A 7-Day Result-Oriented Diet Plan for Men You Need to Follow

Are you working to achieve a remarkable yet sustainable weight loss within merely 7 days? Have your workout routines failed to help you experience desired weight loss and build muscles? If you nodded along affirmatively, you need to go for a well-formulated diet plan for men. Males are known to have greater muscle mass, faster metabolic rate, and lesser body fat than females. Also, they burn more calories than females and happen to lose weight faster than women. Despite this, getting in shape and sustaining a healthy weight after achieving desired weight loss can be challenging for men. While you may succeed in losing those extra kilos, you happen to end up gaining it back soon. And, when struggling to lose weight in just 7 days, it is more important to ensure that you lose with without compromising your health. Consulting certified dietitians can help you have a customised 7-day weight loss diet chart for males that will help you trim your waistlines, enjoy sustainable weight loss, and experience improved health and immunity.

Making healthy food choices, eating timely meals, practising mindful eating, and following other healthy diet practices along with engaging in an exercise routine can work wonders in helping you lose weight and enjoy sustainable weight loss. To lose weight in 7 days by maintaining good health, an adult male needs a minimum of 1400 calories from a balanced diet chart for weight loss.

 

Healthy Diet for Men:

While following a 7-day weight loss diet plan for men, you need to make nutritious food choices. As most adult men follow a sedentary work lifestyle and hardly find time for proper food intake, they may find it difficult to adhere to a diet to get in shape. The guidance of expert dietitians can motivate you to follow a personalized 7-day fat loss diet plan successfully and achieve your fitness targets effortlessly.

While following a fat loss diet chart, you should have salt in moderation as excess consumption of salt may make you suffer from hypertension. Also, you should avoid relishing preserved and canned foods, as they are loaded with salt. Additionally, you should limit or avoid the intake of saturated fats, such as cheese and butter. Make sure that you include foods rich in fiber and their natural forms, such as fruits, whole grains, and vegetables.

Here’s a quick rundown of a healthy diet for adults according to WHO guidelines.

A balanced, nutritious diet for weight loss for men should include:

• Fruits, legumes, nuts, vegetables, and whole grains, such as unprocessed millet, brown rice, oats, and wheat, among others.
• A minimum of 400 grams of vegetables and fruits a day. Sweet potatoes, cassava, potatoes, and other starchy roots are not part of the list of vegetables and fruits.
• Foods containing unsaturated fats, such as avocadoes, olive oil, fish, sunflower, nuts, and canola oil, should be preferred over saturated fats’ food sources, such as fatty meat, cream, lard, cheese, coconut oil, butter, and palm oil, among others.
• Note that industrial trans fats found in frozen foods, processed foods, fried foods, margarine, cookies, and fast foods are not healthy. So, avoid them.
• Have less than 5 grams of salt (i.e. less than 1 tsp) daily. Prefer using iodized salt.

Planning your daily diet for 7 days right from breakfast through dinner properly with the guidance of a certified nutritionist can help you achieve your fitness goals and improved health in merely a week. If you are a vegetarian, you can have a customized veg diet plan for weight loss(Title: vegetarian diet plan for weight loss) for men to get in shape. Certified dietitians can help you add the right nutritious veg food options to the veg diet chart for weight loss appropriately. Here’s a well-planned 7-day result-oriented fat loss diet chart for men.

A 7-day Diet Plan for Weight Loss for Men (1,400 Kcal):

Day 1:

Early Morning (at 7 am): A glass of warm water mixed with freshly squeezed lemon juice and a dash of honey

Breakfast (at 8 am): 1 bowl of ragi porridge with skimmed milk + a handful of almonds

Mid-morning snack (at 11 am): 1 small bowl of salad of carrot and green peas

Lunch (at 1 pm): 2 chapatis + 1 small bowl of thick methi dal + 1 small bowl of fresh yoghurt

Evening snack (at 4 pm): 1 apple + 1 cup of green tea

Dinner (at 8 pm): 1 bowl of millet pulao + 1 small bowl of green vegetable + 1 cup of kadhi

Day 2:

Early Morning (at 7 am):  A half cup of milk with a pinch of turmeric powder and pepper powder each added. Do not add sugar.

Breakfast (at 8 am): 1 bowl of oatmeal + ½ bowl of sprouts

Mid-morning snack (at 11 am): 1 apple + 8 walnuts

Lunch (at 1 pm): One and a half bowls of dalia pulao made using peas

Evening snack (at 4 pm): 1 cup of fresh yoghurt, chia seeds, and apple smoothie

Dinner (at 8 pm): 1 bowl of vegetable soup + 1 and a ½ bowls of masala oats

Day 3:

Early Morning (at 7 am): 1 cup warm water with cinnamon

Breakfast (at 8 am): 1 bowl of oats porridge with skimmed milk + 8 halves of walnuts

Mid-morning snack (at 11 am): 1 cup of salad of sprouts, almonds, and pomegranate

Lunch (at 1 pm): 2 chapatis + 1 bowl of peas curry

Mid-afternoon snack (at 4 pm): 1 guava + 1 cup of herbal tea

Dinner (at 8 pm): 1 bowl dalia pulao + 1 cup of kadhi + 1 quarter plate of salad

Day 4:

