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What diet must one follow to lose weight?

Ok first we need to get understand few basic points:

1)you plan to gain healthy weight should be of minimum 3months

2)you will have to EAT A LOT

3)you will have 6 meals a day … and each meal will contain protein Carbs and fats

4)you need to stay consistent

5)you need to drink a lot of water minimum 3L a day

6)you need to give up on Sugar like sweets and candy and also any kind of junk food

7)And most importantly you will get FAT but dont be scared … it is part of bulking up …

8)in order to gain Limit your Cardio and focus more on heavy lifting (try the 5x5 workout- 5 sets of 5exercise for only 5reps Only but with heavy weights)

Now coming back to the main agenda .. the meals…

(In order to grow you need to be in a calorie surplus)

Remember :-More calories will help you get big


Meal 1 - early morning -

6xAlmonds+1 banana

Meal 2-Breakfast-

4eggs with 1 yolk+4 slices of BROWN bread+Any fruit+Milk OR Protein Shake (Milk+water+almonds+banana+oats)

Meal 3-Mid day snack-

Any Fruit+Almonds or Walnuts+2xdates(Khajoor)

OR

Sprouts with tomatoes and cucumbers

OR

Protein Shake(Milk+water+almonds+banana+oats)

OR

1x Sweet Potato

Meal 4-Lunch-

Brown Rice+Dal+chicken/Paneer/Fish+ Salad+Veggies(sabzi)

Meal 5-Snack -

Oats+Fruit

OR

Upma

OR

Chidwa

OR

Salad

OR

1x Sweet potato

OR

Plain whole wheat pasta with veggies(No Mayo or cheese)

OR

Protein Shake (Milk+water+almonds+banana+oats)

Meal 6-Dinner-

4–5xChapatti+veggies(sabzi)+Dal+chicken/fish/paneer/ eggs

Meal 7-Before sleep-

Milk with Haldi OR bowl of Plain Curd OR Chenna

Now if you are working out

Pre workout- Beet root and Ginger juice+pomegranate or apple or banana (45min before workout)

Post workout -

Banana+Whey

OR

6x egg whites

OR

Protein Shake(Milk+water+almonds+banana+oats)

useful points:-

============

Sweet potato should only be eaten once a day, NOT with every meal

If you are not comfortable eating so much replace your SNACKS with Protien shakes … it is easier to take in

Add an additional banana to increase the calories in you protein shake

Adding dark chocolate in your shakes and oats will help make it a calorie dense meal

Let me know if you find this helpful 😇

All the best Mate👍🏻

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