Advice For Men
Dieting Advice For Men
If you are male and suffer from obesity,
you may find that a 2-step approach to losing weight is best.
Step One: Change The Type Of Food You Eat
Your first step - which may last for 3-4 weeks - is to reduce your intake of high-fat and high-sugar foods, and replace them with healthier options which are lower in fat and higher in fiber. In addition, you should choose more whole grain carbs, and reduce your intake of sodium. Lastly, you should eat regularly throughout the day. No more skipping meals and snacks, or eating very little during the day. However, calorie counting is not important at this stage. What matters is that you change the type of food you consume, and eat regularly.
If you drink alcohol regularly, start reducing your intake now. There is no need to stop drinking completely, but limit your intake to no more than 2 glasses of beer or wine per day (heavy drinkers) or 1 glass per day (moderate drinkers).
By choosing healthier foods and avoiding long gaps between meals, you achieve a number of benefits. First, you reduce your "taste" for fatty, sugary and salty foods, all of which adversely affect your digestion and health. Second, you reduce cravings. Third, you improve your blood sugar levels. Fourth, you help to improve digestion. Fifth, you boost your energy levels. In addition, it is probable you will lose weight, although as stated this is not the main concern at this point.
Types Of Food To Eat (Or Avoid)
The aim is to reduce your intake of saturated, hydrogenated or trans-fats. To achieve this, please note the following:
- Limit yourself to three helpings of red
meat per week.
The aim is to reduce your intake of refined carbs, while increasing your intake of whole grains. Also, choose high-fiber options whenever possible. To achieve this, please note the following:
dense/chewy breads. The denser/chewier the bread, the better.
The aim is to reduce your intake of red-meat protein, while increasing your intake of fish and vegetable protein. To achieve this, please note the following:
- Eat at least one meat-free main meal
each week. Two is better.
Fruits and Vegetables
The aim is to eat a wide variety of fruit and veggies, the wider the better. These foods are rich in antioxidants and phyto-chemicals, which improve immunity and help combat serious disease. Please note the following:
- Ideally, vegetables should occupy half
Step Two: Control Your Calorie Intake
Once you have managed to increase your intake of healthier foods as outlined above, you may focus on weight reduction by following a specific calorie-controlled eating plan. For more, see next article.
Next: For a sample eating program, see Diet Plan For Men
Ann WEIGHT MANAGEMENT