Food for men Feed PHP Mode. The proper power menu for every day

"You me meat, come on!" - This wish most often sounds from the mouth of the majority of men. And right! If you want to always be healthy and full, manifold the truly "male" dishes.

Theory

Purely men's meal

Unfortunately, most of the representatives of the strong half eat incorrectly: prefer bold, fried, sharp, semi-finished products, chips, pickles, marinades, beer and others, far from harmless, drinks. At a young age, such food, may not harm, but if a man after 25 years remains faithful to his destructive diet, he does not have enough health for a long time.

Meat sausage is not comrade

Men love meat - juicy, fragrant, with blood ... Apparently, somewhere on the subconscious level, they understand that in the absence of a qualitative animal protein they can decrease libido, and will deteriorate. However, not all varieties of meat act equally. A piece of veal, beef, chicken, low-fat pork and lamb really tones and "builds" cells (including sex). But heavy meat and especially semi-finished products, stuffed with fats, harmful carbohydrates and food chemistry, cause serious harm. If a man will have exceptionally ready-made dumplings and cutlets of incomprehensible origin, sausages and pork steering wheel, he will instantly lose a sport form and starts to gain extra pounds. But the male fatigue is very dangerous, it affects the state of health faster - problems with heart, liver, intimate failures begin, and all this together is called "metabolic syndrome".

The question is below the belt

To make a man everything is fine "below the belt", it needs not only protein, but also folic acid, vitamins B6, B12, C, E, zinc, selenium and omega-3 fatty acids. It is these substances that affect the potency, the quality of spermatozoa, the psychological health of the man. To get a sufficient amount of zinc and selenium, it is necessary to eat bread from cereals and coarse flour (in the highest grade, which has passed through the millstone of food technologies, there is almost no benefit). These same substances, as well as the most important omega-3 acids, it is worth looking for in marine and river products. Once a week, a man must be rejected by racks, shrimps, crabs, mussels, oysters or squid and dinner twice. It is preferable to salmon, trout, eel, mackerel, saardine, halibut, herring and spruce. Omega-3 acids can be found in walnuts and almond nuts, rapeseed and flaxseed oil.

The grass is not EM

Unfortunately, most men vegetables, fruits and berries are contemptuously called grass. Forcibly force yourself to eat greens, of course, it is not necessary, but try to understand all the need for consumption of fresh products is still worth it. As a last resort, just do more salad and put smaller pasta, more often eat delicious vegetable sides. Of the variety of "Grass" there is a one that is especially necessary for a man. First of all, these are red and orange fruits - the pigment of Licopean, who gives them a rich color, is an antioxidant and helps to avoid serious oncological problems "below the belt". In large quantities, it is contained in tomatoes (especially in Cherry), Bulgarian pepper, rosehip, grenade and watermelon. Remember this short list and necessarily turn the products from it to your diet.

In addition to red-yellow vegetables and fruits, it is worth paying attention to the green leaf salads - there are a lot of vitamins of the group in and especially folic acid, which gives a man energy. Pools are found in long-grain rice, beans, peas, as well as in meat and eggs. But most of all the necessary vitamin in the liver, so try at least once every two weeks there is it.

Beer - Transvestite friend

The beverages of real men are considered beer and strong alcohol, however, they turn supermen to weaklikov. Naturally, we are not talking about small doses of vodka, brandy, whiskey or foam drink that you drink once a week. The devastating strength of the alcohol begins to render with more frequent use (it is not about the extreme stage - alcoholism). Strong drinks reduce muscle mass and negate the results of training, and beer generally turns a man in ... lady. The foam drink contains phytoestrogen, which is a vegetable analogue of the female sex hormone of progesterone. Systematic use of light alcohol makes a disorder in the work of the endocrine system, suppresses the production of testosterone and leads to a change in the appearance of a man: the amount of hair on the body decreases, the muscle mass decreases, the breasts are increased, the voice of the voice is changed, the beer tummy appears and the fat appears on the waist .

