I am want 6 packs body I am doing exercise for fit body I need food chart. So please give instructions.

Question

Apart from workouts and exercise...
* Start by eating 3 meals and 2-3 snacks per day.
* Set an alarm to remind you to eat if you are not experiencing regular hunger cues or have a hard time remembering to eat.
* Try to include more nutritious energy-dense foods such as: nuts and nut butters, dried fruits, cheese, goranola bars, and avocados. * Try nutrition supplement drinks like Ensure Plus, Boost Plus, Equate Plus (Walmart brand), Carnation Instant Breakfast or regular milkshakes.
* Make sure to eat protein with each meal and snack. Foods high in protein include eggs, milk, yogurt, cheese, meat, poultry, fish, dried peas and beans, nuts, and nut butters.
* Add gravy, cream sauces or cheese sauces to meats or vegetables. * Add oils or butter to cooked vegetables, grains, or protein. * Use whole or 2% milk in place of water or skim milk in drinks, snacks, and in cooking. * Use regular/full fat condiments like mayonnaise, sour cream, and salad dressings

Neetha Dilip · Accepted Answer

Apart from workouts and exercise...
* Start by eating 3 meals and 2-3 snacks per day.
* Set an alarm to remind you to eat if you are not experiencing regular hunger cues or have a hard time remembering to eat.
* Try to include more nutritious energy-dense foods such as: nuts and nut butters, dried fruits, cheese, goranola bars, and avocados. * Try nutrition supplement drinks like Ensure Plus, Boost Plus, Equate Plus (Walmart brand), Carnation Instant Breakfast or regular milkshakes.
* Make sure to eat protein with each meal and snack. Foods high in protein include eggs, milk, yogurt, cheese, meat, poultry, fish, dried peas and beans, nuts, and nut butters.
* Add gravy, cream sauces or cheese sauces to meats or vegetables. * Add oils or butter to cooked vegetables, grains, or protein. * Use whole or 2% milk in place of water or skim milk in drinks, snacks, and in cooking. * Use regular/full fat condiments like mayonnaise, sour cream, and salad dressings

Rohini Mondal · Answer

Hello Lybrate user, First of all I would like to tell you that for six packs, you need to do those exercises which will help you abs muscles grow. For diet, along with a low carbohydrate diet you need to incorporate more proteins. Now proteins can be of animal source or vegetable source, so which one to choose. If you are a vegetarian, I would suggest you to take as much as pulses, soy bean & its products, milk & milk products as you can. At least, two protein rich meals will be mandatory for you. Also keep in mind not to over do it. 1 cup (or med. Bowl) thick (consistency) daal (pulse) in breakfast and lunch is enough along with either paneer or soy bean curry. Also, milk intake 2 a day (not necessarily full cream, it can be single toned also). Milk can be taken in form of shakes as well, specially in the morning, banana n milk shake and/or milk and badaam (includes pista, almonds, walnuts & cashew, no peanuts), strawberry milk shake, or just buttermilk. Also you should keep a watch on your fibre intake so that you do not get constipated (due to increased protein intake). If you are a non-vegetarian I would suggest you to include animal protein in a healthy way. Like, chicken should be sauteed and/or soup and/or baked and/or boiled (instead of curry), choose chapatti in place of rice, and if you have to choose rice then go for parboiled rice and try to have chapatti and rice combined meal. Totally avoid fried and/or deep fried foods, refined food stuffs (specially wheat flour products). Keep your body hydrated and follow the basic rules of exercise sincerely (like drinking any carbohydrate rich drink or food stuff 30 mins before and after exercise, drinking only water while workout, etc). I hope this will be helpful to you. Thank you. Have a nice day!