A Comparison Between Chicken and Paneer Which is Best?
If you are Confused that which protein source is best for me paneer or chicken. Because, most of the poeple knows that in Non-vegetarian foods chicken contains most high protien and in Vegetarian Paneer gets the most.
So, here is a Comparison Between Chicken and paneer. But, this nutritional value cannot be same at all place. Because, the quality of foods can be differ from place to place but approximately this data is genuine.
Nutrition
Chicken
Paneer
Calories
165
265
Protein
31g
18.3g
Carbohydrates
0g
1.2g
Fat
3.6g
20.8g
Now, you can understand that how much protein did chicken contains and how much paneer. But, protein is a minor thing the main thing is all about calories. So, If your goal is to losing weight or building muscles than Chicken is a great option for you. Because it provides more protein in less amount of Calories.
But, If your goal is weight gain then paneer is good for you. Because, paneer contains more calories and for gaining weight you need to consume more calories. But how much? If you don’t know that how much is your daily calorie intake then click below and count your calories.
The protein in both paneer and chicken is about 85-90% bioavailable. Bioavailablity means basically how much protein from these foods your body gets. This means that you will get roughly 27g net protein from chicken and 16g net protein from paneer.
Every food has its own merits and demerits. So, it is very hard to say which is best paneer or chicken. But, if your goal is to losing weight or building muscles then add chicken in your diet plan or if your goal is weight gain then add paneer in your diet plan.
If you are too much confused that chicken or paneer which is best for your specific fitness gaol then feel free to comment below or contact us.
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In one scenario, you made rotis using 50g of whole wheat flour, and in another scenario, you made rotis using 50g of multigrain flour, which included four different grains, say whole wheat, oats, jowar & chickpea each in roughly equal amounts.
Now, the rotis made from wheat flour will provide you with
6g of protein
35g of carbohydrates
6g of fiber
172 kcal
and a good amount of the following macronutrients.
Wheat micronutrients per 50g expressed as a percentage of the daily requirement for an average individual (approximate values may change depending on harvest, brand etc.) –
b1 – 16%,
b3 – 18%,
b5 – 10%,
b6 – 12%,
iron – 12%
magnesium – 17%,
manganese – 90%,
phos – 20%
Zinc – 14%
On the other hand, the multigrain flour rotis will give you almost the same amount of protein (slightly more, around 7g)
32g of carbohydrates
6g of fiber
180 kcal
And similar micronutrients.
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There might be slight variations in the quantities of specific micronutrients you get, but nutritionally, there isn’t much difference between the two flours – most whole grains are a good source of:
fiber
b vitamins
Iron
manganese
magnesium
Zinc etc.
So, if the reason you’re eating multigrain roti is because of your neighboring aunty, you can ignore her advice right away because even if you eat wheat roti you’re not missing out on much.
So, whether you want soft rotis made from whole wheat flour or hard rotis made from multi grains is a call you need to make but either way, your long-term health will not depend on the type of flour you consume but on what you eat throughout the day will matter the most.
Before answering this, understand the difference between the two. Now, any biscuit primarily has these three ingredients:
Grain
Sweetener and
Fat
Now, in the so-called unhealthy variant, it’s:
Refined flour
Refined sugar and
Fat
Often palm oil or sometimes hydrogenated oil
along with flavors and additives to enhance taste & preserve food.
In the healthy variant, refined grain such as maida is substituted with whole grains such as:
Whole wheat
Oats
Millet
Quinoa
Amaranth etc
Natural sweeteners like:
Jaggery
Honey or
Dates are replaced with refined sugar
And healthier fats like olive oil or ghee instead of palm oil.
However, the calories are roughly the same, around 500 for 100 grams of any biscuits, meaning a 10-gram biscuit would be around 50 kcal.
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Nutrient-wise, there’s no doubt that the healthy biscuit is better, but these nutrients come at a price, often 5 to 6 times more expensive than an unhealthy biscuit. But most of us often overlook the most crucial factor, especially in the case of biscuits, which is palatability, which overpowers nutrition a lot of times.
