Dt Priyanka Jaiswal Archives - Diet2nourish Best Dietician/Nutritionist in Delhi Priyanka Jaiswal Sat, 15 Feb 2025 11:07:56 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.1 https://diet2nourish.com/wp-content/uploads/2023/03/cropped-logo-32x32.png Dt Priyanka Jaiswal Archives - Diet2nourish 32 32 How to Lose Belly Fat in 7 Days https://diet2nourish.com/blog/how-to-lose-belly-fat-in-a-week?utm_source=rss&utm_medium=rss&utm_campaign=how-to-lose-belly-fat-in-a-week Tue, 05 Oct 2021 23:04:50 +0000 https://diet2nourish.com/blog/?p=666 How to Lose Belly Fat in a Week Do you know that most of the people in this age and day have belly fat in excess? What we all presume about belly fat is, that it makes us look unattractive. It keeps us from wearing our clothes of choice, and we become self-conscious about revealing...

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How to Lose Belly Fat in a Week

Do you know that most of the people in this age and day have belly fat in excess? What we all presume about belly fat is, that it makes us look unattractive. It keeps us from wearing our clothes of choice, and we become self-conscious about revealing our bodies. But, what we all do not know or care about is the fact that excess or surplus belly fat, not only makes us look ugly, but is a huge health hazard for us.  It is a scientifically proven fact. That having excessive fat in the body is bad, but worse it is, to have excessive fat accumulation around the belly area so the question is how to lose belly fat in a week?

So, how do lose belly fat?

Well, before you know how to lose belly fat in a week, let’s understand first what is belly fat?

We all maintain two types of fats in the belly region:

A. The overlying fat 

– is the one that covers our abs from being observable. The overlying fat lies on top of our belly muscle and just below the skin.

B. The underlying fat 

– is the one that lies deep in the belly below the muscles, and surrounding our organs. It is this underlying fat that gives many of us the ‘big belly’ look, hanging over the belt.

It is the mix of the two, when accumulates in excess, can pose serious health risks. However, scientists advocate that it is the extra underlying fat that is much more hazardous than the overlying fat. Excessive accumulation of fat around the belly region can greatly increase the risk of numerous health problems from heart diseases to high blood pressure to diabetes, strokes, and degenerative illnesses. Excessive fat accumulation around the belly area is also linked with higher levels of CRP – a gauge of inflammation in our body that leads to heart ailments.

What makes belly fat so hazardous for health and how to lose belly fat without exercise?

One of the main reasons why underlying fat is considered a big health hazard can mainly be attributed to it releasing more harmful molecules into our system than otherwise. If you are serious about the health and happiness of your family, your topmost priority should be to get rid of your belly fat, moreover, besides the negative effects, you will have a flatter belly to show off. Lets discuss How to Lose Belly Fat in a Week?

How to lose belly fat naturally?

People having developed belly fat, find it difficult to lose it. One of the common weight losses goals these days is to lose belly fat. Follow these naturally effective measures, and know-how to lose belly fat at home?

Avoid the consumption of sugar and sugary drinks

Excessive consumption of sugar could be one of the primary reasons for the development of fat around the liver and abdomen area. This holds with all types of sugary foods and drinks.

Eat fewer carbohydrates

If you are on the lookout for options to how to lose belly fat fast? Studies advocate that cutting down on carbohydrate foods, in particular, can go a long way in getting rid of the underlying fat around the abdominal area.

Eat more proteins

Protein help boosting your metabolism and curb down hunger levels, making it an effective food in losing weight naturally. Protein is very effective against fat accumulation around the belly area.

Eat Foods Rich in Fiber

Evidence confirms that consumption of soluble dietary fibers can lead to lessen your amount of abdominal fat. Fiber foods are a boon for your metabolic health and can do tons of good for your health, along with reducing the risk of certain diseases.

Keep a track of your food intake

Most all of us know what to eat and the importance of eating right, but very few know what they are consuming. You might be eating the right foods like proteins and fibers, but it is also very important to keep track because without keeping track, it is very easy to overdo or underdo. Tracking foods does not mean to weigh and measure everything you eat, but it is about tracking the intake regularly so that you develop the habit and realize the areas that need change.

Stay physically active, exercise regularly

You should not forget to exercise and staying physically active. It is truly effective in reducing abdominal fat, along with many other health benefits.

