FITNESS LIFE

Fitness Nutrition and Motivation:Fitness blog by Gowtham

Thursday 26 April 2018

Healthy Indian Diet Plan for Weight Gain (3000 Calories)

April 26, 2018 healthy diet plan , how to maintain diet 0 Comments

Healthy Indian Diet Plan for Weight Gain (3000 Calories)



Most people think losing weight is hard but increasing weight is pretty easy. Well, it is partly true! Putting on weight is easy, but gaining weight without affecting your health is a bit tough.
You can easily increase your weight by eating unlimited fast foods but that comes with a price – your health. Yes, since these foods are high in fat and carbohydrates with little to no nutritional value, you’ll notice a lot of adverse effects in your body, which include:


  1. Digestive issues due to lack of fiber
  2. High blood sugar due to sudden spikes of insulin
  3. As these foods are exposed to high levels of chemicals, they may have an impact on your fertility too
  4. Heart related issues due to LDL or bad cholesterol
  5. High blood pressure due to overuse of sodium in foods
  6. So, instead of munching on these fast foods to gain weight, you can follow this healthy high calorie protein rich diet chart to increase your weight.



 

How this 3000 calorie Indian Diet Plan works?

The weight of a person depends on a simple mathematical calculation. Below is an example for better understanding.


Weight Loss: If you burn more calories than you consume, then you’ll likely lose weight naturally. 
Weight Gain: If the amount of calories you eat is more than the amount of calories you burn, then you’ll easily gain weight.
Weight Maintenance: If the calorie consumption equals calorie burn, then you’ll neither gain nor lose your weight i.e, you’ll be in the maintenance mode.

 

Best Indian Diet Plan for Weight Gain (for Vegetarians)

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: Moong Sprout Dosa with Chutney and Sambar (or) Paratha with Vegetable or Paneer Curry. You get around 450 Calories with 7 to 9 g of protein (depending on what option you choose).
Mid-Morning Snack: 100 g Boiled Chickpeas and 50 g of roasted Groundnuts. This gives you around 450 calories and 21 g of protein.
Lunch: 2 Chapatis with Ghee and Dal Curry + 1 bowl Vegetable Salad + 150 g  curd. You’ll be getting 600 calories and 24 g 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.
You’ll be getting a total of 3160 calories and 115 grams of high quality protein from this vegetarian meal plan for weight gain.
It is recommended to try this diet for at least a month to see the results for yourselves. However, once you gain weight with 3000 calorie meal plan, it is suggested to stop this and re-calculate your calorie needs based on your then BMI and eat that much calories to maintain your weight for a longer period.
Thank you!!







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Tuesday 30 January 2018

Complete Diet And Training Plan On How To Loss Weight In 8 Weeks

January 30, 2018 diet plan for weight loss , how to loss weight 0 Comments
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The Ultimate Plan To Lose Weight Fast

Losing weight is a task that demands discipline, effort, sacrifice and patience. There isn’t a shortcut to achieving the best results. As an intelligent human being living in the modern world that’s constantly promoted with diet and fitness, you’re already aware that there is no fat loss plan that suits everyone and that all dramatic claims about super easy ways to shed those extra pounds should be taken with reality of false pretences.
People will always need some extra motivation to begin their journey to a fitter and healthier version of themselves and there’s nothing wrong with that. When faced with too many options and choices, we all need a structured plan to help us to get going in the right direction.
If you feel like you don’t know where to start or perhaps designing a complete fat loss program for yourself has already proven a bit too difficult, you can finally stop wandering around and start making focused efforts to achieve your goals. We offer you an 8 week fat loss program that includes a detailed training routine, a complete diet and supplementation plan, we encourage you to try it now!
Regardless of how much body fat you would like to get rid of or how you envision your ideal body, this program aims to give you the means to accelerate your fat loss and start making real, changes in the way you look and feel.
We cannot promise you the perfect results of your dreams in such a short period of time, but we guarantee that if you follow the instructions closely and consistently, you will be able to see noticeable improvements in your body and levels of body fat in just 8 weeks!

