Enroll Now!

Dream body Blueprint for Men | Madhukar Soma

Wishlist Share
Share Course
Page Link
Share On Social Media

Course Content

Welcome

  • Introduction V
    03:53
  • Vision & Mission V
    00:28
  • Problems we men face OX
    00:00
  • The theory & Science behind the MAD lifestyle V
    01:01
  • Holistic Benefits of MAD Lifestyle V
    02:35

All about Insulin

Pancha Sutras

#1 Mindset, Role of Positive Mindset during Keto Diet
Maintaining a positive mindset is crucial when adopting a keto lifestyle. Here are some key points to help you cultivate and sustain a positive mindset: 1. Set realistic goals: Begin by setting realistic and achievable goals for yourself. Focus on the process rather than solely on the outcome. Celebrate small victories along the way, such as sticking to your daily carbohydrate limit or trying out new keto recipes. 2. Educate yourself: Gain knowledge about the keto lifestyle and understand how it benefits your body. Learn about the science behind ketosis, the health benefits associated with it, and how it can positively impact your well-being. This knowledge will help you stay motivated and committed to the lifestyle. 3. Embrace the benefits: Recognize and appreciate the positive changes that come with the keto lifestyle. These can include increased energy levels, improved mental clarity, reduced inflammation, weight loss, and stable blood sugar levels. Focusing on these benefits will boost your motivation and reinforce your positive mindset. 4. Surround yourself with support: Connect with like-minded individuals who are also following the keto lifestyle. Join online communities, forums, or social media groups where you can share experiences, ask questions, and find encouragement. Having a support system can make the journey more enjoyable and provide you with additional motivation. 5. Practice self-care: Prioritize self-care activities that promote a positive mindset. Engage in regular exercise, get enough sleep, practice stress management techniques like meditation or deep breathing exercises, and indulge in activities that bring you joy and relaxation. Taking care of your overall well-being will help you maintain a positive outlook. 6. Focus on non-scale victories: While weight loss may be one of your goals, remember that there are numerous other benefits to the keto lifestyle. Celebrate non-scale victories, such as improved sleep quality, increased stamina during workouts, better digestion, or clearer skin. These victories are equally important and contribute to your overall well-being. 7. Practice gratitude: Cultivating a sense of gratitude can significantly impact your mindset. Take a moment each day to reflect on the positive aspects of your life and express gratitude for them. This practice can help shift your focus away from any challenges and keep you motivated on your keto journey. Remember, maintaining a positive mindset is a continual process. Embrace the lifestyle changes, stay persistent, and be kind to yourself throughout the journey.

#2 Water, Role of hydration during Indian Keto MAD Diet
Hydration plays an essential role during the keto diet, just as it does in any other dietary approach. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to shift the body into a state of ketosis, where it primarily burns fat for fuel instead of carbohydrates. During ketosis, the body produces ketones, which are used as an alternative energy source. Here's how hydration is important during the keto diet: Fluid balance: When you follow the keto diet, your body may experience changes in fluid balance due to reduced carbohydrate intake. Carbohydrates are stored in the body as glycogen, and each gram of glycogen is stored with approximately 3 grams of water. As glycogen stores deplete on a low-carb diet, water is released, and you may experience initial water weight loss. This can lead to increased urination and potentially a higher risk of dehydration. Therefore, it's important to stay adequately hydrated to maintain fluid balance. Electrolyte balance: Electrolytes are minerals in the body, such as sodium, potassium, and magnesium, that help regulate fluid balance, nerve function, and muscle contractions. On a ketogenic diet, there is a decrease in insulin levels, which can cause increased excretion of electrolytes through urine. This can potentially lead to electrolyte imbalances and symptoms like muscle cramps, fatigue, and headaches. Adequate hydration and electrolyte intake, either through food or supplements, can help prevent these imbalances and associated symptoms. Digestive health: The keto diet may affect digestion, as it often involves consuming fewer fibrous carbohydrates. Adequate hydration is important for maintaining regular bowel movements and preventing constipation, a common issue when dietary fiber is reduced. Drinking enough water and incorporating low-carb, high-fiber foods such as vegetables, nuts, and seeds can help support digestive health during the keto diet. To ensure proper hydration during the keto diet, here are some tips: Drink plenty of water: Aim to drink enough water throughout the day to stay hydrated. The exact amount varies depending on factors such as activity level, climate, and individual needs. A general guideline is to consume at least 8 cups (64 ounces or about 2 liters) of water per day. Monitor urine color: Pay attention to the color of your urine as an indicator of hydration status. Ideally, your urine should be a pale yellow color. Dark yellow or amber urine may indicate dehydration. Include electrolytes: Since the keto diet can lead to increased excretion of electrolytes, consider adding foods rich in electrolytes to your diet. Foods like avocados, leafy green vegetables, nuts, and seeds are good sources of potassium and magnesium. You can also consider using electrolyte supplements or drinking sugar-free electrolyte beverages to maintain electrolyte balance. Remember that individual hydration needs may vary, so it's essential to listen to your body and adjust your fluid intake accordingly.

