Diet chart for male 2019

Diet chart for male 2019
Diet chart for male 2019

Diet chart for male 2019

Diet chart for male 2019:today i discuss about Diet chart for male 2019are you fat ??want to weight loss??then you are in the right place.everbody want to make him healthy and fat free.i think you are also like can make you fat free by maintain the rules belowfor details visit 

Diet chart for male 2019
Diet chart for male 2019

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What to Eat for Diet chart for male 2019

You can try this food for make you healthy without being fat.the list are in below:

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon,and more items.
  • Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples,plums, bananas
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more items.
  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, sorghum
  • Dairy: Cheese, yogurt, milk, kefir, ghee
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric,and more items.
  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Protein sources: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should be fresh, whole foods will be flavored with herbs and spices.

Diet chart for male 2019
Diet chart for male 2019

What to Drink Diet chart for male 2019

There is An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks are high in both calories and sugar, which can help you negatively affect  on weight loss.

Healthy beverage options include:

  • Water
  • Sparkling water
  • Unsweetened tea 

Unhealthy Foods to Avoid

For taking a optimal health, minimize the following foods or avoid them fully altogether:

  • Sweetened beverages: Soda, fruit juice, sweetened tea,  lassi, sports drinks and those item who are sugary.
  • High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
  • Sweeteners: Jaggery, sugar, honey, condensed milk
  • Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
  • Refined grains: Products including white bread, white pasta, biscuits because they make you fat.
  • Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil because they make fat


Diet chart for male 2019

Diet chart for male 2019
Diet chart for male 2019

Early Morning Breakfast (6:30 – 8:00 am):

Start your day with some exercises. It will not help you burn some calories, band you will also be able to stay active throughout the day. burning even more calories. After finish your workout, add a cup of tea or coffee made from low fat skimmed milk. You can also  have some sugar free biscuits with it. Preferably,you can start your day with a small bowl of cereals.

Mid Morning snack (10:30 – 11:30 am): Before you feel very much hungry for your lunch, you can eat  fresh fruit like an apple or orange for getting minerals and vitamins during the week.


Lunch (1:00 – 2:00 p.m.):

You will Eat a healthy but light lunch that is low in fat and calories.  drink a glass of water about 20 minutes before your lunch. It will reduce your much hunger and keep you from overeating.

Evening snack (4:00 – 6:00 p.m.):

have a cup of tea or coffee along with healthy some snacks with out sugar. 

Dinner (7:00 – 8:00 p.m.):

Drink a glass of water around 15 minutes before  your dinner. Then take a light and healthy meal that is full of nutritional content. You can eat some different low-calorie items for dinner on different days of the week.

Post Dinner munching (10:00 – 10:30 p.m.):

You can eat A couple of slices of fresh fruit such as apple or papaya. You can switch your fruits daily in your routine.

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