Best Diet Chart and food intake plan complete routine for weight gain and weight loss
Best food intake diet plan from morning to evening
Many people have a misconception that eating fat increases fat! So many encourage skinny people to eat more fat. They say, “Hey, eat more fat. how skinny are you You will see that your body will be fat”. But you know what? People who are underweight can have high levels of bad cholesterol in their blood? Which could cause him more damage.
Also, those suffering from obesity are discouraged from consuming fat. But did you know that if they eat good fats, it will also help them control their weight?
So the importance of fat in maintaining weight control and heart health cannot be denied. In this case, the thing to note is the amount of food to be consumed, i.e. fat must be taken in a certain proportion. So a person's daily diet should contain about one-third of their total caloric needs from fat.
Chew food well while eating, because when food is chewed well, saliva mixes well with food, "Salivary gland" or "salivary gland", the saliva that comes out also contains digestive enzymes. Exercise for 1 hour 5/6 days a week to stay healthy. And if you have to exercise; There are many more excuses with time, then remember that the hospital bed is waiting for you. You are going to meet him very soon.
WIGHT GAIN COMPLETE DIET PLAN
Follow the routine diet plan below to get results after 3 months.
Wake up at 05:00 am
05:05 AM Drink two glasses of warm water with turmeric
05:30 AM; 1st meal:
* 03 eggs are complete
* 04 hours bread + butter
* 01 apple
* 03 boiled potatoes
*15 wood nuts
* Half a glass of milk + 2 bananas + 2 tablespoons of peanut butter
07:00 AM; 2nd meal:
* 04 red flour bread + beef or chicken meat / bhaji / vegetables
10:45 am; 3rd meal
*04 power bread + peanut butter
* Boil 02 potatoes
*01 egg
* 01 apple
01:30 PM; 4th meal:
*Rice
*Guru or chicken meat/fish
* Vegetables
* Lentils
* Curd
03:00 PM; 5th meal:
* 03 boiled potatoes
* 01 banana
*01 egg
06:00 PM; 6th meal:
* 02 butter bread
* 02 bananas
08:00 PM; 7th meal:
* Rice
*Guru or Chicken/Fish
* Vegetables
* Lentils
09:00 PM; 8th meal:
* 01 eggs
* 01 banana
* 02 potatoes
*01 glass of milk
* Yogurt
Additional Tips to weight gain:
#Drink pure water daily
#Exercise daily
#Get enough sleep daily
#daily relaxation
In the morning, raw chickpeas, eggs, boiled potatoes, half a cup of milk, dates, bananas.
At noon, eggs, boiled potatoes, dates, half a cup of milk. And at night, milk, dates, bananas.
Diet plan for weight loss
Weight control
The right way to lose fat or control weight is to develop good eating habits. Let's take a look at a diet plan that will help you lose weight in the long run. This plan will be very easy to follow and is designed that way. Following this plan will satisfy your hunger and lose weight, but you have to work it out in the long run. As previously mentioned, weight loss is no substitute for good nutrition. One more thing, don't believe in some fancy or magic formula. Even if they work for a short period, you will realize that they are fake.
After waking up at 7:00 a.m.:
A glass of lukewarm water mixed with a spoonful of raw honey and a slice of lemon. You can do normal activities or exercise by eating it.
8.00 Breakfast or snack:
A plate of rice or two small rotis. And a bowl of vegetables and an egg an apple or banana or similar fruit. Remember to eat bread at night and eat rice in the morning. Eat rice at night and eat bread in the morning. If you take gourd or papaya or pumpkin as a vegetable, then there is no problem if you eat a little more of the vegetable. You can have a bowl of vegetables like chim or dharas or barabati but it is better if the vegetables are not cooked with potatoes.
11.00 Light breakfast and snack:
For breakfast, have a homemade vegetable roll or a slice of bread or low-calorie toast if available or something light. Along with, of course, a cup of green tea or green tea. Avoid fast food or sweets.
