Maintain healthy Weight : Diet Plan

Looking after a healthy body weight is obstacle for most of us. With obesity becoming the outsize health problem these days around the world , all our attentiveness has been shifting around various weight loss or weight gain diet options. Loosing weight or gaining might look as easy as ABC , however , this is not the case in real . So today, we will be talking about how to maintain the healthy weight. So if you are a skinny or chubby Indian and are also dying to get rid of your unhealthy weight , we have got your back. Here we got everything you should know about a healthy and safe Indian diet plan for maintain . 

Standard Body Weight Measurement

Though the beauty is not stipulate by your bodyweight or figure , but being underweight can switch off  your mood to be really frustrating at times. Hence, it is crucial to develop a crystal clear idea about the medically confirm healthy body weight range before kicking off your weight gain journey.

Well, the standard bodyweight of an adult is determined by the Body Mass Index (BMI) of the person. You can easily find out your BMI by dividing your current body weight by your height.

A healthy weight range is signify by a BMI that come to pass between 18.6 kg/sqm and 24.9 kg/sqm. Now when your bodyweight increased to 47-50 kg (which is 15-20% below the ideal weight), the BMI goes up to 18.5 and the person is mark off as ‘overweight’. 

Best Foods for Easy and Quick maintenance of healthy weight .

The first and foremost thing that is needed for getting healthy weight is nutrition-dense food. Some simple food items that can help us gain weight safely and effectively are:

Milk

Cereal bars

Dry fruits                                                                           

Avocado

Eggs

Nuts

Fruits

Green vegetables

Chicken / Fish / Red meat 

But this would not help until we have a proper diet plan for the week, so here we are Providing you free preview of one of our standard diet plan one day diet plan. 

Weight gaining diet

A) Early Morning Snack (before Breakfast) (5:00 a.m. to 6:00 a.m.):

1 glass double tone milk + 2 whole ripe bananas + 5 to 10 pieces of overnight soaked almonds or ,

(1/2) a bowl of dalia (without sugar) + and 5 to 10 pieces of overnight soaked almond with peel or ,

A handful of sprouted black grams .            

B) Breakfast (7:00 a.m. to 9:00 a.m.):

4 slices of omelet toasted bread (use 2-3 eggs for this without yellow part) or ,

1 bowl of oatmeal with a few almonds and walnuts  + 1 cup of low-fat milk with a scoop of whey protein or ,

2 plain chapattis + 1 small bowl of vegetables, or,,

1 masala dosa, + 1 spoon of chutney

C) Lunch (12:30 p.m. to 1:30 p.m.):

3 medium-sized chapattis , 1 small bowl of legumes/dal (Change the dal as per your preferences ) + a cup of Dahi , lots of salad .

1 small bowl of brown rice/2 whole wheat chapattis, 1 small bowl of mixed vegetables, 1 medium-sized piece of chicken breast/fish, 1 plate of salad .

                                                              

D) Afternoon / Evening Snack (4:30 p.m. to 5:30 p.m.):

1 cup of green tea and a small bowl of mixed sprout salad, or,

1 fresh seasonal fruit and a few nuts, or,

1 cup coffee/tea and 4 cookies 

E) Dinner (8:30 p.m. to 9:30 p.m.):

4 medium-sized chapattis, 1 small bowl of legumes/dal , 1 small bowl of dry vegetable curry (as per your preference), or,

1small portion of rice ( brown) , 1 medium bowl of chicken/fish ,1 small bowl of curd

                                                             

Things to Remember about the Diet Plan- ( Who are looking to purchase our Product \ Services )

 The portion sizes or the diet plan should vary on the basis of gender, age, body, and calorie requirement of an individual.

You may want turn to a certified nutritionist or dietician before kicking off with this diet plan.

diet plan must be altered or change according to the timing of the workout schedule of the individual.

Keep the expert in the contact while undergoing this or any of us diet plan to get your doubts and queries solved as well as enjoy the effective results.

Perform yoga and daily exercises beside diet plans. 

Yogas to perform