Simulator called "Milk"

The perfect male drinks from the point of view of nutrition are dry red wine and milk, which, unfortunately, representatives of the strong half are not very respected. You have to break stereotypes! Milk and cottage cheese are excellent sources of protein for muscles and all cells of a strong, strong body. Scientists of the University of Cardiff in England found out that milk pint per day (about the half-liter) reduces the risk of developing metabolic syndrome in men by 62%. And the most paradoxical, such an effect is mostly not degreasing, but a normal drink. In addition, calcium contained in the cow's product prevents the accumulation of fats and enhances the protein synthesis - that is, it makes something like exercise. Therefore, dairy products are ideal for men leading an active lifestyle. Day dose is a glass of natural drink, yogurt, portion of cottage cheese and several pieces of cheese.

Practice

How to make a menu

Breakfast of men should be satisted - protein or carbohydrate, so we suggest to eat your favorite porridge porridge, fruit scrambled eggs with tomatoes or muesli with milk. But sandwiches with white bread, butter and smoked sausage, dried by sweet tea or coffee, is not the best food for the morning.

At lunch, protein food must also be present, but not a dairy, but an animal. Any fish, seafood or low-fat meat are suitable - chicken breast, liver, beef tongue, veal. It is better to apply pasta from solid wheat varieties, rice, buckwheat or vegetable side dish. And do not forget about fresh products - salads, stuffed vegetables, canapes, rolls from eggplants.

Dinner can be the same as lunch, but if you have already eaten meat, choose any fish. The main thing is that the menus during the day has been diverse, full and contained a lot of fresh vegetables and fruits.

If you love with chips in front of the TV in the evening, it is better to replace the calorie delicacy more useful product, such as pumpkin seeds that are rich in zinc. Enough only 20-30 pieces to carry out the prevention of male diseases.

Opinion of a specialist

Michael Popp, Professor, Famous German Chemist Scientific, Winemaker

In the diet, a man must necessarily turn on red wine. The fact is that in the skin of grapes in large quantities they contain resveratrol, which falls into the drink during fermentation. This unique substance interferes in the metabolism of human substances, prevents fat deposition and protects the heart and vessels. Moreover, today scientifically proven that resveratrol in its action in the body is very similar to Viagra. Like a drug, it increases in vessels content of nitrogen oxide and thus increases potency.

Male menu

Breakfast

Eggs of 3 eggs with one tomato and basil.

Grain bread.

Sugar free coffee.

Dessert from watermelon and yogurt.

Lunch

Milk cocktail with one banana and pinch of cinnamon.

Dinner

Salad from tomatoes, cucumbers, greenery and garlic on olive oil.

Classic borsch.

Salmon with a garnish from rice bass and vegetables.

Dessert - dried fruits, cookies from cereals and unsweetened tea.

Afternoon person

Apple, pear or orange.

Dinner

Beef liver with cauliflower garnish in cream sauce.

Glass of red wine.

At night

Drinking yogurt or rippy.

Male in nature is more energetic than a woman, so meals for a man should provide him with the necessary energy. In the same case, if a man wants to get rid of excess weight, a diet for a man must be selected in such a way to provide him with weight loss without reducing his activity.

Healthy food for men is built according to some rules.

The ratio of proteins, fats and carbohydrates in the diet for a man is slightly different from female. The man needs more proteins and more carbohydrates, it easier processes simple and complex carbohydrates and more intensively uses proteins. But the fats are needed in smaller quantities - if in the female diet, the share of fats should be 25-30%, then 20% will be enough for men. But proteins you need at least 20% of the total volume of the day menu.

Other and calorie consumption by men. The number of calories per day for a man is greater than for a woman even the same weight, age and a set, since the male metabolism is faster than women. Moreover, if women are basic calories get better from slow carbohydrates, it is equally important as slow and fast carbohydrates as a source of calories for men.

Differs in men and the need for vitamins. If vitamins A, E, B2, B6 and B12 are considered the main women's vitamins, then in nutrition for men, it is not necessary without products containing vitamins B3, B5, B6, C. Women for youth, beauty and health requires such trace elements like iron, Magnesium, iodine and copper, and for men the most important are boron, zinc, calcium and iron. Mandatory in diet for men must be present fatty acids omega-3 and omega-6.

