Diet implies certain dietary restrictions, which may have different goals. So, if the main goal of maintaining a diet is to lose weight, it should be based on a calorie deficit.
Calorie intake
A diet that will allow you to lose excess weight should be planned in such a way as to ensure that the body receives fewer calories than it consumes over a certain period of time. As a result, such an organism will be forced to spend previously accumulated reserves to maintain its vital functions, thereby burning fat.
In this respect, the diet for men does not differ fundamentally from the diet for women, but it does have some characteristic features. So, the average man has more height and weight than a woman. This alone provides him with a greater expenditure of calories to maintain vital activity, which means a greater daily diet on which he will lose weight.
On average, a man leading a normal sedentary lifestyle and having an office job spends 2200-2600 kilocalories per day. At the same time, experts recommend providing a daily calorie deficit that does not exceed 10-20% of the usual diet for a smooth and healthy weight loss. Thus, depending on height, complexion and age, in order to lose weight and at the same time feel good in the process of losing weight, a man should consume from 1800 to 2300 kilocalories per day.
Diet
At the same time, in addition to the total calorie content of the average daily diet, the qualitative composition of the consumed products plays a significant role in the process of losing weight. Here it is necessary to take into account another specific feature of the male body, which in an average situation has a large amount of muscle mass in comparison with a woman. Therefore, to maintain it, a man needs a higher protein content in the diet.
Thus, the recommended daily intake of these nutrients by specialists in the field of nutrition is about 1.5 grams per 1 kilogram of body weight. Thus, the average man weighing 75 kilograms should consume at least 112.5 grams of protein per day.
Therefore, the basis of a diet for weight loss, focused on men, should be placed precisely foods high in protein - meat, fish, chicken, as well as dairy products and legumes. At the same time, their consumption should be accompanied by the intake of a large amount of fiber contained in vegetables and fruits, as well as complex carbohydrates - for example, cereals, pasta from durum wheat. But the use of fatty foods such as sausages, confectionery with a high content of oil, it is better to avoid.
Such a diet will allow you to lose 4-5 kilograms per month without much pain. For many men, this will be enough to tighten the figure and get rid of the visible belly. At the same time, nutritionists recommend being satisfied with these indicators and not chasing faster results, since this, firstly, can be hazardous to health, and secondly, with a high degree of probability, it will lead to the return of the dropped kilograms.
