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Concentrate vs Isolate vs Hydrolyzed

Embarking on a fitness or wellness journey often involves a consideration of various nutritional supplements, and when it comes to protein, the choices can be both plentiful and perplexing. Amidst the myriad options, the debate between concentrate, isolate, and hydrolyzed protein takes center stage. Each variant brings its unique set of characteristics to the table, influencing factors like absorption, purity, and overall effectiveness. In this exploration, we delve into the nuances of concentrate, isolate, and hydrolyzed protein, dissecting their distinctions to guide you in choosing the protein supplement that aligns perfectly with your fitness goals and lifestyle. Let’s unravel the intricacies of these protein powerhouses to empower your informed decision-making on the path to optimal nutrition and performance.

When choosing between whey protein concentrate and whey protein isolate, it’s important to understand their key differences.

Whey Concentrate is created by concentrating milk proteins in whey. After undergoing processes like microfiltration, it typically contains around 80% protein by weight, with the remaining 20% consisting of milk sugars, fats, and flavoring ingredients, including lactose.

Whey Concentrate is a suitable choice for most people as it provides similar fitness benefits to isolate, including recovery and muscle growth.

Whey Protein Concentrate can be further categorized based on its quality:

       Lower End Whey Protein Concentrated  (contains 29 % of Protein )

       Higher End Whey protein Concentrated (contains 89 % of Protein )


Higher End Whey Protein is treated as the most suitable dietary supplement for muscle building. This form of Protein is also suitable for easy flavoring.

Whey Isolate, on the other hand, goes through further isolation processes such as ion exchange filtration and ultrafiltration. This results in a protein content of 90% or more by weight, higher than concentrate. Importantly, it removes most, if not all, of the remaining lactose and virtually all the fat.

Whey Isolate, however, is a better option for those with lactose intolerance since it contains little to no lactose. It also offers a slightly higher protein content per serving, making it ideal for individuals, especially athletes, who need precise protein tracking. Keep in mind that you may pay a premium for these differences.
Misconception:  Gold Standard is not a pure Isolate, it’s a blend of Isolate, Concentrate and Hydrolyzed 

Whey Hydrolyzed overcomes lactose intolerance that only a few people face, because they are sensitive to the “LACTALBUMIN” in Whey Isolate  and concentrate. Which is why have Whey Hydrolyzed is recommended for them. The type of whey is Pre-digested and contains virtually no lactose and removes the LACTALBUMIN. One of the advantages that this has over the other two mentioned above is that Whey Hydrolyzed contains  certain peptides which stimulate fat burning hormones. So anyone can tolerate a hydrolyzed whey it’s extremely hypoallergenic. And this is the most expensive form of whey. Hydrolysate Proteins are easy to digest and give more insulin as compared to Whey concentrate and isolate (28% more). Studies show that insulin is more effective in pushing fuel into body muscles.

All whey concentrate, whey isolate and share the same amino acid profile, making them highly absorbable and digestible for most Sri Lankans. They also contain beneficial components like immunoglobulins and lactoferrins, contributing to overall health. In terms of fitness benefits, all these can aid in exercise recovery, with no clear advantage of one over the other unless its more tailored for your needs.

In essence, they are all protein sources, and your total protein intake, whether from whey concentrate, isolate, or whole foods, is what matters most. In summary, for the majority of individuals, whey concentrate is a practical and cost-effective choice. However, whey isolate becomes more beneficial for those with lactose intolerance or specific protein measurement requirements, though it may come at a higher price. So those who are more allergic to whey Isolate and whey Hydrolyzed would be nice. 

Misconception:  Dymatize ISO 100 is not a pure Hydrolyzed, it’s a blend of Isolate and Hydrolyzed 

Things to look in the label

In a world where health and wellness are paramount, navigating the sea of dietary supplements can be both empowering and overwhelming. The key to making informed choices lies in the details, often found within the seemingly intricate labels adorning supplement bottles. These labels serve as a roadmap, providing crucial information about what you’re putting into your body.

Understanding how to decipher these labels can make the difference between a worthwhile addition to your health regimen and a product that falls short of expectations. In this guide, we’ll unravel the mysteries behind supplement labels, shedding light on the essential elements to scrutinize before making your next purchase. From nutritional content to quality assurances, embark with us on a journey through the fine print, empowering yourself to make informed decisions that align with your health and wellness goals.

Proprietary blends

Proprietary blends in protein products can be concerning for consumers because they don’t disclose the exact amounts of ingredients in the blend. This means you might get lower-quality proteins in the mix, even if the total protein content is claimed to be high. To avoid this, check the protein per serving relative to the serving size – higher protein per serving indicates higher quality. Be cautious of blends that provide less protein and more fillers if the amount of ingredients percentage is not specified. Also according to the FDA in the ingredientes section of a product label has to be in descending order of the items used, therefore the first  ingredient in the label is the most used one.

Amino Spiking 

Protein spiking typically involves using non-protein nitrogen-containing substances like creatine or glutamine to artificially increase the protein content of a product. To avoid falling into this trap, be wary of ingredient lists that include these amino acids as potential indicators of protein spiking. Choosing products with transparent amino acid profiles and third-party testing helps ensure protein quality and minimizes the risk of spiking.

