A varied and balanced diet for men is the basis of a healthy lifestyle.
After all, the beneficial substances of some products act on the male and female bodies differently. Considering that the peculiarities of male nutrition must be observed not only to maintain a beautiful body, but also for health, the judge of “MasterChef. Professionals”-2 Vladimir Yaroslavsky
shared a list of ten products that should be included in the diet for men.
Proper nutrition not only improves your appearance, but also significantly improves your health, making you stronger and more resilient. Every man wants to look good and attract the opposite sex. Vladimir Yaroslavsky spoke about what foods should be consumed in order to be in shape both mentally and physically. The eminent chef is a supporter of a healthy lifestyle and, like no one else, knows what products must be present in the daily diet of every man.
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Meat
Meat is one of the most important products in a man’s diet. Lean pork or beef has a healthy combination of proteins and amino acids that help build muscle mass. As well as iron, which is necessary for normal blood circulation associated with sexual function. The main thing is don’t overeat! This will not only not add strength, but, on the contrary, will plunge you into a sleepy and peaceful state, because digesting excessively consumed food requires considerable expenditure of vital energy.
Healthy food for every day: rules for nutritious food
Most men who have set out on the path to slimness behave like their life partners: as soon as they see belly fat, they eat vegetables and sign up for the gym, where they sweat until exhaustion.
But motivation quickly ends, along with it the passion goes away, and bad habits return.
There are a number of simple rules that allow you to lose weight even at home.
What is important to remember:
It is important to eat foods that accelerate metabolic processes, we will name the list below. Eat at least 4-5 times a day, and eat to your fill. Limit, or better yet completely eliminate, saltiness and marinades for the first time. Salt and sugar should be present only as light seasonings, no more. Computer, TV, sofa - the worst enemies of your figure
Give them up in favor of walking, light jogging, and swimming. The feeling of fullness comes only 20 minutes after the meal. Wait for it, and then decide whether you are full or want more. Eat stewed or boiled food, but never fried in oil.
Before you start losing weight, you can take a course of light body cleansing. Detox cocktails and certain medications will help. For example, ordinary probiotics are good at clearing stagnation: Lactofiltrum, Bifidobacterin, Linex.
Chocolate
Another important product in the diet is chocolate, because it energizes you and increases your performance. In addition, dark chocolate, which contains the highest percentage of cocoa, strengthens the immune system, improves memory, and also counteracts colds and depression. If you eat 25–50 grams of pure chocolate daily (without fillings or sugar), then very soon you will feel how the general condition of the body improves.
What is considered proper nutrition for a man and what is not?
Let's get started. And we'll start with the saddest thing. Those foods that ideally should not be eaten at all, or their consumption will have to be at least limited, if men want to remain men, with all their inherent traits.
Harmful to men's health
- Sugar and salt. These are the products that are often called white death.
It is advisable to exclude them, as well as many other things, completely, but doctors still believe that it is permissible for a man to allow up to 3 grams of salt and up to 6 teaspoons of sugar into his body (taking into account the sugar contained in carbonated drinks, flour and confectionery products).
- Caffeine
This thing in the male body inhibits the production of testosterone and, accordingly, the production of sperm, but for a short period of time . Caffeine is quickly eliminated from the body. However, 1 cup of natural coffee per day is still allowed, but no more. And we are talking only about natural coffee. And instant coffee is such a nonsense that men should not even come close to it. The substances that appear during the production of such a miracle powder, and contained in it, affect the male hormone in such a way that it becomes the female hormone.
- Soybeans
And accordingly, all food products containing soy, even soy sauce, which is often served with currently fashionable Japanese dishes. Proper men's nutrition and soy are incompatible concepts. The whole secret is that soy contains phytoestrogens. That is, the same female hormones, only of plant origin. You yourself understand what a man will become if he constantly uses female hormones...
- Meat
No matter how paradoxical it may sound. True, meat is different from meat. And here we are talking about imported, and even our, domestic meat, grown with the use of hormones. Cows, chickens, and especially pigs, are given female hormones into their bodies through injections and along with food, due to the excess of which they grow much faster. Of course, you shouldn’t completely exclude meat from a man’s diet, because a man needs protein. But you can’t eat meat alone. It is enough to eat it 3 times a week. And further. The meat should not be fatty. Only protein.
- Full fat milk
Firstly, it's excess cholesterol. Secondly, milk, both cow and goat, contains a lot of substances and hormones, including female ones, that are useful for the growth of young calves and kids. You should not overuse this product.
- Vegetable oils
This applies to sunflower, corn and soybean oil. It is best to limit yourself to two to four tablespoons of this oil per day. The same applies to mayonnaise, which is made based on the same oils.
- All smoked meats, especially industrially produced ones.
Liquid smoke, which is used to process products, causes toxic damage to the tissue of male testicles.
- White yeast bread
Yeast is, in principle, harmful to any organism. And plus, it contains sugar, which is worth taking into account.
By the way, my father suffered from stomach problems at one time. He even seemed to have recovered, and began to eat normally, as before, but still there was an unpleasant feeling in his stomach after eating. So, when he stopped eating white bread, everything completely went away.
Try switching to black bread or pita bread.
- Carbonated sweet drinks
These drinks should be excluded one hundred percent.
Firstly, it contains so much sugar that a jar of such lemonade is enough to exhaust a man’s sugar intake limit for a week in advance. One liter of a drink like Coke contains about 65 grams of sugar. One teaspoon is about 7 grams. That is, in a liter of such water there are 10 tablespoons of sugar.
