The right diet for men: menu features

Without proper nutrition, both men and women cannot look good and feel full of energy. Here are just the rules of nutrition for the weak and strong half of humanity differ from each other.

Male nutrition has a strong impact on health, and in order to maintain it and look good, you need to follow the right diet. Having compiled a competent menu, the body will receive the necessary portion of minerals and vitamins. Therefore, this task must be approached responsibly.

In the material estet-portal.com you will learn how to make the right diet for food for a man, if he wants to lead a fairly active lifestyle.

Features of a proper diet for men

Adequate diet can protect a man from a number of diseases such as muscle flaccidity, baldness, sexual weakness, and will also maintain erectile function.

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You should know which foods should be on your plate and which should be avoided. It is also worth paying attention to the time of eating and the size of portions when organizing a diet for men.

If a man eats poorly, his muscle mass decreases, his hair falls out and the functioning of the genital organs is disrupted.

To avoid unwanted health problems, you need to follow the basic principles of nutrition:

•    Include vegetables, fish, garlic, fruits, olive oil in your diet. These products will help improve the functionality of the cardiovascular and reproductive systems;

•    Eat plenty of protein. It is necessary for muscle development.

•    Include foods rich in vitamins and minerals in your diet. Food should contain ascorbic acid, B vitamins, zinc, tocopherol, fatty acids.

•    You need to eat 5-6 times a day, portions should be small.

•    Don't forget the water. It is recommended to drink at least two liters of liquid per day, most of which is filtered water.

Nutritionists advise men to beware of a number of foods, including:

•    Sugar and salt. The amount of salt should be reduced to 3 g, and sugar – about 6 teaspoons per day.

•    Caffeine. This substance inhibits the production of the main male hormone - testosterone. A man is advised to drink no more than two cups a day & nbsp; natural coffee. It is better to refuse soluble completely.

•    Soya. Soy products contain analogues of female hormones that disrupt male hormones.

•    Natural milk. After consuming the product, the concentration of cholesterol in the body increases

•    Sunflower, soybean and corn oil should be reduced to 2-4 tablespoons per day.

•    Mustard, mayonnaise, ketchup and other sauces cause indigestion.

•    It is better to eat bread made from rye flour or pita bread and give up yeast

•    Smoked products contain smoke liquid, which provokes toxic damage to the testicles.

•    Sweet sodas. These drinks contain sugar, flavors, flavor enhancers and other harmful substances.

•    Alcoholic drinks. They contain ethanol, which reduces testosterone levels by 25%.

•    Fast food, convenience foods are also enemies of health.

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The right diet for men: how to eat right to be in shape

If a man watches his figure and wants to always keep himself in shape, it is necessary to determine the optimal daily amount of calories. When compiling a diet, it is necessary to take into account such important components as age and physical activity.

•    18– 30 years – 2400 kcal;

•    31 – 50 years – 2200 kcal;

•    From 50 – 2000 kcal.

If a man is physically active, then he should consume: •    18– 30 years – from 2600 to 2800 kcal;

•    31– 50 years – from 2400 to 2600 kcal;

•    Over 50 – 2400 kcal

•    18– 30 years – 3000 kcal;

•    31 – 50 years – from 2800 to 3000 kcal;
•    From 50 years – from 2400 to 2800 kcal.

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In addition, it is worth considering the ratio of nutrients. Norm for men: proteins (50% animal nature) – from 65 to 117 g, fats – from 70 about 154 g, carbohydrates – from 257 to 586
To calculate the volume of a single serving of food, you do not need to have a kitchen scale, you only need your hands for this:
•    The amount of proteins (fish, eggs, dietary meat, legumes) at one time is equal to the size of the palm (without fingers). You need to eat two servings in one day.

•    Also take your clenched fist as a guideline when determining a single serving size of non-starchy vegetables (cucumbers, green paprika, lettuce, carrots, spinach, etc.). You need to eat 4 doses per day.

•    The size of a serving of fats (vegetable oils, nuts, seeds) is equal to two thumbs on the hands. 4 doses should be consumed per day.

Note that such a scheme is suitable for those men who want to maintain their physical form. To gain muscle mass, you need to add one palm of carbohydrates or one finger of fats. To lose weight, you need to remove one palm of carbohydrate foods or one finger of fat.

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Example of the perfect men's menu

Doctors recommend writing down a list of prohibited and permitted foods on leaves and hanging them in the kitchen. This hint will help you make the right choice. Menu for the day:

•    Breakfast:

Whole grain milk porridge, fruit, green tea. Or you can eat scrambled eggs with herbs and tomatoes, fresh fruit and yogurt;

•    Snack:

soft-boiled egg or cottage cheese, bread, herbal tea or coffee without sugar, vegetables.

•    Lunch:

chicken or turkey, rice porridge, vegetable salad, cottage cheese, lentil soup, salmon. You can also have borscht, fresh fruits and vegetables.

•    Snack:

nuts, vegetables, fruits.

•    Dinner:

seafood salad, beef liver, baked potatoes, cauliflower is a great side dish, a glass of red wine won't hurt.

•    Before going to bed, you can allow yourself a glass of kefir, fermented baked milk, yogurt or some kind of fruit.

Remember that pills, protein shakes and injections will not make an athlete out of a man without proper nutrition and shock training. Proper nutrition & ndash; the key to success and health!