Junkhealthyfied

27/12/2022

FAT LOSS NOT JUST WEIGHT LOSS. ⚠️

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23/12/2022

The key for successful long term weight loss is finding the strategy that works for you with the least amount of friction and restriction but still allowing you to create a calorie deficit!

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16/12/2022

SATIATING FOODS!⁣⁣
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As you know, the only way to end hunger is to eat. Eating provides satiety - a pleasant feeling of fullness & the corresponding ⬇️ of hunger
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But did you also know that some foods are better than others for satisfying your hunger? A baked potato, for example, will probably "fill you up" much better than a serving of candy that has the same number of Calories
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Satiety simply refers to the feeling of state of being satisfied, think of it as hunger rating. If you're extremely hungry after a meal, it may have been ⬇️ in satiety. Conversely, if you're quite satisfied & hunger is ⬇️ after a meal, the meal was satiating
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Being satisfied, especially when dieting, is vital to ensure you're not overly hungry, potentially hindering your adherence & consistency to the plan
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is key for a successful so including satiating foods in your daily meals will help manage ⁣⁣
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Choosing foods that are satiating can be useful & important tool ⁣⁣
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The satiety index rating took 38 commonly consumed foods at 240kcal each & measured their impact on future hunger over the course of 2 hours
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These foods on the infographic are amongst the ⬆️ scores for satiety, ⬇️ future hunger.⁣⁣
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Although I recommend eating foods based on preference, you may benefit from including a few of these foods into your daily diet to maximize your fullness.⁣
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Some foods that score ⬆️ than white bread (100) on the satiety index are:⁣⁣
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Boiled potatoes (323)⁣⁣
Fish (225)⁣⁣
Oatmeal (209)⁣⁣
Oranges (202)⁣⁣
Apples (197)⁣⁣
Brown rice pasta (188)⁣⁣
Beef steak (176)⁣⁣
Baked beans (168)⁣⁣
Eggs (150)⁣⁣
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Some foods that score ⬇️ than white bread (100) on the satiety index are:⁣⁣
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Ice cream (96)⁣⁣
Chips (91)⁣⁣
Yogurt (88)⁣⁣
Peanuts (84)⁣⁣
Milky Way bar (70)⁣⁣
Doughnut (68)⁣⁣
Cake (65)⁣⁣
Croissant (47)⁣⁣
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TAKEAWAY ⁣⁣
If you want to feel full & more satiated, then choose foods from the first list in larger proportion vs the ones that score less than 100
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➡️ARE YOU ONE OF THOSE WHO BELIEVED YOU NEEDED TO AVOID WHITE POTATOES BECAUSE THEY’RE 'WHITE' CARBS? ⁣⁣

13/12/2022

How does your Breakfast look like?

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Tell me yours below!!!! 👇👇👇👇

07/11/2022

YOUR WEIGHT LOSS- REGAIN CYCLE I 4 AREAS OF YOUR LIFE
Follow 🎈Share and save this post. For coaching DM here. 😍
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I keep seeing many and many coaching inquiries with the main goal to lose weight⁣
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Maybe you have tried it all, you've done it all. But all have failed for you. ⁣
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You lose weight in the short term, but regain it back⁣
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So, hear this⁣👇
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📍 This cycle that keeps repeating needs to be assessed in a deeper level... ⁣
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📍When you do... you may realize that your weight is a symptom… and a side effect of your relationship with food, body, exercise, and mindset.⁣
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And until those things are in a healthier place, any weight loss or " progress" you achieve will be short-lived (for a short time before you regain it back)⁣
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Your calorie/ weight tracker chart will just look like one big zigzag pattern spanning the course of a year or a few years.⁣
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And if you don't change your approach to losing weight or changing your body composition, even if you believe what I’m saying today, you will still don’t know another way to lose weight but to do the same mistakes again.⁣
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How do you improve your relationship with food, body, exercise, and mindset?⁣
Where do you even start?⁣
What does an unhealthy relationship even look like?⁣
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But aren’t you tired of this cycle?⁣
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My coaching is focused and devoted to helping you achieve a better version of yourself by focusing not just on 1 thing but on improving your relationship with food, body, exercise, and mindset.⁣
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I promise once these things are in a good place, you will be able to see and achieve sustainable and lasting results. ⁣
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⁣📍📍Have you ever tried addressing everything else that isn't your diet before you attempt dieting? 👇👇👇👇👇