In other words, the better taste of a biscuit can force you to overeat, regardless of whether it’s healthy or not.
So, broadly speaking, choosing between healthy and unhealthy biscuits is a matter of personal preference and budget. It is my assumption that people here on facebook can afford a healthy biscuit, but even choosing a healthy one will not guarantee health.
Conclusion
You can end up being unhealthy even after eating healthy biscuits if you lack discipline in your eating. On the other hand, you can maintain health despite eating so-called unhealthy biscuits if you control your portions, the rest of your day’s food is nutrient-rich, you drink enough water, and engage in regular physical activity.
Uncooked rice approximately doubles or triples in volume when cooked but it may also depend on the type of rice used and the cooking method, but as a general rule:
100g of uncooked rice ≈ 250g of cooked rice
This means that the calorie content of 100g of uncooked rice is the same as 250g of cooked rice since nothing changed other than the water content. Nutrition, more or less stays the same.
Now this information is important for people who stay with family/friends/relatives, basically a place where food is cooked for more than one person and obviously, can’t measure the uncooked food for one person.
However, a tip here is to experiment with weighing both uncooked and cooked rice 2-3 times so that you can be sure about the cooked quantity since different varieties of rice may have slight variations in how much they expand during cooking.
This is relevant because consuming the required calories is important for your fitness goal and doing this makes the task a little easier.
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Milk Vs Whey Protein: Which Is Best Option For You?
Most of the fitness trainers in youtube suggests you to Add whey protein in your diet plan. But, at the same time some youtubers is saying that whey protein is made from milk. So, don’t consume whey protein start consuming Milk. Now, many poeple confused that what could I do and which option is best for me milk or whey protein.
So, Today in this Article I will clear all of your myths and misunderstanding regarding to milk and whey protein.
Nutritional Comparison Of Milk and Whey Protein
Nutrients
Milk
Whey Protein
Protien
3-4%
75%
Carbohydrates
4-5%
2-5%
Fat
3-6%
2-5%
Whey protein is made from milk, therefore, both are the highest quality protein sources which means that they are a complete protein having all essential amino acids in appropriate quantities and are highly bioavailable.
For the sake of comparison, let’s take 75 percent whey protein because when you’re paying for a whey protein, you should get a good amount of protein in it, hence any good protein powder with 75% or more protein content is recommended that comes at about Rs 2500/kg.
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So basis this, one scoop of whey (33g) will give 25 g of protein, and on the other hand, milk is only 3% protein, so to get the same amount of protein from milk as whey’s one scoop, one has to drink 800 ml milk.
While, whey has minimum fat and carbs and 800 ml of milk will give 28 g of fat, of which 17g (60%) is saturated, and 32 g carb, One scoop of whey gives 120 calories at Rs 82, and 800 ml milk gives 475 calories in Rs 43 (Rs 27/500 ml packet).
So the point is that drinking almost a liter of milk to get the same amount of protein as one scoop of whey may not be practical and digestible for many people, but milk is a nutrient-dense food providing a good dose of calcium, b12, etc.
So its consumption will be beneficial unless you are lactose intolerant, but if the question is about completing your daily protein intake, a combination of milk & other quality lean protein sources (this may include whey protein if needed) will be your best bet.
How To Complete 80g Protien Per Day
Milk – 500 ml packet – 15g protein
2 eggs – 12g protein
Soy chunks – 50g – 25g protein
Tofu – 100g – 14g
Whey – 20g – 15g protein
If you want to squeeze in maximum protein in fewer calories, lean sources such as soy, egg whites, tofu, tempeh, chicken, fish, whole eggs, etc. can be prioritized first and if calories aren’t a big issue, choose as per your wish.
All those looking to gain weight must understand this comparison carefully. Because, Nowdays A myth is going viral that sattu powder is better than protein powder and mass Gainer.
