Why should men eat balanced and why is it important for the male body

The ratio of women and men to their figure is slightly different. When the beautiful half strictly watches the figure, following the cruelest dietary recommendations and even agreeing to plastic surgery, the male sex treats it much easier.
Yes, many men today are periodically engaged in simulators, but most prefer to sit after work in front of the computer with a couple of jars of beer. Therefore, balanced nutrition is not interested in everyone, although tasty food is preferred by everyone. But it's delicious - it's not always useful.

Many men, especially hardened bachelors, do not bother with cooking, and buy ready-made semi-finished products, which often cause gastrointestinal diseases and obesity. That is why it is necessary to eat balanced and correctly eat all, outside of sex. The principles of such nutrition vary slightly depending on the lifestyle of the man. It is of no small importance whether a man is engaged in sports or his work is related to a sedentary office activity, whether he wants to lose weight, or simply tries to maintain a form.

A balanced diet recommends that men completely abandon baking and white bread, and eat better whole-grain baked goods or from coarsely ground flour.

General principles of balanced nutrition

The main principle of a balanced diet is the use of useful energy products, as well as the observance of a clear schedule of basic meals. A balanced menu should be based on extremely useful dishes containing a sufficient number of different trace elements and vitamins. The most preferred products, in terms of a balanced diet, are vegetables, lean varieties of fish and meat, dairy products with low fat content, salads, cereals, nuts, fruits, corn, beans.

Several rules for a balanced food system

1. The diet should be thought of so that it has a sufficient content of protein, fatty, carbohydrate food( 1: 1: 4, respectively).
2. You need to eat as much food as the calories can spend an organism during the day.
3. The basis of a balanced diet is three basic and two intermediate meals, but you can not go beyond the daily calorie intake.
4. The diet should constantly change, so that a variety of products are present, so you can avoid the lack of any trace elements.
5. In the daily diet must be present dietary fibers or fiber, which favorably affect the functions of the digestive system, improve digestion, cleanse the intestines. The fiber content can boast vegetables, cereals, whole grains, legumes, berries, fruits.
6. For balanced nutrition it is extremely important to limit the consumption of table salt, which can cause hypertension, and it is recommended to use only iodinated product.
7. Male organism can not function fully without fat, but their amount in the diet should be minimized in order to avoid the development of myocardial ischemia, atherosclerotic vascular lesions. Cooking foods better in the oven or a couple, but the frying in the cooking of food is better not to use.
8. If a balanced diet is used to lose weight, then it is necessary to minimize the consumption of sugar. Fruits can replace any sweets, while receiving additional benefits for the body.
9. It is necessary to minimize alcohol, which is a high-calorie product that stimulates appetite, which in the long run will force to break the balanced diet system.
10. If you need to lose extra pounds, then the diet should be based on the consumption of a minimum number of calories, and with the normalization of body weight, you can begin a full balanced diet.

Drinking mode

Compliance with the drinking regime is an integral part of such a food system, as water provides the removal of toxic and slag deposits, reduces the likelihood of heart pathologies, speeds up metabolic processes. An adult male needs to drink about 2 liters of water within 24 hours. When consuming coffee, tea with an addition in the form of milk and sugar, sweet sodas, juices, you need to remember that these drinks are high in calories.

In general, the balanced diet system assumes the consumption of about a half liter of milk of minimal fat content during the week. In addition to simple water, you must drink green tea, mineral water, natural fresh juices, but be sure to consider their energy value.

How to eat men engaged in heavy physical activity and sports

Exhaustive physical labor requires a high-grade high-calorie diet( daily rate of about 3.7 thousand kcal), then the man will be able to keep his physical shape and not lose the necessary kilograms. You can balance a high-calorie diet. For this it is recommended to eat breakfast cereals with meat, eggs, coffee, sandwiches with cheese, butter. Daytime meals should necessarily include meat soup of preferably low-fat varieties such as chicken or beef. In the second, too, you need to include beef or chicken, for example, potato stew with meat pieces, steam cutlet or meatballs. In addition to the second dish, you can take a vegetable salad with chopped egg.

For the male organism, legumes are extremely necessary for maintaining health, therefore, in the daily menu, there should be dishes of peas, beans or beans( soups, cereals, canned vegetables, etc.).

For dinner, men whose work is associated with grueling work, a balanced diet recommends eating chicken or fish in boiled or baked form with mashed potatoes and green peas. You can supplement such a dinner with tea, toast or sandwiches. Do not forget about the drinking regime, which includes about one and a half liters of ordinary water and a liter of other drinks such as herbal tea, jelly or kefir, favorably affecting the digestive processes.

