Shaivy Choubey

Hello Ziddis! Haven’t we all heard so many mixed opinions about protein? There was an era when it was said that people who don’t eat non-veg can not build muscles easily. Now we are in an all-inclusive fitness era that promotes sticking to your dietary preferences and still building the body of your dreams. On that note, let’s take a look at what plant based protein diet bring to the table.

Why Should We Choose Plant Based Protein?

Plant based diets have gained so much popularity and owing to their holistic benefits, they have become widely accepted. So here is why you should choose it:

• It is healthier with less to no allergic reactions or side effects.
• It helps in weight management
• It reduces the risk of heart disease by reducing your cholesterol levels
• It helps in insulin management
• It improves your digestive function
• It has a lower carbon footprint in comparison to non-veg protein options.
• It is better for the environment and cruelty-free.
• Everyone can have it irrespective of their dietary restrictions

Best Vegan Protein Sources

Vegetarian protein is a big umbrella. Narrowing it down and catering to everyone’s keeping in mind the lactose intolerant individuals too, there are vegan proteins. There is a protein in a lot of veg foods but some of the best vegan protein sources are:

• Legumes Family: Lentils, chickpeas, and black beans are rich in protein and fibre.
• The anti-dairy: Soy products like soy milk, tofu, tempeh and edamame may sound high end but they are great vegan protein sources while making gourmet food.
• Grains and Staples: Quinoa, oats, brown rice, and peas are very rich sources of vegan protein. They make up a lot of supplements too

Plant Based Protein Sources

Some would still ask if plant-based protein sources give enough protein. So here is a table for you to understand how much protein each of the plant sources has per 100 gm

As a metric of comparison, 1 egg gives you 6 grams of protein. So the plant based protein sources are not extremely behind on the point table.

High Protein Vegan Breakfast

Breakfast is the most important meal of the day and what better way to start your day with some healthy, protein-packed breakfast? To top it up if it is a high-protein vegan breakfast, you can reach your health goals faster. Here are some ideas to start your day with high protein vegan breakfast:

1. Oats Pancakes:

• Mix oats flour with water to make it semi-runny
• Add some cinnamon to add more flavour.
• Cook in a pan and serve as is or with honey, fruits, maple syrup or cream.

2. Tofu Bhurji:

• Crumble firm tofu and sauté with spices.
• You can add veggies to this or just garnish with some coriander.
• You can serve it with whole grain bread toasted nicely.

3. Chia Pudding:

• Add some chia seeds, some almond milk and some honey or maple syrup in a small jar.
• Keep it in the fridge overnight.
• Top it up with some chopped fruits, crushed nuts and seeds.

Plant Based Protein Foods

It is the easiest to find and make plant based protein foods using the ingredients we easily get in our homes. Looking some some ideas? Check these outs:

Quinoa Salad with Chickpeas:

• Toss cooked quinoa with chickpeas, cherry tomatoes, cucumbers, and a lemon-tahini dressing.
• Perfect for a high-protein lunch.

Vegetable Stir-Fry with Tempeh:

• Sauté tempeh cubes with soy sauce, garlic, and your favourite veggies.
• Serve over brown rice or whole-grain noodles.

Besan Chila:

• Take some besan, and mix it up with water to make a semi-runny consistency of the paste.
• You can add vegetables of your choice
• Fry it on a pan
• Serve it with ketchup

These recipes are super easy and quick. You can have these every day and keep switching up what you add for more variety.

Vegetarian Protein Supplements

If you are still looking for help to complete your daily protein quota, try incorporating vegetarian protein supplements like protein powders into your diet. You could have these at the start of the day, during your workout or as a pre or post-workout shake. Whey is not the only vegetarian protein in the market. Whey is highly available but other vegetarian protein supplements are also just as effective. Here are some popular options and their benefits:

• Pea Protein: It is rich in BCAA and helps in muscle growth and repair.
• Brown Rice Protein: It is high in essential amino acids and helps in tissue repair. 
• Soy Protein: It is a complete protein that is packed with all the nine essential amino acids and it is great for overall health and well-being along with building muscles.
• Hemp Protein: It is packed with omega-3 fatty acids making it good for your heart health.

Takeaway

Switching to plant protein is a healthy and sustainable choice. With a variety of vegan protein sources, delicious meals, and careful planning, you can easily meet your nutritional needs. The best part? You’re contributing to both your health and the planet. Start small, experiment with recipes, and enjoy the journey toward a wholesome, plant-powered lifestyle!

