Belly diet for men: what to eat to lose weight?

Most often, women try to lose weight, but there are special diets for men to get rid of belly fat. Choose a suitable diet in relation to the time allocated for training, and additionally get rid of the habit of eating high-calorie foods at night.

A belly fat diet for men has its own specifics, but if you strictly follow the rules, the result will be a loose body that will turn into a toned, muscular figure that will be the envy of others. Reducing your sides and burning fat will make you feel even more beautiful and confident.

Rules for men's diet

A big belly appears from an unbalanced diet. The key to successful weight loss is turning your usual diet into a diet.

When counting calories every day, you can only get confused, but if you bring the rules of nutrition to automaticity, then within a month the body itself will begin to signal the need to take a break for a snack.

Main guidelines for losing weight:

• Stop until completely saturated. The first way to lose weight is to get up from the table feeling hungry and give up the supplement.
• The main amount of food should be consumed during breakfast and lunch. Extra centimeters at the waist appear due to the habit of not having breakfast, being content with sandwiches during the day, and indulging in fatty dishes late in the evening. It is worth setting an alarm clock to wake up earlier in order to have time for breakfast, such a habit alone will be the key to losing weight.
• Strict ban on sweets. Butter buns and high-calorie cakes make the body feel hungry and worsen metabolism.
• Controlling the amount of carbohydrates. Review the menu if its main components are fried potatoes and coffee with sweets - you will never achieve a flat stomach. When losing weight, they prefer lean meat or fish, vegetable salad seasoned with olive oil.
• Make time for strength training. It is very easy for a man to get a toned figure and a sculpted belly. They supplement the belly diet with a system of strength training to pump up their abs.

Protein diet cons

A protein diet is effective in losing pounds. But it is not very good for health. The body does not receive enough of the substances it needs, so this diet cannot be used for more than a week. Drinking alcohol is strictly prohibited, as it increases the appetite and is itself high in calories. It is better to quit smoking for the whole week, as your stomach will be half empty. Despite the fact that you can eat poultry in unlimited quantities, a person simply cannot eat too much of it.

The protein diet has its disadvantages:

• the body does not receive enough nutrients;
• the diet is very meager and monotonous.

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Basic principles of nutrition

During the diet, adhere to the following principles:

• they mean that a serving of fish or meat is 120 g, and a serving of salad is 250-300 g;
• products are boiled, steamed, baked;
• the diet is indicated for 3 meals, preferably divided into 5, the principle of fractional meals works here;
• have dinner before 7 pm; if you want to eat in the evening, a glass of low-fat yogurt or kefir, an apple or a portion of vegetables will do;
• the calorie content of food per day is no more than 1800 kcal;
• add spices to food, they promote weight loss;
• no more than 250 ml of alcohol per day;
• giving up fast food.

Normalizing the functioning of the digestive system is the most important part of the process of getting rid of a fat belly.

Principles of nutrition during a diet for men for weight loss

Dietary recommendations for men are not much different from those for women. The principles are as follows:

• Breakfast is a mandatory start to every day. You can skip any other meal, but not the morning one, with the help of which a man fills his body with energy for the whole day.
• We minimize the consumption of foods rich in fats and fast carbohydrates.
• We combine physical activity with proper nutrition. There is absolutely no need to go to the gym. It is enough to do exercises in the morning, go for walks, visit swimming pools, etc.
• You shouldn’t completely and sharply limit yourself in consuming your favorite foods. One piece of fried meat eaten once a week will definitely not harm you.
• We limit the use of salt during cooking and eating. You can add flavor to your dishes with a variety of spices. It turns out no worse.
• We fill our diet with foods containing long-term carbohydrates and consume them in the morning to obtain sufficient energy, which is so important throughout the day. In the evening, it is best to indulge in low-carb foods.
• We split up our meals – we eat often, but little by little. 5-6 meals are enough.
• We make up a diet in the following percentage of substances: 40-45% proteins and carbohydrates, 10-20% fat.
• We follow the drinking regime. We drink at least one and a half liters of liquid. Every morning, be sure to start with a glass of water, drink half an hour before meals and two hours after it.
• Last meal at least 3-4 hours before going to bed.

