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Ramadan is soon approaching and many of the weight watcher members of All About Diet worried about weight gain. Don’t you think if we plan iftar and suhoor mindfully we can stay healthy as well as can do more Ibadah what we are supposed to do? Many of us wait for Ramadan so that we will get to eat non stop Fried stuff like pakodas, cutlets, kebabs, rolls, pizzas, etc.
The month of Ramadan is a great opportunity to focus on bringing back a balanced and healthy lifestyle in your life. In Ramadan your metabolism slows down as a result you burn less calories while performing bodily activities and therefore your caloric requirements also decrease. Farzana Chauhan is a nutritionist, educator, public speaker and columnist, in the field of Diet and Nutrition.
This entry was posted in Ramadan Diet and tagged Healthy Ramadan diet, Indian ramadan diet, low calorie iftar ideas, suhoor options, weight loss diet for ramadan.
This section is specially designed for kids and contains a great interactive tool to help you and your family learn more about diabetes. The balance between the amount of carbohydrates you eat and insulin determines how much your blood glucose level goes up after meals. This is a website of Roche Diagnostics India Pvt Ltd and certain services are provided in India only.
As promised earlier, following is my diet plan which I followed religiously for 3 months and lost 17 kgs.
Either lunch or dinner can be anything you desire to eat, but whichever meal you chose to eat unhealthy, please ensure you compensate the other meal with 3-4 fruits and a glass of milk. I would initially consume around 3000 calories and this diet is around 1200-1500 calories if properly followed, because of which in the initial 1 week I would get dizziness which would be temporary, in such case kindly follow the SOS.
Fruits to be avoided (purely from weight loss perspective) – bananas, chikoo, custard apple, mangoes.
What do you say Swati…is running, jogging and walking a MUST and better than other exercises including weight training or which are especially done for upper and lower body? Shrina, there is nothing right or wrong, you can do both or chose to do just either of it, whatever suits u. When we talk about an Indian diet plan for bodybuilding , We mean a diet plan that has all its roots attached to our dear nation. If you have achieved your weight-loss goal and have been pumping iron since quite some time, you may be heading towards your muscle building goal as well. We often get carried away with western diet thoughts about low carb diets helping in building muscles or consuming a high protein diet for muscle building.  If you are really into body building and have been lifting some good weights , your body uses energy from carb, protein as well as from fat stores of your body while performing. If you are a non – vegetarian Indian , you need to include  eggs , Paneer (cottage cheese), milk and milk products, fish and skinless chicken and mutton. If you are a vegetarian Indian – You need to Include a lot of legumes along with milk and paneer. Our desire to gain muscle mass is so much overtaken by Protein , that we mostly forget about the other micro nutrients from food that are equally essential .
Fruits and vegetables have ample amounts of vitamins and minerals packed in them, but you may need to re-consider some options or fit them in a plan so as to ensure their optimal intake while controlling excess consumption. Grape fruit, alfalfa and catfish provide HMB  which helps during workout  by sparing proteins and using carbohydrates and fat as energy. Melons, pineapple and cantaloupe increase urination and flush off the excess metabolic waste produced in the body while building up muscles.
Vegetables such as broccoli, cauliflower, leafy greens, and yellow and red bell peppers are specially important if you are someone with sense of taste as well as health. In our desire to gain Muscles, we often forget that the tired cells of the body need enough rest for repair purpose. Increased urination is of utmost importance to ensure the elimination of the excess metabolic waste produced in the body during bodybuilding. We don’t believe that you should starve or compromise on your taste in your attempt to become a man with tough body, but we do believe that you should enjoy your diet and your workout at the same time.
In the above mentioned Indian diet plan for bodybuilding, we have tried to plan a simple food chart based on what is generally cooked in our houses. Payal is a Registered Dietician; a Professional Blogger, and a human who believes in healthy living. It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results. Could you please suggest me a diet plan as I work in the night shift and workout in the morning. Hi Ravi , you can follow our 1400 calorie weight loss diet plan and continue with your protein and vitamin supplements.
1] Quick weight loss – The biggest benefit of GM diet is that it helps in quick weight loss.
3] Rest to gut – The food items prescribed in this diet do not crowd the gut, and hence provide rest to your entire digestive system.
4] 7 day period is so small that you would remain determined and motivated to carry on with the plan.
1] Increased Water intake – While on GM diet, you need to ensure that you consume at least 10 glasses of water every day.
