We will guide you a diet plan which will provide you energy during
sehri and iftar. If you want you can watch video on this. Link will be given below.do not forget to like and subscribe the channel.

Mistakes during meals weight loss diet training tips

Many people think that after fasting they have to consume food in larger amount.so when people compare their size before eid and after eid they are confused that why their size is increased. From sehri to iftar there is 12-14 hours gap which is equal to intermittent fasting. The main benefit we can get is weight loss. During this time body produces more testosterone and growth hormone which helps in fat burning but weight loss is only possible when we
are following right strategies and do caloric deficit.

we will provide you 1500 caloric deficit diet plan that can be used by anyone. If you are unware of calculating calories you are consuming then watch the video from the link given at the end of this article. This video will teach you that what amount of calories you are eating.

If you want to loose weight then follow 1500 calories diet plan and observe the results in few days. Track your progress for a week. If you are loosing your weight too fast then increase your food by 100-200 calories and if you are not getting any results then decrease your calories by 100-200.

FOOD EATEN DURING THE TIME OF SEHRI

TYPICAL SEHRI

1 prantha-350 calories
salan-500 calories
feini-200 calories
1 glass milk-120 calories
1 cup tea with 2spn sugar-140 calories

WHAT TO EAT DURING SEHRI

1 glass water which will keep hydrated all day because the rest of the day you are not able to drink water. Water will improve blood circulation which will helps to provide food to cells in much better way. Sehri diet plan must be rich in protein and fiber which will keep you full for the whole day. 2 egg omlete-270 calories
white bread-80 calories
chicken kabab-200 calories
1 glass milk-150 calories
chicken + milk-150 calories
1 cup vegetables
2 dates-40 calories
Instead of having sharbat consume jaljira water which is comparatively less in calories.

FOOD EATEN DURING IFTAR

TYPICAL IFTAR

2 dates-40 calories
sharbat 2 glasses-300 calories
pakode-400 calories
samosa-250 calories
curd vada-200 calories
fruit chart-150 calories
tea with two spoon sugar-140 calories

From this we can observe that it is not less than 1500 calories

Meal should be rich in protein and not heavy so that if you are planning to workout after this then it becomes easier for you. The target must not be weight loss and should be fat loss. We should prevent muscle loss and it is only possible when diet will be rich in protein.

WHAT TO EAT IN IFTAR

fruit chart-130 calories
kabab-200 calories
one cup vegetables
peanut chart-120 calories
from this diet you will get 450 calories

after this, its time for training. People think that if we are training on our empty stomach then we will burn more calories. This is very wrong concept. Science has proved that there is no such thing that calories are burnt in larger amount on empty stomach. Empty stomach will only cause low energy slow recovery and chances of injury.

WHEN TO WORKOUT ?

the answer is very simple. Whichever time suits you at that time you must do your workout. If you get more time between maghrib and taraweeh then at that time you can do your workout. You can also do your workout after taraweeh and before dinner but whatever you are choosing it must be constant because if one time gets fixed then it will be beneficial for you to include in your lifestyle.

WHAT WE SHOULD EAT IN DINNER?

TYPICAL DINNER

nan-300 calories
roti-240 calories
salan-500 calories
sweets-500-1000 calories
which is over 1500 calories. This your largest meal and it should be rich in protein.

WHAT TO EAT IN DINNER

200g chicken made with 2 spn oil-370 calories
50g rice-170 calories
200g curd-100 calories
one cup vegetables

chicken alternatives
120g fish
70g dal
70g rajma
80g panner
From this meal you will get 700 calories. Whenever you are eating chicken make sure it is chicken breast because it contains less fat and more protein.

TOTAL FULL DAY CALORIES DURING FAST

sehri-350 calories
iftar-450 calories
dinner-700 calories