Customize your diet on budget

         Now its became easy that you can customize your own diet according to your needs.....

         Here i help you to how to customize the diet in easy and simple ways.The main advantage here is you can make  your diet within budget.

    STEPS TO FOLLOW

1. Consume the foods that regularly you used to have.
2. Take a list of the foods that you had from morning to night.
3. Calculate the calories that you gained from those foods.

                 



 For example: Food list
                                          Morning
                                                          1. Cup of oats - 500 calories.
                                                          2. One apple - 100 calories.
                                          Afternoon
                                                          1. 200 gms of chicken - 350 calories.
                                                          2. 500 gms of veggies - 400 calories.
                                           Night
                                                         1. Cup of noodles - 400 calories.
                                                         2. Glass of milk - 200 calories.

                                                         Total calories per day = 1950 calories.

  Repeat this for three days and calculate the average of the calories that you gained.

      Average =  Day 1 total calories + Day 2 total calories + Day 3 total calories / 3.

 Your average calories for three days is approximately 2000 you can customize your diet according to your  goal like fat loss, muscle mass, lean mass ,ripped physique, Etc.,

Example diet for fat loss

Total calories need per day is 1850.
 After wake up:
                       
                        1. 1 cup of green tea.

Morning:
                       1.  200 gms of pineapple - 120 calories (approx)
                       2.  200 gms of apples - 130 calories (approx)
                       3.  100 gms of peanut (Boiled) - 550 calories (approx)

Afternoon: 
                       1.  100 gms of carrot (cooked or raw) - 50 calories  (approx)
                       2.  200 gms of  cabbage (cooked or raw) - 60 calories (approx)
                       3.  100 gms of broccoli (cooked or raw) -  60 calories (approx)
                       4.  100 gms of oats - 340 calories (approx)
Evening:
                      1.  100 gms of beetroot (cooked or raw) - 100 calories (approx)
                      2.  100 gms of chicken breast (cooked without oil) - 250 calories (approx)

Night:
                     1.  100 gms egg (approx 4-5 eggs) - 160 calories (approx)
                     2.  100 gms of apple - 65 calories (approx)

likewise you can design your own diet chart for your goal.

by Maulaana akbar

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