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.
Ever heard the term ‘Gym Bro’? If you haven’t, then let me give you a brief description about this misinformed breed. A gym bro is a guy who thinks that he knows all the science of bodybuilding, nutrition and supplementation and goes on giving random advice to everybody in the gym based on his personal bro science experience. What’s ironic is the fact that most of these gym bros go on to become ‘gym trainers’. This is a breed that you really need to stay away from if you want to make real progress in your results. Here are 5 stupid things that almost every desi gym trainer does.
1) Performing Cardio Before Weight Training
So some people out there think that if they perform cardio before their weight training, their body will burn fat during weight training. This is absolute bullshit and is even counterproductive for your goal of a lean physique or fat loss. If you perform a long session of cardiovascular exercise, your body will lose majority of its strength before you even start lifting weights. Consequently, you will lift lesser weights than what otherwise you would lift if you began your training with the weights. You should lift as much as possible irrespective of the fact that you’re bulking up or cutting. Lifting lesser weights is only going to make you weak by declining your strength. So don’t fall prey to this bullshit protocol.
2) Sipping BCAA Unnecessarily Between Sets
This is a very common sight in almost all the gyms these days. No matter if the guy is an absolute beginner, you will still find him sipping the flavored BCAA supplement in between the sets. I’ve even seen people lifting a 5-pound dumbbell and taking BCAA for recovery. Trust me guys, BCAA supplements are the most overhyped supplements out there. Your body does not need any BCAA supplementation separately if your protein intake is on point and you had a good pre-workout meal.
3) Having Protein Shakes Immediately After Workout
You must’ve seen people rushing towards their gym bag to grab the shaker that contains their protein powder in it. They don’t waste even a single minute after completing the last rep of their weight training. They are afraid that if they delayed their protein intake even by a second they might lose a few pounds of their muscles. Guys, the so-called ‘Anabolic Window’ is not for a couple of minutes. Studies have shown that even if you consume your whey protein up to half an hour post your workout, it will still have the same effects. So you don’t really have to rush to grab that shaker.
4) Not Performing Basic Stretching
Stretching (both pre and post workout) has an important role to play in your overall flexibility of the body. You must have seen people complaining about being sore all the time and how their body has become too stiff over the course of time. This happens due to lack of stretching exercise in the workout routine. Everybody likes the pump in the muscle but nobody cares to stretch them after that pump. This makes them stiff over time and also more susceptible towards injury. Stretching is as important as your weight training if your goal is to be fit.
5) Performing ‘Fancy’ Functional Moves
A few of you might get butt hurt after reading this, but the concept of the term ‘functional movement’ has been taught to you guys incorrectly. I am sure you have this notion that performing a pistol squat on a bosu ball is a functional movement while doing a barbell curl is not, right? Well, you’re absolutely wrong here. Functional training is any training that makes you more functional for doing your daily chores. I am sure that majority of your daily chores are performed on a stable surface and not on a bosu ball. This is the reason why barbell curls are more functional than pistol squats on a bosu ball; after all, you have better chances of performing a curl movement during your entire day.
“💥💥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 .
The Keto diet has become quite popular over the past few years because of the benefits it has when it comes to balancing hormones (especially hunger hormones).
⠀⠀What do you eat on a keto diet?
– 70% of heathy fats (oils – coconut, sesame, olive oil, MCT), nuts, seeds, avocados, grass fed butter, ghee etc.
– 15-20% of protein (grass fed meat (higher in omega 3’s), cage free egs, bone broth and FULL FAT dairy products)
– 5-10% of carbs coming mainly from leafy green vegetables and crucifeorous vegetbales such as broccoli, cauliflower, cabbage and brussel sprouts) as carbs in other foods such as nuts and seeds all add up!
⠀⠀What foods should you stay away form?
Foods that are highly processed and full of sugar; essentially anything that is in a box or can.
Grains – one slice of bread or some cooked rice or oatmeal could take up almost your entire carb intake for the day
Common side effects after starting keto:
It’s VERY common to experience tiredness, headaches, brain fog, muscle spasms or constipation, mood fluctuations, when FIRST starting keto as your body is trying to make the shift from using carbs (glucose) to fat for energy. During this time, reduce your exercise TEMPORAILY, get in enough electroyltes (bone broth, avocados, leafy grees and sea salt)
⠀⠀How do you know if you are in Ketosis?
Loss of hunger (due to hunger hormones becoming balanced) Fats are also very satiating!
Increase in energy
Decreased brain fog
⠀⠀Is this sustainable?
In my opinion, a keto diet is not sustainable. In order to ensure you are in ketosis, you MUST stay within a certain range of carbs, protein & fats. Too many carbs or protein can kick you out. A high fat diet has SO many benefits so I see myself eating a diet higher in fat but not restricting myself to a certain way of.