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Diet for men and how to lose belly

by Georgia Ede
Published: Last Updated on

Diet for Men and How to lose belly!

We generally find thousands of weight loss diets online, but if we look at most of them are designed for women, when the energy needs of a man and a woman are really different. That is why we have designed a diet specific to men of between 40 and 50 years .

Generally, the queries of the male public on the networks refer to the need to lose belly , and it is that as a general rule, both men and women, we are concerned about reducing the volume of the belly.

If you are a man and you are interested in losing weight, losing abdominal volume  and toning your muscles, this is a diet adapted to you.

As I mentioned earlier, the energy needs of men are different from those of women. Since the average caloric expenditure of a man is 2500 kcal per day, while that of women is 2000 kcal per day. That is why a man should not make diets focused on women; As is the case with low-calorie diets of 800 calories, since the caloric requirement of a man is higher than that of a woman and would be insufficient.

Here are the key guidelines to lose weight in a healthy way and thus achieve a flat stomach.

This diet for men is based on a balanced diet with which you can lose between 2 and 3 kilos a week .

During the first weeks you will begin to lose more and when it consolidates you will begin to lose more slowly. This is totally normal, as well as advisable; since if you lose a lot of weight, you usually quickly regain it quickly as well.

The most important thing to take into account in the diet is that we must consume carbohydrates in the first half of the day , that is, until meal time. Such as pasta, cereals, legumes, potatoes, etc. And starting in the afternoon, eat lighter foods with a high protein content.

This will help us lose the fat accumulated and adjust the energy consumption and calories consumed. Dinners should be very light and around two hours before bedtime.

We must increase the consumption of fruits and vegetables and reduce the consumption of fats and sweets.

Another key point is to eliminate from the diet foods precooked and processed, the fats saturated or trans and sugars present in sweets, pastries etc. Industrial

It is very important to consume lean meat without fat and not to add a lot of oil, butter or cream to the stews since they have a lot of fat and we would unbalance the amount of calories ingested with the caloric expenditure.

Remember that you should drink around two liters of water a day . Do not abuse soft drinks or carbonated drinks, or alcoholic beverages.

We will substitute sugar for sweetener and we will not consume fried or battered foods since they fill the dishes with calories, providing few nutrients.

Below we propose a MENU of a reference week so that you can modify it to your liking, taking into account the guidelines described above.

DAY 1
Breakfast
An orange or natural juice, a coffee and a slice of bread with a slice of cold turkey or ham.
Midmorning
A yogurt or a piece of fruit.
Meal
Lettuce and tomato salad and sautéed rice with vegetables. An Apple.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Boiled green beans and two boiled eggs or in an omelette.
DAY 2
Breakfast
An orange or natural juice, a glass of skim milk and whole grains.
Midmorning
A yogurt or a piece of fruit.
Meal
Varied salad and pasta with tuna and tomato sauce. A piece of fruit.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Grilled beef steak and sautéed spinach.

 

DAY 3
Breakfast
An orange or natural juice, a coffee and a slice of bread with a slice of cold turkey or ham.
Midmorning
A yogurt or a piece of fruit.
Meal
Grilled turkey meat and vegetable salad with vinaigrette. A yogurt for dessert.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Baked fish with steamed vegetables.

 

DAY 4
Breakfast
An orange or natural juice, a glass of skim milk and whole grains.
Midmorning
A yogurt or a piece of fruit.
Meal
Varied salad and pasta with tuna and tomato sauce. A piece of fruit.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Grilled beef steak and sautéed spinach.

 

DAY 5
Breakfast
An orange or natural juice, a glass of skim milk and whole grains.
Midmorning
A yogurt or a piece of fruit.
Meal
Baked chicken with boiled potatoes and greens and green salad. A piece of fruit for dessert.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Sautéed mushrooms with grilled tuna steak.

 

DAY 6
Breakfast
An orange or natural juice, a coffee and a slice of bread with a slice of cold turkey or ham.
Midmorning
A yogurt or a piece of fruit.
Meal
Cooked soup with noodles and cooking accessories (vegetables and meat). A piece of fruit for dessert.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Complete salad and grilled chicken fillet.

 

DAY 7
Breakfast
An orange or natural juice, a glass of skim milk and whole grains.
Midmorning
A yogurt or a piece of fruit.
Meal
Mixed salad and beef stew. A piece of fruit for dessert.
Mid afternoon
The opposite option to the one chosen in the middle of the morning.
price
Fruit salad.

 

– In the first place , in this diet the food should not be weighed, it is understood as fair rations , not abundant. It can help to change the plates for smaller plates to “fool” the body, which partly eats by sight.

– On the other hand , we have not made reference to physical activity . And it is that there is such a demand for diets to lose weight without exercising, that we take advantage later to point out that physical exercise is vital to lose weight in a sustainable and healthy way. That is why we recommend that you carry out the physical activity that you like the most or that you simply go for a walk for an hour a day, at least 4 days a week.

If you can substitute the use of the car for the bicycle  or walking to work, it is a great option. As well as eliminating the use of the elevator, and using the stairs .

They are small facts that give us great advantages. It will help us reduce the risk of cardiovascular diseases , as well as other diseases such as depression, anxiety, etc.

We will improve many other aspects of our body in addition to helping us lose weight more quickly and effectively , since we will burn fat accumulated in the body.

  • We encourage you to exercise in combination with your diet for best results, good spirits; Surely you can achieve it, you and only you have the key to your will and your success.

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