Proper nutrition for men every day: a weekly plan for weight loss

Energy consumption in men is one third higher than in women.

The only source of energy entering the human body is food.

This indicates the need for proper diet planning.

The menu for men with proper nutrition has its own characteristics; a man’s body weight, his psycho-emotional state, health, hormonal balance, and reproductive function directly depend on it.

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.

Features of male weight loss

Recommendations for eliminating excess weight in the stronger half of humanity have significant differences from those that women should take into account. The fact is that the process of losing weight in men has the following features:

1. Weight loss in the stronger sex occurs much faster. Men have a tendency to achieve a normal figure more easily and quickly than women. This phenomenon has a fairly simple explanation. The fact is that fat in men accumulates at the initial stage in the abdominal area. Women suffer from excess weight in the lower abdomen, buttocks and thighs. In the process of losing weight, the fat located in the abdominal cavity is first eliminated. This leads to men losing weight very quickly. In addition, they retain the desired effect much longer. After all, excess weight accumulates more slowly in men than in women.
2. Losing weight for the stronger half of humanity is not only the elimination of an aesthetic problem. Losing extra pounds allows men to address the issue of their health. The fact is that excessive accumulation of fat in the abdominal area leads to significant pressure on the diaphragm. In turn, this provokes a shift in the position of the heart. With neglected weight, this phenomenon gradually worsens, which can lead to a heart attack.
3. Male obesity, which has reached the level of the second or third type, leads to an increase in the amount of the female sex hormone - estrogen. This phenomenon is evidenced by a waist circumference that exceeds 102 cm. It is because of the large amount of estrogens that the mammary glands begin to grow in representatives of the stronger half of humanity, potency decreases, and the number and motility of sperm decreases. The latter factor sometimes leads men to infertility.

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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Quality and quantity of fluid consumed

Water plays an important role in a healthy diet for men; its importance for a balanced diet cannot be overestimated. Its rational use improves the condition of the skin, reduces the risk of heart disease, and ensures the removal of toxins from the body. It is believed that with a properly composed menu for the week, drinking 1.5-2 liters of water per day is optimal.

It is worth noting that this refers to pure water - liquid contained in other food products should not be taken into account. It is especially necessary to pay attention that the liquid that is included in alcoholic drinks is very doubtful from the point of view of replenishing it in the body. Therefore, a banal recommendation to limit the consumption of drinks containing alcohol, or better yet, to completely exclude such drinks from your diet, will never be superfluous.

Fifteen healthy foods

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.

Why shouldn't you skip dinner?

Refusal to eat after 18:00 not only does not contribute to weight loss, but is generally harmful to the body. If you don’t eat a few hours before bedtime, your blood sugar level will drop, your general condition of the body, sleep, mood, and so on will worsen. And the hungry body will decide that hard times have come, turn on the economy mode and begin to store excess fat. In addition, skipping dinner can negatively impact your digestive health. Well, the last argument, which we already discussed above, is that the body needs amino acids that will participate in the process of night regeneration.

Nutritionists unanimously say that refusing dinner does not affect the results of losing weight (except for the worse). It is much more important how many calories you consume during the day and how many you burn. If the caloric intake is calculated correctly, and the body does not feel hungry during the day, you will definitely lose weight.

And remember: a healthy dinner is an important, but not the only component of success. Proper nutrition should also include balanced breakfasts and lunches, healthy snacks. And don’t forget to drink clean water - according to the Greenportal program, its volume is 2.5 liters per day. We guarantee that such a diet will definitely help you achieve your desired shape.

The Greenportal team wishes you health, good mood and victories in the struggle for a slim figure!

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.

Reasons for weight gain

The mechanism for the appearance of extra pounds in men also has some differences from the one that triggers a similar process in women. The fact is that nature has endowed the stronger sex with well-developed muscles. And muscle mass, unlike fat mass, requires a greater supply of energy from a person for its life support. That is why, even in the absence of great physical activity, the male body, unlike the female body, burns a significant number of calories.

It is noted that excess weight in men under 30 years of age is quite rare. It occurs only in cases of obvious health problems. Mostly, obesity overtakes men after 35 years, along with the beginning of the aging process of the body. To eliminate extra pounds, you first need to find out the reasons that led to obesity. This will allow you to take the most effective measures to effectively eliminate the problem.

