Menu diets for men from the abdomen

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For representatives of the stronger sex, having a beautiful figure is no less important than for girls. A diet for men from the abdomen will help those who are not happy with their silhouette, make a diet of the right foods and remove excess fat. The most common cause of overweight is unhealthy diet, the presence of bad eating habits. Read how you need to make up your diet for men who want to have a raised stomach.

Proper nutrition for men

The main causes of accumulation of fatty deposits on the abdomen, sides:

  1. Overeating. Modern people are not used to monitoring their diet, especially men. Some guys eat a huge amount of harmful foods, do not control the portion size.

  2. Endocrine system diseases. Hormonal malfunctions lead to metabolic disorders, resulting in excess weight.
  3. Alcohol abuse. All alcoholic beverages evoke appetite, and beer contributes to female type obesity.
  4. Sedentary lifestyle. If a person does not play sports and spends little time on his feet, then he will accumulate excess weight.

There are several recommendations that can help you stay in good shape even when not on a diet:

  1. Do not skip breakfast. In the morning you need to eat well so that in the evening there is no breakdown.

  2. On a diet, minimize the intake of foods rich in fats..
  3. Try to burn more calories than you get. To do this, you need to move more on a diet.
  4. Do not give up completely on the food that you really love. For example, a small piece of fried meat once a week will not cause serious problems even on a diet.
  5. Try to use the minimum amount of salt, but rather eliminate it altogether. Dishes brought to taste with seasonings are no worse than salted ones..
  6. It is better to eat high-carb foods during the diet in the morning and afternoon, so that the muscles receive a sufficient amount of energy. In the evening, it is preferable to lean on foods rich in fiber. Low-carb vegetables are good for dinner on a diet..
  7. Eat in small portions 5-6 times a day. It is advisable to have a diet through the same intervals of time, by the hour.
  8. The diet should be calculated so that it includes 40-45% of proteins, 40-45% of complex carbohydrates and 10-20% of fat.
  9. It is better to eat fruit on a diet, not in main meals, but for a snack.
  10. Do not abuse alcohol. Alcohol boosts appetite.
  11. We must drink plenty of clean water on a diet. It is advisable to do this before each meal to fill the volume of the stomach.
  12. When dieting, it is forbidden to have dinner later than 3-4 hours before bedtime..
  13. Go in for sports. On a diet, regularly do special exercises for the press, inclinations, push-ups.

The man eats

What you can eat for weight loss

List of foods allowed on a diet:

  • buckwheat;

  • vegetables;
  • wheat porridge;
  • fruits;
  • rice
  • beans;
  • lean beef;
  • pearl barley;
  • grapefruits;
  • eggs
  • nuts
  • oatmeal;
  • berries;
  • peas;
  • veal;
  • chicken;
  • lentils
  • cottage cheese;
  • turkey;
  • fish.

What foods can not be eaten to clean the stomach

List of prohibited foods on a diet:

  • fast food;

  • snacks
  • confectionery;
  • sausages;
  • mayonnaise and other fatty sauces;
  • any instant foods, semi-finished products;
  • sweets;
  • smoked meats;
  • sugar;
  • carbonated drinks;
  • fatty meat, fish.

Fast food

Diets for men from the abdomen and sides

Following the above tips on proper nutrition, you will keep yourself in good shape. Those who first need to lose weight, and then maintain it, will help a diet for men from the abdomen. There are different nutrition schemes for losing weight. When choosing a particular diet, take into account your nutritional preferences. Estimate how much time you have and what result you would like to achieve. Discover the Most Popular Weight Loss Nutrition Systems.

Protein diet

Adhering to this food system, it is necessary to introduce into the diet foods rich in proteins: meat, fish, dairy products. Due to this, the amount of fat burned will increase, because the body will begin to use hidden reserves, and muscle mass will grow. A month following such a diet provides a loss of 2 to 5 kg of weight. Features of the protein diet:

  1. Men are allowed to consume no more than 1700 kcal per day.

  2. No more than three and a half hours should pass between meals.
  3. Be sure to eat on schedule.
  4. The maximum amount of vegetable fat consumed per day is 40 g.
  5. Breakfast should be one hour after the rise, no later.
  6. It is preferable to take a vitamin complex.
  7. You can’t eat bread. Only vegetables should serve as a side dish for meat or fish.