Required diet

It is necessary to compose your daily diet according to the following rules:

• We have a light but nutritious breakfast. The ideal start to the day would be boiled chicken, eggs, milk porridge, sandwiches with butter and grated cheese, washed down with whole milk or cocoa. A hearty breakfast will provide you with enough energy for the whole day, so you won’t want to buy pies and feel hungry;
• A hot dish must be served for lunch. Choose between a hearty soup and borscht cooked in chicken broth. For the second course - a portion of potatoes with fresh vegetables. For dessert, any fruit;
• Proper nutrition for weight loss includes an afternoon snack or a light snack. Drink a glass of low-fat yogurt or eat a portion of low-fat cottage cheese;
• - pineapple, grapefruit, apple-cabbage-cucumber - will help as a means of losing weight A cocktail consisting of the juice of parsley, celery, dill, cucumber, which is mixed with 20 g of beet juice, contributes to the breakdown of fat at the waist;
• Dinner saturates the body. Combine a piece of lean fish with cereals, potatoes or vegetable salads.

When compiling a diet, they try to include more vegetables, berries and fruits. Various citrus fruits will help you lose weight, especially grapefruit, which burns fat deposits in the body. For dinner and lunch, the menu includes large portions of vegetable salads, which give a feeling of fullness and beneficial elements for the body.

To prevent the belly from growing again after leaving the diet, avoid alcohol, which is the root cause of weight gain. If it is impossible to completely eliminate alcohol, then reduce its consumption.

How to remove fat on the sides and belly for men

To quickly burn fat on the stomach and sides for a man, it is not enough to rely solely on physical activity. The process of losing weight is inextricably linked with a balanced diet. There is an unspoken rule that should be followed when losing excess weight: you need to burn more calories per day than you consume. That is why, first of all, you should review your own menu, and only then select individual training programs.

Be sure to check out:

• Proper nutrition: where to start
• Calorie deficit: how to eat right

10 nutritional rules for men to lose fat

So, to remove a man’s belly and sides at home, you must adhere to the following nutritional rules:

1. Follow your diet, try to eat small portions every 2-3 hours. Normally, a man needs to eat 5 meals: breakfast, lunch, dinner + 2 snacks. In the morning there should be more carbohydrates for energy for the whole day, in the evening - less carbohydrates, but more protein.
2. Be sure to include vegetables in your menu. Try to consume about 400 grams of vegetables daily. With these products we get fiber and vitamins. Vegetables can be consumed both fresh and prepared. Among fruits, we give preference to less sweet ones; it is better to eat sweet fruits in the first half of the day.
3. Consume enough protein (minimum 1.5 g per 1 kg of weight). Protein is meat, fish, cottage cheese, eggs, legumes. Proteins are a building tool for muscles, which is very important for improving the quality of the body.
4. The basis of the menu should be complex carbohydrates. They give a long-lasting feeling of satiety and help in building muscles along with protein. Of the complex carbohydrates, we first include cereals in the menu.
5. Minimize your consumption of fast carbohydrates. Sugar and flour instantly raise blood glucose levels, cause a rapid feeling of hunger, and provoke the accumulation of fat.
6. Limit your consumption of refined foods. It is almost completely devoid of fiber, which is necessary for quality digestion.
7. Vegetable oil should be varied, do not limit yourself to olive oil. Vegetable oils are the main source of fatty acids essential for health. Ideally, choose a vegetable oil rich in Omega-3, such as flaxseed oil. But don’t get hung up on one type of oil, try to alternate different types.
8. Don't over-salt your food. Excess salt leads to severe swelling and slows down the weight loss process.
9. Drink more water. Juices and sodas contain a lot of sugar, so we include water in the menu (the daily volume of water is about 30 ml per 1 kg of weight).
10. Steam dishes, do not overcook grains and vegetables. Minimal heat treatment preserves the maximum of nutrients in the product.

3 menu options to remove side fat

So, let's look at a few options for your diet in the near future. This is an approximate diet from which you can build on when developing an individual menu.

Option 1

• BREAKFAST: oatmeal (100-130 g) with cottage cheese (50-100 g);
• SNACK: a couple of boiled eggs;
• LUNCH: a portion of boiled meat (150-200 g) with green vegetables;
• SNACK: a portion of cottage cheese (100 g) and a fruit of your choice;
• DINNER: fish baked in foil with vegetables.

Option 2

• BREAKFAST: 3 scrambled eggs with fresh tomato;
• SNACK: a glass of milkshake with a pinch of cinnamon;
• LUNCH: a plate of classic borscht with a salad of cucumbers, tomatoes and garlic in olive oil;
• SNACK: whole orange, apple or pear;
• DINNER: beef liver (150 g) with cauliflower salad.

