Perfect Diet Chart for Gym Beginners to Lose Weight

Diet plays a vital role in losing weight. If you are a beginner at exercise, you need a perfect diet for your body and health. Diet is an elementary and initial stage to start with your gym training.

Muscle building diet plan

While exercising, your body needs protein and energy to execute the whole process. And that energy will be provided to you by a perfect diet. Your diet needs to be balanced with a good amount of carbohydrates, protein, fiber, and fat

If someone tries to lose weight, then there is a high chance that there will be a lack of nutrition in their food.

Your body needs nutrition too. So it is very important to include nutrition in your diet, which makes your gym training easy. Basically, in this article, we will deal with the beginner who wants to lose weight. And this article also helps them to choose a perfect diet for them.

In India, we have a lot of food options to use in our diet. Plant-based diets are useful to protect a person from any disease like heart disease, diabetes, etc. Indians got an excellent opportunity that they can mix with good Indian food and gym training.

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Perfect Diet Chart for Gym Beginners to Lose Weight

Gym workout for beginners for Protein is very important as it plays a crucial role in the recovery and repair of the body. At the microscopic level, there is a chance that exercise can cause strain, stress, and pain to the body. To heal that damage, Protein is important. It is a prime nutrient for anyone who goes to the gym. It doesn’t matter if he is a beginner or not. If anyone isn’t taking it, then there will be a high chance that the recovery period will exceed. Meat, eggs, and dairy products are high producers of Protein. And it is also found in beans, soya, nuts, etc. But in smaller quantities.

Pre-Workout Foods:

While selecting pre-workout food, it is essential to consider that the food will contain nutrients that give energy to your body. So the gym trainer will advise you to take carbohydrates for your pre-workout nutrition. Carbohydrates can increase your body's energy. And it would help if you had power for your whole workout. To protect your performance from suffering, your energy level should be continued.

To enhance the performance of your body, you should focus on taking complex carbohydrates like whole grain, beans, nuts, some fruits, vegetables, etc. As these complex carbohydrates take time to digest so you shouldn’t prefer taking them immediately before a workout. And anyone should consume complex carbohydrates one or two hours before the exercise, which also provides sufficient time for digestion.

Foods that you should add to your diet

Some macronutrients help to maintain the function of the body. These nutrients play a very important role in maintaining the basic function of the human body. These are carbohydrates, protein, fats, etc. We will also talk about pre-workout foods and Post-workout foods with a chart to get the idea of a diet or what we should take during our schedule.

Best carbs for working out:

In exercise and different kinds of stuff, carbohydrates work as a source of energy for your body. Potato is a food that is a rich source of carbohydrates. Other sources are bread, milk, popcorn, etc. But not all food items do not have to be good for your body. We can differentiate carbohydrates into two types; these are complex and simple. Complex carbohydrates take more time for indigestion if we compare them to simple carbohydrates. Whole grains such as brown rice, some vegetables like potatoes, and sweet potatoes are complex carbohydrates. Low sugar, brown sugar, fructose, and glucose are considered simple carbohydrates.

Complex carbohydrates contain great nutritional benefits, and their rate of release of energy is prolonged. On the other hand, simple carbohydrates release their energy fast and provide power for a short time. Simple carbohydrates contain little nutrition for the human body.

Because of these reasons, everyone suggests a person take complex carbohydrates as that carbohydrate is good for your health and can provide you with energy for a long time. That helps to take the training regularly, and that can also help to maintain your nutrition value. You must add beans, nuts, oats, and green vegetables to your diet.

Fats:

There is a misconception among people that fats are only used to gain weight. But it plays a crucial role in the transfer and absorption of nutrients in the human body. It is also essential for the production of hormones. It is suitable for the health of the heart.

There are different types of fats. These are saturated, unsaturated, trans fats and monounsaturated fats, etc. Some of these are good for health, and some are not. Some believe that saturated fats are not good for health, but they are not that harmful. Unsaturated foods are highly recommended for beginners. Milk, butter, ghee are saturated fats. Unsaturated fats include seeds, nuts, fish, olive oil, soy products, etc.

Protein use for weight loss:

Almost all the gym trainers may advise you to take protein regularly as they know the importance of protein in your body. When people think of losing weight, they stop eating correctly, and because of this, they might suffer from some other issues. To lose weight, it is essential to take food properly and follow a proper eating schedule.

Protein is very important as it plays a crucial role in the recovery and repair of the body. At the microscopic level, there is a chance that exercise can cause strain, stress, and pain to the body. To heal that damage, protein is important. It is a prime nutrient for anyone who goes to the gym. It doesn’t matter if he is a beginner or not.

If anyone isn't taking it, then there will be a high chance that the recovery period will exceed. Meat, eggs, and dairy products are high producers of protein. And it is also found in beans, soya, nuts, etc., but in smaller quantities.

Pre-Workout Foods:

While selecting pre-workout food, it is essential to consider that the food will contain nutrients that give energy to your body. So the gym trainer will advise you to take carbohydrates for your pre-workout food. Carbohydrates can increase your body’s energy. And it would be best if you had energy for your whole workout. To protect your performance from suffering, the energy level mustn’t be sub-optimal.

