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Continue Fat loss and muscle gain diet indian When we speak of variety and diversity, there is no other country in the world like India. India is a land of not just various languages but cuisine. In this blog, we will throw light on South Indian cuisine for gaining muscle mass. It is easy to gain muscle mass with a few tweaks in your diet. Stay tuned till the end of the blog for a sample one week muscle gain meal plan. South Indian food encompasses the food from the five states of Tamil Nadu, Kerala, Karnataka, Telangana, and Andhra Pradesh. Every state has its specialties. The local spices, cooking methods, and ingredients differ in every state. But all states have an assortment of plant-based delicacies. Gaining muscle mass is easy using common ingredients such as millets, grains, seeds and nuts. Lentils used in sambhar, rasam, or chutneys are a rich source of protein, fiber, and micronutrients. A mildly sweet, spicy, and aromatic sweet potato dish like Thoran is dense in calories and loaded with proteins.. Coconut have high potassium content besides vitamin B or folate, and amino acids necessary for gaining muscle mass. Coconuts are also dense in calories, helping you maintain the daily calories required for muscle gain. Here is a detailed version of what every state has to offer. The cuisine in this state is known for using millets, broken rice, and sorghum. A healthy breakfast of sorghum dosa kick starts your day in the right direction. How? Sorghum is packed with proteins that helps with build muscles, regenerate cells, and repair body tissues. The state lets you put on a veggie hat and enjoy delicious vegan delicacies. A hot steaming bowl of Pongal made from short-grain rice and split moong masala dosa with potato and cashew nuts is filling and power packed Kerala is all about the Sadya that comprises of Avial made from yam, snake guard, brinjal, raw bananas beans carrot, drumstick, cucumber, and coconut It is also famous for the appams, cabbage thoran, idli, beetroot kichadi, parippu made from yellow lentils and grated coconut. Kerala's is also famous for Olan made from ash guard, coconut milk, pumpkin, red beans, chilies, and coconut oil. You must try the wildly popular ultra-thin polelus made from chana dal, jaggery, and coconut oil. Thunti Koora is a spicy vegetarian curry made from Red Sorrell leaves that are a store house of protein, vitamin C and A. Give in to a meal comprising of neer dosa (thin rice crepes made from coconut paste and rice) and traditional Bisi bele bath comprising of lentils, veggies, and rice. Try the healthy veg sagu made from veggies and roasted chana dal besides the famous Koasambari salad made with carrots, cucumber, fresh coconut, chana, and moong daal. But what these states share in common? The cultural influence and geography have a significant role to play in the cuisine of southern Indian states. Malabari cooking is a part of Kerala; the flavorful and rich Nizami cuisine comes from Hyderabad. By and large, every state's cuisine is made with lentils, bananas, coconut, and rice. There is rasam, sambhar, and a host of coconut-based chutneys. No South Indian meal is complete without a fermented rice batter used to make pancakes (uttapams) or steamed cakes (idlis). The cooking method in south India revolves around fermentation and steaming instead of the deep-frying and broiling like in the north. Think about waking upto idly’s VS deep fried bhatura’s from the north. Cuisine in the south is naturally healthy. They trigger inflammation throughout the body, speed up the aging process, and contribute to cholesterol. Result? Heart attacks! The steaming and fermentation process of cooking followed in South India helps to build a resistant immune system. Fermentation of the lentils and rice increases the bio-availability of minerals present in food, helping the body absorb more nutrition. What is your goal? Muscle gain OR Fat gain? There's a significant difference in what you intend to acquire, muscles or weight (fat). If you are eating a lot of butter, ghee, and animal fats to gain a bit of weight, then it is time to stop. A lethal combination of meat + dairy can prove fatal as diets incorporating animal products are more acidic. Often times, excess proteins coming in from animal proteins are the leading cause to various types of cancer’s and tumours in the body. A plant- based diet is naturally alkaline and healing. Animal-based diets are responsible for dietary cholesterol and a host of cardiovascular diseases. The fat from these diets harms your body as it gives you hypertension, diabetes, and heart diseases. But do plant's have enough proteins? watch this: Aim for a lean body mass to boost vitality, improves metabolic efficiency and stamina. Since muscles are made of proteins AND carbs, derive your share of calories from plants. And what better than a South Indian diet to gain muscles as you consume good quality proteins without any toxins. We all must remember that a balanced