Option 3

• BREAKFAST: oatmeal (50 g) with cottage cheese (150 g) and green tea;
• SNACK: 5 dates;
• LUNCH: 50 g buckwheat and 150 g baked turkey/chicken;
• SNACK: a glass of natural yogurt;
• DINNER: canned tuna (150 g) and 150 g of stewed cabbage.

It is much more effective to reinforce a proper diet with systematic training. Let's look at exercises that will help a man get rid of his belly and sides at home without sports equipment. Most of the exercises presented below work several muscle groups in the upper and lower body at once, which will help you burn more calories and get rid of fat on your sides and belly faster.

Why is my belly growing and will diet help?

The most alarming reasons for the growth of a “beer belly” are disturbances in the functioning of the endocrine glands; in such cases, diet or exercise will not help.

Other reasons that can be influenced:

• Binge eating. Energy expenditure should correspond to calories received;
• Too much beer. Alcoholic drinks cause appetite, so men most often eat beer with too high-calorie snacks;
• Lack of physical activity. Without sports you cannot achieve sculpted abs;
• Age. Over the years, the amount of testosterone production decreases, so a man gets fat;
• Abuse of fried and fatty foods, simple carbohydrates;
• Excessive regular consumption of large portions of food along with liters of beer stretches the walls of the stomach. As the volume of the stomach increases, an increasing amount of food is required to satisfy oneself.

A “beer belly” is an unaesthetic defect; it signals health problems, as well as an excess of estrogen, which contributes to female obesity.

Diet combined with physical activity promotes faster weight loss than in women. Men achieve better results in a short time, which is associated not only with a higher calorie diet when losing weight, but also with greater determination.

Girls often break down when they see a delicious piece of cake, unlike men who show remarkable willpower.

The benefits that beautiful, toned figures give men

Men take care of themselves no less than women. Beautiful forms can bring them success not only in their personal lives, but also in their careers. A good looking person is more desirable to hire. A man needs to get rid of his belly, as it may be evidence of a bad habit - drinking beer. Employers are unlikely to like this. An effective belly fat diet for all men will help reduce belly fat quickly. If you strictly adhere to it, the kilograms will melt away, even if you don’t exercise and lead a sedentary lifestyle all week.

A protein diet for men allows you to:

• reduce your belly in a short time;
• rid the body of excess water by avoiding salt;
• the person feels relatively well.

The peculiarity of the protein diet is that you can eat boiled chicken meat in unlimited quantities to your heart’s content. Only salt should never be added while cooking poultry.

Diet products for men

Allowed

The diet involves the inclusion of foods in the diet:

• lean meat;
• any fish;
• walnuts, almonds and peanuts;
• eggs;
• legumes;
• greenery;
• berries, fruits, vegetables;
• cinnamon, mustard;
• ground red pepper;
• dairy and fermented milk products;
• oatmeal;
• olive and peanut oil.

Protein shakes promote the appearance of abs; they are prepared simply and quickly fill you up.

Prohibited

Prohibited products:

• white bread and cookies;
• foods high in soy;
• semi-finished products;
• ready-made soup concentrates;
• sausages, bacon, frankfurters;
• pork;
• bananas, grapes;
• dates;
• sugar;
• boiled carrots;
• alcoholic cocktails, liqueurs, sweet wines;
• beer.

What can you eat

How is a balanced diet formed for weight loss and getting rid of beer belly and sides? There is a certain list of products that make up a healthy menu:

• Cereals: buckwheat, rice, millet, pearl barley, oatmeal.
• Legumes.
• Lean meat and fish: beef, chicken, veal, cod, pollock, hake, various seafood.
• Berries and fruits low in sugar.
• Low-fat dairy and fermented milk products.
• Crude vegetable oils.

Menu for the week

The presented menu assumes three meals a day, but it is much better to divide the total amount of food into 5 servings. Portions are adjusted at your discretion, but they should be a third less than always.

The men's belly fat diet is based on:

• Drink unlimited quantities without added sugar (water, tea or coffee). If you have a strong desire to drink alcohol, you can drink one glass of alcohol, but under no circumstances beer.
• During the day, you can snack on a couple of your favorite fruits.
• Vinegar or lemon juice is suitable for dressing vegetable salads; greens and a clove of garlic will add spiciness. Mayonnaise or butter is prohibited due to its high calorie content.

