Proper nutrition for men: the approximate menu for the week
Menu for the week: proper nutrition for men
Cbalansirovannoe nutrition for men - one of the most important factors of health, beauty and strengthAs corny as it may sound.
Well-written menu, rich in essential vitamins and minerals, ensure uninterrupted operation of the body.
In addition, to help with the physical training in parallel to form an impressive muscle relief, will ensure the health and productivity of any type of activity.
Nutrition for Men: basic principles
Daily menu as a young man and mature man depends on many factors and is fundamentally different from the female. Energy consumption in the average representative of the stronger sex by about a third, or even a half to two times higher than that of women.
If we consider that the only source of replenishment of forces is the food, you do not need to be a rocket scientist to understand the importance of good nutrition.
After all, on how properly selected menu dishes depends physical ability to solve everyday problems, work and exercise.
There are no recommendations common to all. Different activity - different power consumption - different menu. So, nutrition for muscle has some features in order to reduce body weight - other. In this case we are talking only about the approach of the vector pointing in the direction of a healthy lifestyle. here Key points on which physicians are advised to pay attention:
- eating mode;
- the energy value of food;
- makeup products;
- drinking regime.
Calorie consumption and the formation of the weekly menu depend on the physical activity and ways of life of men. Healthy eating for weight loss should be based on the consumption of fewer calories than consumed during the day.
Proper nutrition for muscle implies equal proportion spent and received calories, as well as several other qualitative composition with the margin in the direction of the protein component.
In this case, the focus should be on proteinosoderzhaschie products - low-fat cottage cheese, veal, egg whites, chicken breast, turkey, fish.
Proper nutrition for men: a rough menu for the week
Monday
Breakfast: Fried eggs with fresh herbs, a slice of whole-wheat bread. A cup of unsweetened coffee or tea, honey is allowed to add.
Snack: A serving of cottage cheese or yogurt.
Dinner: A bowl of soup or borsch on top. On the second: steam fish with a hearty side dish and a salad of fresh vegetables. For dessert, allowed a handful of dried fruit with unsweetened tea.
Snack: Oranges or apples.
Dinner: Chicken breast with vegetables, tea without sugar.
Tuesday
Breakfast: Scrambled eggs, spinach and mushrooms with a pinch of grated cheese. Tea or coffee.
Snack: Several fresh apples.
Dinner: Serve soup with beans, a piece of boiled beef. For dessert you can eat oat pechenyushki 2-3.
Snack: Natural yoghurt, apple.
Dinner: Portion stewed beef liver vegetables with steam. Tea without sugar, you can add honey.
Wednesday
Breakfast: A serving of oatmeal with milk without sugar. One pear. Tea or coffee.
Snack: Salad of canned tuna, beans, tomatoes and canned peas.
Dinner: Turkey breast on the grill, a piece of cheese. Salad of lettuce, boiled eggs and cherry tomatoes. As the filling, use extra virgin olive oil.
Snack: A glass of natural fresh juice, galetnoe cookies.
Dinner: A piece of grilled salmon, broccoli stewed in tomato sauce.
Thursday
Breakfast: Omelet of two eggs a pinch of grated cheese, whole wheat bread. Coffee or tea to choose from.
Snack: Natural yoghurt.
Dinner: Roll chicken in pita bread on the grill (you can use a dry frying pan without oil). Vegetable salad with cottage cheese with mustard. For dessert, you can eat a little bit of fresh or fresh-frozen berries.
Snack: Seasonal fruits to choose from.
Dinner: Red meat boiled with green peas.
Friday
Breakfast: Yogurt, whipped with banana and frozen or fresh berries.
Snack: Feta cheese and a handful of nuts.
Dinner: Turkey stew with beans and grated cheese. For dessert - a banana.
Snack: A serving of cottage cheese with berries.
Dinner: Beef steak grilled with spinach and mushrooms, a handful of green peas.
Saturday
Breakfast: Scrambled eggs from 2-3 eggs, fresh herbs. A cup of unsweetened tea or coffee.
Snack: A salad of feta cheese with sweet peppers and spinach, dressed with olive oil.
Dinner: Chicken sausages cooked on Aerogrill, with broccoli, stewed in soy sauce and mustard. Freshly squeezed fruit juice.
Snack: A glass of yogurt, apple.
Dinner: A serving of brown rice for a few, a handful of shrimp.
Sunday
Breakfast: Organic oatmeal with milk without sugar. Whole-grain bread. Tea or coffee with the addition of honey.
