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.
Read more: The Ultimate Scientific Gym Workout Plan For Beginners.
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.
or
2 Multi grain medium sized cheela and 1 banana
or
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)
or
1 plate utpam or appe
or
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.
or
1 plate vegetable poha with peanut spread on it 20-30gram.
or
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 .
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