Effective men's diet for weight loss

Many men have recently been actively engaged in their figure. Representatives of the stronger sex not only enroll in gyms to gain muscle mass and become stronger. In addition, men's diets for weight loss have become quite common. Such dietary regimes differ from female diets in higher permissible calorie content, which is due to the addition of carbohydrates to the diet, which the male body practically does not turn into fats.

Major nutritional errors

All people are different, but there is a list of typical eating habits that over the years turn most of the muscular from nature men into flabby fat men. A men's diet for losing weight in the abdomen and other areas where fat accumulates will not bring results if these incorrect settings, which for a long time caused the choice of dishes, are not eliminated. Most of the stronger sex eat much more than the body needs for normal work. The reasons for this lie in the fact that boys from childhood are taught to equate the ability to absorb the first, second, third and compote and physical strength.

In addition, most men are firmly convinced that vegetables and low-fat fish are for women, and they need “real” food like dumplings, generously flavored with mayonnaise, or fatty meat. Husbands, fathers, sons and just companions of life often eat only high-calorie and quickly satiating dishes. Due to physiological characteristics, men really need more kilocalories than women, but heavy food is far from the only source of healthy calories.

For most people, the normal diet is three meals a day with light cereal, sour-milk or fruit snacks. But for many (and not only men) the desire to have a meal with something often turns into a full meal. There can be many such snacks during the day, especially since they most often occur in front of the TV or after another occupation, that is, when the perception channels are not at all occupied with an awareness of how much and what has been received into the body.

Men often drink alcohol, with which they receive "liquid" calories. Particularly dangerous in this sense, beer, which in itself is quite high in calories, also dulls the feeling of fullness and kindles hunger. An innocent bottle of whiskey with friends after work is also rarely alone. Here you also need to add uncontrolled kilocalories in the form of sweet tea and coffee, carbonated drinks, juice, which remove fluid from the body, thereby disrupting normal metabolism.

In addition, representatives of the stronger sex are almost universally confident that classes in the gym will solve all their problems with being overweight, and a man’s diet in the full sense of the word is not so necessary. Meanwhile, studies conducted by Brett White of the University of Portland Health prove that physical exercise alone does not produce any result without changing diet. The decisive factor for the figure is still nutrition.

Fat accumulation in the abdomen

One reason to think about a man’s diet for weight loss is the belly, which looks like a pregnant woman’s belly. The appearance of such a problem, as a rule, is caused by three main reasons. A sedentary lifestyle and a large amount of time spent driving a car contribute to the weakening of the oblique muscles of the abdomen. In addition, there is a change in hormonal balance caused by age-related changes and stresses.

As a result, a female-type figure develops, and fat deposits on the stomach and hips increase. Of course, overeating does not pass without a trace, as well as the use of alcoholic drinks, sweet soda.

The accumulation of fat in the abdomen becomes one of the health risk factors. If with a growth of 170 cm the volume of the place where the waist should be approximately is more than 94 cm, then this can become a provoking factor for the development of diabetes, acute heart failure, high blood pressure. If the waist is more than 101 cm, then the risk becomes high.

A male diet for weight loss will help in the fight against overweight (the menu will be presented later), but the best results can be achieved by combining a change in diet with physical activity.

The first step towards losing weight

Nutritionists who deal with the problems of extra pounds in men unanimously hold the opinion that breakfast should be as useful and hearty as possible. Member of the British Dietetic Association Pat Dyson, for example, argues that men who eat breakfast at home have a lower BMI than those who buy something to eat in fast food restaurants or skip their first meal. Here are some great breakfast options you can include on the men’s diet menu:

1. Toast with cottage cheese and herbs.
2. Oatmeal or cereal with non-fat milk and fresh berries.
3. Omelet in olive oil with vegetables.
4. Grilled toast with bacon and tomatoes.
5. Two hard boiled eggs and bread rolls.

A light, hearty and energetic breakfast can be supplemented with tea or freshly squeezed juice. Those who are accustomed to starting the day with coffee, it is better to do it not on an empty stomach. By the way, many men enjoy breakfast with vegetable smoothies, a glass of low-fat kefir or fermented baked milk with fruit.

Fat burning diet

A man’s diet is not a diet in the full sense of the word. Representatives of the stronger sex will not starve themselves, sit on hard mono-diets and count calories. For the first month, you should at least learn to “read” the body’s signals that it is full of food. In general, men need to set a slightly different goal, rather than dietary nutrition, which they consider exclusively a “female” affair. A normal daily diet should be gradually transferred to a healthy diet for burning fat.