Snack: Oranges or a couple of apples.
Dinner: Steam Chicken cutlets with vegetable salad. Dessert of dried apricots, prunes, dried figs.
Snack: Portion of cheese and any nuts.
Dinner: Hepatic cue with steamed zucchini and green beans. Tea without sugar.
Healthy eating for men also includes the rejection of alcohol and adequate intake of plain water (at least 2.5 liters per day). It contributes to the proper operation of all organs and systems of the body, removes toxins.
The menu for men should include delicious and healthy dishes: boiled, stewed, cooked in the oven or Aerogrill meat and fish; milk products; herbs and vegetables.
With a variety of table achieved a harmonious balance of the quantity and quality of the calories - this is necessary for the health and strength of our men.
A source: http://www.lookero.com/mieniu-na-niedieliu-pravilnoie-pitaniie-dlia-muzhchin/
Proper nutrition for men: the menu for the week
Usually overweight struggle of the fair sex, but the problem is relevant for a strong half of mankind.
Especially in cases where due overweight problems begin with the vascular and cardiac systems.
Then the man just need to lose weight, so as not to aggravate the situation and provoke the emergence of many serious problems, affects the overall health and condition of the body, and on the quality of sex life.
Talking about proper nutrition for men need to understand that the usual diet it will not work. You can not just reduce the number of calories as the male body needs more energy than a woman. Therefore, the approach to weight loss in this case will have its own characteristics.
The basic principles of good nutrition for men
Diet for men meant by a following recommendations:
- Daily caloric should be 1700-2000 calories.
- From drinks only those that do not contain sugar allowed.
- Breakfast should be a full and most satisfying.
- On the day you can consume some alcohol, but not more than 250 ml. And it is better, if it is red wine.
- As a salad dressing or paste, you can use lemon juice or balsamic vinegar and mayonnaise should be here about to forget.
- All dishes are desirable to cook in the oven or by steaming, and cooking method.
- It will be necessary to limit the intake of salt and sugar.
- The emphasis is on protein foods, fruits and vegetables.
It is better if the meals will be four or five. In this case, one portion of a product must not exceed 300 grams.
| What can? | What not? |
|
|
From drinks allowed tea, coffee, fruit juice, fruit drinks, fruit drinks, cocoa. If a man accustomed to drinking hot beverages with sugar, it should be replaced with honey. And to kilos went to the most problematic areas, you can use ready-made menu for the week.
Menu for the week
| Day | Menu |
| Monday | Breakfast: Jar of natural yoghurt, two boiled eggs, a tomato and a cup of coffee with milk.Snack: A handful of nuts.Dinner: Bean soup, a piece of boiled chicken, salad of cucumbers and cabbage, one grapefruit.Dinner: Lasagna zucchini, ground beef and tomatoes. An hour later can tea with two cheesecakes. |
| Tuesday | Breakfast: Scrambled eggs with asparagus beans, tea and three pancakes oatmeal.Snack: Corn flakes, filled with milk and sprinkle with nuts.Dinner: Pea soup, beef stew, eggplant and cauliflower, a slice of bran bread.dinner: Two fish cakes, 200 g of buckwheat porridge on the water, but with a small piece of butter, tomato juice and two mandarin. |
| Wednesday | Breakfast: Rice porridge with raisins, grated carrots with garlic, coffee and a slice of cheese casseroles.Snack: One apple or pear.Dinner: Two chicken legs, baked in the oven, souffle of cauliflower and broccoli, orange juice.Dinner: Brown rice, stew with squid and mussels, which you can fill with tomato paste. Half an hour later you can tea with dates. |
| Thursday | Breakfast: Two sandwiches of whole-wheat bread, soft cheese, lettuce and salmon. Cup of coffee and candy.Snack: 150 g of millet porridge with apricots.Dinner: Lean pickle beef in sweet and sour sauce, two baked potatoes with the peel.Dinner: Stuffed with minced chicken. |
| Friday | Breakfast: Protein omelet with mushrooms and onions, toast, dark bread, tea with honey.Snack: Fruit salad (banana, apple, orange), seasoned with natural sour yogurt.Dinner: Soup broth from the chicken breast and stewed cabbage with beef liver.Dinner: Two pieces of white fish, baked in the oven with zucchini and cream. |
| Saturday | Breakfast: Oatmeal with dried fruit and honey, black tea with lemon.Snack: Sandwich of bran bread, slices of tomato and boiled turkey, juice.Dinner: Vegetable soup with processed cheese, pasta from durum wheat, a little boiled shrimp.DinnerThree steam chicken cutlets and small salad of fresh tomatoes and cucumbers. Two hours later, a cup of yogurt and two crackers. |
| Sunday | BreakfastFour cheese cakes, cooked in the oven and watered fruit yogurt, coffee without sugar, but with milk.Snack: A handful of nuts (almonds and cashews) and tea.Dinner: Tomato soup, meatballs of ground beef and rice steamed with sweet pepper.Dinner: Fish souffle, buckwheat (200 g), sauerkraut. |
See also:What causes white flakes in the urine of men?
