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                                                                        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