Eg. MusclePharm Protein Spiking Lawsuit 2015

Serving Size

Apart from scientific data, some companies use subtle tricks to make their products appear more appealing to consumers. One such tactic is manipulating the serving size on the label. They increase the serving size (resulting in lower protein per serving) but prominently display this larger serving size on the label. However, they may include a larger scoop inside the container, not accounting for its weight in the measurements. For instance, the label may indicate a 30g serving size, but when measured with the included scoop (excluding its weight), it may actually be 40g. This can give the impression of higher protein per serving, but it reduces the number of servings in the container.

As a consumer when you are comparing two products, it’s essential to consider the total weight of the container and check the nutritional information based on 100g to make a fair comparison. This ensures that you’re comparing products accurately and not being misled by variations in serving size and scoop weight.

Get Absolutely Shredded

Get Absolutely Shredded with these tips!

Most of us love to Rock a Shredded Bod, With 6 pack abs, Vascular Arms and a Lean Body! For some it may seem near Impossible, mostly due to lack of direction in Diet and Workout, Some people try years of training and end with no results whatsoever. Why? Because Getting Shredded means losing fat, and losing fat doesn’t come through doing countless reps in your workouts, Losing fat is through 70% of Consistent dieting with a smart and efficient Diet Plan!

Today we at will be giving you a Guide and Tips on how to Shred OFF that Stubborn Fat and Build Some Quality Lean Muscle!

Most of you who have worked out regularly are aware of the best foods to eat in order to gain muscle:

  • Smaller meals should be consumed every 2.5 to 3 hours.
  • At least 30 grams of protein should be consumed with each meal.
  • Don’t disregard your consumption of fats! Make sure healthy fats account for 20 to 30 percent of your daily caloric intake.
  • Focus on high-quality sources of carbohydrates, such as fruits, vegetables, oatmeal, brown rice, quinoa, and other meals high in complex carbohydrates.

These guidelines are outdated. You have used them, and they are effective. But you now have new objectives. It’s time to lose the weight, sculpt your body, and flaunt your six-pack.

Lets Take into Considering the NO 1 Priority – YOUR DIET. Try to follow these tips :

Calculate Your Calorie Needs

fat loss diet

So how much should you be eating?

Determining calorie count is very individual, and will vary based on height, weight, age, daily activity level, body composition, weight-loss, or gain goals.

“As a quick rule of thumb, you could take your goal weight and add a zero, and then factor your physical activity.” (More active, add a couple hundred calories.)

A more detailed way to determine a baseline calorie need is with this formula: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5, then multiply by an activity-level value from 1.2 (sedentary) to 1.9 (extremely active)

Set a protein target 

high protein diet sri lanka

Aim for 1.2g per pound of bodyweight for men.
Aim for 1g per pound of bodyweight for women.

Include plenty of green, leafy vegetables in all of your meals.
Consider spinach, kale, and broccoli

Include wholesome fats in each meal.
* Aiming for 0.5g per pound of bodyweight is wise.
Think salmon, walnuts, and avocados

Don’t Skip Carbs Entirely

healthy fat loss diet

No carbs at all means no ready energy. Therefore, increase carbs slightly on hard workout days.

“The less impactful carbs that are found in sweet potatoes may be eaten one to two per week and post-workout,” Limit it to a small portion, though, such as half a sweet potato or a half-cup of quinoa or red rice.

After your last training session (Wednesday, in this example, two full days before Saturday’s event), eat two to three grams of carbs per pound of body weight for the rest of the day. If you train at night and it’s hard to eat enough carbs before bed, you can split up the total and eat the rest of the carbs on Thursday night. Insulin sensitivity remains high for 48 hours post- workout, so glycogen will still go to your muscles. Otherwise, on Thursday, go back on the diet prescribed in Step 2.

Improved Insulin Sensitivity

Short periods of low carb eating can have a beneficial impact on insulin sensitivity so that when we do re-introduce carbs (which we will) later in the diet, we can handle them more efficiently.

Carbs aren’t the enemy, but if you’ve been following a typical Western diet, you’ve likely been eating far too many carbs that a little ‘reset’ would be beneficial.

Once your muscle glycogen stores are full, they’ll remain this way for days, as long as no other strength training is performed (because muscle glycogen is burned only during high- intensity exercise). Carbing up on Wednesday also gives you time to make adjustments. If you feel you look flat and small on Thursday or Friday, increase your carbs a bit. Bloated and soft? Cut them back a bit. Make adjustments by 25–50 grams at a time.

Don’t Skip Meals

fat loss diet sri lanka

When looking to lose, people sometimes think skipping meals is the way to “save up” calories.

“The body doesn’t work like that: It needs food to burn more calories, “If you skip meals, it thinks it’s starving, and the liver starts to produce more glucose and this results in insulin resistance. This is all a recipe for more fat storage when you do eat.”

Keep drinking water

In an effort to look even dryer on game day, some guys will drastically cut their water intake. This only causes the body to react the opposite way, causing you to retain more water to avoid dehydration.

Drink your normal amount of water up until the night before the target day, at which point you should cut it back. The day of your event, halve your water intake until you’re ready to party. This will help you appear a little tighter without giving the body time to react negatively to water restriction.

