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10-26-2011, 02:12 AM #38
hey guys I'm trying keto for the first time and was wondering if i was on the right track,heres my diet plan
meal 1 @ 5am..2 egg omelette,bacon
meal 2 @ 7am..25-30 almonds(un salted)
meal 3 @ 10am...tin of tuna,1 cup of steamed broccoli,1 slice of full fat cheese
meal 4 @ 1pm...2 beef sausage,30 grams of baby spinach
meal 5 @ 3-4 pm...tuna steak(350-400grams) 1 cup steamed broccoli
snack on some more nuts post work out,thanks for any info in advance guys ! ! !
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09-14-2013, 12:34 AM #39
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03-19-2024, 12:34 PM #48
One of the big misconceptions about "keto" is that it is a specific diet on which you must eat specific foods. Ketones are one of the four energy substrates your body can burn, the others being carbohydrate, fatty acids/triglycerides, and lactate. Ketosis results when carbohydrates are restricted, either intentionally or due to circumstance, and you must shift to burning exogenous (taken in) or endogenous (body stores) fat. Keto is all about the ratio of macros and the total amount of carbohydrate, not the source of those nutrients. Sure you can get into ketosis living on deep fried bacon and deli meat, but there are actually many approaches. You can follow Mediterranean keto, paleo keto, whole foods keto, even vegan keto. What makes it "keto" is reducing sugars and starches to the point that your body starts to produce ketones, which is usually less than 50g of carbohydrate per day, not counting fiber. Initially it takes your body about 6-8 weeks to make the switch from burning primarily carbs to primarily fats (about the half-life of your mitochondria) and during the first few weeks you may feel drained or foggy (aka the keto flu) but that passes. Keto has many potential benefits beyond body composition, but it is not a magic bullet. My personal best results have come from cycling ketosis with moderate carbohydrate intake. I usually target two weeks in mild to moderate nutritional ketosis (1.0 - 2.5 mM) followed by 2-3 days (my weekends off of work) at 150-200 g carb/day, which kicks me out of ketosis for a few days. I would compare this to a cutting phase as ketosis probably isn't the best for a bulking phase. I will also come out of ketosis when I have an event like a 10K run where the extra carbs are helpful. There is a lot of misinformation out there about "keto" often due to poorly planned and executed ketogenic diets, including that ketosis sacrifices muscle. Yes, your body can and does convert some amino acids into glucose through a process called gluconeogenesis, but it doesn't start with active muscle. Excess free amino acids from the blood go first, followed by a clean up of old and/or damaged proteins (auto****y). As long as you take in adequate protein and calories, and continue to work out, your heart and skeletal muscle are safe. Where some people freak out is that your glycogen stores decrease which also takes some water, making the muscles look flat. Rest assured, your body will maintain adequate glycogen stores and your muscles will plump back up when you resume taking in more carbohydrates. Keto isn't for everyone, nor should it be a zealous way of life, but it is a tool for achieving certain results in body composition and health. When applied properly, it can be a valuable adjunct. As always, check with a qualified medical professional before making any major changes to your nutrition or exercise.
P.S. I have not idea why the one word was partially censored as it is the medical term for the body recycling its own tissues.Last edited by GravelMn; 03-19-2024 at 12:43 PM.
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