According to the general rule of healthy nutrition, for men, as for women, preferably fractional food Small portions 5-6 times a day. Water consumption should not be less than 1.5 liters per day. The diet for a man is built from natural diet useful products and dishes prepared in such a way that the products are preserved the maximum amount of beneficial substances - these are methods of cooking, as cooking, quenching, baking, cooking for a pair, grilled, frying without butter and No breading in the dishes with a non-stick surface. Fried in oil or breading, in a grade, fatty dishes, smoked, salt dishes, semi-finished products, sausages, mayonnaise and other industrial sauces, transgira, refined products, "empty" calories (candy, sweets, sweet soda, fast food) Men must be excluded. It is extremely useful to men as successors of a kind of fish and seafood, green and leafy vegetables, nuts, cereals, fruits, as well as bitter chocolate (in small quantities).

In nutrition for men after 45 years, it is necessary to reduce the consumption of animal proteins and fats. Meat use can be reduced to 1-2 times a week, and 1 day per week will be useful to do completely vegetarian - such changes in nutrition for men will have a favorably on digestion, and on a cardiovascular system.

Mandatory foods in nutrition for men

These products in the diet of men must necessarily:

vegetables, fruits, berries;
dried fruits, nuts, honey, bitter chocolate;
porridge, cereals;
whole wheat bread;
legumes;
potatoes, boiled or baked with peel;
low-fat meat, bird, offal;
fish, seafood;
dairy and fermented milk products;
eggs;
natural coffee, black and green tea, a drink made of rosehip, natural fruits and juices, compotes.

Exclude from meals for a man you need all the unnatural products, fatty, sharp, salted, smoked snacks, artificial fats (margarine, etc.), all "chemical" industrial products (including industrial juices), sausages and low-quality cheeses, white bread and pastries, canned food (except for home preservation ), Sweet carbonated drinks. Also, it is also important for a man to limit alcohol consumption, especially beer.

Calculation of daily calories for men

It is very important to know how many calories for men are permissible and need to be used in a day - it is necessary for both men who are concerned about overweight and those who seek to grow muscle mass. To date, the most accurate formula for calculating the required amount of calories per day for men and women is the formula of Miffline - San San. Calculation of the daytime calorie norm is carried out in several stages.

First you need to calculate the number of calories for men constituting its main exchange:

10 x weight (in kg) + 6.25 x growth (in cm) - 5 x age (full) + 5.

The obtained value of the main exchange must be multiplied by the physical activity of a man:

1,2 - minimal physical activity (sitting, lack of sports loads);
1,375 - small physical activity (sports workouts 1-3 times a week);
1,4625 - medium physical activity (training 5 times a week);
1.55 - High physical activity (intensive workouts 5 times a week);
1,6375 - very high physical activity (sports workouts every day);
1,725 \u200b\u200b- extremely high physical activity (daily intensive workouts or training 2 times a day);
1.9 - Extreme physical activity (daily intensive workouts and physical work).

The resulting daily calorie rate for men is necessary to preserve the existing weight. For weight loss, it is necessary to reduce the daily calorie content for a man for a 300-500 kcal per day due to fats and simple carbohydrates. For a set of muscle mass, the number of calories per day for a man can be increased by the consumption of protein and complex carbohydrates by a value from 30% to 200%, depending on the intensity of physical workouts.

Male diet: Menu example

This menu is formed in accordance with the rules of healthy nutrition for a man.

The first breakfast should contain at least 40% of the daily calorie norm for a man and consist of carbohydrates and proteins. As an example of meals for a man for breakfast, an omelet of 4 eggs with ham, fresh vegetable salad, a bran bun with a slice of low-fat low-headed fish and tea with milk.

The second breakfast should be within 150 kcal and consist of fruits, vegetables, nuts, dried fruits or fermented milk products.

For lunch, it is necessary to eat soup, on the second - something protein (for example, baked meat or fish) and carbohydrate garnish (buckwheat, rice, beans, vegetable stew or fresh vegetable salad). As a dessert, you can eat fruit, nuts, honey, dried fruits, some bitter chocolate. For lunch, energy value for a man should be about 30% of the daily norm..

3 hours after lunch, it is necessary to make a snack to wait for dinner normally. Its menu repeats the second breakfast menu.

Dinner should be light, protein - omelet, cottage cheese casserole, boiled fish, chicken with mushrooms, boiled beans, corn, seafood salad, kefir, yogurt. To facilitate the digestion of proteins, turn on green or leaf vegetables in the dinner menu.

