Health, Healthy Eating
Proper nutrition for men for weight loss
According to the Ministry of Health, the number of obese men in our country has doubled in the past two decades. The abundance of high-calorie food and its availability, the reduction in physical activity are factors that led to the catastrophic spread of this disease, bringing the figures of Russian and American statistics closer. Physicians are sounding the alarm, claiming that being in excellent physical form today is not only fashionable, but also necessary. Most successful people, regardless of gender, follow this modern trend, adhering to the principles of a healthy lifestyle. Scientists argue that proper nutrition for men for weight loss plays an even greater role than for women. Overweight often delivers emotional discomfort to members of the stronger sex, is the reason for low self-esteem.
Whether it is necessary to choose a strong sex for a diet and how to lose weight without fasting
Men, unlike ladies, thanks to the peculiarities of the structure of the body, it is much easier to lose weight and more difficult to gain weight. Processes of thermolipolysis (fat burning) occur at them fast enough, and the transformation of carbohydrates into adipose tissue proceeds very slowly. This helps to achieve significant results by choosing the right diet for losing weight. At home, it is enough for men to reduce the calorific value of the daily ration by 10-20 percent, so that the body uses its own fat reserves to generate energy. But many of the stronger sex are skeptical about diets, considering the addiction to losing weight as a purely feminine occupation. Men prefer sports training, as the main factor in weight loss. However, they do not take into account the importance of providing the body with adequate calories.
The daily norm of proteins, fats and carbohydrates for slimming men
The total caloric content of the diet for a person who most of the day sits in the office or at home at the computer is about 1500-1600 calories, and for men engaged in active physical work or sports, this parameter can increase to 1800-2000 kcal. Protein-rich dietary schemes (the amount of protein in which is 25-30 percent of the caloric intake) can accelerate metabolism and reduce the energy value of the diet by 90-100 kcal per day.
What products should I choose from?
Protein food for weight loss should be high quality, with a minimum amount of fat: meat (beef, poultry meat - chicken or turkey), fish and sea inhabitants, dairy products, eggs and nuts. Of the fats, only unsaturated fatty acids (fatty acids) benefit. Preferred dietary foods are high in omega-3 LC: marine fish (salmon, tuna, sea bass, sardines and others). In addition, the sources of vital fats are legumes, nuts, dairy and other products.
Fiber, maximum of vitamins and minerals
Vegetable fibers, normalizing the digestive processes in the body, must necessarily enter the diet of a man who throws off excess weight. They are non-nutritive, but they provide a lasting sense of satiety, stimulate the processes of cleansing the body. In nutrition for men for weight loss, on the recommendation of the WHO, it is necessary to include 38-40 grams of fiber daily. It is rich in raw cereals (buckwheat, brown rice and wheat), legumes (peas, chickpeas, lentils and beans), vegetables and fruits (the skin of which consists of dietary fiber), seeds (flax, pumpkin, sunflower) and nuts. The leaders in the content of plant fiber per 100 g of product are: bran (rye, oat and wheat) - 44 g; Beans - from 7 to 15 g; Whole grain bread - from 7 to 9 grams, as well as cereals - from 8 to 10 g. The emphasis on non-starchy "nature gifts": spinach, cabbage, broccoli, cucumbers, green apples, as well as citrus, watermelons, plums and other sources of vitamins and Minerals will help saturate the body with these essential components, will give strength and strengthen immunity.
The size of portions and the amount of water
To remove the extra pounds, you need to reduce the amount of food you eat. At one time, men are allowed to eat not more than 250 ml of the first dish, 150 g of salad or porridge, 100 g of fish or meat.
Ways to prepare
Healthy diet for weight loss (for men) at home can be arranged by boiling the foods, cooking them steamed, baked or stewed. Of the gifts of nature, it is better to make fresh salads or smoothies-cocktails. The amount of salt during the process of creating a culinary masterpiece must be limited, adding it a few crystals or replacing with lime juice (lemon), spices, dried herbs.
Running with losing weight
By reducing the calorie content of the diet and adjusting the diet for men for weight loss, it is difficult to solve the problem of overweight without sport. It is an integrated approach to the process of reducing body volume with an emphasis on optimal physical activity is the most effective way to lose excess pounds. When doing exercises, muscles tend to strain, which leads to an increase in the expenditure of calories and the burning of more fat.
Treasured "cubes" of the press
In order for a complete person to achieve a strong and embossed torso, you must first organize a regular, balanced diet for weight loss. For men, the press swings, most often, by lifting the torso from a prone position. Such movements help burn the most common type of fat among men - abdominal.
Tips from experienced
It is very important that the diet for men for weight loss is full. It should saturate the person, not allowing it to overeat. By eating healthy foods, a man needs to maintain a sufficient level of energy without getting an excess of calories.
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