Full Day Indian Diet Plan | Go Healthy with Taste

 


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Read for: Pre-workout Meal | Quality weight gain | Weight Loss Training for beginners



Food on our table plays a vital role when it comes to possessing better health and physique. In all kinds of bodybuilding courses, from big & bulky to sharp & lean muscle objective, roughly 80 % of the role is entertained by the nutritional value we consume in our daily life. This article is going to elaborate on the various Indian traditional foods and other eatables to be implemented on a regular diet schedule and what food to avoid on a priority basis for weight gain or loss target.

Traditional Indian cuisine is undoubtedly famous all around the world for its distinctive ingredients, techniques, and dishes consisting of vegetables, grains, wheat, lentils, and fruits as well as meat. At the same time, it is healthier than most of the continental foods out there, especially when cooked at home with fresh spices and oil with no trans fat. 

Enjoying your precious meal while taking care of your diet at the same time is possible when you are sticking to a clear diet plan with the required knowledge of the nutrition you're going to need.



Hereby, we will be observing a full day diet plan, which will be beneficial in several terms:



Lose, or gain quality weight.


If you're looking to lose or gain some weight, you need to monitor your food as a priority followed by any physical activity involvement. In order to lose weight, the simple mathematical concept says a person needs to burn more calories than consuming. While gaining weight, the quality always matters and is not going to work if you eat high-calorie foods which may add to just fat. 

Better health with better food


A better diet is always needed for a healthier life. Good food leads to good digestion and better metabolism keeping your body and mind more fresh and active, preventing. A healthy diet includes important nutrients like Carbohydrates, minerals & vitamins, good fats, and lean proteins in a required amount for the desired result.

Reduce fat(obesity) related to health risks 


Increased risk of many health problems including diabetes, cholesterol, heart disease, certain cancers, and much more are basically triggered by unplanned obesity followed by an unplanned and unhealthy diet.  

Keep up with the energy for your workout


When you're taking the right meals at the right time, it keeps your energy level good and your mind more positive to perform everyday consistent longer-duration workouts, eliminating the habits of procrastination and anxiety. 


Irrespective of specifically losing or gaining weight objectives, presenting the fundamentals to balance your diet for better and effective results if coordinated with your workout. Also considering the workout scheduled to be in the morning (right after you get up) which is the best time to do it.

Hereby, the discussion includes the key measures that will categorize your food into 6 different parts for a whole day.


1. Pre-Workout Diet


If you prefer to workout in the morning, the first thing to do right after you wake up is to go for a quick pre-workout meal which is basically '1-hour prior meal to your workout' mainly requires a good amount of carbohydrates, about 40 to 60 grams. This is going to help you with regaining adequate energy which will increase your workout performance.

Note: Pre Workout Diet is not necessarily subjected to weight gain/loss strategies, while it is more relevant to fulfill your workout energy requirements.

Some best examples :

  • 2 to 3 bananas
  • Cornflakes
  • Oatmeal 
  • "200 ml Cold Milk + 2 Bananas" Shake.   
  •  2 boiled sweet potatoes and a peanut butter sandwich.
  •  Brown bread with peanut butter 
  •  Roasted gram flour (sattu)


2. Workout Hydration 


It means getting the right amount of water before, during, and after exercise. Drink plenty of water throughout your workout. This is the time when you should drink the most water compared to other times in a day. 

On average, the necessity for most individuals ranges in about 17 – 20 ounces of fluids 1 hour prior to exercising, then 8 to 10 ounces during warm-up, 7 – 10 ounces every 10 to 20 minutes while exercising. (Note: 1 liter = 33.8 ounces)
 
A consumption rate of 1 liter or more per hour of heavy workout is good as it fulfills the fluid requirement by regulating your body temperature and helps transport nutrients to give you energy more effectively i.e. better metabolism. That will help you burn unwanted fat faster and grow visible ripped muscles. If you're not hydrated, your body can't perform at its best level.

Make a habit of keeping a 1 or 2 liter-sized bottle full of water with you when you start to exercise. This will help you easily track the amount of water intake at a time.


3. Post-Workout Meal


Time to replace your ordinary 'breakfast' with a healthy and delicious Post-workout meal. The purpose of this food is to supply an adequate amount of protein which is primary to recover your torn muscles which are caused by weightlifting and resistance training.  

It also helps to recover from Delayed Onset Muscle Soreness (DOMS) which is the muscular strain which you might have experienced post 8 to 10 hours after trying a new workout.

Also, it has to be carbohydrate enriched which will help you regain your energy to some extent. You don't need to consume enough carbohydrates here because our next meal will be targeting plenty of carbs. Just make sure to focus on more protein enriched food. 

Some best examples :

  • Mixed Peanuts + Chickpea + Green Moong Soaked in water for 6 hours (20 to 30 grams each)
  • 4-6 Boiled eggs  
  • Fish 
  • poultry meat    
  • Yogurt and fruit 
  • Light Tofu 
  • Soya chunks ( not more than 50 grams a day) 

4. Afternoon Main Meal 


The majority of Indian people do have a choice - Homemade green vegetable dishes with Rice and Dal. That's it!
Together all is a real hunger-satisfying North as well as South Indian meal which holds all good aspects of good health. 

Rice is the main source of carbohydrates, enough to keep you energetic all day. Pulses, good for protein with any green vegetables which are rich in vitamins, minerals, and fiber but low in calories, a complete package.

It would be great if you prefer to go with "brown rice" which holds an advantage over white rice in vitamins, minerals, and antioxidants. People may have a misconception that white rice leads to obesity. That's not true. 100 grams of brown rice contains 0.9 grams of fat whereas the same amount of white rice contains 0.3 grams of fat which is even lesser.


5. Sunset Snacks. 


Keep it simple and healthy. You can prefer to have fruits like apple, papaya, watermelon, etc if you're following a weight-loss diet or a glass of milk mixed with cornflakes is a great choice for those who are onto weight gaining mode. Or any of the items mentioned above in pre & post-workout foods will be more than okay.



6. Evening Meal


Which depends on your hunger level. Keep it light, healthy, and easier to digest. Nothing can be a better example than cooked vegetables with chapatis enough to fill up your belly with good satisfaction. Or it can be anything healthier less oily homemade food.


Other examples :

  •  Macaroni 
  • Vegetable with curry and salads 



Do's and Don'ts


  • You must avoid the habit of eating deep-fried meals from hotels, restaurants & roadside vendors on an everyday schedule like breakfast or possibly your main meal. As they may use low-quality trans-fat oil (which is generally solid at room temperature) which is extremely bad for your health.  
  • Make a habit of cooking your own food which will help you track the right nutrition more accurately.
  • You don't have to completely give up on all your favorite junk foods. Consider a cheat day in a week when rules will be ruled out.  
  • Avoid using oils that contain trans-fat for everyday cooking. Olive oil is a healthy option followed by coconut or mustard oil. 
  • Avoid eating rice twice a day because that's not necessarily required. If you feel more hungry, stick to the food with more protein and fiber.
  • Drink water half an hour before your main meals to trigger better digestion.

3 Comments

  1. Anurag ShuklaAugust 24, 2020 at 12:00 AM

    Nice diet plan 👌

    ReplyDelete
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