Ankit Rawal Blogs

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About Fats

Fats also known as lipids, are a vital macronutrients that play many important factors in our body.

They are composed of fatty acids, which are long chains of carbon atoms with hydrogen atoms attached to it

They can be either solid or liquid at room temperature depending upon their chemical structure.its caloric value is 9kcal which means 1g of fat contains 9kcal).

Fats are generally classified into 2 types

(1) saturated fats

(2) unsaturated fats

(1) Saturated fats

Saturated fat is a type of fat which is solid at room temperature in which fatty acid consists of all single bonds

Saturated fats are responsible for increasing bad cholesterol in our body if it contains in high amount in foods then chances are it will increase the risk of heart diseases & cancer in future

All kinds of fried & fast foods contains saturated fat like which are deep fried in hydrogenated oils and sausages, it can raise LDL levels

(2) unsaturated fats

It is a type of fat or fatty acid which consists of at least double bond within fatty acid chain. A fatty acid which contains one double bond with hydrogen atoms is called monounsaturated fats & A fatty acid which contains more than one double bond with hydrogen atoms then it is called as polyunsaturated fats.

It is basically liquid in room temperature & a healthy which this type of fat is responsible for raising good & healthy cholestrol level in our body which reduces bad cholesterol in our fat it helps to reduce obesity, strengthen our immune system

Foods which contai unsaturated fats include avocado, nuts , olive oils & vegetable oils such as canola. Meat products contain both saturated and unsaturated fats

In conclusion fats is necessary & essential in our diet that’s why you should increase the amount of fats in our daily diet, fats plays vital role in brain functioning , secretion of good hormones ,it reduces bad hormones & increase the amount of good hormone in our body , improves our concentration,sharpens our memory & increases our libido.

How your Habits formed & how you become addicted to your irrestible habits.

So here’s why I am going to tell you how your habit’s formed & some bad habits which it becomes quite addictive & irrestible.

When you do something or complete certain number of tasks you feel good & why you feel good it because your brain releases feel good  hormone which is called as “dopamine” morever dopamine is the only hormone which is responsible for your habits which is formed subconsiouly & all your addictions.

How your habits formed through dopamine hormone ?

Suppose there are some packets of chips, soda and fries of on a table which is enough to start to feel crave it’s because the primary goal of food science is to create products that are more attractive to consumers. Nearly every food in your bag, box, or jar has been enhanced in some way, if only with additional flavouring. Companies spend millions to discover the most satisfying level of crunch in a chip or the perfect amount of fizz in a soda.entire department are dedicated to optimizing how a product feels in your mouth– a quality known orosensation. French fries for example are potent combination.

Ultimately such strategies enable food scinetists to find the “bliss point” for each product—the precise combination of salt,sugar and fat that excites your brain(dopamine) and keeps you coming back for more. The result of course is that you overeat because hyperpalatable foods are attractive to the human brain.

How dopamine works

In 1954 when scientists ran an experiment that revealed the neurological process behind cravings and desire. By implanting electrodes in the brain of rats, the researcher blocked the release of dopamine. To the surprise of the scientists, the rats lost all will to live. They wouldn’t eat. They wouldn’t have sex. They didn’t crave anything. Within a few days the rats died of thrist.

When other researcher reversed this process and flooded with dopamine, animals performed habits at breakneck speed. In one study, mice recieved a powerfull hit of dopamine each time they poked their nose in a box. Within minutes, the mice developed cravings so strong they began their nose into the box eight hundred times per hour.

And habita are a dopamine driven. Every habit which are highly habit forming like taking drugs, eating junk food, playing video games , browsing or scrolling social media is associated with higher levels of dopamine.

Why dopamine detox or dopamine fast ?

Dopamine detox is also known as dopamine fast is a method that involves refraining from activities that stimulate the release of dopamine in the brain such as social media, video games & junk food. The idea behind this practice is to give the brain a break from constant stimulation, allowing it to reset & restore it’s natural balance.

By taking a break from these activities & allowing our brain to reset , we can retrain it to function more efficiently & increase our productivity. During a dopamine detox , we can focus on activites that don’t rely on external sources of strimulation , such as exercise , reading or spending time in nature. This can help us become more mindfull & present in the moment , which can lead to improved productivity & focus.

In conclusion if we take break from highly formed habits for some time replace with it some good habits which will lead to better fullfilling life.

21/90 rule

It takes 21 days to create a habit & it takes 90 days to create a lifestyle

What sleep deprivation can cost you: The health, mental & professional effects of skimping on sleep.

What happens when you don’t get enough sleep ?

(1) Lack of sleep kills sex drive

For men with sleep deprivation , a respiratory problem that interupts sleep , there may be another factor in the sexual slump, A study published in the journal of clinical endocrinology & metabolism in 2002 suggests that many men with sleep deprivation also have low testosterone levels. In the study , nearly half of the men who suffered from severe sleep deprivation also behaving abnormally & low levels of testosterone during night.

