Vegetarian? You can STILL hit your protein goals.
Here’s your ultimate chart of protein-rich vegetarian foods with protein, fat, carbs and calories per 100g.
Save this. Share this. Build your diet smarter. 🥗
🧵👇 🌱 Legumes & Pulses (cooked, per 100g)
✅ Chickpeas – 8.9g P | 2.6g F | 27.4g C | 164 kcal
✅ Kidney beans – 8.7g P | 0.5g F | 22.8g C | 127 kcal
✅ Moong dal – 7g P | 0.4g F | 19.2g C | 105 kcal
✅ Masoor dal – 7.3g P | 0.4g F | 20.1g C | 108 kcal

Sunlight isn’t just Vitamin D.
It’s nature’s multi-drug therapy Boosting mitochondria, balancing hormones, lowering blood pressure, sharpening your brain & tuning your immune system.
Here’s the science the sunscreen ads don’t tell you 🧵 Quick map (what we’ll cover):
• mitochondrial / photobiomodulation effects
• nitric oxide → blood pressure & vasodilation
• circadian & hormonal signalling (melatonin, cortisol, serotonin)
• immune modulation (Tregs, tolerance)
• neuropeptides (β-endorphin) & cognition (urocanic acid → glutamate)
• practical, evidence-aware takeaways.

He lost 18+ kg without joining any program.
No supplements. No gym membership. No calorie counting.
Just read my tweets for 1 year… and applied them daily.
Here’s what happened 🧵
#WeightLossJourney #HealthyLifestyle #ProteinDiet #FitnessMotivation In 2019, he weighed 74 kg.
By 2025, he’s down to 55 kg.
That’s nearly 20 kg gone without joining any weight loss program.

Your cooking oil can heal you… or slowly harm you.
90% of kitchens are using the wrong one.
Here’s the science-backed guide to which oils protect your heart,fight inflammation and which are silently wrecking your health 🧵 Not all fats are created equal.
Oils are made of 3 main types of fatty acids:
Saturated fats (SFA) – stable at heat, don’t oxidize easily.
Monounsaturated fats (MUFA) – heart-friendly, fairly heat-stable.
Polyunsaturated fats (PUFA) – healthy in small amounts, but easily damaged by heat, esp. omega-6 heavy ones.

India is living through a silent metabolic crisis.
It’s not just about diabetes.
It’s about obesity, fatty liver, heart disease and it’s hitting us younger and faster than any other nation.
Here’s the data, the science, and the way out 🧵 The numbers will shock you
🇮🇳 101 million Indians have diabetes.
🇮🇳 136 million have prediabetes.
🇮🇳 1 in 4 adults is overweight or obese.
🇮🇳 1 in 3 urban adults has fatty liver.
(Source: ICMR–INDIAB 2023, AIIMS studies)

Burning feet. Numb toes. Crawling sensations at night.
You think it’s age, fatigue or bad posture.
But it could be Diabetic Neuropathy and it starts long before diagnosis. 🧵👇
#Diabetes #InsulinResistance Tingling feet at night?
You twist & turn but can’t sleep. Feels like ants crawling. Or dull shocks.
You tell yourself
“It’s just tiredness.”

⚠️ NO. This could be nerve damage from sugar, inflammation, and vitamin deficiency.

Cracked, painful soles? It’s not just dry skin.
Moisturisers won’t fix what nutrition neglects.
Here’s a detailed thread on why your cracked feet may be a sign of deeper metabolic imbalance and how you can heal from within 🧵👇 1️⃣ Cracked soles are a symptom and not the disease.

If your heels or soles are:
•Deeply fissured
•Thickened like leather
•Dark, rough & painful

…it could be more than dryness.

You may be dealing with Palmoplantar Keratoderma (PPK) or nutrient-driven hyperkeratosis.

Essential Guide to Fasting: What to Eat, What to Avoid, and Common Concerns
Whether you’re fasting for religious, metabolic, or health reasons
Here’s a complete thread to help you fast safely & effectively 🧵👇#Fasting 1️⃣ First & Most Important

If you suffer from:
•Diabetes
•Heart disease
•High/low BP
•Kidney problems
•Are on daily meds

Consult your physician before fasting. Safety first! 🛑

⚠️ 90% of people with abnormal liver tests feel perfectly fine.
But inside, damage may be building silently.
Let’s break down your Liver Function Test (LFT) what each number means, and how to protect your liver 🧵 👇
#LiverHealth #LFT #FattyLiver Your liver is a powerhouse that:
🔸Detoxifies your blood
🔸Produces bile for fat digestion
🔸Stores vitamins & glycogen
🔸Regulates cholesterol, hormones, & more

It does all this silently.
Let’s understand how to protect it through LFT👇

The Science of Visceral Fat: The Most Dangerous Tissue in Your Body
🧵How to Shrink It Naturally

https://x.com/Dr_Biohacker/status/1949106694115778633/video/1

Visceral fat is not just stored energy.
It’s a metabolically active, hormone-secreting, inflammatory organ.
It surrounds your organs and silently reprograms your metabolism, immunity, hormones, and brain.
Let’s decode the science👇

Why are most Indian elders tired, bloated, or constipated?
It’s not age.
It’s nutrition.
ICMR’s dietary guidelines reveal how to fix this with food.
🧵 Diet plan for elderly people 👇 #ElderlyNutrition #ICMR 1️⃣ Energy Needs Decline, But Nutrient Needs Increase
With age, physical activity and basal metabolism slow down.
👉 Calories need to reduce by ~20% after 60 years
But nutrient density should increase.
Focus: small, frequent, nutrient-rich meals.