Approximate nutritional complex

This version of the belly fat diet involves the ability to swap dishes. If you didn’t buy grapefruit to eat for breakfast on Friday, you can prepare breakfast according to the recipe for Saturday, and then buy grapefruit in the afternoon.

Menu for a week for weight loss for men

Diets for men to lose belly fat should last for 2-4 weeks, adhering to the optimal calorie content of foods that will not cause harm to the body. That is why we will now consider an approximate version of a diet with a simple diet and delicious recipes, which will allow you to get in shape and get rid of your belly in the shortest possible time.

Monday

• Breakfast - omelet with mushrooms and vegetables.
• Snack – apple.
• Lunch – chicken soup, whole grain bread.
• Afternoon snack – a glass of kefir.
• Dinner – baked fish with vegetables.

Tuesday

• Breakfast – buckwheat porridge with cheese, tomato.
• Snack – boiled egg.
• Lunch – fish soup, sandwich made from natural bread and cheese..
• Afternoon snack – orange.
• Dinner – vegetable salad, boiled chicken breast.

Wednesday

• Breakfast – oatmeal with nuts and water.
• Snack – apple.
• Lunch – 3-egg omelet and chicken cutlet.
• Afternoon snack – banana with fruit, tea.
• Dinner - cottage cheese.

Thursday

• Breakfast – a glass of kefir, cottage cheese casserole.
• Snack – tea.
• Lunch – rice with vegetables, fish steak.
• Afternoon snack – a bunch of nuts.
• Dinner – Greek salad.

Friday

• Breakfast – boiled eggs, tomato, cucumber.
• Snack – grapefruit.
• Lunch – cabbage salad, cutlet, buckwheat porridge.
• Afternoon snack – a glass of fermented baked milk.
• Dinner – chicken breast with peas.

Saturday

• Breakfast – oatmeal, banana, tea.
• Snack – dried fruits.
• Lunch – vegetable soup.
• Afternoon snack – a bunch of nuts.
• Dinner – Turkey fillet with spinach.

Sunday

• Breakfast – cheesecakes and tea.
• Snack – apple.
• Lunch – peppers stuffed with meat.
• Afternoon snack – dried fruits.
• Dinner – vinaigrette and stewed chicken liver.

This is what an approximate menu for a week looks like, on the basis of which diets will be compiled. It is very important to monitor caloric intake, which is calculated for each person individually using a counting form. Only in this case will you be able to quickly remove bulk in your stomach and sides and get yourself into ideal shape.

How to remove belly fat?

Start following simple rules:

• Specific goals. Achieving success depends on motivation. You need to set a goal to remove 5 cm from your waist in a month or lose 5 kg. This is the only way to achieve results, but if the goals are sky-high, then all promises will soon be forgotten, but the weight will remain the same;
• Changing eating habits. There is no need to torture yourself with strict diets and exercise in the gym; this approach will bring nothing but fatigue. Smoothly change the daily menu, include more fresh vegetables and fruits;
• Simple diet. They choose the most gentle diet, because men are more likely to achieve a flat stomach than women. Now is not the time to immediately begin strict food restrictions; just start, and the results will not be long in coming;
• Convert fat into muscle. Exercising will increase the amount of testosterone and contribute to the appearance of abs;
• Strengthens the abdominal muscles. Only after your belly has been able to fit under your T-shirt is it time for abdominal strengthening exercises.

The appearance of a belly in men is explained by too high-calorie foods in the diet, and following basic nutritional rules can quickly remove extra centimeters from the waist, even without physical activity.

Diets for losing belly fat

Fast diet: designed for 5 days and allows you to get rid of 4 kg. There are practically no dietary restrictions, but eating is allowed only from 15:00 to 19:00. The rest of the time you are allowed to drink mineral water or low-fat yogurt.

The point is that as a result, the body will digest food more fully, and during the period of abstinence, it will begin to process the extra accumulated kilograms. This men's diet for the belly is good as an express method if there are few extra pounds.

Classic diet : designed for long-term use and based on rational nutrition rules:

• snacks, beer, chips are excluded;
• 4 meals a day with mandatory breakfast and afternoon snack;
• fatty foods are excluded.