Sleep specialist say that sleep-deprivation in men & women report lower libidos & less interest in sex , depleted energy, sleepiness & increase tension may be largely to blame.

(2) Lack of sleep is depressing

One time , lack of sleep & sleep deprivation can contribute to the symptoms of depression.

The most common sleep disorders , strongest link to depression. In 2007 study of 10’000 people, those were having sleep deprivation they were five times as likely to develop depression as those without. In fact , sleep deprivation is often one of the first symptoms of depression.

Sleep deprivation & depression feed on each other. Sleep loss often aggregates the symptoms of depression & depression can make it more difficult to fall asleep. On the beneficiary side treating sleep problems can help depression & it’s symptoms or vice versa.

Causes of sleep deprivation

Sleep deprivation can be caused by a wide range of factors here are some of the most common causes:

(1) Mental health disorders:

Mental health conditions such as depression , anxiety & post traumatic stress disorder(PTSD) can interfere with sleep & cause sleep deprivation.

(2) Environmental factors:

External factors such as noise , light , temperature or an uncomfortable bed or pillow can all contribute to sleep deprivation.

(3) Work related factors:

People who work night shifts, rotating shifts, or irregular hours often experience sleep deprivation due to disruptions in their natural sleepwake cycles.

It’s important to note that some individuals may experience sleep deprivation as a result of a combination of these factors. In many cases , making lifestyle changes or seeking medical treatment can help alleviate symptoms of sleep deprivation.

Some home treatment.

Sleep deprivation can have serious consequences on both physical & mental health. Here are some solutions that can help improve sleep

(1) Stick to a consistent sleep schedule:

Try to go to bed & wake up at some time every day ,including weekends. This will help regulate your body’s internal clock & promote better sleep.

(2) Create a relaxing sleep environment:

Make sure your bedroom is quiet, dark & coal. Consider using ear plugs or a white noise machine to block out any external noise

(3) Avoid stimulants:

Avoid caffeine, nicotine & alchohol, especially in the afternoon & evening. These substance can interfere with your ability to fall asleep & stay asleep.

(4) establish a bed time routine:

Develoaping a relaxing bedtime routine that you can follow every night. This might include taking a warm bath, reading a book , or practicing relaxation techniques like mediation or deep breathing.

(5) Avoid electronics before bed:

The blue emitted by electronic devices like smartphones tablets & computer can disrupt your sleep. Try to avoid using these devices for at least on hour before bedtime

Remember , getting enough sleep quality sleep is essential for your health & well being. Don’t hesitate to seek help if you are struggling with sleep deprivation.

Avoiding sugar

The key to healthy lifestyle sugar is staple in many of our diets & has become an integral part of our daily lives. It is found almost everything we eat, from candies and deserts to processed foods & drinks. However too much sugar can be determinal to our health & well-being. Here’s how you can avoid sugar & live a healthier life.

Sugar is highly addictive & harmfull substance that is prevalent in our diets today, sugar is everywhere & it’s taking a toll on our health.

In this article , we will discuss why it’s important to stop consuming sugar and some tips to help you

Why stop consuming sugar ?

Sugar is a simple carbohydrate that provides our bodies a quick energy.however, consuming too much sugar can lead to a number of health problems , including obesity, type 2 diabetes , heart diseases & tooth decay.

In addition, sugar has been linked to a range of other health issues, including depression, anxiety, & an increased risk of certain cancers.

Morever , sugar is highly addictive , making it diffcult for many people to stop consuming it. Over time ,our bodies can become dependent on sugar & we can start to crave it more. This can lead to vicious cycle of sugar craving’s overeating & weight gain.

Limit processed foods:

Processed foods are often high in sugar & should be avoided. Instead , focus on eating whole foods such as fruit , vegetables & lean proteins.:

Read food labels:

Before you buy a product, check the label to see how much sugar it contains. Many packaged foods contain hidden sugar’s, so be sure to look for alternative products with lower sugar content.start by reading food labels & being mindfull of the sugar content in the foods you eat.look for products with low sugar content & avoid those that contain added sugars.

Limit sugary drinks:

Soft drinks, sport’s drinks & fruit juices are major sources of added sugar. Instead,opt for water, unsweetened tea, or coffee with a splash of milk.

Cook your own food:

Making your own food from scratch allows you to control the amount of sugar you consume. Try to prepare simple meals with whole unprocessed foods & limits the amount of sugar you add to your cooking & baking.

Practice moderation:

If you have a sweet tooth , it’s okay to indulge once in a while. Just be sure to do so in moderation. Try to limit the amount of sugar you consume in a day, & choose healthier options when you can

How sugar can affect on male testosterone levels ?

Artifical sweetners, such as aspartame, sucralose & saccharin , have been linked to a decreasing testosterone levels in some studies. However the exact mechanisms by which artifical sweetners affect testosterone levels is not yet fully understood.

