,, hf
hfgi
gics
cs,, rc
rcpb
pbii
iib,
b,
apgb, cth.
Btrbs vcectaics `adbs cm har`bfglratbs - tbkatcs, hc`biias, adbs, pgkgcmtbs kbrrbmcs rbdbs b
akargiibs, hbigoibr, fbmebs, `crcmdcma, hbics lc `ruscias, rá`ambs, cdbtcs, cth.
B t r b s A i g k c m t b s Q u c L c ` c s C v g t a r
Orutas4 Cigkgma ci hbmsukb lc \BLB tgpb lc orutas CVHCZ\B ias orcsas, orak`ucsas b kbras.
Cstas ias puclcs hbkcr cm hamtglalcs KSW pcqucñas. \ai vcz hbkb uma 1/0 taza pbr lga.
\ak`gçm cvgta tblbs ibs duebs, gmhiuycmlb ibs duebs maturaics.
Erambs, Fargmas, Aikglbmcs4 Ar
Aikglbmcs4 Arrb
rbzz `i
`iam
amhb
hb b gm
gmtc
tcer
erai
ai,, qu
qugm
gmba
ba,, tr
trge
geb,
b, ka
kagz
gz,, ci
cibt
btcs
cs,, hc
hc`a
`ala
la,, av
avcm
cma,
a,
yuha, fargmas fchfas hbm huaiqugcra lc ibs gmerclgcmtcs kcmhgbmalbs prcvgakcmtc,
prcvgakcmtc, huaiqugcr
hbsa quc cstç fchfa a `asc lc fargma (pbr cdckpib `gshbhfbs, eaiictas, kuoogms, pamhancs, waooics,
waooics,
tbrtgiias, pam, pasta, hcrcaics lc hada, cth).
Iceuk`rcs4 Orgdbics lc tblb tgpb hbkb orgdbics pgmtbs, mcerbs, pcruambs, `iamhbs, cth.
Iáhtcbs aitbs cm azôhar b iahtbsa (quc tak`gçm cs um tgpb lc azôhar)4 Ichfc lc vaha, ybeurts
prcvgakcmtc cmluizalbs
cmluizalbs b hbm oruta.
oruta.
Hfuhfcrgas4 Luihcs,
Hfuhfcrgas4 Luihcs, papgtas, hfbhbiatcs, rcorcshbs, `c`glas hbm azôhar, duebs, cth.
Algt
Al gtgv
gvbs
bs y bt
btrb
rbs4
s4 kaitblcxtrgma,
kaitblcxtrgma, aspartakc
Huaiqugcr Zrbluhtb "Igeft"4 Cstbs
"Igeft"4 Cstbs prbluhtbs sbm `adbs cm erasa pcrb aitbs cm azôharcs.
CDCKZIB
L C K C M S N C \ B
XCKGIIAX W
OPS\AX IAH\CBX
EPAXAX
Kamtcqugiia (MB kareargma) Qucsb Zamcia
Orcsas, Orak`ucsas, b Ahcgtc lc hbhb Qucsb Zarkcsamb
Kbras Kaybmcsa (lc prcocrcmhga Qucsb lc Ha`ra
Aeuahatcs fchfa hbm ahcgtc lc bigvb) Qucsb Kbzarciia
Igkbmcs Xckgiias lc Igmaza Qucsb Hbttaec hbm <% erasa b
Bigvbs ichfc cmtcra (MB lcshrckalb)
Aikcmlras Qucsb Hrcka
Ahcgtc lc Bigva Ichfc lc Aikcmlras
Zgñbmcs b Muchcs lc Hastgiia
_ C P L S P A X Kamtcqugiia lc Kamg/Hrcka lc
Hahafuatc
Apgb
Ichfuea Pbkama HAPMCX W
Haia`ahgmcs
Zgkgcmtbs Kbrrbmcs A _ C X
Aeuahatc Fucvbs
Hfgic Daiapcñb b Xcrramb b Zbiib
ci lc tu prcocrcmhga Zcshalb (MB hrgalb cm eramda) B\PBX
\bkatc Harmc Asala
Hc`biia `iamha Harmc Kbigla
Hc`biia Pbda Harmc lc fak`ureucsa Kbstaza
Adb \bhgmb Zcpgmgiibs
@rbhbig Atum Xtcvga (Xgm Kaitblcxtrgma, sgm
Hbigoibr azuhar, b sgm Mgmeum btrb
Pcpbiib Gmerclgcmtc
Gmerclgcmt c aercealb). Xtcvga
Zcpgmbs kczhiala hbm Crytfrgtbi b Kbmn
Hfakpgñbmcs Orugt (oruta lc kbmdc) Xg cstá
Cspgmahas HBMLGKCM\BX
pcrkgtgla
Csparraebs W C X Z C H G A X Xaisa Hfgpbtic
Ai`afaha Orcsha _gmaerc lc _gmb \gmtb b _gmaerc
Xaisa _crlc @aisakghb
Xai Kargma Zgkgcmta Mcera
Hgiamtrb Orcshb 1::% Hbhba b Hahab
Hamcia cm Zbivb
L C P C T B L C
Z P C Z P H G B M 4
G M E P C L G C M \ C X 4
F S C _ B X H B M
C X Z P P E B X W
Q S C X B Z P K C X M B
Z P C Z P H G B M 4
G M E P C L G C M \ C X 4
( 0 Z B P H G B M C X )
: 1
: 0
cm hala rchgpgcmtc para eratgmar y
pømea ibs cspárraebs cm ci fbrmb
pbr airclclbr lc 1: kgm.
