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benefits of exercising every day | हर रोज़ एक्सरसाइज करने के फायदे
Diet plan for weight gain | वजन बढ़ाने के लिए आहार योजना
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Diet plan for weight gain | वजन बढ़ाने के लिए आहार योजना
Agar aap weight gain karna chahte hain, toh sirf zyada khana zaroori nahi hai — healthy aur balanced diet lena equally important hai! 🥗 Aapko high-calorie, nutrient-dense foods lene chahiye jo muscle build karne mein madad karein, na ki sirf fat badhayein
🥙 Weight Gain Ke Liye Best Diet Plan (2500–3000 Calories)
🕖 Subah Uthte Hi (7:00 AM)
- 1 glass lukewarm water + soaked almonds & walnuts
- Ashwagandha powder ya protein shake (optional)
👉 Tip: Dry fruits energy boost karte hain aur healthy fats provide karte hain.
🍽 Breakfast (8:00 AM)
- Option 1: 4 boiled eggs (2 whole, 2 whites) + brown bread + peanut butter
- Option 2: Banana smoothie with oats, honey, and full-cream milk
- Option 3: Paneer/cheese sandwich with veggies + 1 glass lassi
👉 Tip: Protein aur carbs ka combo subah ke liye perfect hota hai!
🍎 Mid-Morning Snack (11:00 AM)
- 1 banana / mango (high-calorie fruit) + Greek yogurt
- Handful of dry fruits (dates, figs, raisins)
👉 Tip: Yeh snack metabolism ko active rakhta hai aur body ko extra calories deta hai.
🥗 Lunch (1:30 PM)
- 1 bowl dal / rajma / chole (protein)
- 2-3 multigrain roti ya brown rice
- Paneer bhurji ya chicken curry
- Salad & curd
👉 Tip: Lunch heavy rakhna chahiye, taaki aapko din bhar energy mile.
🍵 Evening Snack (4:30 PM)
- Masala oats / peanut butter toast
- Protein smoothie (banana, dates, peanut butter, milk)
👉 Tip: Yeh snack aapki body ko extra protein aur calories provide karta hai.
🥘 Dinner (8:00 PM)
- Grilled chicken / fish ya paneer tikka
- 1 roti + sauteed veggies
- Sweet potato ya quinoa salad
👉 Tip: Dinner balanced hona chahiye, taaki raat bhar body recovery ho sake.
🛌 Bedtime Snack (10:00 PM)
- 1 glass warm milk + turmeric / honey
- Dark chocolate ya protein bar (optional)
👉 Tip: Raat ko milk lena muscle growth aur recovery ke liye best hota hai.
🏋️♂️ Weight Gain Tips:
- Calorie Surplus Mein Rahiye: Apni body ki requirement se 500–700 calories zyada lein.
- Strength Training Karein: Weight gain ke saath muscle build karne ke liye gym ya home workouts zaroori hain.
- Frequent Meals Lejiye: Rozana 5-6 choti meals lena better hota hai.
- Healthy Fats Add Karein: Ghee, olive oil, nuts, seeds, and avocado se healthy weight badhta hai.
- Hydration Na Bhoolen: Pani peena zaroori hai, lekin khaane ke just baad avoid karein.
🟢 Quick Summary:
- Protein: Eggs, paneer, chicken, legumes
- Carbs: Rice, oats, roti, sweet potato
- Healthy Fats: Nuts, seeds, ghee, olive oil
- High-Calorie Fruits: Banana, mango, dates, avocado
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