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How many eggs can you eat in a day?

Firstly, forget everything you’ve read all your life. When it comes to controversial diet topics like this, people have their pre-conceived notions. So when a fitness blogger contradicts that opinion, people refuse to accept it. Therefore, I NEVER express my opinion. I only speak SCIENCE.

“EGG YOLKS INCREASE YOUR CHOLESTEROL”

Let’s consider the word cholesterol first. People throw around this word without actually even understanding the meaning of it. THE FIRST thing you need to know is that there are 2 kinds of Cholesterol – Good and Bad Cholesterol.

1)LDL

2)HDL

LDL is the BAD cholesterol – it causes heart disease and it’s what people think of first when we say the words “High cholesterol”.

LDL contributes to clogging your arteries and blood vessels

HDL is the good cholesterol. It’s the phoebe to LDL’s Ursula. And HDL actually contributes to reducing the clogging caused by LDL cholesterol.

Now coming to eggs. Eggs are an awesome source of HDL cholesterol. The FEARED “high cholesterol” egg is only going to help de-clog your arteries IF used smartly.

It’s giving you a lot of Phoebe. 70% of humans have no change in LDL or bad cholesterol levels even if they have 3-4 whole eggs a day.

The remaining 30% – diabetics, people with bad lifestyles and people who are genetically challenged respond badly.

So let’s get to the point. Should you be consuming whole eggs? Yes if you’re a normal human being without any major health issues. It should definitely be a part of your diet.

Eggs are such awesome protein sources, that they’re rated as the best natural protein in the world when it comes to being absorbed by your body.

All the proteins in the world are rated according to their “biological value” or BV.

Soya – 74

Beef – 80

Cow Milk – 91

Eggs – 100

The BV scale is created using the humble whole egg as a reference. THAT is the power of the whole egg.

According to science, it’s the best food to put on muscle mass.

And if you do any form of exercise – Yoga, Pilates, Zumba but most importantly if you do resistance training, you aren’t a normal human being. Your body is being activated often, your muscles are getting damaged often and you need to refuel them with PROTEIN. That’s the only way you get stronger.

Whether I’m bulking up or cutting to get ripped, I make sure whole eggs are a part of my diet. As a male lifter, it helps naturally increase your testosterone levels which in turn help make you stronger.

Even if you’re a woman, eggs are super crucial. Every month you lose a bit of the iron content in your blood during your periods. And one of the best sources of iron is egg yolks!

So the ground rule is that if eggs settle well in your system, have at least a couple everyday.

But if you lift, how many should you be having? So this is where the topic becomes a bit subjective. This answer is different for different people.

My ideology is that I consume everything in moderation or how well it suits my body. Eggs are such a nutritionally dense food that I recommend lifters at least to have a minimum of 4 whole eggs a day. If you can, you should definitely try experimenting and going even further.

Some people tend to get acne or bloating with eggs, so if you fall in that category don’t be afraid. Don’t go mad with your eggs but at least see where you can eat eggs comfortably. Till the point where your body and your calorie cap is accepting it.

The ground rule – eggs are a damn superfood! Nutritionally dense, superb for building muscle & above all, so delicious.

We hope this article sheds light on the benefits of including eggs in your diet and clarifies how many you can safely consume daily. How do you incorporate eggs into your meals? Share your thoughts in the comments below! For more nutritional insights and personalised health advice, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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One Starchy Meal a Day: Why Moderation Matters in the DIP Plan

Understanding the science behind starch, blood sugar, and sustainable change

When it comes to managing diabetes through diet, it’s not just about cutting out sugar. It’s about making strategic choices — especially when it comes to starchy carbohydrates like rice, bread, potatoes, and pasta.

The Diabetes Improvement Programme (DIP) takes a balanced, evidence-informed approach. One of its core principles is simple: limit starchy carbohydrates to just one meal a day. At first glance, this may sound restrictive — but there’s solid science behind it. And more importantly, it works.

Here’s why this one-meal rule matters — and how it can help you take meaningful control of your blood sugar and long-term health.

What Are Starchy Carbohydrates?

Starches are complex carbohydrates found in foods such as:

  • Rice, pasta, and noodles
  • Potatoes, sweet potatoes, and yams
  • Bread, crackers, and baked goods
  • Corn, peas, lentils, and beans

Although they’re often considered “slow release”, these foods can rapidly break down into glucose in the body — especially when eaten in large quantities or refined forms. This causes a rise in blood sugar levels — precisely what individuals with diabetes or insulin resistance aim to manage.

The Problem With Overdoing Starch

When starchy foods are consumed at every meal, they can:

  • Spike blood sugar levels multiple times a day
  • Increase insulin demand, placing extra strain on the pancreas
  • Lead to weight gain or make weight loss more difficult
  • Contribute to energy crashes and cravings later in the day

For those with Type 2 diabetes or prediabetes, this daily glucose rollercoaster can make management difficult and may even undo the benefits of other healthy habits.