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So that the man was full of strength for a different kind of activity, it is necessary to make a menu correctly. Healthy nutrition is a very important source of energy. What is the right diet for a man?

Meals for men: Energy value of food

Energy value is calories that are in a specific product. The amount of energy that the person receives after the power is depends on the amount of calories. Calculate the amount of calories for men is completely simple - almost on each package of the product is their number. The daily calorie rate for strong floor representatives depends on physical exertion.

If you need to lose weight, the number of calories consumed per day should be less than spent. And if you need to gain weight, then, on the contrary, the calories consumed for men must prevail.

During the preparation of a healthy nutrition, it is necessary to take into account the presence of vitamins in food, fats, proteins, carbohydrates and nutritional. The lack of a certain element can provoke disorders in the functioning of the body. This will signal the incorrect operation of the internal organs, hair loss, dry skin, etc.

Meals for men: Rules

Healthy eating for men must be coordinated with certain rules:

the diet must be balanced, saturated with a variety of products. It is necessary to try more to eat vegetables on the side dish, as well as the dessert to choose fruit. Dinner and lunch should begin with salads. This contributes to the best absorption of second dishes;
to reduce the daily calorie rate for men and at the same time get saturation, green peas, beans, lentils and other legumes should be used. They quickly create a feeling of satiety, and also improve digestion;
breakfast is better porridge on milk or water. If you eat five times a week oatmeal, the risk of cardiovascular diseases will be significantly reduced. Also to reduce the number of calories per day for men it is better to abandon sandwiches and buns. Ordinary bread replacing dietary;
it is better to abandon canned food and artificial additives, since they do not bring any benefit to the body;
healthy nutrition for men should include products containing iodine. They improve mental activity, relieve forgetfulness;
meals for men are unthinkable without meat. But red meat should be consumed no more than two times a week. There is such an opinion that it contains hormones that can provoke cancer development;
meat can be periodically replaced by fish. It is a storage of protein, vitamins, phosphorus, calcium and other beneficial substances. There are no artificial additives in fish;
the daily rate of calories for men can be reduced by exclusion of fast food. It will also help to preserve the youth and the vigor of the Spirit. Such food does not give goodness, but only a whole bouquet of harmful consequences. It is better to include nuts, dried fruits, fruits;
discard food for fast hand. Food should be enjoyed. And this is possible only in the case of slow calm adoption of food, careful chewing;
during the period of acute stress and overstrain, men cannot control the amount of food taken. In this regard, at such moments it is necessary to monitor what is present in your diet, and try to "do not eat" your problems.

Meals for men: Products

Meat must be present in the diet for a man. It contains a lot of protein, which contributes to the normal functioning and development of the body. Meat helps to actively think, actively act, work fruitfully and cope with stress.

Fish is also important. It contains substances that contribute to the normal operation of the heart, and also protect against heart failure. The most useful fish is herring, mackerel, salmon. Fatty acids, which are much in fish, are able to support male youth. And seafood strengthen the potency.

Healthy eating for men should also include yogurt, kefir, low-fat milk. This will help preserve the vigor of the spirit, and also contributes to the normal operation of the gastrointestinal tract. Dairy is advisable to eat at lunch to kill appetite, but leave a place for dinner.

Vegetables and fruits will help to fill the body with vitamins and intensify the brain activity. In a day, half aologram of such products should be used.

In addition, food must be enriched with zinc. He is responsible for successes in love affairs, as well as for men. Zinc prevents the development of prostate cancer, contributes to the active production of spermatozoa, strengthens immunity. Zinc is contained in the liver, yolk, oatmeal, beans, nuts, oranges, figs, grapefruits.

Meals for men: Menu

Now let's look at the men's menu more. Breakfast should be carbohydrate or protein, it must saturate the body. The scrambled eggs with tomatoes, cereals with fruit, muesli with milk will help. And sandwiches with butter, white bread, smoked sausage is better to ban for yourself.

Lunch must also be protein, but it is necessary to get protein from animal products. Suitable meat, fish, seafood. Pasta, buckwheat, rice, vegetables are offered as a garnish. Do not forget to add food with fresh products - stuffed vegetables, salads, eggplant rolls, canapes.

