Proper nutrition for weight loss for men: rules and approximate menu

Proper nutrition for men is food that will provide the body with the necessary amount of energy, nutrients and vitamins, allowing a man to be strong, resilient, and maintain men’s health.

A unique course on men's health from a leading nutritionist and sexologist

Unfortunately, very often men eat incorrectly: they love fried, fatty foods, processed foods, carbonated drinks, pickles, chips, beer and other harmful things; often the causes of such problems as heartburn, gastritis, bloating are exclusively poor nutrition.. In youth, the body courageously copes with such a “food” load, but over the years it makes itself felt, a man begins to have problems with his sex life, cardiovascular system, intestinal function….

That is why not only women, but also men should monitor their diet, choose the right foods, and measure the amount of food eaten and energy consumed. What is healthy eating for men, we will find out in this article.

Products for proper nutrition: shopping list

Photo pexels.com

So, you've decided to switch to proper nutrition - where to start? Well, the first step has already been taken - you have gained enthusiasm. Now is the time to go to the store and purchase the following products on the list.

• Greek yogurt;
• Fresh/frozen berries;
• Fresh fruits (bananas, grapefruits, apples, etc.);
• High fiber and protein breakfast cereals;
• Natural peanut butter without sugar;
• Eggs;
• Skim or plant-based milk;
• Whole grain bread high in fiber and protein;
• Whole grain tortillas are high in fiber and protein;
• Large chicken breast;
• Skirt steak (aka machete steak);
• Turkey;
• Minced lean turkey breast;
• Canned tuna/salmon;
• Fresh/frozen fish (salmon, tilapia, etc.);
• Canned beans (black, lentils, pinto, etc.);
• Fresh/frozen vegetables;
• Pumpkin;
• Nuts;
• Sweet potato;
• Avocado;
• Low-fat cheese.

Why is it important to compensate for micronutrient deficiencies?

Remember that in the womb, the fetus receives micronutrients from the mother's body. This means that even before conception, a woman must eliminate the lack of nutrients, otherwise health problems threaten both her and the unborn child.

If the expectant mother is deficient in vitamins and minerals, then difficulties may arise with conception. In particular, vitamin E is needed for the functioning of the ovaries, and iodine is needed for normal hormonal balance. Another danger of micronutrient deficiency is congenital defects in fetal development in the earliest stages.

Proper nutrition for men every day: weekly plan

So, the refrigerator is full, now we offer you recipes for proper nutrition for a healthy lifestyle.

Caution: To get the maximum benefit from this diet, supplement it with exercise (at least 120 minutes of activity per day), sufficient consumption of clean drinking water (about two liters) and a good night's rest.

Read about how to turn your bedroom into an oasis of sleep in a separate article.

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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.

Day 2

Breakfast: Scrambled eggs with spinach and feta on a whole wheat English muffin

Photo by @lunches_with_rob_and_lace

Ingredients

• 2 eggs + 2 egg whites;
• 2 tbsp. l. low-fat feta cheese;
• ¼ cup chopped onion;
• ¼ cup fresh or frozen spinach;
• 1 high fiber whole wheat English muffin;
• Salt and pepper to taste.

Lunch: Tuna roll with minestrone soup

Photo by @iron.man.913

Ingredients

• 1 bowl of minestrone soup;
• 1 can of tuna;
• 3 tbsp. l. low-fat mayonnaise;
• Chopped tomatoes and lettuce;
• 1 whole grain high fiber pita bread.

Dinner: Chicken with garlic

Photo by @jocooks

Ingredients

• 1 large chicken breast;
• ¼ cup whole grain bread crumbs;
• 1/8 cup skim milk;
• ¼ clove of garlic;
• 1 tsp. Tabasco sauce and lemon juice.

Mix all ingredients in a plastic bag. Throw the chicken into the bag and seal it. Bake at 180 degrees for about 20 minutes. Serve with ½ cup cooked couscous.

Day 3

Breakfast: Peanut butter and banana sandwich

Photo by @healthfulblondie

Ingredients

• 2 slices whole grain bread (at least 4 g fiber per slice);
• 2 tbsp. l. peanut butter;
• 1 sliced ​​banana;
• 1 tsp. honey;
• Toast made from whole grain bread.

Spread peanut butter, top with bananas, drizzle a little honey and enjoy.

Lunch: Chicken pizza with fried vegetables

Photo @50.fab.food

Ingredients

• 1 large chicken breast;
• ½ cup tomato sauce;
• ¼ cup shredded low-fat mozzarella cheese;
• 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini);
• 1 tsp. red pepper flakes;
• Salt and pepper;
• Non-stick cooking spray.

Spray a baking sheet with nonstick cooking spray. Place the chicken breast and vegetables on a sheet and season with salt and pepper. Spray the vegetables with cooking spray, then spoon the tomato sauce on top of the chicken.