You need to accustom yourself to the fact that breakfast and lunch are the main meals. The reason for gaining weight, especially on the stomach and sides, is the habit of refusing breakfast, but having a very tight dinner. It is advisable to wake up a little earlier and eat at the beginning of the day, although in the early days it will be very difficult. You need to limit carbohydrates for dinner, it can not consist of, for example, fried potatoes and sweet tea with a slice of cake. It is better to replace this food with a piece of low-fat fish with vegetables, a salad dressed with olive oil, a glass of kefir.

They break the correct metabolism and make the body constantly experience a feeling of hunger, sweets and pastries. Fortunately, it is much easier for men to give up sweets in their diet than for women. Another enemy of a fit body is the all-inclusive principle and the buffet. It is worth starting to get used to the standard serving size, refuse the supplement and leave the table with a slight feeling of hunger - saturation occurs only 20 minutes after eating. And in order to burn fat on the stomach and return muscle relief, you need to do strength training. By the way, they will also increase the level of male hormones.

10-day protein diet

Such a men's diet will allow you to lose about 2 kg of excess weight in ten days. The bottom line is the use of protein foods, and the amount of carbohydrates and fats in the diet is minimized. Adhering to such a diet for a longer time is not recommended, since not only fat is burned, but also muscle mass. This male diet also requires prior consultation with a doctor, since the use of a large amount of protein foods can trigger an exacerbation of chronic diseases, affect blood sugar and cholesterol.

The diet menu is quite diverse, suitable for those who can not imagine life without meat, but can relatively easily refuse sweets and flour products. Meals are preferable to steam. The last time you can eat 4 hours before bedtime. It is also necessary to drink up to 2 liters of pure water per day. Do not drink tap water, it is better to use filtered or mineral water without gas. Here is a sample menu of a male diet for losing weight in the abdomen and sides:

1. Breakfast: two hard-boiled eggs without salt and two bread rolls. Lunch: 200 g of low-fat fish with natural yogurt sauce, two bread rolls. Snack two hours before dinner: low-fat cottage cheese with herbs. Dinner: seafood salad.
2. Breakfast: a little fat-free cottage cheese with herbs. Lunch: tomato and eggplant, baked in foil, boiled mushrooms and cauliflower (200 g and 100 g, respectively). Snack: baked zucchini with grated hard cheese (30 g of cheese per 250 g of zucchini), bread. Dinner: same as the first day.
3. Breakfast: half chicken fillet (not salt) with greens and bread rolls. Lunch: stew of leftover chicken and 200 g of beans. Snack: vegetable salad with yogurt or olive oil. Dinner: curd mass (250 g of cottage cheese and 50 g of sour cream) with herbs and bread.
4. Breakfast: fat-free cottage cheese (150 g). Lunch: zucchini with spices and lemon juice, baked in foil, and two boiled eggs. Snack: mashed cauliflower. Dinner: 200 g of turkey with natural yogurt sauce with herbs.
5. Breakfast: same as the first day. Lunch: 200 g steamed beef. Snack: vegetable salad with yogurt. Dinner: Baked fish.
6. Breakfast: bread and a glass of drinking yogurt (preferably natural). Lunch: half chicken fillet and 100 g of cauliflower. Snack during the day: a little cottage cheese. For dinner: vegetables in foil or steamed.
7. Breakfast: same as on the first and fifth days. Lunch: stew of half chicken fillet and 100 g of beans or cauliflower. Snack: a glass of yogurt. Dinner: beef (200 g).
8. Breakfast: a glass of drinking yogurt. Lunch: half boiled chicken. Snack during the day: a little low-fat yogurt. Dinner: seafood salad.
9. Breakfast: two eggs and bread. Lunch: 200 g lean meat with yogurt sauce. Snack: a glass of yogurt. Dinner: vegetable salad seasoned with yogurt.
10. Breakfast: two eggs and bread or a glass of yogurt. Lunch: vegetables baked with lemon juice, you can rub cheese on top. Snack: a little cottage cheese with herbs or sour cream. Dinner: fish baked in foil, vegetable salad.

Traffic light diet for men

Men's diet for weight loss of 10 kg does not provide for the rejection of everything except buckwheat, apples and kefir. These radical regimes, debilitating the body, are more often carried away by women. A male diet from the abdomen should be long, diverse and high-energy. Such (and still simple and original) is the "Traffic Light". According to this male diet for weight loss, and not only all products are divided into three categories-colors:

1. “Greens”: leafy greens, seafood, cucumbers, apples, carrots, buckwheat, low-fat dairy products, citrus fruits. These foods can be eaten in any quantity and at any time.
2. “Yellow”: cereals on the water and pasta, boiled sausage, dietary meat, dried fruits, pickles, ketchup, dry wine, coffee, cottage cheese, fruits and vegetables, sausages, chocolate and sweets, spices. All this can be consumed from morning to 6 pm, but not overeat.
3. “Reds”: fat and fatty meat, beer, champagne, fast food, cream cakes, ice cream, sweet soda, bread, mayonnaise and milk. These products are completely prohibited.