Hello Ziddis! Whether you are a seasoned fitness enthusiast or a newbie, you may have heard of tons of ways you can make it to your fitness goals sooner only if you eat the right things. If your goal is to be slimmer and leaner, the keto diet must have made its rounds in your thoughts. 

A Keto diet is often mistakenly used interchangeably with a low-carb diet, which is used interchangeably with 0 carb diet! Let us help you find your way through this maze.

No Carbs Diet: Is It Even Possible?

As the name suggests, a no carb diet is a diet devoid of all sources of carbs. Be it rice, wheat or quinoa. Your meals must strictly have only fats and proteins. This sounds very extreme and it is so. We know how we need staples which are mainly carbs be it your chawal or roti. But this approach of having a no carb diet can help with weight loss at a record rate, but that does not mean it is sustainable. In the long term, it could cause some issues with your health.

Being dedicated to a no carb diet could need you to cut all the sources of carbs. These could also include some fruits, grains, legumes and even some vegetables. It is not necessary to cut all carbs to get slimmer plus this diet could lower your energy levels and leave you feeling exhausted most days.

Keto or Low Carb Diet: What’s the Difference?

As mentioned before, loads of people use keto and low carb diet interchangeably. But there are some differences.

Keto Diet:

• The Keto diet is essentially a high-fat yet low carb diet
• The purpose of keto is to push our body into the state of ketosis
• In the state of ketosis, our body burns more fat for fuel
• In a keto diet, carbs are restricted to 20 to 50 grams.
• Due to less amount of carbs, the body starts to use ketones which are derived from fats instead of glucose which is derived from carbs.

Low Carb Diet:

• A low carb diet is more flexible and allows higher carbohydrate intake than keto.
• This diet aims to reduce carbs to minimize the insulin spikes
• Usually, about 50 to 150 grams of carb intake could be permitted in this diet.
• Low carb diet could encourage our body to use fat for energy.
• This diet is very useful for people suffering from insulin resistance.

To sum it up, the keto diet is much more strict, restrictive and intense than a low-carb diet. Keto diet aims for a metabolic shift while low carb diet only focuses on simply reducing the carb intake by cutting the supply at the source.

Benefits of Low Carb Diet

There are loads of benefits to starting a low carb diet. Some of these are:

• Steady weight loss
• Not too strict
• Beginner friendly
• Does not cause any deficiencies
• Improves blood sugar control
• Does not impact energy levels to a larger extent
• Still has a greater variety of food you are allowed to enjoy

Research shows low carb diet is more helpful in losing weight than other diets by showing major progress in weight loss within the first 6 to 12 months of starting the diet.

0 Carb Diet Side Effects

0 carb diet can sound like one of the toughest and most infeasible things to do. It isn’t as forgiving as a low carb diet but very extreme which is why there are more side effects to it.

• You end up having nutrient deficiencies
• You experience low energy all day long which causes fatigue
• You experience digestive issues like gas and constipation because of a lack of fibre in your meals.
• You feel extreme mood swings due to lower glucose levels.
• You experience irritability.
• Is not sustainable or beginner-friendly
• You end up with less nutrition to work out.

Ways to reduce your carb intake

There are many ways to reduce your carb intake instead of caging yourself into the anti-carb commitment.

• Choose your hydration wisely: Instead of sodas, pick some water and enrich it with flavoured or unflavoured electrolytes.
• Do not indulge in binge eating: Be mindful of what you are eating instead of hogging on chips while streaming a movie.
• Read the labels: When you buy something as simple as brown bread, check for signs of refined flour on the package.
• Indulge in healthy snacking: Include fit foods in your routine so that you have some no-nonsense snacks on the go.

Takeaway

Someone who is aiming to lose weight and get slimmer may be lured to walk into the 0 carb diet plans. While they sound promising, please understand your body. You should always consult a physician before hopping on any diet be it keto, low carb or no carb. Understand your goals before you listen to others and get on a bandwagon. In the fitness space, there are many opinions but only you can figure out which one to take for better health.

Reference – https://www.ncbi.nlm.nih.gov/books/NBK537084/

Hello Ziddis! Haven’t we all been in the HIIT phase at least once in our life? Or maybe now you are. High Intensity Interval Training or HIIT has become a buzzword you hear the most in gyms, fitness content on your social media or guides. HIIT has proven to give promising results but it isn’t universally beneficial. It is more so to be explored by individuals to see how it fits in their fitness goals. In this guide, we will understand what could be going wrong in your HIIT training.

