How to lose weight for a man - program and diet, effective diets for every day

30.03.2021 09:00

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The modern pace of life provokes daily stress, which has an extremely negative impact on men's health. A healthy lifestyle will help reduce psychological stress and prolong youth: regular exercise and proper nutrition.

The modern pace of life provokes daily stress, which has an extremely negative impact on men's health. A healthy lifestyle will help reduce psychological stress and prolong youth: regular exercise and proper nutrition. It is very important for representatives of the stronger sex to pay attention to their daily diet, because their appearance, mood, general well-being and reproductive function depend on this. This is especially true for men aged 35 years and older who lead a sedentary lifestyle or experience constant stress. The first step on the path to health and longevity is to master the principles of proper nutrition and create a balanced daily menu. Our experts will tell you how to do this.

What is proper nutrition for weight loss

Food is the main source of energy and essential microelements for the normal functioning of the body. Carbohydrates and fats are the main materials that go into the process of restoring performance. Protein ranks first among chemical microelements that are involved in the reconstruction of damaged and the formation of new muscle fibers. If there are more carbohydrates and fats than the body needs, the body will gain weight. Proper nutrition (PN) for men is a balance between the energy value of consumed foods and energy expenditure per day.

The ratio of proteins, fats and carbohydrates for weight loss

Drawing up a BZHU for weight loss for a man assumes a proportional ratio of 35:20:45%:

• The basis of the diet (35 and 45%) should be proteins and complex carbohydrates - cereals (porridge, vegetables) and meat (mainly chicken), fish, egg whites, low-fat cottage cheese.
• Fats must be present on the daily menu. Their minimum daily dose is 30g. Fats can be obtained from fatty fish, egg yolk, olive oil, meat (beef).

You need to create a weight loss program based on your lifestyle, age, and the presence of any diseases. If a person does physically hard work every day, the share of carbohydrates in the BJU ratio increases. Dietary nutrition does not imply a categorical limitation in volume, but imposes a taboo on high-calorie foods that provoke spikes in insulin in the blood and disturbances in water balance.

Fractional meals

Improving metabolism - metabolism - occurs due to the constant supply of food to the gastrointestinal tract. That is, when a person is fasting, the breakdown of substances slows down, as the body begins to accumulate reserves, because it does not know how long the period until the next meal will last. Fractional meals for weight loss for men are frequent (every 2 hours) meals of smaller portions. The benefit of such a diet is that there are no spikes in insulin (pancreatic hormone) in the blood, you can reduce portion sizes without fasting, and digestive processes improve.

How much water should you drink for weight loss?

The presence of water in the body is the most important factor in metabolism and all other processes at the cellular level. If there is a lack of fluid, a person feels unwell and swelling occurs. The more water a person drinks, the more of it the body releases as cellular waste (provided there is no impairment of kidney function). You need to drink as much fluid as possible - at the slightest hint of thirst, you need to restore your water balance.

Day 5

Breakfast: Berry parfait

Photo by @motioncooking

Ingredients

• ½ cup low-fat Greek yogurt;
• ¼ cup low-fat vanilla Greek yogurt;
• ½ cup blueberries;
• ½ cup cherries;
• ½ cup blackberries;
• ¾ cup high fiber cereal.

Lunch: Greek bowl

Photo by @seasonandthyme

Ingredients

• 170 g boiled lamb, cut into cubes;
• 1 tsp. olive oil;
• ½ tsp. chopped fresh garlic;
• ½ tsp. oregano;
• ½ red pepper, diced;
• ¼ cup cherry tomatoes, cut in half;
• 2 tbsp. l. low-fat feta cheese;
• Salt and pepper to taste;
• 1 whole grain high fiber pita.

Mix all ingredients in a bowl. Serve with whole wheat pita bread and tzatziki sauce.

Tzatziki sauce: ¼ cup plain Greek yogurt, ½ diced cucumber, lemon juice, chopped parsley and dill, salt and pepper to taste.