NUTRITION PER 100G
MASS GAINER
SATTU POWDER
CARBOHYDRATES
70G
65G
PROTEIN
2G
6G
FAT
20G
20G
CALORIES
380 KCAL
390 KCAL
This Data Differs From Place To Place
Every 100g mass gainer contains approximately 70% carbohydrates, and sattu also provides nearly 65g carbs. fat content is relatively low in both. and both are roughly 20% protein. even there isn’t much difference in terms of calories either. mass gainer provides around 380 calories, while sattu offers roughly 390-400 calories per 100g.
Now as you can see, the nutritional content and calories are quite similar for both, but the price difference is significant. You get sattu for just Rs 200/kg, while you would have to pay 5 times that amount, rs 1000/kg, for a mass gainer. So, if you have extra cash, feel free to spend it on mass gainers, else go for sattu and incorporate sattu into your meals.
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And, when it comes to gaining weight, you should pay attention to creating a caloric surplus using different strategies. First one is consuming liquid calories. This is where sattu will help. You can make a sattu peanut butter shake using sattu, milk, banana, nuts or nut butter etc. making this a high calorie drink or you could just make sweet or savory sattu with water.
Secondly, include other high-calorie foods like nuts, peanut butter, dry coconut, dark chocolate, paneer, whole eggs, bananas, potatoes, etc., in your diet. If you can’t have big meals, try eating smaller and more frequent meals.
Lastly, be more active during the day such as doing strength training. That will increase your appetite to some extent.
Basically, if you want to succeed at gaining weight, try to make a plan because results won’t come in a few months. You have to stick to it consistently to achieve the desired results.
Bollywood transformations are more hype & buzz than science & mathematics.
Use of both is good enough to understand any bollywood transformation including the two which garnered maximum virality in Bollywood History – Aamir’s Dangal & Hrithik’s War transformation.
But the idea of this article is to help you understand the science behind these transformations & how you can apply the same science to create your own transformation rather than searching for aamir khan diet & workout plan all across the internet assuming that by following the same you will get a body like Aamir Khan.
So let’s get to the basics of fat-to-fit transformations first before decoding both stories.
Basics of Fat to fit transformations
Our body weight consists of fat mass & fat-free mass or lean mass. Fat mass is the weight of fat & lean mass includes muscles, bones, organs, water etc.
Body weight = Fat Mass + Fat-Free Mass (Muscles + Bones + Organs + Tendons + Water)
And a fat-to-fit transformation means two things –
1. Losing body fat or fat mass 2. Retaining muscle mass (lean mass)
Meaning, in any such transformation video you see, the person has lost body fat & retained as much muscle as possible. It doesn’t mean the person has built all that muscle right from scratch in the transformation period. He/she just lost fat & saved his muscle. Because building new muscle takes years of work.
Achieving such fat-to-fit transformation is very much possible with proper training, calorie deficit nutrition, optimal protein, hydration & rest.
Let’s understand this in a little more detail with Aamir’s Dangal Transformation.
Aamir went from 97 kg body weight & 38% body fat to 68 kg weight & 10% body fat in 5 months or 22 weeks.
So starting body fat was 38% of 97 i.e. 37 kg. Meaning out of 97 kg total weight, 37 kg was fat weight.
If we subtract the two, we will get lean mass.
Body Weight – Fat Weight = Total Lean Mass = 97-37 = 60 kg
Aamir’s starting lean mass was 60 kg.
Fast forward 5 months, the new weight is 68 kg with 10% body fat, meaning 7 kg fat mass.
How much of the lean mass is left now, 68-7=61 kg.
So if you see, the before & after lean mass stayed almost the same in Aamir. So what changed?
Fat Mass. From 37 kg to 7 Kg.
In a nutshell, Aamir lost 30 kg of body fat in this transformation and retained his muscle.
Meaning, Aamir did not build this muscle in 6 months. That took over 15 years. If I remember, Ghajini was his first movie, we saw Aamir pack a lot of muscle.
That said, the fat loss was very drastic considering the timeline. One should not attempt such extreme fat loss in real life. Any fat loss journey should be gradual.
How can you do your transformation? Let me get to that in a while after discussing Hrithik’s transformation.
Other than the transformation time period, no other details such as body weight, and body fat % were available on the internet about Hrithik’s transformation.