Knowing how to lose stubborn belly fat depends on key lifestyle changes like eating the right kind of foods, a healthy diet, tracking your food intake, and exercising regularly. Planning is crucial for the successful loss of belly fat.

How to lose belly fat in a week?

Belly fat or the fat around the abdominal organs increases the risks of many dreaded diseases. Although it is very difficult and almost impossible to lose a huge amount of belly fat in a week, for sure you can always make a great start towards a health-promoting lifestyle change in your life that will benefit you in the long run.

To know how to lose belly fat naturally in 1 week, follow these steps:

Add foods to your regular diet that helps reduce belly fat

Eating the right kind of food can go a long way in reducing your belly fat. Foods like monounsaturated fats are good for losing belly fat. Monounsaturated fats help reduce the risks of heart diseases, helps managing diabetes, and improved the functionality of our blood vessels. Good examples are olive oil, nuts and seeds, nuts butter, and avocado.

Add leans Protein Sources to your Diet

Skinless chicken, turkey, fish, eggs, low-fat dairy, and lentils/legumes are rich in protein. It helps to keep you full for longer and fuels your weight loss efforts.

Add Vegetables & Fresh Fruits in each Meal

Half of your plate in each meal should be filled with veggies. Veggies are fruits that are naturally blessed with vital nutrients that aid weight loss, particularly belly fat loss. They are also less in calories and very healthy addition to your fat loss diet.

Add Whole-Grain Foods to your Diet

Whole grains are significantly high in proteins, fibers, vitamins, and minerals. Whole grains are a must if you want to lose belly fat quickly and effectively in a short time.

Drink an adequate amount of Water

Hydration is the key to weight loss. Drinking water and fluids keep the body hydrated, flushes out toxins, and helps in reducing belly fat. Many ask how much water should you drink to lose belly fat? It is recommended to drink at least 8 to 10 glasses of water a day for the best results.

Exercise, exercise, and exercise

Doing the right kind of exercise like cardio, strength training, squats, and others can be very effective in reducing belly fat. For all of these exercises, you do not have to visit a gym. Set up a daily routine and you are good to go.

Now that you know how to lose lower belly fat, get set and go! With all these easy steps and by knowing how to lose belly fat in 1 week at home, you can lose a considerate amount of belly fat in a short time.

Belly Fat in Men and Women

Women in nature are designed to have more fat as compared to men and this is all because of the various functionalities like menstrual cycles, holding and giving birth, feeding a baby, and many alike. The extra fat reserve helps in all of these activities.

Also, it is natural that losing fat in women is difficult than in men. The question – How to lose lower belly fat female? Always looms. Perhaps when it comes to belly fat, even men often ask the same question How to lose belly fat for men?

Be a man or a woman, you must all understand that the word ‘fat’ means it is stored energy inside your body. When you consume fewer calories than what your body needs, the calories are converted into energy that is much needed to fuel the muscles. As a result of the same, the fat cell shrinks.

This is entirely a very complex metabolic process of the body, and all of us as we go through losing weight. This process generates a lot of heat that is utilized by the body to maintain our body temperatures, and also creates waste products like sweat, urine, CO2, etc.

It is right, that hormones play a major role when it comes to the ways our bodies store fat or burns them. Women are naturally created to carry more body fat than men, but in a healthy way, and if you as a woman is interested in losing your body and belly fat – the best way forward is eating a wholesome and healthy diet, maintaining a positive mind with clean lifestyles, and staying physically active.

The same goes for men as well, along with keeping a regular check on their blood pressure, and cholesterol and blood sugar levels.

Losing Belly Fat after Delivery

It is normal for women to gain anything between 5 to 18 kgs of weight after delivery. Life is not that easy as it may seem after a delivery – juggling between responsibilities, taking care of the baby, you will always have the big question in your mind – How to lose belly fat after delivery?

  • Always breastfeed: As a new mom, breastfeeding can help you burn almost 500 calories a day. Make sure that you care for your diet to produce enough milk.
  • Eat small and frequent meals: Eat smaller and frequent meals with more proteins and carbohydrates. Go for natural, rather than processed and packaged foods. This will provide you with lasting energy and more nutrition for you and your baby, along with toning you down after delivery. This will answer your question also – How to lose belly fat after c section?
  • Exercise, but start small: If you have had a recent delivery, it does not mean that you should completely stop exercising. Start small with simple walks take a stroll and slowly intensify.
  • Go for deep belly breathing with abdominal contraction: It helps in toning and shaping the abdominal muscles. Keep intensifying the exercise with time for better results.
  • Drink ajwain water: After delivery, drinking ajwain water for few days is good in losing and controlling belly fat. Drinking more water also helps to stay hydrated and losing weight post-delivery.

