According to the Ministry of Health, the number of obese men in our country has doubled over the past two decades. The abundance of high-calorie food and its availability, decreased physical activity are the factors that led to the catastrophic spread of this ailment, approximating the figures of Russian and American statistics. Doctors are sounding the alarm, claiming that being in excellent physical shape today is not only fashionable, but also necessary. Most successful people, regardless of gender, follow this modern trend, adhering to the principles of a healthy lifestyle. Scientists say that proper nutrition for men for weight loss plays an even greater role than for women. Being overweight often causes emotional discomfort for the stronger sex, and is the reason for low self-esteem.
It can also be a source of problems associated with cardiovascular and other serious diseases. But how to change your usual diet? It is known that the menu of a losing weight man should not contain harmful and heavy food, the daily caloric intake of the food consumed cannot exceed 1600-1800 kcal, while it is necessary to eat at least 4-5 times a day in small portions.
Should the stronger sex choose a diet and how to lose weight without starvation
Men, unlike women, due to the structural features of the body, it is much easier to lose weight and more difficult to gain weight. The processes of thermolipolysis (fat burning) occur quite quickly in them, and the conversion of carbohydrates to adipose tissue is very slow. This helps to achieve significant results by choosing the right diet for weight loss. At home, for men, it is enough to reduce the calorie content of the daily diet by 10-20 percent, so that the body begins to use its own fat reserves to generate energy. But many of the stronger sex are skeptical of diets, considering the addiction to weight loss a purely female occupation. Men prefer sports training as the main factor in weight loss. However, they do not take into account the importance of providing the body with calories in full.
Healthy diet for men for weight loss stimulates a high level of metabolism in the body, which helps to effectively break down fats, helps to preserve and strengthen muscles. Frequent meals in small portions allow you not to experience excruciating hunger and noticeably lose weight. The most acceptable nutritional system for men is a gradual decrease in caloric intake with a simultaneous increase in muscle mass due to regular physical activity. The most effective diet for the stronger sex, many experts consider protein.
The daily rate of proteins, fats and carbohydrates for losing weight men
The total calorie content of the diet for a person who sits at the office or at home at the computer most of the day is about 1500-1600 kcal, and for men engaged in active physical labor or sports, this parameter can increase to 1800-2000 kcal. Protein-rich nutritional schemes (the amount of protein in which is 25-30 percent of the calorie intake) can accelerate metabolism and reduce the diet's energy value by 90-100 kcal per day.
Adequate intake of animal and vegetable proteins helps not only to lose weight, but also to prevent its rapid gain in the event of a diet failure. Proper nutrition for losing weight to a man who wants to get rid of extra pounds and maintain the result includes 25% protein, 15% fat and 60% slow, hard-to-digest carbohydrates. The use of the daily norm of proteins (for ordinary people - 1-1.5 g per kg of weight, and for athletes and those wishing to improve the muscle relief - 2-2.5 g) helps to increase the level of metabolism, reduce appetite and strengthen muscles. In addition, building muscle mass helps burn fat more efficiently and successfully adjust weight.
What products do you need to choose a menu from?
Protein food for weight loss should be of high quality, with a minimum amount of fat: meat (beef, poultry breast - chicken or turkey), fish and inhabitants of the seas, dairy products, eggs and nuts. Of fats, only unsaturated FAs (fatty acids) benefit. Foods that are high in omega-3 FAs are preferred in dietetic foods: saltwater fish (salmon, tuna, sea bass, sardines, and others). In addition, legumes, nuts, dairy and other products serve as sources of vital fats.
Experts advise reducing the amount of carbohydrates during weight loss, but an important nutrient cannot be ruled out. These compounds serve as a source of energy, so complex carbohydrates must be included in the daily diet: various cereals, cereals (buckwheat and oatmeal), rye bread, brown rice, honey. It is better to use them in the first half of the day. Carbohydrates to avoid while losing weight are called simple: white bread and pastries, sweets, lemonade and sugary sodas. Experts attribute alcohol to the same “fast” carbohydrates. A balanced diet for men for weight loss should not contain strong alcohol, sweet fortified wines and beer from cans. Those who like to sit with friends over a glass of “live” foam can occasionally treat themselves to such a party, but not more often 1-2 times a week.