One theory is that artifical sweetners disrupt the endocrine system, which is responsible for producing hormones likes testosterone. When the endocrine system it can lead to decreased hormone production , including testosterone levels.

In addition some artifical sweetners have been shown to increase insulin levels , which can also effect testosterone levels. Insulin is a hormone that regulates blood sugar levels , & when insulinn levels are elevated, it can lead to decreased testosterone production.

It’s important to note that not all studies have found a link between artifical sweetners & decreased testosterone levels & more research is needed to fully understand the relationship between the two.

In general it’s best to limit or avoid the consumption of artifical sweetners and to choose natural , whole foods whenever possible. If you are concerned about your testosterone levels. It’s good idea to speak with a healthcare professionals who can help you determine the best course of action.

There have been several studies that have been explored the relationship between artifical sweetners & testosterone levels. Some of the most notable studies include:-

(1) A study published in the journal “endocrine” in 2014 found that consumption of aspartame, comonly used artifical sweetner , was associated with decreased testosterone levels in rats.

(2) A study published in the journal of toxicology & environment health “in 2010 found that consumption of aspartame was associated with decreased testosterone levels in male mics.

(3) A study published in the “journal of the international society of sports nutrition” in 2014 found that consumption of sucralose another common artifical sweetner, was associated with decreased testosterone levels in healthy men.

It’s important to note that while these studies suggest a link between artifical sweetners & decreased testosterone levels , further research is needed to fully understand the relationship.additonally not all studies have found a significant effect , so more research is need to determine the overall impact of artifical sweetners on testosterone levels.

In conclusion,reducing your sugar intake can be a simple & effective way to improve your health & well being. By being mindfull of the amount of sugar you consume & making smart choices, you can take a big step towards a healthier lifestyle morever stopping the sugar is essential for maintaining the healthy lifestyle & avoiding a range of health problems. By following these tips & seeking support when needed, you can break your sugar addiction & live a healthier lifestyle.

The benefit’s and method of eating fruits.

Frutis are an essential part of our diet & are loved by people all over the world for their taste & nutritional benefits’ fruits are a rich source of vitamin’s.

Fruits are an essential part of our daily diet,offering numerous health benefits & adding flavour to our meals here is a brief overview of some of the most popular nutritious fruits.


Apples are low calorie fruit that are high in fibre, vitamin C & antioxidants. They are a great snack on their own, or can be used in a variety of recipies such as pies, tarts & sauces.


Bananas are an excellent source of potassium & vitamins B6. They are naturally sweet , making them a popular fruit for smoothies, snacks & baking.


Berries such as blue berries , strawberries, rashberries are high in antioxidants & vitamin C. They make for a delicious & healthy snack on their own or can be used in a variety of recipies such as salads, pies & jams.

Citrus fruits

Citrus fruits such as orange,lemons, limes & grape fruit are all Citrus fruits that are high in vitamin C ,A & antioxidants ingredients in smoothies.


Melons such as water melons, cantaloupes & honey dews are high in water content , making them a great fruit for staying hydrated, they are also high in vitamin A & C as well as fiber.

Mistakes to be avoided while eating

The mistakes of eating fruits must be avoided otherwise it’ll not provide any benefits to you well there are 2 points to be carefully noted:-

(1) Why you should not eat fruits after post meals & the reason behind this as compared to grains, fruits get digested in body at much faster rate than the food.

The slice of fruit is ready to go stomach but it is prevented by doing due to food in the stomach , the fruit came contact with food & it gets spoiled because when the fruit comes in contact with food & digestive juices the entire mass of begins to spoil. So fruits after the post meal must be avoided.

(2)Cutting & storing fruits

Cutting & storing fruits for a long time loses most of the nutrients while storing.

In today’s fast life we cut fruits & before the night or take it to our workplace so that we don’t have to eat unhealthy outside however eating fruits after cutting & storing for long time reduces the nutritional value in it.

The perfect way is to cut & eat within 20 minutes or else it becomes rancid morever fruits which are alkaline & eat in these specific ways’ it could cause acidity in our body. Just make sure you do not cut it prior.

In conclusion, in coporating variety of fruits into your diet is a great way to maintain a healthy lifestyle whether you prefer sweet, tart or juicy fruits , there is a fruit out there that will suit your taste buds so go ahead & add some fruit to your daily diet today.

The benefit’s of eating salad’s everyday.

The main benefit’s of eating salad’s include that they are a good source of vitamin’s & mineral’s ,they are low in calories , they can help you feel full, salad’s also provide a good source of fiber which is important for maintaining a healthy digestive system.

On the downside, salad’s can be high in sodium if they are prepared with dressings that contain a lot of salt. They can also be high in calories if they are topped with cheese nuts, or other high calorie ingredients while bulking session.

Additionally, salad’s that are not washed properly can contain harmfull bacteria.

In summary, salad’s can be healthy & nutritious part of a diet as long as they are prepared with fresh , clean ingredients & dressed with a low calorie, low sodium dressing.