2] Eat variety of vegetables and fruits – The GM diet basically comprises of vegetable and fruits intake.

1] Avoid Alcohol – Alcohol provides a hell lot of calories, leave apart the toxins it inserts in your system.
If you are a Non – vegetarian , check this Indian Non Vegetarian GM Diet Plan for Weight Loss  for detailed 7 days gm diet plan for weight loss.
All said and done, it’s time now to take a look at the actual Indian vegetarian GM diet plan. Wherever possible eat fruits with the peel, this will help in increasing your fibre intake. Citrus fruits like pineapple, orange, lemon, sweet lime, strawberries will provide you with a lot of Vitamin C. Squeezing lemon on your veggies will not only add taste but also provide Vitamin C to assure that glowing face.
My Take – The Smoothie day, as i call it is a blessing in disguise, after the 3 days of munching on veggies and fruits, your taste buds would love the change. In a small personal experiment, I changed the bananas  to mangoes (total 4 .no) and I saw the same effect.
If you have any confusion regarding what food to choose for this day , check the protein  table under day 5 of our Indian Non Vegetarian GM Diet Plan for Weight Loss.
I don’t like eating plain paneer , I mean it is bland and i doubt if anyone really could eat it plain. If you like soups, you can make a vegetable soup and add small paneer cubes to it along with some chopped veggies on top.
Day 7 – On the last day, you can continue to eat the vegetables and fruits of your choice (avoid the high carbs ones) along with a cup of brown rice at lunch.
If you have done it all, at the end of the week you would find yourself weighing lighter than before.  I observed that every time i fought hunger while following the plan, I was full of demotivation and wanted to give up instantly. Note – I may have modified the GM diet plan a bit here and there in the best nutritional interest of the readers.
Hi , no , you need to have potato only … potato has resistant starch which tapioca doesnt have . Just wanted to know if on day 5 can I have boiled pulses(Moong dal) in the breakfast or lunch, as it is rich in protein..
Can you please suggest if pepper and salt can be adequately used for day 2-3 for vegetables? As many of us wait for Ramadan so that we will get to eat non stop Fried stuff like pakodas, cutlets, kebabs, rolls, pizzas, etc. And I believe Ramadan is the best time you can practice good eating habits as it’s been said that if you control yourself properly in month of Ramadan Its easier for you to control yourself throughout the year.
Moreover Ramadan this year is coming in summer so there is need to be extra careful with regards to drinking enough water from iftar to suhoor.
Your body requires instant calorie refill and dates are rich in simple sugars therefore provides instant energy to body. In the last three years, she has worked as a nutritionist for gyms and various fitness trainers and is also a consultant for doctors and physiotherapists. This means you need to know what foods have carbohydrates and how many carbohydrate servings to eat to keep your blood glucose within the target range. Sugar must be completely avoided but sugar substitute can be used temporarily, or 1inch jaggery can be used too(I would mix jaggery in salads to make it tasty), also I was made to abstain from cheese and maida food products in the initial 3 months. With regards to multi-vitamins I was recommend to take Shelcal-500(calcium) and evion(Vitamin E). She is a regular half-Marathon runner, trekker and off-late a fitness freak, who was dealing with weight issues since past 7-8 years.
A lot of you have joined me on MFP , somehow I don’t get time to log each and everything, have been struggling with my macros, will start doing once I know I am doing it perfectly. You can comment your meals and IWB gang will help you if you are struggling or doing something wrong. Sushil Kumar, the well known Indian free style wrestler who is a silver medalist in Olympics and a gold medalist at the commonwealth games is a pure Vegetarian.  Sushil Kumar is a great example for those aspiring Indian bodybuilders who want to remain within their cultural food system.
You may like to check the Legume and protein specifications mentioned in our article – Top 15 Indian vegetarian foods for bodybuilding. There’s a whole lot of argument with respect to the choice of milk with some studies showing the greatness of whole milk over low-fat skimmed milk. This again enforces the focus of this article- eating the right food, in the right quantity, and at the right time. Besides adding incredible taste to your delicacies, these vegetables provide ample amount of vital nutrients to your body while allow your muscles to heal faster after workout. We tend to get over involved in the exercise routine and day to day work , that we ignore the 8 hour sleep required by every cell of the body desperately.