Bake at 180 degrees for 20-25 minutes or until the chicken is done. When there are five minutes left, top the chicken with cheese and let it melt until finished cooking.

Dinner: Crispy tilapia baked in the oven

Photo by @tikofoods

Ingredients

• 170 g tilapia, baked with 3 tsp. high fiber bran flakes;
• 1 cup roasted high fiber vegetables (asparagus, broccoli, carrots);
• 1 small baked sweet potato.

Sample menu for gaining muscle mass for a man

As you already understand, the diet for increasing muscle volume will be different for everyone.

You need to create a menu for gaining muscle mass for men taking into account individual characteristics.

As an example, we will give a menu for a guy with a mesomorphic body type and weighing 75 kg.

Other somatotypes can correct it. For example, ectomorphs - towards increasing the total calorie content, mainly due to carbohydrates.

Endomorphs - towards a reduction in total calorie content, due to less consumption of carbohydrates and fats. At the same time, the total amount of protein in the diet increases slightly.

Reception 1

• porridge (oatmeal – 100 grams of dry product)
• 3 boiled eggs
• tea/coffee with dried fruits (dried apricots, dates, prunes – 50 grams)

Reception 2

• cottage cheese - 150 grams
• seasonal fruits (apples, oranges, banana - 1-2 pieces)

Technique 3

• baked meat - 200 grams
• porridge (rice, buckwheat – 100 grams of dry product)
• vegetable salad

Technique 4

• Milk (kefir, fermented baked milk) – 0.5-1 liter
• butter bun – 1 piece

Reception 5

• baked fish - 200 grams
• vegetable stew
• black bread - 2 slices

Technique 6

• Cottage cheese - 150 grams

Total calorie content – ​​3500-3800 kcal. Of these, proteins – 150 grams, fats – 100, carbohydrates – 500.

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.

Kefir diet

How to choose the most effective diet for weight loss? To achieve quick results, you will need to include 1-2 liters of kefir in your menu for the week. The indicated volume is drunk throughout the day. In addition to this, a person losing weight is allowed to add 150-300 g of other products.

But just keep in mind that the weekly diet for weight loss for men should not contain sweets, starchy foods or fried foods. If the liquid in the form of kefir alone is clearly not enough, then in addition to it, water or unsweetened tea can be added.

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.

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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Buckwheat diet

How can a man lose weight in just one week? For this, nutritionists have developed many menu options, the basic component of which is buckwheat porridge. When using the strictest of these systems, only steamed cereal is consumed during the day. Drinking in the form of plain water, herbal infusion or green tea is also allowed. Despite the fact that this diet is designed for only three days, it is quite difficult to maintain. In this regard, buckwheat diets with minor additions of other products are more popular.

For example, a weekly diet for weight loss for men, in addition to cereals prepared in various ways, may contain greens, fermented milk products and green apples. The menu in this case includes:

• a portion of buckwheat and herbal decoction (250 ml) for breakfast;
• kefir (220 ml) for lunch;
• a portion of buckwheat cereal soup, as well as kefir (150 ml) for lunch;
• yogurt (low-fat and without flavorings) and one sour apple - for an afternoon snack;
• buckwheat porridge for dinner;
• kefir (220 ml) for the second dinner;
• snacks in the form of unsweetened tea and clean water in unlimited quantities.

This diet should be followed for seven days. If the body’s reaction allows, then the period of nutrition using the menu described above can be extended to 14 days or more. Those wishing to adhere to a buckwheat diet for a month should keep in mind that long-term inclusion of such porridge in the menu is contraindicated for hypotensive people, since, judging by the reviews, it can lower blood pressure.

Day 7

Breakfast: Burrito

Photo by @clarkstreetbread

Ingredients

• 2 eggs + 2 egg whites;
• ¼ cup black beans, rinsed;
• 2 tbsp. l. chopped red onion;
• 1 small jalapeno, seeded, minced;
• 2 tbsp. l. low-fat grated cheese;
• 1 tsp. hot sauce;
• Salt and pepper to taste;
• Non-stick cooking spray;
• 1 high fiber whole grain tortilla.

Combine onion, jalapeno and hot sauce in a bowl. Spray skillet with nonstick spray and heat over medium heat. Boil the eggs and season them with salt and pepper. Add black beans and cheese.

Remove from heat and pour the egg mixture over the flatbread. Top with onion, jalapeño and hot sauce mixture and form into a burrito. Serve with salsa on the side.

Lunch: Salad bar

Photo @urbangreensuk

Ingredients

• Mix of salads and greens;
• Mushrooms, tomatoes, broccoli, artichokes, boiled beets, asparagus, cabbage;
• ¼ cup pumpkin;
• 30 g almonds;
• 1 serving of boiled chicken.

