Tanu Chaurasia


We all love food especially, the ones which are deep-fried or baked. But the consequences of eating processed foods too much can lead to some dangerous diseases.

Processed foods are becoming a new trend in our daily lives, but most of us prefer eating foods that are easy to cook, baked foods. We don’t even know how they badly affect our health; it contains phosphates that destroy your organs and bones; these foods contain extra sugar and bad carbs, which leads to obesity and many dangerous diseases.

Type of Processed foods

  1. Frozen
  2. Baked
  3. Packaged
  4. Cheese product
  5. Canned

Food which contains high levels of sugar, salt, and fat is terrible for your health.

Read more and see how the processed foods are affecting our health

Are all processed foods bad for our health?

Healthy foods & unhealthy Food

No, not all processed foods are unhealthy, but some of the junky processed foods indeed a lousy choice for health.

List of processed foods which are bad for health

  1. Cookies
  2. Burger
  3. Pizza
  4. Wafer
  5. Candy
  6. Ice-cream
  7. Instant noodles
  8. Chips and crackers
  9. Desert

These foods stored the maximum amount of sugar, salt, and fat.

These foods might have taste good and can be easily digestible. On the other side, eating processed foods can result in obesity directly linked with diabetes, high blood pressure, bad cholesterol, and many others.

List of food that is processed but healthy

  1. Chia seeds
  2. Salmon
  3. Frozen fruits and veggies
  4. Canned chickpeas
  5. Muesli
  6. Fortified milk
  7. Tofu
  8. Greek yogurt
  9. Popcorn

These foods are processed but healthy as they are filled with vitamins, minerals, and the right amount of fiber, enhancing food quality.

Some of the list of processed foods which are bad for our health

Let’s get started,

1. Instant Noodles – List of Processed Foods

A bowl of noodles

Most people prefer to eat noodles in their evening breakfast to satiate their craving. And noddle is very tempting also.

But do we know that what exactly we are consuming and giving to our body by eating this?

Alas! We can’t ignore the main ingredient in noodles, and that is Maida (White Flour).

Maida is refined and bleached. It contains toxic chemicals and causes various health problems in your body like obesity and constipation, which also affect your hormones.

2. Diet Soda

Most diet sodas have aspartame (aspartame is an artificial sweetener that promotes weight gain.

Diet soda results in raising glucose levels, tooth decay, increased waist size, risk of heart disease, and type 2 diabetes.

3. Packed Fruit Drinks

Packed fruit juices

If you consume several flavors of packed fruit juices and think it is very healthy for your body, it is not valid. I will tell you the main reasons that why we have to avoid this.

These have food edibles, acids, color preservatives. It contains high chemicals, and due to this, the value of nutrients becomes low. The sugar level is also very excessive, and from this, the chances of having diabetes to a person become very high due to insulin resistance.

4. Bacon

Bacon and omelet

Meat is not so bad an option to eat, but it is necessary to cook that properly. Since it has harmful compounds which affect our body, it contains bacteria and viruses.

Processes bacon is also found high in salt, and consuming too much salt in one go is very dangerous as consuming too much salt can raise blood pressure, which is responsible for heart stroke & heart disease.

Also Reads: What are Refined Carbs – Why make a choice between Good Carbs or Bad carbs

5. Ice cream

Nothing delicious than ice cream but ice cream packed with sugar content which is bad for health.

Ice cream loaded with calories, sugar and also low in nutrients.

However, eating ice creams promote happiness and reduce levels of stress.

Eating ice cream once in a while is the best approach rather than eating too often.

6. Packed Wafers

Group of wafers

A very famous and popular food that people can’t ignore. The attraction towards every flavor is different. The people got addicted when they start eating it. And this can become a never-ending addiction.

Do you know that how they actuals made??

The essential ingredients used in this like potatoes, spices & oil are not so good in quality.

The research also says that eating wafers affects our brain functioning and makes us depressed.

7. Frozen Packed Food – List of Processed Foods

Packed frozen food

If you don’t know how they cook and want to eat home food, there are many home food varieties available in the market like frozen parathas, rajma-rice, biryani, etc.

