I have started gym before 1 month. Please suggest me diet for well muscles built and weight gain.
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Hi lybrate-user You have two options – either gain weight by munching on unhealthy foods like fries, chips and other junk, a sure shot way to create future health problems like hypertension, heart disease and diabetes or you can gain weight in a healthy controlled manner. According to experts, gradual weight gain is always advisable and an increase in 500 kcal per day can result in a 0.5 kg per week increase in one’s body weight. I recommends the following basic principles to keep in mind if you wish to gain weight in a healthy way: Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Carbs are needed to gain weight but include healthier options like banana, potato, mango, whole grains, rice, etc. Instead of sugar-rich foods, chocolates and other junk foods. In order to increase your muscle mass, it is essential to do weight training 4-5 times a week for an hour. You can vary the intensity depending on your capacity. Consume protein-rich foods after you workout to increase muscle mass and eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk foods like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass which is not the right way to go about.
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You need to take High Protein Diet such as meat, pulses, milk, chicken, etc. Avoid eating outside junk food as it leads to unwanted fat deposition in body. Drink a lot of water. Just follow this small steps in your routine, you will definitely feel changes. Still if you have any queries, please let me know. Take care. :)
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