Skip to main content

What is whey protein and its health benefits and risk

What is whey protein
Whey protein is not somethings new for anyone ,they have been available for hundred of years however the true benefits of whey protein has become unknown,this awareness has led to an increase in research activity to identify all the benefits whey protein provide to the human body.

There are many sources of information about about whey protein,but it can be challenge to out the facts from the fictions,of the many protein sources out there whey protein is the ultimate.

It comes from milk during the process of turning milk into cheese,whey protein is separates out and whey are high quality and nutritious dairy protein.

Milk contain two primary protein-

whey proteincasein protein
When cheese is produced the liquid whey separates from the curd or casein.They whey protein are then separated from the liquid whey and purified to various concentration of whey protein.Protein can also be found in variety of foods mainly meats products such as beef,chicken,and fish.

Dairy pro…

Does eating carbohydrates at night make you fat

Does eating carbs at night make you fat:

Many people are  fear about eating carbohydrates at night that it will make them weight gain and fatty. One common thought is to no longer eat after 8 p.m, a new research shows that eating late night snacks can help you wight loss and balance your hormone levels and reduce anxiety and depression symptoms.

Carbs at night,carbohydrates at night make you fat,

On the other hand some research shows eating heavy meals at night can gain weight and fat in adults and children's.

This is really a confusing part for most of them eating late at night is good or not. Well in my opinion eating at night after 8 pm is good for your health if you focus on your calories and if you know what you are eating at night and it will help you reduce your craving and fat loss. 

Do you know when you eat 1 gm of carbs and 1 gm of protein and 1 gm of fat your total calories count is 17 calories. 

Carbs protein and fats calories

  • 1 gm protein=9 calories 
  • 1 gm carbohydrates=4 calories
  • 1 gm fat=9 calories. 
Keeping these calories in your mind watch your late night eating snacks, do not include heavy meals in your diet like 6-8 chapatis, butter chicken, junks foods French fries and burger and pizzas which are high in fat and calories and spike your insulin levels because of the high glycemic index of foods. Also remember weight gain only occurs when there is change in your calories consumption and calories you burned from exercise. I will give you the simple example like your total energy expenditure is 1500 calories and you are eating more than your resting expenditure it will make you gain weight and fat. Calculation is simple you burned 400 calories from exercise and eating 700 calories after exercise will not. Giving you any weight loss results.

What should you eat at night?

Different foods have different calories and carbs protein and fats nutrition, for example a office going person eat his breakfast and lunch and evening snacks tea,coffee but when it comes to late night dinner he will feel extreme hunger and craving for the food and end his day with the heavy dinner meals which give him full satisfaction and proper sleep. If he reduce his calories at night fell depressed and increase in anxiety because of stress hormone cortisol the same hormone make you eat more at night and because of work  stress in your office and stressful times.

If you follow the healthy meals for 1 week and reduce your calories at night, you will feel hunger and carving to eat more. This happened only in the beginning of 7 days, after seven days complete your body automatically adjust your calories and you feel no more craving at late night.

Do you know our body is a survival army it will flow according to the environment and situations.

Here I will give you 5 best meal with low carbs and you don't feel like craving at night.

  • Whole wheat pasta low in calories carbs
  • Oats bran high in fiber and protein and highly complex carbs.
  • Quinoa mix vegetable dalia high in protein and gluten free and low in carbs.
  • Whole egg scrambled 4 in olive oil 1 table spoon with green vegetable and some small bowl brown rice which is low in carbs and green vegetable any.
  • 150gm of panner piece with vegetable soup 200 ml. Or chicken 250gm with brown rice 50gm chapati with vegetable salad.

Does fat can make you gain weight?

Do you know fat take 6 to 8 hours to digest on your body, if you eat fat at night a misconception that fat can make you weight gain. In reality fat do not make you gain weight because if feel Hungary at night eat only fat foods like whole egg, cottage cheese, butter chicken 200gm, these food not make you fat because you body make ketones the energy source from fat means when you eat fat at night you body uses (fat) fatty acids as a energy source because of the no carbs diet.

My final words eat a well balanced means and regular exercises and and changing in your eating habits help you to reach your fitness goals.

Read our other posts:


Popular Posts

How to do Gmsa Personal trainer course from guru mann gmsa fitness academy

What is gmsa fitness academy ?  Gmsa is fitness academy called guru mann sports association and have recently launch the fitness academy name GMSA with new update and courses for fitness and athletes for basic knowledge of sport and exercise science nutrition. 
Gmsa fitness academy have accreditation with India reps society and sports authority of India and skill India and government of India recognize, this is the first fitness academy have government affiliation and have level 1 and level 2 and level 3 and level 4 certification for fitness and exercise. 

Which certification provide gmsa fitness academy. Certified personal trainer course level 1 and level 2 and level 3 courses. Certified nutrition coach. Cpt+cnc certification combo offer. 
Certified personal trainer course and CPT+CNT combo certification which is reps certified and giving you basic knowledge of human anatomy and nutrition and cover topics like exercise physiology and kinesiology and injury rehabilitation and sports n…

How to calculate Body Mass Index (BMI) easy way

What is BMI and how you can calculate Body Mass IndexBMI means body mass index which measure your body fat based on heights and weights for both adult men-women

The formula of BMI is weight in kg Divide by height in meter square.

BMI Formula-weight in kg /height in m2

For example your height is 5 feet 5 inches first convert you height in centimeters let's convert in cm with easy formula.

You know 1 inch = 2.54cm and 1 feet=12 inches multiply 5*12= 60+5 inches=65 inches now multiply 65 inches*2.54cm=165cm your height in cm.

BMI categories range - - -Underweight= Below <18.5Normal weight =18.5-24.9Overweight=25-29.9Obesity =Bmi of 30 or above 30
Do you know bodybuilders have more lean muscle mass and there weight is over 80 kg and professional bodybuilders have BMI of 25 to 30 which is include in the over weight category. Because of just lean muscles mass weight.
On the other hand bodybuilders have only 8 percent to 12 percent body fat. Still there BMI are above 23 because of ther…

How to get cruise ship jobs in India as personal trainer

Cruise ship jobs give you opportunity to travel the world and get paid for it. Spend your winters in the Caribbean and your summers in Alaska or travel to remote and exotic ports in Europe, Australia, New Zealand, South America and Asia and all over the world aboard a luxury cruise ship.
Passengers pay between 500$ and 8000 U.S. dollars per week to live on the same cruise ship and experience the places and sea , 
You can get all adventure for free (free meals and accommodation) plus earning in most cases tax free salaries that only maritime jobs could offer. Cruise jobs offer have amazing opportunities to save money, travel the world and meet people from different countries and different language and cultures.
Cruise liners jobs are are amazing place for college students and who have just pass out the from university and looking for experience the world and adventurer trip with handsome basic salary.

List of top cruise line and cruise ship jobs companies?Star cruise line asiaCelebrity…