Can You Gain 1 Kg In A Week?

by with No Comment fitness

Can you gain 1 kg in a week?

The answer is yes. But should you gain 1 kilo in a week? No. Let’s make this clearer.

You know that to gain 1 kilogram of weight, you need to consume 7,700 calories above your maintenance calories. This means that if you consume around 1,100 extra calories every day, you will gain around 1 kg in a week but if you are under the impression that this entire weight is gained from muscle, then you’re mistaken my friend, because even in the best case scenario where your training and protein intake are on point (the two major stimulus needed for muscle gain), even then, the majority of this 1 kg weight will still be fat, not muscle.

This is because our bodies have evolved to store energy (as fat), so that this stored energy is used at the time of need.

So, the key takeaway here is that whether you consume an extra 300 calories or 1,000, you can only increase your muscle mass to a certain extent, and the rest of it will automatically get stored as fat. So, if a sense of urgency is what is driving you, hold on friend, gaining muscle takes time & patience while gaining fat doesn’t.

So, if your goal is to achieve a better body composition, a combination of resistance training and with small calorie surplus, optimal protein and patience will ensure great results. 

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Fruit Vs Fruit Juice Vs Dried Fruit

by with No Comment HealthNutrition

Now, any fruit consists of 70-90% water which means 100g of each contains roughly 70-90g water. 

Let’s understand this using apples as an example. In every 100 grams of apple, roughly 85 grams is water, leaving 14 grams of carbohydrates, including 2.5 grams of fiber, minimal protein, about 55 calories, and some vitamins & minerals.

however, when you turn this apple into apple juice, all the fiber is removed, leaving you with about 90-92% water, 10-11 grams of carbohydrates, a few micronutrients, and almost 45 calories.

Now, this was just an example with apples, but the composition of most fruits and their juices is likely to be similar, the majority of it being water & natural sugar, followed by some micronutrients.

However, dried fruits means fruits which are dried, such as dates, raisins, dried figs, and others, and their water content is reduced to 20-25%. That’s why they are more calorie-dense.

For example, if you look at 100 grams of dried fruit, you’ll find around 65-70 grams of carbohydrates (most of it coming from natural sugar), with 8 grams of fiber, some protein, approximately 250-300 calories, and various micronutrients.

In summary, whole fruits, due to their fiber content, will make you feel fuller compared to fruit juices. So, if you’re looking for satiety go for fruits. But if you’re going for dried fruits, be mindful of the quantity because it’s easy to overeat them . 

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Decoding Vegetables

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A significant portion of any vegetable consists of water, roughly 70-95%. This means that in every 100 grams of any vegetables, there’s 70 to 95 grams of water. The remaining portion contains carbohydrates, usually ranging from 4 to 20 grams. Within carbs, there’s 0.5 to 4 grams of fiber. 0.5 to 5 grams is the protein content of most

veggies (green pea has the highest protein content), minimal fat, and various vitamins and minerals.

Now, based on their water content, vegetables can be categorized in 2 categories:

The first category comprises those with over 85% water content, while the second category includes those with less than 85% water content. For example, potatoes contain 78% water. Remaining part has around 20 grams of carbs, 2 grams of fiber, and 2 grams of protein. This means that 100 grams of potatoes will provide roughly 85 calories. Sweet potatoes have a similar profile. Green Peas contain the highest protein and fiber content among vegetables, with around 80 calories. Taro root has 25 grams of carbohydrates and approximately 105 calories. 

So vegetables in less than 85% water category contains 80-110 kcal per 100g.

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Now, Vegetables with over 85% water content generally have fewer than 40 calories. This includes carrot, broccoli, pumpkin, ladyfinger, onion etc. In fact, these 13 vegetables:

  • Cucumber
  • Bottle guard
  • Radish
  • Lettuce
  • Celery
  • Tomato
  • Apple gourd
  • Cauliflower
  • Cabbage
  • Bellpepper
  • Eggplant
  • Mushroom
  • Spinach

in this category have 25 calories or less. Spinach & mushroom also has 3% protein. 

So, in general, vegetables, because of their high water content, fiber, micronutrients, and very low-calorie content, are an excellent choice for a healthy life and can keep you satiated during your fat loss journey. 

Decoding Egg As A Protein Source

by with No Comment LifestyleNutritionUncategorized

Eggs are one of the highest-quality protein sources – meaning it is a complete protein and almost entirely available to the human body. One whole egg provides 6 grams of protein, 5 grams of fat, with nearly 30% of that fat being saturated (1.5g), negligible carbohydrates, and 70 calories. Additionally, eggs contain good amounts of micronutrients like:

  • Vitamin A
  • b2
  • b5
  • choline
  • b12
  • phosphorous

Overall, whole eggs are a nutrient-rich food. However, they also contain approximately 190 mg of cholesterol, which concerns a lot of people. Nonetheless, numerous studies have now shown that dietary cholesterol from eggs does not significantly impact blood cholesterol levels however, factors such as your overall diet, lifestyle, and genetics can contribute more to changes in blood cholesterol.