If someone four meals will be small, it is still allowed to add a mid-morning snack. This can be a jar of natural yoghurt, cottage cheese with berries, jelly with oatmeal cookies. And if such a diet to comply within two or three weeks, then the man will be able to lose weight and get rid of the big belly. The main thing is not to relapse, do not lean on fatty foods and not to increase the daily caloric, which should not exceed 2000 kcal per day.
Be sure to read about proper nutrition for all, where you will find another menu option, as well as complete lists of authorized products.
A source: http://only-diet.ru/pravilnoe-pitanie-dlya-snizheniya-vesa-u-muzhchin/
Menu, nutrition week
| Comments from the menu Zaletova nutritionist Tatiana Sergeyevna. Tatiana graduated from the Moscow Medical Academy. Sechenov. Since 2009 he has been working at the Clinic FGBU Institute of Nutrition, is a major project of healthy nutrition nutritionist GrinDin www.grindin.ru, a regular contributor to the column "Question dietitian" Good Housekeeping magazine, ranks first in the ranking of the best nutritionists Moscow version Tatler magazine. |
What do you associate the phrase proper nutrition? Tasteless, cottage cheese with salad leaf, tomato lonely, hungry and sad, "better to die young and happy than the old and healthy";)?
What if you were told that the proper food- it is tasty and varied?
What is suddenly gone a couple of kilos (and if you ask for, or even more), strong nails, shiny hair, the gleam in his eyes and in a good mood? Agree, sounds much more attractive! I suggest you try the nutrition menu for the week!
| In this article: the menu for the week and ready-tested recipes, shopping list for the week. |
What can be considered correct?
- This is food that It gives our body the necessary substances and always contains proteins, fats, carbohydrates, vitamins and minerals. (Such favorite chips and soda PIROZHENKO "alas" does not fit this definition, but it does not mean that they can not even see. P. 4).
- Quenches hunger. That means eating should be enough to feel satiety, but not enough to overeat.
-
Diet: Break between meals should be about 3 hours. a maximum of 4-4.5 hours. A big break in the meals leads to overeating.
Ideally: there at the same time. As in camp, remember? What is most interesting to quickly get used to the stomach waiting for food at the proper time and digest it much better.
- It is said that "it Sladkoe- vitamins for the soul."
And how can our souls leave without vitamins? Of course not! But like any medication, vitamins must be strictly dosed. Therefore it is better sweets ideally reduce to receive once a week.
- Classic power: roasted, stewed and preferably boiled and smoked roast.
In my opinion, and simply delicious.
"It's all good - you might say - but can you be more specific?". "With pleasure!" - I will answer you. Let's look at a concrete example of good nutrition menu for the week.
The number of products listed in the menu, designed for a family of 3 people.
MONDAY
Breakfast: Oatmeal
Calories per 100g 127 kcal Protein / Fat / Carbohydrate 3/3/24 c.
Lunch: Cabbage soup in Uralsk
Calorie content per 100g: 30 kcal Protein / Fat / Carbohydrate: 2/0/5 t.
Snack: Baked Broccoli and Cauliflower
Calories per 100g 107 kcal Protein / Fat / Carbohydrate: 5/8/5 c.
Dinner: Chicken baked in the oven
Calorie content per 100 grams: 197 kcal Protein / Fat / Carbohydrate: 15/15/0 m.
Boiled potatoes +
Calorie-100 c: 82 kcal Protein / Fat / Carbohydrate: 2/0/17 / c.