How to use apple cider vinegar to lose belly fat?

The most read and discussed topic these days is using apple cider vinegar to lose belly fat fast. It has acetic acid, the main ingredient that aids weight and fat loss. Adding a small amount of apple cider vinegar to boost your metabolism, turning body fat into energy, and not string them around the belly and other parts of the body. Either incorporate ACV into cooking or drink diluted in water. Start in small quantity for lesser side effects. The recommended dose is 2 tablespoons diluted in a cup of water once a day, and can be taken empty stomach or after food.

How to use cinnamon to lose belly fat?

Cinnamon has been long used throughout history for various health benefits because of its anti-inflammatory, anti-diabetic, anti-oxidant, and anti-cancer properties. Studies confirm that consuming cinnamon help increase the levels of brown fat (good fat) and helps turn white fat (bad fat) into brown.

Cinnamon also helps manage insulin sensitivity. Poor insulin levels or being insulin resistance leads to fat accumulation, diabetes, obesity, and related diseases. Cinnamon helps alleviating insulin resistance, lowers fasting blood sugar levels, helps lower bad cholesterol and triglycerides, thereby, reducing waist circumference.

Take one to two tablespoons of cinnamon powder or one bark of cinnamon every day. Add the quantity to your tea or drink it mixing with hot water and honey.

How long does it take to lose belly fat?

Ideally, by adapting to the various methods mentioned here, you can notice a reduction in your belly fat in two weeks. However, the timeline matters the least. Following a balanced diet, adopting a cleaner and healthier lifestyle, and regular exercises are the best ways to cut inches around your waist. 

Final words

If you are really serious about How to Lose Belly Fat in a Week, then you should start the above diet to get a quick result. There are several easy ways to lose belly fat in a week which are safe and enjoyable. Hence, put some extra efforts and dedication to your diet. Keep your diet plan simple and replace your meals with some veggies and fruits. By doing this for a week you ill surely cut a good amount of your fat percentage. Its an amazing experience that How to Lose Belly Fat in a Week and you can achieve it by sincerely following the diet tips.

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How to reverse Fatty Liver with Indian Diet ? https://diet2nourish.com/blog/fatty-liver-diet-chart?utm_source=rss&utm_medium=rss&utm_campaign=fatty-liver-diet-chart Tue, 10 Aug 2021 17:04:32 +0000 https://diet2nourish.com/blog/?p=521 Fatty Liver Diet Chart Indian Do not sleep on this fatty liver diet chart Indian if you have this issue. Fatty liver can also cause many other problems. There are many reasons that can bring your liver to this. But the main one is diet. You need to watch what you eat to prevent this...

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Fatty Liver Diet Chart Indian

Do not sleep on this fatty liver diet chart Indian if you have this issue. Fatty liver can also cause many other problems. There are many reasons that can bring your liver to this. But the main one is diet. You need to watch what you eat to prevent this issue. So, it is better to get your very own meal chart. Here is a fatty liver diet chart Indian made by experts. This can help you to get the best results.

How to reverse fatty liver?

It is possible to reverse this issue. You must look out for its early signs. If you missed the early signs, no issues. With the best meal plan, you can reverse fatty liver. It will give you a healthier liver.

Fatty liver diseases with many other issues. If you have it, you are at a risk for many health issues. It can put your heart health on stake. Your kidneys are prone to failure.

One of the symptoms is high total cholesterol levels. LDL cholesterol is bad. When it is high, this also means fatty liver. Another one is jaundice. It comes with yellow eyes and skin.

Fatty liver also causes a lot of fatigue. You may also feel a loss of appetite. In some cases, it comes with abdominal pain. You can confirm it through clinical tests like blood tests for inflammation markers and ultrasound scans for fat accumulation. If you have these symptoms bring them up with your physician for further evaluation and treatment if needed.

What is a Fatty Liver?

What is a Fatty Liver?

Fatty liver is a health issue. In this the liver enlarges. It gets filled with fat tissue. Alcohol can cause NAFLD. But obesity remains the topmost. It can cause death if it progresses over time.