plant- based diet that includes plant-based proteins is enough for muscular development. Ditch the conventional belief that eating meat is the only way to gain muscles. No Steak Required!!! Key point's to keep in mind for Muscle Gain. Staying in a caloric surplus. What is a caloric surplus? Let me give an example: Say if you are eating 2900 kcal of food and burning 2500 kcal, you are in a 400 calorie surplus. Many factors determine the size of the calorific surplus. They include training volume, gender, age, and how close you are to your genetic limits. Use an online BMR calculator to see what your maintenance calories are and increase it slightly to start gaining muscle mass. Please keep in mind that the caloric surplus is different for different people. For men: Keep it somewhere between 100-400 calories above your maintenance intake. Anything more can skew toward fat gain. For women: Keep it between 100-300 calories above your maintenance intake. Anything more will cause fat gain. Determine macronutrients (carbohydrates, fat, and protein): To ensure you gain as much lean muscle mass as possible, stick to eating 55% carbs/ 25% proteins and 20% fats. Work with a nutritionist to help you figure this out and make a meal plan catered only to your body type and requirements. Subject your muscles to weights and resistance training that makes them stronger. Continually expose your muscles to increasing weights. Progressive overloading will increase the length and diameter of your muscles. Incorporate training sessions that involve compound movements and work on multiple joints. Build muscle mass by indulging in bench presses, pull-ups, deadlifts, and squats that work for multiple groups of muscles. Rest and recovery (reduce cortisol). We have our diet and exercise regimen sorted, and now it is time to sort our relaxation regimen. Rest is vital if you want to recover from exercise-induced stress. That is because too much pressure from exercise increases your cortisol levels and depletes your glycogen levels in the body. If your muscles remain un-replenished, then you experience fatigue and soreness. Give ample time to your muscles to refill their glycogen levels to be prepped for future workouts. Solution: Aim for seven hours of uninterrupted sleep to tame the cortisol levels. That is because cortisol is the evil hormone in the body that hates muscles and loves fat. Do not jump to fifty kilograms straight on the first day of your weight lifting, as that will increase the cortisol levels. Do not let this hormone destroy your bone density, muscle tissues, and promote the infamous abdominal fat. Sleep well; build well! NOTE: While the above meal plan ensure you get the right ratio of carbs and proteins essential for gaining muscle mass, it is best to work with a nutritionist to know the exact quantity of food you should be consuming. Q. Is South Indian food good for muscle gain? A. Yes, a well planned south Indian food is inevitable for muscle gain because lentils used in sambhar and other dishes contribute to our body's protein demands. Also, unprocessed fat from cashew nuts, peanuts, fox nuts, and coconuts used abundantly in South Indian cuisine helps adding calories effortlessly into your diet. Q. What are the everyday items of the diet of South India? A. The everyday items used in a South Indian diet include coconut, rice, lentils, tamarind, fenugreek seeds, peanuts, cashew nuts, mustard, curry leaves, and chilies. Q. Is the South Indian diet healthy? A. Yes, the south Indian diet is probably the healthiest. That is because south Indian cuisine comprises an array of healthy delicacies made from fermented batters. The steamed idlis iddiappams and uttapams made from fermented batter promote weight loss. The dishes are rich in probiotics and are a boon for gut microbes. Besides this, the use of green leafy vegetables in the south indian cuisine is abundant. (Co-Authored by SEO Singh.) Feel free to fill the form below to get a meal plan and diet chart as per your body type. I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing. Featured in Health & FitnessThank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing. When we talk about an Indian diet plan for bodybuilding, We mean a diet plan that has all its roots attached to our dear nation. Since time immemorial, India has shown a keen interest in bodybuilding. Even today, bodybuilding and “kushti”( Indian wrestling) seem to be one of the most favorable pastimes in rural India. Here is our small contribution to this field through this Indian diet plan for bodybuilding.Kushti, Pahelwan, and the Indian Diet:“Akharen ke pahelwan” or the bodybuilders belonging to a certain school of bodybuilding and wrestling are normally depicted in movies as musclemen with hefty, voluminous physique and a terrific temperament. For instance, Movie “Bajrangi Bhaijaan”. This typical scene, though used to inject elements of comedy into a drama, may actually be thought-provoking. How can Indians with very low intake of animal proteins