Indian diet plan for weight gain.

Simple Indian diet plan for weight and muscles gain.

In the last blog we seen the Gym workout plan for beginners but

doing exercise is not enough alone it require good and healthy diet to

build muscles and gain weight . Here we see how Indian diet plan

help in weight gain.Gaining weight seems very easy,

people think eat more and you will gain weight but Gaining good

weight in a healthy and sustainable manner can be as challenging as

loosing weight. To gain muscles and healthy weight one need strategic

and practical solution which focuses on nutrient- rich foods, which

carries Protein, Carbohydrate, Fat, Vitamins , minerals and other

macro and micro nutrients .

We as an Indian have a craving of street food , fast food, sweets, and

tinned and packed processed food, which carries a unbalanced and

unhealthy nutrient or calories which doesn't add any value to your

body and in long run it will impact your body in a harmful way. I am

not saying that one must not eat these thing but on a daily basis it

can impact your overall health in the long run , Am I Right ?

So in this blog we will explore the best Indian diet plan for weight

gain and building muscles for the beginners, Who started working out

and wants to add quality muscles and weight into their body..

As we know human muscles carries around 75% water and 20%

protein , so it's a fact that we need to drink good amount of water

around (10-12 glass or 3-4 liter ) to maintain healthy muscles and

staying hydrated is in itself beneficial for body.

Here are the key components of a balanced diet for Muscles building

and weight gain.

1. Protein

Proteins are the building blocks of muscles. Diet rich in protein help

in building muscles as well as in their repair, which is essential for

healthy weight gain.

2. Carbohydrates

Carbohydrate provides energy which helps us in daily routine work,

Complex carbohydrate provide sustained energy and benefit our

overall health.

3. Fats

We need a certain amount of fat in our diets to stay healthy. Fats

provide needed energy in the form of calories. Fats help our bodies

absorb important vitamins—called fat-soluble vitamins—including

vitamins A, D and E. Fats also make foods more flavorful and help us

feel full.

4. Calories

When we work calories burns, if we want to gain weight we need more

calories what we burns during the day. But it is more important we

consume high quality calories from nutrient dense foods rather than

empty calories from junk food.

Finally the wait is over , Here is a diet plan which will surely help

you in building muscle and gain weight. I am assuming that your

day start at 7 A.M.

Just after wake up drink 1-2 glass of Luke warm water and then do

your daily morning work..

Breakfast ( 7:30 - 8:00 am)

2 peanut butter sandwich on whole gain bread and 1 banana.

2 Multi grain medium sized cheela and 1 banana

40 gram of rolled oats or simple masala oats and 1 banana.

Mid - morning snack (11 -11:30 am)

1 handful of mixed nuts( Peanuts, almonds, figs)

1 plate utpam or appe

A glass of Any smoothie (Banana, mango )

Lunch( 12:30 -1 pm)

2-3 multigrain chapati

seasonal vegetables

paneer curry or paneer bhurji 100gram

1 bowl curd

1 bowl rice

& Salad

Evening snack (4 -4:30 pm)

2 peanut butter sandwich on whole gain bread and 1 banana.

1 plate vegetable poha with peanut spread on it 20-30gram.

40gm rolled oats or masala oats.

Dinner ( 8 - 8:30 pm )

2 multigrain chapati

1 bowl any pulses (dal)

seasonal vegetables

Bedtime snack

1 glass of warm milk with 1 spoon of honey..

conclusion:

This is all guys hope you will find it suitable and convenient I try not

to add any complicated food , these are all just simple home cooked

Indian food.. Thank you everyone .

your's

Health quest mind .

Indian diet plan for weight gain.

Indian diet plan for weight gain.

Simple Indian diet plan for weight and muscles gain.

Here are the key components of a balanced diet for Muscles building