+ Carrot salad with garlic
Calories per 100g 102 kcal Protein / Fat / Carbohydrate: 1/8/7 c.
| Salad of carrots and garlic. Mayonnaise is better to prepare yourself. For carrots fat dressing has to be, otherwise the fat-soluble vitamin A is not absorbed. Optimal dinner - a combination of carbohydrates and protein, so the soup in the Ural better complement a piece of meat, fish, poultry or cheese. But if in the afternoon there is a protein, it is this rule can make an exception. Chicken, baked in the oven: any method allows fat to drain away - a great idea. |
TUESDAY
Breakfast: Oatmeal
Calories per 100g 127 kcal Protein / Fat / Carbohydrate 3/3/24 c.
Lunch: Chicken soup with noodles
Calorie-100 c: 63 kcal Protein / Fat / Carbohydrate 3/2/8 c.
Snack: Baked Broccoli and Cauliflower
Calories per 100g 107 kcal Protein / Fat / Carbohydrate: 5/8/5 c.
Dinner: Fish cutlets without frying in oil
Calorie-100 c: 59 kcal Protein / Fat / Carbohydrate: 4/2/5 c.
| Broccoli and the color must be included in the diet - they are rich sources of vitamin C and a number of trace elements. Casseroles - ideal for those who do not like boiled vegetables. Lean fish - perfect dinner. |
WEDNESDAY
Breakfast: millet gruel
Calories per 100g 125 kcal Protein / Fat / Carbohydrate 4/2/23 c.
Lunch: Chicken soup with noodles
Calorie-100 c: 63 kcal Protein / Fat / Carbohydrate 3/2/8 c.
Snack: Cottage cheese casserole
Calories per 100g 243 kcal Protein / Fat / Carbohydrate: 11/13/21 g.
Dinner: Fish cutlets without frying in oil
Calorie-100 c: 59 kcal Protein / Fat / Carbohydrate: 4/2/5 c.
| Cook porridge really is better with the addition of milk. So proteins contained in cereals become more digestible and useful. Proposed in the menu dishes can and should be supplemented with fresh fruit, at least 2 different day. |
THURSDAY
Breakfast: millet gruel
Calories per 100g 125 kcal Protein / Fat / Carbohydrate 4/2/23 c.
Lunch: Potato soup with herring
Calorie-100 c: 89 kcal Protein / Fat / Carbohydrate: 5/3/11 c.
Snack: Cottage cheese casserole
Calories per 100g 243 kcal Protein / Fat / Carbohydrate: 11/13/21 g.
Dinner: Lazy cabbage rolls
Calories per 100g 147 kcal Protein / Fat / Carbohydrate 15/50/15 gr.
+ Salad of celery, radish and cucumber
Calorie-100 c: 48 kcal Protein / Fat / Carbohydrate 1/3/24 c.
| Remember that the recommended salt intake of no more than 7 grams. in a day. If swelling or disturb the pressure necessary to limit to 1 teaspoon salt dosalivat and ready-made food. |
FRIDAY
Breakfast: barley porridge
Calorie-100 c: 96 kcal Protein / Fat / Carbohydrate 3/1/18 c.
Lunch: Potato soup with herring
Calorie-100 c: 89 kcal Protein / Fat / Carbohydrate: 5/3/11 c.
Snack: Rice grandmother with apples
Calorie-100 c: 92 kcal Protein / Fat / Carbohydrate: 3/2/15 gr.
Dinner: Lazy cabbage rolls
Calories per 100g 147 kcal Protein / Fat / Carbohydrate 15/50/15 gr.
+ Salad of celery, radish and cucumber
Calorie-100 c: 48 kcal Protein / Fat / Carbohydrate 1/3/24 c.
| Porridge in the morning - good for digestion. Different - a different set of trace elements. |
SATURDAY
Breakfast: Sausage Salmon + rye bread
Calories per 100g 131 kcal Protein / Fat / Carbohydrate 18/6/1 c.
Lunch: Soup with meatballs and spinach
Calorie-100 c: 74 kcal Protein / Fat / Carbohydrate: 5/3/6 c.
Snack: Rice grandmother with apples
Calorie-100 c: 92 kcal Protein / Fat / Carbohydrate: 3/2/15 gr.
Dinner: Meat "The way to the heart"
Calories per 100g 252 kcal Protein / Fat / Carbohydrate 17/20/1 c.
+ Buckwheat
Calories per 100g 115 kcal Protein / Fat / Carbohydrate 4/6/12 c.