But here are some facts you should know

  • Frozen food has seemed tasteless because it damages the taste when we freeze the food for a long time.
  • Do not stock up at home. It is good to consume as soon as you can.
  • Frozen packed foods contain excessive sodium, related to high blood pressure, heart disease, and strokes.
  • It contains fat and Trans fat which accommodates food to live longer in packets.

8. Cereals

Cereals loaded with refined grains and an excessive amount of sugar.

Processed breakfast cereals are high in sugar content which is responsible for many chronic diseases.

Also, cereal that is high in sugar will raise unwanted blood sugar levels and also drop quickly, by that it regulate craving again and again.

Consumption of sugar in excess will increase the uncertainties of heart disease, type 2 diabetes.

9. Fast and fried foods

Fast foods are often easy to pick for filling the appetite, but the carb and sugar content makes it unhealthy, while fried foods are full of trans fat. 

Fried and fast food are bad for health, raising harmful cholesterol levels, increased blood sugar levels, and other severe diseases.

The Word from Fitness Scenz

This is a brief of some of the list of processed foods. It is good to consume once in a while rather than three times a day.

Processed foods may give you a feeling of satiety for a limited time, but eating these foods usually is a wrong decision for your health.

Keep yourself away from these foods, minimize unhealthy foods, and take a step closer to whole food, complex carbs, and more.

Suggested Reads: Processed Foods: What’s OK and What to Avoid

Thank You

Want to go from beginner to advanced level of ab workouts? Working for abs has always been very difficult, and it might take a long time to the visibility of abs.

Attractive six-pack abs need more consideration on

  • Training
  • Nutrition

Advanced level abs workout will build oblique, upper, and lower abdominal and reduced lower back pain.

There are tons of benefits of abs/flat tummy you should be aware of:-

  • Improved stability and flexibility
  • Reduced lower back pain
  • Improved posture
  • Compressed waistline
  • Reduce inflammation

In this article, I will be lightning on some best-advanced ab workouts to you, which help cut your fat.

Let’s get started,


Plank is always on the top list when talking about ab workout. This exercise improves stability, strength, and flexibility.

The exercise can stop time. Plank is a super effective exercise in burning calories; a plank simultaneously works on multiple parts of the body.

Target area

  • Core area
  • Hip area
  • Shoulder

Benefit of plank

  1. Lose belly fat
  2. Build abdominal
  3. Enhance body flexibility
  4. Strengthen core, spine, joints
  5. Reduce back pain
  6. Boost metabolism

Done plank with proper form and technic; it’s super challenging and will tone your midsection in no time.


  1. Lie on the front side with the help of the elbow and with your toes.
  2. Make sure that your body is straight.
  3. Hold on breath and release slowly.
  4. Keep your head straight.
  5. Hold up to 1 minute.

Do plank for at least 60 seconds with better accuracy and better position. If you start losing on the form before 60 seconds, down on your knees and take a rest, again pursue to make it 60 seconds. 


V-sit crunch is good for stability, balance, and strength. It is very effective in terms of build real core strength.

Target area

  • Core area
  • Hip area
  • Obliques

When not performed correctly, it may harm your lower back.

Benefit of V-sit

  1. Build core 
  2. Maintain good posture
  3. Improves balance, coordination 


  1. Sit down on the floor and lift your legs to a 45-degree angle.
  2. Stretch your hand to your leg.
  3. You are now in a position of V.
  4. Hold this position as long as you can and try to go beyond

When you feel burn in your midsection area, then it means exercise is working.

Hanging Leg raise

Leg hanging raise is an advanced level exercise that builds your core strength, grip, balance, spine health, and more.

Target area

  • Lower abs
  • Upper abs
  • Hip area
  • Shoulder
  • Wrist
  • Back

Go with this exercise will challenge you; try not to swing while performing this exercise.

Benefits of hanging leg raise

  1. Develop abdominals
  2. Build core strength
  3. Improve grip
  4. Strengthen obliques


  1. Hold the pull-up bar.
  2. Lift both of your legs to 90 degrees.
  3. Try not to move your body and hold your core to the entire time.
  4. Exhale as you lift your legs until your feet touch the bar, and make sure to come slowly to starting position while inhaling.
  5. Do this 15-20 times.

Suggested Read: Strengthen Your Core and Massage Your Hip Flexors With Hanging Leg Raises

Knee tuck

Knee tuck is another master exercise to strengthen your overall legs and glutes area; it improves balance also reduces belly fat.

