All posts by Rahul Narad

A Gluten free diet

Gluten is a naturally occurring composite of two protein (glidin and gutenin) that is mostly found in wheat and barley products.

It is substantial that make TEO resilient and stretchy and its also often as a thickening agent and other foods because gluten makes big product more elastic.

Ex:- It often found in things like pizza dough pasta bread and cracker’s.

Gluten molecules aren’t broken down by heat or directly digested can be problematic for people with Celiac disease.

There are people with gluten sensitivity who suffer from similar symptoms. However the vast majority of people don’t need to follow a gluten free diet.

Problem with gluten free diet?

A gluten free diet itself offers no special health benefits
 Most gluten free foods tend to be less nutritious lower in protein higher in fat and cost more than double
 Gluten free does not help with weight loss 
 If you want to play it safe then limit your gluten intake to few meals a weak
 This is information about Gluten free diet


A quick guide on “Diet Plan for VEGAN “

Hi,welcome to KnowledgeSuttra.  Meat provide more proteins and helps to get fast muscle gains. But what if your a Vegan , So here i am going to quote  about how VEGAN diet plan can help you gain muscle . 

As we all know good amount of amino acids only we can get from meat and importantly amino acids are building blocks of protein then how vegan are get good amount of amino acids.

How vegan can build muscles?

Vegan do not consume animal products and by products but you can build muscle on a vegan diet but its more difficult.

Main difference between vegan and traditional diet is protein intake. veganism replaces high protein animal products with low protein plant based products.

  How get good and quality source of protein?


Rice and Beans
 Spinach salad with Almonds
 Hummus with whole grain pleaders
 Whole grain noodles with peanut sauce


Get the majority of your daily protein from wheat, rice, oats, peas, beans, potato, almonds, peanuts, walnuts, quinoa and buck wheat.

How to maintain the vitamin for vegan?

Vitamin deficiencies are possible (the most common ones are deficiencies in vitamins D and B-12 are calcium ,zing and fatty acids).

Unless micromanage your diet you will have to supplement this means you will have to supplement supplementing for vitamin D B-12 and omega 3 fatty acids.

Bottom line for vegans

You can build muscle and strength as a vegan .if you know what your doing ,closely monitor your foods and protein sources and invest more time towards meal planning to avoid deficiencies.

Quick guide on low carb diet

Hi,welcome to KnowledgeSuttra. Let’s have another quick diet . To achieve weight loss we need to add carbs in diet . Even bodybuilder do add carbs in diet during competition period . Everyone at least for short period of time need to have low carbs diet,because our body needs needed more energy and carbohydrates are main source of energy

 What is low carbs diet?

It compensate with more protein and less fat. Carbs are non essential the theory there is nothing wrong with low carbs

 what is the problem with low carbs diet?

Much of critique against carbs holds true only for simple carbs . if fact you regularly exercise not consume complex carbs but it will hurt your strength level and hence your muscles gain’s

As well as take a look on does low carbs helps with weight loss?

If your are  completely sedentary it makes sense to cut carbs you don’t need the energy.also people who consume primarily simple carbs will benefit from eating less of them. A low carb diet basically guarantees that your going to struggle with hunger.the different people react different increases less carbs intake so it can make sense to try it out at least one.

Continue reading Quick guide on low carb diet

Common myth in dieting

HI,welcome to KnowledgeSuttra. Today we are talking about common myth in dieting Lets clear them all .

What are the common myths in dieting?

Dieting myth

#1  Carbs are bad for you :

  • Carbs can cause insulin insensitivity but only in people with pre-diabetes that overeat high sugar carbs.
  • If you don’t exercise and your diet consists mostly of these type of carbs then they will negatively affect your health
  • However ,if yo follow a well balanced diet and exercise regularly ,quality carbs will actually be necessary to fuel your workout.

#2 Fat is bad for you:-

1)cutting all fat your diet can be dangerous since yiur vody needs it for hormone production (low fat diets can increase your testosterone).2)many low fat products. Contain more calories than their normal counter part (eat omega 3 and 6 fatty acids).3)there is no evidence that saturated fats are the direct cause of heart problem 4) trans fat is only kind of fat that is directly linked to heart problem

#3  Protein is bad for you :-

1. Healthy adults who exercise have no problem with consuming high amount of protein both in regards to kidney problems or other health problems.

