Welcome to Day 30 in my Edinburgh Marathon Training Series! Today I am sharing an update of a difficult week in which I was unable to run because of bad weather. As staying active is important for marathon training, I have adapted my workout to maintain my fitness.
In the last week, despite the fact that I didn't run as much as usual, I still managed to log in 140,000 steps. It shows that I am committed to keeping aerobically active, and meeting my training goals even when running is not an option. The activities I did and the steps I took will be discussed in order to maintain my fitness for the marathon.
I will also discuss the importance of being flexible in your training plan, especially when factors such as weather are involved. I will share some tips for adapting your workouts to the current circumstances without losing focus on your overall goals.
Join me in my journey as I overcome these challenges and prepare for the Edinburgh Marathon. Your comments and support have motivated me tremendously, and I am excited to share my journey with you. Do not forget to subscribe, like and click the notification button to keep up with my training for a marathon. No matter the weather, let's continue to move forward!
By: Steven Chasing GoalsTitle: Edinburgh Marathon Day 30 MAF Training Series: my struggles keeping consistent in the winter
Sourced From: ketogenicendurance.com/2024/01/31/edinburgh-marathon-day-30-maf-training-series-my-struggles-keeping-consistent-in-the-winter/
Published Date: Wed, 31 Jan 2024 18:00:00 +0000
Frequently Asked Questions
What happens the first week of keto?
Do your research before you begin a ketogenic lifestyle. You'll want to understand what foods are recommended and how many carbs you can have daily. Learning which foods help create the right balance of macronutrients is also important.
Once you've mastered the basics, it's now time to create meals that will support your new lifestyle. Consuming whole, unprocessed foods will speed up your body's adaptation to this new way of living. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.
Next is learning how to control portion size and time your meals while on the ketogenic diet. Your body will enter ketosis when it begins burning fat for energy. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.
It is important that newcomers to keto take their time in the initial week of their transition. This allows their bodies to adjust and allow them to adapt before they start eating full-time. This is a crucial step in the journey. It is vital to get adequate rest and keep hydrated. Give yourself at least three days before deciding if this is working for you or not -- everyone responds differently, so give your body some time and nurture it along the way!
Can you eat Rice on Keto?
Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.
Rice is a grain-based carbohydrate and packs quite a bit of energy per cup. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.
Cauliflower contains 3g net carbs for a cup cooked portion. However, this is an easy substitution. You should make sure you have enough water throughout the day so that you don't feel bloated from the additional starches in your rice meal.
A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. Is rice okay to eat on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.
Can I eat a vegan keto diet?
It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.
The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. The intake of protein should be reduced and the intake of fats should increase. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will enable your body use fat as an energy source instead of glucose.
Along with monitoring carbohydrate intake and counting macros, you need to also focus on whole foods rich in nutrients such as nuts, seeds and avocados. Another important component of any vegan ketogenic diet is supplementing with essential vitamins and minerals such as Vitamin B12 since many people lack enough of this nutrient due to their chosen diets.
If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.
What happens to your body when you cheat on keto?
The keto diet can have unwanted side effects. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. This causes dehydration because your cells have to use water to return to a normal state. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.
To add to these issues, it is not uncommon for keto dieters to experience digestive discomfort due to high-carbohydrate consumption. Although these symptoms can be short-term, they can be disruptive and uncomfortable. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.
The bottom line is that cheating on the keto diet can't cause you to lose weeks or even months of progress. But, you will still have to adhere to your net carb limits.
Statistics
- The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
- But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
- When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
External Links
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- The Ketogenic Diet - Evidence for Optimism, but High-Quality Research Required - PMC
- PMC: Low-Carb Ketogenic and Low-Carb Diets in Type 1 Diabetes and Type 2 Diabetes
[TAG195]
- Oxford Academic
- The relationship between diet and cardiovascular disease risk and all-cause death: A review of evidence from meta analyses
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How To
Calculating your Macros on a Ketogenic Diet
To maximize your keto lifestyle results, it is important to determine the best way. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.