Diet is Crucial, With a weak Diet. You would be seeing No results, even if you’re working out consistently, So make sure to allocate a good diet plan that will help you fuel through your workouts and provide the necessary nutrition.

To those looking for a customized Program to cater to your specified Body Goals, We would Recommend our Online Coaching Programs. Where we Cater customized workout and diet plans allocated to your Goal.

Get an Additional 10% OFF on Both Programs when you Register today!

Online Coaching Sri lanka

Last But Not least, Move Some Iron!

Build muscle lose fat


Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you’ve built isn’t needed any longer.




40g High Protein Shake

40g High Protein Shake in 5 Minutes!

Yes. 40g of Quality Protein! All it takes is 5 minutes to make this Nutritious Protein shake, which can be consumed during anytime of the day either as a Post/Pre workout shake, or even as a meal replacement! Note that this shake comes with some carbohydrates, but don’t worry,  what we use are complex carbohydrates which has its many health benefits and also will keep you fuller throughout the day.

We use most local Sri Lankan products you can find in your regular supermarket, cost effective and moreover very Nutritious.


Ingredients & Macro nutrients


High Protein Shake Sri Lanka

Ingredients Protein (g)  Carbohydrates (g)
200 ML Fresh Milk 7 10
40g Samaposha 8 26
100g Spinach 3 3
40g Blended Peanut Powder 10 6
40g Oats 7 45
50g Curd 6 1

Total MacroNutrients

  • Protein – 41g
  • Carbohydrates – 91g


Add all the ingredients to a Blender, Blend for 2 minutes, Top up with some ice if needed and Drink UP!

Who can Consume this shake?


5 Benefits of Protein Shakes | OpenfitProtein Shakes Could Be Reducing Your Lifespan, Science Says - AskMen


This Shake can be consumed by both Males and Females. Helps with Fat loss and Gaining Muscle Mass.

For those trying to lose fat, you can consume this as Meal Replacement, to add up some calories. The complex carbohydrates will help you keep more full, so preferably morning time would be ideal.

For those trying to Gain Weight, This shake could be included as an additional meal with your normal bulking meal plan. Would definitely help pack some good calories, and quality protein.

How healthy is our sri lankan diet?

How healthy is our sri lankan diet?

Our very own Sri Lankan Cultural Foods bring out a diverse taste with its many nutritional benfits that is very underrated, with the many types of vegetables we carry, witn Rice being a pre dominant staple meal in our country, and also overly eaten which leads to weight gain, when utilized and controlled well, Our local diet will help build some great Lean Muscle Gains and maintain overall health levels.


Breaking down the Nutrition

build muscle sri lanka

“A traditional Sri Lankan dish is primarily pescatarian, with a plant-based approach.” These, together with healthy fats from coconuts and 100% grass-fed cow/buffalo ghee, are essential for lowering inflammatory processes in the body and achieving the appropriate body fat percentage. The deliberate use of their superior spices elevates the meal to new heights.

We Carry a lot of healthy based vegetables that offer a tremendous level of health benifits, low in calories and can be cooked to a tasty and flavorful dish, added to our day to day lifestyle.

Here are a few common ones to name :

Karawila (Bittergourd)

BITTER GOURD (කරවිල) - 250g | Online Shop

Bitter melon has a low calorie content, with only 17 calories per 100 g. Despite this, the pods are high in phytonutrients like as dietary fibre, minerals, vitamins, and anti-oxidants.

Bitter melon is high in polypeptide-P, a phytonutrient that has been shown to reduce blood sugar levels. In addition, it contains charantin, a hypoglycemic agent. In the cells of the liver, muscle, and adipose tissue, charantin enhances glucose absorption and glycogen production. These chemicals may have been hypothesized to be involved for lowering blood sugar levels in type 2 diabetic patients.

Curry Leaf


What are Curry Leaves, Anyway? | Bon Appétit

Curry leaves are rich in protective plant substances, such as alkaloids, glycosides, and phenolic compounds, that give this fragrant herb potent health benefits.

Research has shown that curry leaves contain many compounds, including linalool, alpha-terpinene, myrcene, mahanimbine, caryophyllene, murrayanol, and alpha-pinene

Many of these compounds function as antioxidants in your body. Antioxidants play an essential role in keeping your body healthy and free from disease.

They scavenge potentially harmful compounds known as free radicals and suppress oxidative stress, a condition that’s associated with chronic disease development

Curry leaf extract has been shown to provide potent antioxidant effects in several studies.

For example, a study in rats demonstrated that oral treatment with antioxidant-rich curry leaf extract protected against medication-induced stomach damage and reduced markers of oxidative stress, compared with a placebo groups.

Other animal studies have shown that curry leaf extract may help protect against induced oxidative damage of the nervous system, heart, brain, and kidneys

Keep in mind that human research on the antioxidant effects of curry leaves is lacking. Nevertheless, there’s no doubt that curry leaves are packed with plant compounds that may help promote overall health by providing powerful antioxidant protection.

