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The basics of healthy eating are generally the same for both sexes, the difference usually lies in the number of calories and the ratio of products. In addition, in the preparation of the diet you need to determine the current goal. It may be:
slimming / drying
maintaining current status.
On average, men need about 2500-3000 calories per day. The figure varies depending on weight, height, age, intensity of physical exertion and, of course, goal. In 2005, the Mifflin-San Geor formula gained popularity. Immediately make a reservation that the calculation can be done with the help of special calculators, it is enough to type the formula name in the search engine. Further details for those who are interested in how it works. The formula looks like this:
9.99 * weight (kg) + 6.25 * height (cm) - 4.92 * age + 5
The result must be multiplied by the coefficient of physical activity.
Seated work without additional loads - 1.2
Daily activity, simple exercises 1-3 times a week - 1.375
Training 4-5 times a week or moderate physical work - 1.4625
Intensive training 4-5 times a week - 1.55
Training every day - 1.6375
Intensive workouts every day or regular twice a day - 1,725
Intensive training twice a day or hard physical work - 1.9
The figure you get is the amount of calories that will keep your current weight if the physical activity does not change. To lose weight, you need to reduce the rate of 20-30%. It will be easier if you reduce calories gradually. To gain mass, add 30-40% due to protein products.
The normal ratio is 1: 1: 4, but this formula is not very suitable for men who need more protein and less carbohydrates. It can be used as a basis and modified for yourself: ideally, in a place with a trainer. The optimal formula can be 2: 1: 2, and for drying 5: 1: 2.
It is important to take into account the fact that during intensive training, along with sweating, the body loses valuable minerals and trace elements. Therefore, despite the fact that men need to focus on protein, the diet should remain diverse and include cereals, nuts, seafood, vegetables and fruits.
Of course, the basis of nutrition for men should be protein. The most affordable and popular options are chicken breast, lean beef, turkey, mackerel, salmon, tuna. Also, the rate of protein can be reached using protein: casein is more suitable for men. If you want to lose weight, then you can consider the option of soy protein.
Need a male body and foods rich in fiber. Their value is that they are nutritious, many of them adjust the work of the gastrointestinal tract. This cereal, bran, legumes. One of the most useful products in this list is buckwheat. It contains amino acids. Rice is better to choose brown, black, minimally processed.
It should be borne in mind that the male body needs less carbohydrates and fats than the female one. But men should not completely abandon carbohydrates and fats, even if you want to lose weight. Preference is better to give slow carbohydrates, that is, those that have a low glycemic index: these are the same grains, pasta made from durum wheat, vegetables, non-sugar fruits. As for fats, on drying their amount is reduced to a minimum. & nbsp; And for weight gain, cottage cheese is suitable for 9%, fish rich in omega-3 fatty acids.
Drinking plenty of water will benefit. Drink more water: tea, coffee, juices do not count. At the same time, do not lean on salty: salt retains water in the body and, in principle, its excess is not included in the concept of a healthy diet.
It is best to eat fractional: ideally, five meals, three main and two snacks. Breakfast usually includes a maximum of calories: here are fried eggs, oatmeal with milk, toast. Dinner, in turn, is the most ascetic: only meat and vegetables. At lunch you can eat soup or meat and vegetables too. The first bite is more caloric than the second: nuts, legumes are perfect for the first, and lettuce and dairy products for the second. Some meals can be replaced by protein, usually evening. Do not starve after exercise, give your body the nutrients to recover.