Diet for men
It is reliably known that about 20% of men in the world are overweight. And if the issues of aesthetics can be considered a matter of taste, then the objective health problems caused by overeating have very formidable consequences.
Principles of an effective diet for men
Violation of digestion processes leads to diseases of the gastrointestinal tract. Often fatal cardiovascular problems such as heart attacks, strokes, atherosclerosis and diabetes mellitus are also a consequence of obesity.
The approach to creating a diet menu for men does not fundamentally differ from women's diets. The main difference is calorie content. If, for weight loss for women, the energy value of the daily menu should be equal to 1200 kcal, then an effective diet for men has a caloric content of up to 1700 kcal per day.
A weight loss diet for men should be complete, especially if there is physical activity. Its composition must necessarily include protein, coarse plant indigestible fibers, vitamins (A, D, E, C and group B), trace elements (in particular magnesium and calcium). If you follow a diet, you must follow the drinking regimen: the daily amount of water should be at least 2 liters.
The diet menu for men should include lean meat in boiled, stewed, baked or steamed form. Do not forget that fish is the most valuable source of easily digestible protein. Vegetable dishes should be a garnish for protein dishes. When consuming flour products, preference should be given to products with bran. You also need low-fat fermented milk products and cereals in the form of cereals, soups, etc.
Weight loss diet for men: prohibited foods
During the period of weight loss, it is necessary to refrain from drinking alcohol, fatty and fried foods, pickles and smoked meats. You should not abuse hot spices that stimulate the appetite. It is worth trying to exclude high-calorie sauces, such as ketchup and mayonnaise, from the diet for men, and keep sugar consumption to a minimum.
Drying the body for men - the diet of bodybuilders
The term "body drying for men" has migrated into nutritional science from among professional athletes. Unlike other diets for men, drying the body is a fat loss technique.
Adipose tissue is more resistant than protein. Thus, during normal weight loss, weight loss often occurs due to a decrease in muscle mass while maintaining body fat. In addition, with a decrease in muscles that can consume energy, unlike fat tissues, body weight gain occurs faster. Drying the body allows you to get rid of fat and maintain muscle relief.
Except for diet, physical activity is an integral part of successful body drying. When following a diet, it is necessary to consume the following foods in sufficient quantities:
- lean meat
- fish,
- eggs,
- low-fat dairy products,
- legumes,
- porridge,
- fruits and vegetables.
As a rule, the diet for drying the body for men is designed for a week. The daily diet consists of three main meals and two snacks in between. When composing a menu, it should be remembered that the more fat deposits, the more proteins and less carbohydrates should be present in the diet. At the same time, completely excluding carbohydrates is dangerous to health. During this period, the ratio of proteins, fats and carbohydrates should look like 6/2/2, whereas with a normal diet - 2/2/6.
In general, modern nutritionists argue that short-term weight loss diets are more harmful than beneficial. To have an optimal body weight, you need to develop the correct nutritional system and adhere to it on an ongoing basis.
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