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5 Scientific Reasons You are not Losing Weight | Dieting Mistakes

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5 Scientific Reasons You are not Losing Weight | Dieting Mistakes

Dieting Mistakes When you are on lose weight diet plan, your body fights back.

You may be able to lose quite a lot of weight at first, without much effort. However, weight loss may slow down or stop altogether after a while.

Some common diet mistakes that can ruin the best-laid weight loss plans and gym routines.

5 Scientific Reasons You are Not Losing Weight| Dieting Mistakes

it’s been a long time that you have been eating all healthy but the numbers on the scale are just not responding in a positive way. Losing weight is no rocket science. But if you don’t do it the right way, it can become a frustrating journey.

 

  1. You’re Not Keeping Track of What You’re Eating
  2. You’re Not Eating Enough Protein
  3. You’re Eating Too Many Calories
  4. You’re Not Lifting Weights
  5. You’re Still Drinking Sugar

1. You’re Not Keeping Track of What You’re Eating

Many Peoples are not keeping track of what they eat and how much should they eat? our body can digest only the required amount of calories and rest will get store somewhere in the body, as days go on the un-necessary food requirement will convert it fat and store as a fit.

2. You’re Not Eating Enough Protein

Eating protein at 25–30% of calories can boost metabolism by 80–100 calories per day and make you automatically eat several hundred fewer calories per day. Protein is the single most important nutrient for losing weight.

3. You’re Eating Too Many Calories

A large number of people who have trouble losing weight are simply eating too many calories. You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount, If you are not losing weight, you should try weighing your foods and tracking your calories for a while.

Pick calories from the right source like fruits & veggies. “Avoid the calories from refined carbs and processed foods,”

4. You’re Not Lifting Weights

One of the most important things you can do when losing weight is to do some form of resistance training, such as lifting weights.

Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular.

5. You’re Still Drinking Sugar

This isn’t only true of sugary drinks like Coke and Pepsi — it also applies to “healthier” beverages like Vitaminwater, which are also loaded with sugar.

Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of the whole fruit.

 

Food to be AVOIDED / LIMITED to boost testosterone for Muscles Gain

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Food to be AVOIDED / LIMITED to boost testosterone for Muscles Gain

What is Testosterone?

Testosterone is one of the major sex hormones in the body. Although men produce more testosterone, it is an important hormone for women as well. Testosterone promotes an increase in muscle mass, bone mass, body hair, and influences reproduction.

Food to be AVOIDED / LIMITED to boost testosterone for Muscles Gain

You need to avoid/limit this Food product to boost your testosterone level

1. Soy products

Soy foods, such as tofu, edamame, and soy protein isolates, contain phytoestrogens. These compounds are physically similar to the estrogen in the body and function in a similar way.

A study in the journal German Medical Science notes that although scientists have carried out a lot of research into soy, they still do not understand it fully.

The paper notes that many studies have not found a connection between eating soy products and altered serum testosterone or estrogen levels. However, another study showed that breast tenderness and estrogen concentrations returned to normal after a man stopped using soy.

2. Dairy products

Many people looking to raise their testosterone levels might choose to avoid dairy products. This may be because some cow’s milk contains synthetic or natural hormones, which might affect a person’s testosterone
Also, the animal feed may contain soy, which could increase the levels of estrogen in the cow’s milk.

3. Alcohol

Anyone with concerns about their testosterone levels might also consider giving up or limiting drinking alcohol. This may be especially true for males.

While some studies have found evidence that a small amount of alcohol increases testosterone levels in men, this is generally not the case. As a study posted to Current Drug Abuse Review notes, heavy drinking or regular drinking over long periods causes a decrease of testosterone in males.

4. Mint

Peppermint and spearmint may make a calming tea,
but the menthol in mint may reduce testosterone levels.

5. Bread, pastries, and desserts

A study in the journal Nutrients linked a diet high in bread, pastries, and other desserts to low total testosterone levels in Taiwanese men.

Additional factors included high dairy consumption, eating out regularly, and not eating enough dark green vegetables. According to the article, these men also had decreased muscle mass and increased body fat.

6. Licorice root

A study in Integrative Medicine Research notes that licorice root can reduce testosterone in healthy women during the menstrual cycles.