Target area

  • Abdominal area
  • Shoulder
  • Chest
  • Triceps
  • Hip

Perform this exercise with improper forms or techniques will lead to inquiries.

Benefit of knee tuck

  1. Build strength
  2. Improved posture
  3. Build multiple muscles group like abdominal, legs, arms and lower legs


  1. Sit down and put your hands behind to the ground.
  2. Lift straight both of your legs to the air and slightly lean back with the help of your hands.
  3. Exhale you when you bend your legs to the chest and inhale as you return to the starting position.
  4. Do this 15 times.


Burpees are an excellent fat-burning exercise for those who want to lose weight or get fat abs. 

Target area

  • Core
  • Hips
  • Chest
  • Shoulder
  • Arms

It works for every important muscle in our body and burst maximum calories and fat by increasing heart rate when doing burpees.

Benefit of burpees

  1. Best for fat loss
  2. Improve heart health
  3. Lower blood pressure
  4. Burn belly fat
  5. Strengthen muscles


  1. Stand on your feet.
  2. Jump and let your hand in the air, and then perform a pushup.
  3. Returning to the starting position and do this again.
  4. Do this for10-12 time.

You tend to burn more calories when doing it with high intensity and without taking a break.

Ball pikes

Ball pikes are full-body exercise and strengthen up your core and other body parts.

Target area

  • Core area
  • Hips
  • Shoulder

Benefit of ball pikes

  1. Strengthen multiple areas like chest, shoulder, legs, and arms.
  2. Improve stability, balance


  1. Place your legs on the swiss ball and your hand to the ground.
  2. Engage your core and hips tight.
  3. Raise your hip to the air and makes a pike position.
  4. Do this 15 times.

When performing with accuracy, you will build your core, should, arms, and hips area simultaneously. This exercise also good for stability and posture.

Weighted sit-ups

The weighted sit-up is advanced and a great exercise in building abs and getting rid of tummy fat.

Target area

  • Core area
  • Chest
  • Arms
  • Shoulder

Benefit of weighted sit-ups

  1. Strengthen core
  2. Improve muscle
  3. Enhanced flexibility
  4. Better posture
  5. Enhance performance


  1. Lay on your back and bend your legs to 70 degrees.
  2. Grab a weight as you want. Now, put the weight on your chest.
  3. Push your upper body and go upward.
  4. Slowly, return to the starting position.
  5. Do this 20 times.

The heavy you go with the weight, the more burn you will feel between your targeted area.

Side plank

Do not forget to build the obliques abdominal muscles.

Side plank is so much effective for obliques. Side plank helps build internal and external obliques, and also, this exercise cuts down the stubborn love handles.

Target muscles

  • Obliques
  • Legs
  • Shoulder

Benefit of side plank

  1. Strengthen multiple group at once
  2. Improve balance
  3. Relieve from back pain
  4. Reduce side fat


  1. Lay down on your side with the help of one forearm and both feet.
  2. Engage your core and hips tight.
  3. Keep your body in a straight line.
  4. Hold this position, and do not fall off your hips.
  5. Do this for 15-20 seconds.

With this exercise, you will build your core, obliques, and lose love handles.


These are the eight best-advanced ab workouts. By doing this with proper form and accuracy, you will reap the benefit of having a flat tummy.

The most important thing when building the midsection part is nutrition. Without the proper nutrition, you will never achieve abs. You have to be in a calorie deficit state to a minimum fat percentage on your body.

Thank You

L-carnitine is excellent for preventing our primary concern, which is weight loss. L-carnitine comes with many great benefits.

Athletes, bodybuilders, and regular gym-goers use this supplement to burn fat more effectively from the body by enhancing more excellent performance during gym activity.

L-carnitine benefits for you:-

  • Weight loss
  • Muscle recovery
  • Better exercise performance
  • Increase stamina
  • Reduce muscle soreness

L-carnitine is now the popular supplement globally for so many reasons, and it is also very cheap.

In this article, we understand the l-carnitine and its related queries and much more.

Let’s get started,

What is L-carnitine?

L-carnitine is a vital amino acid naturally produced in small amounts in the human body in the liver and kidneys and is also present in protein-rich food.