Dairy : lean meat, cereals, and vegetables are allowed in the preparation of which dairy products are used. Low-fat fermented milk products and cottage cheese are consumed daily. All other products, including bread, mayonnaise, pastries, and sweets are excluded.

Kremlin : one of the most common and effective. It is also called protein. It is based on eliminating carbohydrate foods from the diet whenever possible and counting points in carbohydrate foods allowed for consumption - vegetables and fruits.

In the first weeks, the consumption of any cereals, bread, pastries, and fruits is completely excluded. But meat in any form, fish, cheese, and dairy products are welcome. The serving should not be larger than the size of your palm. After 3 weeks, you can expand the amount of carbohydrate foods, but up to 30 points (each product has its own number of points).

The Kremlin diet for losing belly fat for men does not lead to a decrease in blood sugar, loss of strength and helps to quickly and effectively lose weight.

You will have to stick to it for a long time, so ideally you need to follow the chosen eating style under the strict supervision of a specialist who will help you adjust your diet if necessary or develop a new additional weight loss program. In this case, the chosen diet will have a much greater effect.

Diet for abs

To achieve a guaranteed effective result, a specially designed diet is offered.

Follow the diet suggested by nutritionists:

• We have breakfast with an omelet of 3 eggs with a portion of vegetable salad, a slice of cheese, and drink unsweetened tea;
• we have lunch with buckwheat with a piece of beef or chicken, salad from any type of cabbage, and drink unsweetened tea;
• as an afternoon snack, grind a packet of yogurt with low-fat yogurt, tea;
• for dinner they offer boiled turkey, chicken, fish or beef, with fresh vegetables as a side dish;
• At night, drink a glass of low-fat kefir.

The proposed diet is combined with exercise.

Diet for men

From the stomach and sides

To remove the belly and sides, you should turn to the 3-day diet:

Kefir diet

The kefir diet is quite strict; if you have chronic diseases, it is better to give preference to a different diet.

Drink 1.5 liters of kefir without sweeteners per day in 6 doses; you are allowed to eat 1 kg of fruit (kiwi, grapefruit or apples).

On a diet, you can lose from 5 to 9 kg, cleanse the body, remove belly fat, and reduce the volume of the stomach.

Buckwheat diet

If necessary, a buckwheat diet will help a man quickly lose weight and cleanse his body of toxins.

Diet components: 1 liter of kefir and buckwheat, steamed in a special way. You can eat as much buckwheat as you like, but do not use sugar, salt or spices.

At night, buckwheat is steamed with boiling water in a ratio of 1:2, and in the morning you can already eat the porridge.

Japanese diet

The Japanese diet includes eggs, meat, fish, vegetables, and juices. Limit on salt, sugar, alcohol. The effect after the diet lasts for several years.

For breakfast, only a cup of coffee is required, lunch consists of boiled chicken or fish with cabbage salad, and for dinner they offer boiled eggs, carrot juice or kefir, and in rare cases they eat fruit. Drink boiled water without restrictions.

Protein diet

During daily physical activity, preference is given to a protein diet.

An approximate diet for creating a beautiful relief of the male body:

• We have breakfast with an omelet made from two egg whites or baked spinach with eggs. Brew lentils with boiling water and serve along with boiled chicken breast. We wash it down with rosehip decoction.
• A snack is a salad of steamed fish or shrimp with tofu cheese.
• We have lunch with pasta and a piece of boiled beef, washed down with yogurt and chamomile tea.
• For a snack, mix cottage cheese with kefir.
• We have dinner 3 hours before going to bed. We eat a piece of steamed fish and 3 tablespoons of boiled beans, wash it down with fennel tea.

Malysheva's diet for men

Men are wary of varied diets, so Malysheva suggests using the three-color traffic light rule:

• We exclude products from the red group from the menu: fatty meats and lard;
• sweet soda, kvass and beer;
• fast food;
• high-calorie sweet baked goods;
• ice cream;
• mayonnaise;
• White bread.

Sports diet

The proposed diet option helps build muscle mass:

• have breakfast with oatmeal with 2 eggs, tomato salad;
• For a snack, chicken breast with boiled potatoes, dried apricots and an apple are suitable;
• we have lunch with baked salmon with buckwheat, 2 fruits (oranges or kiwi);
• for an afternoon snack, prepare a vegetable salad with liver, a slice of grain bread;
• dinner with shrimps with lemon juice and vegetable stew;
• 3 hours before bedtime, eat a portion of low-fat cottage cheese with sour cream or kefir.