Testosterone Booster Food for Muscles Gain 2019 Updated

Non-Vegetarian food to boost testosterone levels

1. Egg yolks

The saturated fat, omega-3s, vitamin D, cholesterol and protein in eggs are all vital for testosterone production.

Boiled eggs gain weight or weight loss

2. Shellfish

3. Tuna

4. Red Meat

Vegetarian food to boost testosterone levels

1. Ginger

People have used ginger for medicinal and culinary purposes for centuries. Modern research indicates that this root may improve fertility in men.

ginger may hep in increasing testosterone levels & improe male fertility
ginger may hep in increasing testosterone levels & improe male fertility

2. Pomegranate

The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant levels may support heart health and stress reduction.

Sixty healthy participants drank pure pomegranate juice for 14 days, and researchers tested the levels of testosterone in their saliva three times a day.

Pomegranate Juice testosterone booster food
Pomegranate Juice (2019)

At the end of the study period, both male and female participants displayed an average 24 percent increase in salivary testosterone levels. They also experienced improvements in mood and blood pressure.

3. Honey

Honey Known as nature’s healer, honey contains boron, a mineral associated with high testosterone levels, and nitric oxide, which opens up blood vessels to improve the strength of your erection.

"<yoastmark

 

4. Cabbage

Cabbage Loaded with vitamins and minerals, cabbage contains indole-3- carbinol, which reduces levels of the female hormone estrogen, making testosterone more effective.

5. Bananas

The bromelain enzyme in bananas helps boost testosterone levels. And it’s a slow-release energy source too… perfect for a night of passion.

banana to gain weight

 

How to remove excess fat from the body?

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How to remove excess fat from the body?

How to remove excess fat from the body???

The individual should be able to control the excess of his/her body fat. So if you don’t have any idea that How you reduce the weight loss?

Firstly, here are some tips for you to stay healthy and slim-trim to enjoy your time with your family.

We go through the three main courses of eating time period every day to lose some weight.

1. For Breakfast –

Try to eat healthy like – fruits, drink milk or juice, Dry Fruits to improve your metabolism. Health and fitness will help you to prevent from diseases and satisfactory health resulting in health care.

2. For Lunch –

Every person should eat healthily and drink purified water. For Lunch light lunch should be taken for a healthy diet. Eat two chapatis with vegetable, a little amount of curd or salad of green vegetables. Drink lemon juice.

3. For Dinner –

Dinner is opposite to Lunch. Eat a salad, one chapati with vegetables.

Make sure you follow all the instructions and do maintain your own health care. Thank you for reading?.

 

Here are some more fat-burning tips blogs post that you need to learn now

Want to Get Rid of love handles? Avoid 5 Foods If You Want FLAT Belly

Here are a diet meal plan for the people how to want to gain weight

Diet Plan to GAIN WEIGHT | Meal 01 – bodybuilding tips

Diet plan to gain weight, Full Day diet | Meal 02

Diet plan to gain weight, Full Day diet | Meal 03

 

Keep visiting www.yourgymguides.com

which food contains the most protein

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which food contains the most protein

Which food contains the most protein Then more protein than chicken? in these 5 things, which is beneficial for health??

Friends, you are very welcome in this post. Friends, as you know, protein is very important to keep our body always fit. And protein plays an important role in strengthening bones. That is why today we will tell you which food contains the most protein  about five such things in which a good amount of protein is found.

1.Peanut for protein?

The first name in this list is Peanut. You would be surprised to know that twenty-four grams of protein is found in 100 grams of groundnut. So if possible, eat peanuts once a day.

2. Cheese for Protein?

Paneer is another name in this list. It is worth noting that at least fifty grams of protein is found in 100 grams of cheese and it is very good for health. So you can also eat cheese.

3. Almonds for Protein

It is worth noting that about twenty to twenty five grams of protein is found in hundred grams of almonds. Anyway, consuming almonds is very beneficial for your body. If you want to soak almonds, you can also soak it.

4. Gram for Protein

Tell you that about twenty five grams of protein is found in hundred grams of gram. So, if possible, eat more gram. Yes, you can definitely eat black gram or roasted gram as well.