05/11/2022

HOW TO CREATE AN OPTIMAL ANABOLIC ENVIRONMENT FOR MUSCLE GAIN? ⠀
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The 'Anabolic Environment' is what we call the internal physical state that promotes muscle gain.
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This includes the optimal levels of several key hormonal levels & ⬆️ in some metabolic processes e.g., protein synthesis⠀
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Here are the evidence-based strategies that are well-known to create an optimal environment for muscle growth⠀
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1️⃣ Sleep sufficiently & regularly - None of the below factors have the ability to overcome the negative effects that insufficient sleep will exert. Try and get between 6 - 8 hours each night & keep it to regular schedule.⠀
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2️⃣ Achieve an adequate energy surplus for your specific goal- An energy surplus as achieved when you consume more➕️ calories than you are expending, & it is believed that this is optimizes muscle gain as it helps the up-regulation of several key hormones & anabolic processes underlying muscle growth⠀
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3️⃣ Resistance Train using progressive overload (lift fu***ng hard)- random workouts of resistance training isn’t good enough unfortunately (unless you are a beginner lifting weights for the first time or obese). You need to increase the volume aka weight, sets, reps, tempo, intensity and/or ⬇️ the recovery times to continue to stimulate your muscle fibers. This stimulus (or breakdown) requires ⬆️ the difficulty over time as you progress⠀
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4️⃣ Get plenty of protein -Aside from an energy surplus, feeding your body enough protein to quite literally synthesize new tissue (muscle) is crucial. Certain amino acids in protein are also needed to signal & stimulate the growth process. 1.6- 2.2g/kg body weight of protein is recommended 👌 ⠀
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5️⃣ Create a recovery-rich environment - When it comes to muscle gain, recovery is a largely overlooked area. Give yourself time to rest, replenishing your fuel stores & getting plenty of vitamins, minerals and antioxidants to manage inflammation, provide energy and support immune function. Use deloads if needed. Learn to listen to your body & follow an structured program ⠀
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💥Which of these do you think you need to work on a bit more? 👇👇👇👇👇👇👇👇👇👇👇👇

01/11/2022

SLEEP IS THE MOST UNDERRATED PRE-WORKOUT ⁣(READ THIS FOR COMPLETE INFORMATION)
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Sleep is a fundamental component of performance optimization among athletes or trainees wanting to perform their best⁣
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Sleep plays a crucial role in physical & cognitive performance & is an important factor in ⬇️ risk of injury⁣
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Research has demonstrated that after a⁣ sleep restriction, physical performance requires ⬆️ physiologic demand, leading to ➕exhaustion faster than in a non-sleep restriction state. ⁣
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Skein & colleagues reported⁣
⬇️ average sprint times, ⬇️ glycogen concentration in the muscles, & ⬇️ strength & activation during an isometric force test ⁣
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Moreover, the balance of the energy substrate seems vulnerable to sleep deprivation. ⁣
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Nutrition & sleep have a bidirectional relationship. There is an association between the number of hours slept & the intake of dietary nutriment categories.⁣
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Generally, people who have a later bedtime tend to consume more calories in total than the average sleepers⁣
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TAKEAWAYS ⁣
📍Sleep health is an important consideration for performance⁣
📍Sleep loss and/or poor sleep quality can impair muscular strength, speed, & other aspects of physical performance⁣
📍Sleep issues also can ⬆️ risk of concussions & other injuries & impair recovery after injury⁣
📍Cognitive performance is also impacted in several domains, including vigilance, learning & memory, decision- making, & creativity. ⁣
📍Sleep also plays important roles in mental health, which is important not only for athletic performance but⁣ also, the well-being in general⁣
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⚠️HOW MANY HOURS DO YOU GENERALLY SLEEP? HAVE POOR SLEEP AFFECTED YOUR TRAINING PERFORMANCE? 👇👇👇👇👇👇👇👇⁣👇👇👇👇👇👇

29/10/2022

STOP BEING IMPATIENT! It’s costing you even more time!
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☆WHAT ARE YOUR EXPECTATIONS WHEN YOU DECIDE TO WORK ON YOUR NUTRITION? ⁣
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ARE YOU LOOKING INTO THE LATEST TREND OR THE BEST DIET? ⁣OR TO LOSE WEIGHT ASAP?
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While health doesn't need to be hard, you can make it harder by relying on things that in the short term seem nice, quick, amazing & sparkly but in the long-term ruin things like:⁣
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☆your relationship with food⠀⁣
☆your body image⠀⁣
☆your hormonal balance ⁣
☆your metabolism⠀⁣
☆your mental health status⠀⁣
⁣...and so much more⠀⁣
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This is why it is also important to go with a different expectation. It shouldn't happen quick. It will take time. ⁣
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As an analogy, a pregnant women can't go to the doctors and ask " hey doctor can I get a pill to accelerate the pregnancy? So I can have the baby in 3 months instead? " NO right?⁣
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This is the same with weight loss or body re composition... ⁣
Your body needs it's time for the process to happen the right way.⁣
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Instead of looking for the "quick" solution, start looking for the long-term, sustainable solution⁣
Find what works for you & aligns with your personality⁣
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This includes:⠀⁣
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☆Being consistent⠀⁣
☆Persistence ⁣
☆Finding balance (whatever that looks like you for you--not what you see on social media)⁣
☆Individualizing the process to meet YOUR needs not the needs of others⠀(finding what works for you)⁣
☆Building healthy relationships with your body & your food⠀⁣
☆Understanding your priorities (identifying when isn't a good time for dieting)⁣
☆Mindset transformation ⁣
☆NOT QUITING!⁣
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So, I'm not here for the short term nor for a short-term health advice, I'm here for the long haul and want to help you find a sustainable means of being healthy both inside and out.⁣

