Men's Health Diet: Men's Health. Seven simple rules. Consider them pledges—pledges to yourself. And you're going to be amazed by just how easy they are to follow. Rule 1. Substitute the word . In fact, every time you eat at least 1. And when you eat at least 3. Here's a quick look at what those numbers translate into when they actually hit your plate. Grams of Protein. Grams of Protein. Greek yogurt. 2 Tbsp peanut butter on whole wheat. Your Plan: Eat protein at all three meals, which can include meats and eggs or other options such as cheese and milk. Alright so let’s cut to the chase: Chris Evans is Captain America. He has what a lot of men (and women) believe is the ideal male physique. Not too skinny, not. What are the ideal body measurements for a male? Tom Venuto looks at exactly what are the ideal body measurements for men and women. Buying any of the items from our holiday gift guides will surely make some man’s Christmas. But in my experience, the gifts that mean the most are the ones people. Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal. Welcome to the World of FemFlex. Femflex features many of the most beautiful women in fitness & bodybuilding. In the Members Areas you will find several thousand. You need to boost your protein intake to between 0. A University of Tennessee study also found that people who added three servings of yogurt a day to their diets lost 8. ![]() ![]() Calculating your basal metabolic rate will tell you how many calories your body burns at rest which is important when you're on a diet and exercise program. And a study in Molecular Systems Biology found that yogurt- based bacteria can prevent the body from absorbing fat. Bugs that eat your fat! Who knew? Buy The Men's Health Diet. Rule 2? No breakfast at all. It's true. Regularly skipping breakfast increases your risk of obesity by 4. And breakfast is the one meal where, calories be damned, eating more is almost always better than eating less—in an ideal world, you'd get between 5. Just make sure some of those calories come from protein. ![]() In a 2. 00. 8 study, researchers at Virginia Commonwealth University found that people who regularly ate a protein- rich, 6. The big breakfast eaters lost an average of 4. If you read and follow the The Men's Health Diet you'll know exactly how to select a great breakfast that mixes protein, calcium, fiber, carbs, and other nutrients. The better the quality of the food you put in your body, the better a body you'll get in return. But, if it comes down to something sketchy or nothing at all, in most cases, eat what's there and make up for it by eating as healthfully as you can for the rest of the day. Your Plan: Eat a considerable portion of your daily calories—3. ![]() The very best breakfast will match proteins and whole grains with produce and healthy fats. For example: fried eggs on whole- grain toast and a protein and fruit smoothie. If you have neither the time nor the stomach for a big breakfast, eat two small ones—have cereal with your coffee, then grab a yogurt and fruit to eat at your desk. But the bottom line is this: Get some protein for breakfast, and the rest of the day will take care of itself. Trick Yourself Slim: So you absolutely, positively, no kidding, have zero time for anything but a cup of coffee? Okay: Before you pour the coffee, fill your cup with milk. Drink it down until you have just the right amount to lighten your joe, then add the caffeine. Eight ounces of 1% milk gives you 1. Even if you can't possibly eat breakfast, well, guess what: You just ate breakfast! Rule 3. And the great news for any guy who loves to eat: You probably need to eat more. ![]() In fact, eating more of the right foods at the right times can turn every workout into the best workout of your life. Indeed, when it comes to exercise and nutrition, researchers are worrying a lot less about the what and thinking a lot more about the when. Here's what eating at the right time can do for you. Build more muscle. Eating before training speeds muscle growth, according to Dutch and British researchers. In one study, men who ate a protein- and carbohydrate- rich meal right before and right after their workouts built twice as much muscle as men who waited at least 5 hours to eat. By fueling your body with protein and carbohydrates within an hour or two of exercise, you provide your muscles with enough energy to build strength and burn fat more effectively. Burn more fat. University of Syracuse researchers found that when you down protein before and after weight training, you blunt the effects of cortisol, the stress hormone that tells your body to store fat. As a result, you burn more fat, not only during your workout, but for an additional 2. British researchers discovered that a mix of protein and carbs before and after your workout can inhibit muscle breakdown and reduce inflammation. That means you not only build muscle faster, but also recover more quickly and with less next- day soreness. All this just from eating a little more food? Now that's a diet plan worth trying! Your Plan: Eat a snack composed of carbohydrates and protein 3. ![]() One of the mantras we use The Men's Health Diet is . The longer you wait after exercising to eat, the more time your body will spend breaking down its own muscle and the less time you'll have to build new muscle. Trick Yourself Slim: A protein shake right after your shower is the fastest nutrition delivery system there is. You'll find a bunch of great recipes on page 0. Rule 4. In other words, if it grows on or is a plant, eat it. Fruits and vegetables should be included in every meal and as many snacks as possible. The reason: Your goal is to fill your body with muscle- promoting, fat- discouraging nutrients, and the very best source of them is fruits, nuts, and vegetables. By loading your body with the maximum amount of nutrients for the least number of calories, they're a dietary bargain. A study at UCLA found that the typical person of normal weight consumed two servings of fruit a day, on average, while the typical overweight person ate just one piece. Another study in the journal Appetite found that eating whole fruit at the beginning of a meal reduces your overall calorie intake by 1. Another benefit to eating off the trees: You'll get more heart- healthy omega- 3 fatty acids. Studies show that this healthy fat may not only reduce a person's risk of heart disease and stroke, but also possibly help prevent ailments as diverse as arthritis, Alzheimer's disease, asthma, autoimmune disorders, and attention- deficit/hyperactivity disorder—and those are just the As. On top of its mood- boosting, heart- saving, brain- enhancing powers, those who consume the most omega- 3- rich foods live longer and carry less abdominal fat than