Secondly, such lemonades contain flavor enhancers that dehydrate the body.
And thirdly. These drinks contain a lot of caffeine, regardless of the color of the drink. I wrote about caffeine above.
- Alcohol
Alcohol reduces testosterone levels in a man's body by 25-30%. He then recovers with difficulty. It’s no secret that prolonged drinking of beer leads to female-type obesity in men: the belly grows, the breasts grow like a woman’s, and the same buttocks and thighs grow. An unpleasant picture. I think there is no need to explain much here why alcohol, contrary to prevailing stereotypes, cannot be classified as proper nutrition for men.
After re-reading everything that was described above, you can still combine all of the listed products, except alcohol, into one group - fast food.
The entire fast food industry is a direct enemy of men's health. A healthy lifestyle, hamburgers and french fries are incompatible things. Fast food products contain salt, sugar, carbonated drinks, soy and white yeast bread, and hormonal meat. In general, a complete nightmare for men.
Probably some readers are either running out or have already run out of patience, because they came here to find out what proper nutrition for men consists of, and not what they should not eat. I will not apologize for such verbosity, because I could not miss everything described above. All this plays an important role in the issue of proper nutrition for men.
Cherry
Cherry is famous for its ability to enhance male potency. The secret of the berry, which gives men a second youth, lies in its high zinc content. Zinc, considered the “male element,” has a beneficial effect on male reproductive performance. In addition, cherry juice will help you get rid of muscle pain after a workout. After all, in its action, cherries are similar to anti-inflammatory drugs.
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Fish
A great way to get your dose of healthy omega-3 fatty acids is through fatty fish. Feel free to include fish such as salmon, herring and sardines in your diet. They are good for the cardiovascular system. However, if we are talking about male strength, then mackerel and flounder will be the most useful. When consumed, the body's performance increases and sexual desire significantly improves.
Tomato sauce and tomatoes
Tomatoes contain sufficient amounts of essential minerals and vitamins that can protect men's health from many ailments. And although, undoubtedly, tomato fruits are useful for every person, doctors recommend that this product must be in the diet of every man. Tomatoes contain lycopene, which has a beneficial effect on the prostate and even protects against cancer.
How to create a weekly diet for a man
A properly designed nutrition plan will allow you to maintain an optimal balance of nutrients, vitamins and not feel hungry. Therefore, during the day you need at least 4-5 meals approximately every 3 hours.
Breakfast should be hearty and contain sufficient amounts of protein and carbohydrates. Moreover, protein should be easily digestible. Therefore, in the morning you can prepare an omelet, scrambled eggs, porridge with milk, or cottage cheese casserole. Sandwiches with sausage and butter cannot be called proper nutrition.
The next meal can be a snack 2 hours after breakfast. At this time, it is enough to drink kefir, yogurt, and eat fruit. At lunch you need to get the main amount of calories and nutrients. Therefore, they use recipes for hearty meat dishes and offal. You can make a lunch plan for the week. It might look like this:
- Monday – chicken breast with a side dish of stewed vegetables;
- Tuesday – baked veal with mashed potatoes;
- Wednesday – fish steak with rice;
- Thursday – risotto with chicken and vegetables;
- Friday – pasta with chop of any meat;
- Saturday – chicken liver with buckwheat;
- Sunday – baked mackerel with vegetable stew.
You don't have to eat soup every day to eat healthy. This dish is healthy, but too strong a meat broth can have a bad effect on digestion. But be sure to add any vegetable salad to lunch. If you can’t cook lunch at home, you have to go to a cafe; it’s better to give preference to those establishments where home-cooked food is prepared.
For an afternoon snack, you can prepare a salad from fresh or boiled vegetables, cottage cheese dishes, fruits or dairy products. Dinner should be no later than 3 hours before bedtime, so that what you eat is not deposited as fat, and the stomach has time to digest the food. For dinner, it is recommended to choose simple dishes, avoid heavy fatty and fried foods, and protein foods. It is better to give preference to carbohydrates - cereals, vegetables, and fermented milk products.
You need to eat regularly; hunger is just as harmful to the body as overeating. Don't forget about the drinking regime. On average, a man needs 1.5 liters of fluid per day, but with increased loads, when working under the scorching sun, the amount of water increases significantly.
Nuts
Since ancient times, nuts have been considered a product for men's health. Walnuts nourish the thyroid gland with iodine and improve the functioning of the immune system. Almonds strengthen muscles and bones, and also help in the fight against prostate diseases. Brazil nuts, which are a little more difficult to get, are rich in selenium, an element that promotes testosterone production... Therefore, assorted nuts are truly a man's snack!
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Running while losing weight
Reducing the calorie intake as much as you like and adjusting nutrition for men to lose weight, without sports it is difficult to solve the problem of excess weight. It is an integrated approach to the process of reducing body volume with an emphasis on optimal physical activity that is the most effective way to lose extra pounds. When you exercise, your muscles tighten, which causes you to burn more calories and burn more fat.
If you have a high BMI or a body weight of more than 90 kg, as well as a person over 45-50 years of age, walking on a treadmill or walking in the fresh air is recommended, and running is prohibited, as it can cause damage to joints and knees. A rational, healthy diet for weight loss for men, running with a gradually increasing load: from a slow jog to medium and intense speed will teach the body to receive and spend calories, successfully burning fat. Regular exercise will have a beneficial effect on body parameters, the condition of muscles and the body as a whole.