That’s why we have sketched out this Indian diet plan for bodybuilding that allows you to stick to your family’s eating patterns while allowing you to get the maximum out of your diet. An aloo paratha in the morning or a chicken sandwich as an evening snack are incredible options provided you know how to consume them and where to stop.
Of course we are open to your questions and doubt regarding this Indian diet chart for muscle building. Here at Dietburrp, you will find her talking about health,weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy. I want to build muscles do i have to slim down first and then gain and build or i can directly build as i am fat .

GM Diet is very popular all over the world for the fact that it leads to very fast weight loss.
If you are keen on following it for the week, make sure you buy a huge variety of fruits and vegetables beforehand.
This will ensure that your muscles are toned and you lose weight from the right areas.Learn more about burning fat for weight loss.
My advice is if you really want to enjoy this week while you lose weight, try your hands at variety of recipes instead of sticking to a lone fruit or steamed veggie.
So I suggest you to grate some carrots and lots of chopped Bell pepper (very good for weight loss), onion and tomatoes.
But i tried to control that emotion by telling myself that GM diet is about restricting food groups on particular days and not about remaining hungry. If you skip suhoor it will make you hungrier throughout the day and you will most likely to over eat in iftar.
Even today, bodybuilding and “kushti”( Indian wrestling) seem to be one of the most favorable pastimes in rural India. This typical scene, though used to inject elements of comedy into a drama, may actually be thought-provoking. Your attempt to create a Big Show may actually become a Big Flop Show if you are not sticking to an appropriate diet plan. While this may be true when we consider the amount of amino acids present in whole milk, but it is still better to opt for skimmed milk to keep your fat intake limited. Vitamin C are some very crucial vitamins that we can not overlook while gaining muscle mass. B vitamins are water soluble vitamin and the excess is washed off in urine , hence toxicity is the least expected. As a result, you will notice a down fall in your stamina and some weak hearted may even give up. It is essential for Indian muscle builders and anyone who is involved in extreme and meticulous training or workout. You cannot afford to have butter-laden parathas and you need to necessarily use brown bread in your chicken sandwich. How can i modify the non-veg diet so that i get sufficient protein, whilst maintaining a caloric deficit, which would be around 1600 calories for me. There comes a time in the life of every overweight person, when they are ready to follow any hardship to lose some quick kgs.
Including different varieties of fruits and vegetables will ensure the availability of all micro nutrients to your body.
If you intake Alcohol while following this diet, it may lead to hypoglycaemia (low blood sugar) episodes. You are allowed to eat up to 8 bananas and 4 glasses of milk on this day.  you can spend the rest of the time eating fruits and vegetables or even vegetable soup (no cream). The original GM diet needs you to eat 10 oz of beef, which provides around 60 – 70 gms of protein. Avoid eating high salty food or Chinese food  in suhoor as you will feel thirsty rest of the day.
How can Indians with very low intake of animal proteins succeed in building world-class bodies? Fortunately, Indian foods have adequate nutrients and minerals which provide you with the amount of energy that your muscles need to combat challenging workouts. Vitamin E , B and C  are all antioxidants  and very essential to take care of the waste that is generated in the body due to strength training. We have given proper substitute for every non- veg item mentioned in the diet plan to ensure that our Vegetarian bodybuilders can gain all the required nutrients too. To meet this, you need to eat either 500 Gms of paneer or you can also have 250 Gms of paneer + 20 gms of soya chunks + 150 ml curd. It covers foods of various types viz, Cereals, Salads, Meat, Leafy Vegetables, Pulses, Beans, Chapatis, Rava Idli, Curd, Coffee, Dosa, Butter milk and many more.
How can an Indian diet plan for bodybuilding  be best utilized to address the dietary needs of our Indian bodybuilders ? Consume olive oil, or sunflower + rice bran oil or other such MUFA and PUFA combination of oil. Basic as it may sound but reward your hard work at gym and outside by going for that much needed 7 – 8 hours of sleep.
Plain water is considered of higher importance and of much value in comparison to most of the sports drinks that are sugar laden.  Good hydration also affects stamina and increases your muscles capacity to workout.
That’s the way it works and you have to balance both the sides to make your plan more sustainable and to stay committed to it. Can Indian foods provide high level of nutrition that a bodybuilder needs to fuel his workout and daily activities?
These questions have gained greater importance these days as Indian  bodybuilders are taking greater interest in Indian diet plan for bodybuilding  and staying committed to their choice of food that they have been traditionally consuming since childhood.

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