+ Salad of fresh cabbage with apple
Calorie-100 c: 47 kcal Protein / Fat / Carbohydrate 1/1/8 c.
| A large number of different vegetables in the diet - a pledge of obtaining various trace elements. The menu must be present dishes from fish of the salmon family, which are a source of polyunsaturated fatty acids. |
SUNDAY
Breakfast: Poached Eggs
Calories per 100g 157 kcal Protein / Fat / Carbohydrate: 12/10/1 c.
Lunch: Soup with meatballs and spinach
Calorie-100 c: 74 kcal Protein / Fat / Carbohydrate: 5/3/6 c.
Snack: Orange cheese cake without baking
Calories per 100g 291 kcal Protein / Fat / Carbohydrate 7/17/27 c.
Dinner: Meat "The way to the heart"
Calories per 100g 252 kcal Protein / Fat / Carbohydrate 17/20/1 c.
+ Buckwheat
Calories per 100g 115 kcal Protein / Fat / Carbohydrate 4/6/12 c.
+ Salad of fresh cabbage with apple
Calorie-100 c: 47 kcal Protein / Fat / Carbohydrate 1/1/8 c.
| Indeed, to deny myself in the sentimental is not necessary. And if you cook a dessert of cottage cheese and fruit, then a delicious dish you get needed calcium and vitamin C. |
The menu was made taking into account the principles of the system "menu of the week.
So we see that the menu has definitely breakfast: porridge, which will give strength to start the day, -Hot nourishing soup that will warm support and working mood, hearty but not dense snack, and nourishing dinner.
In order not to overload the digestive system, the last meal should be about 3 hours before bedtime. If you need one extra snack, you can eat a banana or an orange.
Apples and dairy products should be eaten with caution, despite the widespread belief the benefits of such snacks, apples, increase appetite and milk products do not bear feelings saturation.
In general, the week following this menu, we have time to eat such necessary cottage cheese, fish, salads and even a full dessert -tort Sunday!
Shopping List for proper nutrition menu for the week
(Without snacks):
Vegetables, fruits, herbs Cabbage - 2 kg Cauliflower - 400 g (you can use frozen) Broccoli - 400 g (can use frozen) Spinach - 500 g Luk- 6 medium pieces. (Approximately 450 g.) -7 Carrot medium (approximately 600 gr.) Garlic - 2 heads Zucchini - 3 units. Eggplant - 2 pcs.. Potatoes -2 kg. Tomatoes - 1 pc. (About 100g).
Greens (dill, parsley) - 2 secondary beam (or frozen green cubes 6-9).
Basil - 1 Puig.
Frozen Pumpkin - 80g. (How to prepare such cubes of pumpkin can be found here, can be replaced with pumpkin puree baby food)
Celery - 1 pc. Cucumber 3 pcs. Radishes -200 gr. A stalk of celery - 3 pieces, Oranges -. 3 pcs. Apples - 6 pcs.
Banana - 1 pc.
A source: https://menunedeli.ru/2013/03/menyu-pravilnogo-pitaniya-na-nedelyu/
Proper and healthy diet menu for the week
September 10, 2014 3926
The idea adhere to proper nutrition, of course, visited each.
But many stopped belief that eating rationally - it is tasteless and hard.
To dispel this myth, you need to focus and start by making a menu for the week.
Having carefully considered the list of dishes that are authorized for use, you will revive the spirit and become a closer watch your diet.
Basics of a balanced diet
Nutritional and energy value of food
Nutritional value of food - the amount of protein, fat, carbohydrates, and vitamins that are needed by the body for full, productive work.
But the energy value food (kcal) allows you to draw up a menu, depending on your workload and lifestyle.
So, if you work hard exercise, have regular physical activity, you need more calories.
Conversely, when a sedentary lifestyle consumes less energy, you want to fill.
The optimal time for a meal
Be sure to breakfast.
Let it be a small sandwich with tea, but he "will launch" the digestive system.
Otherwise organism without receiving food for 15 hours, involves starvation mode.
This may lead to incorrect assimilation lunch and dinner.
Daily food intake should be hearty, but not excessive.
In the evening, too, need to eat, but not less than three hours before bedtime.
Dinner, choose light, mainly consisting of plant-based foods.
fluid intake
For proper digestion, we need sufficient amounts of water.
In addition, the liquid helps to absorb nutrients and helps eliminate toxins.
Experts recommend to drink about 2 liters of water per day.
The right menu for a balanced diet
The basis of a healthy diet is boiled or steamed food.
Fried foods are also allowed, but in small quantities.
It is better to give preference to the stew.
Be sure to include in the diet of various fruits and vegetables rich in fiber and vitamins.
