To all beginners, while sweating out in the gym is considered to be the most significant part of your workout, that’s not only enough to achieve your dream body what you require is a healthy diet plan which will be followed only after making a proper gym diet chart.
The main objective of creating a such chart will not just only compel you to be disciplined but also will feed your subconscious mind as to when to eat, what to eat, and how much to eat.
Those who are focusing on building body, weight gain, and weight loss. Such gym diet charts will help them target their calories efficiently.
FOLLOW THESE GOLDEN SIX MEALS A DAY PLAN
The human body works systematically and therefore there is a proper process to keep fueling them by consuming proper nutrients at different intervals. In this article, you will find an effective gym diet chart that will direct you on what to eat and when to eat.
BREAKFAST
the term breakfast means breaking the fast after the fasting of 12 hours. When you wake up in the morning first get yourself with detox water, it could be anything like warm water, lemon honey water, cumin water, etc. detoxifying helps release all the unwanted substances from your body.
When you are breaking the fast you must consume carbohydrates it can be anything whether simple or complex. Why carbohydrates? Because carbs are the primary source of energy and that’s what you need when rising from the fasting of 12 hours.
The types of food that you must consume are given in the below gym diet chart.
MORNING SNACK
The period of morning snack is between 9:30 am to 10:30 am. During this period consume a majority of fruits, coconut water, soaked dry fruits, some seeds, etc. you should always include this in your gym diet plan.
Why you cannot include it with your breakfast? this is because in breakfast you are consuming complex carbs which take time to digest. Therefore, including fruits might result in improper digestion. Further, take the supervision of below gym diet chart.
LUNCH
Lunch is consumed after noon, during this interval, you must include all three macronutrients but the intake of protein must be high. This is because the body requires extra energy to break down proteins due to which the body burns out the calories and fats.
You can add chapatis, pulses, green veggies, brown rice, tofu, paneer, soybeans, chicken, meat, salmon, etc. to your gym diet chart.
EVENING SNACK
Again, the evening snack must be light and easily digestible. What is the requirement for an evening snack? Evening snack helps get you those remaining food that you cannot include in your lunch like almonds, walnuts, pumpkin seeds, sunflower seeds, etc. which are high in omega 3 which is a healthy fat and brain-friendly. They have their benefits and the best time is the evening.
DINNER
The dinner must be consumed between 7 pm to 8 pm. Again, you can include all three macronutrients but in less quantity, because it is beneficial for digestion. Consumption of a high amount of fibres will lead to good digestion.
SNACK
This interval is optional you can snack around at 10:30 pm. You must include these in your gym diet chart like buttermilk, warm water, watermelon, or any seasonal fruit.
PROCESSED FOOD ACA TS AS BANE IN YOUR GYM DIET CHART
Processed foods are something that acts as a bane to your health and does not lead to a healthy lifestyle therefore you must exclude them from your lifestyle no matter how much watery your favourite cookies or potato chips look. These are high in calories, and nutrient-poor, contributing to poor health, etc. therefore stay away from packaged food and junk food.
FOOD TO INCLUDE AND EXCLUDE FROM YOUR GYM DIET CHART
Following are certain food that needs to be excluded from your gym diet chart:
What to Exclude
REFINED SUGAR
Refined sugar increases the risk of obesity, type two diabetes, heart problems, fatty liver disease, high blood pressure, and causes inflammation. Instead, add nutrients that provide natural sugar like fruits.
LOW-FAT FOODS
These foods are very good at creating the illusion that you are not consuming many calories. Studies have shown that people start to consume more after getting to know that they are consuming fewer calories. Most of the food industry reduces natural ingredients and replaces them with chemicals which makes them unhealthy.
ALCOHOL
Most of the high calories are founded in alcohol. Alcohol contains calories of around two thousand which makes them a bad nutrient.
WHOLE MILK
Whole milk might not be a good option for a healthy lifestyle and therefore excluded from your gym diet chart because there is a high amount of cholesterol found which results in weight gain.
What to Include
JAGGERY
Substitute refined sugar with jaggery, the consumption of jaggery once a day helps build your immune system strong and even purifies the blood. Jaggery is also best for those who suffer from mood swings. It releases anxiety and hypertension.
FLAXSEED/CHIA SEEDS
Flaxseed/Chia Seeds are healthy fats rich in omega 3 fatty acids and amino acids, these foods are brain-friendly and carry anti-inflammatory properties. Including them in your daily gym diet chart will give you the best results.
SOAKED NUTS
Nuts have amazing properties like anti-inflammatory properties. It contains essential vitamins and minerals which are effective for your skin, hair, and other organs.