This male diet for a month will allow you to lose about 5 kg. If you additionally engage in sports and, in general, lead an active lifestyle, then you can throw more. To deal with food and diet principles will help the image below.

By the way, “Traffic Light” is probably the best male diet. This diet is recommended by WHO for continuous use without harm to health, not only for men but also for women.

The famous "ABS Diet"

Such a male diet for weight loss of the abdomen and sides is very common in Europe and America. The name comes from the abbreviated types of products: A - peanuts, almonds and other nuts, B - beans, leguminous vegetables, S - spinach and any other greens. A diet based on these products is recommended to be supplemented with protein powder, and at least twice a week to go to the gym.

Reviews of losing weight indicate that protein powder is much better to replace dietary protein food. From the "Traffic Light" this diet differs only in preferred products.

"Racing Diet"

This men's diet (remove the stomach and sides) is aimed at those who are characterized by an active lifestyle. Here are the foods and dishes you can choose from the Tour De France Racer Diet:

1. Breakfast: pancakes with maple syrup; cereal with milk and fruit; toast with jam and peanut butter.
2. Lunches: steamed broccoli with tomatoes and cheese; grilled chicken fillet with rice and sauce.
3. Snacks: muesli bars; biscuits with grains and dried fruits; sandwich with chicken and a slice of cheese.
4. Dinners: two servings of yogurt; spaghetti without sauce; some toast with a slice of bacon.

Seven day plant diet

Men's diet for a week is based on herbal products. They can be eaten practically any and in any quantities, but the main thing is to follow the rules. Here is a sample menu for a week on a men's diet for weight loss:

1. Only vegetables without salt and meat. At least a third should be consumed raw, the rest must be steamed or boiled.
2. Exceptionally fruit, but it is better to choose not very sweet.
3. Only berries.
4. One and a half liters of kefir and a portion of cottage cheese with a low amount of fat.
5. Exclusively vegetables (as on the first day).
6. Only berries, but one variety. In the evening it is allowed to drink a glass of kefir.
7. Only freshly squeezed juices, mostly fruit.

The entire amount of food per day should be divided into five to six meals. Additionally, you should drink two liters of purified water.

Very strict male diet

There is another ABS diet, but much more stringent, designed for 50 days of extreme nutrition with a low calorie content and periods of fasting. Such a regime was developed in the USA in the 70s for “slimming camps”. Before choosing this diet, you need to weigh all the risks, given that on certain days the body will receive only 150 kcal, which is ten times less than the norm recommended by WHO.

Side effects such as severe sensitivity to cold, depression, osteoporosis, fainting and dizziness due to low blood sugar, and a predisposition to anorexia can occur. Before deciding on a diet for 50 days, it is necessary to consult a doctor and undergo at least a basic medical examination, and in case of side effects, you should immediately stop following this regimen.

It is recommended to divide the food into five receptions (three main and two snacks), choose complex carbohydrates and protein products, avoid flour, sweets and pastries. Missed for some reason, dinner can be replaced with one unsweetened fruit or a glass of yogurt from 18 to 22 pm. The diet is losing weight itself, based on the number of allowed calories. The calorie plan for this diet for 50 days is presented in the figure below.

You need to go out of the diet with extreme caution, since the body in just two months has simply lost the habit of getting food. The first month after an ABS diet for 50 days, the calorie intake per day should not exceed 800-1000 kilocalories, and in the first five to seven days it is generally recommended to consume no more than 500 kcal.

A very strict diet for 50 days allows you to get rid of a record 25 kg in almost two months. But the many risks associated with such a diet make you seriously think about the appropriateness of testing an extreme diet on your own health.

Diet of Kim Protasov

Who is hiding behind this pseudonym is unknown, but a diet with this name is great for the summer. The diet is designed for five weeks. The first two weeks it is necessary to eat only vegetables in any quantity and sour-milk and dairy products with a fat content of not more than 5. Raw tomatoes are better to eat, cucumbers, white cabbage, carrots. Eggplant, cauliflower, zucchini should be cooked in a double boiler, stewed or baked in the oven in foil. You can season with yogurt, kefir, cottage cheese, add garlic and grated cheese. You can also eat one boiled egg and three unsweetened apples per day.

The next three weeks you need to continue to eat the same amount of vegetables, and dairy products are replaced by 200-300 g of meat or fish of low-fat varieties. Protein food is also desirable to steam, bake in foil, cook. , , , . (, — , ) , .