Early Morning (at 7 am): 1 cup of water having 2 tbsp cumin seeds soaked overnight and a half freshly squeezed lemon juice

Breakfast (at 8 am): 3/4^th bowl of veg millets upma + ¼ bowl of cottage cheese

Mid-morning snack (at 11 am): 1 apple + handful of almonds

Lunch (at 1 pm): 2 tomato chillas with ginger and coriander chutney

Mid-afternoon snack (at 4 pm): 1 cup of fruit salad of apple, chia seeds, and yoghurt

Dinner (at 8 pm): 1 bowl of millets pulao and cottage cheese

Day 5:

Early Morning (at 7 am): A half cup of milk with a pinch of turmeric powder and pepper powder each added. Do not add sugar.

Breakfast (at 8 am): An omelette of two egg whites loaded with grated vegetables

Mid-morning snack (at 11 am): 1 bowl of salad of an apple, walnuts, and peas

Lunch (at 1 pm): 2 palak parathas + 1 bowl of raita

Mid-afternoon snack (at 4 pm): 1 cup of ginger lemon water with 1 tbsp chia seeds added

Dinner (at 8 pm): 1 bowl of tomato soup + 1 bowl of masala dalia + 200 grams of grilled fish

Day 6:

Early Morning (at 7 am): 1 cup of masala tea without sugar

Breakfast (at 8 am): 2 moong chillas with ginger and tomato chutney

Mid-morning snack (at 11 am): 1 bowl of salad of carrot and pomegranate

Lunch (at 1 pm): 3 phulkas (no butter, oil, or ghee) + 1 small bowl of a green vegetable + 100 grams of low-fat chicken curry

Mid-afternoon snack (at 4 pm): 1 bowl of sprouts chaat with onion, coriander, tomatoes, and chaat masala

Dinner (at 8 pm): 2 pieces of grilled fish with brown rice flavoured with dal curry

Day 7:

Early Morning (at 7 am): 1 cup of masala tea without sugar

Breakfast (at 8 am): 2 bowls of vegetable dalia

Mid-morning snack (at 11 am): 1 orange with a handful of walnuts

Lunch (at 1 pm): One and a half bowls of millets pulao with vegetables + 1 sliced tomato

Mid-afternoon snack (at 4 pm): 1 bowl of smoothie of apple, chia seeds, and curd

Dinner (at 8 pm): 2 lentil pancakes with 1 bowl of cooked vegetables + 1 bowl of salad

So, if you are attempting to lose significant weight in a week with improved health naturally, opt for a well-formulated weight loss diet. Consulting certified nutritionists and dietitians, such as health experts at Health Total, can help you receive a customized weight loss diet chart for males comprising nutritious foods. Our fat-loss diet plan not only helps you shed those extra kilos but also eliminates your nutritional deficiencies, boosts your immunity, lowers the chances of potential health risks, and improves your overall health. On top of that, you lose weight without starving and without compromising your health. So, waste no time, get in touch with us at Health Total, and embark on your 7-day weight loss journey with our personalized diet plan for men.

Sign up for a FREE consultation with Health Total experts to get more tips for men to lose weight in 7 days with diet healthily or managing any other health condition. Call toll-free at  1-800-843-0206 and book an appointment!

The post A 7-Day Result-Oriented Diet Plan for Men You Need to Follow appeared first on Health Total.

Frequently Asked Questions

How to take African Mango Extract

It’s easy to take mango extract. Take a fresh, ripe mango and place the flesh in a blender. Blend until smooth.

You can also strain the pulp to obtain a finer consistency. Store in a cool dark place.

You can freeze the pulp for future use. So you won’t have to buy another batch of mango pulp when the season starts again.

Are green leafy vegetable daily worth the effort?

The answer to that question depends on the meaning of “worth.” Health benefits are the most common. But, cost-effectiveness is a different question.

It is not clear that they are beneficial for you if you take into account the long-term costs (e.g. can I save money over 10 years).

However, if you look at short-term costs (e. What is the impact on my waistline? ), then I would say that yes it is worth it.

This question is very interesting, as it touches on two important aspects of nutrition: cost-effectiveness and health benefits. There is strong evidence to suggest that regular intake of fruits and veggies reduces the chance of developing certain types of cancer. However, there is less evidence that cost-effectiveness can be proven.

The best way to determine whether eating healthy food is worthwhile is to consider both factors simultaneously. This is the Health Economic Assessment. It is a process that analyzes the health effects of eating different kinds of food, as well as the costs associated with purchasing them.

Does African Mango Extract Have Caffeine?

An average person’s caffeine intake was measured. The results were surprising.

A cup of coffee can contain around 100 mg of caffeine. A small glass of cola has approximately 40mg. But what if you could have caffeine without drinking any calories at all?

This is where African mango extract comes in. It gives you the same boost of energy as caffeine, but without the added sugar and calories.

African mango extract helps improve brain function and focus.

