Diet After Diet

How do we lose body fat and achieve our ideal physique? ⠀

We gotta get serious about what we put in our body’s. ⠀

Now for the sake of this post we are gonna use the word “diet” but we all know this word isn’t the best representation of the lifestyle change that needs to happen.⠀

When your looking to change your physique and achieve that ideal look we have to go on a “diet.”⠀
Restrict calories (primarily fats & carbs), and increase activity. ⠀

But what happens once we reach your goal? Your done, it’s over, you got back to the way you were eating before or the stay in this restricted state forever?⠀

DEFINITELY NOT!! This is only gonna set you up for disaster and put you down a path of yo-yo dieting.⠀

The “diet” after the “diet” becomes just as, if not MORE important then the “diet” its self.⠀

You must come out of that restricted state properly. One to maintain what you worked so hard for but two so you come back to a place of optimal health.⠀

This can be tricky and take some planning so hiring a coach that can help you properly “reverse diet” could be the difference between you maintain all that hard work or bouncing back to square one. ⠀

But at the end of the day whether you decide to hire someone or not you must remember that once you reach your goal, the “diet” isn’t over. ⠀

You still have A LOT of work to do. And you still need to be diligent about how you come out of the “diet.” ⠀

And the still need the work back towards a place of maintenance. ⠀

Wanna learn more about how to properly “diet” and then come OUT of the diet?! Shoot me a DM!! ⠀

I’d love to chat with you and see if we can set you on the right track towards success!!🙌🏼⠀

Eating Before Bed

Diet ,eating ,  sleeping
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones.
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Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option.
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Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep.
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Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion.
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There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you.
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Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.

Being Healthy Is Habits & Lifestyle.

Habits  , Healthy

Being healthy doesn’t have to be complicated. Often the simplest of things can make the biggest impact. .

Have you ever wondered why things which on paper seem pretty fricking simple actually end up being the hardest things to do.

Walking to a tap filling a glass with water and drinking it a numerous times a day isn’t like trying to climb mount Everest.

Eating a few portions of veggies with every meal isn’t like building and launching a rocket.

Yet still so many people struggle to do them either consistently or at all.

Why?

Well mental resistance to doing new things isn’t unusual.

In all honesty the only way to break through the resistance is to start small and then be disciplined with achieving the small things.

Over time these then become your habits.

Maybe you’re attaching all kinds of negative stories to you about
👉🏻your abilities

👉🏻your worth

All of which can lead to sabotaging behaviours

Maybe you’ve been telling yourself in order for something to be impactful and worth doing it must be fancy and complicated.

Or perhaps you don’t believe the true power of;
👉🏻positive environments
👉🏻laughter

👉🏻working on loving yourself

Maybe your life mission is to try and find a more complicated way of getting healthy.

Maybe in your mind you think healthy means you must live a miserable existence cutting out everything you enjoy

You run with an abundance of
👉do’s, don’ts

👉evil this,evil that

Rather than putting your moderation pants and context hat on and know you don’t need to live like a nun!

Oh and let’s not forget your compelling need to have everything yesterday.

You want fast and easy

I get I really do there’s loads of stuff in my life I would love to happen quicker and without the work but that’s just not real life.

But looking for fancy pills, going on crazy detoxes or other fads hoping for a quick fix is a waste of your time.

What you really need to do is;
🙏🏻Work on your main driver (the mind)
🙏🏻Then make nailing these basics your focus

Is Fasting For Fat Loss A Bad Idea.

Fat loss

Now I know what you’re probably think, “fasting is a great way to lose body fat, of course it’s not a bad idea.”⠀

And yes while science does support that fasting does help mobilize more body fat during that fasting period there is a more deeper reason why it probably isn’t the best idea.⠀

80% of people that are wanting to try fasting or more specifically Intermittent Fasting are wanting to do it because they heard from somewhere that it’s great for fat loss.⠀

These same individuals have never dieted before. They have never tracked food before. And they have zero understanding of what a proper intake of food looks like.⠀

When these people decide to start a fasting protocol in hopes to loss weight they are basically setting them selves up for a horrible relationship with food and a possible eating disorder.⠀

Real quick fasting can go from, “fast & feast” to “starve & binge”.⠀

And mentally this are two TOTALLY DIFFERENT approaches to food.⠀

“Fast & Feast” is controlled restriction with controlled feeding.⠀

“Starve & Binge” is forced restriction with uncontrolled eating.⠀

So if you’re starting your fat loss journey focus more quality food intake, improve macronutrient ratios, eat more micronutrients (veggies), drink more water, & exercise regularly. ⠀

All these things are gonna benefit you way more in the long run then trying to force yourself into restricting all food for 16+ hours. ⠀

Are Oats Gluten Free?

Oats, oatmeal, weightloss

Gluten free oats

Oats are a highly nutritious grain with many health benefits.