This menu is available for women who pay attention to their health and the preservation of natural beauty.
Monday
Breakfast: bread flour coarse with honey.
Lunch: boiled salmon fillet with fresh vegetables, kiwi.
Dinner: turkey stew with vegetables.
Tuesday
Breakfast: fruit salad, yogurt.
Lunch: chicken soup, a bun with bran, orange.
Dinner: boiled beef, bell peppers, green beans.
Wednesday
Breakfast: noodles with boiled chicken breast, mandarin and pear.
Lunch: tuna stew with fresh vegetables.
Dinner: small boiled potato and 150g. low-fat cottage cheese.
Thursday
Breakfast: boiled egg with ham and tomato juice, a slice of bread with bran.
Lunch: salad of raw vegetables dressed with olive oil, mozzarella cheese, vegetable soup and avocado.
Dinner: boiled cod, green peas.
Friday
Breakfast: a slice of salted salmon, muffin with bran.
Lunch: sandwich with boiled pork and tomato, vegetable stew.
Dinner: toast, baked beans.
Subota
Breakfast: muesli with no added sugar, half a cup of low-fat milk.
Lunch: lentil soup, vegetable salad with avocado, croutons.
Dinner: boiled turkey breast with fresh cabbage and carrots.
Sunday
Breakfast: porridge, cooked in water with slices of raw fruits.
Lunch: vegetable soup with rice, boiled potatoes, stewed cod.
Dinner: Spaghetti of hard wheat grain, vegetable salad.
You can drink coffee, green or black tea, and juices.
Menus for healthy eating men
Taking into account the physiological characteristics and needs of the male body, the diet of the stronger sex power is slightly different from the menus for women.
Firstly, because of the larger mass of muscle man heavier women.
This means that in order to maintain normal metabolism, it needs more high-calorie food.
In an average day, you need to get about 3500 calories.
Thus the main source of complex carbohydrates must be contained in grains, cereals, fruits and vegetables.
Powerful energy and nourish the body fats.
It is better to give preference to vegetable fats (nuts, avocados, olives, vegetable oil, sunflower seeds).
in a reasonable amount of butter and will not bring harm to the health of the male body.
Also, should give preference to oily fish.
It contains vitamins and Omega-3 fatty acids, supports the normal condition of hair, nails and skin.
Second, men need a lot more protein than women.
This need is due to the special process of cell renewal in the muscle tissues.
In addition, the protein forms a timely signals to the brain, regulates metabolism and is involved in stabilizing the hormonal levels.
Necessary for the male body protein is found in lean meat, nuts, green leafy vegetables, milk and dairy products.
Third, for the healthy functioning of the reproductive system of men need certain foods rich in protein, zinc, phosphorus, selenium, vitamin E.
Such food promotes the production of male hormone - testosterone.
Of particular importance is zinc.
If there is a shortage in the body of this element, the man may face impotence.
To avoid problems in sexual life, eat chicken livers, beans, peanuts, beef, lamb, cheese, pine nuts.
Proper nutrition is important for both men and women.
After all, it plays a key role in every person's life, is the key to health, longevity and good mood.
But before you start to eat a balanced, you need to study the characteristics of the organism, consult with a specialist.
After all, every body is unique and has different needs.
In the presence of certain diseases in the diet need to make products useful it is in your state.
video dessert
Excellent video, in which you are now finally able to learn how to eat right.
Found a bug? Highlight a piece of text and press Ctrl + Enter.
A source: https://NoteFood.ru/pitanie/pravilnoe-pitanie/pravilnoe-pitanie-menyu-na-nedelyu.html
Menu for the week to lose weight man
Usually even advertising tools for weight loss, as the target audience chooses women. It seems that the problem of excess weight does not apply to representatives of a strong half of mankind. But according to statistics, about 20% of the men in our country vulnerable to obesity.
In this case, it is much more difficult to choose an optimal diet, as all menu options for universal harmony focused mainly on women. Is there dietetics for men? Which option you need to choose food? What will be the man to the menu for the week for weight loss?
Why for weight stabilization must adhere to a special power supply system
Physiologically, men tend to gain less unnecessary weight. But the commitment to passive lifestyle gives disappointing results - there is a surge of obesity, due to "love" to the semi-finished products and fast food. Men seldom consider diet menu as a way to lose weight. See also - a diet slimming belly for men menu.