However, what can be deduced just by looking at the images/videos is that Hrithik went from around 25-30% body fat to 10% body fat in 6 months.
Again, like Aamir, Hrithik also lost body fat & retained his muscle. In fact, Hrithik gained all this muscle in 22+ years.
How to transform your body using this knowledge?
Calculate your body fat percentage using this US army body fat calculator. Read measuring instructions carefully before you input the numbers in the calculator.
10-20% body fat in men and 20-30% in women is considered a healthy range. Find what percentage you want to get to. Here’s a chart for your reference.
Now, find your maintenance calories using this calculator. Remember this is just an estimate. After a week of experimentation, you’ll know what works for you.
After calculating this, start consuming 200-300 calories less than maintenance. Since you will be eating less consume enough fiber-rich foods in each meal. This will keep you full. Also, keep protein intake between 1.5g-2g per kg of body weight. Other than satiety protein will help retain muscle. Keep yourself hydrated.
For weight training, if you’re a beginner, you have an opportunity to build muscle & lose fat at the same time. Just train at least 3-4 times per week.
If you’re an intermediate or advanced lifter, train 5-6 times in week hitting each muscle group at least twice.
Be consistent and you’ll start to see progress. Remember to measure your weight daily & body fat levels once per week to stay on track.
Measure various circumferences using above mentioned instructions
Conclusion
Proper training, calorie deficit nutrition, optimal protein, hydration, and rest – That’s all it takes to get a transformation like this. No magic bullet here. Consistency will bring results. Nothing else will.
Hope it helps.
References used –
Hrithik’s transformation video – YouTube (HRX Brand) Aamir’s Transformation video – YouTube (UTV Motion Pictures) Arner P. Fat Tissue Growth and Development in Humans. Nestle Nutr Inst Workshop Ser. 2018;89:37-45. doi: 10.1159/000486491. Epub 2018 Jul 10. PMID: 29991030.
Acha parso to khareeda hoga? Nahi? (Probably day before yesterday?) Acha usse ek din pehle? (May be a day before that?)
Kher koi nahi! (Nonetheless!)
We all fall for this marketing gimmick. But according to Wikipedia, superfood is just a marketing term, and has no medical or scientific relevance. And I’d like to think so.
A better way to describe these foods is that they are nutrient-dense foods that contain a rich amount of certain nutrients that are beneficial for health.
But, the way they are marketed or sold – we think of them as a magical doorway to our good health.
But this exercise is primarily done, to exponentially increase the prices of specific foods.
Rather than fixing our unhealthy lifestyle, we start eating them as pills. Rather than going for a walk in a park, we walk to the supermarket to purchase the superfood.
And the result is a surging demand and exorbitant price of that superfood.
But, truth be told, if blueberry is good for health, so is a 5 rupee banana, if chia is good for health, so is peanut, and if matcha tea is good for health, so is a normal tea.
The point is – it is not a single food in isolation that is super, but a combination of a variety of whole foods consumed consistently in moderation along with regular exercise – That will make you a superhuman.
You may have seen a lot of people performing a variety of crunches, side bends, leg raises, and abdominal exercises in hopes of getting rid of that belly fat or love handles at the gym.
But is it possible to reduce fat just from the belly or in other words, is it possible to target fat loss from a specific body part such as the thigh, abdominal area, hips, etc.?
Simply put, is spot reduction possible?
The clear answer is “no” for now but there is some evidence regarding its effectiveness but not conclusive enough at this point.
However, before we get to that it is important for you to understand how the body accumulates & loses fat.
How does the body accumulate fat?
A simple way of looking at this is, when you’re in a state of caloric surplus, meaning you’re consuming more energy through food (in form of carbohydrates, fat & protein) than you burn (Total energy expenditure), the extra energy that remained in your body will be stored in cells as triglycerides.
In your body, fat storage is determined by several factors such as genetics, age, gender, lifestyle, etc.
And, women generally tend to accumulate fat around thighs, butt areas whereas men store fat around their belly region.
How body loses fat?
