- Changing the habits
- Menu for the day
- What should a real macho man eat
Cutlet, chop, beer, plus a chocolate bar for an appetizer – all these are your man’s favorite dishes? And isn’t it time to think about healthy eating! A specially designed diet will help to prolong youth and maintain male strength for very long years.
“A man eats a lot, so it should be!” – mothers assured their daughters, preparing for marriage. A rich borscht with ribs, potatoes with cutlets – what kind of peasant would refuse such a feast? And then comes the surprise, where already in 30 years the stomach above the waistband of trousers, in 40-shortness of breath, and in 50 – a problem with an erection. Doctors are confident that half of men suffer from syndrome X (its symptoms are listed above). And the consequence of all this can be a decrease in libido and type 2 diabetes. There is only one way out – a healthy diet and moderate physical activity.
Changing the habits
Switching to healthy food is only the first step, you need to know how to properly cook and eat it. It is advisable to buy products not in supermarkets, but in markets. In supermarkets, we often succumb to the temptation to gain excess and harmful.
It is worth eating fried less often, it is best to cook food for a couple, in the oven, stew or bake. It is necessary to properly combine products-protein food to eat with a side dish of vegetables; do not combine several types of proteins – mushrooms, fish, meat. Reduce coffee consumption – one, maximum two cups per day. It is better to switch to green tea and drink water. Sweet carbonated drinks should be replaced with natural fresh juices.
The most difficult point in terms of the male diet is that it is necessary to exclude from the diet — dessert. Sweets, cakes, ice cream, cookies – this is a treat for women and children, and then, in moderation.
The easiest way to longevity and health is to eat less, but more often. Counting calories is a woman’s business-a myth. For men, too, there is a limit. For a guy who is engaged in intensive physical labor, it is 2200-2600kcal per day; for an office employee who exercises at least three times a week-2000-2200kcal; for those who lead a sedentary lifestyle-1800-2000kcal; well, for those who want to lose weight – 1500kcal.
Such a daily diet guarantees good potency for a man of any age and promotes the active production of healthy spermatozoa.
Do not worry about the fact that you will not have time to cut your favorite salads…. In fact, you will have to cook much less – no pizzas, pies, herring under a fur coat, olivier. More fresh and natural products! It will also be delicious, and most importantly useful.
We forget about such products that contain preservatives and chemicals: sausage, canned food, yogurt with a long shelf life, a variety of sandwiches, mayonnaise, etc. We exclude from the diet fatty meat, white bread, pasta, sweets and alcohol. We sign up for a fitness center.
Menu for the day
Breakfast: 200g low-fat cottage cheese with tea; orange.
Options: 1. half a cup of oat flakes, filled with kefir, with seeds and raisins; a sandwich with cheese. 2. egg omelette or two boiled eggs; vegetable salad with vegetable oil.
Second breakfast: an apple and a handful of nuts with dried fruits.
Options: a glass of tomato juice or kefir with a bun made of coarse flour.
Lunch: 200g baked fish with vegetables; salad of green vegetables.
Options: 1. mushroom stew with vegetables and salad. 2. grilled meat with vegetables. 3. chicken cutlets with salad .
Afternoon snack: a handful of nuts and one of the fruits.
Options: 1. Fruit salad. 2. Apple baked with cottage cheese. 3. a glass of kefir and an apple.
Supper: grilled chicken with vegetables.
options: 1. potatoes baked in a uniform and sauerkraut . 2. borscht and a portion of vinaigrette . 3. a portion of any porridge with vegetables ( buckwheat, rice, oatmeal) . 4. pilaf with seafood.
What should a real macho man eat
the daily diet of a healthy man should consist of:
- 10% polyunsaturated fats – nuts, seeds, vegetable and olive oils, flaxseed, pumpkin, corn.
- 20% of hard-to-digest carbohydrates. These are millet, brown rice, oatmeal, buckwheat. Bran and rye bread, and pasta made from coarse flour.
- 30% of all types of vegetables: cabbage, salads, bell peppers, spinach, cucumbers, tomatoes. As well as fruit.
- 40% protein: chicken, turkey, lean beef, sea fish, low-fat cottage cheese, mushrooms, legumes.