Polos curry, or curried delicate jackfruit


Polos Curry (Sri Lankan Baby Jackfruit Curry) - Food Corner

Jackfruit is a vegan favorite that is high in fiber and vitamins A and C Jack fruit. Jackfruits contain simple sugars like fructose and sucrose. These sugars are absorbed readily and easily by our bodies and so eating a small serving of this fruit will give you an immediate energy boost. You can have a bowl of refrigerated jackfruit as a post-workout snack to help you recover quicker.





Gotu kola sambal 


Gotu kola sambol recipe - BBC FoodCentella asiatica (Gotu Kola) provides numerous health benefits. It is utilized in traditional Ayurvedic medicine in Sri Lanka. It is primarily beneficial to memory and cognition. Aside from that, it is beneficial to the eyes, hair, blood vessels, and skin, among other things. Simply Google “Gotu Kola.” You may amaze with its super health benefits.






Plate wisely!


sri lanka healthy diet planWith the various amounts of healthy foods our country offers, where we tend to go wrong is when we overload on the wrong ones, specially as mentioned before with rice being a pre dominant carbohydrate in our day to day diet, it is also a simple sugar when overly consumed daily could lead to weight gain and diabetes.

Try to always follow a method of keeping the plate Prioritizing more vegetables, Protein based Meats, and keeping the carbohydrates to a minimum. Remember to stack up on high fiber based vegetables as mentioned above, not only are they healthy but will also help you stay fuller throughout the day.


Intermittent Fasting and FAT LOSS

Intermittent fasting means that you don’t eat for a period of time each day or week, With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.


The benefits of intermittent fasting the right way - BBC Future


You may be wondering…

How is this possible? Isn’t skipping breakfast bad for you? Why would anyone fast for 16 hours every day? What are the benefits? Is there any science behind this or are you just crazy? Is it dangerous?

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

How does intermittent fasting work?


10 Potential Benefits of Intermittent Fasting - alive magazine

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.

To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.

When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.

Intermittent Fasting Benefits

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Some popular approaches to intermittent fasting include:

  • Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.
  • 5:2 fasting. Eat a normal diet five days a week and fast two days a week.
  • Daily time-restricted fasting. Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.

Intermittent fasting is safe for many people, but it’s not for everyone. Skipping meals may not be the best way to manage your weight if you’re pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting

fat burning foods

Fat Burning Foods? Eat These and lose weight

YES, you can lose weight by eating! How? Well its all in the types of foods you eat, and how it affects your Metabolic rate. Most of us are always on the look out for ways to burn fat, with what we put into our bodies often the first area we start with. And whilst we can all make a conscious effort to limit the takeaways and treats in an effort to lose belly fat. It’s also useful to know which foods to eat more of which actively burn fat and calories.

The Best Fat Burning Foods to Eat to Lose Weight, Say Doctors and RDs

Here are the best FAT LOSS Boosting Foods you can find in Sri lanka :

1.Whole EGGS

Whole eggs are better for your muscles than egg whites •

Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each

Because they’re high in protein and fat, they help you feel full

That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals.

A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours 

Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk

Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.

2. Salmon

Perfect Pan Seared Salmon Recipe (15 Minutes!) | Wholesome Yum

A simple salmon dinner can help you lose weight fast, as this delicious lean fish packed with protein and omega-3s.

“Salmon is a fantastic source of high-quality protein which is beneficial for weight and fat loss as the body must work harder to digest it,” explains David Weiner, a Nutritionist. “In addition, salmon is a great source of omega 3 fatty acids which are shown to reduce inflammation and promote fat burning, with studies showing that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.”

Indeed, one 2015 study into omega-3 found these friendly fats helped with a “reduction in abdominal fat”. Whilst another study found that salmon – compared against cod and fish oil capsules – was the most effective for weight loss overall.

There’s further good news too. As one serving of salmon contains around two thirds of the nutrient selenium – which your body needs for a healthy thyroid. This is especially important, as your thyroid holds the key to an efficient metabolism.

3. Broccoli

Vegetable of the month: Broccoli - Harvard Health

Broccoli contains calcium, which is good for both healthy joints and weight loss, according to researchers. One University of Tennessee study found that calcium in fact controls how fat is processed and stored in the body. And that the more calcium in a fat cell, the more fat that cell will burn.

Meanwhile, Scientists at Kanazawa University in Japan delved into the science of broccoli further. And credited the chemical Sulforaphane, found in this mighty green veg, as the key to fighting flab.

They discovered this chemical not only encourages brown fat cells to speed up your metabolism, but it also helps to beat the bloat after a particularly salty meal.

A word to the wise though – steaming this green superfood is the best way to reap the full fat-burning effects. This is because steaming broccoli gives you the best chance of absorbing it’s nutrients. And of course frying broccoli carries extra calories if seasoned and brushed with olive oil.

4. Nuts

“Nuts, specifically almonds, are a great source of magnesium and healthy fats. These healthy fats also provide antioxidants, which both fight and repair the damage caused by inflammation,” he tells us.

Indeed, almonds in particular are something of a fat burning superfood, according to one US study. With overweight participants who enjoyed almonds as part of a low-calorie diet losing 50 percent more fat overall and around their weight compared to the other test group.

