Kiran Sagar - Health & Fitness

24/09/2025

ತೂಕ ಇಳಿಸುವುದಕ್ಕೆ ವೆಟ್ ಲಾಸ್ ಡ್ರಿಂಕ್ ಇದ್ಯಾ ?

21/09/2025

ಆರೋಗ್ಯಕರವಾಗಿ ತೂಕ ಹೆಚ್ಚಿಸಲು ಡಯಟ್ ಮತ್ತು ವ್ಯಾಯಾಮ | HEALTHY WEIGHT GAIN DIET & EXERCISE TIPS IN KANNADA

🔥 Healthy Weight Gain = Calorie Surplus + Strength Training

👉 Calorie Surplus
To gain weight, you need to eat more calories than your body burns daily.

Example: If your body burns 2,000 kcal/day, eating 2,300–2,500 kcal will create a surplus.

Choose nutrient-dense foods → rice, millet, potatoes, ghee, nuts, seeds, bananas, milk, paneer, eggs, pulses, chicken, fish.

Focus on quality calories, not junk food—this ensures fat gain is minimized and muscle growth is maximized.

👉 Weight Training
Calorie surplus alone = fat gain.
But when combined with resistance/strength training, those calories are directed into muscle growth.

Progressive overload (gradually increasing weights or intensity) builds muscle.

3–4 days/week of structured training is enough.

Compound lifts like squats, deadlifts, bench press, rows help build strength and muscle mass faster.

👉 Other Essentials

Protein intake: 1.6–2 g per kg body weight daily.

Sleep & recovery: At least 7–8 hours to allow muscle repair.

Meal frequency: 4–6 balanced meals per day.

📲 Call-to-Action for Your Program

Want to gain healthy weight, build lean muscle, and avoid belly fat? 💪
DM “GAIN” or WhatsApp 90191 69276 to join the .fix online coaching program!

02/09/2025

ಬೆನ್ನು ನೋವು ಮತ್ತು ಹಾರ್ಮೋನ ಇಮ್ಬ್ಯಾಲೆನ್ಸ್ ಸರಿಯಾಗಿದೆ | 60 to 49 kg Weight loss Journey from KSF diet

1. Watch this video To Join Worldwide Online Body and Health transformation program 👉https://youtu.be/8vhyCVVYp1U 👈Blood test : https://tinyurl.com/2bwx9b8...

29/08/2025

27/08/2025

🌸✨ ಎಲ್ಲರಿಗೂ ಗೌರಿ ಗಣೇಶ ಹಬ್ಬದ ಹಾರ್ದಿಕ ಶುಭಾಶಯಗಳು 🙏✨🌸
ಈ ಪವಿತ್ರ ಹಬ್ಬ ನಿಮ್ಮ ಜೀವನಕ್ಕೆ ಸಂತೋಷ, ಆರೋಗ್ಯ, ಶಾಂತಿ ಮತ್ತು ಸಮೃದ್ಧಿ ತರಲಿ ಎಂದು ಹಾರೈಸುತ್ತೇವೆ 🌿🪔
ವಿನಾಯಕನ ಕೃಪೆ ಸದಾ ನಿಮ್ಮೊಂದಿಗೆ ಇರಲಿ! 🐘🌺

31/07/2025

ಊಟ ಬಿಟ್ಟು ಮಿಲೇಟ್ ಮಿಕ್ಸ್ ಕುಡಿತಿದ್ರೆ ಹುಷಾರ್

🧃 "Millet weight loss mix ಶೇಕ್" ಮೋಸ – ನಿಜವೇನು?

ಬಹಳಷ್ಟು "ವೇಟ್ ಲಾಸ್ ಶೇಕ್"ಗಳು ಪ್ರತಿ ಸರ್ವಿಂಗ್‌ಗೆ ಕೇವಲ 2 ಗ್ರಾಂ ಪ್ರೋಟೀನ್ ಮಾತ್ರ ಇರುತ್ತದೆ.
ಅದೇ ಸಮಯದಲ್ಲಿ ದಿನಕ್ಕೆ ಒಂದು ಬಾರಿಗೆ ಇದನ್ನು ಊಟದ ಬದಲಿಗೆ ಕುಡಿಯಲು ಹೇಳುತ್ತಾರೆ.

