Latest news with #RyanFernando
NDTV
2 days ago
- Health
- NDTV
This Plant-Based Meat Alternative Is Healthy And Hydrating, Celebrity Nutritionist Explains
Jackfruit is becoming a favourite in wellness food trends. A common food in India and other South Asian countries, the chewy fruit is now increasingly becoming a go-to plant-based meat alternative in the West. The world is recognising the health benefits of jackfruit. It is high in fibre, beta-carotene, and manganese, as well as has antioxidant, anti-inflammatory, antibacterial, anticarcinogenic, anti-fungal, antineoplastic and more healthy properties, as shared in The Harvard Gazette. Nutritionist Ryan Fernando, who has given diet consultations to celebrities like Shahid Kapoor and Anushka Sharma, explains the benefits of this fruit in the latest Instagram video, along with explaining who should avoid it and the best ways to consume this fruit. Hydrating And Cooling Properties Jackfruits are packed with water, fibre and potassium - three things our body craves when the heat hits, explains the nutritionist. It keeps us hydrated, supports digestion, and naturally cools the body. Summer is a good time to include jackfruit in your diet. Raw jackfruit has a low glycemic index (low GI) when eaten in moderation. Low-GI foods are digested and absorbed slowly, leading to a slower and smaller rise in blood sugar levels. Studies have shown that a low GI diet may result in weight loss and lower risk of heart disease. View this post on Instagram A post shared by Ryan Fernando (@ryan_nutrition_coach) Everyone's Eating Jackfruit, But Should You? While jackfruit has several health benefits, it may not be for everyone. Nutritionist Fernando cautions that if you're diabetic, you should check with your doctor first before including jackfruit in your diet. If you have kidney issues or are on a low-potassium diet, jackfruit might not be the best choice. How Much Jackfruit Should We Eat The health expert advises sticking to one cup of jackfruit a day. Excessive jackfruit consumption may spike your sugar levels. Toss it in your salad, smoothies or snack on it fresh but skip frying. Eat it in the morning or at lunch for the best possible digestion. Here Are 5 Healthy Jackfruit Recipes You Can Try: 1. Jackfruit Salad Dice raw jackfruit and toss it with chopped cucumber, tomatoes, onions, lemon juice, and a pinch of chaat masala. Add some roasted peanuts for crunch and garnish with coriander. This hydrating salad is refreshing, light, and perfect for summer snacking. 2. Jackfruit Smoothie Blend ripe jackfruit pieces with chilled yoghurt, some milk, honey, and cardamom powder. This creamy smoothie is a great breakfast drink, packed with nutrients and natural sweetness. You can also blend in some oats for extra fibre. 3. Jackfruit Flour Dry jackfruit seeds in the sun and grind them to make gluten-free flour. Mix some of this nutritious flour with your wheat flour to make chapatis or mix in with dosa batter. It's a healthy alternative to refined flour, rich in protein and B vitamins. 4. Jackfruit Strips Cut ripe jackfruit into thin strips and dry them in the sun or oven. These chewy, subtly sweet strips make a tasty snack that has a similar taste to mango. Sprinkle a pinch of salt or chaat masala for a tangy twist. 5. Jackfruit Paniyarams Mix jackfruit pulp with ragi four, grated coconut, jaggery, cardamom powder, and salt. Pour the batter into a paniyaram pan and cook until golden brown. These mini dumplings are crisp outside and soft inside - a great breakfast or tea-time snack. When was the last time you ate a jackfruit? Try these healthy recipes and eat jackfruit in moderation, as advised by nutritionist Fernando.