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So, the key takeaway is that consuming eggs is unlikely to raise your blood cholesterol levels, especially if your

  1. daily calorie intake is balanced,
  2. your diet has variety (whole grains, nuts, seeds, vegetables, fruits, legumes, etc.),
  3. you maintain an active lifestyle,
  4. and engage in regular exercise.

With this, you can confidently include 3, 4, or even 5 whole eggs in your daily diet but if your overall lifestyle and eating habits are not on point that can lead to increase in LDL cholesterol (also known as bad cholesterol).

So the bottomline is that a bad lifestyle anyway can cause high total cholesterol & LDL levels even without the consumption of eggs. So rather than blaming a single food for your high cholesterol levels, focus on building a better lifestyle instead.

Egg

Egg Vs Paneer: Which is Best Option

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A Nutritional Comparison Between Egg and Paneer

Egg and paneer both are the good source of protein and high in calories. But the question is which is best for you. According to your personal fitness goal. So, below is a comparison between egg and paneer.

Both paneer and eggs are high-quality protein sources, meaning they are complete proteins with all essential amino acids their bioavailability is also amongst the highest. 

Nutritional Value Table Of 100g of Egg VS Paneer

NutrientsEggPaneer
Calories143 kcal265 kcal
Protien12.6 g18.3 g
Carbohydrates1.1 g1.2 g
Fat9.5 g20.8 g

If we compare them keeping same protein content, one whole egg provides 6 g (12%) of protein, and to get the same amount of protein, you need to consume 35 g paneer (paneer is 18% protein). An egg contains 5.5 g of fat (11%), while 35g paneer provides 7.5 g (22%) of fat, with paneer having almost 60% (4.6g) saturated fat and eggs about 35% (1.9g).

It doesn’t matter that what is your fitness goal it is weight gain, Weight loss or any other calories plays a major role in achieving your fitness goal. So, it is very important for you to know that how much is your calories intake. So, click the button given below and know your daily calorie intake.

CALORIE COUNTER

In terms of calories, one egg has 75 calories, and 35 g of paneer provides 95 calories. An egg costs around 7 rupees, whereas 35 g paneer costs about 13 rupees. As far as the micronutrients are concerned, paneer is a major source of calcium while egg is a fantastic source of choline.

Interestingly if you observe above, eggs are nearly half the cost and provide the same amount of protein as paneer in about 23% fewer calories.

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So, the bottom line is, both paneer and eggs are classic sources of protein and fat that can help you feel full. If you’re a vegetarian, go for paneer; if you’re an eggetarian or a non-vegetarian, you can have both, but remember to watch your saturated fat intake if you plan to include both.  

If cost is a concern, opt for eggs; if not, you can include both. And when it comes to muscle growth and fat loss, include both alongside other protein sources keeping your calorie goals in check. 

Conclusion

To give you a better perspective, during fat loss you can include both however, your first priority should be including leaner protein sources that can help you complete your protein requirement while staying in a caloric deficit.

Find the protein sources sheet below & leaner protein source is where calorie/g protein is the lowest. 

https://docs.google.com/spreadsheets/d/10XZbicpkw-o6iKzceXhdpMMFA3hfDKFBPxBzJTqizEY/edit#gid=983591962

Is Fruit Sugar Bad For You?

by with No Comment HealthNutrition

Glucose, Fructose & Galactose – these three are the simplest forms of carbohydrates. That’s why they are also called monosaccharide or simple sugars, and every fruit contains fructose and glucose or their combination (known as sucrose) in different quantities. 

Their characteristic is that they are rapidly digested and quickly enter the bloodstream. If this is clear, let’s move on. 

Now, each fruit is composed of about 80-90% water, with the remaining 10-15% being carbs, which includes both of these sugars or their combination. In these carbs, there’s 1 to 3 grams of fiber, and lastly there are vitamins, minerals, and antioxidants.

Now, those who criticize fruit sugar are only focusing on the sugar part, but they have forgotten that it comes as part of a complete package that includes fiber, vitamins, minerals, antioxidants, etc. as well which are crucial for protecting you against several diseases. Also, fiber helps maintain healthy blood sugar levels as it prevents a rapid increase in blood glucose.

As for concerns about gaining fat, the body won’t automatically convert this fruit sugar into fat. It stores only excess calories as fat, whether they come from lentils or fruits. 

So, leave aside what people might say and enjoy your fruits. It’s nutrient-dense, tasty, and low in calories.

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How To Bulk For Skinny Guys?

by with No Comment fitnessHypertrophyLifestyleNutrition

Bulking essentially means gaining weight with an intent to gain muscle mass in the process. Basically, if you’re skinny you want a broader or a muscular frame. Right?

If this is what you seek, it is a game of patience and persistence. If you are up for it, these are the only steps you need to follow if you wish to get broader.

First, is resistance training. Obviously, this is non-negotiable. You can’t get big without this. If you’re a beginner, focus on learning proper form with light weights initially, and gradually develop the habit of lifting heavier weights, not the heaviest weight at the gym, but heavier according to your lifting capacity. Basically hit a range of 6-12 repetitions per set and 10-15 sets per muscle per week. Volume can then be adjusted as we move forward. Train all major muscle groups twice per week.