5. Rajma ( Beans )

Please tell, twenty-five grams of protein is found in hundred grams of Rajma. In this case, you can also consume rajma by boiling or making its vegetable. It proves to be very beneficial for your body.

if you are athletic and need more amount of protein you can make use of protein supplement, here we have written a blog post on

Best Whey Protein isolate to build muscle in india 2019

 

Contact me on INSTAGRAM :  Body_Beast_Workout you can DM (direct message) me about your fitness queries

 

25 Best Gym Tattoos Designs ideas of 2021 | Bodybuilding tattoo

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25 Best Gym Tattoos Designs ideas of 2021 | Bodybuilding tattoo

Gym Tattoos Designs ideas of 2021 Have you dedicated yourself to the fit lifestyle already? It’s all about getting a hot, bad-ass and tattooed body!

Gym Tattoos Designs ideas of 2021

Live, love, lift are the three words of the fit lifestyle, but getting tattooed is so evident we don’t have to say it loud! And, yes, tattoos help you not to give up.

Both fitness and tattoos are a commitment, so they are a perfect pair! Fitness tattoos are talking about your motivation, your passion and, sometimes, a reminder to never stop. Have you dedicated yourself to the fit lifestyle already? It’s all about getting a hot, badass and tattooed body! Fitness tattoos are connecting both body and mind, to help you achieve your goals and get the appearance you want. “For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”
Arnold Schwarzenegger

Here are 16 good looking Gym fitness tattoos for you

gym tattoos idea best gym tattoo for gym lovers dumbells tattoo pain is temporary tattoo body gym tattoos tattoo on biceps gym tattoo i love gym tattoo bodybuilding tattoo bodybuilding tattoo keep running fitness tattoo just lift tattoo life is being fit tattoo heart shape tattoo gym gym lover tattoo heart arrow tattoo gym tattoo design gym tattoo design gym body building tattoo tattoo ideas strength tattoos fitness tattoo  gym tattoos dumbbell tattoo bodybuilding tatto

best fitness tattoo Biceps tattoo

The best 7 Minute Workout for full body

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The best 7 Minute Workout for full body

What Is The 7 Minute Workout?

The 7 minute workout is a series of 12 exercises specifically ordered to alternate upper body, lower body, and your core. Alternating muscle groups in this manner allows sufficient time to recover without actually stopping your workout.

For example, if you are working you push-up first and at the end of 7 minute then you are giving rest to upper body while performing squats.

How To Do The 7 Minute Workout

The goal is to perform each exercise for 30  seconds, followed by a 10 second rest before beginning the next exercise. The routine is specifically ordered for maximum efficiency, and muscle recovery, so it’s recommended to use the following exercise order.

Exercise Order in Sequence  wise.

1. Jumping Jacks
2. Wall Sit
3. Push Up
4. Crunch
5. Step-Up
6. Squat
7. Triceps Dip
8. Plank
9. High Knees
10. Lunge
11. Push-Ups With Rotation
12. Side Plank

7 minute workout chart
7 minute workout chart

 

Here are videos of each workout how to perform this 7 minute workout

1. Jumping Jacks

How to do a perfect jumping jacks ?

  1. STEPS:
  2. Stand upright with your legs together, arms at your sides.
  3. Bend your knees slightly, and jump into the air.
  4. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  5. Jump back to starting position.
  6. Repeat.

2. Wall Sit

How to do a perfect Wall Sit Exercise ?

  1. Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.
  2.  Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
  3. Adjust your feet so your knees are directly above your ankles (rather than over your toes)

3. Push Up

How to do a perfect push-ups ?

4. Abs Crunch

How to do abs Crunch ?

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands behind your head so your thumbs are behind your ears. …
  3. Hold your elbows out to the sides but rounded slightly in.
  4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

5. Step-Up

How to do a Step Up ?

  1. To start, place your entire right foot onto the bench or chair.
  2. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  3. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.

6. Squat

How to do a perfect Squats for beginner?

7. Triceps Dip

How to do a perfect Triceps Dips?

