Diet for Men – Diets for Men. How to lose weight for a man
Usually women are associated with diets. They harass themselves: for weeks they drink one kefir and eat only oatmeal. And all for what? Including (or above all?) In order to please men. How does the stronger sex respond to such self-sacrifice? Alas, often only a “beer” belly. Many men believe that beauty is the lot of ladies, and a real man should earn money, he has no time to keep himself in good shape. Hopefully our male readers see things differently.
Special diets are of course also developed for men. Including children for men who work a lot and are simply not able to devote enough time to their loved ones (for example, to play sports). Despite the fact that men, by all accounts, have little interest in diets, once they start to follow a diet, they usually achieve better results than women. Here, as a rule, great determination and perseverance play a role. If a man takes on some business (in this case, the fight against extra pounds) – he must bring it to the end. Women can suddenly afford to eat sweets, while men are less likely to give slack. Although, of course, like any rule, there may be exceptions.
Diet for men – simple rules
So, suppose the man still decided to “go” on a diet. What should he eat? First, remember that a diet for men is not fasting! Nobody is going to starve anyone. A dieting man should eat three times a day. Dishes, if possible, should be lean, but this does not mean that they are not tasty. It is worth eating breakfast with products containing carbohydrates, which are responsible for the energy supply of the body throughout the day. Protein food will be useful for lunch. And for dinner, again carbohydrates – this will help burn fat.
It’s great if the dieting man finds the opportunity for a second breakfast. “Breakfast”, however, is said loudly. No sausage omelettes! It is better to limit yourself to a glass of tomato juice or drink some kefir. But for an afternoon snack (two or three hours after lunch), you can afford a little more – try a little low-fat cottage cheese with finely chopped cucumber, add crispy baked goods to this (yes, you can, but don’t get carried away!) With weak tea sugarless. It is better not to drink coffee, and if you drink it, then no more than a cup a day.
Many diets exclude meat products from the diet. Indeed, meat can be successfully replaced by fish and vegetables. But in this “male” case, perhaps, you should not completely abandon it. This is especially true for men whose work is associated with high physical activity. True, it is highly advisable not to eat fried meat (especially cooked in oil in a pan), as well as breaded meat. Many men like to drink well with meat – it’s also better not to do this. Alcohol is, among other things, also the so-called “empty calories”, it stimulates the appetite, it can cause indigestion, bloating. However, this does not mean that a man on a diet should completely abandon alcohol. Sometimes it’s not forbidden to allow yourself a little vodka or wine. But beer is undesirable, especially bottled, pasteurized. A glass of “living” is not forbidden – it contains many useful substances, microelements. But not more than twice a week.
Diet and diet so as not to overeat. Actually, what food is – it is what gives the body vitality, the necessary calories. Men, whose work is connected with great physical exertion, require about 2000 kilocalories a day for a full “recharge” (minimum – 1800). For those who spend the day in the office at the computer, 1500 is enough. Remember also about the liquid. A healthy male body needs about 2 liters of still water (it can be juice or weak tea) per day. Let’s repeat about the limited consumption of alcohol – do not replace water with it!
If you abuse “sitting” on a diet the amount of products – you can end up achieving results that are exactly the opposite of what was expected. Diet, of course, will help you lose fat, even the “hard” fat that accumulates in the belly area. But this will only happen if you really observe it, and not pretend.
Avoid pork entirely. No scrambled eggs and bacon or fried pig and fries! Prepare salads without butter or sour cream (and even more so without mayonnaise!) – season them with lemon juice, add spices, herbs, garlic. Very tasty and healthy! It is also good to add mashed potatoes to soups and sauces for thickening. It would be nice to feast on cauliflower, asparagus, different types of salad, bell peppers, potatoes cooked “in their uniform”, oatmeal, sprouted wheat (or an extract from wheat sprouts), low-fat dairy and sour milk products, products from wholemeal flour. … The diet must contain foods that provide the body with vitamins A, B, C, D, E, fiber, protein, magnesium and calcium.
If you want a lean abs, a diet for men is just one of the rules to follow along the way. You still can’t do without going to the gym (or workouts at home). In general, physical activity is highly recommended when following a diet. You can go jogging or sign up for the pool. Traveling by car? Leave it, if possible, a couple of blocks before the place of work. Of course, in Moscow there may be problems with this: we do not recommend leaving your iron horse anywhere. But if there is some kind of underground car park, and you do not mind the money – why not? If your work mostly takes place in the office, at the table, be sure to do several exercises to stretch your muscles (a couple of times a day for 3-5 minutes). Do not be shy. How your colleagues will look at you is only their problem. After all, your health is dearer to you, isn’t it? Do not use the elevator. After all, walking several floors up a staircase isn’t such a big deal. Nobody forces you to climb to the tenth floor on foot. But on the fifth – why not? Over time, you will get used to it – you will run until twelve. In general, you can always turn everyday activities into useful exercises …
Another important point: do not expect that after you “get off” from the diet, you will never gain extra pounds. Collect, and even more than it was, especially if you immediately rush to eat all the “forbidden” previously products. In fact, diet, if not extreme, is designed to eventually become a daily norm and be perceived not as an ordeal, but as a necessary part of a healthy lifestyle.