 In this, the liver has too many fat cells. You can see it on ultrasound. Other than this, CT or MRI scans.

A fatty liver is bad for the heart. It can cause heart disease. Followed by this, you can get hypertension . It makes you prone to diabetes. Therefore, you must go on a liver cirrhosis diet. It will make you eat food for liver cirrhosis.

In this, the liver stores a lot of fat. Thus, it can cause fatigue and weight gain. Sometimes, fatty liver leads to scarring of the liver. This can prove fatal.

The more severe the fatty liver becomes, the more symptoms a person will experience. A high cholesterol or BP level can invite a lot of other issues too. Therefore, it is wise to invest in a cirrhosis low sodium diet.

How is it caused?

It is caused by different types of cells in the body which become fat cells. They can cause many health problems. One of them is non-alcoholic steatohepatitis or NASH. The condition can also be linked with cancer and heart disease. This is because when cells turn into fat cells they may become damaged or turned cancerous.

Causes of fatty liver:

Know about some causes of fatty liver. This will save you from getting worse:

1. Obesity:

Having a high weight means fatty liver. So, work on your diet to get a healthy liver.

2. High sugar intake:

If your diet has too much sugar, you are not safe. It can lead to fatty liver.

3. High blood sugar:

If your sugar is high, this can cause insulin resistance. It leads to a lot of fat in the liver.

4. Bad fats in diet:

If you eat junk food, you are at risk. Because such foods have a lot of bad fats.

5. Bad lifestyle:

A bad lifestyle will put your body at risk. This can cause fatty liver too.

6. Rapid weight loss:

You can also get a  fatty liver if you lose a lot of kilos suddenly.

7. medicines and drugs:

Fatty liver is a side effect of some drugs. Therefore, always take medicines from a doctor.

8. Genetics:

Family history of fatty liver disease can raise your risk of having it.

9. Drinking a lot:

It can put your liver health at risk. This will damage your liver in many ways.

The correct diet for a fatty liver patient.

diet for a fatty liver patient.

The most important thing about a fatty liver patient is your weight. A lot of bad fat in the body can cause fatty liver. So, you should not try to lose weight too quickly. You should have good eating habits. Try to do a lot of  exercise daily.

A fatty liver patient should eat a proper diet. It must have the proper blend of all the vitals. This can prevent the bad fats in the body. You should also get your liver function tests done.

So the right diet for a fatty liver patient can help to normalise the condition. With good foods, you can get rid of the disease. You must eat a lot of fruits as well as veggies.

What should I avoid?

The person should avoid alcohol and red meat; they should also eat plenty of fish, lean meat, vegetable soups, oat bran, brown rice, and low-fat yogurt.

They should also do physical exercise three times a week.

Avoid alcohol in order to control their lipid levels in the body. You also need to eat plenty of fish or poultry in addition to other food items such as vegetable soups or oat bran in order to ensure that your cholesterol levels.

While going for diet chart for fatty liver, make sure to do it in grades. Start with fatty liver grade 1 diet plan & then jump to diet chart for fatty liver grade 2.

Fatty Liver Diet chart- Indian Foods

Weight loss is crucial but hard to do. So, experts have made a new diet for you all – the fatty liver diet. This diet is made of foods that are easy to find. Making your task twenty times easier. It has low calories. So, get a healthy liver with some healthiest foods.

As per studies, the fatty liver diet chart can reduce liver fat. It is great news for people with fatty liver. This plan will also lower your LDL or bad cholesterol.

This diet chart is a vital tool if you want to lose weight and prevent liver-related diseases. You can try ayurvedic diet plan for fatty liver. It will give you the best results.

The fatty liver diet has many high-fiber foods. With this, you will get low carb meals. There are many foods for healthy weight loss.

Indian foods are often eaten raw. If needed, they are cooked using Indian spices and herbs. They have less fat than many western dishes but still offer ample flavors.

The Indian diet has a variety of foods that help in the treatment of fatty liver as well as other health conditions. They are also safe for the liver. This is why doctors and nutritionists in India recommend them.

