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Easy Fat Loss Meal – Barbecue Grilled Chicken & Veggies

Recipes /

Try this easy recipe which is ideal for Fat Loss, especially if you love Chicken! Recipe: Take 150grams of uncooked chicken breast, cut it in small pieces. Marinate it in 2 tablespoons of barbecue sauce along with add salt, oregano and chilli flakes to it, leave the marinade for at least 30 minutes. Grill the chicken using a basic sandwich griller for 5-7 minutes; don’t forget to spray your sandwich griller with a little bit of non-stick spray. Serve with grilled vegetables of your choice. Sprinkle lemon juice over your entire meal. Macros: Protein : 40g Carbohydrate : 15g Fat : 5g Energy : 265kcal Vegetarians can replace chicken with low fat paneer (cottage cheese) in this recipe. If you are a vegan, then use tofu instead of chicken in this meal. The recipe is ideal for fat loss. However, if you want to build some mass, feel free to add some good quality oil such as olive oil to your chicken along with your favourite carb source such as potatoes, rice or pasta to this meal. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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High Protein Recipe – Scrambled Eggs, Sausages & Toast

Recipes /

Quick and easy High Protein Recipe! Scrambled eggs consisting of 2 whole eggs & 5 egg whites. 100g of chicken sausages. 2 multigrain toasts. Macro Breakdown: C : 30g P : 45g F : 20g Energy : 480kcal If you need more calories cause you are too skinny but you can’t eat much, thus you don’t want to increase the volume of food on your plate; do this: Use whole eggs instead of egg whites. Throw in extra butter or ghee to cook your eggs. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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3 UNDERRATED habits to stay FIT

Fitness /

Want to stay FIT? Here are 3 Underrated Habits that you must do! Be Active Being active throughout your day increases your caloric output for the day without making you feel completely worn out, this activity counts towards your NEAT, i.e. Non-exercise activity thermogenesis. An active day can really compensate for a missed cardio session at the gym; not that we are encouraging you to do the same. 2. Stay Hydrated Drinking enough water each day is important for end number of reasons, some of them are: Regulation of body temperature. Delivery of nutrients to the cell. To make sure all the organs of our body work optimally. 3. Adequate Sleep The growth hormone flow generally peaks when we get enough sleep, which is crucial for any fitness goal including muscle building. Some other benefits of sleep are: Sharpens memory Makes sure your mood is in check. Reduces stress For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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4 Big NOs for PCOS/PCOD

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Here are some food items that are a big NO while you are trying to combat PCOS/PCOD: Sugary Drinks/Sodas : These are nothing but carbonated water infused with loads of sugar. If you are a girl suffering from PCOD, then we would suggest you to stay away from them completely. You can even choose to skip fresh fruit juice and rather consume whole fruits. Desserts : Desserts majorly consist of sugar and refined carbohydrates such as flour. Both of these ingredients are the worst things to consume during PCOD, when combined they are a recipe for total disaster. Processed Meats : High in sodium and have high chances of being injected with hormones, not a good idea to consume as your hormones are already all over the place during PCOS. Refined Carbohydrates : White bread, bagels, biscuits, etc lack dietary fiber and rank pretty low when it comes to the GI scale. Replace these with complex carbohydrates such as multigrain breads, whole wheat, quinoa etc While we preach balance at NoSupplements and understand that everything can be consumed in moderation, we would still suggest to stay away from these items as much as you can till your condition is cured. On the whole, Polycystic ovary syndrome or disorder is a condition that can be treated only through healthy lifestyle changes and not via any short-term solution such as medicines. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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FLAX seeds vs CHIA seeds

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Flax and Chia seeds are superfoods and should be a part of your daily nutrition, but what if your budget or any other reason allow you to consume only one out of these two, then keep the following in mind: Both seeds contain a good amount of protein and omega-3 fatty acids, although flax seeds have a slight upper hand when it comes to these two nutrients. Flax seeds also contain significantly more manganese, copper and potassium. Chia seeds on the other hand contain slightly fewer calories and more fiber, thus a great option if you need to boost your fiber intake without increase your caloric intake. Also, they have more calcium and selenium as compared to flax seeds. One important factor that chia possesses which almost most plant sources of protein lack is that it is a complete source of protein, that means they contain all essential amino acids. All in all, they both are highly nutrient dense foods! Try including at least one of them in your daily diet if not both. If you are a vegan then it goes without saying that these kind of foods are your best friends.