⚠️ ಹೌದು, ತೂಕ ಕಡಿಮೆಯಾಗಬಹುದು – ಆದರೆ ನೀವು ಕಳೆಯುತ್ತಿರುವುದು:

✅ ಸಡ್ಡು ಮಾಂಸಖಂಡ (Muscle mass)
⛔ ಕೊಬ್ಬು ಅಲ್ಲ (Not fat)

ಪ್ರಮಾಣಪೂರಕ ಪ್ರೋಟೀನ್ ಇಲ್ಲದೆ ದೇಹವು ಮಾಂಸಖಂಡವನ್ನು 에ನರ್ಜಿಯಾಗಿ ಬಳಸಿ ಬಡವಾಗಿಸುತ್ತದೆ.
ಇದರಿಂದ ದೇಹದ ರಚನೆ ದುರ್ಬಲವಾಗುತ್ತದೆ, ಶಕ್ತಿ ಕಡಿಮೆಯಾಗುತ್ತದೆ.

💔 ಈ ಶೇಕ್ ನಿಲ್ಲಿಸಿದ ಮೇಲೆ ಏನಾಗುತ್ತದೆ?

ತೂಕ ಮತ್ತೆ ಬರುತ್ತದೆ (ಹೆಚ್ಚಾಗಿ ಕೊಬ್ಬಾಗಿ)

ಅತಿಯಾದ ಹಸಿವು

ಹಾರ್ಮೋನ್ ಅಸ್ವತಂತ್ರತೆ

ಕೂದಲು ಬೀಳುವುದು, ಕುಗ್ಗು ಶಕ್ತಿ

💪 ನಿಜವಾದ ಕೊಬ್ಬು ಕಡಿತ = ನಿಜವಾದ ಆಹಾರ + ಸರಿಯಾದ ಪ್ರೋಟೀನ್ + ಶಿಸ್ತು

ದಿಂಡಿಪಪ್ಪು, ತೊಗರಿ, ಮೊಟ್ಟೆ, ಪನೀರ್, ಸಿರಿಧಾನ್ಯಗಳು, ತರಕಾರಿ

ಪ್ರತಿ ದಿನ 1.2–1.6 ಗ್ರಾಂ ಪ್ರೋಟೀನ್ / ಕೆ.ಜಿ. ತೂಕ

ಮಾಂಸಖಂಡ ಉಳಿಸಲು ಸ್ಟ್ರೆಂಗ್ತ್ ಟ್ರೈನಿಂಗ್ ಅವಶ್ಯಕ

🧃 "Meal Replacement Shake" ಮೋಸ – ಸತ್ಯವೇನು?
(Reality of Low-Protein Slimming Shakes)

🥤 What they don’t tell you:

Many so-called "slimming shakes" or "millet weight loss drinks" have only 2g protein per serving – that’s extremely low.
Yet people are told to skip real meals and drink this once or twice a day to lose weight.

⚠️ Yes, you may lose weight – but here's what you're losing:

✅ Muscle mass
⛔ Not fat

When your body doesn’t get enough protein, it starts breaking down your muscle for energy.
Result? You’ll look weaker, feel tired, and your metabolism will slow down.

💔 What happens when you stop the shake?

Weight comes back quickly (mostly as fat)

Hunger increases

Hormonal imbalance

Hair loss, fatigue, nutrient deficiency

💪 Real Fat Loss = Real Food + Right Protein + Consistency

Focus on whole foods: dal, pulses, eggs, paneer, millets, vegetables

Aim for at least 1.2–1.6g protein per kg of body weight daily

Strength training is key to preserve lean muscle

🚫 Don't fall for quick fixes. Your body deserves better.
Weight loss is not just about eating less. It's about eating right.

🎯 Remember:
Lose weight, but not your muscle!
Choose science, not shortcuts.

12/07/2025

ದಿನಕ್ಕೆ ಒಂದೇ ಊಟ ಮಾಡೋ - OMAD WEIGHT LOSS DIET IN KANNADA

To Join Online Diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

Why You Should Avoid OMAD Diet (One Meal A Day)

OMAD involves eating all your daily calories in just one meal and fasting for the rest of the day. Though it may lead to quick weight loss due to calorie restriction, it comes with major downsides:

1. Nutritional Deficiencies

It's nearly impossible to meet your daily needs for essential vitamins, minerals, and protein in just one meal. Nutrients like iron, B12, magnesium, calcium, and zinc require distributed intake and absorption throughout the day. OMAD often leads to undernourishment.

2. Muscle Loss

OMAD often fails to meet your protein requirement (~1.2–1.6 g/kg for active people). Without regular protein intake every 3–5 hours, the body may break down muscle tissue instead of fat, leading to slower metabolism and weakness.