  • Place your hands with shoulder width apart either on a stable chair or secured bench.
  • Slowly slide your butt from the front of the chair or bench and your legs must be stretched out in front of you.
  • Your arms must be straight and keep your elbows in a little bend position to retain tension on triceps and also off your elbow joints.
  • Gradually bend your elbows to lower your body towards the ground till your elbows attain about 90-degree angles. Ensure to keep your back in proximity to the bench.
  • On reaching the bottom of the dip movement, you must press down into the bench and straighten your elbows efficiently and must return to the starting position. It signifies the successful completion of one rep.
  • Place your shoulders down when you lower or raise your body. You can also modify this workout by bending your legs.

8. Plank

How to do abs planks ?

  1. Use a mat or towel to rest your knees on as you come to all fours.
  2. Step your hands out until you’re in a modified plank position, hands directly beneath your shoulders and elbows in.
  3. Engage your stomach and glutes, holding for 15 to 30 seconds.
  4. Perform three rounds of 15 to 30 second holds.

9. High Knees

 How to perform High knees exercises ?

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

10. Lunge

How to Do a Forward Lunge | Back to Basics with Holly Rilinger

  1. Stand with your feet shoulder-width apart and with a dumbbell in each hand.
  2. forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don’t travel over your toes.

11. Push-Ups With Rotation

How to do Push Ups with Rotation

12. Side Plank

How to Do a Perfect Side Plank | Abs Workout

  1. Start on your side with your feet together and one forearm directly below your shoulder.
  2. Contract your core and raise your hips until your body is in a straight line from head to feet.
  3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Biceps Workout for Big Arms Look Big with Super Bicep

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Biceps Workout for Big Arms Look Big with Super Bicep

Biceps Workout So you’re looking for bicep workouts to turn those noodles like arms into huge, ripped arms ? then you are in the right place.

Biceps workout may not be a major muscle to prepare but rather it is a significant muscle to prepare. You need to prepare both of our short heads and long heads of biceps. Solid Biceps offer solidarity to your arms and offer solidarity to put more loads.

Standing Barbell Curls : 

How to perform Standing Barbell Curls ?

As it sounds .  you need to Stand with your feet a little wider that shoulder width while holding a barbell with an open-faced grip at thigh level.  Tuck your elbows into your sides and slowly ‘curl’ the weight up stopping just before you hit your chest.  Remember to keep your elbows pinned to your sides, there should be very little or no movement in your upper arms or shoulders, all the movement comes from pivoting your elbow.

Standing Barbell Curls
Standing Barbell Curls

No of Sets : 3

No of Rep : 15 , 10 , 10

Preacher Curls :

How to perform Preacher Curls ?

This activity requires a minister twist station, which are exceptionally basic at exercise centers. It’s a slanted cushion that you set your arms on to disconnect your biceps (and keep you from swinging your arms). There’s no swindling with exercise, so you’re truly going to feel the siphon in your biceps from this one. Movement is like the above activities, with the exception of Preacher twists you’re plunking down. Be extra mindful so as not to over-expand when bringing down the weight, as there is danger of smothering your elbow joints on the off chance that you drop the weight too rapidly or over-broaden.

precher curl
preacher curl

No of Sets : 3

No of Rep : 15 , 10 , 10

SITTING CONCENTRATION CURL

dumbbell-concentration-curls-
CONCENTRATION CURL

No of Sets : 3

No of Rep : 20 , 15 , 10

How to Do ?

  1. Sitting on a bench , keep your legs as shown in picture.
  2. keep you working hand on you legs , Hold a weight dumbbell with working hand at some position.
  3. Now Slowly Left you hand up words to make preasure on you biceps.
  4. then slowly bring hand down.
  5. Repeat for the recommended amount of repetitions.

Hammer curl

biceps Hammer curl
Hammer curl

No of Sets : 3

No of Rep : 12 , 10 , 10

How to perform hammer curl ?

  1. First of all stand on your feet and grab a dumbbell in both of your hands.
  2. While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.
  3. wait for few seconds and repeat this workout again.

Cable Seated Curl

cable seated biceps curls
cable seated biceps curls

No of Sets : 3

No of Rep : 10 , 8 , 8

How to perform cable seated curl ?

  1. First of all sit straight on the cable machine with a bar attached to the machine.
  2. Now Grab a bar with your underhand and then slowly raise it up towards your shoulders and give tension to your biceps and wait for few seconds.
  3. Comeback to normal position and repeat this workout again.

