It is normal to have keto flu in the starting days of the diet. Stay hydrated, hydration is most important as we lose electrolytes. Can take electrolyte supplements. Get some
Our body functions really well on carbohydrates. When it switches to fat burning, it becomes less efficient at making energy. First few days of starting a keto diet, you may
It is an effective tool for weight loss. Helps to control your blood sugar levels, reduces acne, and may increase insulin sensitivity. Helps for successful management of a number of
Roti is made up of wheat which contains lots of carbs. In keto diet, it is recommended to have low carb food. To have the body shift from carbs to
No, one can have non-veg food, if you are eating so. One can have fish, chicken, eggs, milk, fish oil etc. You can enjoy your favorite non-veg recipe. If one
Our body always needs to have some kind of physical activity. It is always beneficial to do exercise. Physical activity is most important for anybody. It is recommended to do
Yes. Lots of studies support that keto diet helps to improve insulin sensitivity. So, it is safe to do keto for a diabetic person. Keto diet is a low carb
It is observed people have constipation after starting a keto diet. But you can anyway get rid of it by doing the following tricks: Drink plenty of water. Have lots
You can eat fruits which are low in carbohydrate e.g. berries, Avocado, gooseberry, guava[white/pink], lemon, muskmelon, peach, papaya, watermelon and starfruit. Fruits to avoid- High carbohydrate fruits: Mango, jackfruit, grapes,
No, as our focus is more on fat loss. We normally don’t have muscle loss. In a keto diet we have to eat more fats and low carbs. The body
Keto diet suggests to have high good quality fats like we get from eggs, fish, seeds, nuts and low carbs, moderate protein. In a low carb diet it is suggested
We can perform strict keto diet for 2-3 months, after this window you may shift to a modified keto diet where we introduce some carbs like vegetables, fruits or millets. The
It actually depends on the weight loss journey you have completed till now. If you have completed 75-80% of weight loss as per the target, then you may start to
Yes. You can do a keto diet if your cholesterol levels are high. We should include good quality fat which includes nuts, seeds, nut butters, avocado, olive oil, fish oil,
Food we usually avoid in keto are high carb containing cereals, biscuits, fruits, beverages, highly processed food, etc. Foods to avoid in keto are follows: Processed meat, Red meat. Ultra-processed
Keto diet is low carb and high fat diet. In keto we reduce intake of carbs like food containing high carbohydrates, food prepared with the help of grains and cereals.
Muscle protein synthesis (MPS) is stimulated by resistance training and protein intake. To stimulate MPS, it is important to consume the appropriate amount of protein following exercise. We give a
Eating before you work was not recommended earlier, but now it has been realized that it’s a must for muscle growth. Pre-workout helps prevent muscles from being torn down for
Bodybuilders should consider eating protein in dinner to support recovery. Try to have food rich in casein protein, its amino acids are released at a slower rate than whey protein
Muscle protein synthesis is a naturally occurring process in which protein is produced to repair muscle damage caused by intense exercise. It is an opposing force to muscle protein breakdown
Post workout meal should be taken within 1 hour after exercise. It should be a combination of carbohydrate (high glycemic index) and protein containing essential amino acids. The benefits of
No, you need other macronutrients also. A study shows that ingesting 15 to 20 grams of protein after the workout maximize the body’s recovery after exercise. And you should consume
Following micro nutrients are important for body building – Magnesium: de-stressing mineral. After a rigorous workout, it’s also important to relax your muscles. It helps to prevents cramps. Vitamin C:
Whey protein is the protein from whey, the watery portion of milk that separates from the curds. It is a protein supplement. Regularly consuming whey protein while also regularly exercising
Protein requirement for healthy adult is 0.8-1 gram per kilogram and 1-1.2 grams per kilogram for an elderly person. The American college of sports medicine recommends 1.2 to 2.0 gm
Animal protein is complete protein. Contain high amounts of leucine. Plant protein can achieve amino acid goals with complimentary proteins. Often contain low levels of leucine. Soy protein isolate and
Greek yoghurt: Often contains approximately double the amount of protein as regular yogurt. Soybeans: Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats
Following Non-veg foods are good source of Protein- Eggs: contain high-quality protein, healthy fats, B vitamins, choline, amino acids( leucine) which is particularly important for muscle gain. Shrimp: Almost pure
The better your workouts, the more muscle you’ll build. Pre workout nutrition doesn’t need to be complicated. You should aim to consume your carb-rich pre workout meal around 15-20minutes before
On a lean bulk, you can’t just pile junk food into your body. Most diets allow a cheat meal once per week but on a bulk you can use those
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders lax about eating a sufficient quantity of vegetables. Bodybuilders should strive to take in five or six
Milk also aid weight gain by helping you to build muscle. Milk provides a mix of protein, carbohydrates and fats. Similar to other dairy products, milk contains both fast- and
Edamame is the term for immature soybeans. These developing beans are found in pods. One cup of frozen edamame provides around 17 grams of protein and 8 grams of fiber.
Many different varieties of beans can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 7 grams of protein
A bowl of cooked soybeans contains 14 grams of protein, healthy unsaturated fats, several vitamins and minerals. Soybeans are good source of vitamin K, iron and phosphorus. When you eat