When you are in a state of caloric deficit, meaning burning more calories than what you’re consuming, your body will break those triglycerides into free fatty acids & glycerol and use them as the energy source.
When this process takes place continuously, you’ll lose fat.
What about those abs, obliques, and thigh exercises we see people doing at the gym?
While all those exercises are great at increasing strength and endurance for a specific muscle group that’s being trained and might as well help grow the muscle under favorable conditions, however, removing fat mass is clearly for your body to decide.
To simplify it even further, performing biceps exercises will help grow muscle mass but will not warrant the reduction of fat mass from the biceps area. Likewise for other muscle groups.
In order for that to happen, strength training must be coupled with a calorie deficit so the body also starts to lose fat.
Do any specific body part gets preferential fat loss treatment?
No. It is for the body to decide which fat cells get used as energy first.
Whether they’re coming from the biceps, thigh or belly, you cannot decide.
A number of studies have proved that targeting fat loss from a specific area doesn’t work.
A 2017 study, however, showed some signs of a fat mass reduction in specific areas in 16 physically inactive women who did resistance training followed by low-intensity cardio sessions.
But more research is needed to confirm this for a larger group of individuals.
But meanwhile, something that definitely works on reducing overall fat mass is –
Ketchup as a ‘condiment’ is extremely popular in India and is frequently used to complement a lot of foods such as pizza, burgers, sandwiches, cheelas, bread pakoras, etc. Today it is even used for cooking various dishes as well in homes, restaurants & hotels alike.
A food item, so popular across the length & breadth of the country must be evaluated for its ingredients & nutritional information. In this article, we will give you a simple process to find the right ketchup for you & your family.
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Other than the ingredients listed above, you will also see acidity regulator E260, thickener E 1422 & E415, and preservative E211.
This is common for the majority of the ketchups and there is a specific reason these food additives are used.
Are these food additives safe?
Xanthan Gum
E415 or Xanthan Gum is a thickening agent and it is used in ketchup to achieve the desired thickness or viscosity of the product.
However, the use of a good number of quality & ripe tomatoes will help thicken the product through its pectin content, which is naturally found in tomatoes or another alternative could be fruit pectin.
Though it’s absolutely safe and used in quantities given by FSSAI, however, consumption of a large amount of xanthan gum is linked (1) to digestive issues such as increased stool, gas, etc.
And it is commonly found in foods like salad dressings, soups, sauces, syrups, etc.
So, unless you’re consuming a lot of this stuff, this is unlikely to cause a problem.
However, a product can be made without this food additive.
Acetylated distarch adipate
E1422 or Acetylated distarch adipate is another thickener or stabilizer which is used in combination with xanthan gum in most ketchup products available on the market.
Generally found to be safe, manufacturers can do without this food additive by using good quality tomatoes.
Heinz, the world’s leading ketchup brand, doesn’t use any of the thickeners in making their product.
Sodium Benzoate
E211 or sodium benzoate is a preservative that is used to make the product shelf-stable.
It is also known that when sodium benzoate is combined with ascorbic acid or vitamin c in sodas & beverages, it converts to benzene which is a known carcinogen (2).
It is also used in a range of products such as pickles, jelly, salad dressing, soy sauce, beverages, etc.
And, its use is also linked to an increased risk of inflammation, oxidative stress in the body and is also linked to hyperactivity in children (3).
So, it’s better you keep a check on the ingredient labels of food products you are consuming throughout the day that contains sodium benzoate and limit their consumption.
Heinz, again, an example of how to make ketchup without a preservative and still stay shelf-stable for a good amount of time.
Analyzing ingredients of some popular Indian ketchups
Kissan chilli tomato sauce has sugar as its second ingredient, which means the second-highest used product in this ketchup by weight is sugar, and tomato paste is just 22%.
Though minimal use of ketchup shouldn’t be a cause of concern for people, but, the way it’s consumed in Indian homes coupled with not the right proportions of ingredients used by manufacturers is particularly concerning.
However, you as aware consumers must keep in mind that a good percentage of tomatoes, ideally more than 50-60%, is what you should aim for while purchasing ketchup.