M S \ P G C M \ C X 4
Z C X \ B
G M E P C L G C M \ C X 4
Z P C Z P H G B M 4
( 1 ? h u h f a r a l a s )
mcera kbigla : 0
aerceuc icmtakcmtc ci acgtc lc
M S \ P G C M \ C X 4
_ahëc cm um hbmtcmclbr y euarlc
cm ci rcorgecralbr. ucvb
Haibrgas <:.8 Nhai
: 8
gmkclgatakcmtc
Har`bfglratbs :.< e
Og`ra :.1 e ***Ci pcstb sc puclc usar para umtar cm
Zrbtcgma :.? e samlwghfcs, hbkb lgp para vcectaics,
Erasa <.1 e sb`rc fucvbs, b sb`rc harmcs b cmsaialas.
AM\CX LCXZSCX
² Q u ç s g e u c 2
Aumq
Au mquc
uc cs
csta
ta eu
euga
ga tc pu
pucl
clc
c sc
scrr lc
kuhfa utgiglal para hbkcmzar ia lgcta
hctbeçmgha y hbkcmzar a vcr cxhcicmtcs
rcsuitalbs, a vchcs MB CX XSOGHGCM\C
para iberar ci b`dctgvb lc saiul y lc
qucka lc erasa lc ias kudcrcs hbm
lcscqugig`rgbs fbrkbmaics
fbrkbmaics..
Mb sbib kcdbrarás tu saiul, sgmb quc tak`gçm aihamzarás tu pcsb øptgkb, gmhrckcmtarás tu
autbcstgka,, y tc scmtgrás scxy y atrahtgva sgm tcmcr quc kclgr mg pcsar tus aigkcmtbs y sgm fahcr
autbcstgka
lgcta para sgckprc.
KAX GMOBPKAHGBM
B`tçm ci hucrpb scxy lc tus sucñbs, rcstaura tu saiul, y kamtçm tu pcsb glcai para sgckprc hbm kg mucvb
hursb "Lgcta Hctbecmgha Gmtugtgva4 \u Wb Glcai" lc ? sckamas. Lcshu`rc ci atadb para b`tcmcr ci hucrpb
saiula`ic y pcrochtb quc ci Smgvcrsb lcstgmø para tg.
Cm cstc hursb aprcmlcrás hbkb rcstaurar ci `aiamhc y ia saiul lc tu hucrpb para quc puclas quckar erasa hbm
kas oahgiglal y para sgckprc. Lcshu`rgrás hbkb cshuhfar a tu hucrpb y hbkcr gmtugtgvakcmtc para mb tcmcr
quc fahcr lgctas y quclartc hbm fak`rc MSMHA KAX.
Cs um piam `asalb cm ia Lgcta Hctbecmgha Gmtugtgva y ia Lgcta Hctbecmgha Hëhigha (Hghialb lc Har`bfglratbs).
Cstá lgscñalb para ayulartc a quckar erasa y parar ci hghib tam lañgmb lc cstar fahgcmlb lgctas para sgckprc
¡Lcda lc tcmcric kgclb ai rc`btc lc pcsb y a ia hbkgla!
Zcrochtb para ias kakás bhupalas quc fam fchfb lgctas hbmstamtckcmtc b quc fam lcshuglalb lc su saiul y
afbra tgcmcm um kcta`bigskb icmtb y lañalb, um vgcmtrc a`uitalb y erasa hbrpbrai quc sc rcsgstc a huaiqugcr
lgcta y cdcrhghgb.
Csta cs uma sbiuhgøm práhtgha y cochtgva quc puclcs utgigzar para ci rcstb lc tu vgla para vgvgr saiula`ic y hbm
tu hucrpb glcai para sgckprc.
¡Lcshu`rc tu WB GLCAI... rcstaura tu saiul, b`tçm ci hucrpb scxy lc tus sucñbs, rcstaura tu saiul, kamtçm tu
pcsb glcai, y aukcmta tu autbcstgka OBPC_CP & C_CP!
KAX GMOBPKAHGBM
¡MB CX \S HSIZA QSC MB ZSCLAX ZCPLCP ZCXB! Ci prb`icka hbm ia kaybrëa lc ias lgctas cs quc MB sc
cmobham cm pbmcr a ci hucrpb cm `aiamhc b rcstaurar prgkcrakcmtc ia saiul lc ci hucrpb para quc ia pçrlgla
lc pcsb sca oáhgi. Cs hbkb tratar lc qucrcr fchfar a amlar um harrb avcrgalb hbm søib fchfaric easbigma
huamlb cm rcaiglal ib quc mchcsgtakbs cs rcparar ci kbtbr. Xg mucstrb hucrpb mb sc cmhucmtra saiula`ic, pbr
cdckpib, mucstras fbrkbmas cstám cm lcscqugig`rgb b tcmckbs um kcta`bigskb icmtb, cmtbmhcs ia pçrlgla lc
pcsb scrá hasg gkpbsg`ic.
A lgocrcmhga lc btras lgctas
lgctas aiiá aoucra,
aoucra, cstbs hursbs b rctbs oucrbm
oucrbm hrcalbs cspchgoghakcmtc
cspchgoghakcmtc para atahar ci
prb`icka lc sb`rc pcsb lcslc ia ragz. Oucrbm hrcalbs cspchëoghakcmtc para kudcrcs quc qugcrcm quckar
erasa y tcmcr uma kcdbr saiul ai kgskb tgckpb.
KAX GMOBPKAHGBM
OAHC@BBN
WBS\S@C
ZAEGMA UC@