Natural Diet

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Here are some general guidelines that can help beginners in the gym:

  1. Consult a certified nutritionist or dietitian to determine your specific dietary needs and calorie intake based on your fitness goals and body composition.

  2. Include a variety of nutrient-dense foods in your diet, such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables.

  3. Stay hydrated by drinking plenty of water throughout the day and during your workouts.

  4. Avoid processed and sugary foods as much as possible, as they can hinder your progress.

  5. Eat smaller, frequent meals throughout the day to keep your metabolism active.

  6. Consider taking a protein supplement to help build muscle and aid in muscle recovery after workouts.

  7. Gradually increase the intensity and duration of your workouts to avoid injury and allow your body to adapt.

  8. Incorporate both cardio and strength-training exercises into your routine to improve your overall fitness and reach your goals.

  9. Get adequate rest and sleep to allow your body to recover and repair itself.

Diet schedule

  1. Breakfast (7-8 AM): Start your day with a healthy breakfast that includes a balance of carbohydrates, proteins, and healthy fats. You could have oatmeal with nuts and fruits or a veggie omelet with whole-grain toast.

  2. Mid-morning snack (10-11 AM): To keep your energy levels up and avoid hunger pangs, have a small snack like a fruit or a handful of nuts.

  3. Lunch (12-1 PM): For lunch, focus on a balanced meal that includes vegetarian protein sources like lentils, chickpeas, or tofu, complex carbohydrates like brown rice or quinoa, and vegetables. You could have a veggie stir-fry with tofu, brown rice, and mixed veggies.

  4. Mid-afternoon snack (3-4 PM): Similar to the mid-morning snack, have a small snack to keep your energy levels up. You could have a smoothie with yogurt and fruits or a protein bar.

  5. Dinner (6-7 PM): For dinner, aim for a light, healthy meal that includes vegetarian protein sources, complex carbohydrates, and vegetables. You could have a lentil soup with whole-grain bread or a vegetable stir-fry with quinoa.

  6. Before Bed (9-10 PM): It's important to avoid eating a heavy meal right before bed, but you could have a small snack like a cup of warm milk or a piece of fruit.

    7. Remember to stay hydrated throughout the day by drinking plenty of water and to avoid processed and sugary foods as much as possible. It's also essential to consult a certified nutritionist or dietitian to determine your specific dietary needs and calorie intake based on your fitness goals and body composition.

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