#3 Fasting, Role of fasting during MAD Diet
Fasting can play a complementary role in a ketogenic diet by enhancing its effects and providing additional benefits. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to induce a metabolic state called ketosis. During ketosis, your body primarily relies on fat for fuel instead of carbohydrates. Here's how fasting can support a ketogenic diet: 1. Accelerating Ketosis: Fasting can help deplete your glycogen stores faster, which are your body's stored form of carbohydrates. By doing so, it can expedite the transition into ketosis. When your glycogen stores are depleted, your body starts breaking down fat for energy, leading to the production of ketones. 2. Increasing Fat Burning: Combining fasting with a ketogenic diet creates an environment where your body is continuously burning stored fat for fuel. During fasting, insulin levels decrease, and the hormone glucagon increases. This hormonal shift promotes fat mobilization and enhances the utilization of fatty acids for energy. 3. Appetite Control: Fasting can help regulate appetite by stabilizing blood sugar levels and reducing hunger hormone fluctuations. By suppressing hunger pangs, fasting makes it easier to maintain the calorie deficit necessary for weight loss on a ketogenic diet. 4. Improved Insulin Sensitivity: Fasting has been shown to enhance insulin sensitivity, which is beneficial for those following a ketogenic diet. Improved insulin sensitivity means your body can more effectively utilize the limited carbohydrates you consume while minimizing insulin spikes. 5. Increased Autophagy: Autophagy is a cellular process that involves the recycling and removal of damaged or dysfunctional components. Fasting triggers autophagy, which can help improve cellular health, promote longevity, and have potential benefits for various health conditions. 6. Enhanced Weight Loss: Combining a ketogenic diet with intermittent fasting can lead to greater weight loss compared to either approach alone. The synergistic effects of both strategies help optimize fat burning and create a more pronounced caloric deficit. While fasting can offer advantages, it's essential to approach it with caution and ensure it aligns with your health and individual needs. If you're considering incorporating fasting into your ketogenic diet, it's advisable to consult with a healthcare professional or a registered dietitian to determine the most suitable approach for you. They can provide personalized guidance based on your specific goals, health status, and lifestyle.