“Your LDL is high. You’ll get a heart attack”.
That’s the fear most people live with.But science says something very different.
Here’s the most important thread you’ll read on LDL cholesterol:
Myths, truths, risks, and what REALLY matters. 🧵👇 1. LDL is not “bad cholesterol.”
LDL (Low-Density Lipoprotein) is not cholesterol.
It’s a carrier vehicle that transports cholesterol from the liver to cells.

Every cell needs cholesterol to:
•Build membranes
•Make sex hormones
•Produce bile & vitamin D

⚠️ LDL is a delivery system, not a toxin.

My grocery for the week.
Protein-first. Real food.
It’s how obesity, diabetes, fatty liver & arthritis get reversed- from the kitchen, not the clinic.
Here’s how to build your diet from your cart 🛒 🧵👇
#ProteinPriority #MetabolicReversal This is not a trend. It’s a system.
My cart reflects 4 goals:
✅ Fat loss
✅ Muscle retention
✅ Gut repair
✅ Inflammation control
The plan starts before the plate it starts at the store.

Type 2 Diabetes Is Reversible
Type 2 diabetes isn’t caused by sugar “ It’s caused by too much Belly Fat in your liver and pancreas.”
Prof. Roy Taylor proved it.
Obesity and diabetes are reversible,they’re not permanent life sentences.
Here’s how
Save & share this 🧵👇 1. Diabetes is not lifelong. It’s fat in the wrong places.

Prof. Roy Taylor’s research shows:

Type 2 diabetes happens when fat builds up inside the liver and pancreas, not just under your skin.

The solution? Remove this fat. Reverse the disease.

💩 Poop is one of the most powerful biomarkers in medicine but also the most ignored.

Each bowel movement reveals data on gut health, nutrient absorption, liver & pancreas function, inflammation, and immunity.
Here’s a scientific breakdown worth saving 🧵👇
#GutHealth 1️⃣ What exactly is poop made of?
On average:
🔸~75% water
🔸~25% solids

Of the solids:
🔸30% dead & living bacteria
🔸30% indigestible fiber
🔸10–20% fat
🔸10–20% inorganic matter
🔸Small amounts of protein, dead cells, bile pigments

This is microbial data, not just waste.

Leptin: The Master Fat-Burning Hormone You’ve Never Heard Enough About

Struggling with weight loss even while eating less?
Always hungry even after meals?
The problem may not be willpower it may be Leptin Resistance.
Let’s dive deep 🧵 👇
#Obesity #Diabetes What is Leptin?

Leptin is a hormone made by fat cells (adipocytes).
Its job is simple but powerful:

✅ Tells your brain: “You have enough energy stop eating.”
✅ Boosts metabolism
✅ Helps regulate fertility, immunity, and thyroid function

It’s often called the “satiety hormone” or “anti-starvation signal.”

🫀 Key Cardiac Risk Markers You Shouldn’t Ignore
Heart attacks in 20s & 30s are becoming frighteningly common.
Fit on the outside ≠ Healthy on the inside.
Here’s how to investigate early & prevent silent cardiac risk 🧵 👇 🔴 1. Lipid Profile is just the beginning
Check more than just total cholesterol.
✅ LDL (bad cholesterol)
✅ HDL (good cholesterol)
✅ Triglycerides (TG)
✅ VLDL

🔍 Ideal:
•TG < 100
•HDL > 50
•LDL < 100
•TG/HDL ratio < 2

How many calories do you actually need in a day?
Don’t guess.
Learn how to calculate your Total Energy Expenditure (TEE) in 30 seconds. 1️⃣ Step 1: Calculate BMR (Basal Metabolic Rate)

Use the Mifflin-St Jeor formula:

👨‍🦱 For men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5

👩‍🦰 For women:
BMR = 10 × weight + 6.25 × height – 5 × age – 161

This gives you the calories your body burns at rest.

Why I Chose a Protein Priority Diet: 10 Life-Changing Reasons
If you’ve been struggling with fat loss, low energy, or poor health
Read this till the end.
This one dietary shift changed everything for me 🧵👇 1️⃣ I wanted to lose fat, not muscle.
Most diets make you lose weight fast but it’s often muscle, not fat.
Protein helped me preserve lean mass while cutting fat.
And more muscle = better metabolism, better health.

Just diagnosed with Pre-Diabetes?
Here’s exactly what I would do to reverse it without meds step-by-step.
No panic. No pills. Just food, muscle, and discipline.
This is how I’d take back control of my health,backed by science 🧵
#Prediabetes #DiabetesReversal #InsulinResistance 1️⃣ First, understand what pre-diabetes really means.

It’s not “mild diabetes.”
It’s a red flag 🚩

It means:
📉 Insulin is rising
📈 Sugar is rising
⚠️ Fat is building in liver & belly
🧠 Risk of heart disease, stroke & type 2 diabetes has begun

It’s reversible.If I act now.

How to follow a High-Protein Low-Carb VEGETARIAN diet in Shravan (without eggs)
Want to hit 1g protein/kg body weight even during this sacred month?
No onion, no garlic, no eggs. Still powerful. 🧵 👇 🥣 Breakfast Options (15–20g protein)
✅ 200g Paneer Tikki + salad
✅ Besan + Lauki Chilla + Peanut chutney
✅ Tofu stir-fry + cucumber + 30g nuts/seeds

🧠 Start your day with protein, not cereal or poha.