Hindustan Times
23-05-2025
- Health
- Hindustan Times
Nutritionist reveals 5 hacks to lose 5 kg fast: Sleep before 11 pm, start lunch with pickle, chew food slowly
A successful weight loss journey is built on smart dietary and lifestyle choices that support fat loss and muscle gain. It requires consistency, motivation, and strong dedication. While the path isn't always easy, making informed decisions about what you eat, how you move, and how you live can significantly accelerate fat burning and improve overall results. Also read | Ditch weight loss drugs: Doctor says these 5 daily habits melt fat better than any diet and you are probably ignoring it Nutritionist Ryan Fernando, on April 30, shared an Instagram post noting down 5 'surprising' hacks of losing 5 kilos. 'These 5 simple hacks aren't just surprising — they're science-backed and results-driven. Dropping 5 kgs might be easier than you think,' wrote Ryan. These are the hacks suggested by the nutritionist. A post shared by Ryan Fernando (@ryan_nutrition_coach) Ryan suggested that we should chew every bite of food more than 20 times. This tricks the brain into thinking that it is full. Hence, we end up eating less and feeling satiated for a longer time. Starting lunch with a serving of pickle or vinegar shot helps in controlling blood sugar spikes. Sudden blood sugar spikes can trigger cravings and overeating. Hence, it can be addressed by having pickle with meals. 'Your fat-burning hormones peak at night, not in the gym,' wrote Ryan. Sleeping before 11 PM helps in getting adequate sleep, which helps in lowering the stress hormone (cortisol) in the body. High spikes of cortisol in the body can lead to more stress, which can slow down weight loss. Also read | Fitness coach who dropped 25 kg in 4 months reveals 5 foods she eliminated from her diet for faster weight loss When we scroll and eat, we have the tendency to overeat. Our brain fails to register fullness when we are glued to the screen. Not having a screen around while having food will also allow us to be more mindful. When we give rest to the gut, it helps in faster metabolism. This further results in more fat loss. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Indian Express
14-05-2025
- Entertainment
- Indian Express
‘Ranbir Kapoor was born with will power, discipline': Trainer who sculpted actor's body for Animal, TJMM reveals how he can cram ‘one hour's training in 30 minutes'
Back in 2023, Ranbir Kapoor's Animal was in the news for various reasons. While it made headlines for earning over Rs 900 crore at the box office, the film was also in the limelight for its misogynistic scenes. Among these things, the film also made headlines for the amazing transformation of actor Ranbir Kapoor, who from being lean went on to build a bulked up body. The process, however, was not easy and took him years to look like that. In an earlier interview, Ranbir Kapoor's trainer for his films Tu Jhoothi Mai Makkar, Animal and Ramayan shared how these bodies were achieved over the years with a strong will power. Talking to Ryan Fernando, Shivoham Bhatt recalled training the actor to get a beach body. He shared, 'It was not a walk in the park. Ranbir is born with will power and discipline. It is just conditioned into him. His punctuality, his discipline… irrespective of his schedule he knows something needs to be done and he does it. Even when he doesn't have time for an hour's training, he would do it for 30 minutes. So he has the will to turn up.' ALSO READ | 'Jhootha aadmi': Anurag Kashyap claps back at Vivek Agnihotri for saying his alcoholism disrupted Dhan Dhana Dhan Goal shoot He added, 'He went through one year of work to get that beach body for his film Tu Jhoothi Mai Makkar.' Shivoham shared there is also a shortcut to achieve the body, but is not very healthy in the long run. Hence, Ranbir Kapoor chose the tougher path of achieving the required body organically. He said, 'When there is desperation and absolutely no choice, it can be achieved in a short period of time but it is not the healthiest way to do it. We did the training from the basics. We did the training properly with proper nutrition. Initially it was just about building the muscle and foundation.' Soon after Tu Jhoothi Mai Makkar, Ranbir Kapoor began training for his film Animal where he had to transform from beach body to beefed-up, bulky look. 'From there, we started to work on Animal and the body that you see in the fight sequence of Animal was a year after. It took time. It was easy to work behind the scenes because in most of the scenes, he is wearing shirts and suits. It gave us enough time. The body shots were taken towards the end. This body is now helping him with his current project Ramayana', shared Bhatt. Ranbir Kapoor is currently shooting for Nitesh Tiwari's Ramayana, also starring actors Sai Pallavi, Arun Govil, Lara Dutta, and Sunny Deol, among others.