Mix all ingredients together with 2 tbsp. l. balsamic vinegar and serve with a few high-fiber whole-grain crackers.

Dinner: Chicken breast with spicy mustard sauce

Photo @kimmi.food

Ingredients

• 250 g chicken breast;
• ½ tsp. paprika;
• 2 tsp. salt;
• 1 tsp. pepper;
• 1/3 cup chopped almonds;
• ¼ cup bran.

Sauce:

• ½ glass of orange juice;
• 3 tbsp. l. Dijon mustard;
• 1 ½ tbsp. l. honey;
• ¼ glass of water.

Preheat the oven to broil temperature (about 200 degrees). In a shallow bowl, combine paprika, salt, pepper and almonds. Coat each chicken breast fillet with the almond mixture and place on a baking sheet that has been sprayed with nonstick cooking spray.

Place the chicken in the oven for about 15-20 minutes, turning once after 10 minutes. While the chicken is cooking, make the sauce: In a small bowl, whisk together the orange juice, mustard, honey and water until the sauce is smooth.

• Author: Maria Minaeva

General rules

The unhealthy lifestyle of the vast majority of men (alcohol abuse/smoking, low physical activity, disordered eating with uncontrolled consumption of fatty meat foods, physical inactivity caused by work, chronic fatigue) contributes to weight gain, and in many men, obesity.
In addition to general aesthetic problems (to which most men have a lower sensitivity threshold than women), overweight and obesity are an increased risk factor for a number of diseases. Thus, diseases such as hypertension and stroke , diabetes mellitus , joint diseases, non-alcoholic fatty liver disease , sexual disorders and others, in particular, a decrease in life expectancy, are significantly correlated with obesity/overweight.

A serious problem for men with increased body weight is a decrease in testosterone and an increase in the level of estrogens (female sex hormones), which contributes to a decrease in libido and potency, a deterioration in sperm quality (a decrease in the number of sperm and their motility), which can cause infertility. Thus, losing weight for men is an urgent need.

Men are characterized predominantly by the abdominal type of obesity (visceral fat deposits in the abdominal area). The main reason for weight gain is the regular excess of calorie intake relative to energy expenditure. This is facilitated by overeating, male foods (dumplings, fatty meat, lard, fried potatoes, white bread, mayonnaise, pasta) that prevail in the diet, alcoholic calories (beer, sweet wines), and consumption of fast food products.

And if we take into account that after 30 years of age men begin (and progress with age) a decrease in general metabolism, then proper nutrition comes to the fore in the fight against excess weight, supplemented by an increase in physical activity, giving up bad habits, and reducing neuropsychic stress. Many men associate such nutrition with low-calorie express diets, which, in principle, is incorrect. Moreover, any strict diet ( kefir , vegetable , buckwheat , low-fat cottage cheese and others) that women so often resort to is not suitable for men.

Healthy eating for men is not just about giving up a number of foods that contribute to fat storage, but about completely revising your diet and eating habits. Healthy nutrition for weight loss is based, first of all, on a moderate and gradual reduction in the calorie content of the diet and the exclusion of harmful foods from it, a food intake regimen and abstinence from the calories of alcoholic beverages. At the same time, this is a balanced diet of all essential food nutrients, containing all the necessary vitamins and minerals.

It is not recommended to use sports nutrition in the process of losing weight for a standard man, since it is aimed at athletes solving specific problems. It is important to understand that miracles do not happen and there is no “belly fat diet for men” as such. It is locally impossible to remove excess fat from this area. Losing weight in the abdomen can only occur against the background of a decrease in total body weight and body fat, in particular.

A diet for weight loss for overweight men should be hypocaloric in the range of 1800-2000 kcal/day, depending on lifestyle, physical activity and body weight exceeding the norm. The guideline should be a deficit of energy intake of calories (in relation to their expenditure) of 500-600 kcal/day. This is quite enough for a gradual reduction in body weight within 500 g per week.

Healthy foods should prevail in the diet: beef, chicken, rabbit, grain and bran bread, fish and seafood, eggs, legumes, whole grain cereals, durum wheat pasta, medium-fat dairy and fermented milk products, vegetables and herbs, vegetable oils , nuts and dried fruits, fruits. Such nutrition will not only correct body weight, but also maintain it at the required level.

A men's diet for weight loss, unlike women's diets, should include complete animal proteins at the level of the physiological norm (90-100 g/day), which is achieved by including low-fat protein foods in the diet - fish, red lean meat, egg whites, meat chicken (turkey), rabbit, cottage cheese, fermented milk products.

The amount of fats cannot be too limited (less than 60 g/day), but it is simply necessary to reconsider the quality of fats: trans fats contained in margarine, mayonnaise, ketchup, fatty meat products, fried foods should be completely removed from the diet, giving preference to unsaturated fats acids contained in fish, olive oil, seafood, various nuts, seeds, avocados.