A pot of almonds on a yellow background

“They’re also a good source of protein, and as such they require the body to use more energy during the digestive process which can boost your metabolism and help burn more calories,” he adds.

And this was certainly the case with one European Journal of Nutrition study which find those who included nuts in their diet were at less risk of gaining weight or becoming obese.

So far, so good. But Suzie notes that whilst peanuts may be tasty, these are not the nuts in question when discussing fat-burning foods.

“Though nuts are really healthy, they are high in fats (although mainly healthy fats) but they do need to be eaten in moderation in order for any benefits to be noticed,” she adds.

5. Beans and legumes

The 9 Healthiest Beans and Legumes You Can Eat

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch.

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.

6. Green Tea

Green Tea Recipe by Archana's Kitchen

Glugging a mug of green tea can do wonders for your waistline. With this herbal tea hailed as on of the best fat-burning foods out there.

“Green tea is known to be thermogenic, or a fat-burner,” It’s loaded with antioxidants called epigallocatechin gallate (EGCG) which helps speed up metabolism.  Plus green tea also contains a small amount of caffeine, and research has found it to speed up metabolic rate and increase fat-burning if drunk before exercise.”

7. Avocado

Hidden benefits of avocado that may surprise you - Health - The Jakarta Post

With around 234 calories and 20 grams of fat per fruit, avocados would not be a natural ‘go-to’ when trying to burn fat and lose weight.  However, research says otherwise.

One 2019 study found that eating an avocado daily, as part of a calorie-controlled diet, aided weight loss in participants.

And the benefits of avocado don’t stop there, with another study finding that those who ate this fat burning food for breakfast or lunch were less likely to over-eat during the rest of the day.

8. Chicken

Juicy Oven Baked Chicken Breast - Jessica Gavin

Be it a breast, a thigh or a good old chicken drumstick – Chicken has earnt a spot on our fat burning foods round-up. With research showing that this popular poultry can aid weight loss.

A study by the University of Navarra found that those who frequently ate chicken as part of a balanced diet, experienced a “significant weight reduction mainly due to the loss of fat mass”.

“Lean protein sources, like chicken, actually take more energy (or calories) to digest than simple carbs do,” she tells us.  “Eating lean protein also protects your muscle mass when you’re in a calorie deficit, and lean mass burns more calories than fat.”

Another study found that chicken is also effective in making us feel full after a meal. As the amino acids in it makes our brains recognise that we are full afterwards.

Just of course be aware that sadly deep fried chicken does not carry the same nutritional benefits. And is best avoided or eaten as a rare treat.

9. Whole grains

Are whole grains good for you? | Nutrition Facts - Heart Foundation

Adding a host of hearty whole grains to your diet can help aid fat loss in the future. Think healthy bulgur wheat, quinoa, brown rice, a bowl of beneficial oats and whole grain breads and cereals.

“Whole grains such as oats and quinoa are high in fibre, which can enhance weight loss, digestion, and blood sugar levels, “Eating whole grains has also shown to reduce appetite and influence your body’s energy use, both of which can affect body composition.”

Indeed science agrees, with one study in the American Journal of Clinical Nutrition finding that a research group who added whole grains to their diet lost more body fat than those who continued eating refined grains. The same group also boasted a significantly loss in belly fat too.

Then there’s a 2017 study that found whole grains can help speed up your metabolism and increase calorie loss. And the reasoning behind this is that when digested, less calories from whole grains are retained overall. Porridge for breakfast and quinoa on your salad anyone.

10. Leafy greens.

Vegetable of the month: Leafy greens - Harvard Health

They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies.

It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach

Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss

Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals.

If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.

Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key


FISH – Benefits in BodyBuilding

Fish, Underated in the world of bodybuilding comes with a heap of health benefits.

There are a huge number of sub-species of fish, each with their own individual nutrient profile.

On average, white fish provides slightly more calories than chicken does with just over 170 kcal per 100 g. The protein count is a little lower at 24 g because fish is higher in fat..

Fish is high in micronutrition, providing vitamins B6, B12, selenium and iodine.

Types Of Fish

There are so many different types of fish out there it is hard to know which one you will like and what will match your needs the best.

The following is the nutritional information for a selection of popular fish (given for 1 ounce uncooked fish)


Fish Calories Protein Carbs Fat Cholesterol Sodium Fiber
Cod Fish 23 5.1g 0g .2g 10g 20mg 0g
Flounder 26 5.3g 0g .3g 14g 23mg 0g
Halibut 31 5.9g 0g .6g 9g 15mg 0g
Mackerel 58 5.3g 0g 3.9g 20g 26mg 0g
Red Snapper 28 5.8g 0g .4g 10g 18mg 0g
Salmon, Atlantic 40 5.6g 0g 1.8g 16g 113mg 0g
Swordfish 34 5.6g 0g 1.1g 11g 11mg 0g
Trout 42 5.9g 0g 1.9g 16g 15mg 0g
Tuna, Bluefin 41 6.6g 0g 1.4g 11g 11mg 0g
Tuna, Yellowfin 31 6.6g 0g .3g 13g 10mg 0g

1. Fish is lean

Fish Oil For Weight Loss – How It Works, Dosage, And Health Benefits

When you’’re dieting to shed bodyfat, you have to balance different objectives and cutting total calories, reducing fats and carbs, and simultaneously increasing protein consumption. Rely on lean fish as a staple of your diet because it meets all these objectives. Fish is also a great food to turn to during a diet when weight loss slows. Before cutting back further on carb consumption when you hit a plateau, try replacing much of your dietary protein which naturally contains fat with lean types of fish. Lean fish has less fat than most lean cuts of meat. You’ll be able to take in the same amount of protein, yet consume fewer calories. This will allow you to keep carbs at a relatively moderate intake level and you won’t feel too depleted. Switching to fish in the middle of a diet can help delay the necessity of lowering your carb consumption.

