Diet Plan is a chart followed by people for different targets. A diet plan can be for bodybuilding or for shedding weight. It is important to consult a professional before engaging in any diet plan.
Diet Plan For Body Building
First of all, right now I don’t know about your body’s BMR. But still, I will suggest some diet plans and how to follow them.
If your body weight is 50 kg then you need 1.5 to 2-gram of protein according to your bodyweight that is(50*1.5=75, 50*2=1oo) 75 gram to 100 gram in a day.
You also need to add carbohydrate+fats in your diet to compensate energy levels. Which helps you to maintain the energy level in your body during a workout.
Here’s a diet plan:
Breakfast – 3 whole eggs in any form you like with added spices, condiments, salt to taste.
Lunch – A green leafy vegetable such as palak or methi, 100g of any meat.
Snack – Nuts such as almonds, cashew nuts, pistachio or a cube of cheese.
Dinner – Any other veggie of your choice, different meat than what you had for lunch.
Fats, you need to add on your diet.
Saturated fats – milk, cheese, and meat.
Unsaturated fats – Olive, peanut, and canola oils, Walnuts, Flax seeds, Fish
One thing you should always remember when your taking protein is that you should always take some carbs with protein. Never take protein without carbs.
Food Plan For Losing Weight
For weight loss no matter what you do, you have to go on a calorie deficit diet. Now we have to understand which food nutrient affects weight gain or weight loss. Overall our food can be divided into 3 macronutrients
These are the basic constituent of any food and is found in almost all food items(rice, roti, fruits, sugar). This is the thing which you have to target. Carbohydrates are something that is converted into glucose and then into fat if you are not using that excess glucose energy.
Fat is nothing but flavor, and metabolism of fat is very slow in order to lose weight and gain muscles, you have to keep the fat amount low to moderate.
fat sources are egg yolks, red meat, ghee butter and so on
The main part of your diet plan must revolve around this in order to lose weight. High protein food such as chicken, soy and egg whites will help to build muscles and will also help in fat metabolism.
Hence one can notice my whole diet revolves around protein and very little carbohydrates.
Total nutrient value in such diets are
protein 70–80 gm
carbs 50–70 gm
fats 20–30 gm
Along with this, you should eat fibrous fruit(only one) such as banana or apple to keep your metabolism healthy and diminish your unhealthy food cravings.
Also, make use of green tea, drink it frequently 2–3 medium cups a day.
Do this for some time and you will see the result in a couple of weeks.