Here are extra top biceps for better result

Boost Your Biceps Workouts With These 5 Exercises

5 Types of Biceps workout for Big Biceps

The 20 Best Moves for Your Biceps

4 simple steps to lose weight in 2 weeks

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4 simple steps to lose weight in 2 weeks

Here are 4 basic easy steps you need to follow if you really figured to lose weight, this 4 steps will surely help you in losing some  weight in just 2 weeks try it now

How to lose weight? Easy way to lose weight?

Many of you usually want to lose weight as soon as possible. but they don’t know how to lose weight faster so I m here with  4 simple steps to lose weight in just 2 weeks that if will follow correctly, you will surely see the weight loss result at the end of the 2 weeks.

So let’s get started with the step you need to follow to get the fit and perfect less weight body ( lean muscles )

Do you want to know how to lose weight in 2 weeks? It won’t be easy unless you are only very slightly over your target weight, but it is certainly possible. If you want to lose weight safely, you are much better off seeing these initial two weeks as the start of a consistent ongoing program. To give yourself the best chance of learning how to lose weight in 2 weeks, keep reading.

Step 1: Set a Goal to reduce so much weight this week

Setting realistic goals is vitally important in this situation. If you expect to lose too much weight, you could easily end up trying an extreme regimen that will be counterproductive. Magic cures don’t exist in weight loss, and it is critical not to overstretch and attempt too much. By following a realistic goal, such as, say, ten pounds lost, you can make a solid achievement.

set a goal then focus on that goal to achieve it.jpg
set a goal then focus on that goal to achieve it.jpg

Step 2: Keep track of Proper diet intake ( food you eat )

To practice a weight loss program properly, you will need to know your optimum calorie intake. Any time you are over this limit, you are setting yourself back, so make sure you know it, and make sure you stick to it rigidly.

white bread maida not good for diet plan
white bread maida not good for diet plan

 

banana as pre workout or post workout
banana as pre workout or post workout

Step 3: Get some time for your own body ( exercise )

Perform regular exercise. Although it is possible to lode weight pure by dieting, you will never achieve the sort of results in a short space of time that you will by including vigorous exercise. Aerobic workouts which burn fat are easily the most effective but do weight training as well if you want to. Your body will still burn calories, by exercising different muscle groups than usual. Be mentally prepared for the fact that you will need to do a lot of work to achieve much weight loss in two weeks!

proper exercise to lose weight
proper exercise to lose weight

Step 4: To lose weight close time target as two weeks

Make the most use of free time. If you have set yourself such a close time target as two weeks, taking advantage of every spare moment makes perfect sense. Exercising can be done during short breaks in an office routine, often without anyone even realizing you’re doing them. If you can find ways to regularly make positive use of normally nonproductive time, it will help you meet your target.

daily regular exercise to lose weight
daily regular exercise to lose weight

Learning how to lose weight in 2 weeks is simple enough – it is a combination of frugal eating and a consistent exercise program to help remove excess fat. Click the links below for some useful tips on fast weight loss

A circuit training exercise to lose weight

 

12 tips to help you lose weight on the 12-week plan

here is a website that will give you 12 tips to lose weight in 12 weeks try those too

 

Want to Get Rid of love handles? Avoid 5 Foods If You Want FLAT Belly

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Want to Get Rid of love handles? Avoid 5 Foods If You Want FLAT Belly

Want to Get Rid of love handles? If you want a FLAT tummy not a FAT tummy and you are trying to lose weight then you NEED to  avoid these 5 kinds of foods that while increase your belly fat and love handles!

SUMMER SEASON is the best time to loss not some, more of you weight and body fat, in summer season you can easily get rid of love handles.

The first thing you think of get rid of love handles when trying to see a loss in pounds is doing exercises and cardio exercises.

But there’s only so much exercise you can do to lose weight lower belly fat.

In fact, it would take hundreds of hours doing cardio workouts to lose a significant amount of weight.

The maximum result of weight loss comes from consumption healthy.

For you girls who loves consumption taste food , as I do, it would be had to loss weight.

Here are the best way to lose belly fat and get rid of love handles.

