Diet
Increase fat in food. Options are
- Eat nuts
- Spread olive oil, pure ghee on food
- Eat Coconut meat
- Eat seeds like flex seed, bessel seeds, pumpkin, watermelon, Til etc.
- Full cream milk
- Avoid processed fat like fried items
For good stomach
- Papaya and Bel fruit
- Methi, bessel seeds and Gond Katira. Soak overnight and eat. Methi is also good to regulate blood sugar and Bessel seed and Gond Katira is to cool down.
- Baobab powder
For Protein (Total 55 gm)
- Provilac milk 250gm daily
- Protein powder 15 gm daily
- Eggs 2 daily
Suggestive routine
- 07:00 Methi, bessel seeds and Gond Katira with 500ml water, Nuts
- 09:00 Breakfast + fat, protein milk with plain Creatine, 2-3 prunes, seeds mix
- 11:00 Tea break
- 13:30 Egg omlette and fruit plate (Papaya), Khobra, B-complex
- 19:00 Protein powder (15 gm) and pear or Papaya or Baobab powder
- 20:00 Dinner with added fat, Full cream milk (100 ml) + Omega - 3
Supplements
- Creatine Monohydrate (5 gm)
- B-complex (B6 < 50mg–100mg)
- Omega - 3 (1,000mg to 2,000mg of combined EPA + DHA)