Dinner: Salmon with mixed vegetables and quinoa

Photo by @agne_smaile

Ingredients

• 170g baked salmon, seasoned with salt, pepper and fresh lemon juice;
• ½ cup cooked quinoa with 1 cup sautéed vegetables.

How to create a nutrition program for weight loss

Any nutrition program for weight loss must correspond to the rhythm of life and the individual characteristics of a person’s health:

• If a person losing weight leads a sedentary, quiet lifestyle (sedentary work and no physical activity), then he needs fewer calories than a person who has regular physical activity, has a mobile profession, etc.
• The main goal of the menu is to receive less energy than is consumed per day.
• Quality of food: you can eat 1 hamburger for 900 calories for the whole day, or you can eat 4-5 times - meat, eggs, porridge, vegetables, while not exceeding your caloric intake, walking around full and feeling good all day.

What should a man eat to lose weight?

A balanced, healthy diet is a direct path to weight loss. A person who gives up bad eating habits loses weight, because with the right diet, metabolism and intestinal function are normalized and fewer high-calorie foods are consumed. Weight loss products for men:

• boiled meat (can be baked) - poultry, beef, veal, pork;
• stewed (steamed) or raw vegetables - cucumbers, tomatoes, radishes, sweet peppers, cabbage (any), greens;
• porridge on water - buckwheat, rice, pearl barley, wheat, millet, bulgur;
• homemade tomato sauce (no added fat);
• tea and coffee - without sucrose;
• flour - only pasta made from durum wheat;
• fruits, berries - apples, pears, watermelon, lemon, raspberries, strawberries;
• diet bread instead of bread;
• dairy products - fermented baked milk, kefir, milk, cottage cheese.

What to exclude from a man's diet

To create a diet for weight loss, you need to analyze all the foods and liquids you consume. Afterwards, prohibited foods for weight loss are excluded from this list:

• Drinks with added dyes, sugar, alcohol, preservatives - these are juices, soda, any alcohol (even prepared at home); tea or coffee remains, but without sugar or with a minimal dose.
• Products that are subjected to heat treatment with the addition of fats (vegetable oil, butter, etc.) - frying, as well as smoking and salting.
• Sweets, yogurt and some fruits (bananas, grapes) are simple carbohydrates that are quickly converted into fat deposits by insulin.
• Semi-finished products - dumplings, cutlets, dumplings, nuggets - all of this is strictly prohibited.

Day 1

Breakfast: Berry smoothie

Photo by @lebogang_low_carber

Ingredients

• ½ cup blueberries;
• ½ cup raspberries;
• ½ cup strawberries;
• ½ banana;
• ½ cup high fiber cereal;
• ½ cup low-fat Greek yogurt;
• 1 glass of skim or plant milk;
• 1 scoop whey protein powder;
• ½ cup ice cubes.

Place all ingredients in a blender and blend until smooth.

Lunch: Tropical chicken salad

Photo by @justsomeasianchick

Ingredients

• 1 large cooked chicken breast, shredded;
• ¼ cup low-fat cottage cheese;
• 1/3 cup pineapple,
• 1/3 cup mango;
• 2 tbsp. l. spoons of chopped walnuts;
• 2 cups spinach;
• 30 g almonds;
• A few slices of avocado.

Place all ingredients in a plate and stir. Serve with high fiber whole wheat crackers.

Dinner: Fried shrimp

Photo by @shrimpstirfryboi

Ingredients

• 250 g boiled shrimp (peeled);
• ½ bag of frozen vegetables for frying;
• 2 tbsp. l. low sodium soy sauce;
• Salt and pepper to taste.

Mix all the ingredients together in a wok and fry for a few minutes. Serve with ½ cup cooked brown rice.

Don't know how to use this Chinese frying pan? Get to know its nuances in a separate video.