However, if you swap out these 5 processed foods for healthier choices, you’ll be able to begin lose belly fat very fast and quick fat loss process and feeling nice together with your new weight loss

1. Instant Ramen

un healthy processed packed food
unhealthy processed packed food

Instant ramen is probably the most unhealthy of the processed foods to choose from in wanting to stay healthy.

The sodium in one serving of instant ramen alone makes up 33% of your daily intake.

sodium is the ingredient  that makes your stomach so bloated and makes it hard to lose weight.

Eat instead: Whole grain pasta with seasonings: a favorite combo is sea salt, pepper, onion powder, and garlic powder.

2. Potato Chips

potato chips unhealthy processed food
potato chips unhealthy processed food

Potato chips are a combination of fried, oily empty carbs and unhealthy, over-the-top flavors.

Don’t even get me started on Pringles, which claim to be potato chips but are only 42% potato, leaving 58% of unhealthy additives.

In Ads they show that baked food or potato food are healthy but Even the “baked” varieties of chips have more sodium and fat than you need. so try to avoid then.

3. Deli Meats

Deli Meats
Deli Meats

Deli sandwich meats are easy to get, easy to make, and great to eat.

However, the additives and extra sodium that the deli meats come with are not so great.

Avoid deli meats and even deli cheese, as the cheese is often processed enough to make your stomach bloated and make it harder to lose weight.

This is all fat that you need to avoid to make your stomach shrink.

Eat instead: freshly carved chicken or turkey is just as good on a sandwich, and can be cheaper! These are much healthier than the processed deli meat.

4. Salad Dressing ( toppings )

Salad Dressings
Assortment Of Salad Dressing Bottles

After all, salad is healthy. However, the salad dressing you bought at the store with your head held high for making healthy choices is not as healthy as you think.

Drop those unhealthy processed salad dressings to real help yourself to drop the pounds.

Eat instead: Use EVOO, apple cider vinegar, sea salt, pepper, garlic powder, onion powder, and Italian seasoning.

5. White Bread

white bread maida not good for diet plan
white bread maida not good for diet plan

White bread is just an empty carbs so you need to just avoid those white bread fast food.

White bread contains processed ingredients.

In fact, most brands that market a “whole wheat” variety of bread do not add in any beneficial ingredients.

So although whole wheat is better than the enriched flour that is in white bread, it still does not do anything for you nutritionally.

Eat instead: Whole grain bread, which includes grains that will keep you fuller longer and are beneficial to your heart health.

 

 

 

Weight Loss Meal Plan healthy fat food to get lean body in just 4 weeks

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Weight Loss Meal Plan healthy fat food to get lean body in just 4 weeks

Remember, it’s critical for a sound eating regimen to go nearby that workout can just get you up to now. You have to work out for what you regularly eat with weight control plans, so we’ve made a weight loss meal plan for this four-week diet plan. If you stick to it, you can even simply set yourself on the path to achievement in order to become thinner and move towards becoming less fatty.

best diet to lose weight body fat percentage healthy meal plans diet plan for weight loss

This four-week plan is brimming with the nourishment you should eat and furthermore intended to guarantee you’re getting all the sustenance and vitality required to help your activity routine. It additionally slices your calorie admission to around 1,800 per day. After only a month, you’ll be more slender and fitter all around.

 

If you are a skinny guy and want to gain weight then you can follow these articles

Full day diet plan to gain weight | Meal 1 

Diet plan to gain weight, Full Day diet | Meal 02

Diet plan to gain weight, Full Day diet | Meal 03

Weight loss meal diet plan to get a lean body in just 4 weeks

Monday diet plan to get a lean body

Breakfast: 45g oatmeal with 300 ml skimmed milk and 1 tablespoon honey, 200 ml apple juice.

Snack: 120g of lean yogurt with blueberries and honey and keto diet meal plan

Lunch: grilled chicken salad sandwich (1 chicken breast) with wholemeal bread.

Snack: Smoothie – mix 25 g of whey protein, 80 g of raspberries, 80 g of blueberries, 50 g of blackberries and water.

Dinner: 120g of tuna steak with sautéed broccoli, mushrooms, green beans, sesame seeds and oil, 70g of brown rice.

Snack: 250ml of skimmed milk.

