Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
DOWNLOAD THE APP
HealthifyMe Blog
No Result
View All Result
  • Weight Loss
  • Diet
  • Workout
  • Yoga
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
Get HealthifySmart 3 months at just ₹̶2̶,̶1̶0̶0̶ ₹999Start Now
HealthifyMe Blog
No Result
View All Result

What Men should Eat to Lose Weight

byAlpa Momaya
December 4, 2019
inDiet
7
men

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 amLemon water (1 glass)
7:00 amApple ( 1 medium)
8:00 amVegetable Upma (1.5 Katori), Curd (1 katori)OR

Brown bread (2 slice), Peanut butter (1 tbsp), Boiled egg (1 egg)

11:00 amButtermilk
1:00 pmCarrot-cucumber salad (0.75 bowl)
1:30 pmRoti (2 roti/chapathi), Dal (1 katori), Mixed vegetable (0.5 katori)OR

Steamed rice (1 katori), Dal (1 katori), Curd (1 katori)

3:00 pmGreen Tea (1 cup)
4:30 pmPear (1 small)
6:00 pmMixed sprouts (1 katori)
8:00 pmTomato Cucumber Salad (1 bowl)
8:15 pmRoti (2 roti/chapathi), Palak low fat paneer (1 katori)
10:00 pmMilk (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.

Tags: diet for menfiberhealth tips for menhealthifymemale dietweight loss
Previous Post

Join the HealthifyIndia Movement

Next Post

Ghee is good, but what kind should you buy?

Alpa Momaya

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

Related Posts

Mediterranean Diet: A Guide and a 5-Day Meal Plan
Diet

Mediterranean Diet: A Guide and a 5-Day Meal Plan

March 4, 2021
Health Benefits of Lemon Water for Weight Loss
Nutrition

Health Benefits of Lemon Water for Weight Loss

February 19, 2021
10 Foods That Help Reduce Knee and Back Pain
Diet

10 Foods That Help Reduce Knee and Back Pain

February 9, 2021

Comments 7

  1. Dr.Ravi Rishi says:
    2 weeks ago

    Good writeup…even after loads of updated knowledge on this topic, this is quite handy….

    Reply
  2. Chandra Shekar.R says:
    3 months ago

    Chandra Shekar.R

    Reply
  3. Sudhakar Bachate says:
    12 months ago

    Nice article

    Reply
  4. Sandeep Sandy says:
    1 year ago

    Good Start..I Liked It

    Reply
  5. sudhakar reddy N says:
    1 year ago

    nice article

    Reply
  6. Ritwik Raj Das says:
    1 year ago

    Really good… Please upload more such blogs

    Reply
    • Shama J says:
      1 year ago

      Hi Ritwik,

      Thank you for taking the time to leave us this amazing feedback.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Talk to a certified Health Consultant today for FREE!
Thank you! You will receive your FREE call shortly.

Popular Post

  • Best Indian Diet Plan for Weight Loss

    Best Indian Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Height Weight Chart: Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • 8 reasons to eat amla every day

    0 shares
    Share 0 Tweet 0
  • Moong Dal: Health Benefits, Nutrition & Recipes

    0 shares
    Share 0 Tweet 0

Read by topic

  • Diet
  • Featured
  • Fight Corona
  • Get Inspired
  • health
  • Life
  • Nutrition
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Trends
  • Uncategorized
  • Video
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
HealthifyMe Blog




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Workout
  • Yoga

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2018

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2018