3 best men's diets for weight loss: menu for the week

A young man suffering from excess weight should lose 20 kg. simple enough. After crossing the forty-year threshold, this task becomes much more difficult. This is explained by a decrease in muscle mass and a slowdown in metabolism. The male body, as it wears out, does not require special energy expenditure to maintain cell construction and blood circulation. Food burning occurs more slowly, and fat reserves, on the contrary, increase. A balanced diet and moderate physical activity will help an obese man lose at least 20 kg.

Features of men's diets

The weight loss diet for men differs from women's in the following parameters:

Daily calorie content. The norm depends on the level of physical activity of a man - 1700 kcal (sedentary work), 2200 kcal (increased loads).
Fluid consumption is calculated individually: 30-35 ml of water per 1 kg of person’s weight per day.
BJU ratio. Men require more protein than women due to muscle growth. Daily ratio of proteins, fats and carbohydrates: for sedentary work – 1:1.4:4.3; for heavy physical activity – 1:1.3:5.
Intensive sports activities. Men are recommended to visit the gym at least 3 times a week and give preference to strength training.
Number of meals. Depends on age, work schedule and body condition. Optimally – 3–5 times a day.
Gradual reduction in calories. A sharp reduction in the energy value of dishes will lead to a slowdown in metabolism and weight gain. Start reducing calories by no more than 20% of your usual calorie intake.
Necessary substances. A man's body requires fiber, vitamins B, E, C, D, A, magnesium, potassium, zinc, selenium.

Principles for choosing a nutrition program for weight loss

A protein-fat diet with limited carbohydrates is suitable for the stronger sex. Nutrition for weight loss for men is selected according to the following criteria:

The duration of the diet is from 7 days to 3 months.
Age – 30-year-old men have a faster metabolism than 40-year-old men.
The final result of losing weight depends on the initial weight, dietary restrictions, and the characteristics of the profession (how high energy consumption is).
Contraindications – it is prohibited to use the diet for men with chronic diseases in the acute stage.
The level of physical activity - it affects the calorie content of food (higher loads require more calories), weight loss.
The need for sports training - not every man is ready to work out in the gym 3-5 times a week.

Bodyflex

A person who wants to lose at least 20 kg should not ignore bodyflex. This type of gymnastics appeared in the domestic space not so long ago, but is already very popular.

Thanks to this technique, the abdominal muscles are involved. During breathing exercises, their tone is strengthened and the abdominal cavity is noticeably pulled towards the back.

Useful know-how

The convenience of the technique lies in the fact that you can practice both in a horizontal or vertical position, and while sitting at your desk. A person who is losing weight needs to pay attention to performing basic exercises regularly, in the morning and afternoon.

Execution Rules

Bodyflex exercises that allow you to lose weight by 20 kg or more should be carried out in a well-ventilated area. The execution technique looks like this:

Take a deep breath.
Stick your stomach forward.
Exhale sharply while simultaneously drawing in your stomach.
Keep your stomach pulled in for twenty seconds.

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.

What to eat for quick weight loss?

If you are looking for how to lose weight very quickly, check out the list of foods that help you quickly burn extra pounds:

1. Nuts. Nuts have a harmonious balance of fat, protein, and carbohydrate elements. They contain vitamin E, minerals, and other beneficial components.

2. Olive oil. This product contains omega-9, which helps you lose weight.

3. Whole grain products. Such food contains a lot of fiber and other useful elements (potassium, magnesium, selenium).

4. Eggs, meat and seafood, beans. These foods contain a lot of protein elements, so if you consume them, you can lose weight while maintaining muscle mass.

5. Water. An indispensable drink for those who are thinking about how to effectively lose weight. Makes metabolism faster by 25-30%. Typically, a person spends a large amount of energy heating the water inside the body to body temperature. The body works much better if you drink at least 2 liters of water daily.

Diet for men from belly fat for 7 days

The essence of this nutrition program is the daily consumption of a certain group of foods. Due to the loss of excess water, 5–7 kg of excess weight will be lost in a week, and the “beer” belly will decrease. Drink a glass of water 20 minutes before meals and eat 5-6 times a day. From the weight loss menu, exclude salt, alcohol, sugar, baked goods, fast food, and fatty meats.

Diet

The weekly menu for weight loss begins with a vegetable day (Monday) . Raw vegetables make up 1/3 of the diet, the rest is stewed or steamed:

breakfast – tomatoes, cucumbers (250 g);
lunch – radishes (150 g);
lunch – steamed zucchini, broccoli, pumpkin (250 g);
afternoon snack – boiled beets (150 g);
dinner – stewed cabbage (250 g).

Tuesday, fruit day:

breakfast - bananas, grapes (250 g);
lunch – kiwi, apples (150 g);
lunch – figs, mango (250 g);
afternoon snack – plum, pear (200 g);
dinner – orange, grapefruit, peach (250 g).

Wednesday, berry diet:

breakfast – raspberries, cherries (250 g);
lunch – currants, gooseberries (150 g);
lunch – watermelon, lingonberries, strawberries (250 g);
afternoon snack – pomegranate (200 g);
dinner – cranberries, blueberries (250 g).

Thursday, fermented milk day - eat cottage cheese (200 g) and drink kefir or fermented baked milk (1.5 l).

Friday, vegetable day - the menu of the 1st day is repeated.