succeed in building world-class bodies? How can an Indian diet plan for bodybuilding be best utilized to address the dietary needs of our Indian bodybuilders? Can Indian foods provide a high level of nutrition that a bodybuilder needs to fuel his workout and daily activities? These questions have gained greater importance these days as Indian bodybuilders are taking a greater interest in Indian diet plan for bodybuilding and staying committed to their choice of food that they have been traditionally consuming since childhood.Respectable Mr. Sushil Kumar, the well known Indian freestyle wrestler who is a silver medalist in Olympics and a gold medalist at the commonwealth games is a pure Vegetarian. Sushil Kumar is a great example for those aspiring Indian bodybuilders who want to remain within their cultural food system.If you have achieved your weight-loss goal and have been pumping iron since quite some time, you may be heading towards your muscle-building goal as well. But wait- we said, “maybe”. Your attempt to create a Big Show may actually become a Big Flop Show if you are not sticking to an appropriate diet plan. Fortunately, Indian foods have adequate nutrients and minerals which provide you with the amount of energy that your muscles need to combat challenging workouts. Here are a few essential tips for every Indian interested in bodybuilding. Image : Copyright (c) petunyia / 123RF Stock PhotoEssential tips for every Indian bodybuilder:1. Balanced diet:We often get carried away with western diet thoughts about low carb diets helping in building muscles or consuming a high protein diet for muscle building. If you are really into bodybuilding and have been lifting some good weights, your body uses energy from the carb, protein as well as from fat stores of your body while performing. Hence the key lies in eating a balanced meal.Carbs:Carbohydrates form the basis of an Indian food chart. At least 50 – 55 % of your total calorie intake should come from complex carb foods. Avoiding too much simple carb like sugar and refined foods like Maida is essential. Intake the carb calories through whole grains, broken wheat, red/ brown rice, oats, jau (barely).Protein:If you are new to bodybuilding, you need a greater protein intake. At least 25 – 30 % of your calories should come from protein in food. The actual number would depend upon your activity level as well as your body weight.If you are a non – vegetarian Indian, you need to include eggs, Paneer (cottage cheese), milk and milk products, fish and skinless chicken and mutton.If you are a vegetarian Indian – You need to Include a lot of legumes along with milk and paneer. You may like to check the Legume and protein specifications mentioned in our article – Top 15 Indian vegetarian foods for bodybuilding.Sprouts, rich in protein content, may keep you satiated in your snacking time. There’s a whole lot of argument with respect to the choice of milk with some studies showing the greatness of whole milk over low-fat skimmed milk. While this may be true when we consider the number of amino acids present in whole milk, but it is still better to opt for skimmed milk to keep your fat intake limited.Fats:You may hate it but you cannot ignore it. Whether thin or fat, we all are fat-phobic. But we cannot ignore the fact that 15- 20 % of our calories should come from fats. It is in our hand to turn this into good. Consume olive oil, or sunflower + rice bran oil or other such MUFA and PUFA combination of oil. Include healthy nuts, Fish oil, and Avocados.Vitamins:Our desire to gain muscle mass is so much overtaken by Protein, that we mostly forget about the other micronutrients from food that are equally essential. Vitamin E, Vitamin B, and Vitamin C are some very crucial vitamins that we can not overlook while gaining muscle mass.Vitamin E, B, and C are all antioxidants and very essential to take care of the waste that is generated in the body due to strength training. Almonds, peanut, hazelnuts, Wheat germ (jau), flax seeds, sunflower oil , corn oil , canola oil are all sources of Vitamin E Amla, Lemon, Papaya, oranges, bell pepper, pineapple, cantaloupe, kiwi, tomatoes, asparagus, grapefruit, raspberries, fennel seeds (saunf) provide Vitamin CVitamin B – Legumes, pulses, beans, banana, chili, Milk, etc. You can also pop some B vitamin pills every day before the workout. B vitamins are water-soluble vitamin and the excess is washed off in the urine , hence toxicity is the least expected. While supplementation will enhance your health and fitness. Image : Copyright (c) alex20222 / 123RF Stock PhotoFruits and vegetablesThese have ample amounts of vitamins and minerals packed in them, but you may need to re-consider some options or fit them in a plan so as to ensure their optimal intake while controlling excess consumption. This again enforces the focus of this article- eating the right food, in the right quantity, and at the right time.Grapefruit, alfalfa, and catfish provide HMB which helps during the workout by sparing proteins