#4 Food, Role of Healthy food during Keto Diet
During a keto diet, healthy food plays a crucial role in supporting the overall success and benefits of the diet. The keto diet is a low-carb, high-fat diet that aims to shift the body's metabolism into a state of ketosis, where it primarily burns fat for fuel instead of carbohydrates. Here's how healthy food contributes to a keto diet: 1. Maintaining Ketosis: To maintain ketosis, it's essential to restrict carbohydrate intake and consume moderate amounts of protein. Healthy food choices that are low in carbs include non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower), avocados, nuts and seeds, berries (in moderation), and certain dairy products (e.g., full-fat cheese, butter). 2. Providing Essential Nutrients: While on a keto diet, it's important to ensure you're getting all the essential nutrients. Opt for nutrient-dense foods that are rich in vitamins, minerals, and antioxidants. Include a variety of low-carb vegetables to obtain fiber, vitamins, and minerals. Choose healthy fats such as avocados, olive oil, coconut oil, and fatty fish like salmon, which provide omega-3 fatty acids. 3. Sustained Energy and Satiety: Healthy fats are a significant component of the keto diet. They provide a concentrated source of energy, help you feel full and satisfied, and support various bodily functions. Incorporate healthy fats from sources like avocados, nuts, seeds, and oils to maintain energy levels throughout the day. 4. Promoting Overall Health: The keto diet, when done in a healthy manner, can have various health benefits. By choosing nutrient-rich, whole foods, you provide your body with the necessary fuel to function optimally. Additionally, the diet has been shown to promote weight loss, improve insulin sensitivity, and reduce inflammation in some individuals. 5. Supporting Long-Term Success: A sustainable keto diet relies on incorporating healthy food choices to meet your nutritional needs. By focusing on whole, minimally processed foods, you can adhere to the diet for an extended period and potentially experience the desired outcomes. Remember that while healthy food is essential, the keto diet may not be suitable for everyone. It's important to consult with a healthcare professional or registered dietitian before making any significant dietary changes, especially if you have any underlying health conditions. They can provide personalized guidance and ensure you're following the diet safely and effectively.

Carbs
Carbohydrates, often referred to as carbs, are one of the three macronutrients found in food, alongside proteins and fats. Carbohydrates are a primary source of energy for the body and are necessary for various bodily functions. However, in the context of a ketogenic diet, the goal is to restrict carbohydrate intake to induce a state of ketosis, where the body primarily burns fat for fuel. Here's some information about carbs in relation to the keto diet: Carbohydrate Restriction: The keto diet typically requires a significant reduction in carbohydrate intake. The specific carbohydrate limit may vary, but it is generally recommended to consume fewer than 50 grams of net carbs per day (net carbs = total carbs minus fiber). Promoting Ketosis: When carbohydrate intake is limited, the body depletes its glycogen stores and transitions to burning fat for energy. This metabolic state is known as ketosis and is the primary goal of the keto diet. By restricting carbs, the body produces ketones, which serve as an alternative energy source. Types of Carbs: Not all carbs are equal in terms of their impact on blood sugar and insulin levels. In a keto diet, it's important to focus on consuming mainly complex carbohydrates while minimizing or avoiding simple sugars and refined grains. Complex carbohydrates are found in non-starchy vegetables, nuts, and seeds, which generally have a lower impact on blood sugar. Glycemic Index: The glycemic index (GI) is a scale that ranks carbohydrates based on how they affect blood glucose levels. Foods with a high GI, such as sugary foods and refined grains, tend to cause rapid spikes in blood sugar levels. On the other hand, low-GI foods like non-starchy vegetables and some berries have a smaller impact on blood sugar and are generally preferred on a keto diet. Net Carbs: Net carbs refer to the total grams of carbohydrates minus the grams of dietary fiber. Fiber is a type of carbohydrate that the body cannot digest, so it does not significantly impact blood sugar levels. On a keto diet, net carbs are often tracked instead of total carbs since fiber is subtracted from the total carb count. It's important to note that while the keto diet requires carbohydrate restriction, not all individuals may need to follow a strict ketogenic approach. The appropriate amount of carbs for optimal health and well-being can vary depending on factors such as activity level, metabolic health, and personal preferences.

