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Final words:

As you all know Indian diet is considered to be the most difficult diet to follow in terms of weight loss and fat loss, but do you know a simple Indian diet with daal chapati can help you fat loss. I have seen lot of people and specially housewife who are struggle to weight loss and follow different dieting patterns like intermediate fasting, keto diet,general motor diet, extreme low carbs diet. it may help you to loss weight but not in a healthy way, a healthy weight loss should be shed 1 kg fat every week.

Second thing I have seen in gym people are not doing there exercises properly, they are talking to someone in between exercise sessions and or watching girls and do other stuffs, not every individuals is joining gym for the purpose of weight loss and fat loss, some are join for spending there time in gym and looking for business client and other activities, some join for short period of time.
Moreover intensity is matter when you are doing your exercise for example if your are doing cardio activity for 15 minutes only you will not get all benefits of cardio exercise because you don't know that cardio session start after 15 minutes when you body start burning fat and deliver oxygen rich blood and proper supply of nutrition to your body, when next time you do any cardio activity, do at least 1 hour for best results.


Third thing as a dietitian I have seen my clients not follow the diet plans  I have recommended them, they said they don't have the time for meals and they are busy in meetings, they choose only simple foods like bread and butter and upma, daal chapati that are easy to serve and Ready to eat meals, I understand Indian lifestyle is not healthy in anyways because of daal Bhati churma parties and and drinks parties and late night heavy dinners.

Moreover the biggest problem with People that they are vegetarians and they ask me I want to start bodybuilding and make me high protein diet plan for muscle building, now the question is how I can make high protein diet plan for them with pure vegetarians who are not taking any signal eggs and meat products, When I ask them to start whey protein supplements if your goal is only muscle building. For Beginners muscle builders  who have been workout with weight for 1-2 month,I will putting them on whey protein supplements and suggest them regularly exercise at least 3 months after that I will increase the protein requirement, this the simple strategy once you make load on muscle and learn all the techniques of weight lifting, I will start with basic supplement such as whey protein and casein protein and bcaa etc. These supplements are considered safe in term of muscle repair and stamina and boost confidence while lifting heavy weights.

Now I will come to the point do you know if your requirement is 1800 calories per day your total energy expenditure and you are eating more than your  total energy expenditure your intake is 2200 calories per day, it means you are eating 400 calories more than your total daily calories intake. You will definitely gain weight and fat.

Just simple trick can solve the daily intake when you workout for 1 hour daily approx 400 calories you burn from exercise and your dietitian cut 200 calories from total energy expenditure which is 1600 daily calories and 400 calories you burn from workout. So approx 600 calories you burn daily which is perfect for weight loss.

Low carbs diet and high protein 1500 calorie Non-Veg nutrition plan for healthy weight loss?

• Wake up 7 am in the morning

• Meal early morning-one cup of green coffee+1 table  spoon flex seeds

• Meal-breakfast-oats bran serving 80gm+2 whole egg boiled+non fat milk 200 ml +ALA one capsule

• Mid meal-one cup of green coffee+4 walnuts +10 almonds

• Meal afternoon-Brown rice 60gm+chicken breast 150gm +green vegetable any +green leafy salad 80gm+Greek yogurt 100gm +1 capsule glutamine

• Meal-Evening-pre workout - one cup green coffee+1 banana medium Note-- (take green coffee before 5 minutes of workout and half an hour before of exercise)

• Workout at gym  do for only 1 hour to 1.5 hour only with good intensity levels and cardio.

• Meal-post workout-2 whole egg boiled +3 eggs white boiled / whey scoop serving 30gm with water+ glucose 1 table spoon

• Meal dinner-tuna fish/chicken breast 100gm-150gm with brown rice 50gm+vegetable salad or option kidney beans boiled 100gm +5 eggs white boiled +1 whole egg boiled +green vegetable salad

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Vikas yadav dietitian golds gym Jaipur

Do you know that your body produce glucose, amino acids and ketones, when you do aerobic activity the energy pathway process is carbs protein fats and your body uses these three fuels as a energy source during cardio activity,same in ketosis when you eat only fat and your body need energy to survive and this is the simple science your body start using fat as a energy source and make ketones in your body.