Saturday, berry-kefir diet:

for breakfast, lunch, lunch, afternoon snack - 150 g of berries of one type;
dinner – kefir (250 ml).

Sunday, fruit and vegetable juices:

breakfast – grape juice (200 ml);
lunch – tomato juice (250 ml);
lunch – apricot juice (250 ml);
afternoon snack – pumpkin juice (200 ml);
dinner – grapefruit juice (250 ml).

System for losing weight by 5 kg per week

To lose up to 5 kg per week, you need a comprehensive approach. It should be based on proper nutrition and include acceptable physical activity and avoidance of bad eating habits.

A specially developed BeFit diet with an optimal amount of calories will help maintain PP - the Light program for 1000-1100 kcal per day. It has reduced the percentage of fat to a healthy minimum, focuses on proteins and fiber, and all dishes are already packaged in convenient containers. Order this program and then you will instantly solve the issue of proper and healthy nutrition for quick weight loss:

Follow the regime

When losing weight, it is important for the body to follow a daily routine and rest regime. On average, the sleep period should be 7-8 hours. This is necessary to improve appearance and strengthen the immune system. At the same time, a person’s mood rises, brain activity improves, and physical endurance develops.

With a lack of sleep, brain function and performance deteriorate, the risk of developing heart disease increases, and diabetes may develop.

Respiratory pathologies

Tuberculosis is one of the most dangerous infections. She is difficult to treat. Among the causes of sudden weight loss in men, one of the most common is this disease.

Those most susceptible to TB are people with drug and alcohol addictions, prisoners, and people with nutritional deficiencies.

The infection is manifested by severe discomfort in the chest area, coughing attacks with the release of sputum and blood particles, profuse sweating, fever, and weakness.

Weight loss can also be caused by an inflammatory process in the lungs - pneumonia. Unlike tuberculosis, this pathology has an acute rather than chronic course.

Advantages and disadvantages

Advantages

Flaws

Dietary nutrition gives good results in losing weight - approximately minus 3 kg per week.
The menu is simple, so anyone can handle the cooking, even a single man.
Nutrition is nutritious and varied, which makes it possible not only to lose weight, but also to improve your health.

You need to weigh out portions and monitor your diet, sleep, rest and active exercise.
To improve physical parameters, you need to either engage in heavy work or get regular physical activity, for example, in the gym, cycling or walking.
Quality products today are expensive and often difficult to find.
At first, obese men will find it difficult without sugar, salt, fried foods, and alcoholic drinks, which can cause a breakdown, but in the future the body will adapt and rebuild in a new way.

Proper nutrition

Nutritionists advise starting with a review of your diet. The best way is to reduce the portions you consume. Studies have shown that men who cut their portions in half lose weight, but this result is temporary. On the other hand, quickly losing kilos is a good motivation for further action. Some tips for those men who want to lose weight:

calculate the number of calories consumed, consult a nutritionist (if necessary, find information on the Internet) about the daily intake of fats, proteins, carbohydrates. You need a clear understanding of what substances a particular product contains and in what quantities;
it is necessary to reconsider the amount of carbohydrates consumed. Give up quick snacks and fatty fast foods, prohibit yourself from your favorite French fries, crackers and other flour products;
give up sugar. This is one of the main pests to a healthy body. It is necessary to avoid foods containing large amounts of sugar, especially soda. Replace liquids with plain water;
take lean meats (chicken, rabbit, turkey) as the basis for your diet, introduce cereals (rice, oatmeal, buckwheat, millet), fruits (except bananas, avocados, grapes), vegetables (exclude beans and potatoes), dairy and fermented milk into your diet sugar-free products;
follow the rule: drink water at least 2-3 liters per day. Filling the stomach, water leaves you feeling full.

How to build a balanced diet so as not to gain weight and stay in shape?

First, you need to follow your diet.

It should be either three times (every 5-6 hours) or four times (every 4-4.5 hours). The latter option is more preferable, since thereby we increase sensitivity to both insulin and leptin.

Intermittent fasting, which is now fashionable, is justified, but not in all cases. Before integrating it into your life, it is better to look at the genetics and understand whether it will be effective. In general, it has proven itself well as an anti-age strategy, but there is an important nuance: if you do not know your genetics, then you should not do an interval of more than 14 hours. So if dinner happened at 20:00 in the evening, then the earliest meal possible is at 10:00 in the morning.

Any man's diet must contain fat, as it is a precursor to steroid hormones; protein, so as not to lose weight; and complex carbohydrates - this is relevant for any age.

The older a person is, the less red meat he should eat and give preference to red fish. As for the age categories (25+, 35+, 45+), the question here is no longer about nutrition, but about nutraceutical support for the body. Those vitamins and microelements that you might be forgiven for not getting at age 25 should definitely be taken at age 45 in the form of dietary supplements.

Active physical activity

In addition to proper nutrition, experts recommend adding exercise. This will help:

additionally reduce weight, strengthen the body and maintain skin elasticity;
exercise in the gym disciplines, increases self-esteem, and develops willpower;
strengthen muscle mass, make the figure fit;
increase the body's resistance to stress, make the nervous system more stable;
Helps the body fight symptoms of chronic fatigue.

A lot can be said about how to lose weight for a man aged 30; the list of activities recommended by experts is huge. In addition to sports activities, it is recommended to start walking and jogging in the fresh air, do Nordic walking, yoga, stretching, and Pilates. The main thing is to find something you like.

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