Fats
Healthy fats are an important component of a balanced diet and play several vital roles in supporting overall health. Here are some examples of healthy fats: Avocados: Avocados are rich in monounsaturated fats, which are heart-healthy and can help lower bad cholesterol levels. They also provide fiber, vitamins (such as vitamin K, vitamin C, and several B vitamins), and minerals (such as potassium). Nuts and Seeds: Almonds, walnuts, cashews, chia seeds, flaxseeds, and hemp seeds are all excellent sources of healthy fats. They contain a mix of monounsaturated and polyunsaturated fats, along with fiber, protein, vitamins, and minerals. Fatty Fish: Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 fatty acids have been associated with numerous health benefits, including improved heart health, brain function, and reduced inflammation. Olive Oil: Extra virgin olive oil is a staple of the Mediterranean diet and is a great source of monounsaturated fats. It contains antioxidants and anti-inflammatory compounds that can support heart health and protect against chronic diseases. Coconut Oil: Coconut oil is a saturated fat, but it consists mainly of medium-chain triglycerides (MCTs). MCTs are quickly metabolized by the body and can be a readily available source of energy. However, it's worth noting that while coconut oil can be included in moderation, it is high in saturated fat, so portion control is important. Nut Butter: Natural nut butter, such as almond butter or peanut butter, can be a nutritious source of healthy fats. Look for options without added sugars or hydrogenated oils. It's important to remember that while healthy fats have several benefits, they are also calorie-dense. Therefore, portion control is essential to maintain a healthy balance within your overall diet.

Protein
Healthy protein sources are an essential part of a balanced diet as they provide the building blocks for tissues, enzymes, hormones, and other molecules in the body. Here are some examples of healthy protein sources: 1. Lean Meat: Skinless chicken breast, turkey breast, lean cuts of beef (e.g., sirloin, tenderloin), and pork loin are good sources of high-quality protein. They are relatively low in fat compared to other cuts of meat. 2. Fish and Seafood: Fatty fish such as salmon, mackerel, sardines, and trout are not only excellent sources of protein but also provide omega-3 fatty acids, which are beneficial for heart health. Other seafood options like shrimp, scallops, and cod are also rich in protein. 3. Eggs: Eggs are a complete protein source, meaning they contain all the essential amino acids your body needs. They are versatile and can be prepared in various ways, such as boiled, scrambled, or in omelets. 4. Dairy Products: Greek yogurt, cottage cheese, and low-fat or skim milk are protein-rich dairy options. They also provide calcium and other essential nutrients. However, if you're following a strict keto diet, be mindful of the carbohydrate content in dairy products and choose full-fat options. 5. Legumes and Beans: If you're not following a strict keto diet, legumes and beans like lentils, chickpeas, black beans, and kidney beans are healthy sources of protein. They are also high in fiber and other beneficial nutrients. 6. Tofu and Tempeh: Tofu and tempeh are plant-based protein sources commonly used in vegetarian and vegan diets. They are made from soybeans and provide a good amount of protein along with other nutrients. 7. Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds, flaxseeds, and hemp seeds are examples of nuts and seeds that contain protein. They also provide healthy fats, fiber, and various vitamins and minerals. 8. Quinoa: Quinoa is a pseudocereal that is high in protein and contains all the essential amino acids. It is a suitable option for vegetarians and vegans looking for plant-based protein sources. Remember that the protein needs vary depending on factors like age, sex, activity level, and overall health. It's important to consume a variety of protein sources to ensure you're getting a balanced intake of amino acids and other nutrients.

#5 The secret formula of MAD

MAD Kit

Other secret ingredients

All in a day on MAD

Conclusion & a never give up attitude
In conclusion, adopting a healthy and balanced approach to the keto diet by incorporating nutritious food choices is crucial for achieving success and reaping the benefits of this dietary approach. By focusing on low-carb, nutrient-dense foods and maintaining a state of ketosis, you can support your overall health, sustain energy levels, and potentially achieve your desired goals. However, it's important to remember that any diet or lifestyle change can come with challenges and setbacks. It's essential to cultivate a never give up attitude when pursuing your health and wellness goals. Here are a few key points to keep in mind: 1. Persistence: It's normal to encounter difficulties or experience setbacks along the way. Stay persistent and committed to your goals, even when faced with challenges. Embrace a mindset that acknowledges setbacks as opportunities to learn and grow, rather than as reasons to give up. 2. Adaptability: Be open to adjusting your approach and strategies as needed. What works for one person may not work for another. Listen to your body, experiment, and make necessary modifications to your diet or lifestyle to find what works best for you. 3. Support System: Surround yourself with a supportive network of family, friends, or professionals who can offer guidance, motivation, and encouragement. Having a strong support system can make a significant difference in your journey. 4. Mindset: Cultivate a positive mindset and focus on the progress you've made rather than dwelling on setbacks or perceived failures. Celebrate small victories along the way and remind yourself of your ultimate goals and the reasons behind your desire for a healthier lifestyle. 5. Seek Professional Guidance: If you're feeling overwhelmed or struggling to stay motivated, consider seeking guidance from a healthcare professional, registered dietitian, or a mental health expert. They can provide personalized support, advice, and strategies to help you overcome obstacles and maintain a positive attitude. Remember, a never give up attitude is key to achieving long-term success in any endeavor, including your health and wellness journey. Stay committed, resilient, and motivated, and you'll be better equipped to overcome challenges and reach your goals.