Things to Remember When You Start The Fatty Liver Diet

8 tips for your success on the fatty liver diet plan:

1. Be patient

2. Plan ahead

3. Have a support system in place

4. Make time for meal prep

5. Prepare a food journal

6. Stay hydrated and find a safe weight loss supplement or medicine that works well with your health issues and dietary needs

7. Stick to the plan& accept help when you need it most, but do it yourself first, if possible; avoid hiring professional coaches who will just tell you what they want to hear

8. Thrive with these 8 tips!

7 Day Meal Plan for Fatty Liver

1. Monday

BreakfastMillet upma
LunchJawahar roti + mixed vegetable curry
SnacksApple slices + unsweetened peanut butter
DinnerKadhi+ steamed rice

2. Tuesday

BreakfastMoong dal dosa+ sambhar
LunchBlack bean curry + brown rice
SnacksBanana smoothie
DinnerRagi roti + dal

3. Wednesday

BreakfastThepla + methi/ green tea
LunchBajra roti+ drumstick curry
SnacksSteamed beetroot salad
Dinnerkala chana roll / brown rice+ mixed vegetable curry

4. Thursday

BreakfastCauliflower paratha+ curd
LunchWheat roti+ lentils
SnacksUnsalted popcorn
DinnerRoti + bottle gourd curry

5. Friday

BreakfastRava oat idly
LunchKhichdi + raita
SnacksCorn salad
DinnerCarrot thepla+ green chutney

6. Saturday

BreakfastPoha + peanuts
LunchBamboo rice + moong dal
SnacksFresh vegetable soup
DinnerMixed vegetable upma

7. Sunday

BreakfastPalak puri + green peas curry
LunchSago masala dosa + chutney
SnacksSprout salad
DinnerChapati+ cabbage tomato sabjii

Frequently Asked Questions (FAQs)

  1. Q.1 A healthy breakfast for fatty liver?

    1. Your breakfast should be low in fat. You must get some good carbs from it. It should have fibre. You can go for oatmeal. You can try Dalia too. Boiled egg toast is also a good idea.

  2. Q2. How can I reverse my fatty liver?

    Your diet is the main thing. Eat good food for a good body. Do exercises daily. Have a healthy weight. Avoid bad things like junk food. Alcohol and smoking Are also a red flag.

  3. Q.3 Which fruit is best for the liver?

    Find Fruits that have antioxidants in them. It is better if they are low in sugars. You can eat berries. Also, fruits like papaya, avocados, and pears. They have a lot of fibers. Hence, good for fatty liver disease.

  4. Q.4 what should you eat for alcoholic fatty liver disease?

     For this, eat fish and seafood. Fruits and vegetables should be in your diet. Then, legumes and nuts are crucial. You must cook food in olive oil. Drink almond milk. Or you can go for low-fat cow’s milk.

  5. Q. 5 Can supplements help reverse fatty liver disease?

    Some supplements can do so. They are vitamin E, omega-3 fatty acids, and milk thistle. But you better seek an expert advice before taking them.

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Muscle Gain Diet Plan : Everything you need to know https://diet2nourish.com/blog/muscle-gain-diet-plan?utm_source=rss&utm_medium=rss&utm_campaign=muscle-gain-diet-plan Tue, 10 Aug 2021 16:49:21 +0000 https://diet2nourish.com/blog/?p=512 Muscle Gain Diet Plan Nutrition (diet plan) is the key to your physique goals (muscle gain). Whether you wish to lose weight, build muscle or just maintain your fine tuned body, you need to have a goal-specific meal plan to get the best results. Bodybuilding is centered around building your body’s muscles through weightlifting and...

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Muscle Gain Diet Plan

Nutrition (diet plan) is the key to your physique goals (muscle gain). Whether you wish to lose weight, build muscle or just maintain your fine tuned body, you need to have a goal-specific meal plan to get the best results.

Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Whether recreational or competitive, a bodybuilder diet is a bodybuilding which often referred to as a lifestyle, as it involves both the time you spend in and outside the gym.

In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.

Diet Chart for Muscle Gain

Diet Chart for Muscle Gain

Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder. Carbohydrates play an important role for bodybuilders, dieting to lose fat and gain muscle, they give the body energy to deal with the rigors of training and recovery.

Proteins are the building block of muscles, so it is essential to consume adequate amount of protein. Apart from these include all different fruits and vegetables to get vitamins and minerals.

To Build a bigger and leaner physique, bodybuilders and average guys alike often turn to the same strategy: eating everything in sight, or “bulking,” and then burning fat, or “cutting,” by reducing calories and eating cleaner to reveal the new muscle beneath.

Benefits

There are several health benefits associated with bodybuilding.

In order to maintain and build muscles, performing both resistance and aerobic training.