8-week Fat Loss Plan

This program is divided into three categories: supplement protocol, diet protocol and training protocol. Below you’ll find detailed instructions for each of them. For optimal results, it is important that you follow all three protocols simultaneously and strictly!

Supplementation protocol

Choosing the correct supplements will help you train harder, get all nutrients your body needs to function properly and burn more fat.
SUPPLEMENTDOSAGE
Omega 3 Capsules3 X 2g Per Day
Multivitamins2 Capsules With Breakfast
Vitamin D32 Capsules With Breakfast
Magnesium Citrate300-500mg in the Evening
Nutri Greens2 X 2 Scoops With a Meal
Alpha Lipoic Acid1000mg With Post-Workout Meal
Chromium4 Capsules With Post-Workout Meal
Whey Protein1 Scoop Immediately Post-workout
L-Carnitine1000-4000mg Daily With a Meal of Fast-acting Carbs



Nutrition protocol

This diet plan is tailored to fit requirements for a healthy weight loss for most people and with the combination training plan listed below.
The meal options can be altered according to your preferences as long as you make sure the alternatives do not exceed the caloric value of the proposed food items.
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MEALFOOD
Breakfast 1Fillet Steak With 2 Poached Eggs and Spinach
Breakfast 2Omelette With 3 Eggs, Chicken and Chopped Chilli and Garlic
Breakfast 3Protein Pancakes With 50g Blueberries
Snack 1Chicken Breast With Hummus and Veggies
Snack 2Jacket Sweet Potato With Turkey Steak
Snack 3Protein Cookie With 1 Scoop Nutri Greens
Lunch 1Mixed Salad With Chicken Breast and Raw Olive Oil
Lunch 2Turkey Burgers With Asparagus and Avocado
Lunch 3Cod Fillet With Mixed Vegetables and Olives
Dinner 1Salmon Fillet With Quinoa and Mixed Veggies
Dinner 2Lamb Fillet With Mixed Vegetables and Mashed Sweet Potatoes
Dinner 3Sea Bass With Mixed Veggies and Rice
Snack 1Greek Yogurt With Chopped Nuts and Berries and 1 Scoop of Casein Protein
Snack 2Protein Porridge
Snack 385% Dark Chocolate With Almond Butter
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Sunday 21 January 2018

Chicken For Weight Loss

January 21, 2018 chicken for weight loss , chicken recipe 2 Comments

Chicken For Weight Loss

Butter chicken, Tandoori Chicken, Chicken Do Piyaza, Chettinad Chicken, Chicken Changhezi, the list of Indian Chicken specialties is endless. And now, India's love affair with chicken has spread to many more around the globe and is no more just a local phenomenon. Remember Justin Beiber revealing to Ellen DeGeneres how he loves his fill of Chicken Tikka Masala? Well, there is no way you can escape the charm of succulent pieces of chicken tossed in heart-warming masalas. However, when given a chance chicken can be more than just a decadent curry or a plate of rich malai tikkas. It can, in fact, help you lose the extra inches you have been looking to lose for so long! Have a look how .

Why Does Chicken Help In Weight Loss?

Macrobiotic Nutritionist and Health Practitioner Shilpa Arora explains, " Chicken is packed with lean protein that helps you keep satiated for a longer time, because protein helps body burn fat more effectively. Try to have local farm raised chicken or organically raised chicken. Grill, stir-fry or add them in stews for maximum benefits. Avoid fried chicken or the chilli chicken from restaurants, it is laden with toxic calories from hydrogenated fats that are present in the oils used to prepare them. You can have homemade chicken tikka, tandoori or roasted chicken, chicken soups or chicken salads for best benefits.

 Bangalore based Nutritionist and Wellness Consultant, Shalini Manglani says, "Chicken is a white meat like fish, which has lesser fat quotient  and hence can be used instead of red meat in a weight loss plan. Organically produced chicken is preferable. However it is important not to overdo the quantity of chicken, and eat eat as much is required based on one's BMI. I have clients who come in and eat colossal amounts of chicken in an attempt to lose weight. Simple grilled, marinated or soupy preparations with a side of vegetables for fibre are ideal.  Chicken gravies can be avoided on a weight loss plan." 
To sum up, here are some more points that may help you make the best out of chicken for weight loss.

