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Diet for men
Men have more self-control and are more persistent in their strivings to have a slim look, they also more seldom give in to the temptation of eating sweets, that’s why it’s easier for them to loose weight – at least theoretically. Still, they choose this way to improve their looks four times rarer than women.
Change your habits
Three low-fat and tasty meals a day should constitute the main source of the diet for men.
Breakfast are mainly carbohydrates which provide energy for the whole day, lunch - protein, and for dinner, in the evening – a helping of carbohydrates which help burn fat.
Between main meals there should be a small, lighter meal, brunch, for instance, a small box of yoghurt, 100 ml of tomato juice (110 kcal), and a non-sweet desert, for which we may eat, e.g., a slice of crispy bread with a spoonful of cottage cheese and a sliced cucumber (75 kcal).
A great substitute for meat is fish and vegetables, but we shouldn’t necessarily quit eating meat completely (it’s even more so in case of men who regularly exercise actively).
We should forget about meat and fish panee as well as about alcohol, which supplies the body with empty calories, sharpens the appetite, causes flatulence and indigestion. Still, from time to time we may allow ourselves to have a glass of vodka or red wine. We should also reduce the consumption of strong coffee and tea.
Don’t forget about your daily exercise!
Besides the diet itself physical activity is highly recommended. As much as possible, jog or swim. We will tell you what to do so that your everyday routine would become a part of your exercise!
When you work at your desk – remember about exercises stretching your muscles – at least twice a day from 3 to 5 minutes.
Whenever you get the chance, use stairs instead of an elevator – both when going up and down.
A daily intake of … calories
1500 kcal a day is an optimum amount for people who have a light, office job; but if you work harder, the amount of calories should be increased to 1800 or even 2000 a day. We should remember about hydrating our bodies- minimum 2 litres of liquids a day (still water, juices, tea – alcohol does not count) and necessary exercise.
How can we get rid of excess fat around our waistline?It’s important that the diet would be saturating but not fattening, helping us get rid of the fat around the waistline in the places where there is the most of it. It’s worth it to quit eating pork - both cured meat and butcher’s meat, season salads with lemon juice instead of oil and thicken soups and souces with potato purée. It’s also better to forget scrambled eggs with bacon, fried sausages or a hamburger with French-fries.
The diet should be especially rich in vitamins from group B, C, A, D, E, magnesium, calcium, protein and fibre. Its ideal elements are: asparagus, broccoli, cauliflower, spinach, red pepper, potatoes cooked in skin, various salads, wheat bran, oatmeal, low-fat yoghurt, dairy products, dark bread, fruit juices, vegetable fats, lemon juice.
It’s worth it to eat one of these „breakfast menus”, - it’s quick, tasty and will give you energy:
Menu nr 1:
a slice of whole-grain bread with 1/2 spoonful of low-fat butter, 3 dag of low-fat boiled ham, 10 dag melon (205 kcal).
Menu nr 2:
2 slices of crispy bread with 1/2 teaspoon of butter and a spoonful of blueberry preserves (160 kcal).
Menu nr 3:
muesli made of 3 spoonfuls of whole grains flakes (no sugar added), a spoonful of cottage cheese and 3 spoonfuls of milk. Apart from this 15 dag of honeydew melon (185 kcal).
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