Edinburgh Marathon Day 61 MAF Training

By Suzanne Anderson March 3, 2024 17 mins read 28 Views

Plunge into the dark side of endurance on day 61. 17 miles of battling inner demons & finding untapped strength. Not just a run, but a dance with the dark. Ready? #edinburghmarathon #maftraining #hybridathlete https://youtu.be/QAiNKMoDlUg?si=n2JhPClMctNH34Bd

By: Steven Chasing Goals
Title: Edinburgh Marathon Day 61 MAF Training
Sourced From: ketogenicendurance.com/2024/03/03/edinburgh-marathon-day-61-maf-training/
Published Date: Sun, 03 Mar 2024 17:50:51 +0000

Frequently Asked Questions

Is keto right to you?

Investigating what is "right" for you and your journey means making a deliberate choice to ask hard questions and do your research. The keto diet has been around since the beginning and is still popular today. It is believed that it offers many health benefits, not just weight loss.

Ask yourself, what are my health goals? Do you want to lose weight? Improve your mental clarity? Balance your gut microbiome. While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This forces our bodies into a biochemical process known as nutritional Ketosis. Our bodies use fat as an energy source, instead of sugar and glucose. It might seem hard initially to adhere strictly to this limit of carbs, but it will get easier as you become more comfortable with it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

You can make keto a sustainable diet if you have the right nutrition intake. If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

What happens when you cheat 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 can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

These issues are not the only ones. It is common for people who "cheat" on keto to experience digestive discomfort like constipation and diarrhea as a result of their high-carb diet. Although these symptoms may be temporary, they can cause discomfort and disruption. Intense cravings for cheat meals can cause severe deprivation and subsequent binging of high-carb foods. This can make it difficult to stick to the keto diet.

Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.

What is the difference between lazy keto and keto?

To understand which one is best for you, it's important to know the difference between lazy and keto. The traditional ketogenic diet is higher in fats and moderate in protein, but lower in carbs. This can help with weight loss, energy regulation, mental clarity, and other benefits. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Contrary, lazy keto doesn't pay much attention to exact macronutrient tracking. Instead it emphasizes a simple lower-carb model that includes fewer restrictions on food choices while still reaping all the benefits of traditional keto diets, such as weight loss and better appetite control. It is often used as a starting point for people who are new to keto.

Keto takes hours to research recipes that conform to dietary protocols. The process is also very precise and efficient over time, as carb intake drops and fat consumption rises. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.

The traditional ketogenic diets are intense, but highly beneficial. Lazy keto offers an alternative to this approach.

What is a suggested lazy keto diet for beginners?

Starting your keto journey can be exciting, but daunting. It's easy to become overwhelmed by all the books, websites, and nutrition advice out there. The "lazy keto diet", is a great option.

Rather than tracking every detail of your macros, a lazy keto diet focuses on reducing net carbohydrate intake to 25-50 grams daily to enter and stay in a state of ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.

You can basically eat a lazy ketogenic lifestyle, which means you don't need to track macros. Instead, you choose whole low-carb foods such as meats, eggs dairy products, nuts and seeds. However, starchy carbohydrates and added sugars are not allowed.

This could be the best option for those who want to make low-carb diets easy without giving up on delicious meals and getting important nutrients. Lazy Keto is a great option for people who are just starting out on their health journeys and don't have the time or knowledge to understand keto nutrition plans. It also works well for people who need a break from counting macros every day, but still want to achieve their weight loss goals.

What's a good example of a ketogenic dinner?

Keto diets are easy to follow. Think of it like regular healthy eating, but with a twist. One twist is to eliminate processed carbs and replace them by high-quality oils and fats.

You'll enjoy the numerous health benefits this diet offers, such as improved energy, cognitive performance and better digestion. You'll also be able enjoy delicious, high-quality meals made with great-tasting ingredients.

So what does an example of a tasty ketogenic meal look like? This could be grilled salmon served over fresh Kale with parmesan cheese and paired with roasted cauliflower drizzled with olive oil. Finished off with freshly cut herbs. It could be an omelet filled with bacon bits, bell peppers and cheese, all cooked in your favorite buttery spread.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! Go ahead, get in the kitchen! Explore new flavours and try healthy recipes to improve your quality of life.

Can I consume alcohol while on the keto diet?

It is sensible to ask yourself what you can do and not do when you are following the keto diet. It is important to be mindful when you consume alcoholic drinks.

The answer is - it depends. There are many alcoholic beverages that are not keto-friendly. Some are better suited to this diet than others. It is dependent on factors like sugar levels, carbohydrate content, and even type of alcohol that a drink's consumption will have an effect on how much you are able to consume.

You need to make wise choices and be aware that even though an alcoholic beverage may not have visible carbs, it doesn't necessarily mean that it's compatible with keto. It might increase your blood sugar levels. Before making a decision, you should consider other factors, such as calories.

Moderation is important for alcohol consumption on a low-carb lifestyle to maximize its benefits while avoiding potential drawbacks that could hamper your weight loss and fitness.

Information is key to making better decisions. Make sure you pay close attention before you decide to drink a low carb beverage.

Statistics

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)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)

External Links

How To

Common Mistakes to Avoid on a Ketogenic Diet

To ensure success with a ketogenic diet, it is important to do so correctly. Unfortunately, people still make many common mistakes when beginning their ketogenic journey, which can drastically affect their progress.

It is important to pay attention to what you eat and how much. Poor choices of carbs or too much fat can cause weight gain and lower ketone levels. It's important that you monitor your carbohydrate intake, fat, as well as protein for each meal.

Hidden carbs can be a real problem if you happen to ingest them. Hidden carbs can be found in processed meats, parmesan cheese and other seemingly innocent foods. It's crucial to carefully read labels. Also, be wary when eating out, as restaurant meals often exceed recommended carb limits due to added sauces or starches like rice or potatoes.

It can be a problem to stick to a ketogenic diet if you do not drink enough water. During ketosis the body needs lots of fluids, especially during the induction phase. It also has to adjust to fasting. This simple rule can lead to side effects such as fatigue, headaches, and muscle cramps. It is easy to avoid by staying hydrated.

Remember, you can't expect miracles overnight. It takes time for the body to fully adapt to burning fats instead of glucose, so remain patient with yourself as you become part of the "keto community"! Keep track of your progress to stay motivated, but appreciate that the process will take some time - so don't give up!

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