Protein diet for cutting

Drying the body involves eliminating fat deposits and building muscles:

• have breakfast with any protein product with porridge (oatmeal, buckwheat), fruit or vegetable salad, wash down with kefir or freshly squeezed juice;
• we have lunch with porridge with lean meat or fish, vegetable soup, salad of fresh vegetables and herbs;
• We have dinner with protein foods, cabbage salad, any fruit, and wash it down with kefir.

It is best to divide all foods into 6 meals, this is how the principle of fractional nutrition works. Increase water consumption to 2.5 liters, eliminate salt completely.

Men's classic belly wrestling

Do not self-medicate, make an appointment with Ekaterina Valerievna Tarasova at the Euromedprestige clinic

In the male body, all deposits are concentrated in the abdominal area. The appearance of excess weight does not improve a man's health. Therefore, you will have to change a number of habits.

Features of heavy weight

Statistically, the number of obese men is increasing over time, especially among young men. It starts with a small belly, which is no longer harmless, since the cardiovascular, respiratory and endocrine systems begin to suffer from it.

This leads to sleep disturbances, hypertension and thirst. In addition, osteochondrosis may appear. A person gets tired quickly and there are many problems. In addition, an increase in blood density may be observed. This often leads to heart damage and ischemia. In addition, libido decreases and impotence may occur. This occurs because the male sex hormone is converted into estrogen in the fat bodies.

Gym

If you try to get rid of the problem unceremoniously and going to the gym, heart problems may appear. All loads must be given strictly in doses, otherwise the muscles may become decrepit from a lack of oxygen, which will not reach the muscles.

If the size of the abdomen has not increased too much, getting rid of it will require spending at least six months with a gradual increase in loads. Give preference to a gym with a large number of settings to work out all muscle groups.

Home gymnastics

Even standard charging can significantly harm a person if all the attached principles of gradualness are not followed. To do this, many begin to pump up their abs, which leads to rapid fatigue, shortness of breath and problems with the lower back. In the formation of a flat stomach, different groups of abdominal muscles are involved, and not just the rectus muscles, which are involved in the process.

Pull-ups are also poorly suited for these tasks. There may be pinched roots or disc displacement, or a spinal hernia may occur.

It is worth starting with walking with a gradual transition to running. It is advisable to carry out simple exercises after waking up, involving all muscle groups. It is especially important to monitor your breathing.

Diets

The peculiarity of fat is that it is consumed only when there is a calorie deficit. And for men, diet is an important source of energy, without which it will be extremely difficult to carry out all the work. Try not to eat after 8 o'clock, and also start your meal with soup or salad. Try to delay the process of eating food.

Electrical stimulation

This can be called a lazy way to fight obesity. However, only a specialist can apply myostimulators correctly. In addition, a passive lifestyle can also have an effect. In a supine position, diaphragmatic breathing significantly worsens. Shortness of breath or colic may occur. In addition, this method can hardly be called effective.

This technique must be combined with various loads. In addition, it is important to combine with massages and hydraulic massage.

Physical exercise

Without physical activity it is difficult to get strong abs. Regular evening jogging, swimming, cycling, and avoiding the elevator will help you get in shape.

Even a leisurely walk helps you lose weight if running is impossible due to joint problems. After just a couple of weeks, the mood will appear, the body will find lightness, falling asleep will no longer be a problem.

You can also develop workout programs at home and perform exercises that will help you further lose weight.

Diets for men from the abdomen and sides

By following the above nutrition tips, you will stay in good shape. For those who first need to lose weight and then maintain it, a belly fat diet for men will help. There are different diet plans for weight loss. When choosing a particular diet, take into account your food preferences. Assess how much time you have and what results you would like to achieve. Get to know the most popular nutrition systems for weight loss.

Protein diet

Adhering to this nutritional system, you should introduce foods rich in proteins into your diet: meat, fish, dairy products. Due to this, the amount of fat burned will increase, because the body will begin to use hidden reserves, and muscle mass will grow. A month of following such a diet ensures a loss of 2 to 5 kg of weight. Features of the protein diet:

1. Men are allowed to consume no more than 1700 kcal per day.
2. No more than three and a half hours should pass between meals.
3. You definitely need to eat on a schedule.
4. The maximum amount of vegetable fat consumed per day is 40 g.
5. You should have breakfast an hour after getting up, no later.
6. It is preferable to take a vitamin complex.
7. You can't eat bread. Only vegetables should serve as a side dish for meat or fish.

