It doesn’t matter if you are a woman or a man, if you have started to have health problems or if your weight has exceeded what it should be, it’s time to take action. Remember, a healthy body means a healthy body weight. The way to achieve this is to reduce fat mass and increase muscle mass.
Recently, men’s desire to look healthy and fit has increased considerably. I must say that men are luckier than women in losing weight. Because women have more fat tissue in their bodies and therefore their metabolism is slower than men. This is why men eat more than women but do not experience sudden weight gains. If weight gain begins to occur, it immediately begins to gather around the waist. Of course, this is because men have the apple type. Apple type obesity, that is, the accumulation of fat around the waist, brings many problems such as cancer, diabetes, fatty liver, and heart diseases.
Considering today’s conditions, although men have a fast metabolism, they outnumber women in gaining weight. Moreover, studies show that; The obesity rate in men is increasing. The biggest reason for this is the accumulation of fat around the abdomen in men. Abdominal fat is the biggest predictor of visceral fat.
When losing weight, the point to be considered is not to rush and not to create a shock effect on the body. The important thing is to lose a healthy weight. In other words, it is healthy, within life and sustainable. Thus, permanent weight loss is targeted. Some of the ways to be followed for permanent weight loss are;
Drinking lots of water: It is very important to drink at least 2-2.5 liters of water a day. Apart from this, drinking 2 glasses of water half an hour before meals prevents the desire to overeat and significantly reduces the calories taken in meals.
Reducing the portions: Plate sizes have a huge impact on portions. The larger the plate, the greater the amount of food. Portion control at this stage reduces the calories to be taken.
Consuming vegetables: Foods high in fiber support fat burning. For this reason, vegetables and fruits rich in fiber will be the savior foods during slimming periods. At the same time, since vegetables take up more space in the stomach in terms of volume, they provide satiety for a long time. It also supports the digestive system and increases intestinal motility.
Eating slowly: Eating slowly also increases the feeling of fullness and prevents the tendency to overeat. It is recommended to chew the bites at least 20 times, especially during the weight loss process. The reason for this is to ensure that saturation signals are sent to the brain. Another important point; not to be busy in front of the TV or on the phone while eating. Because studies show that doing such activities while eating prevents the bites from being completely chewed, allowing them to eat faster.
Now let’s come to 10 healthy diet suggestions that will help men lose weight:
High Protein Diets
Proteins are the healthiest macronutrients that keep the stomach full for longer. According to studies, high-protein diets give more successful results in the weight loss process than standard protein diets. The reason is that you can continue to maintain your muscle mass with high protein diets during the weight loss process.
To determine the amount of protein you need, it is necessary to consider age, height and physical activity. Because your needs will vary according to these criteria. To make a general account, 1 gram of protein per kilogram meets your daily requirement.
The Mediterranean diet, which is a diet rich in foods such as vegetables, fruits, legumes and fish, is one of the most effective methods used to ensure both sustainable and weight loss. According to the studies, the Mediterranean diet not only causes weight loss, but is also very effective in preventing many diseases, especially heart diseases and diabetes. It also shows positive results in reducing the risk of prostate cancer in men.
Plant Based Diet
One of the most effective ways to reduce your body fat is to eat a plant-based diet. If you want to lose weight and live a healthy life, it is the ideal option for you. I want to point out that a plant-based diet is not a vegan diet. Therefore; You can consume animal products such as fish, chicken, eggs, yogurt and cheese, albeit at a minimum level. However, foods such as vegetables, fruits and legumes are preferred as basic foods. Plant-based diets have very curative effects on heart diseases, type 2 diabetes, and cancer types especially seen in men.
Low Carb Diet
Low-carb diet, one of the most popular diets, is one of the most preferred methods, especially in the weight loss process. It is especially preferred by men. Some studies show that; A low-carb diet applied for 8 weeks provides 3 times more fat loss than fat-restricted diets. It is among the methods you can try if you want to both eat clean and lose weight.
High Fiber Diet
We mentioned that fiber creates a feeling of saturation and keeps it full for a long time. It especially improves intestinal motility by regulating the digestive systems and facilitates weight loss. At the same time, it accelerates fat burning and prevents cardiovascular diseases to a serious extent. The most important point is that if you want to follow a high fiber diet, you should take care not to take more than 50 grams of fiber per day. In this process, the healthiest way will definitely be expert support. Another important point is that if you have decided on this diet, you should avoid creating a shock effect on the body. In other words, it is beneficial to gradually increase the pulpy foods. Because, it is possible to experience bloating and gas problems that reach the dimensions of discomfort.
Diet Focusing on Energy and Nutrient Density
It is one of the methods that men can benefit from when they want to reach a healthy body structure. Its content consists of foods that are low in energy-dense nutritional value.
Energy-dense, nutrient-poor foods: French fries, baked goods and sugary drinks.
Foods with low calorie and high nutritional value: Vegetables and fruits are also foods in this group.
If your goal is to lose weight in a healthy way, your choice should be low-calorie but nutrient-dense foods. You can also add foods with high calorie and nutritional value such as hazelnuts, avocados, full-fat yogurt to this group. The main thing here is to establish the right balance in the consumption of vegetables and fruits.
It is a type of diet that aims to eliminate the consumption of processed food and increase the consumption of foods rich in high protein, healthy fat, fiber, vitamins and minerals. It also has the ability to balance blood pressure and blood sugar while providing weight loss. I definitely recommend that you do it under expert supervision.
Intermittent Fasting Diet
Another type of diet that has become very popular in recent years is the intermittent fasting diet. If you want, you can use the 5-2 method or the 16-8 method. What matters is when you eat as much as what you eat. The most preferred method in this type of diet is the 16-8 method. In the 16-8 method, you must fast for 16 hours a day, that is, you must not eat or drink anything containing calories. The other method is the 5-2 method. In this method, you only need to take 25 percent of your daily calories on two non-consecutive days of the week. In the last method, 24-hour fasting, nothing is eaten one day of the week or month. Its health benefits are also well known. It has the ability to protect against many diseases, especially brain health. Most importantly, it helps you to control weight.
It is a method of eating only plant-based foods, including vegetables, fruits, legumes and whole grains. In the ovo-vegetarian and lacto-vegetarian types of vegetarian nutrition, it is possible to consume foods such as milk or eggs. If we look at the research, this diet allows you to both have a healthy body weight and lose weight. The point I want to warn is that if you are experiencing any health problems, you should definitely seek expert information.
The mind diet consists of foods that are good for brain health. Nuts such as nuts, green leafy vegetables and fish are indispensable groups of the mind diet. In addition, harmful foods such as fries and sweets are very limited. Its most well-known feature is its use in Alzheimer’s patients. However, it is also preferred for men to lose weight. It is also one of the methods that encourages the use of olive oil, which is one of the healthiest oil group.