2. If you have an existing renal disease or existing kidney problems than limit your protein intake

3. Elderly individuals at risk of bone density issue and osteoporosis should aim to consume more protein (when you take more protein).

 #4 Avoid salt at all cost :-

 1. Salt(sodium) is an essential mineral its consumption is critical to our health .

2.The average person consume double the recommended intake .

3. In most people there appears to be little to no  association between salt consumption and hypertension (high blood pressure)


Brief description on micronutrients

Hello everyone welcome to knowledgesuttra. Lets have another quick guide on  macronutrients.  Lets focus on its advantages and disadvantages also.

What is micro-nutrients?

It involves all the vitamins ,hence it is called as micronutrients .

Following all are micronutrients and its advantages

Vitamins A 

  1.  Vitamin A is Fat soluble vitamin needed to maintain eyesight and prevent night blindness.
  2.  Improves immune system helps with fat storage and protects against infection
  3. Also needed to grow new cell, lower cholesterol and reduce the risk of heart disease

Vitamin B :-

several B vitamins that work together in the body this group includes the following:-

  1. Thiamine(B1)
  2. Riboflwin(B2)
  3. Niacin(B3)
  4. Pantothenic acid(B5)
  5.  Pyridoxine (B6)
  6. Cyanocobalamin(B12)
  7. Folic acid


It is specially work on skin, hair, eyes, mouth

Vitamin c :-

acts as an antioxidant needed for many

  • Metabolic function, including new tissue growth and repair
  •  Helps produce anti-stress hormone’s
  •  Heal wounds as burns and protects against abnormal blood clotting
  •  Vitamin c is a superstar amount of vitamins and actors and antioxidant which we need for more than 300 metabolic function including new tissue growth and repair
  •  Many diseases are caused by low level of anti stress hormones which vitamin c help to produce
  • It also helps wounds and burns to heal and protects against abnormal blood clotting

 Vitamin D :-

• It is also fat soluble vitamin needed for growth, development and maintenance of bones and teeth
• Regulating heartbeat
• Protects against muscle weakness
• Body can produce it when skin exposed to the ultraviolet rays

Vitamin E

• It is fat soluble vitamin with several health benefits
• Effective preservation of foods
• Prevention of disease such as cancer
• Promotion of a healthy nervous system

Vitamin K :-

• Blood clotting
• Growing and repairing bones
• Conversion of glucose into glycogen
• This are the main Vitamin are important for our body as well as following are nutrients are also important for our body

  • calcium
  • Magnesium
  •  Phosphorus
  •  Potassium
  •  Sodium
  •  Copper
  • Iron
  • Zinc

Quick guide on: “How high protein intake may damage your kidney and liver”

Hi,welcome to KnowledgeSuttra. When it comes Bodybuilding, then our first priority is proper diet. And here comes disadvantage “The high protein intake may damage your kidney and liver”. Lets have quick guide and figure out how it will effect as well as what is optimal dose of protein

How high protein diet effect on our liver?

Protein is important factor of our body and specially when person wants to build muscle or good physique In such scenario our body needed lot of protein.

I recently quoted regarding how Protein beneficial for us and on the other hand today topic contradict it directly. 

Let make things clear, in order to know the perfect answer  we need to understand function of LIVER .

Liver play the important role of digestion. When we take high protein diet ,our liver having difficulties to digested that protein it means our liver that time suffering from very bad condition and that caused our liver damaged .


Many international Pro Bodybuilder have varying there amount of protein, hence they don’t suffer from liver damaged .  .

what is optimal dose of per day of protein intake?

To live Healthy Life
0.5 to 0.7 Gram’s per pound of body weight
)to build muscle

0.8 to 1 Gram’s per pound of body weight

Ever Wonder Where your all FAT gone??

Hi,welcome to KnowledgeSuttra.Have you ever wonder “where all the FAT GOES?” , when you follow a FAT LOSS  Schedule. Let take small quick guide and try to find out above tricky question answer.  

Also Read:- Health & Fitness : Different Types Of Fat And There IMP

   Where the fat gone when we are doing fat loss program?

Firstly what is the answer above the question by your opinion? . You might fat converts into muscles or fat converts in energy . If you thinking about this answer you were totally wrong . Then where the fat gone when we are doing fat loss program.

   Correct answer is  when we doing fat loss program that time the fat converts to carbon dioxide and water when you exhale that time carbon dioxide and the water mixes into your circulation until it’s lost as urine or sweat.