Diet for men

You can lose weight not only by working out in the gym, but also by eating with some restrictions on portion sizes. It’s difficult to immediately adapt to all the rules, but a men’s diet for weight loss should start with the basic requirements:

• Breakfast should be the most satisfying of the day . It should contain carbohydrates, both simple and complex, proteins and fats, which will enrich the body with energy for the whole day. That is, in the morning you can eat porridge with added sugar or jam, sweet coffee, toast, etc.
• Dinner should be a couple of hours before bedtime and light . This could be a vegetable salad dressed with olive oil with a meat dish. The consumption of carbohydrates in the evening should be reduced - the energy from them will not be spent anywhere, but will remain as a reserve - fat.
• You will have to give up sweets . As a snack with something for tea, you will have to use fruit or vegetable salad.
• The protein norm per day per person is 1 g per 1 kg of weight . That is, if a man weighs 80 kg, and he wants to lose up to 75, then he needs to consume 75 g of amino acids per day. If there is less enzyme, then the cells will take the missing norm from protein structures - muscles.
• One serving per meal , no need to ask for extras, no need to overeat. In order not to feel hungry, you need to eat within 20 minutes, during which time the satiety receptors will notify the brain that the body is full.

Sports diet

Physical activity requires replenishing energy reserves immediately after exercise. Without the correct meal schedule and the right foods, everything achieved in the gym will come to naught. The peculiarity of sports life is that immediately after exercise, protein and carbohydrate windows open, which must be closed. And during this period, simple carbohydrates and proteins are best - sweet porridge, an egg without a yolk.

Sports nutrition helps improve the transport of necessary substances to the muscles. So, during the protein-carbohydrate window after physical activity, many athletes take a protein shake. It is a simple protein that is quickly absorbed by the stomach into the bloodstream and transported to the muscles for recovery. Before training, you can drink l-carnitine, which increases the rate of breakdown of fat cells to release energy, thereby increasing the fat burning effect.

A sports diet for burning fat for men is based on physical activity and the caloric content of the daily diet corresponding to expenses. The first is exercises for healing and drying the subcutaneous fat layer, the second is monitoring the proper recovery of muscles and energy reserves. Sports nutrition can help you tighten and maintain your figure in the right condition, but you won’t be able to achieve a healthy, beautiful body entirely on fat burners or protein shakes.

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Protein diet

A weight loss nutrition program for men can take a variation of a low-carbohydrate diet—reducing the amount of sucrose in the diet. Energy is replenished through increased consumption of protein foods. This diet is popular and effective for weight loss. The fat layer is dried out due to the maximum lack of energy. A protein diet for weight loss for men can be harmful to health, because carbohydrates are involved in numerous processes at the cellular level of the body.

Nutrition programs for weight loss for men, based on the principle of a low-carbohydrate diet, are reflected both in the athlete’s well-being (fatigue, drowsiness, loss of strength) and in the mental state (irritability, insomnia). In this regard, a protein diet should not be a permanent diet. Approximate menu plan for a man weighing 75-80 kg:

• Breakfast: 20-50 g of complex carbohydrates with vegetables + 5 egg whites. (from 400 kcal).
• 3 lunches consisting of lean protein (chicken breast) and vegetables without dressing (for 3 meals a man should get 50 g of amino acids, which is equal to 300 g of chicken fillet).
• Dinner of low-fat cottage cheese – 200 g.
• Tea and coffee without sugar (with substitute) with skim milk. At least 2 liters of water per day, but the more, the better.
• Meals every 2-3 hours.
• Before cardio exercise, you need to take an element of sports nutrition - amino acids. This is necessary to preserve muscles during periods of high-intensity exercise.

Diet for men from the belly

When we think of a man’s belly as round and firm, we mean an increased content of visceral fat (deposits in the space between organs). If we describe folds in the abdominal area, then this is an increase in subcutaneous fat. In both cases, it is necessary to reconsider your diet and remove from it everything salty, smoked, fried, sweet, flour, and alcohol. Next, divide your daily menu into 4-5 meals, each of which must comply with the rules of proper nutrition. At the same time, a diet for men from the belly will help you lose weight in all other parts of the body.