HIIT Training: What It Involves

High-Intensity Interval Training is self-explanatory in itself. But for those who are new to this fitness regime, HIIT involves short bursts of intense exercise followed by an equal period of breaks and the cycle continues for as long as you are training in a day.

A typical HIIT session might include a circuit of sprints, jump squats and burpees for 20 to 30 seconds at maximum for each exercise and then 10 to 20 seconds of rest in between them.

The actual impact of HIIT lies in the fact that your body goes through bouts of energy surges and rest phases keep your body going for more. The stamina is reserved and recovered.

Is High-Intensity Training Good for Us?

High-intensity training reaps loads of benefits. Studies show HIIT’s positive impact on our cardiovascular health, boosting metabolism and obviously burning loads of calories. After a good high-intensity interval training you are left feeling fresh rather than tired and sluggish.

But at the same time, HIIT has its own drawbacks.

• If you overtrain during a HIIT session it can cause burnout.
• Intensively doing HIIT can strain your joints. This puts a higher risk of injury.
• HIIT requires your body to be robust enough to bounce back even after short recovery periods.
• The wear and tear of muscle may take more time in HIIT than cardio.
• It can put a strain on your heart if you suffer from any previous ailment of the heart.

HIIT is not everyone’s cup of tea. It is intense, robust and fast which makes it a tad bit dangerous if you are not healthy enough to take up the strain.

Interval Training: Not a One-Size-Fits-All Solution

Interval training sounds like it is on the top of everyone’s gym to-do list like shopping for comfy joggers and filling up your new shaker bottle with the perfect protein shake but it isn’t all that everyone can follow. Interval training is highly customizable. You can make sure to train using exercises which suit you the best. If your focus is more on the glutes you can involve all sorts of lower-body workouts like squats, lunges and more. There is not just one variation form that everyone needs to follow.

• For Beginners who are new to the concept of HIIT, they can start using their regular workouts like squats, skipping, mountain climbers, and crunches but do it the HIIT way which is 30 seconds of intense activity and 20 seconds of rest. This will keep you motivated, consistent and safe from injuries instead of trying something completely new.
• For People suffering from cardiovascular concerns or joint ailments, it is always better to consult with a physician before taking up a HIIT regime.

It is important to understand your physical capacities before starting any new gym routine. In the case of interval training, as the name suggests the key is knowing your interval style that suits your physical capacities and powers you through each workout.

HIIT Training at Home: Pros and Cons

HIIT workouts are not restrained to be done only in a gym set-up. Most of these workouts do not even require much space or equipment. Here is how HIIT workouts at home are better for you

• It is safer since there is no extreme equipment involved
• It is cheaper considering the fees for a physical gym
• You can train at your own leisure

But there are some downsides that can lead you to believe it is better to start a HIIT regime in a gym under professional training.

• The trainer can guide you about the right form which can save you from getting injured.
• You could learn workouts in a more professional space
• If any particular exercise needs equipment like a heavy rope of blocks, those are easily available to use at the gym instead of buying them.

Once you understand and ace the regime and form you are free to practice in whichever space you feel most productive at.

HIIT Workouts for Women

HIIT may seem very intensive and masculine in nature but it is a more female-friendly routine that benefits women the most.

• HIIT can help balance hormones like cortisol which is responsible for stress reactions.
• It uplifts the mood
• It can be practised all through your menstrual cycle.
• It also helps regulate your menstrual cycle.

Women can make the most out of HIIT workouts by customizing them according to their needs, goals and menstrual cycle phases. This gives them the maximum benefits of a fruitful workout.

Takeaway: Is HIIT Right for You?

Knowing if HIIT is right or not for you would be a personal opinion but making sure you are doing it right and not hurting yourself is what we feel everyone should be aware of. Know that it is not a one-size-fits-all regime. You can tailor it to your needs and make the most of it. The level of intensity is in your hands so train away and see for yourself. Make sure to consult a physician before starting an intense routine so make sure you are doing it the right way for your body.

Keep training, rest well and listen to your body.

Hello Ziddis! We hear that testosterone plays an important role in men’s health. It is actually a hormone that influences our energy levels, muscle mass and mood. In a lot of cases, it is associated with sexual well-being as well. When the fitness world understood its importance and the fact that it can not only be synthesised by the body but also acquired for the body through natural and artificial sources, the fitness world started milking it for everyone’s benefit. A surge of products focusing on testosterone levels to make physical, emotional and sexual well-being better for people. Here we will explore more about this super potent hormone and understand what is real.