FAQ
Here are 20 frequently asked questions (FAQs) about the Indian keto MAD diet: 1. What is a keto diet? ChatGPT A ketogenic diet, often referred to as a keto diet, is a low-carbohydrate, high-fat diet that has been used for various purposes, including weight loss, improved metabolic health, and increased mental clarity. The primary goal of a keto diet is to shift the body's metabolism into a state called ketosis. Typically, the human body primarily relies on carbohydrates as its main source of energy. However, by drastically reducing carbohydrate intake and increasing fat consumption, the body is forced to adapt and switch its fuel source to fat. This metabolic adaptation leads to the production of ketones in the liver, which are molecules that serve as an alternative energy source for the body and the brain. Here are the key principles of a standard ketogenic diet: Low Carbohydrate Intake: The intake of carbohydrates is significantly restricted, typically to around 20-50 grams per day, or even lower in some cases. This restriction aims to deplete the body's glycogen stores and reduce blood sugar and insulin levels. High Fat Consumption: The majority of calories in a keto diet come from healthy fats such as avocados, nuts and seeds, coconut oil, olive oil, butter, and fatty cuts of meat. Fat intake usually accounts for around 70-75% of total calories. Moderate Protein Intake: Protein intake is moderate and should be consumed in adequate amounts to support bodily functions and prevent muscle loss. Protein sources can include meat, poultry, fish, eggs, and plant-based options like tofu and tempeh. Ketosis: The primary objective of a keto diet is to achieve and maintain a state of ketosis. Ketosis occurs when the body starts using ketones derived from fat as its primary source of fuel instead of glucose from carbohydrates. This metabolic state is characterized by elevated levels of ketones in the blood. It's important to note that the specific macronutrient ratios and daily carbohydrate limits may vary depending on individual needs, goals, and health conditions. Some individuals may opt for variations of the keto diet, such as the targeted ketogenic diet (TKD) or the cyclical ketogenic diet (CKD), which involve strategic carbohydrate intake around workouts or specific periods. If you're considering a ketogenic diet, it's advisable to consult with a healthcare professional or registered dietitian who can provide personalized guidance, monitor your progress, and ensure the diet is safe and appropriate for your individual circumstances. 2. How does a keto diet work? A keto diet, short for ketogenic diet, works by altering the macronutrient composition of your diet to induce a metabolic state called ketosis. Ketosis is a natural metabolic process in which your body shifts from primarily using glucose (from carbohydrates) as its main source of fuel to using ketones (from fat). Here's how a keto diet works: Low Carbohydrate Intake: A typical keto diet involves significantly reducing your carbohydrate intake. Typically, carbohydrate intake is limited to around 20-50 grams per day, although the exact amount may vary depending on individual needs and goals. By limiting carbohydrates, you reduce the availability of glucose, which forces your body to look for alternative fuel sources. Increased Fat Intake: To compensate for the reduction in carbohydrates, a keto diet emphasizes consuming higher amounts of healthy fats. This can include sources like avocados, nuts, seeds, olive oil, coconut oil, and fatty cuts of meat. The increased fat intake provides a steady supply of energy and ensures you're consuming enough calories. Moderate Protein Intake: While protein is an important part of a keto diet, it's generally consumed in moderate amounts. Consuming too much protein can potentially interfere with ketosis, as excess protein can be converted into glucose through a process called gluconeogenesis. Moderate protein intake helps maintain muscle mass and supports other vital functions in the body. Ketosis and