Scientists have identified some internal factors that influence weight gain in men. Among them:

1. Diabetes. This disease is caused by a metabolic failure, which becomes the main cause of weight gain due to the fact that internal obstacles to energy consumption are created.
2. Pathologies of blood vessels and heart. With such diseases, a person becomes lethargic. His physical activity decreases. In addition, disturbances in the functioning of the heart muscle prevent the normal supply of oxygen and nutrients to all cells of the body.
3. Hormonal imbalances. The appearance of fat in the waist and hips occurs in men when estrogen levels increase.
4. Endocrine pathologies. The role of the thyroid gland in the body is significant. This organ produces many hormones and substances necessary to maintain normal human health. When the functioning of the thyroid gland is impaired, fat mass accumulates.
5. Genetic predisposition. Sometimes the mechanism for the appearance of excess fat reserves is inherited by a man. Scientists believe that this protective mechanism arose in some people in order to survive during periods of famine. This predisposition still exists today. But only against the backdrop of shelves filled with high-calorie foods does it contribute to rapid weight gain. This mechanism is triggered due to a strong decrease in the body’s sensitivity to peptin. This satiety hormone is designed to signal the brain that enough food has arrived. If the body “does not hear” it, then the person, not feeling full, constantly overeats.

There are also certain external factors. Their effect on a man’s body also leads to his gaining excess weight. Among these factors are:

1. Low mobility. Those men who work at a computer all day long and use personal cars for any movement gain weight quickly. Moreover, their fat mass is distributed evenly throughout the body. When leading such a lifestyle, muscle atrophy begins, and the consumption of those calories that a person received with food decreases. This leads to the accumulation of energy in the body tissues in the form of fat mass.
2. Overeating and poor nutrition. With the modern pace of life, it is quite difficult to follow the rules of eating. In addition, people are increasingly consuming processed foods and fast food, as well as other foods that stretch the stomach. This becomes another reason for overeating. After all, a person with a distended stomach will need to consume more food in order to feel full.
3. Stress. When eating, a person produces hormones that cause a feeling of happiness and satisfaction. This allows food to help reduce stress levels, acting as a kind of antidepressant. This is why men overeat. After all, they seek a feeling of calm.
4. Bad habits. Smoking and alcoholism lead to a significant slowdown in metabolism. This is what causes extra pounds to appear even in healthy men. A striking example of this is beer alcoholism. With constant consumption of an intoxicating drink, you can observe the accumulation of significant fat mass in the abdominal cavity. This phenomenon is popularly called a “beer belly.”

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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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

Sports diet for drying the body

A protein diet for weight loss for men is based on the inclusion of low-carbohydrate foods in the diet, which lead to fat burning. The duration of the sports nutrition program is 6 weeks, during which up to 10–12 kg of excess weight is lost. Diet recommendations:

• eat every 2 hours (6 times a day);
• include foods from the main list in every meal;
• do exercises to strengthen your abdominal muscles and muscles;
• maintain a drinking regime (2.5 liters per day);
• exclude alcohol, baked goods, margarine, fatty meat and fish, sweet carbonated drinks.

Basic diet

The main products in sports nutrition for men are those that are rich in proteins:

• seafood (oysters, shrimp, crabs);
• meat (chicken, turkey, rabbit);
• legumes (beans, lentils, peas, chickpeas);
• vegetables, greens (cucumbers, spinach, zucchini, peppers, cabbage);
• nuts (almonds, walnuts, cashews, hazelnuts);
• cereals (oatmeal, buckwheat, corn, brown rice);
• eggs, nut butter (peanut, almond);
• products made from wholemeal flour (pasta, bread);
• unrefined oil (linseed, olive, corn, sunflower);
• unsweetened fruits and berries (raspberries, grapefruit, apples, pineapples, currants, kiwi);
• protein milkshakes.

Menu for the day

A balanced diet is designed so that the BJU ratio (in%) is 50/30/20. Example of a one-day weight loss menu:

• breakfast: oatmeal with cashews – 200 g, cottage cheese with herbs – 100 g, green tea (200 ml);
• lunch: protein shake – 5 egg whites, raspberries – 100 g;
• lunch: lentil soup – 150 g, steamed beef – 100 g, cabbage salad with cucumbers, herbs and olive oil – 70 g, fermented baked milk (150 ml);
• afternoon snack: toast with peanut butter, fruit (150 g);
• dinner: oysters – 150 g, cod fillet – 100 g, sweet pepper – 50 g;
• second dinner: 2 egg omelet, kefir – 150 ml.