13.00 Lunch or dinner:
1 or one and a half plates of rice 2 pieces of fish broth or chicken meat (if chicken is better, other meat without fat can also be eaten). With arhar or mung dal. Along with a bowl of salad or a cucumber or carrot. Half a bowl of roasted vegetables. Chew food slowly and carefully. Eat with time.
16.30 light breakfast
Snack made with vegetables or some muridi or chira or khai. And of course lakchi made with sour curd and banana.
Night: At 8 o'clock dinner or supper
1 plate of rice or 1 roti with vegetable puree or broth of course. Puishak or spinach or Lalshak is best. You can eat 2 pieces of fish. You can have light vegetable broth.
Consider some tips.
First, fish is preferable to meat
Secondly sugary food like rice or roti or luchi or parota you can eat more if you can exercise enough or hard work. Such food can be reduced by coordinating with your body's work.
Third, if you tend to overeat, you can reduce your reliance on rice or bread by making more vegetable soups like papaya or pumpkin or gourd. Or you can drink water before eating or you can first sip a bowl of dal cooked very thin on the leaves.
Fourth, do not suppress the desire for food. If necessary, eat more and exercise more. Use strategy in this case. If you really want to eat, eat low-calorie foods.
Fifth, you can eat fruit for breakfast, there is enough fruit to help lose weight.
GYM AND BODYBUILDING FAQ:
What should I do for my lower body/abdominal exercise? Which is effective exercise? And how long does it take to decrease?
For lower abdominal, you can do flutter kick, leg raises exercise. But more important than exercise; Diet, because if your diet is not right, exercise will not help. If exercise and diet are right, you can notice a good change in 2-3 months
What should be the match at the end of the workout for muscle gain?
End of exercise is very important, because by exercising we damage our muscle fibers/tissue, after exercise our damaged muscle fibers start to recover.
Therefore, taking a combination of all types (micro and macro) nutrients dense is mandatory.
Post workout meel a can keep anything.
👉 You can keep 100/150 grams of chicken or fish, 100/200 grams of rice, and mixed vegetables, along with a little olive oil.
When is the best time to exercise for fat loss ❓🤔🤔
Exercise for fat loss you can do anytime. But early morning exercise is very good. Because our body's metabolism is very fast in the early morning; As a result, when exercising, more calories are burned than at other times. And as a result the body fat % decreases quickly.
Can you do chest exercises every day, or will you gain muscle if you do chest exercises every day?
No, it is better not to do chest exercises every day, because doing chest exercises every day will not lead to muscle recovery; And without muscle recovery, muscle size will not increase. So to gain the size of chest muscle, chest should be exercised 1 to maximum 2 days a week.
If chickpea boots are soaked at night and eaten raw in the morning, the muscles will grow, or the health will be better, how true is this?
In our country, it has been fixed among everyone, young and old, that by soaking chickpea boots at night and eating it raw in the morning, muscles will grow or health will improve.
In fact, eating raw chickpeas will increase your health or muscle, it is not the case. It is true that raw chickpeas contain a lot of protein, carbohydrates, which are good for our muscles or health. But this will only work if you follow a proper diet plan.
Why should follow the right diet?
Because our body will grow muscle or improve health. When our body gets more calories than it consumes.
That is, each of our bodies consumes a certain amount of calories throughout the day, according to our work style, and then fills up those calories from our daily meals.
3500 calories =. 454 grams.
A healthy normal woman or man needs at least 1200 calories. Another point - once the weight is under control, he will adopt strategies to maintain the weight. You match the high calorie food (Rice or Roti or Luchi or Parota - even vegetables or fruits are low in calories) with your physical movement or exercise or effort. This is easier and more efficient. You can follow this chart for a few days and get results and customize it to your liking. Never be disappointed again. So below are some dietitians facebook page address for customized diet plan.
These dieticians also provide online services in Bangladesh
Nutritionist Iqbal Hossain
Nutritionist Sirajam Munira
Nutritionist Jayati Mukherjee
Nutritionist Nusrat Jahan
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