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Complete Nutrition Guide
Introduction
About Tarang
Why I Wrote This Book (8:34)
Why I Hate The Word "Diet"
Good Foods Vs Bad Foods (4:00)
Common Eating Disorders (33:04)
Legal/Copyright
Calculating Calories & Macros
What Are Calories & Macros?
Measuring & Tracking Food
Measuring & Tracking Progress
What Diet Should You Follow?
Nutrition 101 (Nutrition Pyramid Explained)
Finding Your Maintenance Calories (3:57)
Rate Of Weight Change
Making Nutrition Work To Your Needs
Adherence Is Key
Our Goal
Levels of Body Fat
Everyone Wants A Six Pack! (11:11)
Diet Variations
Introduction To Diet Variations
Ketogenic Diet (32:05)
Paleo Diet (4:48)
Bro Diet a.k.a Clean foods only (8:16)
Low Carb Diet (8:30)
Carb Cycling (9:19)
Low Fat Diet
Intermittent Fasting Diet (14:08)
Mediterranean Diet
IIFYM/Flexible Dieting (15:12)
High Carb, Moderate Protein, Moderate Fat Diet
High Carb, High Protein, Low Fat Diet 40/40/20
9 to 5 Job & Dieting (IF + IIFYM) (5:23)
Customised Meal Plan
THE PERFECT DIET (Macro Based Diets)
What Really Matters: Calories In Vs Calories Out (2:38)
Macros & What Matters
Proteins, Carbs & Fats For Fat Loss
Efficient Way To Track Calories
Adjusting Macros (Key To Any Diet) (3:21)
Layman's Perspective: Calorie Deficit To Lose Weight
Your Diet (Additional Key Points)
Your Mental Approach (2:37)
From an Athlete's Perspective (4:49)
Dropping Calories Too Low (3:34)
Digestion
Tracking Food Vs Tracking Macros
Damage Control: Going Over/Under Macros (5:51)
Planning Cheat Meals
Refeeds & Diet Breaks
Nutrition Timing
Water Intake
Eating Around Your Workouts
Peri Workout Nutrition (5:53)
Pre Workout Meal: Carbs Or Fats? (7:10)
All About My Peri Workout Nutrition
Post Workout Nutrition
Cardio For Fat Loss
Introduction To Cardio
Cardio Isn't The Only Method For Fat Loss (5:00)
When & How Much Cardio To Add?
Keto Sample Diets (60% Fat/40% Protein)
2000 Calorie 60/40 Sample Keto Diet (60% Fat/40% Protein)
2500 Calorie 60/40 Sample Keto Diet (60% Fat/40% Protein)
3000 Calorie 60/40 Sample Keto Diet (60% Fat/40% Protein)
3500 Calorie 60/40 Sample Keto Diet (60% Fat/40% Protein)
Keto Sample Diets (75% Fat/25% Protein)
2000 Calorie 75/25 Sample Keto Diet (75% Fat/25% Protein)
2500 Calorie 75/25 Sample Keto Diet (75% Fat/25% Protein)
3000 Calorie 75/25 Sample Keto Diet (75% Fat/25% Protein)
3500 Calorie 75/25 Sample Keto Diet (75% Fat/25% Protein)
Sample Diets with Carbs/Protein/Fats (40-40-20)
2000 calories with Carbs/Protein/Fats (40-40-20)
2500 calories with Carbs/Protein/Fats (40-40-20)
3000 calories with Carbs/Protein/Fats (40-40-20)
3500 calories with Carbs/Protein/Fats (40-40-20)
4000 calories with Carbs/Protein/Fats (40-40-20)
Sample Diets with High Carbs
2000 calorie High Carb 50 Carbs/30 Protein/20 Fat
2500 calorie High Carb 50 Carbs/30 Protein/20 Fat
3000 calorie High Carb 50 Carbs/30 Protein/20 Fat
3500 calorie High Carb 50 Carbs/30 Protein/20 Fat