Kefir

The belly fat diet for men is popular because it is very effective. It consists of consuming medium-fat kefir, which is very beneficial for the digestive and metabolic systems. Additionally, you are allowed to eat protein foods and fruits. You cannot add salt or sugar to dishes. You should drink at least two liters of kefir per day, divided into 6 servings. The average duration of the food system is a week. The duration depends on how many additional products you will consume.

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Buckwheat diet for men

It lasts up to two weeks, during which you can lose 7-10 kg. A buckwheat diet helps cleanse the intestines and speed up metabolism. You can consume any amount of cereal per day. It needs to be poured with boiling water overnight in a ratio of 1:2. There is no need to cook buckwheat in the morning; you just need to drain the liquid. Salt and sugar are not added. Additionally, you are allowed to drink kefir, no more than a liter per day. If you feel an overwhelming feeling of hunger, you can eat one unsweetened fruit, such as an apple.

Japanese

A very gentle way to lose weight. The Japanese diet is balanced, which ensures satiety even when consuming a minimum amount of calories. It consists of rice (complex carbohydrates), seafood, fish (proteins, healthy fats) and vegetables. There are diet options for one or two weeks. A few rules:

1. Salt, alcoholic beverages and fast carbohydrates are strictly prohibited.
2. It is advisable to take vitamins.
3. It is necessary to strictly observe the daily routine, eat only foods from the list of permitted ones and drink water.
4. The Japanese diet is prohibited for people with diabetes, heart disease, kidney disease, gastrointestinal tract, and liver disease.
5. Do not change the sequence of days and meals.
6. Before going on a diet, it is recommended to cleanse the intestines.
7. Products are allowed to be boiled, baked, steamed, but not fried.

How should a man eat after 40 to lose weight?

After 40 years, a man needs to completely exclude baked goods and fast food from the menu. The diet should include protein foods and fiber. Instead of a hearty dinner, they prefer a serving of salad with cottage cheese or seafood. Sample menu for the day:

• We have breakfast with oatmeal, a couple of boiled eggs and juice;
• as a snack, vegetable salad with yogurt;
• we have lunch with fish, boiled potatoes with beans, vegetable juice;
• before dinner you can eat a slice of dark chocolate, wash it down with tea and honey;
• We have dinner with a piece of beef with cabbage salad and drink compote.

To maintain men's health, you need to give up high-calorie foods, but you need to limit yourself in order to remain vigorous and productive for many years.

A properly formulated diet combined with physical activity will quickly get rid of belly fat, and the admiring glances of fans are worth the effort.

How to lose belly fat - diet by day

Below is an example of a daily diet, developed by nutritionists of the “Taste Balance” campaign. The total calorie content of the diet is about 2000 kcal, the BJU ratio was selected for the purpose of burning fat when combined with exercise:

// Day 1

Breakfast

• muesli with yogurt
• curd soufflé
• currant sauce

Lunch

• apples

Dinner

• borscht with beans
• lemon chicken with mustard
• bulgur with vegetables

Afternoon snack

• cake with pear, dried apricots and almonds
• drink with ginger and lemon

Dinner

• mozzarella with tomatoes and basil
• zucchini fritters

// Day 2

Breakfast

• omelette with vegetables
• eggplant caviar
• rye bread

Lunch

• a pineapple
• baked apple

Dinner

• citrus mix with lettuce leaves
• lentil soup
• potato casserole with pureed meat

Afternoon snack

• quinoa balls
• curd sauce

Dinner

• salmon in miso sauce
• cauliflower couscous

// Day 3

Breakfast

• vanilla cherry fruit drink
• oatmeal porridge with apples
• pomegranate

Lunch

• apple and walnut salad

Dinner

• creamy tomato soup
• Thai beef
• tomato stew with eggplant

Afternoon snack

• chocolate brownie

Dinner

• halibut in aromatic herbs
• baked vegetables with almonds

***

New Fitseven materials, 5 times a week - in telegram:

• fit7seven

A diet that helps a man lose belly fat is based on avoiding fast carbohydrates and limiting animal fats. In addition, you need to eat most of your daily calories in the first half of the day, leaving only light protein foods for dinner.

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Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.