We sit down at the table
Below are some specific examples of what a “male” diet might be. It would be logical to start with breakfast options:
- Low-fat yogurt without sugar, fruit salad;
- A small portion of pasta with vegetables, herbs;
- Fish cutlet (preferably steam) with stewed mushrooms, a small piece of wholemeal bread, a glass of fruit juice (preferably freshly squeezed, without sugar);
- Boiled egg (one and a half can), “coarse” bread, grapefruit;
- A small piece of boiled meat (you can – cooked in an airfryer, if you have time for it in the morning), green vegetables, half a tomato, two crispbreads;
- Toast, apple, glass of fruit juice without sugar;
- Low-fat boiled chicken with vegetables, a piece of “coarse” bread;
- A glass of low-fat yogurt without sugar (you can add a couple of tablespoons of honey to it), a piece of bran bread;
- Sugar-free oatmeal, fruit (add to porridge or eat separately).
Next – lunch. It has already been written about it above. Kefir or tomato juice can be replaced with a small amount of fruit. In principle, it is allowed to eat fruits and together with low-fat kefir. It’s probably best not to eat them with tomato juice. But if you wish, you can replace it with some other juice without sugar and then you can already create a suitable mini-menu.
Now we have lunch:
- Spaghetti. But no more than 70 g. The sauce can be prepared from low-fat ground beef (take 100 grams), tomatoes, onions, garlic and herbs;
- Fish – 150-200 g, a little (80 g) green peas, 2 boiled potatoes (preferably “in their uniform”), low-fat yogurt;
- Boiled chicken breast (fillet), 150 g of jacket potatoes, fresh cucumber;
- Beef liver (150 g) baked with mushrooms, tomato, cucumber, bell peppers, you can have a vegetable salad seasoned with lemon juice;
- Boiled lean beef (100 g), boiled cauliflower with herbs (you can pour over low-fat sour cream), a little grated cheese;
- Beef kidneys (100-150 grams) in low-fat sauce, tomatoes, cucumbers, herbs.
Afternoon snack. It has already been mentioned here too. However, besides cottage cheese with cucumber and crispy pastries, there are other options. You can eat some pickled vegetables with a slightly dried loaf (100 grams of it) and a piece of cheese. Another option is potatoes, cooked “in their skins”, and boiled beans (200 and 150 g, respectively). Or take two small buns made from wholemeal flour, a piece of beef ham (you can use poultry meat), eat a vegetable salad, drink a glass of low-fat yogurt or yogurt without sugar.
For dinner, the main thing is not to overeat. In addition, it is advisable to eat at least 2-3 hours before bedtime. Here are some options:
- Eat a beef steak with fresh vegetables, a bun made of “coarse” flour, drink tea without sugar, with lemon;
- Low-fat vegetable soup, a small portion of pasta (you can use a sauce, but again, not fatty), fruit juice without sugar;
- Fish (150-200 g), cooked without oil, can be steamed, vegetable side dish (fresh or boiled vegetables), half a grapefruit, juice or tea without sugar;
- Chicken breast fillet or a small piece of tuna (all boiled), some cheese, wholemeal bread, boiled green beans, fruit;
- Boiled beans (you can green), cauliflower or broccoli, a slice of beef ham, two slices of bran bread, cheese, an apple or grapefruit.
You should not completely deny yourself desserts. You can eat toast spread with jam, marmalade or marmalade, a couple of small dry biscuits, even a bun dressed with chicken and cheese salad. But cakes and cakes with cream and generally a lot of sweets are better not to eat.
Naturally, there can be many options for diets for men, or rather, products and dishes prepared from them, which it is desirable to eat while observing it. The main condition that must be fulfilled is a consultation with a nutritionist before you are going to “go” on a diet. Don’t neglect this! Nutrition is a science, not just a list of diets. Only a specialist will be able to say for sure whether you should follow this or that diet, will recommend the most acceptable products for you, because each human body is individual. Choosing the “right” food for each individual depends on many factors. The nutritionist understands all this. Well, after the consultation, your task is not to give yourself slack, to follow the diet and all the accompanying “burdens”. And then, for sure, if the clouds do not dance, then you will certainly dance for joy yourself, having thrown off a lot of extra pounds. The ladies around you will undoubtedly like your new look too. Good luck!