To enhance your body's performance, you should focus on taking complex carbohydrates like whole grain, beans, nuts, some fruits, vegetables, etc. These complex carbohydrates take time to digest, so you shouldn’t prefer taking them immediately before a workout.   And anyone should consume complex carbohydrates one or two hours before the exercise, which also provides sufficient time for digestion.

If anyone doesn’t have a lot of time, he should take simple carbohydrates, which can also provide energy to your body in less time for your exercise. Trainer advises the trainee to take simple carbohydrates before exercise as it is quickly digested.

If you ask for an energy-boosting snack before the workout, then some are white bread, cereal, rice cakes, fruits, sports drinks, etc. Everyone generally focuses on the carbohydrates of which type of food should be taken before a workout, which has a fair amount of carbohydrates. Still, it would be best if you also remembered that protein consumption is also significant before exercise.

Post-Workout Foods:

After the whole workout, there should be a need for recovery. To recover your muscles and replenish your energy, post-workout nutrition is important. So, the trainer advises taking a good quantity of carbohydrates and protein through food. It was regularly seen that exercise could cause damage to your muscles and tears that need to be repaired.

Muscle Protein Synthesis (MPS) is the process to repair and prevent muscle breakdown after the consumption of protein. Most people believe that timing is the most important time if you are taking proteins, and good timing will help maximize growth. But through various studies, It was found that the total daily protein intake is more important than the timing.

Your priority should be chicken, eggs, seeds, pork, nuts. The food has a high level of protein in it. Some protein supplements are also on the market like protein shakes that can be used as an effective tool in place of protein to boost your energy level.

Carbohydrates provide you with the energy which was expended during a workout. So it would be best if you took carbohydrates after the exercise as post-workout nutrition. It is recommended that you take carbohydrates and protein together.

Diet Plan for Beginners:

Time Meal Food Items
8:00- 9:00 AM Breakfast

Oatmeal porridge

4 Egg white

11:00-12:00 PM Mid Morning Papaya (1 bowl)
2:00-3:00 PM Lunch

2 Roti or Brown Rice(Half Bowl)

Pulse (Dal)/ Chicken /

Fish/ Seasonal Vegetables

Low-fat curd sprouts

Veg salads

5:00-6:00 PM Evening Snack

Green tea with

Almonds

8:00-9:00 PM Dinner

Seasonal Vegetables

Sprouts + Veg salad

10:00 PM Bedtime Toned milk

Before workout- 2 banana or 1 apple

After workout- 2 Scoops of almonds when isolated with water

Healthy foods that you should include in your diet:

If you are an Indian, you get many options to eat and include them in your diet. In India, we have got many options for a perfect diet. If we talk about vegetables, then we have several vegetables like spinach, okra, mustard greens, cauliflower, mushrooms, tomatoes, cabbage, and much more. You can include these vegetables in your list of food that you should take at lunch. These vegetables are good sources of different nutrients like vitamins and proteins. So, this also helps in weight loss. You can also eat these vegetables for your dinner.

Suppose we talk about fruits, so you have many fruits apart from bananas and apples. These fruits include papaya, mango, guava, pomegranate, pears, plums, oranges, and many more. You can eat these fruits before a workout in place of bananas and apples. These different fruits have different qualities, but they are good for health and provide you energy, which you need before and after a workout. Some of these can also be used as alternatives in the place of other fruits. If you got this amount of variety, then I think you should use that opportunity.  

Now, some options for nuts and seeds. Nuts and seeds are added to your diet. Almonds, peanuts, cashews, sesame seeds are some types of seeds and nuts. You can take seeds and nuts as an evening snack. These are good for health and the mind. And it helps a person to feel fresh.

You have various grains like barley, brown rice, basmati, corn, and full-grain rice for lunch. You can select any one of these that you think suits you or can eat this rice on an alternative basis.

There are other healthy fats, which you should take to improve your body and take full advantage of your training. Coconut milk, avocado, mustard oil, olive oil. You can use mustard oil and olive oil alternatively. 

Food items to avoid if you want to lose weight:

There are many food items that you should avoid if you are trying to lose weight. You have to stop eating junk food and unhealthy food items like pizza, French fries, potato chips, burgers, pasta, pastries, cookies, cakes. You can eat potatoes but not French fries because that’s not healthy.

Unsaturated fats are not a good option for you if you think of losing weight like ghee or butter. You should avoid taking sugar-sweetened beverages (i.e., soda) as it is very unhealthy for your body and will spoil your gym training.

Avoid drinking coffee as it contains a high level of calories in it which is harmful to your body. If you want to drink coffee, go for black coffee that will be healthy for you.

Conclusion:

In this whole article, we talked about the diet for gym beginners who want to lose weight. All the food items that I have mentioned are food items that are good for health and help you with your gym training. And I have mentioned the importance of carbohydrates, proteins, and fats. This article also provides you with the diet chart that you should follow if you want to lose weight within a time.