Two types of keto diets:

• Vegan keto diet

• Non vegan ketogenic diet

Difference between both the ketones diet ,vegan only eats vegetables curd and paneer and high fat butter and peanut butter and cheese  is the main source of protein for vegans green leafy Vegetables and milk products and dairy ,but most of the vegetarian are lack of protein, if you are lack of protein in your keto diet you can shift to whey protein nutrition supplement. In non vegan you will get both protein and fats in good amounts sources are include red meat, chicken, turkey, fishes, whole eggs, brown eggs, cottage cheese.


My final words whichever keto diet you follow for fat loss reduction the main principle how you can apply the carbs protein and fat percentage and how to make your proper keto diet plan and workout plan for best results. 

Just keep in mind the ratio of macro nutrients carbohydrates protein fats are the following:

• Carbs-5%

• Fats-70%

• Protein-20%

Before starting ketogenic diet understand the keto program carefully and read all the terms and condition for keto diet because if you jump to keto diet you may have feel some side effects like nausea, feel depressed and anxiety and low blood glucose levels etc.

Caution don't take keto diet if you have sleep problems and getting any psychiatrist treatment for bipolar disorder and manic depression, always tell your doctor and before starting any diet and program for weight loss.

Here is Keto diet meal plan 1400-1500 cal for weight loss:

• Meal-Morning one cup of green coffee +15 almonds+5-8 walnut.

• Meal-Breakfast--butter 30 gm  5 whole egg scrambled +1 cucumber large.

• Meal- Lunch-100-150 gm piece of paneer+curd 200 gm +4 whole egg boiled +1 cucumber large+sprouted beans 35 gm-40 gm.

• Meal Evening -one cup of green coffee+15-20 almonds.

• Meal-Pre-workout-one scoop of whey protein before 1.5 hour of exercise.

• Workout time-7:00 am--to 8:00 am.

• Meal post workout-whey scoop 30 gm with water.

• Meal- dinner have 150 gm piece of paneer cook with butter 30 gm+1 whole Egg scrambled and added all green leafy vegetables.

Note-have vegetables include with every meals. Drink at least 5 liters of water including a good multivitamin like centrum and do some workout with combination of strength and cardio and functional activity  for fast results.

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In this post we will tell you how you can make your Fat Loss Shake at home and healthy smoothies for weight loss.

If you are not losing weight properly, they can lose weight by adopting this fat loss shake. The recipe to make this shake is very easy. It gives you lower carbohydrate and high protein and low fat and nutrition! You can take this after exercise to recover the muscle mass. Secondly, it helps your body to do detoxification.

If your goal is just fat loss you must deficit your daily calories intake from your total energy expenditure and exercise regularly cardio and strength activity to get the best weight loss and fat loss results.

Blueberries fat loss shake smoothie

Boost your body metabolism with morning fat loss shake recipe

Ingredients 

• Take 1/2 cup cool frozen blueberries
• Add some fruit and nuts milk or almonds
• 2 table spoon of flex seeds
• 1 scoop of plant base protein powder
• Add some cup of spinach

Nutrition information per serving

• (calories-273.5)
• Carbs -28gm
• Fat -6.8gm
• Protein -25gm
• Fiber -8gm
• Sugar-8.5gm

Take this fat loss shake recipe in the morning detox your body and it rich in high fiber and antioxidant berries and good amount of zinc and other trace minerals with good amount for protein for healthy fat Loss.

Creamy coffee chocolate smoothie

If you are coffee lover then you will love this coffee chocolate smothie. This coffee shake give you great taste and help you to achieve your fitness goal fast and easy take two time a day in the afternoon and post workout for best results.

Nutrition information per serving

• Calories - 280
• Carbs - 44gm
• Protein-24gm
• Fat- 8.8gm
• Fiber-8gm
• Sugar-15gm

Ingredients

• Take 1/2 cup of oats bran high fiber
• Add one medium size banana
• Take 200 ml skimmed non fat milk
• Add 1 table spoon of honey for natural sugar
• 1 table spoon of coffee powder
• Add 1 table spoon of peanut butter
• Half scoop of whey protein powder.

Your tasty smoothie weight loss shake is ready to drink.

Lime green veg smoothie meal replacement shake

If you are looking for low calories shake then this shake is full of high fiber and minerals which help to reduce your craving and easy to made at home for weight loss.

Nutrition information per serving

• Calories - 68
• Carbs - 11gm
• Protein-2.8gm
• Fat-15 gm
• Fiber-5gm
• Sugar-4gm

Ingredients 

• Take one ripped banana small
• 1/2 cup of spinach added
• Take one carrot chopped
• Add One tea spoon ginger
• Add one table spoon lime juice
• Add 250 ml water 9 ounces
• Add some ice cubes.