1. Boneless and skin less chicken breasts makes for the leanest and fat-free cuts.


2. Broiling, grilling or baking are the healthiest styles of cooking to gain maximum nutrition without compromising on flavor and taste.


3. Balancing the chicken with healthy fruits, veggies and wholegrains lends a more holistic nutrient value to your meal and increases your chances of a healthy weight loss.


Here are some Healthy Chicken Recipes That May Aid Weight Loss


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HOW TO BUILD MUSCLE ON A VEGAN DIET

January 21, 2018 healthy vegetarian diet , how to built muscle 0 Comments

Fitness model and avid weightlifter answers the age old question, 'where do you get your protein if you don't eat meat?'


I would consider myself a pretty fit dude and an intense gym kind of guy. Oh, and I'm also vegan. So of course, I'm constantly asked the question, 'so where do you get your protein?'
Before answering that, let's get a quick and basic understanding of how muscle is actually built.




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Saturday 20 January 2018

BEST INDIAN WEIGHT LOSS DIET PLAN

January 20, 2018 healthy diet plan , how to loss weight 2 Comments



How to Loss Weight Fast: 3 Simple Steps, Based on Science











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There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.
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Here are 10 more tips to lose weight even faster:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. 
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months. 
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
  6. Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% 
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works. 
  10. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
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Friday 19 January 2018

5 Ingredient Chocolate-Covered Peanut Butter Cereal Bars

January 19, 2018 butter , chocolate 0 Comments

 http://www.healthyfoodforliving.com/


My 3 Ingredient Peanut Butter & Honey Cereal Bars are by far my most popular recipe on Pinterest. I’ve been wanting to make a different version for a while now, and adding chocolate was a no-brainer.
I went back and read through a bunch of the comments on Pinterest, and although the overwhelming majority of them were positive, every once in a while I saw one that said the bars were too sweet and/or too gooey/sticky. For this version, I increased the amount of cereal and decreased the amount of honey. The chocolate layer helps to hold the bars together, but be forewarned: if not chilled, the bars WILL fall apart easily, so they are best eaten straight from the fridge or freezer.
When chilled, the cereal base stays crunchy with a lightly sweetened peanut butter flavor, and there’s just enough chocolate blanketing the top to deem the bars dessert-worthy.
Check out the subtle marble-like swirled effect of the coconut oil running throughout the chocolate!



Ingredients (16 bars)
  • 1/2 cup natural unsweetened peanut butter (the only ingredients should be peanuts and salt), preferably organic, well-stirred
  • 1/4 cup honey
  • 4 cups toasted whole grain oats cereal (I used Cheerios)
  • 2/3 cup dark chocolate chips
  • 2 tsp unrefined virgin coconut oil


Instructions
Line an 8 x 8 inch square baking pan with parchment.
Combine peanut butter & honey in a large saucepan and set over medium heat. Heat until the ingredients melt, then remove from heat and stir until mixture is well combined. You may also melt the ingredients together in the microwave for 20-30 seconds.
Stir in cereal until evenly coated. The peanut butter & honey mixture will clump up, so make sure you thoroughly stir until the cereal is evenly coated. I found a metal spoon to be helpful.
Pour mixture into prepared pan, cover with parchment, and press firmly. A pastry roller will help to firmly and evenly pack down the mixture so the bars hold their shape. Make sure to really press down to ensure the mixture sticks together.
In a small microwave safe bowl, combine the chocolate chips and coconut oil. Heat for 30 second, stir, then heat for another 30 seconds. If still not melted, heat for an additional 15 seconds. Stir until fully melted and smooth. Evenly spread over the cereal mixture. The chocolate will form a thin layer.
Chill in the refrigerator for 1 hour or in the freezer for 30 minutes. Carefully cut into bars. Store individually wrapped in the refrigerator or freezer. If left at room temperature, the bars will not stick together as well as if they’re kept chilled.
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