Diet Chart For Weight Loss For Male
Diet and regime are crucial for any weight loss regime. Health Total realises that the male body is genetically designed to have higher muscle mass coupled with low body fat and faster metabolic rate. Further, it has a high tolerance to exercise. However, the male body is highly prone to gain weight owing to lifestyle. A diet chart for weight loss for male is an effective way to lose those extra kilos.
So, Health Total carves out a weight loss plan that incorporates the above aspects of the male body to give optimal results. Health Total Weight Loss Plan for Indian men ensures a reduction in waist circumference, reduction in body fat percentage, an increase in muscle mass. So, you lose weight, gain health!!
Health Total approach includes suggesting a customised diet chart for weight loss for male with increased consumption of dietary fibre, complex carbohydrate, high protein and low-fat foods. Moreover, our diet chart for weight loss for male includes functional foods, vitamin and mineral-rich foods to make your body healthy with the ultimate objective of achieving a disease-free state.
- Spice mix
- Veggie delight
- Nutritional supplements
- Weight loss foods
- Detox teas
- Stress control
Instead of loading up your food with salt how about sprinkling some warming spices. Spices like ginger, black pepper and cinnamon boast of amazing fat-burning properties. They have a great ability to control blood sugar. Meaning they can help prevent any spike in your glucose levels post a sugar or carb-rich meal. Know more about the effects of these spices –
Black pepper: It raises the body temperature and increases metabolism. Black pepper also aids in digestion because when it is eaten, a signal is sent to your stomach to produce hydrochloric acid. This acid is crucial for digestion of protein and other foods in the stomach.
Chilli powder: Chilli powder contains capsaicin, a powerful stimulant that raises the body temperature and increases fat-burning ability by up to 25%. Besides this, chilli powder reduces cholesterol levels.
Ginger: Ginger increases metabolic rate and decreases appetite. It also helps in the digestion process.
Cinnamon: Studies have found that having just 1/4 to 1 teaspoon of cinnamon can increase your metabolism and improve the body’s ability to handle sugar by stimulating insulin activity. Cinnamon also keeps your body’s digestive system flowing smoothly.
Include ginger lemon tea, mint tea and cinnamon tea to enhance the detoxification process of your liver naturally.
Take control of your emotions. Do yoga and meditate at least for 15 minutes daily. You can also consume low-fat milk before bed. This will help you sleep better and give more energy the next morning.
Fruits & veggies
Eat a variety of fruits and vegetables every day because each food has its own set of known and unknown nutrients to offer so that you can get the entire spectrum of protection against disease. Adding colorful raw veggies are crucial in order to get sufficient enzymes in your diet.
A well-balanced, nutritious diet is sufficient in all vitamins and minerals, but our usual diet is lacking in many of these. Vitamins and minerals play integral roles in the body metabolism. Chromium, Omega-3 fatty acids and B-complex play an important role in weight loss and are also needed for optimum energy metabolism. Vitamins E and C, zinc and selenium are essential antioxidants to reduce the damage done to the body by environmental stress, pollutants and free radicals. Calcium, magnesium and phosphorus are some of the nutrients needed for denser, stronger bones that will be ready to support the increased lean body mass.
Weight loss foods
Make sure to include foods such as fish, chicken, eggs, low fat milk and yogurt, cottage cheese, sprouts, pulses and legumes, nuts and whole seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds), fish oil, coconut oil, brown rice, apples and papaya in diet chart for weight loss for male.
Exercises for Belly Fat Reduction
At Health Total, we suggest a mild exercise plan, which includes 40-45 minutes of cardiovascular exercises along with some weight training exercises (push-ups, crunches, abs) to build up muscle mass (active). We recommend clients to do it for at least 5 times a week. This will help you regularise the flow of free fatty acids for burning.
Moderate exercise such as 40-45 minutes’ walk while being on our weight loss management plan can give you amazing results in terms of losing weight while helping you lower your body fat% and visceral fat in terms of your waist circumference.
One-day Diet Chart for Weight Loss for Male
Upon waking up: 1-2 glasses lukewarm water + lime juice
Breakfast: 1 bowl oats upma OR poached or boiled egg with toast
Mid- morning: 1 fruit (any)
Lunch: 2 whole wheat/multigrain rotis
+ One bowl of any vegetable
+ 1 bowl of salad
+ One bowl of curd
Evening snack: Green tea + roasted chana/ fruit
Dinner: 2 Besan chilla/Tomato omelette OR grilled chicken or fish
+ 1 bowl vegetable
+ One bowl of salad