Secondly, from a nutritional perspective, the most crucial aspect is building your appetite because if you have been skinny for a while, it likely means that you haven’t been eating enough.

In terms of calories, aim for 300-400 kcal above your maintenance, or monitor your weight to ensure you gain not more than 1.5 to 2 kg per month to avoid excess fat gain. 

Lastly, your protein intake should be between 1.5 to 2 g/kg of body weight to gain muscle mass. Also, track your progress every 2 weeks. 

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Follow this consistently for a period of 6 months to 1 year followed by a cycle of cut for 2-3 months or an average of not more than 2 kg weight loss per month. All leading to a good amount of muscle and a broader frame at the end. 

BCAA vs EAA

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Our body needs 21 amino acids to function properly. Out of them, 6 can be produced by the body, so they are non-essential (alanine, aspartic acid, asparagine, glutamic acid, serine, selenocysteine). 

Another 6 can also be synthesized by the body except for some conditions, making them conditionally essential (arginine, cysteine, glutamine, glycine, proline, tyrosine). However, the remaining 9 cannot be produced by the body, meaning you need them through diet alone, so they are essential. They are also known as EAA. (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, pyrrolysine, tryptophan, valine). 

Among these 9, these 3 (isoleucine, leucine & valine) are called BCAA (branched-chain amino acids). Leucine, in particular, is crucial for muscle growth. but consuming it alone won’t be enough. So just consuming a BCAA supplement without eating or completing your protein intake won’t be effective. And, if you get all 9 from your diet, you don’t need BCAA anyway. Right?

And foods that contain all essential amino acids mentioned above are called complete proteins, such as these non-vegetarian (chicken, fish, seafood, meat, eggs etc.) and vegetarian foods (soy chunks, tofu, paneer, milk, curd). Even whey protein falls under complete protein category.

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So the practical takeaway here is that if your goal is muscle growth, first priority is to complete your daily protein requirement (1.5-2g/kg of bodyweight), and secondly, most of this protein should come from complete sources to trigger muscle protein synthesis and lastly, if possible split total protein equally across meals. 

And as far as BCAA & EAA supplements are concerned, they’re just a marketing gimmick. The fact is, if you’re eating enough protein from complete sources you automatically get sufficient BCAA & EAAs needed for muscle growth. 

How To Burn More Calories By Eating?

by with No Comment HealthNutrition

Let’s assume you had chole chawal for lunch, which was around 500 kcal, and the thermic effect of food (TEF) for this meal is 20%. This means you’ll burn 20 percent of 500 kcal, which is 100 kcal, to digest and absorb nutrients from chole chawal. So, net net, you consumed 400 calories after accounting for the 100 calories burned during digestion.

Now, the 20% tef was just an example, but the concept of TEF is this…. foods that are harder for the body to digest and absorb will have a higher TEF. For instance, protein has a tef of 20%, carbs have a tef of 5 to 10%, and fats have the lowest TEF.

This is when you consumed any macronutrient in isolation however this isn’t the case always. And, in case of high protein mixed meals, the TEF could even be higher than protein. 

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On the other hand, foods that are easy to digest, have the lowest tef, like the ones made from refined flour and other processed foods.

So, the practical takeaway here is that if you want to maximize calorie burn through eating alone, opt for high-protein meals like soya pulao, chicken rice, tofu sandwich etc. 

However, even after doing this, the TEF accounts for just 10-15% of your total daily energy expenditure. 

This means that for fat loss, relying on TEF alone won’t be enough. You’ll also need to control your food intake (10-15% less than maintenance), aim for 8,000 to 10,000 steps a day, and incorporate strength training into your routine.

Decoding Muesli – Health & Weight Loss

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A muesli is made up of three main components: around 50-60% whole grains such as oats and flakes of other grains such as wheat flakes, barley flakes, rice flakes etc., 25-30% nuts, seeds, and dried fruits, and about 10% sugar or any other sweetener. This is not a standard template and may have slight variations from brand to brand. 

Nutritionally, 100 g muesli, will give approximately 8-10g of protein, 80g carbohydrates (including 10g of sugar and 7g of fiber), 8g fat, and roughly 400 calories (even more for some brands).

Now, from a health perspective, muesli can be a nutritious breakfast option due to the presence of whole grains and nuts/seeds, providing certain essential nutrients.

However, if you are looking to lose weight – consider that a 50 g serving of muesli alone provides around 200 calories, and when combined with a glass of milk (150 kcal), the total comes to about 350 kcal (if you top it up with banana or any other fruit, add another 60-70 kcal) – similar to any standard breakfast option like besan ka cheela, dalia, poha, bread omlette (some calories here and there obviously).

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Also, protein and fiber content is also not significantly different between these foods, infact some may even have a higher protein or fiber content.

In conclusion, muesli is not a magical health or a weight loss food. If your reason for consuming it is weight loss, it may not be a game-changer, if you’re not in a calorie deficit overall. However, if your reason for consuming it is – getting a quick breakfast or variety in your breakfast, feel free to include it in your diet while keeping an eye on your overall calorie intake to achieve your weight goals.