Inicio #LoHot Hombres: Para comer, beber y cog… ¡sin pena!

Hombres: Para comer, beber y cog… ¡sin pena!

¡Yo sé! Está “perro” hacer una dieta al 100% en esta época en que “se muere” la ciudad; se “relaja” el orden, la disciplina; y la neta ¡muy pocos siguen yendo al gym los 3 días, mínimo!

Y como hombres, está más cañón, especialmente en el rollo social, salir con “la jotería” de que sólo ensalada y salmón porque estás a dieta, desafortunadamente no está muy bien visto ¡Y muy mal, eh, pero somos una cultura machista! (Lo bueno es que las reglas estéticas son más condescendientes con nosotros). Pero eso no quiere decir que no podamos cuidarnos en secreto

Va esta dieta, cortesía de Kei Fitness, para que no subas de peso, puedas comer y tomar lo que se te antoja y ¡te puedas quitar la camisa sin pena en la vacación o en la acción!


  • Respeta las comidas que puedas, especialmente (y ponte como regla): el desayuno y los 2 snacks. El primero porque los desayunos sociales son menos comunes y si tienes un brunch no llegarás muerto de hambre. Y los snacks, para que cuando llegues a la comida o cena, comas un poco menos.
  • Si algún día no tienes compromiso ¡haz todas las comidas al pie de la letra! Y si hay otro, mega social ¡ni modo! Te recuperas al día siguiente.
  • Puedes sustituir cualquier comida por una bebida de proteína en polvo con 20g de prote por porción y baja o cero carbohidratos. Más 1 fruta.
  • La dieta está pensada para alguien que mide entre 1.65m y 1.80m y que pesa entre 70 y 90kg.
  • Tu chava puede hacerla, comiendo menos de lo que tú comes.
  • Debes comer cada 3 ó 4 horas

Al despertar, en ayunasjugo-verde-0750301238309L

Bebida alcalina y antioxidante, prepárala así:

  • ½ baso de agua tibia
  • ½ limón exprimido
  • 1 cucharadita de aceite de oliva
  • 1 cucharadita o gotitas de vinagre de manzana (para quemar grasa)


  • 1 manzana ó 2 guayabas ó 1 vaso chico (240ml) de jugo verde –puede ser el de bote-.
  • 1 huevo cocido con 2 rebanadas de pechuga de pavo ó con 1 rebanada grande de queso panela
  • ½ jitomate, un puño de lechuga o espinacas, 1 rebanada de aguacate con aderezo o vinagreta
  • Elige: 2 rebanadas de pan de caja integral ó 2 tortillas de maízYoplait-Griego-Moras-220g-2

Snack 1

  • 1 pera, manzana o plátano
  • 1 yogurt para beber o yogurt griego


  • 1 plato de sopa de la que te guste ¡no cremas ni sopa de pasta frita!
  • 1 plato de guisado con proteína (carne, pollo o pescado) y verduras en alguna salsa ligera (evita moles, salsas cremosas y adobos)
  • 2 tortillas de maíz ó 1 cucharada sopera de frijoles refritos

Snack 2

  • USANA-Chocolate-Whey-Protein-Drink-Mix1 sobre de atún en agua
  • 1 medida de proteína en polvo con 20g de prote por ración: Te sugiero alguna a base de carne o suero de leche.


  • 1 lata de salmón, sardinas –chica- o atún
  • 1 puño de verduras desinfectadas (compra de las bolsas que venden en Superama)
  • ½ jitomate y 1 rebanada de aguacate
  • 1 rebanada de aguacate ó 1 cucharadita de mayonesa light
  • Salsa picante al gusto

Recomendación de Ejercicio: atun-en-agua-sobre

  • Al menos 3 días por semana.
  • Si tu problema es que engordas ¡dale 40 minutos al cardio o a una clase de alta intensidad HIIT, tipo crossfit!
  • Si lo que quieres es verte marcado: Debes hacer ejercicio calistenia (con tu propio peso) o pesas tradicionales especialmente Hombro y Brazo.

¡Checa este video para que hagas alta intensidad HIIT en casa!


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