Of course, sport is justified in this matter, but nutritionists insist on the idea that only a comprehensive approach will lead to long-term results. Adhering to the principles of a healthy diet can not only lose weight but also help the body to adjust metabolism.
The lower the cholesterol and sugar in the blood, the lower the risk of erectile dysfunction, diabetes, heart attack and thrombophlebitis.
It is believed that for a man-week diet menu must necessarily consist of three-time meal every day. In this case, it should include meatless meals rich in fiber, which allows for a long time did not feel hunger.
But we must understand that carbohydrate foods are also useful for weight loss, because they are the source of energy needed for intense workouts. The diet should be planned so that by the end of the week the man did not feel obvious weakness of exhaustion.
The correct menu is aimed at weight loss, not strength.
Deli meat can be replaced with fish dishes, seafood will allow to receive all the necessary vitamins, with practically no effect on body weight.
But with heavy physical labor or intensive training at all to give up meat is inappropriate, simply cease to fry it, cook breaded and bloating.
The menu for weight loss does not include alcoholic beverages, strong coffee and its substitutes, Black Tea. The maximum that can be allowed in this week, it's a glass of dry wine or cognac 50g.
Well, if there is a feeling of easy hunger, reasonable - if the feeling of fullness, is unacceptable, when from behind the desk stand, aware of overeating.
Pork is now banned, all salads dressed with olive oil or lemon juice, potatoes - not the best side dish, soups and boiled water. Absolutely can not Mayonnaise and other prepared sauces.
In the same category include bacon, eggs with butter, baking, candy, sausage, fast food, white bread, soda, energy and more.
Approximate weekly diet: how to eat and not gain weight
First you need to learn a few basic rules:
- Drinking should be plentiful. Including mineral water without gas, fresh juices and green tea. Milk is allowed a couple of times a week.
- Sugar should be completely excluded.
- Preferably vegetables eaten raw or steamed.
- Salads dressed with lemon juice, apple cider vinegar and olive oil.
menu option for weight loss compiled for a week and helps not only lose weight but also to keep the body weight on the new mark:
| day of the week | Breakfast | Dinner | Dinner |
| Monday | 200g of oatmeal with fresh fruit | 200g of pasta from wheat flour, 100g of boiled beef, cheese 50g | 150g of boiled beans or asparagus, toast of bran bread, a slice of lean ham or 100g of canned tuna |
| Tuesday | Toast of wholemeal bread snacks or 250 ml non-fat yogurt with two tablespoons of honey | 100g of boiled chicken liver, greens, steamed mushrooms and fresh tomatoes | 150g fillet river fish, stewed or fried grilled, half orange or grapefruit |
| Wednesday | Fruit and vegetable salad or toast with apples. A slice of lean ham or 100g of canned tuna. 50 g chicken or cheese 75g | 100g noodles from wheat flour, tomatoes, steam cutlet of beef, greens, whole wheat toast | serving of vegetable soup, a slice of bran bread, 200g of boiled meat |
| Thursday | Portion porridge made with water or milk with a low fat content | 200g of skim cheese, scrambled eggs of the two oil-free, glass-fat yogurt with 1% | Two grain loaf, 150g lean ham or chicken fillet steamed green tea (drinking yoghurt) |
| Friday | Vegetable salad, a glass of sour milk, toast of wholemeal bread. | Meatless soup, 200g chicken garnished with fresh vegetables or soup and boiled beef with tomatoes | Slice the boiled turkey, a glass of low-fat yogurt, two cereals Snacks, green tea. |
| Saturday | 200g of low fat curd, a portion of vegetable stew, vegetable salad meat or soy. | Pasta wholemeal, vegetable salad 100g chicken or beef liver 150g steamed. | Fruit and vegetable salad, mushroom gratin, 150g white fish or a burger from ground beef. Drink yogurt. |
| Sunday | Oatmeal with fruit, a cup of yogurt and a slice of bran bread | 200g beef grilled sandwich with low-fat ham, vegetables and a slice of bran bread. | Toast, a pair of large apple, 1 boiled egg fruit juice. 1 tomato or two of bread, stewed mushrooms and half a cup of yogurt. |
This is only a rough menu for quick weight loss, it is better if each man will develop your own meal plan, aimed at especially of his body, as well as the training and passive days, working conditions, health and general physical activities outside of sports hall.
We must try to eat varied. See also - food for weight loss while training for men. The proposed list of menu dishes are often indicated by "or". But even if a man is very fond of meat and prefers to choose his name, it is worth at least a couple times a week to stay on the fish.