Athletes, in contrast to the average representatives of the strong half, it is extremely important to increase the consumption of protein products, since the main load they have on the muscles, for the growth of which it is the protein. Equally important for athletes is carbohydrate food, which is considered the main source of vital energy needed for training. Fats in sports are also needed, but it is better to consume their plant variety like olive oil and other oils. And it is not necessary to eat before training or right after it, it is necessary to wait an hour and a half.

How to eat men with sedentary work

If a man daily engages in heavy physical activity, then his body needs a high calorie diet that provides high energy costs. But if an average office worker, who does sedentary work and consumes much less energy, will eat this way, he will face obesity and his health problems. On average, a male office worker, actively resting on weekends, does not consume more than 3,000 calories per day. Therefore, for breakfast, such men are recommended to eat eggs and bacon or a salad of chicken sausage, eggs, cucumbers with sour cream dressing. Of drinks for breakfast, it is better to prefer coffee, zaev his sandwich with fish or toast.

For maintaining normal weight or losing weight, it is recommended that men do once a week a day without meat.

For lunch, a balanced diet recommends men engaged in office work, eat vegetable broths or soups with chicken. As a second dish, a mashed potato with boiled chicken or a pair of sausages is suitable. Supplement the lunch recommended tea( herbal or green), sandwiches or toast. Supper for men with a sedentary lifestyle is desirable vegetable stew or stewed cabbage with boiled meat. For a couple of hours before bedtime, the curd mass with skimmed sour cream, kefir, is allowed, which will have a favorable effect on digestion. During the day, drink at least 1.5 liters of liquid. The main meals can be divided by snacks with vegetable salad, toast, and tea.

How to eat a balanced diet for a man to lose weight

Statistics inexorably reports that every day an increasing percentage of the male population suffers from obesity and related pathologies. Not everyone likes a saggy belly, so they try to sit on diets, play sports. How to balance your diet to lose weight? Practice shows that when sitting a man it is enough to reduce the daily calorie content of food to 2 thousand kcal, then the extra fat will gradually go away and eventually get rid of obesity.

Dietary menu for 2000 kcal involves breakfast with two pancakes stuffed with lean minced meat, you can replace them with scrambled eggs or omelette with black bread. Allowed for breakfast a cup of coffee, but then until the next day, this drink can no longer be consumed. For lunch, borsch or shchi will cook without frying vegetables with the addition of low-fat meat. The second is recommended buckwheat groats with steam meatballs, cabbage or tomato salad. Lunch can be washed down with compote, and after eating it is recommended to drink ordinary water.

Balanced diet involves eating only lean meat like lean beef, chicken, while excessive abuse of semi-finished products, fatty meat leads to obesity, problems with potency, liver and cardiovascular pathologies.

As a supper any porridge on water with a stew fish will approach. Cottage cheese with some fruit is allowed. From drinks for dinner you can drink low-fat kefir or unsweetened tea. In the afternoon between the main meal is a sandwich with butter and tea, sweetened with honey. For a day you should drink at least 1.5 liters of liquid. In general, a balanced diet for the purpose of male weight loss is based on the fact that:

• Breakfast is aimed at providing the man with energy until the evening, so it should consist of products containing a large amount of carbohydrates( 25% of the total daily calories);
• For lunch, protein food with the necessary amount of fats( 50% of calories) is more suitable;
• For dinner, carbohydrate food should be preferred again, but only in smaller quantities than in the morning( 25% of the calories from the daily rate).

A similar diet contributes to the sparing burning of extra pounds, and the body receives sufficient energy.

General features of the male diet

Male organism can not fully exist without protein, so a man must necessarily eat meat, fish. Many can not imagine their lives without meat, but this is not necessary, since the lack of animal proteins adversely affects the male libido and performance. Men with a lack of protein are often prone to depression, suffer from muscle weakness, chronic fatigue. As you know, protein food is rich in zinc compounds, which is necessary for the production of testosterone. If a man lacks this hormone, it can lead to a decrease in sexual desire, infertility, impotence.

A balanced nutrition system is a varied and proper diet without excess fats and harmful food additives. Therefore, a man who is eating balanced, will provide himself with strength and health for many years.

For normal functioning of the male sexual function, along with the protein, omega-3-acids, zinc, folic acid, selenium, vitamins are needed. Therefore, the strong sex needs to eat seafood like calamari, oysters, shrimps, salmon every day. Useful for the male body linseed oil, baked goods from coarsely ground flour, nuts, which contain a lot of zinc( especially walnuts).

You can not neglect fruit and vegetable dishes, which have a positive effect on digestion and metabolism. Especially useful for the male body are orange or red fruits, rich in lycopene - it is an antioxidant substance that protects the body from the pathologies of the genital sphere and cancer. And, of course, no alcohol! The maximum allowed is a glass of wine or a glass of cognac per day. Eat well and your health will not let you down!