In addition to exercise, bodybuilders also focus on their nutrition.

With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym diet plan for muscle gain but keeps them healthy too.

Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.

7 Day Meal Plan for Muscle Gain Diet Plan

Breakfast (8:00-8:30AM)chappati-4+ Egg roast 1/2 cup 2 egg
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion fruit+ cotage cheese
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30AM)Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ Chicken salad 1 cup.
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM)Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM)Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30AM)Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg)
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Friday
Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup+1 table spoon Green chutney/ Tomato Chutney+ 2 egg white
Mid-Meal (11:00-11:30AM)1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 cup tea+ Home made protein bar.
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30AM)Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM)1 cup blue berry milk shake
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji

Do’s And Dont’s

Don’ts

  1. Fatty foods.
  2. Rely on Protein Supplements
  3. Take a hormone supplement
  4. Drink Alcohol

Do’s

  1. High Protein Diet
  2. Eat plenty of fruits and vegetables
  3. Eat Starchy Carbs
  4. Drink plenty of fluids
  5. Take proper pre and post workout nutrition

Why Protein is a good for Pre-Workout Food?

Protein can increase the amount of muscle mass gained from a resistance workout.

Intense bouts of resistance exercise damage the muscles, but consuming protein increases the number of amino acids in the body. These work to reduce deterioration, synthesize muscle proteins, and stimulate growth.

Consuming 20–30 grams of protein before a workout can result in an increased rate of muscle protein synthesis that lasts for several hours.

High-protein Foods Muscle Gain Diet Plan

The following are some examples of healthful foods and muscle gain diet plan 7 days they are rich in protein:

  • fish, such as salmon and tuna
  • poultry
  • nuts
  • beans
  • lentils
  • eggs
  • soya

Why Carbohydrate is a good for Pre-Workout Food?

Complex carbohydrates have a number of advantages, for example:

  • Simple carbohydrates are short-term sources of energy. If a pre-workout meal includes too many simple carbohydrates, a person may feel a drop in energy before they finish their workout. Complex carbohydrates provide energy more consistently over a more extended period.
  • Complex carbohydrates are components of foods that tend to be rich in nutrients, such as beans. Simple carbohydrates are typically components of foods that have little or no nutritional value, such as chocolate bars and cakes.

Benefits of Eating Healthy Fats

Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. However, many people tend to avoid fats because the assumption is that if you consume fats then you will end up….fat. But this isn’t exactly correct. Some fats are healthy while some are not and healthy fats are also an important part of a balanced diet.

Improved Heart Health

Studies have shown that eating one to two servings of fish each week could prevent a heart attack. Fatty fish such as salmon, tuna, and herring are rich in the omega-3 fatty acids that have heart-protective benefits. Other types of fish, such as cod, crab, oysters, trout, and shrimp, can be healthy choices.

Nutrient Absorption

A diet that includes healthy fats will help your body absorb certain nutrients. The absorption of fat-soluble vitamins A, D, E, and K is improved by dietary fats. Therefore, including a dash of olive oil on your salad may improve the absorption of the vitamins in your veggies and leafy greens.

Frequently Asked Questions (FAQs)

1. How much protein is required for muscle building?

Ans: Daily dietary requirement of protein for bodybuilding ranges from 1.5 grams to 2 grams per kilos of the individual. To achieve the target of fulfilling the DDR of protein, it is advised to include protein-dense food in every meal.

2. Do multivitamins help muscle building?

Multivitamins are equally helpful in mass muscle gain due to their many health benefits. Some of its benefits include
(a) Keeps you energetic
(b) Strengthens your immune systems
(c) Makes your muscle and bones stronger
(d) Relieves anxiety

3. Can you see a dietician for gym diets?


Yes, you can see a dietician for gym diets. A dietician can help you create a meal plan that supports your fitness goals. If you are looking to build muscle, lose fat, or improve your athletic performance.
 
They can also guide how to fuel your body before and after workouts. Especially on how to stay properly hydrated. By consulting a dietician, you can ensure that you are getting the nutrients your body needs to support your fitness goal

4. How can men gain weight with diet and gym?

Answer:
Doing weight training exercises along with an appropriate diet can help men to put on weight. Having food high in protein helps in building muscle mass. You can also choose food rich in carbohydrates for weight gain while hitting the gym.
Furthermore, consuming more calories than your body needs can help support weight gain. Therefore, you can eat food high in calories to gain weight.

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