As COVID-19 spiking up because of the second wave of the pandemics, many states have announced lockdown completely, and some parts, which jammed life, many people are working from home and have leisure life, this time can give you a chance of reshaping yourself internally and externally.
You ought to take a balanced approach to nutrition. Mostly the diet industry focuses on women to lose weight by providing different diet plans. Many men all over the world, including American men, also need to focus on their diet to lose weight. Men’s dietary needs are a little different from women, a balanced diet can provide the nutrients that will n you to look healthy, slim, younger, and beautiful. As published in an article in US News on November 11, 2020, at 3:35 p.m.
Table of Contents
Requirements for Men
Men need more calories than women because they have more muscle mass. According to Dr. Liz Weinandy, who is a dietitian at Ohio State University. Men have a higher proportion of muscles, fat, and bone and a high metabolic rate, that’s why they need more calories than women.
Men need extra nutrients like fiber and magnesium, which only come in high-calorie foods. There is not such a universal diet that can fit all men according to their needs. There is no evidence that shows any diet plan which is better for both men and women.
Nutritional Recommendations
There is no magic food for men that completes the nutrients of men’s diet. According to USDA men should eat many foods like fruits, vegetables, whole grains, proteins, low-fat dairy, beans, lean meats, and seafood.
Men need to focus on a few areas of nutrients for better health, such as
- Protein.
- Calories.
- Omega-3 fatty acids
- Minerals.
- Sodium
- Fiber
Protein
Protein is a primary nutrient that builds the muscles. Men need lots more protein than women, which is not 100% true. Men think they need a large quantity of protein but actually, 80 to 100 grams a day is enough for an average man.
The association between masculinity and protein had led to fad diets for men, like the carnivore diet. In which only meat and animal products help to lose weight, and experts claim this diet can help to cure many chronic diseases and autoimmune problems.
Consuming too much protein without other nutrients can also lead to other deficiencies in nutrition, which can cause distinct health problems. To solve this issue, you can use keto diet supplements along with your diet.
High fat and minimal-carb diet, like the keto diet, show a faster result in men losing weight. But long term keto does not recommend for anyone, and when some weight loss is achieved men should shift to a Paleo-type diet to meet the needs of nutrients.
Calories
A calorie is a unit used to measure the energy of certain foods. You need to consume enough calories to perform daily tasks, but extra consumption can lead to weight gain and other health issues like obesity.
Active and young people need more calories to fuel their daily life and less active people do not need so many calories, but if they consume extra calories, it will store this in the body as extra fat and extra weight. Because muscle mass in men is more than women so they burn calories more quickly than women 300 to 400 calories more than women, that’s why men need more calories than women.
Men have a simple structure of their anatomy that works more efficiently than women. That gives more advantage to men over women in case of losing weight. So a man needs more minerals and vitamins than a woman. To stop extra calorie intake, you need to stop consuming fat or carbohydrates. If you want to lose weight, calculate your calorie intake, and burning. A normal man needs 2000 to 2500 calories in a day, it depends on the height, weight, age, and activity level. Both genders can eat the same foods by changing portion size according to their needs.
