Diets for men

You will probably find this title strange, since many of us believe that the rules for weight loss do not distinguish between sexes, however, there is nothing more distant from reality.

It is clear that when it comes to health, the recommended habits are the same. Regardless of whether you are a man or a woman, you should eat healthy, exercise and lead an active lifestyle. But when it comes to body fat, this does not manifest itself in the same way in both sexes.

Taking these aspects into account, we can increase the effectiveness of a diet if we value the characteristics that distinguish the subject receiving it.

In this guide we will focus on preparing a special diet for men and analyze some basic questions we should know about the subject.

What level of body fat is recommended?

In the case of men, a level of 16-20% body fat is usually recommended as a healthy index, since fat fulfills vital functions in the body and is necessary for the performance of various functions.

Where is fat accumulation usually evident?

Fat accumulation in women is usually quite different from that of men. Generally women suffer from this in the thigh and hip areas; while in men it is usually reflected in the area above the waist, meaning the abdominal area, pectoral, arms and double chin.

How does estrogen affect older men?

There are other biological characteristics that have a significant influence on older men. Scientific studies show that men over the age of 50 can experience significant changes in their estrogen levels, one of the most common causes of fat accumulation in the body.

Obesity in men and women

To highlight these differences, the terms "android obesity" is used for men and "gynoid obesity" for women. This is due to the apple shape attributed in the first case and the pear shape in the second. This is another proof that our bodies are not the same and therefore do not respond in the same way to the same stimuli.

Importance of fighting abdominal fat

Many experts consider that abdominal fat is one of the most dangerous in a man's body, next to visceral fat (the one that hides inside the abdomen).

Abdominal fat in excess causes, among many other things, a tendency to increase blood pressure, which inevitably leads to various cardiovascular diseases and in extreme cases to colorectal cancer.

That said, we should not minimize or treat as a trifle the fact that our abdomen is with very high levels of fat, it is not an aesthetic issue, we are talking about something that seriously jeopardizes your health.

Alcohol

Alcohol is a much discussed topic when it comes to body fat. If you are a man and you are over 65 years old you should know that exceeding a glass of alcohol a day translates into an increase of calories and fat in your belly, that is why reached a certain age, and taking into account the other factors highlighted above, discipline must prevail over the things we consume.

Intensive diet plan to lose fat

Having exposed the above points, we propose a diet especially focused on men, distinguishing between meals, the purpose we seek to achieve and the amount of Kcal we will consume.

For the following example we will focus on a diet plan designed for a person who weighs approximately 180 pounds with an average height of 6 feet tall. In turn, we will assume that this person will train at least 3 times per week intensively.

This plan presents 2000 Kcal and under the conditions described above, guarantees fat loss for a man. Next we will present 5 meals with their protein, fat and carbohydrate intake.

The first meal will consist of 2 eggs that represent 156 kcal, distributed in (14.1 proteins; 11 g fats; 0 carbohydrates). A banana that provides 118 kcal distributed in (1.4 proteins; 0.4 fats; 27 carbohydrates) and finally 50 grams of oatmeal, providing the final figure of 201 kcal distributed in (6.2 proteins; 4.3 fats; 36.4 carbohydrates).

The second meal will be made up of 25 grams Mixed nuts that will provide us with 145 kcal, which are distributed in (5.9 proteins; 12.3 fats; 2.9 carbohydrates). To this we will add a whey protein shake of 30 grams that will provide us with 111 kcal represented by (25.8 proteins; 0 fats; 1.6 carbohydrates).

The third meal is made up of 100 grams of brown rice, which represents 139 kcal that are distributed in (2.6 proteins; 1.1 fats; 29.2 carbohydrates). To this we add 100 grams of chicken breast representing 160 kcal made up of (31 proteins; 3 fats; 0 carbohydrates) that we can accompany with a mixed salad of 150 grams providing the last 43 kcal that are made up of (2.7 proteins; 0.7 fats; 6.6 carbohydrates).

The fourth meal consists of 200 grams of brown rice that provides 279 kcal in (5.2 proteins; 2.2 fats; 58.4 carbohydrates), we add 150 grams of salmon that add 270 kcal in (31 proteins; 16.5 fats; 0 carbohydrates) and a mixed salad of 150 grams that will provide 43 kcal distributed in (2.7 proteins; 0.7 fats; 6.6 carbohydrates).

The fifth meal consists of a whey protein shake of 30 grams that will add 111 kcal distributed in (25.8 proteins; 0 fats; 1.6 carbohydrates), to this we will add a banana that will provide 118 kcal in (1.4 proteins; 0.4 fats; 27 carbohydrates) and an apple that will provide 75 kcal distributed in (0.6 proteins; 0.2 fats; 17.4 carbohydrates).

Weight maintenance diet plan

This plan is focused on a subject in similar conditions who seek