Please suggest me food meal plan for gaining muscle ,i am trying to gain muscle and reduce fat.
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Hi, initially you can not see weight loss as losing fat and gaining weight goes hand in hand. Its better to have small and frequent meals and It is a 6 meal pattern where you will have breakfast, mid-morning snack, lunch, evening snack, Dinner and bed time snack. Include high fibre foods like whole grains, legumes and pulses, vegetables, fruits and skimmed milk, lean meat, skin out chicken, fish, salads, beverages like green tea, lemon tea, buttermilk. Avoid refined carbohydrates, oily and fried foods, butter, ghee, red meat, junk food, carbonated beverages. Reduce the carbohydrate content and increase the protein in a healthy way. It's better to employ a protein snack after workout such as sprouts, egg white, oats porridge, quinoa porridge, ragi porridge and green tea to keep you away from stress too. Stay hydrated all the time and take stairs instead of lift. Give a gap of 2 hours between dinner and sleep and start walking, brisk walk if possible (apart from gym workout) 2 km a day initially and increase 1 km every week. Use honey and lemon in the morning which boosts your immunity and metabolism. In a healthy way you can reduce 2 kg body fat per month.
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