Supplements to Increase Testosterone: What Works and What Doesn’t

Do supplements work when you are trying to boost your testosterone? Yes, it does. It is often observed that some ingredients found in nature can show strains of testosterone. Supplements for boosting testosterone can often give very promising and quick results but in moderate effects

But you need to be aware of the claims. Check the ingredients well, and most of all, prefer natural testosterone boosters. Natural ingredients in your supplement can promise a more organic result and reduce any allergy or risk factor.

Also, understand that these supplements are not supposed to increase your stamina and boost your well-being overnight. They have their own course and pace, and if you observe very rapid change, try to check yourself. These testosterone supplements are not replacements for diet, exercise, sleep, or lifestyle fixes but a factor that can help you get on top of your game in all of these aspects.

Natural Testosterone Boosters 

As mentioned above, testosterone can be acquired through natural ways. Sustainable testosterone supplements are often found in natural. Some ingredients like ashwagandha have proven themselves very useful in case of improving testosterone levels.

• Ashwagandha: Through multiple research and studies, Ashwagandha has proven itself very viable in helping increase testosterone levels. Ashwagandha is one of the best herbs to be used in supplements to help with stress, stamina and immunity. The more potent version of Ashwagandha is also available in the market in pills and powder form.
• Zinc: It can come as a surprise how useful zinc is in testosterone production. Medically, if you secrete low levels of testosterone, your zinc levels are to be checked and accordingly in case of zinc deficiency, zinc supplements are prescribed to increase your testosterone levels. However, this majorly works if you have low testosterone owing to zinc deficiency.
• Shilajit: Another gem of the Ayurveda world used is many stamina-boosting and sexual wellness supplements. It helps men with sexual performance-related issues. You can incorporate it into your routine as a supplement in the form of capsules or powder. 

Boost your Testosterone Naturally with Lifestyle Changes

Your testosterone levels are highly impacted by your lifestyle. While a bad lifestyle can adversely affect your testosterone levels, the good news is that by reevaluating and working on your lifestyle you can also fix it. Some of the lifestyle changes you should incorporate are:

• Strength Training: While working out, resistance, heavy weights, strength training and high-intensity interval training (HIIT) are very effective in boosting your testosterone production. Use weights even while you do lunges or squats to see the difference yourself.
• Balanced Diet: Having a mineral-rich diet with healthy fats, lean protein, whole grains, omega-3 fatty acids, zinc and antioxidants can help big time to make sure your body naturally produces a healthy amount of testosterone.
• Sleep Cycle: Having a steady sleep cycle with uninterrupted 7 to 9 hours of good quality sleep helps balance the hormones in your body naturally.
• Stress Management: Reducing stress, avoiding stress-inducing activities and having a positive mindset can help reduce cortisol which is basically an anti-testosterone hormone. This will result in balancing testosterone levels.

Benefits of Testosterone Boosters: What They Can and Cannot Do

If you may have heard of the T boost which are nothing but testosterone boosters, you may have felt intrigued to know what they can do for you. Truth be told, they can be very effective if you suffer from a deficiency. Also, note that you need to be ready for certain lifestyle changes too so that you can see the results sooner and better. But what do they actually do for you?

• Increases Energy Level
• Improves Mood
• Enhance Muscle Strength
• Improves Sexual Health
• Helps Enhance Libido

Understand that testosterone boosters are not some magic solution. Their effects are slow but sustainable but not a substitute for proper diet, sleep and exercise.

Best Testosterone Supplements

To know which are some of the best testosterone boosters, you should understand what makes it the right kind. 

• Supplements enriched with ashwagandha are a perfect match for your testosterone supplement needs.
• Look out for ingredients like fenugreek and safed musli
• Make sure it is a no-nonsense supplement i.e. a supplement that does not have unnecessary elements added.

MuscleBlaze has the perfect blend for you which makes it one of the best testosterone supplements. T-surge by MuscleBlaze is your new fitness buddy for unlocking your potential by increasing your stamina and removing the stressors in your mind. All you need to do is consume 3 tablets a day with milk and see a visible difference in 30 days. 

Takeaway

Testosterone levels can be influenced by many factors. This can lead to trouble in stamina, sexual health and stress levels. Making some lifestyle changes like fixing your sleep cycle, diet and stress levels can help if you have low levels of testosterone. Even the right exercises can make a huge difference. Lower levels of testosterone require supplements to be fixed. Checking out supplement options that are nature-powered can help a lot so that authenticity can be maintained without any reaction.

Remember, there is no quick fix to this but committing to what can make it better will be beneficial in the long run to maintain your testosterone levels, increase your stamina and keep stress away.