4000 calorie High Carb 50 Carbs/30 Protein/20 Fat
Sample Diets with Low Carb
2000 Calorie Low Carb 30 Carbs/35 Protein/35 Fat
2500 Calorie Low Carb 30 Carbs/40 Protein/35 Fat
3000 Calorie Low Carb 30 Carbs/40 Protein/35 Fat
3500 Calorie Low Carb 30 Carbs/40 Protein/35 Fat
4000 Calorie Low Carb 30 Carbs/40 Protein/35 Fat
Sample Zone Diets 33 Carbs/33 protein/33 Fat
2000 Calorie 33 Carbs/33 protein/33 Fat
2500 Calorie 33 Carbs/33 protein/33 Fat
3000 Calorie 33 Carbs/33 protein/33 Fat
3500 Calorie 33 Carbs/33 protein/33 Fat
4000 Calorie 33 Carbs/33 protein/33 Fat
Sample Vegetarian Diets 40 Carbs/40 Protein/20 Fat
2000 Calorie Vegetarian 40 Carbs/40 Protein/20 Fat
2500 Calorie Vegetarian 40 Carbs/40 Protein/20 Fat
3000 Calorie Vegetarian 40 Carbs/40 Protein/20 Fat
3500 Calorie Vegetarian 40 Carbs/40 Protein/20 Fat
4000 Calorie Vegetarian 40 Carbs/40 Protein/20 Fat
Sample Vegetarian Diets 50 Carbs/30 Protein/20 Fat
2500 Calorie Vegetarian 50 Carbs/30 Protein/20 Fat
3000 Calorie Vegetarian 50 Carbs/30 Protein/20 Fat
3500 Calorie Vegetarian 50 Carbs/30 Protein/20 Fat
4000 Calorie Vegetarian 50 Carbs/30 Protein/20 Fat
Sample Lower Carb Vegetarian Diets 25 Carbs/40 Protein/35 Fat
2000 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
2500 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
3000 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
3500 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
4000 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
Additional Diet Plans
2200 Calories Vegetarian Diet 40 Carbs/40 Protein/20 Fat
2700 Calorie Eggetarian diet (around 40 Carbs/40 Protein/20 Fat)
2750 Vegetarian Diet (higher carbs, moderate fat, moderate protein)
2500 Calorie higher carb/moderate protein/moderate fat diet
Training
Strength Training To Get Shredded
Back To Basics (6:13)
Importance Of Warm Up & Mobility (3:02)
Workout Split (7:36)
Deloads (4:48)
Training 2 Times A Week! (3:09)
#ProTips
How To Make The Fat Loss Process Easy (2:34)
FAQs
Is Sugar Evil? (4:58)
Are Genetics Important? (20:25)
How To Lose Belly Fat? (9:20)
What Is The Best Cardio For Fat Loss? (15:32)
Is A Carb A Carb? (4:35)
Can You Gain Muscle & Lose Fat At The Same Time?
Using MyFitnessPal
MyFitnessPal Complete Guide (11:15)
Recipes
Peanut Coconut Butter Fudge
Dark Chocolate Cinnamon Raisin Peanut Butter
Protein Peanut Butter Oats
5 Minute Quick & Easy Antioxidant Salad
Healthy Chicken Tikka
Healthy Pasta Recipe
Healthy Burrito Bowl
Healthy Honey-Chilli Chicken Recipe
Healthy and quick Indian Style Chicken Recipe
Healthy and Quick Chinese Schezuan Chicken
Quick, Easy Healthy, Yummy Dinner Recipe for Dummies
Quick & Easy/Healthy Breakfast
One Minute Microwave Protein Muffin
High Protein Carrot Cake (NEW!)
Cinnamon Raisin Peanut Butter Recipe (2:38)
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3500 Calorie Vegetarian Diet 25 Carbs/40 Protein/35 Fat
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