GO FISH: To get ripped, include the following types of seafood in your diet: sole, tuna, flounder, haddock, scallops, shrimp and crab. These are all extremely low in fat and high in protein.

2. Fish contains large amounts of healthy fats

11 Evidence-Based Health Benefits of Eating Fish

It’’s absolutely no surprise that of all the sources of calories and— carbohydrates, protein and dietary fat and the one that is most ““fattening”” is dietary fat. That’’s because fat is more efficiently stored as bodyfat than carbs or protein. But there’’s an exception: healthy fats, such as those found in fish. The healthy fats in fish and— the omega-3 fatty acids are less likely to be stored as bodyfat than the fats from sources such as chicken legs, beef, egg yolks or vegetable oil. The fat consumed from fish is prioritized for important physiological processes and only after those jobs have been completed does it tend to exert an effect on bodyfat storage. These jobs include sparing the breakdown and burning of glutamine, the all-important amino acid that prevents muscle loss; supporting the production of growth hormone; and increasing the formation of muscle glycogen.

With respect to glycogen, fish fat helps funnel carbs into muscles, which not only contributes to muscle growth but also compromises the body’’s ability to create bodyfat from carbohydrates. How so? When glycogen storage increases, the body’’s ability to make bodyfat from carbohydrates correspondingly decreases. One dieting secret is that the leaner you get, the more difficult it becomes to store fat from fish as bodyfat.

A precontest bodybuilder who has done his homework can get away with eating a lot of fish high in fat with little worry of adding bodyfat. This fat also prevents muscle breakdown and can enhance muscle growth.

GO FISH: For the omega-3 content of several types of seafood, see the “Omega Man”” sidebar.

3. Fish is high in mineral content

Most types of fish are a good source of both selenium and iodine, minerals that support metabolic rate. Iodine feeds the thyroid, the “master”” gland that has a huge impact on calorie burning and metabolism. Adequate amounts of iodine help keep that gland healthy. A strong thyroid gland also contributes to a stronger immune system, which is particularly important during dieting and hard-training phases.

GO FISH: To increase the range of minerals you take in, consume a variety of seafood. For iodine, emphasize oysters, cod, sea bass, haddock and perch. To boost calcium, consume bone-in fish, such as sardines.

4. Fish is easily digested

One problem with dieting is the risk of burning valuable muscle mass along with unwanted bodyfat. The solution is to eat more protein during a weight-loss diet. Additional protein tricks the body— rather than burn muscle mass, the body will burn the extra protein for fuel.

As protein becomes a higher percentage of calories consumed, however, the body may have trouble digesting it. That’’s where fish comes into the picture. From the standpoint of “texture”” fish is softer and breaks apart rather easily, which makes it easier to digest than “denser”” proteins, such as chicken breast, turkey breast and lean cuts of beef. Since lean fish is a very fast-digesting form of protein, it’’s also great pre- or postworkout.

GO FISH | Consume items from the ““lean seafood”” list: sole, tuna, flounder, haddock, scallops, shrimp and crab.

5. Some fish is very inexpensive. One of the concerns about including fish in a daily diet is its expense. Not all types of fish, though, are prohibitively costly. A six-ounce can of white tuna, providing about 40 grams of protein, goes for just over a buck per can. It doesn’t have to be boring, either. Mix it with fat-free mayo or, for a different taste, a blend of fat-free mayo and fat-free sour cream. For ““tuna burgers”” drain the tuna well, combine it with two egg whites, two tablespoons of pancake mix and some spices. Form the mixture into patties and grill them on a nonstick skillet coated with cooking spray.

Canned fish is a frugal way to get good protein, healthy fats and a lot of calcium. Sardines and canned salmon are generally inexpensive. Even some frozen and fresh fish can be relatively inexpensive. Check the freezer and fresh-fish counter at your local grocery store or warehouse club for good values— prices sometime vary by season and locale.

GO FISH: If budget is an issue, choose canned fish, such as tuna, sardines, salmon and anchovies, and look for lessexpensive frozen and fresh varieties, such as haddock, flounder and sole.

Do Bodyweight Exercises Build Muscle?

Can bodyweight exercises build muscle?

How to Build Muscle at Home With No Equipment | by Dhimant Indrayan | Better Humans | Medium

Yes, bodyweight exercises can build muscle if you use the following principles: increase reps, decrease rest times, perform variations, train to failure, increase time under tension, and implement mechanical drop sets.


Muscle Building 101


How Long Does it Take to Build Muscles?