Why One Starchy Meal Works Better

By limiting starch to just one meal per day, the DIP plan allows the body to:

  • Stabilise blood sugar levels more effectively throughout the day
  • Lower overall insulin exposure, which supports weight loss and improves insulin sensitivity
  • Improve energy levels without the post-meal slump
  • Break the dependency on carbohydrate-rich meals for satiety or satisfaction

This strategy doesn’t eliminate carbs — it simply creates a rhythm where your body has time to reset and burn fat more efficiently between meals.

It’s Not About Elimination — It’s About Moderation

Let’s be clear — starch is not the enemy. Many starchy foods are part of cultural traditions, family meals, and emotional comfort. The DIP framework respects that. By allowing starch at just one meal a day, it encourages mindful moderation rather than extreme restriction.

This flexibility helps make the plan more realistic, sustainable, and enjoyable — which is key for long-term change.

How to Make the Most of Your One Starchy Meal

If you’re choosing to include starch, here are a few tips:

  • Pick whole, minimally processed options — such as brown rice, millet, or sweet potato
  • Mind your portions — one cup (about the size of your fist) is a helpful guide
  • Pair it with protein, fibre, and fat — this slows digestion and helps reduce glucose spikes
  • Make it the highlight, not the base — build your plate with vegetables and protein first

For example:
A lunch of grilled chicken, mixed salad, and a small portion of brown rice is more balanced than a heaping plate of pasta with little else.

Science Meets Simplicity

The concept of one starchy meal per day is backed by research in low-carb and moderate-carb interventions for Type 2 diabetes. Numerous studies show that reducing daily carbohydrate load (especially starchy carbs) improves HbA1c, supports weight loss, and enhances metabolic markers like triglycerides and insulin sensitivity.

By following this simple principle, you’re not just adopting a diet — you’re creating better metabolic conditions for your body to heal and thrive.

Small Change, Big Impact

You don’t need to give up rice forever. You don’t need to avoid bread at every meal. But choosing to have starch just once a day could be the difference between constantly battling blood sugar fluctuations and finally finding control.

This one shift — this small act of moderation — can ripple out into better energy, clearer thinking, improved lab results, and a more empowered relationship with food.

And in the end, that’s what the DIP plan is all about — progress, not perfection.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Your Liver, Your Lifeline: How Food Can Be Your Best Medicine

How often do we acknowledge the silent hero inside us—our liver? On World Liver Day, it’s time to give this powerhouse organ the attention it deserves. Quietly working 24/7, your liver keeps you healthy, energised, and toxin-free—yet we often notice it only when something goes wrong.

A healthy liver is the cornerstone of a healthy life. Every sip and every bite you take impacts this vital organ. It metabolises nutrients, filters toxins, stores essential vitamins, and supports countless bodily functions.

But your liver also reflects your lifestyle. Poor nutrition, stress, pollution, alcohol, and inactivity can slowly take a toll. The good news? Even years of damage can be reversed. Studies show that adopting healthier habits today can reduce your risk of liver disease by up to 50%.

Whether you’re 25 or 55, it’s never too early—or too late—to start. This World Liver Day, the theme “Food as Medicine” reminds us that the path to prevention starts in the kitchen. You can help your liver heal, regenerate, and thrive with the right nutrition. Small changes on your plate can spark powerful transformations, starting with your liver.

The Liver: Your Body’s Natural Detox Lab

Your liver performs more than 500 functions—from breaking down fats to filtering out toxins. Here’s what it does every single day:

  • Processes nutrients from the food you eat, converting them into energy or storing them for future use.
  • Filters toxins from alcohol, medications, and harmful chemicals.
  • Stores essential vitamins and minerals like A, D, E, K, iron, and copper.
  • Produces bile, which helps digest fats and eliminate waste.
  • Regulates blood sugar, cholesterol levels, and protein metabolism.

In short, a healthy liver is non-negotiable for a healthy you. However, there is also a growing threat of lifestyle-linked liver disease. It’s not rocket science, research has proved that diet is key to a healthy you. But our modern diets—laden with processed foods, refined sugars, and unhealthy fats—are placing an increasing burden on our liver. Also, thanks to high-stress lifestyles and sedentary habits, liver diseases are on the rise—even among those who don’t drink alcohol. The consequences are becoming alarmingly visible:

  • Non-Alcoholic Fatty Liver Disease (NAFLD) now affects over 25% of the global population. It’s linked to diets high in sugar, trans fats, and refined carbs.
  • Alcoholic Liver Disease progresses faster when combined with poor nutrition.
  • Hepatitis, though viral, worsens when the liver is nutritionally compromised.

Research shows that targeted dietary changes can not only reduce liver fat but also reverse early damage. But just like any sophisticated machine, the liver requires the right inputs—nutrients, not toxins—to function optimally.

A poor diet can act as a silent saboteur, slowly impairing liver function long before symptoms arise.

Healing from the Inside: Food as Preventive Medicine

Science is catching up with what many traditional systems of medicine have long believed: nutrition is a powerful tool in preventing and managing liver diseases.

According to the Journal of Hepatology, nutritional interventions, like lowering sugar and fat intake and increasing antioxidants, can help prevent or slow the progression of liver conditions.