To lose weight, it is important for men to exclude easily digestible carbohydrates (sugar, jam, honey, sweets, confectionery) from their diet, giving preference to foods containing complex carbohydrates (porridge, vegetables). Effective methods of losing weight include excluding a number of foods from the diet: solid fats, fast food products, smoked meats, fatty meats, full-fat dairy products, canned food, baked goods, white wheat bread, semi-finished products, potatoes.

A healthy diet for men should include lean types of red and chicken meat, fish, including fatty red fish, seafood (squid, shrimp, mussels, crabs), hard cheese, butter, cottage cheese, medium-fat sour milk, grain /bran bread, chicken eggs (whole), legumes, baked potatoes, cold-pressed vegetable oils, vegetables (various types of cabbage, tomatoes, celery pumpkin, carrots, onions, garlic, garden herbs - spinach, parsley, dill, basil), nuts , seeds, fruits and berries, seaweed and other seaweed, sprouted wheat sprouts, sea salt, freshly prepared juices, green tea, still mineral water.

That is, the right food for a man is the simplest food made from natural products that do not contain food additives (dyes, flavor enhancers, preservatives) and genetically modified impurities. Don’t forget that adjusting your body weight to the required level is not an easy task and you can’t do it without home workouts (going to the gym). If you have never exercised, you can simply do morning exercises, run, ride a bike or go to the pool. An equally difficult task is to maintain body weight within the given parameters. Therefore, at least weekly monitoring of body weight dynamics is necessary, and if weight increases above the established norm, you should immediately switch to a reduced diet or practice fasting days (vegetables, fruits, kefir, cottage cheese).

As for alcohol. Obviously, few men can completely eliminate its consumption. Therefore, the best option is high-quality dry wines/cognac in small quantities. But you should avoid beer, especially pasteurized bottled beer, since the phytoestrogens (analogues of the female hormone) that are part of it stimulate the process of obesity .

One of the most important requirements for a man’s diet is the presence in it of a sufficient amount of foods that help enhance the production of testosterone , the age-related decline in the level of which begins already at the age of 30-35 years. The problem is quite serious, since decreased potency negatively affects not only the psycho-emotional state of a man, but is also a common cause of family problems. In maintaining the health of a man’s reproductive system to improve potency and enhance libido, proper nutrition is of no small importance.

It is necessary to understand that it is important to monitor, first of all, the condition of the vascular system, the good condition of which contributes to the supply of blood to the genital organs, sufficient for “for penis growth” during sexual intercourse. To do this, a man’s diet should include foods containing Omega-3 polyunsaturated fatty acids , vitamin E (fatty red fish, fish oil, olive oil) and foods rich in calcium, phosphorus, potassium, magnesium, which are found in dairy products ( hard cheeses, cottage cheese), vegetables (cabbage, tomatoes, potatoes, pumpkin, legumes), fruits (raisins, grapes, bananas), nuts and seeds. Poor condition of the heart and blood vessels is the path to erectile dysfunction.

What foods should be included in a man’s diet to increase potency? First of all, rich in zinc: oysters, wheat bran, beef, lamb, pork, beef liver, poppy seeds, pumpkin seeds, pine nuts, soybeans, lentils, kohlrabi cabbage, buckwheat, barley, oatmeal, turkey, duck, beans/ peas.

Recognized products for enhancing male potency and libido are bee products (honey), seafood (shrimp, shellfish, crabs), red caviar, nuts (peanuts, walnuts, pine nuts, almonds, pistachios), grapefruit, orange, lemon, pomegranate, dates , live yogurt, dark chocolate, quail eggs, table greens/root vegetables (onion, garlic, celery - greens/root, horseradish, parsley, cilantro), banana, sesame seeds, spices (cardamom, nutmeg, saffron, ginger). Dried fruits (dried apricots, prunes, raisins, figs) are also useful.

These same products are also necessary to improve sperm count, especially for men with various abnormalities in the reproductive system. To improve sperm quality, a man's diet should include sufficient quantities of leafy green vegetables, wholemeal bread and foods containing folic acid (yeast, liver, rice, green soybeans, spinach, asparagus, broccoli, avocado, raw wheat germ) . If necessary, you can use pharmaceutical preparations (ginseng root, lemongrass, eleutherococcus).

It is also necessary to switch to more gentle methods of cooking food, reducing the content of fried and smoked foods in the diet. The optimal methods of cooking are boiling, stewing and baking, which preserve the maximum amount of vitamins and microelements in foods. It is recommended to replace rock salt with sea salt. Pay attention to sufficient fluid intake (1.5-2 l/day), preferably in the form of herbal teas, green tea, rosehip decoction, freshly prepared juices, still mineral waters, compotes.