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June 3, 2025 By Ranveer Allahbadia 1 Comment

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

August 27, 2024 By Roopa Tandur 1 Comment

6 Good Cholesterol Foods You Must Eat

good cholesterol foods

When someone mentions cholesterol, we often think of bad cholesterol and heart disease. However, there are also good cholesterol foods that are vital for our body. Functions like the synthesis of Vitamin D and hormones, as well as the formation and structure of cell membranes, rely on good cholesterol. 

What is Good Cholesterol? 

Good cholesterol refers to High-Density Lipoprotein (HDL), which helps remove bad cholesterol, known as Low-Density Lipoprotein (LDL). HDL helps transport LDL to the liver for removal from the body. Consuming foods high in saturated fats can increase LDL levels, raising the risk of heart disease and stroke.

While exercising, sleep, stress management, limiting alcohol intake and quitting smoking are essential for maintaining healthy cholesterol levels, certain foods also help. Let’s take a look at some good cholesterol foods!

  1. Nuts and Seeds: They are high in healthy fats like monounsaturated and polyunsaturated fats (Omega 3 and Omega 6) and low on saturated fats, which help lower LDL cholesterol. They are rich in Alpha-Linoleic acid, which reduces inflammation and improves overall fat composition. These foods prevent oxidation of LDL cholesterol by free radicals, reducing plaque formation. They are also an excellent source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. However if you have allergies to nuts and seeds, avoid them. 
  2. Avocados: They are both tasty and nutrient-rich. They contain a high amount of Oleic acid, a monounsaturated fat that helps reduce inflammation and the risk of heart disease. Studies show that avocados can lower LDL cholesterol by 10% and total cholesterol by 8%. Additionally, avocados are high in fiber and healthy fats, which help you feel full for longer.
  3. Fatty Fish: Salmon, mackerel, tuna and sardines are rich in Omega 3 fatty acids, which benefit vital organs like the heart, brain and lungs. They also contain Vitamin D and A, essential for good bone and eye health. These fish are particularly effective in reducing death rates due to myocardial infarction and arrhythmia. They also help lowering plaque build-up in arteries and reducing the risk of cardiovascular disease. However, these fish contain contaminants, so cleaning them thoroughly before consuming is crucial.
  4. Eggs: They have a bad reputation due to their fat content, but not all fat in eggs are harmful. Eggs contain monounsaturated and polyunsaturated fats, which are heart healthy, along with saturated and trans fats, which raise bad cholesterol levels. One egg can easily provide a quarter of your daily fat serving. So including eggs in breakfast easily helps you include healthy fats in your diet. It also supports weight loss by preventing cravings throughout the day. Egg is a complete food, rich in both macro and most micronutrients and a good source of protein. Helps improve Vitamin D levels by aiding in its absorption. Having whole eggs by people who are already at risk of high cholesterol levels may worsen the condition, so include egg white as most of the fat and cholesterol in eggs comes from its yolk.
  5. Complex Carbs: Whole grain cereals like millets, wheat bran, oats, brown rice, fruit and vegetables contain longer chains of sugar that take longer to digest and convert into glucose, which the body uses for energy. Including 2 servings of whole grain cereals can help lower bad cholesterol, as the fiber in these foods aids in its removal from the body and improves HDL cholesterol levels.
  6. Lentils and Pulses: Including these in your diet is an easy and inexpensive way to get both macro and micronutrients. Lentils are a good source of polyphenols, which reduce inflammation and prevent many life threatening diseases, including some types of cancer. Proteins in lentils help prevent blood vessel constriction, improve HDL levels and reduce LDL levels. Lentils are also rich in folate, which prevents the accumulation of homocysteine, a trigger factor for heart disease. 

We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods, as well as what to eat to stay healthy. For more tips, check out Healthy Reads or ask an expert by subscribing for GOQii’s Personalised Health Coaching here.

#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.

July 17, 2023 By Trishala Chopra 1 Comment

Effects Of Different Medications On Exercise

Effects of Different Medications on Exercise Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications, I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you’re an exercise person! Every medication has a different set of action, so here are some points for you to keep in mind.

1. Cholesterol Medications

The most commonly used cholesterol medication is statin. The generic names of these drugs available are usually Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin and Pitavastatin.

Note: To check which statin is your medication, check behind the tablet. If it is not mentioned, check it on the company’s site

Effects Of Cholesterol Medications On Exercise 

Statins deplete CoEnzyme Q10 in the body, which is very important for muscles to produce energy. This will affect your strength training routine and your post strength training recovery will be slow. It might also lead to rhabdomyolysis which means muscle death – it is definitely not good.

What Can You Do?

  • The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! Let your doctor change your medicines and your coach can guide you with the diet and exercise routine.
  • While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
  • Take longer recovery time. Instead of having a 1-day gap between your strength training schedules, you can take a 2 day gap which will give your muscles more time to recover. You can do light workouts on the day when you don’t plan to do strength training.

