I'm a vegetarian and I workout for an hour everyday, 6 days a weak. However, being skinny, I'm not able to gain weight. I also cycle an average of 40 km weekly. What diet should I follow? I'm tired of eating boiled eggs.
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Hi, Include foods like whole grain cereals, legumes and pulses, vegetables, fruits, Whole milk and other dairy products, egg. Avoid refined flour, red meat, oily and fat foods, junk food, sugary foods, alcohol, butter, ghee. Stay hydrated all the time. For your post workout meal include oats with milk, paneer, egg sandwich, sprouts, quinoa porridge as they all are high in protein. Consider taking olive oil/rice bran oil/canola oil, almonds, raisins, dry dates, green tea, flax seeds, walnuts, peanuts as they help you relieve your stress and build up strength and immunity. You can go with any one of the above according to your wish list. Its better a take a pre-workout snack which consists of carbohydrate, it can be a fruit, a breakfast cereal in a limited quantity, milkshake without excess sugar. It is not necessary that you have to stick to the same regime, you can change it accordingly but you have to see that the options are healthy and mind your portions.
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Here you are doing proper exercise. Physical activity will increase your energy need, here I don't know about your life style and daily food intake, if you want weight gain then you have to increase the energy intake. Before your exercise you have to take easily digestible energy and protein rich foods (Fruits milk shakes, Mix nuts milk shakes, home made protein bars etc) and after exercise also you have to take foods with good source of protein. Apart from protein you have to take enough amount of carbohydrate and adequate fat. Don't stick with a particular type of foods, that will make you deficient in some nutrients. Take all different colored vegetables and fruits, take all verities of cereals and millets, also try to include different nuts. Make a proper plan for your normal day and make proper timing for exercise and food intake, in between food intake maintain minimum 2.5 hrs and maximum 3 hrs of gap and include all verities of food. Per day take at least 2.5 to 3 liter of water. Without your complete dietary and life style recall it is difficult to give a personalized plan. Plan your self and increase the food consumption in a healthy way and be regular in exercise and you will get weight gain.
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