by Tummy tires and a double chin don’t look good on anyone, be it a man or woman. But when men want to go on a diet, they have to aim in the dark. Magazine and diet books offer heaps of weight-loss advice for women but there is little for men. What men should eat to lose weight has always been a bit of a mystery.
One diet does not fit both genders, say experts. Men have different caloric and nutritional requirements compared to women. The US FDA recommends an intake of roughly 2,500 calories a day for men aged 19 years and over, as compared to 1,800 calories for women as men have more muscle mass than women. Male diets also need to take into account the fact that men are more prone to lifestyle disorders such as heart disease, cancer and diabetes.
The good news is that men can lose weight faster due to high levels of male hormone testosterone. So, if you want to trade the beer belly for flat abs, just keep these simple tips in mind:
1. Nine servings of fruit and vegetables
While everyone is advised to eat at least five servings of fruits and vegetables daily, doctors say men should include 7-10 servings of fruits and vegetables per day. The additional fiber from fruits and vegetables help lower the bad cholesterol thereby reducing the risk of heart disease.
You can eat two servings of veggies during your main meal, and sneak in more while snacking. For instance, have a sandwich with tomato and cucumber slices or fruit pieces with cereal.
2. Three servings of dairy
Adult males should consume 3 servings of dairy. Three servings of dairy foods will just about meet adult males daily needs of calcium. Calcium needs are higher as we age and our risk for osteoporosis rises as we age and dairy can help reduce this risk.
3. Include lean meat
Mutton curry may be your weakness but it should be limited to special occasions only. Red meat has more calories and higher cholesterol too. Men require more protein than women because they weigh more, but it’s best to stick to lean protein sources like fish, chicken breast on a daily basis. Grill or steam instead of frying to avoid extra fat. Plus, include more vegetable proteins such as kidney beans, nuts, seeds and tofu in your diet.
4. Restrict alcohol intake
Restrict drinking alcohol to 1 or 2 times a week. Sipping a glass of red wine is one of the best options as it not only provides antioxidants but also has fewer calories than other alcoholic beverages.
5. Be cautious while ordering out
Pick boiled rice, steamed wontons rather than their fried versions. If you are in the mood for pizza, make sure it is a thin crust not a stuffed one. Better still, start with a soup or salad so you consume less of the main course.
6. Portion control
Take small portions and eat smaller bites than you usually do. The longer you take to finish your meal, the more satiated you are likely to feel. Moreover, eating small meals frequently is better than wolfing down three huge portions a day. If you feel hungry post a long workout at gym, sip on whey protein or choose lean meats like egg whites and chicken than eating only carb rich foods. This helps you feel full and keeps your metabolism up.
Diet plan
Eating the right kind of food is central for a healthy you. It is ideal to follow a well thought out diet planned as per your needs and requirements. For men, a 1500 calorie diet plan is ideal.
| 6:00 am | Lemon water (1 glass) |
| 7:00 am | Apple ( 1 medium) |
| 8:00 am | Vegetable Upma (1.5 Katori), Curd (1 katori)ORBrown bread (2 slice), Peanut butter (1 tbsp), Boiled egg (1 egg) |
| 11:00 am | Buttermilk |
| 1:00 pm | Carrot-cucumber salad (0.75 bowl) |
| 1:30 pm | Roti (2 roti/chapathi), Dal (1 katori), Mixed vegetable (0.5 katori)ORSteamed rice (1 katori), Dal (1 katori), Curd (1 katori) |
| 3:00 pm | Green Tea (1 cup) |
| 4:30 pm | Pear (1 small) |
| 6:00 pm | Mixed sprouts (1 katori) |
| 8:00 pm | Tomato Cucumber Salad (1 bowl) |
| 8:15 pm | Roti (2 roti/chapathi), Palak low fat paneer (1 katori) |
| 10:00 pm | Milk (1 glass) |
Summary
To stay healthy and fit, taking care of what you consume has become an essential part of our life. For men or anyone trying to stay fit, improving one’s health can be as simple as eating a healthier diet and getting more sleep. Increase intake of fruits and vegetables, whole grains, and fat-free dairy products; along with regular exercise is the key to a healthy life that is wholesome and free from ailments.
Whether you are a man or a woman our experts can help build a diet & fitness plan that fits right into your lifestyle. Get in touch today.
