It's been 3 months I have joined gym. Previously I weighed around 74 kgs and now my weight is 72 kgs. I am on a rich protein diet these days. I am wondering is it a bad sign or it's just a normal thing? Apart from this what diet would you suggest to gain a proper muscles with a lean body?

Dt. Amar SinghDietitian/Nutritionist9yrs exp

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Protein rich diet is definitely good for body. Your Daily food intake should ideally consist of ? a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts ? Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain. 

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