Fiber, maximum vitamins and minerals
Plant fibers that normalize the digestive processes in the body must be included in the diet of men who lose weight. They are non-nutritious, but provide a long-lasting feeling of satiety, stimulate the body's cleansing processes. In the diet for men for weight loss, on the recommendation of WHO, it is necessary to include 38-40 g of fiber daily. It is rich in unprocessed cereals (buckwheat, brown rice and wheat), legumes (peas, chickpeas, lentils and beans), vegetables and fruits (the peel of which consists of dietary fiber), seeds (flax, pumpkin, sunflower) and nuts. The leaders in the content of plant fiber per 100 g of product are: bran (rye, oat and wheat) - 44 g; legumes - from 7 to 15 g; whole grain bread - from 7 to 9 g, and cereals - from 8 to 10 g. Emphasis on non-starchy "gifts of nature": spinach, cabbage, broccoli, cucumbers, green apples, as well as citrus fruits, watermelons, plums and other sources of vitamins and minerals will help saturate the body with these critical components, give strength and strengthen the immune system.
Serving Size and Amount of Water
To remove extra pounds, it is necessary to reduce the amount of food consumed. At one time, men are allowed to eat no more than 250 ml of the first dish, 150 g of salad or porridge, 100 g of fish or meat.
The calorie content of their snack should not exceed 150-200 kcal. The top five healthy foods for quickly satisfying hunger are not chips, fast food and cookies, but bananas, dark chocolate, nuts, cottage cheese with berries, a rye bread sandwich with a slice of boiled chicken breast and a slice of cucumber or a leaf of salad. By volume, a snack (except vegetables and fruits) averages 100-200 g. In a balanced diet of men seeking to lose weight, the amount of water drunk per day plays an important role. Clean water without gas must be drunk as often as possible, at least 1.5-2 liters daily. It helps to accelerate the metabolism, stimulates digestion, increasing the amount of fiber, improves the process of lipolysis (fat breakdown). At the same time, water does not contain calories and neutralizes the feeling of false hunger when a person is actually thirsty. Drinking 150-200 ml of water before meals, men reduce their appetite and, as a rule, eat less.
Cooking methods
Healthy diet for weight loss (for men) at home can be organized by boiling foods, steaming them, baked or stewed. From the gifts of nature it is better to make fresh salads or smoothies-cocktails. The amount of salt during the process of creating a culinary masterpiece must be limited by adding it with a few crystals or replacing with lime (lemon) juice, spices, dried herbs.
Weight Loss Jogging
It is difficult to solve the problem of overweight without reducing the calorie content of the diet and adjusting nutrition for men for weight loss as much as you want. It is an integrated approach to the process of reducing body volumes with emphasis on optimal physical activity that is the most effective way to lose extra pounds. When exercises are performed, muscles are tightened, which leads to an increase in calorie expenditure and the burning of more fat.
With a high BMI or body weight of more than 90 kg, as well as a person over 45-50 years old, walking on a treadmill or walking in the fresh air is indicated, and running is prohibited, since it can cause damage to joints and knees. A rational, healthy diet for weight loss for men, running with a gradually increasing load: from a slow pace of jogging to medium and intense speed, the body is taught to receive and spend calories, successfully burning fat. Regular exercises will have a beneficial effect on the parameters of the body, the state of muscles and the body as a whole.
Treasured "cubes" from the press
In order for a complete person to achieve a strong and sculpted torso, you must first organize regular, balanced nutrition for weight loss. For men, the press sways, most often, by lifting the torso from a prone position. Such movements help burn the most common type of fat among men - abdominal.
Using 20 of these actions can burn about 7 calories. Trainers recommend press muscles no more than three times a week, giving them rest every other day. After 15-20 repetitions become easy for you, the complex of exercises must be complicated by adding weighting agents (dumbbells or an expander).
Tips from seasoned
It is very important that the nutrition for men for weight loss is complete. It should saturate a person, not allowing him to overeat. Eating healthy foods, a man needs to maintain a sufficient level of energy without getting an excess of calories.
Fried and spicy dishes, pickles and smoked meats, pork, sausages, ham and sausages, mayonnaise and canned foods are prohibited. It is necessary to reduce the amount of sugar consumed or to exclude it from the diet. During weight loss, it is better to forget about baking and confectionery, fast food and high-calorie desserts. You need to eat varied so that the process of losing weight does not create discomfort. The body will quickly get used to a balanced diet, which will help not only to effectively lose weight, but also to maintain the achieved result for a long time.