New Indian Express
03-05-2025
- Sport
- New Indian Express
Whey to win! What do IPL players eat?
With the Indian Premier League in full swing and the air thick intense rivalries, there's no doubt that every player wants to be at the top of their game. To achieve and maintain peak physical fitness is no easy task, and with high pressure added on top, nutrition becomes a high priority. 'All of them are on TV, and when they sweat, their jerseys stick to their torsos, and you can tell who is paunchy and who is ripped; so they have a vanity perspective [to begin with],' explains Ryan Fernando, a Bengaluru celebrity nutritionist, who has worked with the likes of celebrated cricketer Virat Kohli and is currently working with IPL players like Swapnil Singh (RCB), Rahul Tewatia (GT) , and Shardul Thakur (LSG). With the IPL games starting only past 7pm and going on into the night, Fernando has to completely change their diet plan, starting the first week of March. 'Breakfast shifts to 10.30-11am, because they sleep at 3am. Lunch is shifted from 2.30pm to 4pm.' While most players heavily cut back on carbohydrates, protein intake is prioritised. Evening meals and snacks are kept light.'The biggest complaints from IPL players is heat exhaustion. So a lot of our evening meals change to soups and smoothies. They prefer protein smoothies with berries. A lot of them just stick to small sandwiches,' he says. Cheat meals It's easy to wonder if elite players, too, cheat on their diets. According to Fernando, yes. 'During the IPL, many of them aren't able to stick to clean diet plan unless they have the mental grit of, say, Kohli, and that's why he's at the top of his game in terms of diet,' he says, explaining, 'Most players are relatively disciplined on matchdays and the nights before. However, if they win, there's always a text at 12:30am, requesting to eat something not in the diet plan.' When players take a cheat day, it's on a day of travel or rest, with Fernando working with them to create a list of acceptable 'reward meals'.
Hindustan Times
24-04-2025
- Health
- Hindustan Times
Sports nutritionist reveals 'number 1 fitness hack that builds more muscle than your workouts'; shares training tips
Ryan Fernando is a sports nutritionist who shares health and wellness-related content on his Instagram page, Ryan Nutrition Coach. In a post he shared on April 23, Ryan said, 'The secret to building more muscle isn't just in your workout... know the number one fitness hack most people ignore...' He added, 'Resting is not laziness, it is a strategy.' Also read | Fitness coach shares 4 effective strength training tips Did you know that by prioritising rest, repair, and muscle recovery, you'll be able to build more muscle and achieve your fitness goals? According to Ryan, the 'number 1 fitness hack no one told you' about 'builds more muscle than your workouts'. So what is the hack? According to Ryan: 'It is rest!' Ryan shared that muscle growth occurs during rest and recovery, not just during exercise. When you rest, your muscles repair and rebuild, leading to increased strength and size. He added that adequate rest and recovery could help reduce muscle soreness after intense exercise and proper recovery would allow you to perform at a higher intensity during your next workout, leading to better overall progress. Ryan said, 'Weight training creates tiny tears in your muscles. These muscles don't grow when you work out. They grow and repair when you rest. What rest actually does: when you rest, your body boosts muscle protein synthesis, releases growth hormone and reduces inflammation. Restores energy stores more strength and more size.' He further explained what happens if you skip rest, saying, 'No rest leads to high cortisol (stress), muscle breakdown instead of repair and injuries and burnout. Overtraining kills gains... recovery is not laziness, it is muscle-building science.' Check out his post: A post shared by Ryan Fernando (@ryan_nutrition_coach) ⦿ Sleep 7-9 hours ⦿ Take rest days ⦿ Don't skip meals ⦿ Eat enough protein Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