Dinner can repeat lunch, but if there was meat for lunch, then dinner better than fish.

And most importantly, the diet for a man must be full, diverse, contain many fruits and vegetables. If you like to eat in front of the TV, it is better to choose useful products. It can be pumpkin seeds that contain a lot of zinc.

Now we give a specific example of the power menu for men:

breakfast consists of scrambled eggs, grain bread, dessert from yogurt and watermelon, coffee without sugar;
during the second breakfast, drink a milk cocktail with a pinch of cinnamon and a banana;
to lunch, eat salad from cucumbers, greens, tomatoes, garlic with dressing from olive oil, salmon with a side dish, classic borsch, dessert from cereal cookies, dried fruits and unsweetened tea;
in the afternoon snack of pear, orange or apple;
dinner liver, on a side dish - cauliflower in a creamy sauce;
on the night you can drink yogurt or ripping and to eat pomegranate.

General rules and principles of healthy nutrition

Dinner: Steam cutlet with buckwheat, vegetable soup, compote.

Snack: Dietary cookies with tea.

Dinner: Vegetables, green tea, boiled low-fat meat.

Breakfast:

Snack: Banana.

Dinner: Boiled chicken with a garnish, tea.

Snack: Breads with kefir or milk.

Dinner: Boiled chicken, fresh vegetables, compote.

Download the proper power menu for men, so that it always has at your hand.

For women

Table with a weekly PP diet for women:

Day of the week	Day diet
Monday	Breakfast: oatmeal with berries and fruit green tea. Snack: Apple. Dinner: Boiled fish, rice, fresh vegetables, compote. Snack: Chicken breast and vegetables for a couple. Dinner: low-fat cottage cheese, green tea.
Tuesday	Breakfast: Oatmeal with berries, pumpkin seeds, compote or tea. Snack: Cottage cheese with a spoonful of honey. Dinner: Chicken broth, vegetable salad, green tea. Snack: fruits. Dinner: Boiled chicken fillet with fresh tomatoes.
Wednesday	Breakfast: Oatmeal with berries and fruits, tea or compote. Snack: Two oranges. Dinner: Stew vegetables and chicken breast, green tea or compote. Snack: Dietary cottage cheese casserole with tea. Dinner: Degreased cottage cheese, compote.
Thursday	Breakfast:hercules on milk with berries, tea. Snack: Natural yogurt without additives. Dinner: Fish soup with potatoes. Snack: Fresh vegetable salad. Dinner: Chicken breast with two fresh cucumbers, tea.
Friday	Breakfast: Boiled potatoes, 1 egg, fresh cucumber. Dinner: Rice-mushroom soup, solid cheese. Snack: Curd0-berry casserole. Dinner: Stew fish, sea cabbage, water or compote.
Saturday	Breakfast: Omelet, unsweetened tea. Snack: Apple, kefir. Dinner: Boiled fish with rice, compote. Snack: Shrimp with fresh vegetables. Dinner: skim cheese.
Sunday	Breakfast: Oatmeal porridge with dried fruits (raisins), tea. Snack: Banana, Orange. Dinner:boiled chicken with vegetable casserole, tea. Snack: Tomatoes, boiled shrimps. Dinner: Steam fish cutlets, brown rice, fresh vegetables, compote.

Approximate menu for women can be downloaded, so that it is always at hand.

Budget diet for a week

The diet of proper nutrition for every day is not such an expensive pleasure, as many people think. Just 1000 rubles can be procured by products for a week, of which you will prepare healthy and healthy dishes for all seven days.

Going for shopping, be sure to buy:

Proteins:

1 dozen eggs;
1 liter of kefir;
300 grams of cottage cheese;
5 kg of chickpea;
1 kg of chicken.

Carbohydrates:

1 kg ;
0.5 kg;
1 kg of apples;
1 kg of bananas;
1 kg of oranges;
1 kg of white cabbage;
1 kg of carrots;
1 kg of frozen podole.

Fat.:

0.5 kg.

Spices, Natural Bakery Products, Sweets:

It will be perfectly suitable as snouts: apples or bananas, fried egg with loaf, vegetable salad, sweet salad from apple, honey and carrots.