⁣There's no quick fix no magic pill, no cleanse or detox that will get you there

26/10/2022

Oh man i am back with hot facts 🔥🔥🔥

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A lot of people make a big deal about eating organic, but the fact of the matter is there’s almost no data demonstrating organic foods to be superior to comparative non-organic foods for any health outcome 🤷🏼‍♂️

If you like organic go ahead & eat it but just don’t kid yourself about it being magic

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Aside from supporting your local farmer or perhaps flavor, there does not appear to be any strong evidence to support that eating organic is superior for health outcomes

There are four different organic categories
1) 100% organic certified
2) Organic certified
3) Made with organic ingredients
4) Specific organic ingredients

https://www.ams.usda.gov/rules-regulations/organic/labeling

Our diet is less than adequate. Let's not confuse the USDA guidelines with compliance. These are two different variables. Part of adapting improved dietary habits also means having access to food. This also includes having access to AFFORDABLE food. Have you looked at the price of 100% certified organic sweet potato?

Take home message.... eat your fruits and vegetables. Fresh, frozen, organic, or canned. Eat the ones you enjoy.

PMID: 21139124
PMID: 32207798

Data >Your feelings

15/10/2022

What a crazy idea! 😱

In this episode of “Facts not Feelings” let’s discuss why people love to demonize specific foods or groups of foods. 🧐

Much of this boils down to the fact that people do not want to take personal responsibility for their choices. 🤷🏼‍♂️

It’s much easier to blame specific foods or food groups for our obesity problem because it removes personal responsibility. “It wasn’t overeating, it was because food manufacturers make processed foods!” Ok but there are tons of people who eat processed foods & don’t become obese 🤷🏼‍♂️. In fact, calorie per calorie sugar is no more fattening than other carbohydrates or dietary fat (PMID: 9094871 & 27900447)

Seed oils made ya fat? Na. If you eat a ton of them sure, because they contain a lot of calories, but they are no more fattening Calorie for Calorie compared to other calorie sources (PMID: 22166754) 🤷🏼‍♂️

Processed foods make you fat? Sure but only because people tend to overeat them because they aren’t satiating. But this is a calorie effect, not because they are inherently fattening (PMID: 31105044)

At the end of the day, limiting your processed food intake, or sugar intake, or fat intake, may be helpful for many individuals to lose weight, but that’s not because those foods are inherently fattening, it’s because people eat too much overall 🤷🏼‍♂️

Now some foods are practically very difficult to overeat on like lean proteins and vegetables, so eating them makes a lot of sense. But it’s not independent of calories

Data>Your feelings

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06/10/2022

Time for some tough love y’all NEED to hear 🤷🏼‍♂️

The amount of mental gymnastics I hear people go through to justify why they aren’t meeting their fat loss goals should have placed them in the Olympics by now 🙄

“I have a slow metabolism.” While a small percentage of the population have slow metabolisms, on average obese individuals have similar or FASTER metabolisms than lean individuals (PMIDs: 18223609 & 3083978)

People love to blame hormones but what’s funny is they will rarely state which hormones specifically & if they do they don’t explain how. Some hormones can affect weight by increasing hunger or decreasing energy expenditure such as thyroid hormone. What is interesting is most the people who claim this have never had their hormones measured, because if they did, & found out they were normal, then they’d have one less excuse 🤷🏼‍♂️. If you have a hormonal problem, you need an endocrinologist, not some idiot on social media 😑

Then there are the folks who feel like they just haven’t put together the right macros. In reality they hop from one fad diet to the next & are NEVER consistent, they binge eat between their diet hopping but yea, it’s that your carb/fat ratio was off by 2%, THATS what is stopping you 🙄

Then you have the folks that blame specific nutrients: sugar, carbs, seed oils, lectins, artificial sweeteners & in the case of carnivore idiots, veggies 🤣. Research has shown people lose basically equal weight on all different kinds of nutrients so long as calories are equated & they adhere to the diet (PMIDs: 32238384 & 25182101)

