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Hey everyone! I hope you had a fantastic Diwali and spent quality time with your loved ones this week.

You might have noticed that PFC Club, including our coaches and admin social media team, didn’t preach what to eat and what not to eat during the festival.

Diwali is an excellent opportunity to take a break from our regular routines and enjoy delicious food. After all, we all deserve a little break from the monotony of life. But now it’s time to get back on track. Back on your physical fitness routine, back to your work and back to your day-to-day life. And I totally understand how difficult it is to get back to your routine.

Just 80 days to left for New Years', If you are a female who is wanting to get healthier and stronger in next 80 days - Save this thread.

And if you are a male who is concerned about the health of their wives, girlfriends, mother and sisters, share this thread with them.

👇
First note: As a coach and as a Founder of the fitness company, I can assure you from our experience and stats (after coaching more than 10,000 females) it is NOT easy for females to get healthier unlike Males.

Yes, the basics are the same for everyone - like eating less and lifting weights and moving more but female bodies act differently to different situations.

And those 'different' situations can be because of hormonal health, societal pressure, patriarchal background, safety and access to the facilities. This thread is more of a general guidance.

Only 90 days are left to New Year's and this is how you can get back in shape in 90 days, starting tomorrow morning.

Save this thread.

I will reveal everything about how to maintain your Diet and Workout in this thread.

Let's go!

1. Let's start with the waking up routine. Start your day with a glass or two of water. No need to mix lemon or apple cider vinegar or honey in it, just plain water. It will help you with hydration and digestion both.

Be it office goers or be it people working from home or be it Punekars, everyone just wants to sleep between 1pm to 4pm. Least productive hours.

And this is also one of the reasons why 4 pm chai tea time is famous everywhere.

Do you also feel sleepy after lunch?

Or have you ever wondered why this phenomenon happens?

Let's discuss this today. The scientific term for feeling tired after eating is called postprandial somnolence.

Postprandial somnolence is influenced by various factors, including circadian rhythms, which is why we naturally feel a dip in energy after lunch.

There are several other reasons for this:

1) Your digestion cycle
2) Your Meal Composition
3) Your sleep the night before

When Karan Johar and Tanmay bhatt posted their pictures online, everyone of you were shocked to see their weight loss and commented they consumed some drugs know as - Ozempic.

But what is Ozempic? How it works? Who sells it? Can you use it?

Read and Save this thread to know!
The name of this weight loss drug came onto the scene when Celebrities like Chelsea Handler, American Actress Amy Schumer and UK prime minister - Boris Johnson posted their weight loss on social media.

But the real hype happened when Elon posted about his weight loss on X and someone asked him what he used, he said - wegovy and Fasting (for calorie restriction)

If you are 80s and 90s kid, you might remember seeing Dalda ghee in your Kitchen or in the Kitchen of your friends and family.

Do you know it was Shri Jawaharlal Nehru who tried to stop Dalda, the hydrogenated Palm oil to save our country's health and real ghee economy?
But before getting into its history, let's understand Dalda Ghee, why it became so famous, and how it harmed the health of crores of Indians.

Dalda started in 1934 in the Netherlands with the name "Dada", their main aim was to sell "ghee" alternate to provide 'ghee' like qualities to the Indian who were going through a major poverty crisis because of several reasons including the loot from Britishers.

If I had to loose 10kg before Diwali, i.e in 73 days or 10 weeks , I would follow these steps. (bookmark this thread)

1. I would remove all junk from my house immediately. Fixing environment is one of the most important step one can do. Remove all namkeen, farsaan, bhujia, sweets, chocolates from your one hand distance. Give it to someone else or throw them away.
2. I will start adding a portion of protein in all my meals from breakfast to dinner.

Breakfast can be an omelette or simple tofu sandwich.

Lunch can include chicken on the side or egg whites or tofu with yogurt.

Dinner can be some dal rice with chicken, egg whites or tofu.

I will keep it simple.

Reverse osmosis (RO) is recognized as an effective water filtration method that produces clean water.

RO systems are used for various purposes, from whole-house filtration to aquariums and restaurants.

It works by using a semi-permeable membrane to remove impurities like salts, metals, minerals, bacteria, and viruses from water, ensuring safe and purified drinking water. RO can remove up to 90% of TDS. Total Dissolve Solids (TDS) is a parameter that counts all dissolved minerals in the water. Calcium (Ca 2+), Magnesium (Mg 2+) and Potassium (K +) are minerals that are introduced as " Beneficial Minerals " for human health. TDS levels of municipal supply water can usually range from 100 to 500, whereas seawater can have a TDS as high as 35000 due to the presence of high amounts of salts and other impurities in it.

That is why seawater is not suitable for drinking at all.

Based on the recommendations by the World Health Organization (WHO) and Bureau of Indian Standards (BIS):

I run a fitness company. We cater to thousands of clients every month. Our team includes doctors, MSc/BSc dietitians, PhD holders, and certified coaches.

We want to ask some questions directly from @ICMRDELHI and @ICMRNIN

Please read this thread patiently and repost only if I make sense. The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) recently released revised Dietary Guidelines for Indians (DGIs).

