The Diet Plan

Guys !

If you are looking to gain lean muscle mass and a good physique, one of the most important tools you will need muscle without adding fat is following a proper diet plan with a workout plan. In this post i am going to cover out the best among the best diet plans for all of you (For the best workout plans check out my previous post as well).

it is very important that you must eat in a time period of approximately 2 - 3 Hours, to keep your metabolism evenly fueled throughout the day. This will help in muscle synthesis and fat burning as well. you definitely had to eat 5 - 6 Meals a day to get faster growth of your muscles that had been damaged in your gym session.

If you are looking to Gain Weight or loose your belly Fat(Weight Loss). I am Giving you two different most suitable and effective diet plans for weight Loss/Gain.

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#Diet Plan For

Weight Gain (Vegetarian) 

• Morning: Prepare a Banana Almond Milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.
• Breakfast: Moong Sprout Dosa with Chutney and Sambar (or) Paratha with Vegetable or Paneer Curry. You get around 450 Calories with 7 to 9 gms of protein (depending on what option you choose).
• Mid-Morning Snack: 100 gms Boiled Chickpeas and 50 gms of roasted Groundnuts. This gives you around 450 calories and 21 gms of protein.
• Lunch: 2 Chapatis with Ghee and Dal Curry + 1 bowl Vegetable Salad + 150 gms  curd. You’ll be getting 600 calories and 24 gm of protein.
• Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.
• Evening Snack: 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 200 calories & 2 gm protein.
• Dinner: Brown Rice Pulao with Sprouts & Paneer + 150 gms Curd. You get 450 calories and 24 gms of protein.
• Before Bedtime: Banana Milkshake without Almonds. You get roughly 330 calories and 9 gm protein.

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#Diet Plan For Weight Gain (Non-Vegetarian) 

• Morning Snack: Prepare a Banana Almond Milkshake using 250 ml skimmed milk, 2 Bananas and 6 to 7 Almonds. You get around 380 calories and 12 grams of protein.
• Breakfast: Whole Wheat Bread toast (4 slices) with 2 tbsp Peanut butter. You get around 460 Calories with 22 gms of protein.
• Mid-Morning Snack: 2 Hard Boiled Eggs or Omelette with 2 whole eggs & ghee. This gives you around 200 calories and 12 gms of protein.
• Lunch: 2 Chapatis with Ghee and Chicken Curry + 1 bowl Vegetable Salad + 150 gms curd. You’ll be getting 650 calories and 30 gm of protein.
• Afternoon Snack: Dry Fruit Chikki & Lassi with Sugar. There are around 300 calories & 14 gm protein in these snacks.
• Evening Snack: 50 gms Roasted Peanuts, 1 Cup of Tea/Coffee with Sugar & Marie Gold Biscuits. You get 300 calories & 24 gm protein.
• Dinner: Brown Rice Pulao with Chicken + 150 gms Curd (or) Grilled Fish with Brown Rice & 150 gm Curd. You get 450 calories and 30 gms of protein.
• Before Bedtime: Banana Milkshake without Almonds. You get roughly 330 calories and 9 gm protein.

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"Thats it Guys ! Now its Time to Loose Some weight with the diet plan given below ":-

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#Diet Plan For Weight Loss 

The early morning drink

In the weight loss diet plan the early morning drink has a high importance and you should not skip it, because a proper early morning drink can keep your body metabolism high for a long time giving you great weight loss effects. Take a glass of warm water; add 1 spoon of peeper powder and 1 spoon pure honey to it. Mix well and drink at once in empty stomach in the morning.
A small dry fruit snacking before breakfast

15 minutes before you take your breakfast, munch on 6-8 almonds that are not salted or fried in anyway. Taking almonds in the morning will not only give your body the required nourishment and energy but will also help in controlling the hunger due to its high fiber content without adding much calorie to your body.

The breakfast diet plan

• 2 bread toasts / 2 chapattis
• 1 small bowl of Sour curd made at home from skimmed milk

or

• 1 medium bowl of oats with skimmed milk

If you cannot make it to have the toast without butter, opt for almond butter and keep the quantity to minimum. Do not add any sugar or salt to any of the foods mentioned above.

Mid- morning diet

If you have taken your breakfast at 9am, you should opt for some food at around 11am. Your mid-morning morning diet can be,

• 1 fruit of your choice / a small bowl of fruit salad

Again make sure that you are not adding any extra salt or sugar to the fruits or salads you are taking.

The lunch diet plan

1pm to 1.30 should be the time to have your lunch. Start with half plate of salad made from cucumber, tomatoes and carrots. The fiber present in these ingredients will fill you up and make you eat less, without starving.  After the salad pick the next dishes according to your choice,

• Plain rice in one medium sized bowl
• 2 tablespoons of Dal without tarka
• Mix vegetables (without potatoes) in 1 medium sized bowl
• 1 medium piece of fish (better pick the small fishes)

Instead of the rice, dal and vegetables you can also opt for Khichri which will include more or less the same ingredients. Limit the oil or ghee you use in preparing the foods.

Evening refreshment diet

You should have your evening refreshment by 4pm to ensure that the gap between the lunch and the evening refreshment is not much longer than 3 hours. 1 cup of tea without sugar and milk along with two wheat rusk biscuits can make a good choice for the evening.

Mid-evening diet

Filling that mid evening hunger pangs is essential to ensure that you are not very hungry for the dinner. The mid evening diet can include,

• 1 fruit/ 6-8 almonds/1 glass skimmed milk

The weight loss diet for diner

You should not take your dinner late than 8.30pm when you are trying to lose weight. Late diners and going to bed quickly in full stomach are the primary reasons of gaining weight. Your dinner should start with 1 bowl of soup. You can opt for vegetable or chicken soup as per your choice; just do not add butter to it. If you cannot make it without butter opt for a well-measured portion of almond butter and do not forget to add pepper as much as you need. The piperine in pepper is a great fat buster. So the diner diet should be,

• 1 bowl soup
• 1 chapatti/ 1/2 bowl of rice
• 1 small bowl of vegetables cocked with minimum oil

The before bed drink for weight loss

It is said that a fat burning drink 1 hour before going to the bed at night can keep your metabolism high even while you are sleeping, helping you to lose weight quickly.  You can prepare this drink by mixing slightly warm water with 1 inch of grated ginger and letting it steep for 10 minutes. Add 1/3rdspoon of cinnamon dust to this ginger tea and drink 1 hour before you go to bed.

If you are maintaining these diet plans with regular exercises. You will definitely notice an awesome change in your self