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WALK your way to FAT LOSS

Training /

Walking is our favourite form of Cardiovascular exercise. It is something that we recommend all our clients to follow. Though the amount of walking dedicated on a daily basis to each client is different depending on his/her goals. Unlike other forms of cardio which can be toxic on the body if done in excess, walking practically has no side effects. Moreover, it allows you to do so much more while you burn calories at the same time, which is not the case in most forms of cardiovascular exercise. Some of the various activities that you can perform while walking are: Catch up with friends/family via phone call. Grow mentally by listening to your favourite audiobook/podcast. Relieves stress and gets you some fresh air. Nice time to reflect on life when walking alone. One great advantage of walking is that it doesn’t amps up your appetite unlike most other forms of cardio; this helps you stay in a caloric deficit easier while making the deficit bigger at the same time!

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Watermelon : Health Benefits and Fat Loss

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Summers are here and so is Watermelon ? One of the most hydrating foods on the planet It doesn’t just provide ample amount of water to your body, but at the same time is a great snack for weight loss. Can you believe that just about half KG or more than 1 pound which is about a big bowl of watermelon is just around 150 calories! It is also a good source of Vitamin A and Vitamin C. Watermelon is also the best source of L-Citruline which is a non essential amino acid, it helps in increasing blood flow which means better nutrients delivery throughout our body! Comprising of 92% water, it makes watermelon one of the lowest calorie fruits available!

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Chia Seeds and Dietary Fiber

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Need to improve digestion? Do you feel constipated all the time? Lack of fiber in your diet? Can’t eat more fruits and vegetables? Poor gut health? Don’t Worry! You have arrived at the right place! Adding a tablespoon or two of chia seeds as part of your daily diet can give a high fiber boost to the overall fiber intake for the day. It is one of the most convenient ways to increase dietary fiber on a daily basis. At 4-5 grams of dietary fiber per tablespoon, it really is one of the most fiber dense foods on the planet; this also makes its net carb count to almost zero. 1 tablespoon of chia seeds has more fiber than 1 apple! You can easily add chia seeds on a daily basis in the following ways: Add them to your chapati doughs. Adding it to your breads/bakery items while baking. Sprinkle them over your oatmeal/porridge. Blend them into your smoothies. For best results, avoid consuming raw chia seeds. You can even just soak them in water and then consume.

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FAT Loss vs WEIGHT Loss

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Caloric Deficit : Eat less than what your body burns, but make sure the deficit that you create is not too big. Protein Intake : Should be moderately high at least. Protein helps you satiate and maintains/builds lean mass. Resistance Training : Can be done either via weights or bodyweight, just make sure to provide enough stimulus to your muscles. Cardio : Do not do excessive amount of cardio, which makes it difficult for your body to recover or shoots up your appetite.

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Gain Weight The Healthy Way

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Did you know that most weight/mass gainer supplements are loaded with sugar and Maltodextrin. Some even have relatively low protein content as compared to sugars or carbohydrates. So in the end what you end up paying for is majorly carbohydrates in processed form. You can get much better quality carbohydrates right in your kitchen that too at a much lower price. Some basic ingredients readily available that you can use to prepare a homemade mass gainer shake are: Dates Honey Almonds Peanut Butter Banana Chia Seeds Mango Whole Milk Oats The best thing about preparing your own mass gaining shake is that you exactly know how much of what ingredient you are adding. Also, since you are using whole foods as compared to a processed supplement your body even gets a lot more micronutrients.

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