They’re a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.

However, you may wonder whether oats and oatmeal contain gluten.

This article explores whether you can include oats in a gluten-free diet.

Gluten is a family of proteins found in grains .Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut.

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.

Pure oats are gluten-free and safe for most people with gluten intolerance.

Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

After consuming lot of different brand of protein supplements I thought why not give a try for natural and homemade protein powder.

I did research and bought all ingredients which are the best source of protein. Ingredients I bought ate below.

1) almond

2) pistachio

3) pumpkinseeds

4) slim milk powder

5) walnut

6) peanuts

7) flex seeds

8) Ashvaganda

How to make it

Take almond, peanut, walnut, pistachio and pumpkin seeds 100gm in a fry pan and roast it till light brown.

And let it cool down. Then take a blender and all the nuts in the blender then 100 gm slim milk powder plus flex seed and add 2 to 5 cardamom for flavour in the blender.

Blend it till it turn to a powder now this is a natural protein powder.

  • You can have this protein powder with a glass of milk
  • It can be included in weight loss diet
  • It can make for a protein rich post-workout snack

Weight loss is process that is incomplete without proteins. Protein is a macronutrient which is the building block of trillions of cells in the human.

Losing Fat But not Weight?

💥💥LOSING FAT BUT NOT WEIGHT?!!💥💥

🙄Probably one the top 3 questions people ask me in the DM is I can’t seem to lose weight.. My body changes but my weight doesn’t seem to budge…”

My response is this situation most of the time is: “So your body is changing, you’re losing fat but you’re not losing weight? Why would you care about your weight when you’re losing fat?!”

But let’s dive a little deeper into it. What are the reasons you’re losing fat but not weight?

First, you probably gained some muscle mass because you started weight training seriously. If you’re gaining muscle mass, you’re going to gain some weight. Awesome weight!! Muscles!!

Water retention is a big one, eating more sodium and or more carbs in a day that usual will cause your body to hold on to water. But heck, who cares about water weight? I certainly don’t and you shouldn’t too!!!!

You ate later at night than usual. This means you’re getting a distorted view on the scale the next morning because there’s still food in your stomach. You shouldn’t care about that because it’s food. It’s not bodyfat.

And lastly, you might need to take a poopoo. Go take a shit and step on the scale again. Boom 1-2-3 lbs lost. Nobody cares about that weight.

Main take-away of this post: The scale is a good progress measurement tool, if you know how to use it. Unfortunately most people don’t know how to use it. You now know.

I hope this was helpful of course as per usual, need help, hit me up on the DM or email!

Much love, Prashant .

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How do I lose weight through diet only?

Many time this question is asked to me by people who are failed in weight loss process and hate doing workout.

When my friend came to me with this same question, I asked her, “What do you mean by diet only?”

And she was very clear about it and said: “Don’t tell me to exercise, I just hate it.”

I wanted to really help her with that, so I told her that, “let us experiment, you are right now 92 Kgs… I am not going to tell you to fast or either to exercise.. but you have to do what I will say”

She happily nodded on this!!

We started in February 2018 ( I know as we maintained Journal), So I will tell here in points summary what we exactly did and how it turned out…

  1. I told to keep patience with this as this will take time and rather going target wise weight losing, we will first check how much weight she can lose by following the things I told her to do!
  2. Then we set her wake up and sleep time with morning and evening rituals.
  3. MORNING RITUAL 
    Wake up at 6
    —> Drink Lemon + Honey water (Full glass)
    —> Toilet time ( I told her even you don’t feel like it, Go as you have to set time for it as well, It’s part of our health)
    —> Drink Beetroot + Tomato Juice (Half glass only = kind of shot glass)
    (After 15 minutes)
    → Drink Aloe vera + Gooseberry juice ( Half glass only = shot glass I mean here)
    → BATH
    → ORANGE JUICE with 2 scoop collagen powder + 2 SUNRISE Eggs 

    Now she felt full !!

  4. I told her not to sleep in noon and do maximum work while moving. As much as possible, do everything using our body… walk while talking over phone… No social media more than 10 min at a time as it let us sit for more time…! And laugh a lot! at least smile if laughing not possible!!
  5. Lunch near 14:30: I included one curd bowl around 250 ml along with One Chapati and green veggies or lentils whatever available with her.. sometimes Red beans, green beans, chickpeas
  6. EVENING RITUAL :
    Near 18:30:: she used to feel hungry, so we decided to have (2 cucumbers + bitter gourd + chlorophyll drops) Green Juice this time!

    Finally in Dinner: near 21:00
    > We decided many things but the thing that has worked is: Soup + 1 scoop collagen powder
    Soup mostly of Bottlegourd! Sometimes mushrooms and pumpkin as well!