Let’s quickly cover what it takes to build muscle. Building muscle primarily comes down to 3 factors:

1. Mechanical Tension

This is primarily what happens when you lift heavy things. If you’ve ever tried lifting a heavy barbell off the ground that weighs more than you do, this is mechanical tension at work. You’re working your hardest to keep your shoulders packed, spine neutral, and core tight. When muscles are exposed to lots of mechanical tension, they respond by growing.

2. Metabolic Stress

This is the burning sensation that you get when muscles are fatigued. It’s also known as the “pump” in the bodybuilding world, as muscles engorge with blood which can make them look swollen and vascular.

3. Muscle Damage

This is the muscular soreness that you feel 24-48 hours after a workout. While you don’t need to feel soreness to build muscle, it is generally a good sign that local muscles are being repaired and getting stronger.

There’s more that goes into the science of muscle growth, but we’re going to leave it at the basics. As long as you have significant mechanical tension and metabolic stress (muscle damage plays a smaller role), you will build muscle.

In real world terms, you can fulfill these requirements through a variety of different training methods.

Of course, traditional weight lifting is an effective means of building muscle. Resistance bands can also build muscle. Even just tensing muscles in what’s called isometric contractions can build muscle.

The big question for this article is whether the resistance of your bodyweight is enough to stimulate muscle growth?

Try one or all six of these tactics in your next workout and see what tests your muscles the most:

At-Home Workout With Spartan's Director of Training | Spartan Race


1 . Increase reps and sets; decrease rest time. The more you do an exercise, the more you’ll increase the metabolic stress you put on your muscles. Do more reps and sets of bodyweight exercises than you’d typically do at the gym with weights for similar results. You also want to limit breaks between those reps and sets, too, without sacrificing proper form. This puts more stress on the muscle, promoting growth. In fact, research shows that low-load resistance training (with a light weight or bodyweight) combined with little rest may enhance metabolic stress and increase muscle size even more than lifting heavy weights and taking longer breaks. If you typically lift weights for about eight reps in the gym, try doing that same move for 20 reps at home with just your body.

2. Change the angle or tempo of the exercise. To increase microtrauma, try taking your lunges for a walk or stepping out on a diagonal. Or add an incline or decline to your push-ups, suggests Galbraith. Changing the angle can both incorporate other muscles into the move, but also work different parts of the same muscle group. It’s also a good idea to slow down the eccentric or downward phase of an exercise (like when you lower to the bottom of a deadlift) and then explode up (quickly moving up from a deadlift or hinged position). Another option: Slow down the entire exercise. For example, lower into a squat on a count of three, holding at the bottom for three, then stand up on another count of three. This increases the time your muscle is under tension, meaning you’re more likely to create microtraumas within your slow-twitch muscle fibers, which have more endurance capacity than fast-twitch fibers.

3. Add some holds and half-reps. This can add more metabolic stress to the muscles, thus resulting in more gains. For example, if lunges feel easy, hold the bottom of the movement (both knees bent 90 degrees) for a few seconds before standing up. Or, step back into your lunge, lift halfway up, then drop back down before you come back up to standing. Also, try stopping short of standing all the way up from a squat or lunge, or stop short of lowering all the way down in a glute bridge. This works because you’re putting the muscle under tension for a longer period of time, or eliminating any points in the movement where the working muscle gets a break.

4. Do more plyometrics. Plyometric Training — Q&A : SimplyGym To increase the tension on your muscles, add some explosiveness to your moves. Squat jumps, lunge jumps, hinge jumps, burpees—they all count toward more muscle building. When a muscle is stretched, it leads to nerve firing that signals a concentric contraction (shortening of the muscle). A quicker stretch (like what happens during the explosive portion of a plyometric exercise) leads to a stronger nerve firing and greater resulting contraction of the muscle. That stronger contraction means your muscle is working harder, and will likely result in more microtrauma and thus more gains. One study on young soccer players found that those who performed plyometric moves had similar muscle gains to those who did resistance training.

5. Perform single-sided exercises. Switch your typical bilateral (or two-sided) exercises to unilateral (or one-sided) movements. That means turning a squat to a pistol squat, making your glute bridge a single-leg bridge, or turning your plank into a single arm (and/or leg) plank. These simple switches can increase the microtrauma to a muscle, as well as add more tension or load to that muscle, says Galbraith. Think about it: One side is handling all the weight rather than splitting it.

6. Focus on the eccentric (or lowering) part of the exercise. For example, the eccentric part of a push-up is when you lower yourself from the top of the push-up to the ground. For a squat, the downward motion as you sit down is the eccentric movement. Training the eccentric will lead to more muscle damage.

For a customized HOME WORKOUT PROGRAM, Do Join our Online Coaching Program where we cater to your dedicated Goal by allocating a custom home baed program :






Not everything you do to build muscle happens in the gym. 

In fact, a lot of the hard work comes in the kitchen. To adequately build muscle, you need to be eating in a caloric surplus. This means that you need to be eating more calories than what your body burns on a daily basis and it is these added calories that will give you the extra energy your body needs to build muscle. You might know this as bulking.