Understanding macro nutrition is important when you want to know what Macros in a Keto Diet mean. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. By measuring each nutrient intake, our bodies benefit from their functions.
You need to plan and observe your progress so you can meal prep with macros in place. You can ensure that you are making the right deductions in order to determine what is best for you and your journey.
When considering all aspects related to macro tracking, patience is essential! Flexibility allows you to improve while still learning about your specific body so that you can make any necessary adjustments. Understanding macro nutrition from a new perspective will help you shine.
Resources:
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[TAG341]Savor the rich and aromatic flavors of these succulent chapli kabobs that are seasoned with a distinctive homemade spice mix. They only take 30 minutes to make |
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[TAG342]Looking for a delicious and fancy dinner recipe that is sure to impress? This Herb Crusted Lamb Rack is your ticket! An elegant main dish that tastes as good |
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[TAG343]If you’re a big fan of pickles and you’re wondering “Are pickles keto?” I have some good news. Pickles have about 3.5 grams of carbs per cup, so you can eat |
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[TAG344]Want a delicious dinner that doesn’t take all night to make? Try our Nasi Goreng recipe! It’s an Indonesian-style fried rice dish that’s full of flavor, and |
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[TAG345]Are sweet potatoes keto friendly? Well, it’s a bit complicated. You can eat an entire sweet potato without interfering with ketosis. However, I still wouldn’t |
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[TAG346]This Aloo Bhaji recipe is a popular dish from India. It's made with everyday Indian ingredients and results in a flavorful spiced potato meal. You can quickly |
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[TAG347]If you just switched over to a keto diet and are wondering, “Is corn keto friendly?”, I have some bad news: Corn contains too many carbs for it to be suitable |
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[TAG348]Whole milk contains a whopping 12 grams of carbs per cup, so it’s definitely a no-go on keto. If you’re thinking about drinking almond milk on keto as an |
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[TAG349]If you’re thinking, “Are green beans keto?”, this in-depth guide is for you. Below, I’ll cover everything you need to know before eating green beans on keto. |
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[TAG350]If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some.. |
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[TAG351]I’ve taken my wing game up a notch and crafted these Butter Chicken Wings. Take the classic Murgh Makhani aka butter chicken gravy and dunk those chicken wings |
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[TAG352]If you’re wondering “is cabbage keto friendly?” here’s the quick answer: Yes, you can eat cabbage on a keto diet. In fact, cabbage is so low in carbs that you |
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[TAG353]There’s no better way to start your day than with a freshly brewed cup of coffee using the highest quality espresso beans. And the key to a great cup of |
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[TAG354]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post How to Make |
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[TAG355]Make your Taco Tuesdays spicier with our homemade birria tacos recipe made with tender turkey thighs—a cozy twist to your Mexican classic!The post Make Birria |
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[TAG356]Mug cakes are a ketogenic delicacy. They can be customized easily, are high in fat, and when made right can be completely sugar free and keto friendly. There |
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[TAG357]Are you losing inches but not weight? I know that this is frustrating but it’s 100 percent normal. Standing on a scale isn’t the most efficient way to measure |
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[TAG358]Cottage cheese offers a soft but creamy texture that goes well with main meals and desserts. But is cottage cheese keto, and more importantly, can you eat |
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[TAG359]Buttermilk is the perfect base for desserts like keto cheesecake and brownies due to its sweet taste and thick texture. But is buttermilk keto? This post will |
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[TAG360]If you’re like most people, you probably enjoy a good cocktail from time to time. Whether it’s because you’ve had a rough week and need to take the edge off or |
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[TAG361]Seafood is one of the best things you can eat on keto. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune |
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[TAG362]Sometimes we need a break from coffee. Whether that’s because of the caffeine or simply the taste, it can be nice to change things up. But is there a tea that |
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[TAG363]I remember growing up and wondering why all the adults were obsessed with coffee. It smelled weird, was usually too hot to drink, and was an awful color. But I |
