Tummy tyres 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 calorific 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 compared to 1,800 calories for women as they have more muscle mass. 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 guys shed weight faster than gals because of the ample supply of testosterone. So, if you want to trade the beer belly for flat abs, just keep these simple tips in mind:
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 aim for nine daily. This is because blokes in general need more calories so their fiber requirement shoots up. Plus, fiber helps lower bad LDL cholesterol and total cholesterol, thereby considerably reducing the risk of heart disease. Men have approximately 1½ times the death rate of total cardiovascular diseases compared to women.
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.
Three cups of milk or curd
Only kids need tall glasses of milk. Adult males should consume no more than three cups of milk or curd daily. That will give them enough calcium and vitamin D to lower the risk of osteoporosis. Besides, men need less calcium than women and too much can increase risk of prostate cancer. A few cubes of paneer or one cheese slice is equivalent to two cups of milk, so it’s best to avoid these.
Skip red 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.
A glass of red wine
Restrict drinking to one night a week and don’t exceed more than 3-4 units of alcohol. Wine has fewer calories than most other alcoholic beverages so sip a glass of fine red.
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.
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. This helps you feel full always and keeps your metabolism up. Even after a long workout at the gym, don’t get tempted to binge on a big plateful. Stick to only water for the first 30 minutes and follow it up with a moderate sized meal.
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.
Written by Neha Jain
She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.