The L-carnitine’s primary function is breaking the chain of long fatty acids and transport break acids to the mitochondria.

After that, mitochondria use fatty acids as fuel and give energy to us.

How do L-carnitine works?

When consuming l-carnitine, it makes a chemical reaction, breaks long-chain fatty acids, and transfers them to mitochondria. Later, mitochondria make fuel from fat and produce great energy (ATP – Adenosine triphosphate).

L-carnitine gives us maximum energy to perform a great exercise and makes us get rid of fat at the earliest.

L-carnitine also crucial for the excellent functioning of the heart, brain, muscle movement, and more

Types of L-carnitine for weight loss

Basically, l-Carnitine has four biologically form, but I mention only two forms which are best for weight loss and energy production, and here are the types:-


This type is also known as ALCAR.

As per studies, this type of l-carnitine is suitable for brain health functioning or disease prevention.

L-carnitine Tartrate

L-carnitine tartrate is a type of l-carnitine which many athletes and gym-goers use.

The core form of L-tartrate, is generally used in supplements mainly for gym-goers, bodybuilders, and athletes; this form is dissolved easily in the body.

Suggested Read: Types of L-carnitine.

Benefits of L-carnitine

When it comes to the benefits of L-carnitine, then there are several points like:-

Weight loss: L-carnitine makes your body generate more energy by breaking the stored long-chain fatty acids. And allowing us to work out for longer with more intensity which ultimately aids fat loss.

An eight-week study found that 38 women who worked out four days a week found no loss in weight who took l-carnitine and didn’t.1

But, five women experienced nausea and diarrhea after taking l-carnitine.2

However, a study on obese and adults found a significant weight loss of about 1.33 kg while taking l-carnitine.3

Muscle recovery: With suggested doses of this supplement makes a decrease in metabolic tension and muscle soreness, which shows many studies.

Better exercise performance: L-carnitine uses your fat and gives you more energy which ultimately enhances your exercise performance and makes you longer.

Increase stamina: L-carnitine gives energy to you by subtracting the fat and eventually makes your endurance increases.

Health benefits of L-carnitine

Type 2 diabetes: L-carnitine lowers the risk of type-2 diabetes and improved insulin sensitivity and may increase glucose utilization.4

Improved brain functioning: In a study of 90 days, people with an addiction to alcohol have taken 2 grams of acetyl l-carnitine daily and found improvement in brain function.5 

Keep heart safe: A study followed for one year where participants took l-carnitine found a decrease in heart stoppages and deaths.

Food sources of L-carnitine

 Foods like meat, fish, poultry and milk are the best sources of l-carnitine.

  1. Fish
  2. Meat
  3. Milk
  4. Chicken
  5. Beef

Study shows that the above food has a faster absorption rate than l-carnitine supplements.

Also, our body produces l-carnitine from amino acids like lysine and methionine. And those mention foods contain lysine and methionine.

The side effect of L-carnitine

L-carnitine is safe for most people, and it is generally safest for up to 12 months when taken by mouth.

2 gram or less can be safe and free from any severe side effects.

But there are mild effects you might face such as:-

  • Nausea
  • Stomach upset
  • Vomiting
  • Heartburn
  • Diarrhea

And it may cause a “fishy” odor in your sweat, breath, and urine.

Dosage and when to take L-carnitine

The standard and safest dosage of L-carnitine would be 500 to 2000 mg per day.

Acetyl-L-carnitine: Doses can differ between 600 to 2500 mg each day

L-carnitine L-tartrate: Doses can differ between 1000 to 4000 mg each day.

You can consume up to 2000 to 4000 mg (means 2 to 4 gram) of L-carnitine per day for more significant results.

Try to go with liquid form because that is considered to be safest and absorbs quickly into the body.

And the right time to take it:-

  • In the morning, on an empty stomach
  • Before going to the gym or before the workout

If consuming 2 to 4 grams of L-carnitine per day, try to split the dosages equally.

Should you consider taking l-carnitine

Carnitine produces from the liver and kidney by itself, but few of the food contains natural l-carnitine. But the source of l-carnitine is coming from animal products.

However, people who are vegan and vegetarian are often low in l-carnitine levels. Those who are vegans or vegetarians can consider this supplement to reap the benefits of l-carnitine.