Total daily: 1,835 calories, 136 g of protein, 229 g of carbohydrates, 33 g of fat.

oats Weight loss meal diet plan
Weight loss meal diet plan

Tuesday diet plan for 4 weeks

Breakfast: Smoothie – Blend of 25g of whey protein, 300ml of skim milk, 100g of strawberries and a banana.


Snack: 120g of lean yogurt, blueberries and honey. Lunch: tuna sandwich on wholemeal bread; 200 ml of skimmed milk.
Snack: Nuts, raisins and cranberries.
Dinner: 100g of chicken salad, bacon and avocado. keto diet meal plan
Snack: 1 apple with 2 tablespoons of natural peanut butter.
Total daily: 1,802 calories, 131 g of protein, 219 g of carbohydrates, 37 g of fat.

Wednesday diet plan for 4 weeks ( weight loss meal plan )

Breakfast: Smoothie – Blend of 25g of whey protein, 300ml of skim milk, 100g of strawberries and a banana.

Snack: 90g of mackerel on 1 slice of toast. Lunch: 1 apple; chicken salad sandwich on wholemeal bread. Snack: 1 banana. Dinner: 120g steak fillet with spinach and 2 grilled tomatoes. Snack: 100g low fat cottage cheese and pineapple. Total daily: 1,821 calories, 138 grams of protein, 222 grams of carbohydrates, 35 grams of fat.

weight loss diet plan 4 week
weight loss diet plan 4 week

Thursday diet plan for 4 weeks ( weight loss meal plan )

Breakfast: 4 egg whites scrambled on 2 slices of toast.

Snack: 1 lean yogurt with blueberries and a handful of oats and honey. Lunch: Smoothie – mix 25 g of whey protein, 80 g of raspberries, 80 g of blueberries, 50 g of blackberries and water; 30g of Brazil nuts. Snack: 100g low fat cottage cheese and pineapple. Dinner: Nicoise tuna salad (100g of tuna, various salad leaves, Italian tomatoes, one red pepper and 4 new potatoes). Snack: 250ml of skimmed milk. Total daily: 1,835 calories, 136 g of protein, 229 g of carbohydrates, 33 g of fat.

mashroom in your deir plan to loss weight
mashroom in your deir plan to loss weight

Friday diet plan for 4 weeks ( weight loss meal plan )

Breakfast: 45g oats with 300ml skim milk and 1 tablespoon honey.

Snack: 10 radishes with balsamic vinaigrette. Lunch: 1 can of tuna with beetroot; 1 lean yogurt. Snack: Smoothie – Mix 25 g of whey protein, 80 g of raspberries, 80 g of blueberries and 50 g of blackberries with water. Dinner: barbecue chicken skewer of 120g with peppers and 70g of brown rice. Snack: 100g of cottage cheese; grapes. Total daily: 1,808 calories, 133 grams of protein, 219 grams of carbohydrates, 34 grams of fat.

Saturday diet plan for 4 weeks ( weight loss meal plan ) 

Breakfast: cheese omelette with 2 eggs.

Snack: Smoothie: Mix 25 g of protein, 1 apple, 50 g of blueberries, 50 g of blackberries and a banana with water. Lunch: 90g of sardines on 1 slice of toast. Snack: 150g of raw carrots and hummus. Dinner: 100g of grilled salmon with green beans, asparagus and 70g of brown rice. Snack: 200ml of skimmed milk. Total daily: 1,822 calories, 135 grams of protein, 221 grams of carbohydrates, 36 grams of fat.

Sunday diet plan for a weeks ( weight loss meal plan )

Breakfast: 4 scrambled egg whites on 2 slices of whole toast; 1 grapefruit.

Snack: Smoothie – mix 25 g of protein, 300 ml of skim milk, 50 g of blueberries, 50 g of blackberries and a banana. Lunch: Tuna sandwich on wholemeal bread; 1 pear. Snack: mixed nuts and fruit bar. Dinner: 120g steak fillet with 1 small potato in jacket, spinach and 1 grilled logo. Snack: 1 apple with 2 tablespoons of natural peanut butter. Total daily: 1,840 calories, 140 g of protein, 228 g of carbohydrates, 39 g of fat.

This plan is for one week. You can repeat the plan four times i.e from Monday to Sunday diet plan to weight loss with healthy fat food.

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