What is better to refuse to PP?

The menu of the right healthy nutrition for every day, as you have already noticed, does not contain sweet, flour, home and shopping baking and many other products.

What else will you have to refuse, choosing the right nutrition:

oatmeal and other types of cookies;
carbonated water, especially sweet;
fast food dishes: shopping dumplings, dumplings;
cheap pasta, which are boiled less than 7 minutes;
fried potatoes and potatoes;
sunflower and corn oil;
white bread, buns;
fruit juices from the supermarket;
energy bars;
oat, corn, buckwheat;
mayonnaise, ketchup, sauces, mustard;
skill shopping yogurts;
ice cream.

These products contain many artificial components: trans-fats, preservatives, taste amplifiers, sweeteners, which not only threaten the figure, but also make health serious harm.

Choose an exemplary power menu for every day easy. It is much more difficult to break and not return to your former gastronomic habits.

Machine PP in habit you will help you a few simple recommendations:

Understand that proper nutrition is not a new-fashioned diet for a couple of weeks, which from the first day will make your figure slim and beautiful. This is a lifestyle that will keep you health, youth and beauty will save from excess weights, hair, skin.
Write down on paper sheet targets you want to achieve, sticking to PP.
Go to the useful diet gradually. Get rid of sausages, sausages, mayonnaise on the roof of the refrigerator, start unaccepting food, avoid chips, snacks and other "goodies." Enter new dishes from vegetables to the diet, open unfamiliar tastes.
Do not dwell on proper nutrition. Expand the horizons, increase the range of interests.
Do not register yourself for the breakdown. Analyze the reasons why you bought crackers or a chocolate bar (hunger, lack of calories in the morning breakfast).
We carry with you useful snacks (apples, bananas, nuts, dried fruits) so that in the case of a sudden hunger do not break into any "nasty".

Conclusion

Follow the goals you want to achieve the right nutrition, and the result will not wait long. Proper nutrition is not a diet or limitation, but a choice in favor of natural, healthy products, which, in addition to gastronomic pleasure, will benefit your body.

The peculiarities of our nutrition affect not only the figure, but also on health as a whole. As a rule, there are norms of healthy full-fledged nutrition, depending on age, gender, weight, existing diseases and other features of the body. So, men and women of one age can be guided by the general principles in this matter, but it is worth remembering that every sexual diet has certain differences depending on the needs of the body. We will tell you how to build proper nutrition for men, we list the basic principles, we will help to draw up a diet. Finally, we have a circuitry of the correct power menu for men.

Basic principles of proper nutrition for men

By drawing up proper nutrition for a man, you should be guided by the following principles:

A man originally needs more energy than a woman since it is more active, and his professional activity often requires great physical costs. Food men should be a calorie and because of the longest weight due to the presence of a more developed muscle tissue. In addition, the metabolism in men proceeds faster than women, which also affects the diet.

Important! The daily caloric content of food for men whose work is not related to large physical exertion is up to 3,500 kcal.

The basis of the energy value of the diet is carbohydrates. For the body, complex carbohydrates are more useful - cereals, grains, fruits and vegetables. Many energy gives fats, but it is better that they were plant origin (olives, nuts, avocado, sunflower seeds, vegetable oil). Do not think that the creamy little is a less useful product, it is simply important in its use to comply with the norm.
The male body requires a larger amount of protein that is obtained with food than female. With medium physical exertion, a man should consume at least 100 grams of protein food per day. Therefore, the menu should contain low-fat chicken meat, veal, rabbit, and dairy products, leaf greens and nuts. Useful products for male health: milk, yogurt, kefir, cheese, cottage cheese, peanuts, cashews, almonds and walnuts.
The diet includes products useful for male health - these are the same protein products, as well as food with a large content of zinc, vitamin E, phosphorus and selenium. These substances improve testosterone production, which is important for potency and male reproductive health.

Attention! With a shortage in the diet of zinc diet, the man threatens impotence. Therefore, useful products for men: liver, red meat, squid, fish, eggs, oysters, shrimps, pumpkin and sunflower seeds, nuts and black chocolate.