Two grams of l-carnitine are considered safest and can regularly consume (For gym-goers).

For adults, 2 grams of l-carnitine can help reduced fatigue and also can increase brain function.

To be sure if this may work on your body, consulting with the doctor is preferable.  


L-carnitine is an exceptionally known fat burner and likely to be the safest. I am also having these supps for a year.

This supplement also supports your weight loss, brain functioning, and more.

L-carnitine is good for vegetarians and vegans.

You will not be able to see the result in a week or maybe for a month, but L-carnitine always does its job.

Keep in mind for the people who use this supplement for weight loss:-

  • Right diet
  • Hardcore workout
  • Good sleep

These three things matter the most for weight loss or a fabulous physique.

So be in a calorie deficit, work hard and have patience. RESULT WILL COME

Thank You

Protein supplements or protein-rich foods are excellent for building muscle, aiding weight loss, and promoting a lean physique.

However, many people tend to choose food based on their cravings rather than its nutritional value. This may not be the best approach for a healthy lifestyle.

I have observed that some people prefer protein supplements instead of focusing on their regular eating habits. While protein supplements are beneficial for meeting protein needs and maintaining a healthy lifestyle, their prices can be quite high. Fortunately, there are plenty of alternative protein sources that offer the same benefits as a scoop of protein supplement.

In this guide, I have highlighted some of the high-protein foods for muscle building that can support weight loss, and contribute to overall well-being.

Let’s get started,

high-protein foods for muscle building
Protein Rich Food

11 High-Protein Food for Muscle Building

1. Eggs

High-protein food for muscle building

Eggs are a great food because they have lots of protein and not many calories. Eating eggs can help you lose weight or build muscles.

Boiled eggs are especially good for weight loss because they are high in protein. The protein in eggs makes you feel full and less hungry, which can be helpful when trying to lose weight.

Egg nutrition value per 1

  • Protein: 7 gram
  • Fat: 5 gram
  • Calories: 78 grams

Including eggs in your diet can be very beneficial for weight loss and muscle building. For example, if you are eating five boiled eggs, try to avoid eating the yellow part from four of them. The same rule applies when making scrambled eggs or omelets.

2. Chicken Breast

Chicken breast is a very popular food that is rich in protein. If you have 100 grams of chicken breast, it’s about the same amount of protein as one scoop of protein supplement.

Many people like to eat chicken breast when they are trying to lose weight or build muscle.

Additionally, chicken breast is a great source of amino acids, which are important for our bodies.

Some of the benefits of amino acid

  • Growth of muscle
  • Maintain muscle tone
  • Healing and repairing muscle tissues

Chicken breast nutrition value per 100 gram

  • Protein 31
  • Calorie 165
  • Fats 3.6

Cooking boiled chicken breast is highly beneficial, and the process is also very easy. Moreover, it becomes even more delicious when you pair it with your favorite low-calorie sauce while eating.

3. Salmon

Salmon fish is like strong support for people who want to lose weight and build muscles. It can help speed up your metabolism and keep your appetite in check. Salmon is also packed with healthy omega-3 fatty acids.

Benefits of salmon

  • Great source of protein
  • Benefits of weight control
  • Great in muscle building

Salmon nutrition value per 100 gram

  • Protein 26
  • Calorie 170
  • Fats 6

When we talk about the healthiest foods on the planet, salmon is at the top of the list. Salmon is a great source of muscle-building protein and is even better for this purpose compared to other low-fat fishes.

4. Oats

Oats are super healthy, high protein high fiber food that’s perfect for breakfast. They are easy to prepare and cost-effective. Oats are low in calories but packed with essential nutrients like proteins, carbohydrates, fibers, minerals, and vitamins.

Eating oats can provide various health benefits, such as aiding in weight loss and supporting muscle building.

Oats Nutrition value per 100 gram

  • Protein 13.15
  • Calorie 389
  • Fats 6.52

Eating plain oatmeal for breakfast can be really good for your health, and it also keeps you feeling full. Flavored oats may not be as healthy, so it’s better to choose raw oats instead. Raw oats are nutritious and safe to eat.

5. Tofu

Tofu is an excellent choice as a high-protein food for muscle building since it contains all nine essential amino acids. It provides our body with the protein and calcium it needs for supporting muscle growth.