Fat Adaptation: With limited carbohydrate intake, your body starts to deplete its glycogen stores, which are stored glucose in the muscles and liver. As glycogen stores become depleted, the body begins to break down fat into ketones through a process called ketogenesis. Ketones, including beta-hydroxybutyrate (BHB), acetoacetate, and acetone, become the primary source of fuel for your body and brain. Benefits and Effects: Once you enter ketosis and become fat-adapted, there are several potential benefits. These can include weight loss, improved insulin sensitivity, increased satiety, enhanced mental clarity, and stable energy levels. Some individuals may also experience a reduction in inflammation and improved lipid profiles (e.g., lower triglycerides and higher HDL cholesterol). 3. What foods can I eat on a keto diet? On a keto diet, the primary focus is on consuming foods that are low in carbohydrates and high in healthy fats. Here's a list of foods that you can eat on a keto diet: Meat: Lamb, chicken, turkey, bacon, and other unprocessed meats are suitable choices. Opt for organic and grass-fed varieties whenever possible. Fish and Seafood: Salmon, trout, tuna, mackerel, shrimp, crab, and other fatty fish are excellent sources of healthy fats and protein. Eggs: Eggs are a versatile and nutritious food that can be consumed in various ways, such as boiled, scrambled, or as omelets. Non-Starchy Vegetables: Leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, bell peppers, asparagus, and other low-carb vegetables can be included in moderate amounts. Healthy Fats and Oils: Avocado, avocado oil, coconut oil, olive oil, butter, ghee, and other healthy oils are beneficial for cooking and adding flavor. High-Fat Dairy: Full-fat cheese, cream, sour cream, and Greek yogurt (in moderation) are suitable options. Be mindful of lactose content in dairy products. Nuts and Seeds: Almonds, walnuts, macadamia nuts, chia seeds, flaxseeds, and other low-carb nuts and seeds are rich in healthy fats and fiber. Berries (in moderation): Strawberries, blueberries, raspberries, and blackberries can be consumed in limited amounts due to their lower carbohydrate content compared to other fruits. Sweeteners (in moderation): Stevia, erythritol, monk fruit, and other low-carb sweeteners can be used sparingly to add sweetness to your dishes. Beverages: Water is the best choice. You can also enjoy unsweetened tea, coffee (with minimal additives), and sparkling water. Avoid sugary drinks, fruit juices, and most alcoholic beverages. It's important to note that portion sizes and individual carbohydrate tolerance may vary. To maintain ketosis, it's crucial to track your carbohydrate intake and stay within the recommended range, typically around 20-50 grams of net carbs per day. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and ensure you're following the diet correctly. 4. What foods should I avoid on a keto diet? 5. How many carbohydrates can I consume on a keto diet? 6. Can I eat fruit on a keto diet? 7. Can I consume dairy products on a keto diet? 8. How much protein should I eat on a keto diet? 9. What are the primary sources of fat on a keto diet? 10. Can I drink alcohol on a keto diet? 11. How long does it take to enter ketosis? 12. What are the potential side effects of the keto diet? 13. Can I exercise while on a keto diet? 14. Can a keto diet help with weight loss? 15. Are there any health benefits associated with a keto diet? 16. Is the keto diet suitable for everyone? 17. How do I track my macronutrient intake on a keto diet? 18. Can I follow a vegetarian or vegan keto diet? 19. Can I follow a keto diet while pregnant or breastfeeding? 20. What should I do if I'm not seeing the desired results on a keto diet? Remember that these answers are general, and it's always recommended to consult with a healthcare professional or registered dietitian for personalized advice and guidance when starting a new diet.

Disclaimer

Downloadables & tools ???

Connect

Student Ratings & Reviews

No Review Yet
No Review Yet