Diet & Nutrition

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By Medifit Education


Diet & Nutrition program for all body types


body types 1












Aim: To gain body mass and fat.


Aim: To loose body fat and inch loss.


Aim: To maintain muscular body and prevent body from gaining fat and becoming slim.

Take final advice from Medical experts only, before starting any diet and nutrition program. Your doctor may do your body investigation and suggest modifications in diet and nutrition program. These investigations may include blood, urine, liver, kidney, sugar, heart investigations and other pathological and radiological investigations.


000 egg whites compressed



Aim: To gain body mass and fat.

Fat high amount

Carbohydrates high amount

Protein moderate amount.


Multivitamin and B complex supplements as prescribed by your doctor. Avoid overuse or daily calcium supplements. Consult your cardiologist or physician to know more about avoiding calcium supplements for better health.



  • Bread + butter
  • Cheese
  • Biscuits
  • Egg yellow
  • Fried chicken, mutton, fish and other non-vegetarian foods.
  • Supplement Mass gainer with very less amount of whey.
  • Milk with cream
  • Chocolates
  • Protein & nutrition bars


body types 2















Aim: To loose body fat and inch loss.

Protein in high amount to stimulate Glucagon hormone which will help in Fat loss. Carbohydrates and fats in very low amount.


Multivitamin and B complex supplements as prescribed by your doctor. Avoid overuse or daily calcium supplements. Consult your cardiologist or physician to know more about avoiding calcium supplements for better health.


  • Whey protein
  • Egg whites
  • Green salads – Cucumber, Carrot, tomato etc.
  • Avoid fruits strictly. It gains fat.
  • Boiled or grilled chicken (without fat and oil)
  • Amino acids tablet
  • Exercise twice a day and cardio exercise 6 days a week mandatorily. (Avoid 2 or 3 days cardio exercise).
  • Exercise physiology and medical science clearly tells that cardio exercise should be done 7 days a week and not 3 or 4 days a week.



000 green salads 1




Aim: To maintain muscular body and prevent body from gaining fat and becoming slim.


Multivitamin and B complex supplements as prescribed by your doctor. Avoid overuse or daily calcium supplements. Consult your cardiologist or physician to know more about avoiding calcium supplements for better health.


  • Whey protein
  • Amino acids and BCAA
  • Chicken /mutton/ fish or other non-vegetarian foods (without oil & fats)
  • Don’t consume too much of egg whites as it contains less amount of proteins
  • Mix juice and fruits in small amounts
  • Bread, chapatti and vegetables in moderate amount
  • Milk (fat free)
  • Do cardio exercise for Muscle growth. Click link for more details




000 green salads 2


Egg whites are pure source of Protein, without fats and carbohydrates, with ample amount of water.

Water is necessary for Digestion, Absorption, Distribution and Excretion of foods in body.

JUICE – Mixed juice are of high nutritional values as compared to single fruit juice. Tetra packed juices are available with few months of shell life.

Green Salads are fat free and beneficial for digestive support.

Milk gives the balanced nutrition, which is very important aspect in Nutritional science.

Drink Herbal tea instead of green tea as the Medical benefits of good herbal tea are more.

Whey is very important for general fitness and body growth and repair. Also maintains good body composition.

000 milk 2

This information is not an alternative to Medical advice. The foods mentioned here are not the customized diet.  It is only an attempt to create awareness among general masses about healthy food eating.

Healthy Foods Description

Health food is food considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition. Because there is no precise, authoritative definition from regulatory agencies such as the U.S. Food and Drug Administration, different dietary practices can be considered healthy depending on context.

Foods considered “healthy” may be natural foods, organic foods, whole foods, and sometimes dietary supplements. Such products are sold in health food stores or in the health/organic sections of supermarkets.

1 Egg Whites

There’s a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.

This magnificent muscle-building food also possesses an extremely high biological value – meaning that a large proportion of the protein absorbed from egg whites, is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.

