Hello friends, if you are looking for a better diet plan then you have entered the right place. Because we will tell you how you can gain muscle without consuming meat and non-vegetarian food without any risk with the help of a simple and best diet plan. You just need to make changes in your diet plan and you will be surprised by the results. In this diet plan, we will tell you about such foods and supplements which are very beneficial in muscle gain.
BEST FOOD FOR VEGETARIAN PEOPLE
When it comes to choosing the best food for vegetarians, people often say that they are Spoiled for choice without eating meat. It may not be possible but this concept is completely wrong because many people also Who has shown muscle gain without meat.If there is any best source of muscle gain then it is protein because it works for the development of the body and repair of muscles. Including protein in the diet is an important step in gaining muscle.According to one report, protein should be consumed at the rate of 0.8gm per kilogram of body weight, which is about 10 percent of your diet.Vegetarian diet does not include meat, fish, eggs but you can consume dairy products like milk, cheese, curd, ghee, butter etc.
• Let us now tell you the list of best foods which are essential for muscle gain.
• You will get complete information through this post.
[1] DRY FRUITS AND SEEDS
Consuming Dry fruits and Seeds helps you a lot in gaining muscle. They should be consumed in small quantities only because their consumption burns calories. you as dry fruit Almonds, Apricots, Dates, Raisins and Figs, Nuts. Almonds are an excellent source of fat and protein, which helps in building muscles. Dates are a rich source of carbohydrates, they are very beneficial for muscle gain. If we talk about seeds So Sunflower seeds and Chia seeds are very helpful in gaining muscle.You should decide that you should consume them in the quantity as required by your body. To gain muscle while being vegetarian, if you add dry fruits and seeds to your diet plan. So this is your first step towards muscle gain.
[2] OTHER SOURCES INSTEAD OF MEAT
Often people think that they cannot gain muscle without meat or that they cannot gain muscle without consuming meat, but this is not completely clear because There are such sources which contain more protein than meat and this helps in gaining muscle in a better way without any problem.If you search for those sources, soyabean is the best source of protein because according to a report, the amount of protein in meat is 21 percent Whereas the amount of protein in soybean is 46 percent, Which is more than double the amount of protein available in meat.So you must add soybean to your diet.If we talk about other sources when cheese, pulses, Tempeh, Quorn, Seitan are the best. If you follow this diet well then your muscles will start building easily.
[3] DAIRY PRODUCTS
You will be surprised to know that dairy products are rich in protein and it helps a lot in muscle gain.Talking about dairy products, the first name that comes to mind is Paneer, because it contains high quantity of protein which helps our body to gain muscle.It has also proved to be very beneficial in maintaining good physical structure. If we talk about other sources when milk, curd, butter, ghee are also very good sources of carbohydrates.Carbs also play a big role in muscle gain. Its quantity also helps in muscle gain if you are a vegetarian. Therefore, make sure that you also give importance to dairy products so that your muscle growth can continue well and good structured.
[4] BEANS
Beans are a rich source of fiber and low fat. This is a very nutritious and balanced diet to add to your diet plan. You in the form of beans You can consume beans by pulses, soya products, Gram, tofu etc. and get benefits. Pulses are the good source of protein and carbohydrates.It is essential in the repair and development of the body.Every person should consume it at least once a week.Soya product contains high amount of protein, about 40 percent protein is found in it.But its biggest disadvantage is that it can increase your weight, so you should consume it in certain quantity.Adding beans to gain muscle is a great idea and it has many benefits.
[5]CEREAL
Moong, soybean, black gram, moth, whole lentil,chickpea, millet, whole wheat are the best cereal for muscle gain.Grains contain high amounts of protein, carbohydrate, fat, fiber etc. which are beneficial for the body. It may help to build muscle and also maintain your body shape.If you are thinking of best diet then grains are the best food which you can get in your diet plan to get benefits.Your body is able to develop muscles due to many sources and muscles can be formed only through natural food.All kinds of deficiencies are removed with natural things and the body develops immediately.
BEST EXERCISES FOR MUSCLE GAIN
1)PULL UP
✓ Do set of 3 of 3- 5 reps per day.
✓ This exercise will help in upper back, biceps,sholders.
✓ This is an excellent body weight exercise.
✓ In the beginning you start with less and gradually increase it.
2) PUSH UP
✓ Do 3 sets of 4 to 5 reps daily.
✓ This exercise provides benefits to the upper back, bicep, and shoulders.
✓ This is also a body weight exercise.
✓ You start it in small quantity and then increase it.
3) PLANK
✓ Hold for at least 10-20 minutes and try for 2 minutes daily.
✓ This exercise benefits lower back, abdominal muscles, shoulders.
✓ It helps in your muscle strength and increases muscle growth.
✓ This is the easiest and best exercise for a beginner.
4) LUNGES
✓ Try to do 3 to 4 sets of 8 to 12 ramps daily.
✓ It corrects muscle imbalance and reduces beta embolism.
✓ This exercise is very beneficial in leg muscles and it helps in muscle strength.
✓ It Effect major parts of the body including glutes, quadriceps and hamstrings.
5) SQUATS
✓ You can practice 30 squats daily.
✓ It provides relief to the skeleton, especially the spine and lower part of body.
✓ It focuses primarily on the quads, hamstrings and glutes.
✓ It works to reduce increased belly fat.
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