Friday, March 16, 2012

Diet for men

Diet for men is very important Man and women have different dietary needs for certain vitamins and minerals. Men might require more or less of certain vitamins and minerals to ward off diseases that, men are more likely to develop. Eating a healthy diet within the guidelines for men can help prevent disease and maintain a healthy weight. To maintain healthy and cheerful life you can allow some tips bellow.
No white carbohydrates: Just doing this one thing can dramatically increase your fat burning rate. The main reason you are going to want to avoid white carbohydrate is because it has a bad effect on your blood sugar and insulin hormone levels causing you to pack on fat. This includes pasta, white breads, potatoes, rice etc.

No calorie drink: Avoid drinking anything that has calories in it and you are only going to be allowed to drink lots of cold water, some unsweetened green tea and coffee. Many fruit juices and smoothies contain a lot of sugar, so avoid them. Diet soda or anything with artificial sweeteners is allowed.

Have a protein rich breakfast: Studies have found, those who eat 20-30 grams of protein within 30 minutes walking lost significantly more fat than those who ate a bag of breakfast. If you don’t like eating so early in the morning try drinking a protein snake instead.

Eating more often: To keep your body’s sugar level stable and your metabolism reviving, it’s going to be essential to eat your healthy meals 4 hours apart, consider this to be similar feeding rather than meals and even though you are eating less you will be eating more because frequency has increased. Every small feeding you have should at least 20g of protein in it.
Eat green vegetables: Vegetables play a key roll in diet for men. vegetables such as broccoli, spinach, Brussels, sprouts, kale, collard greens etc. These are the most nutrient dense vegetables and the best to burn fat off your belly.

Monitor alcohol consumption: Although the occasional glass of wine with dinner can’t hurt, may even benefit the heart to some degree. It’s not so good idea of any age to drink too much, especially if medications are involved.

Choose lean meat: Lean meat plays a vital roll in diet for men because meat provides protein which build muscle. Choose lean beef, turkey, fish, and chicken without skin. This kind of food will meet your demand for protein and save you from getting fat and inactive.

Select high fiber foods: Fiber goes through the digestive tract unchanged. So it fuses with your digested foods to create bulk. Dietary fiber is necessary for proper digestion and to reduce the risk for developing type 2 diabetes, heart disease and constipation. Both men and women with type 2 diabetes can help control their blood sugar levels by consuming soluble dietary fiber sources such as oats, peas, beans, apples and barley regularly. Soluble fiber slows down sugar’s absorption into the blood.
Fat reduction: The American Heart Association recommends consuming no more than 7 percent of your total calories in saturated fats per day to reduce the risk of developing heart disease and high cholesterol. Saturated foods sources include full-fat dairy products, meat, palm-oil and cocoa butter. So avoid them.
Sodium reduction: Both men and women advised to lower their consumption of sodium to less than 230 mg a day on less than 1500 mg for people over the age of 51.

Daily Model Diet for Men

Breakfast: 2-3 whole eggs, scrambled with spinach and olive oil. 1-2 cups of green tea, 1 cup black beams.

Mid morning snack: 2 Tbsp almond butter, 1 cup chopped raw celery.

Lunch: Grilled chicken strips. Half cup pinto beans. 1 cup mixed vegetables, one third cup guacamole.

Afternoon Snack: Post-workout protein snack.

Dinner: Medium chicken breast without skin or 25g white fish or lean beef or lamb 1 medium jacket potato and 1 cup mixed vegetables and 1 fruit.

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