3. Digestive Stress

Eating one large meal can cause bloating, indigestion, acidity, and IBS flare-ups. Your digestive system is not meant to handle such a large load at once.

4. Not Mentally or Socially Sustainable

OMAD can cause energy crashes, mood swings, and loss of focus. Socially, it’s hard to maintain with family meals or Indian meal patterns. Most people quit within weeks.

5. Risky for Women

In women, extreme fasting can disrupt hormones, thyroid function, and even menstrual cycles due to elevated cortisol and calorie stress.

Better Alternative:

Try 2–3 balanced meals with high protein, fiber, and whole foods. A 12–14 hour fast (e.g., early dinner) is safer and more sustainable for long-term health.

09/07/2025

ಹತ್ತು ವರ್ಷದ ಹೊಟ್ಟೆ ಬೊಜ್ಜನ್ನು ನಾಲ್ಕು ತಿಂಗಳಲ್ಲಿ ಕಡಿಮೆ ಮಾಡಿದ್ದೇನೆ | Diastasis Recti Belly Fat Loss

03/07/2025

ಗರ್ಭಿಣಿಯಾಗಲು ಕಷ್ಟ ಆಗ್ತಿದ್ರೆ, ಮಕ್ಕಳು ಆಗ್ತಿಲ್ಲ ಅಂದ್ರೆ.. .fix

To Join Online Diet and lifestyle coaching program Whatsapp KSF Team 90191 69276

Dealing with infertility can be challenging, but there are various approaches, depending on the underlying causes. A common factor that influences fertility is weight, especially excess weight.

🌸 INFERTILITY: Causes, Solutions & Right Path Forward

Infertility affects both men and women. It’s defined as the inability to conceive after 12 months of regular unprotected s*x. Causes can be hormonal, structural, or lifestyle-related.

✅ Common Causes in Women:

PCOS, thyroid issues, high prolactin

Irregular or absent ovulation

Blocked fallopian tubes, endometriosis

Uterine fibroids, low AMH (egg reserve)

Stress, obesity, poor sleep, over-exercising

✅ Common Causes in Men:

Low s***m count/motility/shape

Varicocele (swollen scrotal veins)

Low testosterone, thyroid issues

Smoking, alcohol, heat exposure

Nutrient deficiencies: zinc, selenium, vitamin D

🍃 Natural Lifestyle Solutions (Start Here)

For Women:

Balanced meals: millets, dals, greens, seeds, ghee

30–45 mins daily walk or yoga

Sleep 7–8 hrs, manage stress

Avoid plastics, processed foods

Maintain healthy weight (5–10% loss helps PCOS)

For Men:

Eat zinc-rich foods: pumpkin seeds, eggs

Quit smoking/alcohol, avoid tight clothing

Manage stress and sleep

Moderate exercise (no steroids)

🏥 Medical Options (If Needed)

Consult Fertility specialist doctor

Ovulation Induction: Clomid/Letrozole to stimulate egg release

IUI: Washed s***m inserted into uterus (10–20% success)

IVF: Egg fertilization outside, then implanted (30–40% success)

ICSI: Single s***m injected into egg (for male factor)

Donor Egg/Sperm/Surrogacy: For low AMH or IVF failure

Laparoscopy: For fibroids, blocked tubes, endometriosis

⚠️ Why Start Naturally?

Boosts egg/s***m quality

Saves cost and cycles

Reduces miscarriage risk

Improves mental & emotional strength

Healthier baby outcomes

✨ Infertility isn’t failure. It’s feedback. Heal first — naturally.

01/07/2025

ಬೆನ್ನು ನೋವು & ಥೈರೊಯ್ಡ್ ಸಮಸ್ಯೆ ಜೊತೆ 15 ಕೆಜಿ ತೂಕ ಕಡಿಮೆ ಆಯ್ತು KSF ಡಯಟ್ ಮಾಡಿ

23/06/2025

ಡೆಲಿವರಿ ನಂತರ ಬಂದಿರುವ ಬೆನ್ನು ನೋವಿಗೆ ವ್ಯಾಯಾಮ

19/06/2025

ಅಮ್ಮನ ಮಾತು ಕೇಳಿ ಸೇರಿಕೊಂಡೆ | 22 ಕೆಜಿ ಕಡಿಮೆ ಮಾಡಿ ಮನೆ ಆಹಾರ ತಿಂದು ಫಿಟ್ಟಾಗಿದ್ದೇನೆ | Kannada Ksf diet #