Here’s what a liver-loving plate should include:

  • Leafy greens: Spinach, kale, and arugula help neutralise heavy metals and support bile production.
  • Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts boost detox enzymes.
  • Turmeric: Curcumin, its active compound, has anti-inflammatory and antioxidant properties.
  • Garlic: Helps activate liver detox enzymes and reduce fat accumulation.
  • Berries: Packed with antioxidants that reduce oxidative stress and inflammation.
  • Healthy fats: Nuts, seeds, avocados, and olive oil help reduce fatty build-up.
  • Whole grains: Oats, brown rice, and millets help maintain insulin sensitivity, important for liver health.

5 Simple Habits to Protect Your Liver Every Day

  1. Cut down on sugar and refined carbs
  2. Avoid excessive alcohol and processed foods
  3. Eat more fibre and antioxidant-rich foods
  4. Stay physically active
  5. Get regular liver check-ups, especially if you’re at risk

Nourish to Flourish

On this World Liver Day, let’s move beyond reactive healthcare. By embracing the “Food as Medicine” philosophy, we can actively support our liver, not just avoid harming it.

Your liver doesn’t ask for much—just a little love at the dining table. So the next time you plan a meal, ask yourself: Is this helping or hurting my liver? Because every bite counts.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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How to Survive Festive Celebrations Without the Extra Pounds: A Low-Carb Guide for Healthier Living

Festive celebrations like Easter, Christmas, birthdays, or long weekends are often filled with joy, family, and… food. Lots of it. But while these occasions are meant to be enjoyed, they also tend to lead to unwanted weight gain—with many people putting on an average of 7lbs during festive periods, which can take months to lose, if it comes off at all.

This year, instead of undoing all your hard work, you can celebrate mindfully and still stay on track with your health goals. Whether you’re following a health programme or simply trying to eat better, here are some practical ways to enjoy the festivities—without the guilt.

  1. Stick to Your Plan – You Shouldn’t Feel Hungry

One of the best things about a low-carb, higher fat and protein approach is that it keeps you feeling full and satisfied. This means you’re less likely to snack on sweets and pastries just because they’re in front of you. Let your eating plan be your guide.

  1. Make Your Home a Trigger-Free Zone

If you know certain foods are your weakness, don’t bring them home. It’s much easier to avoid temptation when it’s not staring you in the face every time you open the cupboard. Stock your kitchen with foods that support your goals and ditch the rest.

  1. Shop Smart

Never go shopping hungry—that’s when impulse buys happen. Head to the supermarket with a plan, a full stomach, and a clear idea of what you need.

  1. Be Work-Snack Savvy

Celebrations at work can turn into snack fests. Tins of biscuits, free cakes, sandwich platters—it all adds up. Take your food so you’re not caught off-guard. If sandwiches are on offer, ditch the bread and enjoy the filling.

Boiled eggs (if they’re available!) are a brilliant, protein-packed snack to keep on hand.

  1. Plan Well When Eating Out

If you’re heading to a restaurant or someone else’s home, look at the menu ahead of time or think through your food choices before you go. Commit to your plan in advance, and stick to it once you’re there.

  1. Embrace Low-Carb Festive Foods

Great news—many celebration foods are naturally low in carbohydrates. You can still enjoy:

  • Smoked salmon
  • Roast meats like turkey or lamb
  • Eggs (devilled or boiled)
  • Roasted vegetables
  • Red cabbage and sprouts (especially with bacon!)
  • Cheese boards with options like stilton or cheddar

Let others know you’re eating low-carb—most people will be supportive, and it helps avoid awkward explanations at the table.

  1. If You’re Having a Big Meal, Make It Your Only Meal

If you know you’ll be indulging in a large festive lunch or dinner, let that be your main meal of the day. Skip the extra nibbles before and after—quality over quantity wins every time.

  1. Move More During the Break

Holidays often mean time off work, so use it to your advantage. Even a 20-minute walk after meals can help balance blood sugar levels and aid digestion. It’s also a great opportunity to connect with family, and friends, or simply enjoy some fresh air.

  1. Handle Cravings with Intention

Cravings will come. Here’s how to manage them:

  • Have a glass of water or herbal tea
  • Take a short walk or stretch
  • Still hungry? Opt for a meal rich in protein and healthy fats

Often, just pausing and doing something else helps you realise the craving will pass.

  1. Lean on Your Support System

Use tools like the GOQii app to message your coach, or reach out to a supportive friend or family member. A few encouraging words can help you stay focused and avoid emotional eating.

  1. If You Slip, Reset Right Away

A moment of indulgence doesn’t mean the whole celebration is ruined. The most important thing is to get back on track with your next meal—don’t wait until Monday or after the holidays. Progress isn’t about being perfect, it’s about being consistent.

Festive celebrations are meant to be joyful, but that joy doesn’t have to come at the cost of your health. With a little preparation, awareness, and self-compassion, you can enjoy the food, fun, and family time while staying true to your goals.

This Easter—or any special occasion—celebrate with intention, savour every bite, and remind yourself how far you’ve come. Healthy habits don’t take holidays—but they can make holidays even better.

#BeTheForce

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