Kefir diet

In order to minimize the time it takes to lose weight, men and women use a kefir diet. It represents a 7-day period during which fermented milk products predominate in the diet (1-2 liters per day), and an additional person can receive 150-300 g of additional products. The list should not include fried, flour, or sweet foods. At the same time, if there is not enough kefir, then a diet for quick weight loss may include tea (without sugar) and water.

Reviews and results

A diet for men allows you to provide the body with all the necessary nutritional nutrients and normalize body weight without feeling hungry or psychological discomfort.

• “... Lately I’ve been preoccupied with the question of how to put my husband on a diet. Somehow, imperceptibly, as well-being increased and activity decreased, we both gained 7-10 kg of excess weight. This didn't turn out to be a big problem for me. I studied the rating of diets for weight loss, tried several of them and decided that the best diet for me was a low-carbohydrate diet, on which I brought my weight back to normal. With my husband, everything is much more difficult; he doesn’t even want to hear about diets, so I have to maneuver in every possible way. I started by replacing fatty meat with lean meat, I cook fish for him 2-3 times a week. I slowly stopped cooking dumplings and pancakes. For a long time I couldn’t convince him to eat chicken until I learned how to cook stir-fry (chicken with vegetables) with Chinese sauces, which he simply adores. Then she gradually reduced fried foods, especially fried eggs, which he could eat 5-6 pieces for breakfast. Now I’m preparing him a diet breakfast - soft-boiled eggs, some homemade boiled pork and a lot of vegetables. Switched to green tea. I persuaded him to walk with me in the evenings, since the park was nearby. We bought an Orbitrek for home. So gradually his weight decreased by 4 kg. I think I'm on the right track."

Menu for a week of proper nutrition for weight loss

Proper nutrition for weight loss for men is a balanced diet that has restrictions on unhealthy foods and high-calorie foods. In order for the body to receive all the necessary microelements, the diet must be varied. Menu for weight loss for men:

• Monday : breakfast – porridge with water + sweets (jam, sugar);
• snack – apple or low-fat fermented milk product;
• lunch – porridge + meat + vegetables;
• snack – vegetables;
• dinner – meat + vegetables;

Day 4

Breakfast: Strawberry oatmeal

Photo by @healthy_life_happy_self

Ingredients

• ¾ cup boiled oats;
• 1 scoop strawberry protein powder (or other flavored powder);
• 1 cup chopped strawberries;
• ½ cup banana.

Lunch: Chicken and red onion quesadilla with side dish

Photo by @midwest.foodie

Ingredients

• ¼ cup red onion, thinly sliced;
• 1/3 cup balsamic vinegar;
• ¼ cup low-fat cheddar cheese;
• 1 large boneless chicken breast, cooked and shredded;
• 2 high fiber whole wheat tortillas.

Combine onion and vinegar in a bowl and marinate for five minutes. Drain the sauce from the onions and set it aside. Spray a large skillet with nonstick spray and heat over medium heat.

Add the onion and cook until softened, about 5-7 minutes. Place it in a bowl. Place the tortillas in a large nonstick skillet and turn the heat to medium. Warm the tortillas for about 45 seconds on each side.

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Sprinkle each tortilla with cheese. Cover the cheese with shredded cooked chicken and pickled onions. Fold the tortillas in half, press lightly with a spatula to flatten them, and cook for about two minutes until the cheese begins to melt.

Flip the quesadilla and cook for another 1-2 minutes until the second side is golden brown. Serve with a side of green salad.

Dinner: Spicy chicken sausage and penne pasta

Photo by @real.foodie

Ingredients

• 1 low-fat chicken sausage;
• 1 cup chopped mushrooms and red pepper;
• ½ cup whole grain penne pasta;
• ¼ cup tomato sauce;
• 1 tsp. red chili pepper (flakes).

