{"id":21797,"date":"2024-03-15T08:57:51","date_gmt":"2024-03-15T07:57:51","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=21797"},"modified":"2024-03-18T12:31:45","modified_gmt":"2024-03-18T11:31:45","slug":"alimentacion-con-restriccion-en-el-tiempo-tre","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/alimentacion-con-restriccion-en-el-tiempo-tre\/","title":{"rendered":"Alimentaci\u00f3n con restricci\u00f3n en el tiempo (TRE)"},"content":{"rendered":"<h4 style=\"font-weight: 400;\">La alimentaci\u00f3n con restricci\u00f3n de tiempo (TRE) se ha convertido en una estrategia muy popular como supuesto tratamiento para el sobrepeso y\/o obesidad. Realmente el TRE implica ingerir alimentos durante una ventana horaria que puede oscilar entre las 4 a 10 h por d\u00eda y ayunar durante las horas restantes (ayuno de 10, 12, 14 a 20 h).<\/h4>\n<p style=\"font-weight: 400;\">La ventana para comer se puede hacer m\u00e1s temprano (TRE temprano) o m\u00e1s tarde (TRE tard\u00edo). Los pacientes pueden elegir d\u00f3nde quieren colocar su ventana para comer, aunque mi consejo es adecuarla al estilo de vida de cada persona (por ejemplo si no eres de desayunar habitualmente, el TRF tard\u00edo puede ser una buena opci\u00f3n). Durante el per\u00edodo de ayuno, se puede consumir mucha agua y tambi\u00e9n a bebidas sin az\u00facar, como t\u00e9 y caf\u00e9. Entre otras cosas para combatir la posible fatiga.<\/p>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-21798 size-large\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=800%2C800&#038;ssl=1\" alt=\"post TRE\" width=\"800\" height=\"800\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=12%2C12&amp;ssl=1 12w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=600%2C600&amp;ssl=1 600w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/2.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p style=\"font-weight: 400;\">Una de las supuestas ventajas del TRF en relaci\u00f3n a otro tipo de patrones alimentarios es que durante el per\u00edodo para comer, no se requiere que las personas controlen la ingesta de alimentos, no hay que contar calor\u00edas ni pesar alimentos. Esto es muy apreciado por las personas que desean perder peso sin mucho esfuerzo. Esto podr\u00eda aumentar la adherencia al plan alimentario en muchas personas. La investigaci\u00f3n actual sobre TRF se ha basado sobre todo en estudios en ratones, poco extrapolables a humanos. Recientes investigaciones muestran algunos resultados sobre la salud metab\u00f3lica como son:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>En pacientes con obesidad, la TRF da como resultado una p\u00e9rdida de peso del 3% al 5% en 2 a 12 meses, en comparaci\u00f3n con los controles. Las reducciones en el peso<\/li>\n<li>corporal por TRE generalmente resultan de disminuciones en la masa grasa m\u00e1s que en la masa magra.<\/li>\n<li>En t\u00e9rminos de efectos cardiovasculares, TRE puede mejorar la presi\u00f3n arterial pero tiene poco efecto sobre los l\u00edpidos plasm\u00e1ticos.<\/li>\n<li>En relaci\u00f3n al control gluc\u00e9mico, TRE reduce la insulina en ayunas y la resistencia a la insulina en adultos con obesidad y prediabetes, pero tiene poco efecto sobre la glucosa en ayunas.<\/li>\n<li>En adultos con diabetes tipo 2, TRE reduce el peso corporal y reduce la HbA1c.<\/li>\n<li>En mujeres con s\u00edndrome de ovario poliqu\u00edstico, la TRE produce una leve p\u00e9rdida de peso y mejora los marcadores de andr\u00f3genos.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Es importante saber que los estudios sobre los efectos en humanos del TRE son escasos. La mayor\u00eda de los estudios son de corta duraci\u00f3n (de 1 a 3 meses) con tama\u00f1os de muestra en cada estudio peque\u00f1o (n = 8\u2013150). En vista de estas limitaciones, antes de poder llegar a conclusiones s\u00f3lidas, se necesitar\u00e1n futuros ensayos controlados aleatorios que duren m\u00e1s tiempo (&gt;6 meses) con tama\u00f1os de muestra m\u00e1s grandes, que comparen directamente la TRE con otros enfoques de p\u00e9rdida de peso.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-21799 size-large aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=800%2C800&#038;ssl=1\" alt=\"post TRE 3\" width=\"800\" height=\"800\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=12%2C12&amp;ssl=1 12w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=600%2C600&amp;ssl=1 600w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2024\/03\/3.jpg?w=1080&amp;ssl=1 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<blockquote>\n<p style=\"font-weight: 400;\">Fuente: Ezpeleta et al., Time-restricted eating: Watching the clock to treat obesity, Cell Metabolism (2023), https:\/\/doi.org\/10.1016\/j.cmet.2023.12.004<\/p>\n<\/blockquote>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">\u200b<strong>Jaume Gim\u00e9nez<\/strong><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\">Si deseas mejorar tu composici\u00f3n corporal, que no te cuenten historias, pide asesoramiento cualificado.<\/p>\n<p style=\"font-weight: 400;\"><strong>M\u00e1s info en los enlaces sobre:<\/strong><\/p>\n<p>Pide m\u00e1s informaci\u00f3n en <a href=\"mailto:info@nutritionalcoaching.com\">info@nutritionalcoaching.com<\/a><\/p>\n<p style=\"font-weight: 400;\">Servicio de consulta de nutrici\u00f3n en <a href=\"https:\/\/nutritionalcoaching.com\/en\/servicios\/consulta-dietetica\/\">nuestra web<\/a><\/p>\n<p style=\"font-weight: 400;\">Formaci\u00f3n en <a href=\"https:\/\/institute.nutritionalcoaching.com\/curso\/nutricion-en-el-deporte-enfoque-practico\/\">Sports nutrition<\/a><\/p>\n<p style=\"font-weight: 400;\">O consulta nuestra <a href=\"https:\/\/institute.nutritionalcoaching.com\/\">oferta formativa presencial y 100% On line<\/a><\/p>\n<p style=\"font-weight: 400;\">","protected":false},"excerpt":{"rendered":"<p>La alimentaci\u00f3n con restricci\u00f3n de tiempo (TRE) se ha convertido en una estrategia muy popular como supuesto tratamiento para el sobrepeso y\/o obesidad. Realmente el TRE implica ingerir alimentos durante una ventana horaria que puede oscilar entre las 4 a 10 h por d\u00eda y ayunar durante las horas restantes (ayuno de 10, 12, 14 [&hellip;]<\/p>\n","protected":false},"author":616,"featured_media":21813,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[818],"tags":[835,519,358,836],"class_list":["post-21797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cuidando-de-ti","tag-ayuno-intermitente","tag-educacion-nutricional","tag-objetivos","tag-tre"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3n con restricci\u00f3n en el tiempo (TRE) - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Te explicamos todo sobre 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