2 Chicken/Turkey

To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder’s diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.

3 Fish

gel capsules

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

4 Beans & Legumes

If you are serious about building muscle, you can’t ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don’t realize is that the bean is a delicious and highly nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That’s why you should never ignore the power of the bean!

5 Lean Red Meat

000 red meat

Lean ground beef and cuts of red meat are excellent mass building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish – adding a little variety to your weekly nutrition plan.

6 Slow-Burning Carbs Or Low Glycemic Carbs

Muscle isn’t built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

That’s why it’s so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.

7 Water

000 drinking water 1

When it comes to musclebuilders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it – 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force – blood – is made up substantially of water.

When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.

In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume

8 Whey Protein

Chocolate protein powder

Now, we’ve talked about various food sources that can be found at any grocery store, but there is one extremely important supplement that is more than worthy of being included on this list – whey protein.

When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 1.0 to 1.2 grams of protein per pound of body weight.


Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.

Researchers at The Florida State University said that apples are a “miracle fruit”.

In their study, the investigators found that older women who starting a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4% increase in good cholesterol (HDL) after just six months.1

“An Apple A Day Keeps The Grim Reaper Away”

Apples and pears can reduce stroke risk by 52%. Researchers from Wageningen Uninversity in the Netherlands, found that consuming fruit with white edible portions, such as pears and apples, can potentially reduce the risk of stroke by 52%. They reported their findings in the journal Stroke: Journal of the American Heart Association.2



000 broccoli

Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

Boiling broccoli for too long can destroy much of its vital nutrients

A single 100 gram serving of broccoli can provide you with over 150 percent of the recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.7

Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.

Lightly steamed broccoli contains the powerful anticancer enzyme myrosinase. Researchers from the University of Illinois wrote in Nutrition and Cancer that lightly steamed broccoli can significantly reduce your risk of developing cancers (steaming it slightly does not destroy the enzyme myrosinase). However, if you overcook it the health benefits are undermined.8

Eating broccoli may help prevent osteoarthritis. A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts, could help fight osteoarthritis, the most common form of arthritis.9



0000 blueberry

Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants.

Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

According to a study carried out at Harvard Medical School, elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not.10

Scientists at Texas Woman’s University found that blueberries help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).11

Blueberries may help in controlling body weight

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10%, because of the berry’s bioactive compounds, anthocyanins, scientists from East Anglia University, England, and Harvard University, USA reported in the American Journal of Nutrition.12

Blueberries and strawberries may reduce women’s risk of heart attack. Women could reduce their risk of heart attack by as much as 33 percent by eating three or more servings of blueberries and strawberries per week. Researchers believe it is because these fruits contain high levels of dietary flavonoids known as anthocyanins.13


Oily fish

Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies.

These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.

Oily fish also contain vitamins A and D.

Scientists at UCLA’s Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.14

Oily fish are rich in omega-3 fatty acids

Eating oily fish could cut your risk of rheumatoid arthritis. Eating one portion of oily fish every week could reduce your risk of developing rheumatoid arthritis by 50%, according to a study published in the journal Annals of the Rheumatic Diseases.15


Leafy green vegetables

000 green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person’s risk of developing diabetes type 2.

Researchers at the University of Leicester, England, said that the impact of dark green vegetables on human health should be investigated further, after they gathered data from six studies.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Boiling spinach can reduce its levels of good nutrients.



Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight – this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.

Weight-for-weight, avocados have 35% more potassium than bananas.

Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.

Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.

Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension.

Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

Avocado consumption may be associated with better diet quality. Consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, according to a study published in Nutrition Journal.18



000 oats

Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term “porridge” or “porridge oats” are common terms for the breakfast cereal that is usually cooked.

Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.

Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal’s soluble fiber content. When findings were published in the 1980s, an “oat bran craze” spread across the USA and Western Europe. The oats craze dropped off in the 1990s.

In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.

Oatmeal is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.

By Medifit Education