Spray a frying pan with nonstick spray and fry the precooked lean chicken sausage, mushrooms and red bell pepper. Add cooked pasta and tomato sauce. Serve with a side of green salad.

Diet for weight loss for men

A regime is a specific schedule of actions. The scheme of proper nutrition for weight loss is also of the following nature:

• breakfast is required in the first hour after waking up;
• There should be no more than 3 hours between meals;
• you need to eat different options for lunch (combine meat and eggs on the same day, etc.);
• dinner 2-3 hours before bedtime.

We must not forget that in the first half of the day (breakfast and lunch) you need to load up on carbohydrates, but in the late afternoon, switch to protein foods. Before going to bed, a person is unlikely to use up the energy that dinner brings, so it should be minimized by choosing appropriate foods. A weight loss diet for men excludes all foods that cause insulin spikes - simple carbohydrates.

Day 6

Breakfast: Oat pancakes with blueberries

Photo by @kyliesbakes

Ingredients

• 2 ½ cups oats;
• 6 egg whites, beaten;
• 1 glass of skim milk;
• 2 tsp. oils;
• 1 tsp. baking powder;
• 1 tsp. vanilla extract;
• 1 tsp. cinnamon;
• ½ cup unsweetened applesauce;
• 1 cup blueberries;
• Non-stick cooking spray.

Mix all ingredients (except blueberries) in a blender until smooth (normal pancake mixture consistency). Then carefully fold the blueberries into the mixture. Heat a skillet over medium heat, then apply nonstick cooking spray.

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Pour ½ cup batter into pan to form pancake. Cook on both sides until golden brown.

Lunch: Chili rice with turkey

Photo @cooperyum

Ingredients

• ½ cup lean ground turkey breast;
• ¼ cup chopped onion;
• ½ cup canned red beans;
• ¼ cup chopped red tomatoes;
• ½ glass of water;
• ¼ cup chopped green pepper;
• 1 tsp. chili powder;
• ¼ cup brown rice;
• Low-fat shredded cheddar cheese (optional);
• Non-stick cooking spray.

Cook rice according to package instructions and set aside. Spray a small saucepan with nonstick cooking spray, add ground turkey and onion, and cook until turkey is browned.

Add the remaining ingredients and bring to a boil. Reduce heat to low and simmer until chili thickens. Add rice and serve with low-fat shredded cheddar cheese, if desired.

Dinner: Steak with potatoes

Photo @fatcampbbq

Ingredients

• 140g cooked skirt steak;
• 1 small baked potato with 2 tbsp. l. low-fat sour cream and green onions;
• 1 cup steamed broccoli.

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Not recommended products

It is advisable to exclude harmful foods for men from the diet. The list includes the following dishes and products:

• all the foods that stimulate the production of female sex hormones are lentils, beans, peas, soybeans and some foods with protein of plant origin (beer, instant coffee, processed foods, sausages);
• confectionery products due to their content of simple carbohydrates;
• sweet drinks (including carbonated drinks);
• fast food;
• products with preservatives and chemical additives;
• smoking;
• pickles;
• alcohol;
• White bread;
• ketchup and mayonnaise;
• fatty and heavy fried foods.

Main conclusions

Since bad habits, a sedentary lifestyle, and an addiction to hearty meals often lead to weight gain in men, sometimes it’s enough to reconsider your lifestyle for the weight to start coming off.

The following will help men lose weight at home:

1. Eating meals by the hour, maintaining a water regime.
2. Delicious and healthy homemade food with a minimum of oil, without frying.
3. Revision of the menu towards a balanced diet and harmless vitamins and dietary supplements.
4. Regular exercise, even simple walks.
5. Drawing up a menu taking into account BZHU, which are determined according to a person’s lifestyle and work schedule.

Believe me, losing weight is possible at any age, from any starting weight. All it takes is a little patience, perseverance and self-confidence. And also enlist the support of your household. The weight will definitely return to normal.