Will there be enough of the week in order to achieve a stable weight loss? This period, enough to start the process of losing weight, further categorical diet can ease to suit your needs, but we need to continue to adhere to the principles of healthy power. Otherwise, everything will return to normal and the man will again suffer from extra kilos.
The body gets used to the correction of the diet gradually, so the output from the diet should not turn to him in the food shock.
That the results were kept for a long time - the diet should be combined with the power load, no matter what it is: fitness, cardio, exercise bike or football. The main thing - to abandon the passive hanging out front of the TV and get-togethers with friends over a glass of beer.
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Proper nutrition for men
Proper nutrition for men is somewhat different from the diet of women. The man usually spends more calories and consume according to their needs more.
More hormones in gentlemen is somewhat different than in women. For the male body tend to produce testosterone for women - estrogen.
That's why they need to eat those foods that increase the production of hormones (testosterone), but not lower.
proper diet menu for men
The menu management regime should enter only natural products. To correct assimilation of calories you will need:
- Compliance with food graphics;
- drink water without gas in about two liters per day;
- do not overeat, watch the calories.
Proper nutrition for men per day
Eat fractional five or six times a day. Daily about the next diet.
Have breakfast with eggs and bread, drink tea with a spoon of sugar.
Lunch cheese with chives, or a cup of milk.
Lunch - a hearty. Soup, fish, rice, salad with garden vegetables, galetnoe cookies with coffee, if you do not aspire to lose weight, and sugar.
At lunch - fruit, which - you choose.
Dine lean meat or cutlets with vegetables, tea. Two hours before the dream - drink something sour milk.
Proper nutrition for weight loss man
The main condition for slimming males - is not to overeat. On a diet can be consumed on the day of 2000 calories, no more. Although this recommendation is not for everyone. After all, the type of activity in all men is different. Some people lead a sedentary lifestyle, sedentary work, so it is sufficient and 1800 kcal. Others - on the contrary. Pick up power system, it is desirable to everyone individually.
Proper nutrition for weight set for men
If young people are trained and thus they still need to gain weight, not fat, and muscle, in the daily diet should include the following products, the amount of their consumption may vary:
- lean meat products - 500 grams;
- curd weight - 400 grams;
- eggs - five pieces;
- porridge - three hundred grams;
- vegetables - also three hundred grams;
- Water - 1500 ml.
A proper diet for a week for men
In drawing up the detailed menu, some people mistake for seven days, remove from the diet of healthy foods. For example - the potato. Yes, if it is fried, it is not so useful, but baked or cooked in a "uniform" - a nutritious vegetable. So, study the diet for seven days.
Monday
For breakfast - cereal, yogurt, sour-sweet apple, green tea. Lunch: savory cheese with 2 tablespoons of sour cream, dried fruits. For lunch: soup, boiled with peel potatoes, seasoned butter vegetable salad, goulash, fruit compote. Snack - salad, cookies (oatmeal). Dine vinaigrette with poultry meat, drink tea.
Tuesday
In the morning, eat buckwheat with vegetables, baked apple, lime tea with honey. After two or three hours - unsweetened apple, yogurt. Dine rice soup, baked fish with tomatoes, rice, fruit compote. Snack - arrange a snack low-fat cottage cheese with cocoa. Evening - vegetable stew, cheese, ham, coffee.
Wednesday
In the morning for breakfast - oatmeal, baked apple, coffee. A little later, yogurt, cookies. Dine hearty soup, veal, vegetables, tea. Snack - cottage cheese, yogurt. In the evening, eat the meat with buckwheat, yogurt.
Thursday
For breakfast - scrambled eggs, toast, salad, juice. Lunch - banana, fermented baked milk. At lunch - vegetable soup, chicken cutlets, buckwheat tea. Before supper - sour cream with cottage cheese and dried fruits. Before going to bed: meat stew, yogurt.
Friday
Have breakfast with rice and fruit juice drink down. Later: oatmeal cookies, yogurt. For lunch - soup with chicken, salad, fish, fruit compote. Snack - fruit mousse. Evening: Meat in French.
Saturday
a similar regime in the diet Tuesday. The fish can replace meat.
Sunday
In the morning - oatmeal, apple and tea. Lunch: crackers with fruit yogurt. Dine beetroot soup, meat, chicken, rice. drink compote. At lunch - cheese with raisins. Before going to bed - an omelette with salad, yogurt.
Video: food without harm
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