2. Beta Blockers

This is a group of medications is used to lower high blood pressure. The most commonly used beta blockers are atenolol, bisoprolol, propranolol and metroporolol.

Note: To check which beta blocker is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of Beta Blockers On Exercise

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having good cardiac health. People taking beta blockers witness that their heart rate after a sprint and after moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

What Can You Do?

  • Instead of checking your heart rate for your exercise progress, start checking your exertion timing
  • If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

3. ACE Inhibitors

These are another set of medications which are used to lower high blood pressure. The most commonly used ACE Inhibitors are fosinopril, lisinopril, quinapril.

Note: To check which ACE Inhibitor is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of ACE Inhibitors On Exercise 

There are 2 types of people – One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either a Beta Blocker or an ACE Inhibitor.

If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.

This even happens with someone who is on blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, and experience blurred vision post exercise. Sometimes, the person can faint as well.

What Can You Do? 

  • For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it
  • For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown
  • Use your tracker effectively. For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might fall further to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting Heart Rate) which is around 60-70 beats per minute.

4. Blood Sugar Lowering Medications

There are different blood sugar lowering medications which affect the body in different ways. Either they increase the insulin function or remove excess sugar out through urine or they decrease the amount of carbohydrate absorption in the body.

For a non-diabetic person, while exercising, there are different hormonal fluctuations which happen. Adrenaline is released followed by a surge in cortisol levels and these hormones raise blood sugar levels. To bring this down, pancreas secretes another hormone called insulin which brings the elevated sugars down. So, the fluctuation is not seen, whereas this is not the case in people with diabetes.

Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

What Can You Do? 

  • In this case, nothing can be done apart from monitoring
  • Check your blood sugar levels before exercising, middle of the exercise and post workout
  • Keep half a glass of fruit juice or 1 glass of milk with you always! If the sugar drops, please consume either of the two.
  • Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medication.

If this article helped, let us know in the comments below. You can find more articles on fitness here.

If you need help or have any queries regarding the information above, drop us a comment or speak to a certified expert directly by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

January 18, 2018 By GOQii Editor Leave a Comment

“Good health is easily accomplished by just learning to live healthy and fit”

            Renu-2-years-aback

                     2 years back                    

Renu_Scan1

      As of Nov 2017

Like every other corporate professional, her excuse for not keeping fit and healthy was her busy schedule and family. She would go for a walk as and when she felt she had the time. It was clearly not a priority for her. Being a foodie she had no concept of portion controls. She ate to her heart’s content. The end result of all this Renu Rajani, 50, was 25 kgs on the heavier side along with low metabolism and thyroid. Her condition scared her to no end and she decided to take matters into her hand to rectify her habits and become healthy. One year of disciplined lifestyle change that included exercise, eating right and sleeping well has helped her shed over 12 kgs and she is still counting. Today, she walks 15-20 k steps on an average daily, apart from 45 minutes of Yoga every day. How has she been able to transform herself? Let’s hear Renu’s story in her own words

Until mid-2016, I used to pride myself with my busy schedule, international travels and when it came to my weight gains, justified it for lack of time, about being busy with growing children and time needed at home beyond my job. Also, being a foodie, I enjoyed the richness of food, at home as well as outside. I never believed in the concept of portions control. All my New Year resolutions were short-lived. Also, amount of catching up on work late in the evening made it just impossible to wake up the next morning for a fitness routine.

My idea of fitness was just about an easy walk if I found the time.  During the last 10 years, I was introduced to Fitbit and walkathons by my organizations, but I could not discipline myself.  I had stopped swimming due to lack of time and I had stopped using bicycle some 15 years back.  Over the last 10 years, my sedentary and unhealthy lifestyle had got me to acquire thyroid and I had to go on routine thyroid dosage. Doctors gave varied advice, some who took a view that since I had thyroid and started on medication, it should reduce my weight with some exercise. Some were of the view that given low metabolism with thyroid, it was difficult to reduce weight. I was then 25 kgs overweight.

It was difficult for me to take that 25 kgs and move around. I felt lethargy. Later in mid-2016, I started feeling stiffness in my knees, found it difficult to climb down stairs and felt swelling in my lower legs towards the evening. I found it difficult to drive back home from work. Initially, I thought it was temporary, but soon, it became a routine habit for me to come home and put my legs in the warm water to relax. My family and friends said I was ageing and that I should stop driving and have a driver. Not that I could not afford a driver, but I felt it would just make me more immobile and I would lose my freedom by restricting my activities.

I visited the doctor again and was suggested a full health examination. The examination revealed that apart from thyroid, I had borderline cholesterol, BP and Sugar. While I was thankful to god that I did not actually get into these health issues so deep, it was certainly a warning sign for me to rectify my lifestyle and in the process improve my health. I decided to accelerate my fitness journey as that was the only way to be healthy.

