full day of eating for beginner for weight gain

   Full day of eating to weight gain

The foods you eat have big effects on your health and quality of life. Although eating healthy can be fairly simple, the rise in popular "diets" and dieting trends has caused confusion. In fact, these trends often distract from the basic nutrition principles that are most important. This is a detailed beginner's guide to healthy eating, based on the latest in nutrition science.

Why Should You Eat Healthy?

Research continues to link serious diseases to a poor diet. For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, the world's leading killers. A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs. If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better. So lets START with our full day of diet plan which is for beginner whose weight is about 50 kg to 65 kg is helpful to choose a right diet.

Full Day of Diet Plan for Beginner :

At morning we get-up and go out for fresh after that we drink a 2 glass of water for a good health and to fresh our mind. Lets know something about water:

• Water : Our body is about 75% of water, give and take. It recommended by the expert that we should drink at list 8 glass of water for our better health.If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat .This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

• Meal 1/ It known as Pre-workout meal : At morning 5 o'clock we take a light and easy to digest meal. If we can't take right diet in morning then our whole day are worst. So think about it and it and normal and easy to digest one. You can take one Banana. One serving banana gives you 1 gm of protein,30 gm of carbs and gives you 110 gm of calories.With one banana you can take green tea which is helpful for belly fat and give insta energy. You can take 2-3 banana that is perfect.Or you can take a eggs or sweet potato. With these meal you will get total 4gm protein.

• MEAL 2 : After workout we came at home then we drink a 1 glass of water. Then we take a 4 boil eggs or if you are vegetarian then take 200 gm of paneer , 1 scoop of home made protein, 2 brown bread with peanut butter. In breakfast or Meal 2 we can't take milk because in milk so much fat and slow digest so we can't take. By these Meal you can get 50gm of protein which is best for breakfast. You can take your break fast around 8-9 am.

• Meal 3 : In third meal it known as mid meal which is around 12 PM. After your breakfast you can take mid meal. In these meal you can take 1 large bowl of milk oatmeal with double tonned milk and with these you can take 1 large size of apple which is perfect for mid meal. By these meal you can get 15 gm of protein.

• Meal 4 :  These Meal we known as a Lunch. Which taken in around 2 PM. So in we take a 2 bowl daal,1 bowl brown rice, 1 plate salad, 2-3 chapati, 1 cup of curd, 100 gm of chicken also we can taken. So by these we can complete our lunch. By these meal we can get 30 gm protein that is enough for you under these weight. 

• Meal 5 : These is Meal no 5. At evening we 5 or 6 O'clock we will take so simple diet but have high in protein. We will take a 3-4 boil egg ( only white part ) and if you are vegetarian than you take 100 gm of peanuts.With these take a fruit juice which give you energy. So these is evening diet and by these evening diet we take a 18 to 20 gm of protein which is helpful for us.

• Meal 6 : So these is our meal no 6 which taken at night as an dinner which is around 8-9 PM .At dinner  we have to take a 2-3 chapati, 100 gm of fish or chicken or 3-4 egg, with these 1 plate of salad with lemon and if you are vegetarian than take 100 gm of panner with gravy. By these dinner we fulfill our full day plan and which give as 30 to 35 gm of protein.

• Bed Meal : After Dinner, Now we are going to sleep but before sleep we take a 250 ml of milk with 1 bite of gud (jury), and with some sprinkle of ashwagandha powder which gives us energy for the preparation of next day gym.Also you can add a vitamins capsule. Now by these diet you can't get huge protein but you can get around 5-8 gm of protein.

Now, your full day diet plan is over. If your weight is above 65 kg than you can add some more eggs, salad and fruit which increase our body weight.Now know about the whole protein, carbs and fats which you take in full day.

We can get around

150 gm -- Protein

300 gm -- Carbs

70 gm --Fat

By these we take total 2450 calorie which is perfect for the weight of 50 to 65 kg people.By these diet if you follow then you don't have to use a Protein- Supplement and by these diet you can gain the size of your body in gym.Now by these Indian diet you should follow and ignore the harmful supplement.