Many women in India have entered the world of body building in the recent times. The myth that women need to confine themselves to household work has been broken and there are no more shackles that stop a women from not doing what she wants to.
A common problem faced by women everywhere is underweight. In order to gain weight and get into shape, a proper nutrient rich diet is required time to time.
Below is a 6 time meal diet plan for women to gain weight.
Whole Grain Cereals With Apple
Cereals and cereal products are important sources of energy, carbohydrates, proteins, fibres, vitamin E, a bit of vitamin B, sodium, magnesium, zinc and also other micro nutrients.
3 Egg Whites and 1 Whole Egg
Walnuts, Almonds, Cashews and Peanuts etc. are nutrient rich food that contribute to a very healthy diet.
Chicken breasts are one of the best source of lean protein.
Brown Rice or Pasta
Brown rice is a good source of protein, fiber, vitamins and minerals. This is because the outer bran casing, which makes the rice look brown, is not removed. As brown rice digests slowly, it can be considered a steady and long-lasting energy source in bodybuilding.
Pasta is composed of semolina flour and water. Two ounces of uncooked pasta provides 8 grams of protein, 1 gm of fat and 42 grams of carbohydrates.
2 Slice of Whole Grain Bread with 1 Spoon Peanut Butter
Bread made with 100% whole wheat flour has more naturally occurring B vitamins and fiber. Some forms of whole wheat bread, especially sprouted grain varieties, contain greater amounts of muscle-supporting protein.
Each 2 table spoon serving of peanut butter contains more than 8 gm protein, nearly 2 gm dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micro milligrams of folate, 188 calories and 3 grams of sugars. The fat content is 16 grams per serving which makes peanut butter the best cost effective food available in body building.
3 Egg Whites
Protein Drink with Milk
Women should have 25 grams of fiber per day, while men should ingest 38 grams of fiber daily. Bananas help provide a good dose of those daily recommendations
Fish or Tuna
Fish has low fat, low calories and is a great source of Omega-3 fatty acids
Broccoli is the best of low carbohydrate vegetables and contains Vitamin C, calcium, folate, iron, fiber, potassium, and Vitamin K
Large Garden Salad
Most veggies have just 25 calories per 1/2-cup serving and are packed with vitamins and minerals. So a salad is always a good choice to be added.
Drink 10–12 glasses of water without fail and get 7–8 hours sleep daily.
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The above article is originally posted on Svasth, a publication that provides diet plans for body building men and women with different fitness goals.