Not only women, but also men strive to maintain their body in shape. A distinctive feature of the male body from the female is that men lose weight faster through diets, while women lose it more easily through exercise. At the same time, diets that are designed for women may not be suitable for men. If a man begins to follow a cucumber-kefir diet, then this will negatively affect his health, fat is unlikely to go away, but the loss of muscle mass and a decrease in libido are thus ensured.
Therefore, it is very important to choose the right male diet, which is ideal for a strong half of humanity.
Nutrition for weight loss
Successful fat burning is a gradual transition from a normal diet to a diet. Starting from the first day, it is important to listen carefully to your body and act correctly. Breakfast and lunch are the most important meals. You need to learn to wake up earlier and have a good breakfast. Lunch also needs to be fully, but dinner should be light and 3-4 hours before bedtime. An ideal dinner option is a piece of meat or fish along with a vegetable salad. You also need to learn how to feel full, usually after eating it is felt after 20 minutes. You should control yourself and not ask for supplements; it is important to leave the kitchen with a slight feeling of hunger.
Lose those extra pounds and get rid of fat is easy. However, to bring the body into a beautiful relief form after several years of a sedentary lifestyle is very difficult. Therefore, proper nutrition must be supplemented with strength training. They are able to pump up the muscles of the body and increase the level of hormones in the blood.
How to get rid of the abdomen
Of course, the main purpose of losing weight for men is to get rid of the beer belly. Fat on the sides and abdomen is a store of energy for the body. And he will start to leave from there when the calories coming with food will not be enough. But this does not mean that you need to completely give up food and starve. Such a decision will cause tremendous stress for the body, but in order to start losing weight, it is enough to reduce the daily rate by 20 percent.
But this is the problem, because most men do not know their daily norm and often overeat, thereby provoking the growth of the beer belly. The reasons for this growth are many. Of course, the first is the use of fatty foods and carbonated drinks, including beer. It also depends on physiology. If a man leads a motionless lifestyle and simply eats improperly, this is enough to form a layer of fat on his stomach. It is worth noting the fact that it is easier to fight fat on the stomach at a young age, after 40 years, metabolic processes tend to slow down, so it is unlikely to lose weight quickly.
To get rid of the beer belly and see the first shape of the press, you need to adhere to the correct male diet and food intake regimen. First of all, you need to divide your meal at 5 once a day. The main part of the food should be eaten in the morning, and by dinner leave a small amount of low-calorie food. It is also important to drink a daily norm of water, for men for weight loss, the required volume is 2,5 liters. For this, pure water, green tea, natural juices are suitable. It is equally important to refuse fatty and fried foods, and give preference to boiled, baked and steamed dishes. As in any other diet, sweets, alcohol, sausages and smoked products must be excluded from the diet.
From a properly selected male diet for quick weight loss, the final result directly depends.
Breakfast: favorite porridge, chicken fillet (boiled), vegetables.
Second breakfast: low-fat yogurt with fruits or berries.
Lunch: fish soup with rice, boiled fish, vegetable salad with vegetable oil, bread.
Snack: cottage cheese, nuts and dried fruits.
Dinner: baked eggplant with tomatoes, lettuce, toast.
Breakfast: scrambled eggs, oatmeal on the water, freshly squeezed citrus juice.
Second breakfast: sandwich with turkey, cucumber and herbs.
Lunch: rice porridge, stewed lean beef, vegetable salad.
Snack: fermented baked milk and orange.
Dinner: Baked zucchini with cheese and chicken.
Breakfast: boiled potatoes, grilled fish, vegetables.
The second breakfast: fruit salad, seasoned with yogurt.
Lunch: lean borscht, beef, bread.
Lunch: salted cottage cheese with herbs.
Dinner: boiled rice, cheese, vegetables.
Breakfast: buckwheat with nuts in milk.
The second breakfast: yogurt with berries.
Lunch: mushroom soup, baked chicken fillet with tomatoes, bread.
Lunch: low-fat cottage cheese with fruit.
Dinner: bulgur, seafood seasoned with olive oil.
Breakfast: oatmeal with milk, dried fruits.
The second breakfast: fruit with nuts.
Lunch: soup with lentils, boiled beef, vegetable salad.
Snack: toast with cheese.
Dinner: braised cabbage, grilled chicken fillet.
The rules of the male diet
For fast and effective fat burning, men need to follow some rules:
- Daily calories should be 1600-1700.
- You can drink any non-carbonated drinks without sugar.
- Salads are seasoned with lemon juice, vinegar and spices.
Sports diet for men
Athletes have always been considered as people who have good health, a lot of strength and a beautiful body. The main goal of athletes – to maintain physical fitness, and for this you need to eat right.
The main foods that should be included in the diet:
- protein foods, mostly meat;
- vegetables fruits;
- cereals and cereals.
Any person should receive a certain amount of fat, protein and carbohydrates for the proper functioning of the body. Of course, the main thing for athletes is protein. For the development of muscles, the constant presence of protein in the body is necessary. Carbohydrate is a source of energy, which is also important in the diet of athletes. Fat-rich foods should also be consumed by men, but in moderation. A properly composed diet should contain the correct ratio of all vitamins, minerals and trace elements.
Breakfast: porridge / cottage cheese / eggs, fruit, bread and tea.
Lunch: sandwich with butter, vegetable salad with greens, fruit, juice.
Dinner: soup with milk, lean meat or fish, potatoes, scrambled eggs, salad and compote.
During the diet, the use of sweet, flour and fat is prohibited.
The basic principles of weight gain
To achieve noticeable results, you need to familiarize yourself with the basic principles for weight gain. You need to understand that the set of muscle mass by 60 percent depends on the nutrition of the person. The first rule is fractional nutrition. Meals should be divided, if possible, 4-6 times. Eat often, but in small portions. The break between meals should be 2-3 hours. The protein norm per 1 kilogram weight is 2 grams. But without certain skills, it is better to turn to a trainer or nutritionist, who will make the right individual menu for weight gain. It is important to supplement balanced nutrition with workouts. This combination will give the best and most effective result.
Men’s diet on 7 days
Men’s menu for the week consists mainly of vegetables and fruits. Eating them is necessary for certain recommendations 7 days.
First day – vegetable. Vegetables can be eaten in any quantity, but a third of the daily portion should be raw, the rest should be steamed or baked in the oven.
The second day – fruit. All day you can eat some fruit in the amount in which you want.
The third day is berry. Allowed to use berries in any quantity.
The fourth day – sour milk. For a day you need to drink at least 1,5 liter of kefir, fermented baked milk or yogurt. The fat content of the products should be low.
Fifth day – vegetable. Fully repeated menu of the first day.
The sixth day – kefir-berry. It is best to use the berries of one variety, and for dinner to drink kefir.
The seventh day is drinking. On this day, you need to drink natural fruit and vegetable juices.
Such a diet is a fractional diet, with the liquid you need to drink at least two liters.
It is worth noting that the output from the male diet should be smooth. Do not immediately eat up fatty, flour and sweet food. It must be remembered that only having become accustomed to proper nutrition and exercise, a person will forget about problems with overweight.