Do not refuse breakfast. Full meal in the morning launches the work of the whole organism. Otherwise, it will begin to accumulate fat to protect the critical moments of fasting. Lunch must be moderately satisfied. As for dinner, it is made as easy. The last meal is made a couple of hours before sleep.
Be sure to consume sufficiently fluid. It is useful to drink about 1.5 l / day. If a man wants to lose weight and sits on a diet, the consumption of pure water will help to remove toxins from the body and improve metabolism.

How to make a weekly diet man?

To select proper nutrition for a man, the menu is compiled taking into account such factors:

energy value and calorie menu;
volumes of fluid consumed;
meeting mode.

Properly calculate the energy value of the product is easy, it is enough to look at the packaging where all the numbers are indicated. If several products are used in the recipe with different energy value, it is important to take into account the number and caloric content of one or another ingredient. If a man wants to lose weight, the energy value of dishes make less than the body required, and vice versa. When calculating calorie, it is worth considering daily physical exertion.

When calculating the norms of fluid consumption, it is important to understand what is considered only clean drinking water, juices and green tea. The rest of the fluid that the body receives with food is regarded by them like food. Separately, it is worth saying about alcohol that cannot be counted for drinking. Alcohol not only does not fill out our liquid needs, but also speeds up its elimination from the body.

It is important to stick to a balanced power mode, that is, the body cannot be overloaded with food, but also to do 12 hour breaks between meals are not worth it. It is useful to eat about 5-6 times, while breakfast, lunch and dinner are satisfied with small snacks.

Harmful products for men are preferably eliminated from the diet. The list includes the following dishes and products:

the whole food that stimulates the production of female sex hormones is lentils, beans, peas, soybeans and some food with protein of vegetable origin (beer, instant coffee, semi-finished products, sausages, sausage);
confectionery due to the content of simple carbohydrates;
sweet drinks (including carbonated);
fast food;
products with preservatives and chemical additives;
smoked;
pickles;
alcohol;
white bread;
ketchup and mayonnaise;
fat and severe fried food.

Menu for healthy eating men

To develop proper nutrition for men, the menu week is recommended to be based on the following example:

Monday:

breakfast - scrambled eggs with greens, mushrooms or cheese, coarse bread, fruit fresh or green tea with milk;
lunch - Bulk vegetable soup with slurry meat, black bread, steam cutlet with puree, juice or tea, fruit dessert;
dinner - vegetable side dish with boiled chicken fillets, yogurt.

Tuesday:

breakfast - dairy oatmeal with fruit and raisins, vegetable fresh, toast with cheese and green tea;
lunch - low-fat puree soup with fish and melted cheese, vegetable lasagna, solid grinding, fruit or berries, juice or tea;
dinner is a vegetable garnish with boiled white fish, kefir.

Wednesday:

breakfast - eggs in a bag, cottage cheese with sour cream, fresh or cocoa;
lunch - Borsch with beef, black bread slice, roast homemade, yogurt and fruit dessert;
dinner - stew vegetables with boiled homemade sausages, kefir.

Thursday:

breakfast - porridge on milk with the addition of fruit, cheese sandwich, tea with chicory or coffee with milk adding;
lunch - pickle, Bread Bread, Fish Steam Cutlet with Mashed, Tea;
dinner - cottage cheese casserole and salad with adding meat, vegetables and nuts, yogurt.

Friday:

breakfast - Goulash with pasta, cottage cheese with sour cream, tea with milk or coffee;
lunch - low-fat squeezing, vegetable salad with chicken cutlet, slice of bread with butter, tea;
dinner - Pilaf with vegetable salad, fruits and juice.

Saturday:

breakfast - chicken roll with omelet and grated cheese, vegetable salad, cocoa or tea;
lunch - cream soup with vegetables, pancakes with meat, kissel, fruit;
dinner - baked fish with vegetable garnish, yogurt and salad with egg and onions.

Sunday:

breakfast - Wheat porridge with meat and mushroom sauce, Sandwich with cheese and green tea;
lunch - soup with sour cream, vegetable stew, salad, juice;
dinner - milk porridge with fruit, kefir.

Between the main meals are allowed to make small snacks. For this suitable bananas, apples, seeds, nuts, ham and cheese sandwiches, fritters with syrup and drinks (tea, coffee, juices).

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