Weight Loss Diet Plan for Men
Body weight loss can be a significant challenge for many people desiring to look slimmer. Not only do individuals want to lose weight in order to obtain an ideal figure, but there are times when excess body fat causes the overweight person to become sluggish. Under those circumstances, the overweight or obese individual may typically desire quick weight loss to get back on track as soon as possible. This isn’t always easy, and can be exceedingly frustrating at times, particularly if the right strategies are not in place and an appropriate weight loss diet isn’t followed.
Good Weight Loss Diet Plan
What good is a weight loss diet plan if it does not incorporate a treat every now and again? It is important to reward oneself with something that was once previously indulged in without restraint. This helps to maintain motivation levels and achieve long-term goals. A good weight loss diet plan also ensures that one avoids unnecessary snacks between meals. One must also exercise daily if quick weight loss is the ultimate goal. A weight loss diet is essential to any man who desires to slim down. It is all about nutrition and self-control. Consume fruit and vegetables; legumes, nuts and seeds; carbohydrates in the form of cereal, bread, potatoes, rice and pasta; and proteins in the form of fresh red meat, chicken and fish, with the occasional egg. Eating the correct foods and the right amount is only half the story. Self-discipline and commitment are essential attributes men must adopt for the long term,if they hope to succeed in quick weight loss. Good diet plans encapsulate all these values.
Diets which have to be included in your diet plan
- Eggs: Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. Those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than who had a bagel breakfast of equal calories. The proteins may also prevent spikes in blood sugar, which can lead to food cravings.
- Soup: A cup of chicken soup is as appetite blunting as a piece of chicken. Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
- Lean beef: It’s what’s for dinner-or should be, if you’re trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.
- Olive oil: Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it’ll help you burn calories. The women who ate the oil-laced muesli boosted their metabolism. Don’t want to add olive oil to your oatmeal? That’s OK-it works just as well in salad dressings, as a bread dip.
- Grapefruit: Eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit’s photochemical reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
- Beans: You’ve probably never heard of cholecystokinin, but it’s one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way is by eating beans: the levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There’s also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.
- Salad: Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). Those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: the people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn’t add salad to their daily menu.
- Green tea: The slimming ingredient isn’t caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. Men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.
- Tofu: It seems too light to be filling that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women-and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
- Nuts: are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don’t. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids.
- Vinegar: It’s a great filler-upper. The people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
- High-fiber cereal: Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Those who’d had the highest-fiber cereal ate less than those who didn’t have as much fiber in the morning. Try General Mills Fiber One 14 grams per serving or Kellogg’s All Bran with Extra Fiber 13 grams per serving.
The average healthy male requires a substantial amount of foods, including fats, to sustain daily living. Therefore, changing one’s eating habits can seem virtually impossible at first. The best thing to do is to start off by knowing one’s purpose for healthy weight loss. If people do not know why they need to lose weight, then there is no source of motivation. Men normally desire body weight loss because they lack self-esteem, or because they simply want to look more attractive. Another reason that males seek quick weight loss is because their health could be at risk. Once a purpose for healthy weight loss has been formally established, it is time to prepare oneself for the long term. That is, males must realize that sticking to a weight loss plan will radically change the lifestyle that they got accustomed to. The longer one has spent in reckless indulgence, the harder it will be to modify such a routine.