those who eat the least. And scientists from Quebec found that omega- 3s improve protein metabolism, meaning that more of the protein you eat is synthesized in your muscle tissue. ![]() Sure it sounds cool, but even better, this means faster muscle growth. You already know that you can find this healthy fat in fatty fish like salmon and tuna, but it's also found growing in trees: Two highly potent sources of omega- 3s are walnuts and kiwifruit. Your Plan: Eat at least one serving of fruits or vegetables at every meal. You can and should eat as much of them as you want to help satisfy cravings. Trick Yourself Slim: Eat your fruits and vegetables first! Not only will you consume more vegetables and fewer calories from other foods, but the fiber content will lower the glycemic load of your meal, helping you sidestep those swings in blood sugar that lead to hunger. Try at least one new fruit or vegetable each week, and make sure that salads and fruit salads have at least four different colors. For example: lettuce, yellow peppers, tomatoes, and carrots; or pineapple, blood oranges, kiwi, and grapes. Buy The Men's Health Diet. Rule 5? Who came up with the idea that salads were wimpy? For generations, hunters and soldiers have covered the outsides of their bodies in leafy greens, all the better to stalk their prey. Yet for some reason, we see a leaf on a dinner plate and we're offended, as if eating it were somehow an affront to our manhood. Does that make any sense? The confusion started when some crazy- eyed dietitian tried to convince us to eat salads instead of real food like burgers and ribs. Bad dietitian! A man should eat salads not in place of his other foods, but rather in addition to them. The reason is that salads deliver wildly important nutrients that are hard to come by elsewhere—nutrients that help promote weight loss. Example: Take folate, a B vitamin that's found primarily in leafy greens such as kale, Swiss chard, and collard greens, and also in broccoli, brussels sprouts, and beans. It's perhaps the best indicator of how healthy your diet really is. Folate deficiency is linked to most of the major diseases of our time: It leads to increased risks of stroke, heart disease, obesity, cognitive impairment, Alzheimer's disease, cancer, and depression as well as a decreased response to depression treatments. Think of folate as the anti- fat- and- stupid vitamin. But it can also help you look better: A study in the British Journal of Nutrition found that dieters who ate the most folate were able to lose 8 1/2 times as much weight as those who ate the least. Your Plan: At every meal, try to include a folate- rich food. The best way to up your folate intake is to eat leafy greens with as many meals as you can, and eat them first. Trick Yourself Slim: Make a salad dressing with mustard, vinegar, and safflower oil. In a study in the American Journal of Clinical Nutrition, researchers found that the high amount of linoleic acid in safflower oil may keep your body from storing fat. Buy The Men's Health Diet. Rule 6? After all, when was the last time you drank sugar water? If you're like most American men, the answer is: earlier today. In fact, the average guy in the United States consumes more than 7 percent of his daily calories from sugar water—about a gallon of the stuff, and hundreds of calories, every day. How is that possible? Well, sugar water makes up the majority of the soft drinks we consume each day. Here are some common sugar waters that you might have enjoyed recently. Cola: sugar water + caramel coloring and flavoring. A typical cola is about 8. HFCS). Sweetened Iced Tea: sugar water + tea. Teas like Snapple are about 8. HFCS. Vitamin Water: sugar water + chemical forms of vitamins. One of the worst things to happen to both water and vitamins. An average brand is 9. Fruit Drinks: sugar water + fruit juice. If your juice has the word . By cutting that amount in half—which you can do simply by eliminating sugar water from your diet—you would cut enough calories to lose about 2. Your Plan: Replace sodas, iced teas, and . The Truth About Protein. You Need More. Think big. Most adults would benefit from eating more than the recommended daily intake of 5. Donald Layman, Ph. D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease. How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M. D., Ph. D., who studies exercise and nutrition at Mc. Master University in Hamilton, Ontario, highly trained athletes thrive on 0. That's 1. 39 grams for a 1. Men who work out 5 or more days a week for an hour or longer need 0. And men who work out 3 to 5 days a week for 4. So a 1. 80- pound guy who works out regularly needs about 8. Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0. And no, that extra protein won't wreck your kidneys: . It won't hurt you, but you'll just burn it off as extra energy. Tarnopolsky says. It's Not All the Same. Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can't synthesize on its own. It's possible to build complete protein from plant- based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 2. Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight. So if protein can help keep weight off, is a chicken wing dipped in blue- cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low- fat milk, yogurt, lean meat, and fish. But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood- sugar roller coaster that leaves you hungry later. Timing is Everything. Every time you eat at least 3. Layman says, you trigger a burst of protein synthesis that lasts about 3 hours. But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake. Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 9. It's like a gas tank, says study author Douglas Paddon- Jones, Ph. D.: . People who start the day with a protein- rich breakfast consume 2. Ending the day with a steak dinner doesn't have the same appetite- quenching effect, Layman says. Workouts Require Fuel. Every guy in the gym knows he should consume some protein after a workout. But how much, and when? A total of 1. 0 to 2. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you. One study, published in the American Journal of Clinical Nutrition, pinpointed 2. You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking. Powders are for Everyone. Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast- absorbing, high- quality kind like whey protein powder (derived from milk): . Whey contains 1. 0 percent leucine while other animal- based proteins have as little as 5 percent. Casein, another milk protein sold in supplement form, provides a slower- absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. Building muscle while you sleep? Thanks to protein, anything's possible.
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