Soon my quest to my fitness journey started. I began with a regular walk every morning. In the process, I came across a group that performed Yoga and Pranayama in my neighbourhood. Doing Yoga at 6 am in morning meant I wake up at 5 am and walk/carry out my warm-ups. I took this seriously and had shed some 6 kgs with regular walk and yoga in about 4 months. I started to change my lifestyle influenced by my Yoga group. I started drinking water in the morning before warm-up, started carrying food from home to office, started to ensure, I slept on time to wake up for my fitness pursuits.

In the midst of my fitness journey, one day I came across GOQii in my office. It was being offered as a trial to all VPs in my organisation. I got one as well. Unlike other times where I have been introduced to a program and, I chose to not be active, this time around I took it very seriously. I thoroughly understood what GOQii does. I had an introductory call from my coach to set up goals for myself. I liked the discipline and methodical approach of GOQii. Some of my peers who were introduced to the same program used to joke about coach chasing them up for an appointment. But, having gone through a disease scare, I felt this was important and being pushed by a coach was needed. In fact, it’s the discipline and the routine set by my coach that helped me shed another 6 kgs within 6 months.

Although, I started slow. My initial goals were very basic – drink 3-litre water daily, walk 5000 steps a day, have minimum 6 hours of sleep, have smaller portions of meals more frequently (I started to have 5 smaller meals, rather than 3 big meals). I tried some simple changes – walk/cycle rather than using the car for short distances, climbing steps rather than taking the elevator, perform regular stretches to increase my activity levels. I started recording my Yoga sessions to be able to continue with Yoga during my official travels outside of Bengaluru. Food for me during international travels remained a challenge.  Each time I travelled overseas, I came back with 1 Kg added in 2 weeks trip.

GOQii coaches are well trained and I have been lucky to always get a good coach. I have been a unique case of having had 7 coaches in a span of a year. 3 coaches went on long leave and each time I felt very sad about losing a good coach.  On the positive note though, having the wisdom of more coaches is valuable as well. While I found one of them too easy on me and hence wanted a more pushy coach, there were two of them who pushed me beyond my stamina. Although one of my goals was weight reduction, my first priority was to get fit.   I realized despite my trying, body did not cooperate. I chose to ask for a coach who would have coached age group of 40-50 women. I then found the right coach as per my needs and goals set. I am happy with my current coach Pooja Rao now.

I feel very good about myself now. My coach has slowly made me realize that I could have the right nutrition I need and could have a balanced meal with low carbohydrates. She regularly looks at my logs, suggests me any changes to food if required, has advised me on sleep, water, exercises, nutrition, etc. I feel motivated to continue trying various activities.

Over the last year, I have reduced a total of 12 kgs.  Apart from my step count, Yoga/meditation and balanced food, I have been an active cyclist. I had discontinued music many years back and got back to practising music now.  A month back, I also joined Salsa to add a fun activity that can also contribute to fitness. I feel lighter and feel encouraged to try more activities. I have built my stamina over the last year. I walk 15-20k steps a day, apart from 45-60 minutes of Yoga every day.

3 months back I felt encouraged enough to start with high-intensity workouts. While my knees cooperated, I realised I needed 2 hours daytime sleep to cope with 30-45 minutes of high-intensity workout. I decided to take the advice of the GOQii doctor, who asked me to check on Vitamins B12, D3 levels as I felt fatigued.

Thanks to two consultations with GOQii doctor Viral Thakkar, which I found very helpful, I realized that I needed to first address my vitamin deficiency levels to be ready for more intensive workouts.

I am encouraged to see friends who have participated in marathons, given I am able to do 10-12 km fast walk, I am now feeling motivated to someday run a marathon. Given, I am an older age group and not an athlete in my early years, I am hoping will be able to make a beginning someday soon.

The best part of GOQii is that it not only gets you fit but also socially responsible. The karma points that we earn to be active can be donated to various causes listed on GOQii’s karma platform. To date, I have donated approximately 10000 Karma points (~1000 points earned every month based on my activity).

Health is wealth. In the busy lives that we lead, health keeps becoming a distant dream and ailments keep getting added. GOQii is leveraging simple tips combined with human connect from its coaches to help people be healthy. Good health is important and it is easily accomplished by making fitness a part of daily routine and learning to live healthily.

What does coach Pooja Rao think of her player Renu Rajani

Renu is a very focused and a determined player. Despite not having coached her from day one of she getting on to the platform, the one factor I realized about her is that she is extremely hardworking and puts in a lot of efforts to achieve her goals.

The main challenge with Renu is that she has a lot of travelling in her schedule it may be domestic or international due to which being on track with her exercise and food is always a challenge, never the less she tries to make it up once she is back by setting new targets for herself.

The best thing about Renu is, she understands the portion control of her meal very well which is a challenge with all new players and once that is understood then controlling food becomes easy.

When it comes to exercise, she is open to trying out new things like cycling, yoga, HIIT, salsa-dancing and now new challenge is to participate in a Marathon.

Having a history of thyroid losing weight is always a bigger challenge and despite her lifestyle, she has still managed to drop 10 kg by working twice as hard as a normal individual.

At 50, she epitomizes the adage- “It’s never too late to begin “ completely.

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