The guidelines caution against consuming protein supplements due to the potential risk of bone mineral loss and kidney damage associated with prolonged intake of a large amount of protein.

Yesterday, I saw an article published in India Today saying that Dal is not a source of protein.

Some things aren't correct so I am gonna highlight them here.

Bookmark this thread for future reference. This thread is a bit long because of Brandolini's law.

So stay with me.

Losing weight is easy for many people. But gaining weight is one of the MOST difficult thing for people who are skinny and under weight since their childhood.

There are many reasons you are not able to gain weight. Read this thread to know more.

Save for later. Important. 1. Acceptance. - There is a false acceptance in underweight community - "I eat a lot but I still don't gain any weight, I have tried everything"

No dear. You don't eat a lot. You might be eating a LOT in comparison to your family n friends, but as per your requirements, you are not eating ENOUGH.

I did this last year. You can, too, if you implement these 10 Tips, Tricks and Truths in your daily routine.

A thread that you MUST read before 2024.

🧵 1. Truth - There is no shortcut. The Internet is filled with people and content selling 'shortcuts' for virality, but trust me, there is no shortcut. The "hacks" you see on the internet will confuse you more. All you need is real work and dedication.

New Year's is approaching, and many of you will set resolutions to get fit. The Fitness Industry sees the maximum client influx during this period.

But why wait till 1st January?

This thread will help you start your Fitness journey today. Straightforward and basic steps. 🧵 1. Whatever you eat daily, reduce the portion by 50% or at least 30%. Every meal.

Do you eat 5 chapatis? Make it 3.

(I know you would ask, by reducing, how will I curb my hunger or how will I get my nutrients? Please read the entire thread for it.

I am really tired of listening and reading that vegetarians cannot get protein in their diet.

Here is a meal-by-meal thread on how a vegetarian can eat up to 120g of protein daily WITHOUT any additional supplement.

Bookmark this thread! And Repost to help a vegetarian. Breakfast - You should have good protein in the meal. Here is my dish recommendation.

Take 50g of besan flour. Make a besan chilla out of it. (around 3) use oil spray
Take 100g tofu, dip & saute and grate it on a chilla. Eat with Green chutney.

Total protein - 24g protein.

➡️ Last week, I asked you if you want to bring down your cholesterol levels, and almost 700 people collectively replied "yes" to that tweet and DMed me as well.
Let's deep dive into one of the most famous words in the health sector 'Cholesterol.'

A very long ride. Thread 🧵 I don't need to tell you what cholesterol is and how it works; thousands of videos and AI are available to say that; let's start directly by dissecting your lab reports.

Kids can go to the gym, lift baby weights, and progress as they get stronger.

At what age?

At what age do you allow your kid to play sports like cricket, basketball, and badminton? At what age do you let kids play without supervision? That's the age.

Thread. The first argument - Height will stop - no, it won't. There is no evidence or citation which states this. I don't know why and which noob started this myth, and we all believed in it. Your height depends on genetics and nutrition. You cannot stop height this easily lol

What is a Keto Diet, and why is it harmful to you? A detailed thread.

The Keto diet is a diet where you lower the carbs to almost nil and add only lots of fats and protein to your diet.

If you see any diet with 10-40g carbs only, it is a sort of Keto diet. People who promote and recommend keto diets or similar diets under the shadow of Low carb ideology do so because they think carbs are the reason for every lifestyle disorder. They act like fanatics and crazy when you show them the carbs

Promises made in public are my real motivation for me. Some days were scary. What if I couldn’t do it? Some days were full of energy. But this public announcement helped me to stay on track.

My tweet was my accountability partner. Find yours and promise them something.

https://twitter.com/chiragbarjatyaa/status/1504307998549704705

Promises can be made to your family, your friends or in a form of public announcements. Anything which keeps you moving. My next target is to go for ironman in 2024.

I lost 12kgs in 15-16 weeks by fixing my relationship with food and eating habits.

Here are some tips that can help you shed extra fat from your body without stressing too much about calculations.

Thread. 1. Make sure you eat a protein-rich breakfast every day. Some options:
- Omelette
- Muesli with cold milk mixed with whey
- Poha/Upma with crushed tofu or soya chunks
- Some fruits.
- A cup of black coffee

Protein-rich breakfast helps you to control hunger throughout the day.

- Sugar is Sugar
- Jaggery is Sugar
- Honey is Sugar
- Microwave and Air Fryers are safe
- 5g sugar in your tea won’t harm you
- Everything is not about diabetes
- Deep frying in any oil/ghee is harmful because of excess calories
- Intermittent Fasting is just calorie deficit - You don’t have to be a non vegetarian to get healthier
- Non veg is not at all necessary for protein intake
- You don’t need a coach to follow keto, two clowns doesn’t make things right.
- Eating local doesn’t meal eating parathe and bhature
- 5g is safe
- Sunscreen is safe.

We are touching the 9500 mark of people coached for their fitness and health. This includes coaching them on their diet and workout, supervising them and developing accountability habits

Here are the top 10 tips I want to share which worked for these people to get healthier. 1. Adding a simple routine of clocking in 7-8k steps daily does wonders for your body and overall health. Walk when on the phone, park your car far in the malls and other places, and take the stairs whenever possible. Steps are one of the best exercises.