» »

Men's diet for weight loss

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-13

All articles by the author ➤

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 32% | 17% | 51%

Almost all of my patients, after receiving recommendations from me regarding their diet, necessary physical activity, and lifestyle changes, initially feel overwhelmed. While it’s clear what can and cannot be consumed, the question arises: how to create their own menu? What to eat for breakfast, lunch, dinner, and what snacks to choose?

Of course, each person will have their unique menu based on their tastes, daily routine, financial means, etc. My task as a dietitian is to help the patient gradually find a balance between their usual diet and a new one that will assist them in losing weight and maintaining their figure in the future. For each of my patients, I calculate a personalized nutrition plan and physical activity, taking into account all their anthropometric data (height, weight), age, level of physical activity, gender, any existing health conditions, and food preferences. To start, however, you can use an averaged diet for orientation.

I have created a diet in the form of a calculator so that you can choose any option for breakfast, lunch, dinner, or snacks yourself. For this, you need to enter your parameters, type of activity, and level of physical activity, and the calculator will calculate how much of each product and dish you need on average. Each meal is fully calculated for macronutrients and calories. In the menu, practically every dish has alternatives that you can use to replace any dish as you wish.

Thus, you can build an approximate nutrition plan for yourself. Please note that all food items are considered in their ready-to-eat form. For example, 100 g of rice means exactly 100 g of cooked rice, and so on.

Don't forget to drink clean water throughout the day, averaging about 1.5 liters.

1. You can supplement your diet with sweets that are fat-free (Marshmallows, marmalade, pastila, dried fruits) up to a total of 200 kcal per day.

2. If necessary, you can add any products to the specified meals. However, you should not exceed the allowable daily amount of kcal and fats.

3. As you can see, to lose weight, you don't need to starve. On the contrary, the more diverse your menu, the faster you will adapt to a new lifestyle, and the quicker the extra pounds will disappear.

I hope, dear men, that my article will help you create your nutrition plan for weight loss to the desired level. Enjoy your weight loss journey!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Fried eggs (sunny-side up) with cottage cheese and vegetables
    2.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats8 gr (average)
    Carbohydrates2.5 gr (little)
    Caloric content118 kcal (low)
    Analogues:
    Vegetable sauté topped with poached egg
    Tortilla with ricotta, tomatoes, and herbs
    Boiled eggs with vegetables and cottage cheese
    Scrambled eggs with tomatoes and fried onions
  2. Cucumber and tomato salad with herbs, topped with sour cream
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats5 gr (little)
    Carbohydrates2.8 gr (little)
    Caloric content60 kcal (low)
    Analogues:
    Seaweed salad with oil
    Sauerkraut salad with oil
    Fresh cabbage and cucumber salad with oil / sour cream
    Sweet pepper, onion, and herb salad with sour cream / oil
  3. Bread with bran
    4.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
  4. Tea or coffee with a sugar substitute
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    Black tea without sugar

First snack

  1. Kefir 1% fat content
    2.  
     
    Composition per 100 grams
    Proteins3.5 gr (little)
    Fats1 gr (little)
    Carbohydrates4.5 gr (little)
    Caloric content41 kcal (low)
    Analogues:
    Ryazhenka 1% fat content
    Yogurt 1% fat content
    Biota
  2. Apples
    3.  
     
    Composition per 100 grams
    Proteins0.4 gr (little)
    Fats0 gr
    Carbohydrates11.2 gr (average)
    Caloric content46 kcal (low)
    Analogues:
    Plums
    Peaches
    Apricots
    Pear
    Pineapple
    Gooseberry

Lunch

  1. Ukrainian borscht with sour cream made from chicken broth
    2.  
     
    Composition per 100 grams
    Proteins1.3 gr (little)
    Fats4.5 gr (little)
    Carbohydrates6.5 gr (little)
    Caloric content67.2 kcal (low)
    Analogues:
    Ukrainian borscht with sour cream made from beef broth
    Ukrainian borscht with sour cream made from turkey broth
    Ukrainian borscht with sour cream made from lamb
    Rassolnik with sour cream
  2. Cucumber, tomato, and herb salad with lemon juice
    3.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  3. Marshmallows
    4.  
     
    Composition per 100 grams
    Proteins1.2 gr (little)
    Fats0 gr
    Carbohydrates78 gr (very much)
    Caloric content317 kcal (high)
    Analogues:
    Marmalade
    Fruit pastila
    Rahat-lukum
    Homemade marshmallows
    Fruit jelly
  4. Black tea with sugar substitute
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    Black tea without sugar

Second snack

  1. Fat-free cottage cheese
    2.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats1 gr (little)
    Carbohydrates3.3 gr (little)
    Caloric content94 kcal (low)
    Analogues:
    Fat-free soft cottage cheese
  2. Rye crispbreads
    3.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats2 gr (little)
    Carbohydrates66 gr (very much)
    Caloric content320 kcal (high)
    Analogues:
    Whole grain crispbreads
    Rice crispbreads
    Buckwheat crispbreads
    Air crispbreads
  3. Orange
    4.  
     
    Composition per 100 grams
    Proteins0.8 gr (little)
    Fats0 gr
    Carbohydrates8.5 gr (little)
    Caloric content37 kcal (low)
    Analogues:
    Mandarin
    Plum
    Grapefruit
    Pineapple
    Berries

Dinner

  1. Steamed lean fish with spices in creamy sauce
    2.  
     
    Composition per 100 grams
    Proteins20 gr (very much)
    Fats5 gr (little)
    Carbohydrates1.2 gr (little)
    Caloric content130 kcal (average)
    Analogues:
    Steamed pike-perch with vegetables and sour cream
    Boiled pollock with yogurt and sour cream sauce
    Steamed royal shrimp in creamy sauce
    Steamed hake with herbs and spices in creamy sauce
  2. Boiled brown rice without oil
    3.  
     
    Composition per 100 grams
    Proteins3 gr (little)
    Fats0.5 gr (little)
    Carbohydrates23 gr (lots)
    Caloric content109 kcal (low)
    Analogues:
    Wild rice without oil
    Marbled rice without oil
    White rice without oil
  3. Greek salad with feta cheese and lemon juice without oil
    4.  
     
    Composition per 100 grams
    Proteins5 gr (little)
    Fats7 gr (average)
    Carbohydrates4.5 gr (little)
    Caloric content101 kcal (low)
    Analogues:
    Caprese salad with mozzarella
    Salad with Adyghe cheese
Data deleted
You have not specified all parameters
Are you sure you want to delete?
YES NO
SIMILAR DIETS
COMMENTS