  • After dinner she has to prepare for all the veggies and juices she is going to have the other day!!
     

    NOTE: 

     We have a Vegetable and fruit market near us, so these things are easily available on daily basis!! She has to bring all things by walking in there. I used to do the same!

    I already told her to stop thinking about weight loss and enjoy as much as possible! 

    She was the student, so we don’t have to worry about Jobs and working time much!! 

    PROGRESS:

    We checked weight on March 31, 2018:: Progress was:: She was 88 kg
    > She lost 4 kg in 2 months just by following religiously above! 
    > And then she got inspired with one model’s look, and wanted to do some exercise. 
    > We started with 2–5 kg weight training for her and followed the same diet pattern! we used to have a variety of vegetables in diet now!! 
    > On the name of a fruit, I just let her consume Coconut water and nothing else! (Edit: Orange juice as well, I forgot about it)

    We checked weight on May 31, 2018:: Progress was:: 72 kgs.. and yes she was looking quite good!! 

    She used to watch ELLEN show, Kapil show, and Jimmy Fallon show and more to laugh everyday!! I must mention this !! This is a really good thing!! 

    Finally, we checked weight on August 31, 2018:: 64 Kgs (As I was also busy and she too had some examinations, she is a very good student in studies and in life as well I must say this, after all, she put faith on my words)

    Now she is regular with weight training of 5–10 kg thrice a week and she is also doing PRANAYAM regularly in the morning!! 

    One very important thing, we never set the target of losing weight!! We let it just be! 

    See things will work: 
    → If you keep faith
    → If you keep patience 
    → If you are consistent
    → If you don’t worry about the results
    → If you keep stress away
    → If you do include things stage wise rather than once

    PLEASE Keep these things in mind!! Because only you can improve your life, your body, and your soul… Other can only advice!! Put your faith in the right place!! 

    You don’t need to follow this exactly… Analyze your environment! And then decide and give it a big shot!!

Is Whey Protein Safe To Consume?

The two most important points before consuming whey proteins are:

  1. Make sure you consume an authentic product.
  2. Make sure to consume the right quantity so that your body can break down the protein.

Meegan Hefford’s body wasn’t able to break down the amount of protein she was consuming which led to her death.

Yes, it is safe to consume whey protein. It is made of milk and doesn’t contain any harmful substances provided you consume an authentic product.

Also, consuming an authentic product is an absolute must to prevent any sort of diseases or worse. The Indian market primarily is a major country with high adulteration of products.

How do you identify authentic products?

  1. Authorized Importer’s seal: Any imported product should have an importer’s seal on the product. It is imperative to verify the product with the importer through their customer care email ID since many sellers paste fake importer stickers on the product.
  2. Verify with the manufacturer: Manufacturer verification will only identify the box and not the content inside. Importer verification, however, will make sure that the product has followed a secured supply chain.
  3. Mixability: 99% of adulteration happens in Whey Proteins and Mass Gainers since they yield higher profits to the vendors. Once adulterated, protein quality will not be the same as before. A genuine whey protein/isolates will mix wellwhen you mix it in your shaker for 25 seconds. You should not see any “insoluble” substances. Mass gainers normally take time to mix due to its heavy texture, but insoluble substances should still not be visible.
  4. Lab test: is an expensive option but the last resort to opt.
  5. QR Code/Scratch Code: All products may not have it but if one has it, make sure to verify it. QR Code may help you authenticate products but don’t confuse it with Barcode. Barcodes do not help in authentication of products.
  6. Source of Purchase: Make sure you buy products from a reliable source who follow a secure supply chain & doesn’t want to compromise with your health for money.

Belly Fat

“Belly Fat!

Read & TAG A FRIEND!👭

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A common question I get is “How can I lose the fat around my stomach”. Belly fat is a common place for fat to be stored and it’s typically the hardest to get rid of. If you are struggling to lose fat in this area, your hormones may be off. Our hormones play key roles in our metabolism, cravings and our appetite.

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Holding excess fat in our stomach area may be due to high estrogen, insulin and cortisol levels and lower testosterone levels.

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High estrogen – causes more fat to accumulate around the belly. Try adding in some green tea, turmeric, ground flax & chia seeds to help decrease levels of estrogen.

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High cortisol – Stress is correlated to belly fat. When we are stressed & there are higher than normal cortisol levels, our cravings and appetite levels increase & our muscle mass levels decrease. To avoid this, ensure you are getting in at least 7 hours of sleep to help normalize hormone levels.

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High insulin – Insulin has the role of taking sugar into the bloodstream to either store it as fat or use it. To avoid having our insulin levels spike to high, limit processed foods, eat enough protein, fiber & healthy fats. Protein helps to regulate our appetite and keeps blood sugar levels stable and both fat & fiber help to slow the release of insulin (to avoid spikes).” )