Diet for weight loss for men

Diet for weight loss for men

The problem of overweight is common not only among the female half, but also among men. However, the strong half for the most part considers the presence of a protruding tummy and a double chin not a disadvantage, but an indicator of maturity and a stable family life. But even such people periodically have a desire to lose weight, to follow the example of a huge number of guys who have stepped on the path of a healthy lifestyle.

If you are unsatisfied with your body, want to lose weight, you do not need to immediately run to the gym and exhaust yourself with hours of training, start with your daily diet, soberly evaluate what foods you eat every day. Diet for men is much more effective in action than for modern girls. The mechanism of weight loss through the use of healthy foods has its own characteristics. Let’s get to know them in more detail.

Major nutritional errors

Why do men guys get fat? Where do extra pounds come from? Even if a person makes all kinds of attempts to lose weight, but there is no result, most likely he makes the following mistakes:

  • We eat more than required. No need to binge to the dump. Feel the coming fullness? At this point, the meal is worth finishing. The habit of eating up to satiety comes from deep childhood, when parents and grandmothers taught little boys to eat a lot in order to grow strong and large. It’s time to get rid of her.
  • We eat a lot of “heavy” food. Most representatives of the stronger half consider steamed vegetables and other healthy foods as food for wimps and heavily relies on dumplings, dumplings, fried potatoes with mayonnaise – all that saturates almost immediately and has a huge amount of calories.
  • Numerous snacks in front of the screen / monitor. Most often, they turn into full meals. During gatherings in front of the TV and computer, a sense of proportion is lost, so it is likely to eat much more than planned.
  • Alcohol consumption. Even the most ordinary beer greatly increases appetite and reduces the feeling of satiety. At the same time, the calories obtained remain in the body for a long time, interacting with sugars from other harmful products. Dehydration occurs and metabolism worsens.
  • Confidence that sports will solve all problems. This is a huge mistake. Do not think that all problems with unnecessary kilograms are solved only by sports alone. In order for physical exercise to have a good effect, it is necessary to combine them with proper nutrition . An integrated approach – rapid weight loss.

Nutrition Basics for Men

Extra pounds for a man is much more dangerous than for a girl, so if unnecessary pounds occur, you should quickly switch to PP. Its main principles and rules look like this:

  • Strict adherence to the regime. The modern rhythm of life greatly complicates the process of following the PP. Permanent unhealthy snacks, a dry man – all this and much more negatively affects health and body weight. Plan your diet in advance by the hour, which will allow you to organize the work of the gastrointestinal tract and accelerate metabolism.
  • Fractional nutrition. Forget about three meals a day. We grind meals to 5-6 daily. It is better to eat small portions often than huge and only three times. Thus, the body will no longer experience discomfort from a lack of nutrients, and the man himself will feel hunger.
  • We use only healthy, healthy foods. Cross out from the menu for the day , week,  fatty, salty, fried foods. We replenish the list of vegetables, cereals, seafood, lean meat, eggs – all that will help to lose weight in the shortest possible time, relieve the body.
  • Compliance with the drinking regime. Every man should drink a minimum of 2 liters per day. Pure plain water removes toxins from organs and helps to accelerate metabolism.
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Men Slimming Menus

Which menu is ideal to throw off everything unnecessary? There is no specific option. The diet is formed individually, depending on the preferences of losing weight, the number of kilograms gained and the daily schedule. We offer several options that will either go into your unique menu for men or become the basis for your own ideas.


  • Oatmeal in water with fruit filling.
  • Bread roll and one boiled egg.
  • Salad of vegetables, chicken fillet, ham and cheese.
  • Steamed cod and a glass of juice.
  • Whole grain toast with honey and a glass of yogurt without filler.


  • Two boiled potatoes and a lean piece of meat fried on the grill.
  • Boiled beef liver, one potato and some cheese.
  • Boiled lean beef and vegetable salad of cucumbers and tomatoes.
  • One slice of bacon, chicken kidneys, green peas and orange.


  • Cheese and bun, slightly dried in the oven.
  • Omelet with tomatoes and herbs.
  • Vegetable salad, low-fat ham, yogurt and a bun.
  • Boiled potatoes with beans, banana or orange.


  • Chopped bread sandwich with chicken and cheese.
  • Steam fish and half grapefruit.
  • Vegetable soup, pasta.
  • A slice of cheese, an apple and a glass of natural yogurt.

Recipes for Slimming Men: Salmon in Honey Mustard Sauce

In addition to oatmeal, whole grain sandwiches and eternal omelettes with scrambled eggs, you can eat and more refined, original. For example, for one of the meals, we recommend preparing delicious salmon in the original honey and mustard sauce.


  • Fish – 700-900 grams.
  • Honey – 1.5 tablespoons.
  • Mustard seeds – 1.5 tablespoons.
  • Garlic – 3 tooth.
  • Vegetable oil – 3 tablespoons.
  • Lemon juice – 1 tablespoon.
  • Greens – 1 tablespoon.
  • Salt, spices – to taste.
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Stages of cooking:

  • We heat the oven to a temperature of 200 degrees.
  • Finely chop the garlic and greens.
  • In a small plate we combine honey, mustard, lemon juice, salt, garlic and herbs. Let the marinade brew.
  • We cover the baking sheet with parchment paper, lay out the fish fillet, grease it with vegetable oil (put the skin down).
  • We coat the fish with the finished marinade.
  • We send to the oven for about 9 minutes (we look at readiness).
  • We serve to the table, decorated with greens.
Salmon in Honey Mustard Sauce

Sandwich with Egg and Avocado

Not sure what to cook for breakfast? A delicious sandwich is the perfect solution for an easy and peppy awakening. You will need the following ingredients:

  • Avocado – half the fruit.
  • Toast bread – 1 slice.
  • Tomato – 1 piece.
  • Egg – 1 piece.
  • Bacon – 2 slices.
  • Cheese – 1 slice.
  • Hot ketchup, salt, spices – optional.

Stages of preparation:

  • In a plate with a fork, knead the flesh of a ripe avocado with salt and pepper.
  • Finely chop the tomato with rings.
  • Dry the breadbreads lightly in a pan.
  • Grease a slice of avocado bread, put on top a circle of tomato and cheese.
  • Fry the bacon in a pan until a slightly crispy structure. We dry it, get rid of excess oil.
  • Fry one egg, salt and pepper to taste.
  • Put the finished bacon on top on the cheese. At the very end, close it with a fried egg.
  • Add a little hot sauce and serve.