and using carbohydrates and fat as energy.Melons, pineapple, and cantaloupe increase urination and flush off the excess metabolic waste produced in the body while building up muscles.Vegetables such as broccoli, cauliflower, leafy greens, and yellow and red bell peppers are especially important if you are someone with a sense of taste as well as health. Besides adding incredible taste to your delicacies, these vegetables provide a sample amount of vital nutrients to your body while allowing your muscles to heal faster after the workout.2. Get Enough Sleep:In our desire to gain Muscle, we often forget that the tired cells of the body need enough rest for repair purposes. We tend to get over-involved in the exercise routine and day to day work, that we ignore the 8-hour sleep required by every cell of the body desperately. As a result, you will notice a downfall in your stamina and some weak-hearted may even give up. Do not let this happen to you. Basic as it may sound but reward your hard work at the gym and outside by going for that much needed 7 – 8 hours of sleep. Power naps in the afternoon are encouraged too. Image : Copyright (c) atlantisfoto / 123RF Stock Photo3. Drink a lot of water:water is essential for life. Water is the most essential part of an Indian diet plan for bodybuilding too. It is essential for Indian muscle builders and anyone who is involved in extreme and meticulous training or workout. Water is absorbed quickly by the body cells and helps in the cooling down of the body cells after a vigorous workout. Plain water is considered of higher importance and of much value in comparison to most of the sports drinks that are sugar-laden. Good hydration also affects stamina and increases your muscle’s capacity to work out.Increased urination is of utmost importance to ensure the elimination of the excess metabolic waste produced in the body during bodybuilding. Image : Copyright (c) mariok / 123RF Stock PhotoDon’t forget to subscribe to our Youtube channel – Subscribe NOW and also press the Bell Icon to get notified about our next videos.Indian Diet Plan For BodybuildingWe don’t believe that you should starve or compromise on your taste in your attempt to become a man with a tough body, but we do believe that you should enjoy your diet and your workout at the same time. That’s why we have sketched out this Indian diet plan for bodybuilding that allows you to stick to your family’s eating patterns while allowing you to get the maximum out of your diet. Here is a sample Indian diet plan for muscle building. We have given a proper substitute for every non- veg item mentioned in the diet plan to ensure that our Vegetarian bodybuilders can gain all the required nutrients too.Sample diet Plan:Food ItemCalories (kcal)Protein (gms)Early Morning1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar )22312ORSoaked almonds (40 gms) + Skimmed milk (1 glass)172 + 866.3 + 8BreakfastAaloo Ka Paratha – 3 medium4869Curd – 200 gms9811Sprout salad- 150 gms2109ORChicken sandwich – 4 slices brown bread41530Mid-Morning1 Grapefruit or Watermelon /Pineapple / Cantaloupe – 1 big bowl + 2 cheese slice60 + 120 6LunchBrown rice pulav – 1.5 bowl3457.5Stir-fried broccoli, Cauliflower, and Mushroom – 1 big cup503Mixed bean salad (red beans, chickpeas, soya beans ) – 1 big Cup1309ORFish curry – 1 big Cup11511.5EveningPaneer + Spinach roll / Sandwich ( 1 roti / 2 slice bread)+Fresh juice (Spinach, Celery, Green Apple, Carrot, Beet, Ginger, Mint leaves, Orange or Lime )220+4412 + 1DinnerQuinoa and Corn tikki with Black bean topping35020OR5 Egg white omelet with Asparagus + 4 Toasted brown bread100 + 20020 + 6Bed Time 1 glass Traditional egg nog (4 eggs, low-fat milk, 2 tsp sugar )22312OR Soaked almonds ( 40 gms ) +Skimmed milk (1 glass)172 + 866.3 + 8Pre-workout meals (15 mins before your workout)1 Apple + Boiled potato salad – 2 medium + Grapefruit100 + 602Post-workout meals(5- 10 mins after your workout)Soy protein isolates (25 gms)11024Whey protein Isolates (33 gms)13025Skimmed milk (1 glass)868Total3080172.8In the above mentioned Indian diet plan for bodybuilding, we have tried to plan a simple food chart based on what is generally cooked in our houses.EndNoteWe do not ask you to eat bland food as we do not like it either. An aloo paratha in the morning or a chicken sandwich as an evening snack are incredible options provided you know how to consume them and where to stop. You cannot afford to have butter-laden parathas and you need to necessarily use brown bread in your chicken sandwich. And your juices need to be healthy drinks with little or no refined sugar content. That’s the way it works and you have to balance both the sides to make your plan more sustainable and to stay committed to it.Do follow this Indian Diet Plan for bodybuilding and let us know how it helps you. Of course, we are open to your questions and doubts regarding this Indian diet chart for muscle building. Image : Copyright (c) frugo / 123RF Stock Photo
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