Kefir

A diet for men from the abdomen is popular because it is very effective. It consists in the consumption of medium-fat kefir, which is very useful for the digestive system and metabolism. Additionally allowed to eat protein foods, fruits. Salt and sugar cannot be added to dishes. Kefir should be drunk at least two liters per day, divided into 6 servings. The average duration of the food system is a week. The term depends on how many complementary foods you will consume..

Kefir in the Countess

Buckwheat Diet for Men

Its duration is up to two weeks, for which you can lose weight by 7-10 kg. Buckwheat diet helps to cleanse the intestines, accelerate metabolism. Any amount of cereal can be consumed per day. It must be filled with boiling water overnight in a ratio of 1: 2. In the morning, you do not need to cook buckwheat, you just have to drain the liquid. Salt, sugar are not added. Additionally, it is allowed to drink kefir, not more than a liter per day. If there is an irresistible feeling of hunger, you can eat one unsweetened fruit, such as an apple.

Japanese

A very gentle way to lose weight. The diet of the Japanese diet is balanced, which ensures satiety even when consuming a minimum amount of calories. It consists of rice (complex carbohydrates), seafood, fish (proteins, healthy fats) and vegetables. There are diet options for one or two weeks. A few rules:

  1. Salt, alcohol and fast carbohydrates are strictly prohibited..

  2. It is advisable to drink vitamins.
  3. It is necessary to strictly observe the regime of the day, there are only products from the list of permitted and drink water.
  4. Japanese diet banned for people with diabetes, heart disease, kidney disease, gastrointestinal tract, liver.
  5. Do not change the sequence of days and meals.
  6. Before you go on a diet, it is recommended to cleanse the intestines.
  7. Food is allowed to cook, bake, steam, but do not fry.

Diet for losing weight of the abdomen for men – menu

Sometimes it’s hard to choose a specific food system. The reasons for this may be different. Some people find it difficult to adjust their daily routine to diet, while others find it difficult to get these or those products. If you do not want to choose from ready-made options, you can create your own menu, guided by the rules of a healthy diet. Choose low-calorie foods based on your preferences. You can familiarize yourself with one of the options for a suitable menu below..

Apple and tape measure

Diet for men for a week

Eat a daily diet like this:

  1. Breakfast – 200 ml of ryazhenka with a small toast. Lunch – 150 g of boiled buckwheat, 200 g of Brush salad of rice, 100 g of steamed beef. Dinner – 2 baked eggplant, 250 ml of apple juice.

  2. Morning – 215 g fat-free cottage cheese, 200 ml unsweetened tea. Day – 100 g of boiled veal, 100 g of buckwheat. Evening – 150 g of cherry tomato salad with onions, 200 ml of unsalted tomato juice.
  3. Breakfast – 100 g of boiled turkey, 200 ml of green tea. Lunch – 150 g of boiled low-fat fish, 150 g of salad with onions, green peas and cabbage. Dinner – 100 g of rice, apple, a glass of beet juice.
  4. Morning – 100 g of boiled veal, coffee. Day – 200 ml of vegetable soup, 2 slices of bread. Evening – 150 g of boiled chicken, 100 g of rice.
  5. Breakfast – 200 ml of yogurt and toast. Lunch – 150 g steamed fish, 2 baked potatoes, 100 g grated carrots. Dinner – 100 g of veal steamed, 150 g of vegetable salad.
  6. Morning – 2 soft-boiled eggs, 2 oatmeal cookies, 200 ml of herbal decoction. Day – 100 g of boiled turkey, 100 g of rice. Evening – 200 g of boiled chicken, 100 g of salad.
  7. Breakfast – 100 g of solid cheese, green tea. Lunch – 200 g of rice, 100 g of salad of cucumbers, peppers, tomatoes, onions with the addition of olive oil. Dinner – 200 g of boiled beef, 150 g of cabbage.
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