For workout visit: Exersice
Core Principles
- Calorie deficit → Eat fewer calories than you burn, but not too low (to avoid muscle loss).
- High protein → Supports muscle growth and recovery. (~1.6–2.2g per kg body weight).
- Complex carbs & fiber → Fuel workouts, keep you full, avoid crashes.
- Healthy fats → Support hormones and satiety. (~20–30% of total calories).
- Hydration → At least 3–4L water/day.
- Limit sugar, processed foods, alcohol, and fried foods → They make fat loss harder.
Diet Plan
Morning(Fast/Fed Cardio Option)
- Upon Waking:500ml water + black coffee/green tea (optional, boosts metabolism).
Breakfast (High-protein start)
- 4 egg whites + 2 whole eggs (scrambled/boiled)
- ½ cup oats with chia seeds & berries
- 1 tbsp natural peanut butter or almonds
Mid-Morning Snack
- Greek yogurt (unsweetened) or cottage cheese.
- A handful of mixed nuts (10–12 almonds or walnuts)
Lunch
- 150–200g grilled chicken/fish/lean tofu
- 1 cup quinoa/brown rice/sweet potato
- Large serving of steamed/roasted vegetables (broccoli, spinach, zucchini)
- Olive oil or avocado (1 tbsp)
Dinner
- 150–200g lean protein (chicken breast, turkey, fish, or paneer if vegetarian)
- 1 big plate of salad (greens + cucumber + tomato + olive oil + lemon)
- Steamed veggies