Can I be real? Most of these are just reasons used to offload personal accountability. Meanwhile they binge eat on the weekends, eat out constantly, drink like fish, & are never consistent or honest with themselves about what the problem is 🤦🏼‍♂️

Your desire to protect your ego is what is crushing your progress. Yes some people have genetic & environmental circumstances that make it harder for them to lose fat. But do you think everyone who has lost weight had it easier than YOU?
Data>Feelings

30/09/2022

What you need to know about fat loss ⬇️

🔥At times you’ll be uncomfortable!
This is where the saying comes from: "No pain, no gain.” When you feel like quitting, remember that change is hard at first, messy in the middle and beautiful at the end. Instead of feeling defeated by your feelings, embrace them! Know that changes are happening leading to your end goal

🔥Weight loss is rarely linear. You won't see results every week. Your progress may be slow and frustrating and there’ll be times when you have to take a step back before you can take two steps forward

🔥When trying to lose fat, you can still enjoy a little of the things you love without sabotaging your progress. Moderation is key. Don't deprive yourself entirely of the things you love but do keep an eye on how much you're consuming & how often

🔥You won’t be perfect every day!
You just need to be consistent. You’ll have days where you don't feel like working out, & sometimes your diet will slip. Stay focused on the big picture. Losing fat is a long-term goal, not something you do for just one day. When we look at our progress in terms of small steps over time, it's easier to stay motivated & keep going when things get tough *Discipline vs motivation* & adopting a more often than not mentality for the win!

🔥It's no secret that when trying to lose fat, you will need to make life changes. The world doesn’t have a problem in losing weight, the world has a problem with keeping it off. By breaking old habits & forming new ones, you create permanent lifestyle changes that will help you keep the weight off once you've achieved your goals

🔥Fat loss is a numbers game! In order to lose fat you need to create a negative energy balance by burning more calories than you take in through food & beverages. It’s not just about how many calories you burn during a workout but more about how many calories your body is burning throughout the whole day. When you move more and increase your NEAT (non-exercise activity thermogenesis), you boost your success in achieving a sustainable deficit

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24/09/2022

if you think carbs make you fat you need to read this post & follow JUNK Healthy Fied 🔥🔥🔥

“CARBS MAKE YOU FAT, ⁣⁣⁣
CUT THEM OUT & YOU’LL SEE"⁣⁣⁣
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Follow JUNK Healthy Fied ⁣ ❤
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Neither do fats just so I’m clear! ⁣⁣⁣
No food or macro is inherently fattening ⁣⁣⁣
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I just thought carbs needed a little love ❤⁣⁣⁣
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Most new clients I meet have tried eliminating carbs from their diet in an attempt to lose weight. ⁣⁣⁣⁣
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Bread 🍞 🥯 ⁣⁣⁣⁣
Potatoes 🥔 ⁣⁣⁣⁣
Pasta 🍝 ⁣⁣⁣⁣
Fruit 🍇⁣⁣⁣
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🥴🥺⁣⁣⁣
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Non-evidence-based influencers are used to advise (depending on their bias) certain foods are the #1 enemy for your goals ⁣⁣⁣
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From a fat loss standpoint, fats are more calorie dense than carbs or protein:⁣⁣⁣⁣
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Fats= 9 calories per gram⁣⁣⁣⁣
Carbs= 4 calories per gram⁣⁣⁣⁣
Protein= 4 calories per gram⁣⁣⁣⁣
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Therefore, fat is more than TWICE the amount of calories compared to protein & carbohydrates!! ⁣⁣⁣⁣
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This doesn’t mean fat is *bad* it just means foods that are high in fat are also high in calories, so be mindful of your portions! ⁣⁣⁣⁣
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You CAN eat carbs & still lose weight when you are able to achieve a energy deficit & consume adequate amounts of protein! ⁣⁣⁣
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🙏I promise 💛⁣⁣⁣⁣
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As your nutrition coach, I teach you how to incorporate ALL the foods you love (including carbs) in the right portions to reach your weight loss goals (if that actually your goal), or to improve your relationship with food or to fuel your training sessions.. etc... ⁣⁣⁣
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⚠️⁣⁣⁣HAVE YOU EVER BEEN TOLD TO CUT CARBS TO LOSE WEIGHT?📍
👇👇👇👇👇👇👇👇👇👇👇👇

⁣⚠️For Coaching enquiries email rajbarat2@gmail.com

19/09/2022

Make your dream body with easy steps

08/09/2022

Start your fat Loss journey

oon.

30/08/2022

Start your fitness journey soon.

27/10/2021