Tofu benefits related to fitness

  • Promote weight loss
  • Prevent obesity
  • Promote bone health
  • It may help in building muscles

Tofu Nutrition per 100 gram

  • Protein 8
  • Calorie 76
  • Fats 4

Eating tofu every day is safe and can be beneficial for people of all ages, including children and adults. By incorporating tofu regularly into your diet, you may even say goodbye to excess belly fat.

6. Regular milk or Soy Milk

Milk contains the most calcium and protein and is considered a high-protein fast food option.

Calcium is important for developing strong bones, and protein helps in building muscles. Drinking milk can make you feel energetic, cheerful, stronger, and more lively.

Whether you choose regular milk or soy milk, they can both boost metabolism, support healthier weight loss, and make you feel fuller after meals.

Benefits of milk

  • Promote weight loss
  • Building muscle
  • Low-calorie drink
  • Fill your appetite for hours

Milk nutrition per 100ml

  • Protein 7.7
  • Calorie 149
  • Fats 8

Research indicates that if your goal is to lose weight or build muscles, the ideal time to drink milk is after your workout.

Alternatively, you can also have milk at night, as it may help you sleep better.

7. Low-fat Yogurt

Low-fat yogurt is an excellent high-protein food for muscle building that also helps reduce your hunger. It contains protein that makes you feel full, boosts your metabolism, and supports muscle growth.

If you’re trying to lose weight, adding yogurt to your breakfast is a good idea.

Benefits of yogurt

  • Protect your bones and teeth
  • Encourage weight loss
  • Boost immune system

Yogurt nutrition per 100 gram

  • Protein 3.5
  • Calorie 59
  • Fats 3.3

Plain yogurt is a healthy food that has lots of protein but not many calories. Eating it can help you lose weight more quickly.

If you don’t enjoy plain yogurt, you can make it tastier by adding fruits such as berries, grapes, or cherries.

8. Legumes

Legumes are a type of food that can be a great substitute for other options. They are rich in protein and fiber, which are good for building muscles and losing weight.

What’s great about legumes is that they are affordable, simple to prepare, and can keep you feeling full for a long time.

Some legumes example:

  • Beans
  • Peas
  • Lentils
  • Chickpeas

Chickpeas nutrition per 100 gram

  • Protein 14.1
  • Calorie 269
  • Fats 2.59

They are also easy to find, so you can easily include them in your diet.

9. Beef

Beef is an excellent source of high-quality protein.

This meat has nine important amino acids that are good for building muscles. Beef provides a lot of high-quality protein, minerals, and several nutrients. Red meat, like beef, can help improve muscle growth and enhance exercise performance.

Benefits of beef

  • Improve muscle mass
  • Rich source of L-carnitine

Beef nutrition per 100 gram

  • Protein 26.1
  • Calorie 217
  • Fats 11.8

It’s a great option for building muscles and a perfect post-workout meal, so you won’t have to worry about what to eat.

10. Cheese

Cheese is a food that contains a lot of protein and is good for everyone. It has calcium, protein, and healthy fats.

Athletes and people who exercise like to eat cheese because it can help them with weight loss and building muscles.

Cheese Nutrition per 100 gram

  • Protein 6
  • Calorie 85
  • Fats 34.9

It’s best to avoid fake cheese and choose cottage cheese or low-fat mozzarella instead.

After exercising, eating cheese is a good idea.

11. Whey Protein

High-protein food for muscle building

The easiest and most high-quality source of protein is Whey protein. It’s easily found in stores, simple to digest, and drinking a protein shake is beneficial for weight loss and building muscles.

Whey protein benefits

  • Quality & easily absorbed
  • Improved muscle growth
  • Reduce inflammation
  • Excellent source of high-quality protein

People with kidney disease should be cautious about consuming whey protein.


There are a lot more food that contains high protein food for muscle building:-

  • Peanut Butter
  • Broccoli
  • Soybeans
  • lamb
  • Cheese

These foods can assist in weight loss by speeding up your metabolism and encouraging muscle growth. Eating protein can reduce feelings of hunger and appetite.

Including some protein in every meal can be very beneficial for you.

Always remember to eat mindfully.

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