Most Indian men struggle with excess weight and losing stubborn fat through exercise. But exercise alone won’t be of any help. So if you, too, are wondering how to lose weight fast for men — the answer is through dietary modifications. The most successful weight loss regimen combines workout with a calorie-controlled diet to lose and maintain a healthy weight.
Weight Loss Plan for Men
The customized weight loss diet for men is typically high in protein and dietary fiber, low in carbs and fats to promote healthy weight loss. This diet plan helps reduce overall fat percentage and waist size while also increasing lean muscle mass. It is essential to track your calorie intake by making a food journal and not deviating from your weight loss diet plan. Also, weigh yourself before starting the diet plan to compare your weight loss before and after the diet.
Some of the significant factors involved in calorie distribution of weight loss diet plan for men include:
- Energy: For men who exercise, it’s best to follow a diet plan containing about 1,500 to 1,800 calories per day to achieve desired results.
- Protein: The best diet plan for men should be protein-rich, as it helps stay full for long, particularly without adding extra calories.
- Carbohydrates: Consume a diet containing complex carbohydrates, whole grains, fruits and vegetables, and foods with soluble fibers to aid weight loss.
- Fats: Have low but high-quality unsaturated fats which keep you healthy. Limit your intake of saturates and trans fats.
The ideal diet for weight loss and maintenance is well-balanced, nutritionally adequate, safe, sufficient in vitamins and minerals to ensure proper metabolism of the body. Traditionally, our diet lacks many of these macro and micronutrients; for instance, chromium, vitamin B-complex and omega-3 fatty acids are crucial for weight loss and optimum energy metabolism. Calcium, phosphorus, and magnesium help build lean body mass. Some antioxidants such as vitamin C, selenium, and zinc help prevent the oxidative damage caused to the body by free radicals, environmental pollutants, and stress.
Healthy Diet Chart for Weight Loss for Men
The following sample is the best diet chart for weight loss in males which contains pre-planned seven small meals in a day. This diet will aid in burning fat while achieving your daily calorie count and physical exercise.
Take a glass of lukewarm water with freshly squeezed lemon or a glass of your favorite green juice.
Have a bowl of oatmeal or whole-grain cereals with fruits like apples or take two boiled or poached eggs with toast. You can also add a glass of smoothie if you’ve skipped green juice earlier in the morning.
A fruit, e.g. apple, and a handful of nuts like almonds and walnuts.
You can take two whole wheat multigrain rotis or a cup of brown rice with a cup of vegetables of your choice. Also, add a cup of curd or 100 gms dal or chicken/fish along with a cup of green salad.
A cup of green tea with nuts or seed trail mix.
Half a cup of roasted nuts such as two or three almonds, two or three walnuts, one or two dry dates.
Try to incorporate high-protein and low-fat meals for dinner. A grilled fish/chicken or a cup of egg curry is the main dish and accompanied by two millet rotis or brown rice and a cup of garden salad.
Ensure hydration and drink 10-12 glasses of water throughout the day. Also, have eight hours of good quality sleep for optimum body functioning.