What should men eat to lose weight
Watching Insta stories can be a pain. Half of the people you follow share pictures of their amazing, fattening food and the rest pose fit AF in front of gym equipment. None of this helps you lose weight and it can weigh you down, psychologically. Follow our iconic guidelines, designed to help you achieve your goal.
Weight loss is not exclusive to women, as per the stereotype. Men care about their bodies and appearance, more than ever. It is evident by the increasing amount of people spending time at gyms. So what are the best things to eat and which foods should be included in our diet, to help us achieve the desirable outcome?
The basic principles
For men - as for women - weight loss is purely a matter of habit and the time needed to get rid of excess pounds, directly depends on their dietary routine. The golden rule when deciding to adopt healthier eating habits is not to treat them as part of a “diet” but as a nutrition, which is a simple everyday need. Diet is not a chore, but a habit.
Proper portioning, by avoiding excessive quantities of food, is a crucial factor to your weight loss effort in order to be effective.
However, the most important part of a healthy weight loss program is choosing foods with a relatively low glycemic index, which are pleasantly consumed. You will need to research into and probably the contribution of dietician and nutritionist will be needed.
One of the biggest faux pas that men do, is to overestimate their body's protein needs. Of course, I am not referring to those who "build" muscle mass or athletes but to men with a normal physical condition who usually do not need to consume more protein-based foods than women.
The rule that promotes the inclusion of all types of vegetables in the daily diet applies to both sexes.
It’s granted that the weight loss process is accelerated in combination with physical exercise or even a 30-minute walk on a daily basis.
Below is a list of suggestions that you can put on the table to make a good start. Good luck!
Fish such as salmon is an ideal choice in a balanced diet. It contains omega-3 fatty acids that help fight inflammation and contribute to weight loss and to maintain the body’s good functioning. Fishes are indissolubly linked to the prevention of heart diseases and inflammation of the joints. Last but not least, salmon has been implicated in high concentrations of heavy toxic metals and should be consumed sparingly, which is a general rule for proper nutrition. Besides your table needs diversity in nutrients and quality rather than quantity.
Rich in protein, it is an ideal choice for the start of the day, combined with nuts, oats, fruits, seeds and honey (or alternatively, agave syrup), but also as an intermediate meal before or after workout. It’s rich in calcium that strengthens the bones and also is necessary for the male body. We generally note that dietary fiber-rich foods (such as oats and fruits mentioned above) are nutritious and help reduce LDL cholesterol levels, so their benefits are enhanced when combined with appropriate choices such as yoghurt and milk (preferably skimmed, if it’s full fat you have to cut down on the portion).
This rule goes for both genders: Fruits should be an integral part of everyday diet to enjoy their benefits to the fullest. More specifically, vitamin C is associated with good prostate health.
Products made with wholemeal flour are a healthier choice than those produced with white flour. In regards to bread, the mulberry may be slightly more calorific than conventional because of the many types of fruit it contains, but it is more nutritious whilst being part of a balanced diet can help, among other things, in the good functioning of the heart. A good suggestion is to combine it at your breakfast meal with almond butter that is rich in monounsaturated fats that are associated with the prevention of cardiovascular disease.
Start your day making a nice tomato omelet with 2 eggs. It is full of energy, protein and super healthy. To avoid having too much liquid from the tomato, strain it after rubbing it and in order not to lose its nutrients in cooking, you can add it to the pan with the eggs just before it's ready. Especially for those who exercise, the proteins contained the eggs are the ideal way to reconstruct the muscles. Also, lutein and zeaxanthin-containing eggs help reduce muscle wasting from the aging process. Note: Ideally, add very little olive oil over the eggs and if they are destined as a main meal, you can add a little crispy prosciutto or extra lean bacon to your recipe. But everything with measure, no excess portions.
In weight loss an excellent ally is a salad with all kinds of vegetables and greens, since it is a flexible, nutritious - and antioxidant - choice and with the addition of roasted chicken it turns into a light meal. It is no coincidence that salads belong to the basic choices of each diet since they also contribute to maintaining the good status of the immune system. However, you should be careful with dressing. Do not overdo it, we recommend adding cider vinegar mixed with olive oil and fresh herbs to your vegetables for acidity and extra flavor.
What is the reason to be deprived of your favorite burgers when you follow a more sophisticated diet plan? A proper diet means properly executed choices. Every snack or dish that is made in a way that is healthy and tasty - with a delicious trick - is not prohibited. The rule also applies to burgers, if you make a burger from lean beef, chicken or turkey meat, wholemeal bread, tomato, lettuce, onion and a light yoghurt sauce instead of mayonnaise as a base, it is clearly better than its traditional version. You can also batter a chicken fillet in a mixture of herbs - or simply in a galet - and bake it in the oven. Red meat and chicken are very good sources of protein that helps burn fat and give energy while tomato contains lycopene which, among other things, helps maintain prostate health.
These are some simple examples and guidelines that you can follow to help you lose weight. For more specialized advices with faster results, please refer to a dietician or a nutritionist.
You think we should add more foods? Comment below!
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