For example, let’s just say your maintenance calories is 2000 calories per day. That’s how much you have to eat so that your weight remains the same—you won’t gain weight and you won’t lose any either. To put you in a caloric surplus to build muscle, while minimizing as much fat gain as possible, try adding an extra 200-500 calories. This will make your daily calorie goal around 2200-2500 per day.

This is just an example caloric surplus as it’s a number that definitely varies depending on the individual. Some people might find that they are rapidly gaining too much fat eating at this caloric surplus, so they may need to lower the number of excessive calories they’re eating. If you find that you want to eat at a larger surplus or a smaller one, then simply adjust your calories to suit your needs.


What Are The BEST Protein Sources to Build Muscle? (Eat These!) - YouTube

The building blocks for muscles is protein. This is why it’s pivotal to ensure that you’re eating enough protein in your diet to encourage that muscle growth. Combined with your strength training, whether that’s in the gym or using bodyweight exercises, you can stimulate muscle growth and see the gains you want to see.

Never Stop Progressing

As with any type of exercise, there’s always a risk of hitting a plateau if you keep doing it over and over again without playing around with any variables or continuing to test your muscles in new ways. That’s why it’s important to progress your program, adding variations to the exercises and increasing the challenge on moves with the methods Galbraith mentions above—that’s how muscle building continues to happen.



Healthy Eating Tips during the Curfew

Lockdown has meant irregular schedules and changes in working routine, as well as when it comes to the diet. Some people have started becoming more diet-conscious while at home, avoiding heavy food that could impact health severely at times. Other people are guilty of overindulgence – reaching out for a snack more frequently.


Here are a few tips on how we can find the balance in terms of our diet :


1. Constructing meals

One simple approach could be to look at meals as consisting of three elements: Protein (red), carbohydrate/fibre (yellow) and fruit and/or vegetables (green). You could call this the ‘power of three’. These rules mean you can be totally flexible as to what foods will serve as these three elements, and allow you to adapt to what is available at home and/or in the shops.

  • The protein element does not need to be chicken or eggs, but can be other lean meats, fish, beans/pulses, nuts/seeds or plant-based protein products (e.g. soy-based tofu). Try to limit the processed meats and vegetarian equivalents where possible.
  • For the carb/fibre element, this can be pasta, rice, bread, corn/maize, potatoes or other root vegetables and other cereals. Try to choose some wholegrain varieties as well, especially as these tend to be more likely to be left on the shelves!
  • For the fruit and veg element, this could be anything available, either fresh, frozen or tinned. The more variety the better! Fruit and veg also serve as excellent healthy snacks for adults and children alike.

2. Healthy Snacking

Habitual grazers will be glad to learn that you can still snack frequently and live a healthy life, so long as the snacks at hand are low calorie alternatives.

Try swapping your usual high sugar or high fat snacks for treats such as yoghurts, nuts and seeds, or fruit.

Additionally, you can always swap high calorie chocolate bars for the healthier option of dark chocolate with a reduced portion, such as two squares.

Incorporate dietary shakes in your diet, Like homemade protein shakes made with fresh milk, oats, peanut butter..etc Green shakes that include Spinach, Oats..etc. This could be also a healthy alternative to get a nutritional meal in to make you feel full and well energized during the day. 

3. Plan Ahead

Diabetes Meal Planning | Eat Well with Diabetes | CDC

Thinking of meals to make at home can become a laborious task during lockdown. Now that restaurants and cafes have closed, we all have less inspiration than usual.

Instead of leaving thoughts of meal times to the last minute – which can leave you reaching for unhealthy snacks to solve the problem – try to plan ahead.

Make a menu for the week ahead before you go shopping, ensuring to include as many healthy meals and snacks as possible on your shopping list, while cutting the unhealthy options.

Before the start of the week, try to prepare the week’s upcoming meals in advance, or, at the very least, decide upon a meal you will cook for each upcoming night.

4. Consume oily fish

Benefits of Fish Oil And Its Side Effects | Lybrate

Canned oily fish in particular is a really handy item to have in your cupboard while on lockdown, Not only is it cheap and has a long shelf life, but it is rich in omega-3, which studies say can improve mental well being.

“Oily fish is also one of the few rich sources of vitamin D in the diet,” Benelam adds, “something we all need to consider if we’re staying at home and may not be getting much sun exposure, which is our main source of vitamin D.

“Vitamin D is also important for bone health and to support the immune system.”

5. Be Sure to Hydrate

Hydrate the Soul – PSA International

“Drinking an adequate amount of fluid is essential in order for you to feel and function at your best,” says Ludlam-Raine.

But it doesn’t have to be just water, you can get your hydration via squash, tea, coffee and milk, she adds.

“It all counts towards the 8 glasses of fluid that we need, though you may need more if it’s hot or you have just exercised.

“Keep any caffeinated drinks to a minimum and try not to drink them from mid-afternoon so they don’t affect your sleep.”

Balance is key


While being healthy does require you to be responsible, and at times a little regimented in order to maintain a routine, it’s important to remember that you can always indulge every now and again.

Treating yourself will help give you a little mood boost when you need it, while also stopping you from breaking your healthy habits for good.

Lockdown has already restricted our lives, so occasionally throwing out the ‘rulebook’ will ensure you make it out of lockdown not only healthy, but happy, and ready to take on the world.


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