So this the correct answer it will shocking for many people who don’t know about it . let take an example how actually fat converts into urine or sweat?

When you lose 10kg fat that time 8.4 kg comes through out from our lungs and remaining 1.6 kg is converts into water .in simple word mostly fat we lose from exhaled.

This this information about where the fat is gone.we hope this might be interesting topic for you guys

What is Cheat Meal? : A quick Guide

Hi, welcome to KnowledgeSuttra .Have you tired to partake of your daily meal/diet and wants to have some fast, junk food . But you avoid because you think it may causes bad effect on you and on your all gains ?

Lets clear out all the above myth and belief. Because you can eat junky food once or twice in week and its called as chit meal.

What is cheat meal?

A small amount of junk food that you include in your diet as a reward for all your weekly hard work .  it might now one question jump in your mind do cheat meals have any negative effect on overall diet progress?

No,as long as you keep your calories and macros in check

How to take a Cheat Meal?

80-90% of your diet should come from “clean” and healthy foods and other 10-20% can come from whatever foods you like as long as it fits you total daily calories and protein,carbs and fats.stick to the basics of correct dieting and “cheat meal” are not going to magically cause you to get fat or lose muscle.

Take your cheat meal 2 time per week

So this the information about cheat meal and lets look on  cheat day

Cheat Days

1) unlike cheat meals ,cheat days can have a drastic impact on your overall diet

2) any calories you consume above your Maintenance on your cheat day will counteracts your weekly deficit.

Quick guide on Carbohydrate

Hi, welcome to KnowledgeSuttra. The Carbohydrate, in another words power house of the body. It helps to provide all the necessary energy which required on daily basis. Let’s get start and have deep regarding it.

So lets get started

What is carbohydrate?

Our bodies preferred it as energy source(carbs are found in foods including fruits vegetables, granins potatoes also  pastries and candy are considered)

How carbohydrate are created in our body?

Let make it simple ,sugar molecules that are a union of carbon and hydrogen and oxygen (CHO). Your body breaks carbs down into glucose ,which is transported whole body to provide energy.

So this is  a simple and sweet definition for carbohydrate. This is information about carbohydrates.

Types of carbohydrates?

There are three types of carbohydrates.

1. Monosaccharide :-

one sugar molecule (simple)

Which are one sugar molecule for example glucose collect the coals and fructose.

2. Disaccharied:-

two sugar molecule(simple)

Include sucrose table sugar lactose and milk ,toast,beer

3. Polysaccharied:-

Several sugar molecules (complex)

Which are several sugar molecules combine together

Ex:- Include starchy food like pasta , potatoes and fiber which promotes the passage of food through the gut and thus helpa maintain bowel regularity when carbohydrates is simple it refers to a mono or dissect right they are easily absorbed into the bloodstream because of their simple molecular structure think of milk fruit and table sugar

Benefits of carbohydrates

1.During high intensity activities your uses glycogen and converts it back to glucose for neco level

2.much of the fatigue of long duration training is due to a type nervous system and not the result of sore muscles

3.providing the nervous system with an adequate source of blood glucose is important for optimizing.

Note:- Featured image in blog was credited to  Nick Youngson CC BY-SA 3.0 Alpha Stock Images

Health & Fitness : Quick Guide On L-Carnitine

Hi,welcome to KnowledgeSuttra. Todays blog will be helpful for those , who doing gym .   so lets discuss about what is L-carnitine ? , why it is use ?, advantage of L-carnitine?

so lets get started

what is L-carnitine?

L-carnitine is the amino acid it means it the building blocks of protein. In 1959s L-carnitine is referred as a vitamine BT.

L-carnitine is also produce by our body it self.   L-carnitine supplement mainly using by bodybuilder because It provides good pumpin order to get  more muscle because it contain amino acid and it also helpful for burning the fat

where the L-carnitine is made in our body?

L-carnitine is formed in liver and kidney, make two animo acids that is lysine and methionine.However it also stored in firstly in muscle ,heart,brain,even in sperm .

Other than L-carnitine supplement it get from our diet but it mainly it comes from meat it also come from plant based  food like avocado and soybeans.

Advantages of L-carnitine?

It not be have any side effects . Till you don’t overdoes it.

  1. It helps to burn the fat
  2. Better blood flow and pump
  3. It increases the testosterone level
  4.  Increase the growth factors

so this is main advantages of L-carnitine it has many advantages of taking L-carnitine but 4 are main advantages