Nobody looks nice with a double chin or tummy tyres, male or female. However, males must cast a wide net when they want to start a diet. There is a tonne of weight-loss advice in magazines and diet books for women, but not much for males. It has always been a bit of a mystery as to what guys should consume to lose weight.
Experts claim that one diet does not work for both genders. Men’s nutritional and calorie needs are different from those of women. Given that men have higher muscle mass than women do, the US FDA advises men aged 19 and older to consume about 2,500 calories daily as opposed to 1,800 calories for women. Men’s diets also need to account for the fact that they are more susceptible to lifestyle diseases including diabetes, cancer, and heart disease.
The good news is that because males have higher levels of the male hormone testosterone, they can lose weight faster. So, keep in mind these straightforward advice if you want to trade in your beer belly for flat abs:
Consume nine portions of fruit and vegetables.
Doctors recommend that males eat 7 to 10 servings of fruits and vegetables each day, even though it is recommended that everyone eat at least five. Fruits and vegetables add extra fibre, which lowers bad cholesterol and lowers the risk of heart disease.
During your main meal, you can consume two servings of vegetables, and you can get additional servings while snacking. Consider eating fruit pieces with porridge or a sandwich with tomato and cucumber slices.
Three dairy servings
There should be 3 servings of dairy per adult male. The daily calcium needs of adult males can be roughly satisfied by three servings of dairy products. Dairy products can help lower the risk of osteoporosis as we age, which increases our demand for calcium.
Add some lean beef.
Even if mutton curry may be your weakness, it should only be served on special occasions. Additionally, red meat has higher cholesterol and more calories. Because they weigh more than women do, males need more protein, but it’s better to limit your protein intake to lean sources like fish and chicken breast on a daily basis. To reduce added fat, steam or grill rather than fried. Additionally, increase the amount of tofu, kidney beans, nuts, seeds, and other plant proteins in your diet.
Limit alcohol consumption
Limit your alcohol consumption to only once or twice a week. Drinking red wine is one of the greatest options because it has fewer calories than other alcoholic beverages and it offers antioxidants.
Be cautious when making online orders.
Choose steamed wontons and boiling rice instead of their fried counterparts. Make sure the pizza has a thin crust rather than a stuffed one if you are in the mood for it. Even better, start with a soup or salad to limit how much of the main course you eat.
Portion management
Eat smaller bites and smaller servings than usual. You are more likely to feel satisfied with a meal if you take longer to finish it. Furthermore, eating little meals regularly is preferable to gorging on three enormous servings in a single sitting. After a strenuous workout at the gym, consume whey protein or go for lean meats like chicken and egg whites rather than sticking to carb-heavy fare. In addition to making you feel full, this increases metabolism.
meal plan
A healthy you depends on eating the appropriate foods. It is best to adhere to a well-planned diet that is tailored to your needs and preferences. A diet plan of 1500 calories is best for males.
06:00 am – Lemon water (1 glass)
07:00 am – Apple ( 1 medium)
08:00 am – Curd (1 katori), Vegetable Upma (1.5 Katori), OR Brown Bread (2 Slice), Peanut Butter (1 Tbsp), Boiled Egg (1 egg)
11:00 am – Buttermilk
01:00 pm – cucumber-carrot salad (0.75 bowl)
01:30 pm – 2 roti and 1 chapati Steamed rice (1 katori), curd (1 katori), and either dal (1 katori) or mixed vegetables (0.5 katori) (1 katori)
03:00 pm – Green Tea (1 cup)
04:30 pm – Pear (1 tiny) (1 small)
06:00 pm – various shoots (1 katori)
08:00 pm – Cucumber and tomato salad (1 bowl)
08:15 pm – Roti (2 roti/chapathi), low-fat paneer, and Palak (1 katori)
10:00 pm – Milk (1 glass) (1 glass)
Summary
Taking care of your diet has become crucial to maintaining your health and fitness. Enhancing one’s health can be as easy as eating a healthy diet and getting more sleep for guys or anyone striving to stay active. The secret to a healthy existence that is wholesome and free from illnesses is: frequent exercise, increased intake of fruits and vegetables, whole grains, and fat-free dairy products.