muhamma
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¿Qué es cortar?

También conocida como dieta de trituración, los dos objetivos clave de una dieta de corte son:



Reducir la grasa corporal.

Maximiza la masa magra.


Teniendo en cuenta todos los niveles de experiencia, el plan de corte en este artículo lo ayudará a reducir la grasa corporal, pero deberá usar un poco de sentido común, ya que todos los cuerpos son diferentes.

Para perder peso, debe tener un déficit calórico. La cantidad de calorías que necesita reducir varía de persona a persona e involucra su altura, peso y niveles de actividad que determinan su tasa metabólica. Debido a esta variación, solo usted puede decidir cuántas calorías totales necesitará cada día.

Sin embargo, la dieta para cortar preparada en este artículo es un gran ejemplo de los tipos de alimentos que debe comer para promover la pérdida de peso y el desarrollo muscular saludable. Si bien ningún plan puede realmente encapsular todo lo que comerá en el período de tiempo, proporcionamos una variedad de opciones de combinación y combinación para ayudarlo a crear su propio plan que se adapte a su déficit de calorías.

Sin embargo, para comenzar necesitará algunas pautas sobre nutrición que cualquier atleta de corte necesitará.
Hidratación

Las únicas bebidas que debe consumir dentro de una dieta de corte son agua, té verde y, si es necesario, café negro. Otras bebidas contienen calorías adicionales o tienen edulcorantes artificiales y otras cosas que pueden restarle valor a su corte.

El agua no contiene calorías, te mantiene hidratado y es básicamente todo lo que necesitas beber. Si eres una de esas personas que dice que no les gusta el sabor, solo sigue bebiéndolo y rápidamente te acostumbrarás.
Azúcares

Una de las mejores formas de reducir es optar por alimentos con bajo IG (índice glucémico). En términos generales, el IG se relaciona con el contenido de azúcar de un alimento y con qué rapidez libera glucosa en el cuerpo. Si no ha trabajado y no come alimentos con IG alto, se almacenan como grasa.

Con eso en mente, debe eliminar los alimentos azucarados con alto IG como el arroz blanco, el pan blanco y la pasta y reemplazarlos con carbohidratos con bajo IG como el arroz basmati integral, los cereales integrales y las frutas como las manzanas y las bayas.
Grasas

Hay grasas buenas y malas, pero en una dieta de corte debes probar y reducir todo tipo, ya que las grasas son una fuente de energía ineficiente en comparación con los carbohidratos y son responsables de la apariencia física de la grasa corporal. Con eso en mente, apunte al 20% o menos de su consumo de calorías de grasas buenas.
Cardio

Cuando comes con un déficit de calorías, perderás grasa corporal. Hacer más ejercicio cardiovascular aumentará la velocidad a la que quemas calorías, por lo que podrás perder grasa corporal más rápido si te mantienes en tu déficit mientras entrenas duro. Esto también significa que si agrega cardio pesado, puede disfrutar de una comida más cargada de carbohidratos ese día.
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