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[TAG364]Espresso is one of the most popular ways to drink coffee worldwide. It’s a small, concentrated drink that forms the base of many popular drinks like lattes. |
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[TAG365]Coffee shops keep getting more and more pricey as time goes on. You're not alone if you find yourself constantly taken aback by the total cost of your daily |
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[TAG366]If you’re always looking for the healthiest way to indulge in treats, like your morning Starbucks run, you’ve probably tried Starbucks coconut milk. It is the |
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[TAG367]If you’re vegan, you know that ordering at coffee shops can be tricky. Don’t worry, though—Dutch Bros has you covered. Dutch Bros offers a variety of vegan |
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[TAG368]Do you love the refreshing feeling of drinking a minty beverage? You’re not alone, and science has answers as to why. The menthol in minty flavors tricks the |
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[TAG369]Shrimp is my favorite seafood, as it has a sweet and salty taste and goes well with almost any meal or side dish. But is shrimp healthy and how many carbs does |
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[TAG370]Grapes are surprisingly nutrient-dense. It contains ample vitamin C, vitamin K, calcium and potassium. The seeds are also edible and packed with antioxidants, |
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[TAG371]If you’ve ever wondered what kind of espresso machine one of the most popular coffee chains in the world uses, we're here to give you the low down on |
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[TAG372]If you’re one of the many people who are either caffeine sensitive, cutting caffeine for pregnancy, or even just looking for a less aggressive pick-me-up, you |
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[TAG373]Whether you have an early class in the morning or need to stay up late at night writing a paper, you likely need loads of coffee to keep going. This is |
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[TAG374]If you’re a fan of brownies and rich espresso, you’re going to love the Brownie Drink at Starbucks! Here is everything you need to know about what to expect, |
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[TAG375]Is egg salad keto friendly? Let's find out if this easy and creamy dish can be enjoyed by people on keto. What Is Egg Salad? An egg salad is a dish made of |
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[TAG376]Kale is a popular vegetable and superfood. But is kale keto friendly? Let's see if it can be a keto diet staple. Continue reading to find out! What Is Kale? |
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[TAG377]Mayo is a popular and versatile sauce that gives food texture and flavor. However, is mayo keto friendly? Let's find out below! What Is Mayo? Mayo is the |
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[TAG378]Is celery keto friendly? Let's find out if this leafy green vegetable can be enjoyed while on the keto diet. What Is Celery? Celery is a vegetable that belongs |
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[TAG379]Agave is a natural sweetener and is one of the many alternatives to sugar. But is agave keto friendly? Continue reading to find out. What Is Agave? Agave syrup, |
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[TAG380]Do you love cucumbers and is wondering, "is cucumber keto friendly?" then you've come to the right place! Find out if you can enjoy these vegetables while on |
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[TAG381]Green tea is known for its health benefits. But is green tea keto friendly? Let's find out if people on keto can also enjoy this tea's benefits. What Is Green |
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[TAG382]Sour cream is popular for its tart flavor and rich, creamy texture. But is sour cream keto friendly? Continue reading to find out! What Is Sour Cream? Sour |
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[TAG383]Hidden Valley Ranch dressing is a very popular sauce. But is Hidden Valley Ranch dressing keto friendly? Let's find out! What Is Hidden Valley Ranch Dressing? |
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[TAG384]Avocado oil is a nutritious and easy to use oil. And a lot of people on keto are curious, "is avocado oil keto friendly?". Continue reading below to find out! |
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[TAG385]Propel Water is a famous sports drink by Gatorade. And people are curious, is Propel Water keto friendly? Continue reading to find out! What Is Propel Water? |
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[TAG386]Strawberry is a very well-loved fruit. But is strawberry keto friendly? Read more to find the answer. What Is A Strawberry? A Strawberry is widely known and |
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[TAG387]If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your.. |
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[TAG388]Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch |
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[TAG389]Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything. |
