Dieting is a key way to reduce calorie intake to help you lose weight and flatten your belly. Due to the peculiarities of metabolism, most men are able to lose weight and get rid of fat only with a diet – and without exercising.
In this article, you will find an example of a men’s weight loss diet for 1800 kcal – including a detailed menu for weight loss for each day of the week. In addition, nutritional rules will be considered that help remove a large belly and get rid of fat on your love handles.
A simple diet for men
Dieting for men does not mean a sharp restriction of caloric intake – in the end, the composition of the diet and the choice of products included in the menu are more important. In fact, proper nutrition for weight loss always begins with studying the glycemic index of food.
At the same time, physical training and sports, although they help to lose weight, do not burn a significant amount of calories – a can of cola is equivalent to a 30-minute jog. In fact, it’s easier to diet and avoid unhealthy foods than try to burn belly fat with exercise.
The men’s weight loss menu should contain about 1800 kcal – about 20% less than the norm of calories per day with an average level of activity. In addition, it is important to eat plenty of vegetables – sources of vitamins and natural fiber, which creates a feeling of prolonged satiety.
How to get rid of your belly fat?
Fat on the abdomen and on the sides are reserves of reserve energy. Moreover, the body begins to spend these reserves only when the calories from food are not enough. Accordingly, proper nutrition for weight loss implies, first of all, control over calories.
In addition, the diet for men is not just about giving up the “three foods that make the stomach grow” and switching to low-fat cottage cheese for 14 days, but a complete overhaul of eating habits. In particular, a complete rejection of fast food, fast carbohydrates, and liquid calories (sweet soda, juices, beer) will be required.
At the same time, sports are only optional – you can lose weight solely with the help of a diet and not exhaust yourself with jogging. The main thing is to tune in to the fact that progress will appear gradually. In other words, you will lose 10 kg in 2-3 months, not in 3 weeks.
Weight loss for men – the main rules
Successful weight loss is all about turning your daily diet into a fat-burning diet. Starting to count calories and macronutrients (proteins, fats, and carbohydrates), a beginner will quickly get confused and give up this activity. In the first month of dieting, it is important for men to follow the following rules for proper nutrition:
1. Breakfast and lunch are the main meals
The main reason for gaining excess weight and increasing belly fat in men is the habit of not having breakfast first, then being content with a snack at lunch, and at the end of the day having a heavy dinner before bedtime. Train yourself to wake up early and eat a full breakfast.
2. Limit carbohydrates for dinner
If your typical dinner consists of fried potatoes, bread, and sweet tea with cookies, don’t be surprised if you’ve gained weight. The right dinner for male weight loss will be a serving of lean meat with a side dish of salad or green vegetables seasoned with olive oil.
3. Give up sweets
It is sugar and sweet pastries that are the main reasons that break the metabolism and make the body constantly feel hungry and ask for calorie replenishment. The good news is that it’s much easier for men than women to cut sugar out of their diet entirely.
4. Learn to feel full
The buffet and the principle of nutrition are “all-inclusive” – the first enemy of a slender figure. Get used to the standard portion sizes, don’t ask for more, and leave the table with a slight feeling of hunger – remember that it takes 20 minutes to feel full from eating.
5. Do strength training
Losing weight is not as difficult as it seems. However, it is difficult to put the body in order and regain the muscles lost due to a sedentary lifestyle. Want to feel like you’re 25? Strength training can not only build muscle but also increase the level of male hormones.
Diet for weight loss – menu for the whole week
The men’s diet for weight loss is based on the fact that fast carbohydrates should be present in the diet in the morning to increase efficiency, the main meal (the largest amount of carbohydrates) is at lunch, and for dinner, it consists of a large number of vegetables, lean meat, and healthy vegetable fats.
Monday
| Meal | Food |
| Breakfast | -Cottage cheese mousse with banana and raspberries -Cheese muffin |
| Snack | -Sandwich roll with carrots, chicken, and cucumber -Cherry compote |
| Lunch | -Fresh cabbage salad with cucumber and carrots -Vegetable puree soup with coconut milk -Chicken in sweet and sour sauce -Basmati rice with chickpeas |
| Dinner | -Fish cakes -Curry sauce -Cauliflower patties |
Tuesday
| Meal | Food |
| Breakfast | -Oatmeal with pumpkin seeds and coconut -Pancakes with chicken |
| Snack | -Cottage cheese dessert with granola |
| Lunch | -Buckwheat soup with turkey meatballs -Herring under a fur coat with green onions -Couscous with vegetables |
| Dinner | -Steamed chicken breast fillet with fragrant thyme -Mustard sauce -Fresh vegetables -Curd sauce |
Wednesday
| Meal | Food |
| Breakfast | -Barley porridge with almonds and raisins -Omelet with spinach and cheese |
| Snack | -Curd cheese pancakes -Black currant sauce -Pear muffin |
| Lunch | -Potato salad with cherry tomatoes and oat sprouts -Bean soup with vegetables -Chicken cutlets with pumpkin -Buckwheat with vegetables |
| Dinner | -Cod in fragrant herbs -Hot sauce with lemon and chili pepper -Grilled zucchini with basil |
Thursday
| Meal | Food |
| Breakfast | -Baked granola -Kefir -Roll with red fish |
| Snack | -Coconut panna cotta with pineapple |
| Lunch | -Pickled cabbage with beets -Creamy mushroom soup -Fish casserole |
| Dinner | -Vegetable stew with chicken -Vegetable casserole with cheese |
Friday
| Meal | Food |
| Breakfast | -Corn porridge with coconut milk -Prunes casserole -Cream |
| Snack | -Carrot cake -Spiced rosehip drink |
| Lunch | -“Olivier” with chicken fillet -Chicken soup with meatballs -Pasta with cheese |
| Dinner | -Turkey with carrots and nori -Zucchini, celery, sweet pepper with thyme |
Saturday
| Meal | Food |
| Breakfast | -Buckwheat porridge with figs, prunes, and flax seeds -Chicken egg baked with sun-dried tomatoes |
| Snack | -Sea buckthorn mousse |
| Lunch | -Carrot salad, apples, and prunes with sour cream -Tomato cream soup -Aspic -Mustard yoghurt sauce -Buckwheat noodles with spinach |
| Dinner | -Mackerel baked with thyme -Beetroot hummus |
Sunday
| Meal | Food |
| Breakfast | -Lula rice with vegetables -Cream |
| Snack | -Corn pudding with apple -Yogurt sauce with prunes |
| Lunch | -Soy sprouts with bell pepper, cucumber, and radish -Pumpkin cream soup -Pasta bolognese |
| Dinner | -Funchoza salad with squid -Broccoli with olive oil |
Men’s diet for weight loss begins with the ability to limit themselves to food and not overeat. It is also important to learn to identify unhealthy foods that contain empty calories and lead to weight gain. At the same time, the result of following the right diet most often exceeds the result of performing fat-burning exercises.