Now your shake ready with all the ingredients for fat loss high fiber and full of zinc and other minerals.

Papaya green rich smoothies

If your looking for healthy smoothies with digestive enzymes and high fiber low calories  this will help you to achieve your goal.

Nutrition information per serving

• Calories 215.7
• Protein-20 gm
• Carbs-24gm
• Fats-3.5gm
• Fiber-11gm

How to make papaya green smoothie

• Take 1 cup of 15 pieces of papaya
• Add 1/2 cup spinach and 1 table spoon flex seeds.
• Add 8 ounces of milk non fat 1 percent only
• Add 100 ml of water and 100 ml of milk if you high fat milk
• Add green kale leaves 1/2 cup
• Add some ice cubes
• Add half scoop plant based protein

Apple high protein whey smoothie

Nutrition information per serving

• Calories 269
• Protein-18.4
• Carbohydrates-37gm
• Fat-5.3gm
• Sugar-8gm
• Fiber-5.6gm

Healthy Apple shake with whey protein and nuts and almonds ingredient to boost your workout energy. Take before your workout prior to one hour of exercise.

How to make apple smoothie shake-

Ingredients

• Take 1 medium size apple and crush it
• Add low fat milk 8 ounces
• Add one table spoon of honey
• Add one table spoon of cinnamon powder
• Add 1 table spoon flex seeds
• Take one scoop of whey protein serving 16 gm only
• Add some coffee powder to boost your workout energy
• Add some ice cubes

Your shake is ready to drink to give you all benefits.

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How to gain weight -How To Make Your Weight Gainer shake At Home?

If you are skinny (Ectomorph) and have made every effort to increase your weight, then there may be many reasons behind it why you are not getting good results. May be you not work out properly spend more time one hour in the gym and doing cardio activities on daily basis you must know your body type is not design for cardio if your goal is gaining weight you must avoid the cardio exercises! Moreover you are not following the proper diet plan and post workout meals after exercise. You should know what you need to take in your post workout meal which help you increase your strength and prevent muscle breakdown and increase your growth hormone and testosterone levels.


On the other hand I've seen a lot of people take the whey protein shake after workout within 5 minutes of exercise, that the biggest mistake most of the people do in gyms. Do you know when you exercise your body release hormones such as human growth hormone (HGH) and happy hormone serotonin dopamine. So next time when you take whey protein after post exercise make a gap of at least half an hour after exercise session.



I've seen a lot of people take the whey protein shake after the gym. Even after taking protein they are not able to grow there muscles. The main reason for this you should not take only proteins after the workout. You should know that after taking only whey after the gym will not give you any benefits and results because protein change into gluconeogensis (it works as energy source in your body ) unless you add some simple Carbs with whey protein, do you know it's say protein taken with carbs it's better than protein take alone. When the next time you take whey protein, do not forget to take carbohydrates with whey protein So that proteins covert into amino acids and carbohydrates work as glucose and give you instant benefits in muscle building.


Here we will give you the recipe of how to make your own weight gainer shake at home without spending money on expensive weight gainers that make you fat and give you side effects like gastric bloating,stomach upset and loose motion.

What to eat to gain weight this simple weight gain shake recipe will gain your weight in 1 month up to 5kg to 6 kg.

Weight gainer shake recipe-weight gain foods?

• Take 1-2 banana large and mash it properly in grinder.

• After the banana mash properly add 60 gm - 70 gm of oats serving about 1/2 cup and add some almonds 8-10.

• Now add 2 table spoon of peanut butter and glass of low fat milk 250 ml-300 ml without sugar.

• Add whey protein 1 full scoop and add 100 ml of water for proper mixing the ingredients.

• Last mix all the ingredients in the jar of grinder for 3- 5 minutes.

• Your weight gainer shake is ready to drink with the quality nutrients of carbs protein fats.

Nutrition value of weight gainer per 350ml

• Carbs-108gm (66%)

• Protein-45gm (25%)

• Fats-28gm (19%)

My final words do not spend money expensive  weight gainer best thing you make your mass gainer shake at home with the help of whey protein and that help you to gain weight fast and prevent muscle breakdown and give you sustain energy for proper anabolism of body.on the other hand whey protein is far good in compare to weight gainer brand because it give you more protein and less sugar and make any weight gainer recipe with the help whey protein supplements.