3 best men's diets for weight loss: menu for the week

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.

Basic principles of a healthy men's diet for every day

The diet of any person will be compiled individually, based on energy costs. It is also worth taking into account climatic features, the presence of diseases or the functioning of internal organs. The composition of the diet will depend on this. For example, residents of northern regions should consume more calories and include additional fats in their diet. If a man in central Russia ate the way residents of the North eat, it would quickly lead to obesity.

There are the basics of proper nutrition for men:

1. Maintaining a diet on a regular basis.
2. Control over the fluid entering the body and the calorie content of dishes, individual calculation.
3. Introducing into the diet those foods that will saturate the body with all the necessary vitamins and microelements.

Necessary and prohibited products

There are products that are beneficial specifically for men. Their frequent use will help strengthen men's health and normalize hormonal levels. Include these foods in your daily diet for a healthy and beautiful body.

Important! Eating foods that specifically benefit the male body will help eliminate some of their inherent health problems.

Most men sooner or later face the problem of potency. In the list of healthy products you will find those that will help you avoid them and regulate your health. This is also a good help in treatment if the problem already exists.

The most useful products for men:

Products harmful to the male body

Many common products have a devastating effect on men's health. They are tasty, but their consumption should be reduced to a minimum. Ignoring this principle will lead to deterioration of the condition of the heart and blood vessels, weakening of male power and other unpleasant consequences:

1. Fatty fried meat.
2. Beer.
3. Vodka and strong drinks.
4. Bakery.
5. Salt and sugar.
6. Smoked dishes.
7. Carbonated drinks.
8. Soy.

If you really want to, you can indulge in some fried meat with healthy spices. Remember that it is better to eat it with plenty of fruit, use healthy spices and herbs. Bread and carbohydrates should be postponed until the next meal.

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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.

Regime is important: approximate meal table

A regime in losing weight is half the success of an endeavor, a guarantee of maintaining motivation throughout the journey. The body, accustomed to receiving food at the same time, ceases to fear hunger, and therefore, to replenish fat reserves.

An important condition is not to completely give up evening meals. It is enough to limit portions and eat healthy food 2 hours before going to bed.

Find out more about proper nutrition by following the link.

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.

What should be excluded from the diet?

A diet for burning fat in men should not include the following harmful foods:

» Fried foods. This type of cooking requires the use of large amounts of fat. Fried foods contain carcinogens acrylamides. » Instant dishes, sauces and marinades. Considered harmful due to the large amount of salt. » Tonic drinks, juices and sweet waters. " White bread. Bakery products have a high glycemic index and increase the risk of obesity and diabetes. » Cakes, cookies, biscuits and desserts contain fast carbohydrates. » Pizza, hamburgers, and French fries are a source of fat, sugar and carbohydrates. " Starch. Starch is a carbohydrate that is easily transformed into fat. Potatoes, wheat, corn, beer, and gluten-containing foods should be excluded. » Butter, spread, margarine, mayonnaise. » Citrus fruits and grapes contain large amounts of sugar.

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 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.

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 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

Pro Tips

Bodybuilders, nutritionists, famous trainers agree on one opinion: in order for a man to lose weight, it is important to change his lifestyle. Nutrition alone is, of course, not bad, but a body fueled by training sheds kilograms faster.

Bodybuilder Helmut Strebl , known as the Relief Man, is known for his low fat intake. It does not exceed 4% per 89 kg of “net weight”. Helmut divides the daily amount into meals and consumes 70% of all calories before 16 hours.

Coach Denis Semenikhin , author of weight loss programs in Weighted People, considers it important to control the amount of fiber. In his opinion, an excess threatens to slow down the digestion of food, which leads to weight gain and constipation. That is why the menu should contain no more than 30% fruits and vegetables.

Yulia Mikhailova, a nutrition expert , recommends that a man always lose weight under the supervision of a doctor and a personal trainer. The fact is that when training, it is important to take into account the individual state of the body, loads, schedule and nature of work. But sport is simply a must in the life of any person losing weight.