African Mango Extract:

The benefits of mangoes are well documented. They are rich sources of vitamin C, fibers, potassium, iron, and potassium. They also contain antioxidants that protect against cancer-causing radicals. These are great benefits that make them a good choice for anyone who wants to improve their health.

However, there is another benefit to eating mangoes – they taste delicious! This makes them easy to incorporate into any meal.

For example, you could add fresh mango slices to salads, smoothies, oatmeal, and yogurt. Also, frozen mango cubes could be used to make ice cream toppings. It’s also possible to use dried mango powder instead of sugar when baking cookies.

And, if you want to take advantage of all these great benefits without sacrificing flavor, consider adding mango extract to your favorite recipes.

Although it’s not well-known, mango extract is made of mango seeds and not actual fruit. This means that the extract contains all the same nutrients as whole mangos and doesn’t have the sweetness found in regular mangoes.

How can i suppress my appetite

It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This keeps your blood sugar levels in check and helps reduce hunger pangs.

You might find that drinking lots and taking herbal supplements like bitter melon or ginger works better than eating food.

Avoid carbohydrates like bread, pasta and rice. These foods can give you an instant boost, followed by a crash.

Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These foods will give you energy for long periods and help keep your blood sugar stable.

Avoid sugary snacks such as cakes, chocolate bars, cookies, juice, and doughnuts. These can lead to cravings that will make you feel bloated, sluggish, and even cause you to feel sick.

Instead, look for healthier options, like fresh fruits, vegetables, and whole grain grains.

So if you’re trying to lose weight, then don’t rely on fad diets or miracle supplements.

How does African Mango Extract perform?

Mango fruit has a high level of vitamin A, which boosts the immune system. It is rich in vitamin A, which has antioxidants and anti-inflammatory qualities. Also, it contains potassium and magnesium.

These nutrients work together to keep cells and tissues healthy throughout the body.

Furthermore, African mangoes have been proven to increase energy and endurance while exercising. This is because it supports cardiovascular function and metabolism.

The active ingredient of this product increases blood circulation to the brain and muscles. This improves mental clarity and physical performance.

African mango extract is known to boost energy and prevent muscle cramps. This can be very helpful for athletes who need to perform at their best.

What can I drink to detoxify my body?

High fiber foods are necessary to cleanse your system. This helps to move waste products from your digestive tract into the colon, where they are then eliminated as stool. Whole grains, beans, fruits and vegetables are rich in dietary fiber.

Also, avoid alcohol and caffeine. These stimulate the nervous system, which in turn causes increased bowel movements. Probiotics can help replenish good bacteria in your stomach. Probiotic supplements include live cultures of healthy microorganisms such as bacteria that aid digestion.

Butyrate is an essential nutrient for intestinal health. It increases cell turnover and fuels immune cells.

Ginger tea is good for people suffering from diarrhea. Ginger contains compounds called “gingerols”, which block the production of prostaglandins. They are chemicals that are created during inflammation. Prostaglandin inhibitors decrease inflammation. Ginger has been used to treat arthritis and menstrual cramps as well as nausea and indigestion.

A hot shower before bed is another way to alleviate insomnia. Hot water increases blood flow to the skin, helping to cool it down and relax muscles. It’s believed that this may improve sleep quality.

You don’t need to give up cold turkey. Begin by reducing your consumption of caffeine-rich beverages such as coffee or tea. Next, reduce your intake of soda, juice, alcohol. Next, reduce one meal per day until you have a 20 percent reduction in your total calorie consumption.

Statistics

• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)

External Links

onlinelibrary.wiley.com

• A novel herbal formulation for weight control: efficacy and tolerance – Stern (2013) – Obesity Wiley Online Library
  
• Forskolin consumption in overweight and obese men is associated with body composition and hormonal adaptations – Godard, 2005 – Obesity Research Wiley Online Library
  

healthline.com

• Glucomannan — Is It an Effective Weight Loss Supplement?
  

pubmed.ncbi.nlm.nih.gov

• Use of dietary supplements for weight loss in the United States: results of a national survey – PubMed
  
• African mango (IGOB131: A proprietary extract from Irvingia gabonensis’s seeds has been shown to reduce body weight and improve metabolic parameters in overweight people – PubMed
  

ods.od.nih.gov

• Office of Dietary Supplements – Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements to Weight Loss
  

How To

Goji Berries: Health Benefits and Side Effects

Goji berries are one of the oldest cultivated fruits in China. They are also known for their Chinese plums and wolfberries. They are native in the Himalayas but can also be found wild across Asia. Goji is derived from the Tibetan word gom which means “to increase”. In Japan, they’re called Kuzuimaki.

The goji berry was first mentioned in ancient Chinese literature around 300 BC. Goji berries were used primarily to provide food. However, they also had medicinal properties. Gojiberries are rich sources of vitamins, minerals antioxidants, vitamins, nutrients, fiber, protein, amino acids, polysaccharides and enzymes. Goji berries are rich in anthocyanins and flavonoids as well as tannins, saponins and terpenes. Goji berries have anti-aging and antioxidant properties. They are also beneficial for heart health, diabetes management, memory enhancement, energy boost, weight reduction aid, and skin health.

Goji Berries are sometimes called a superfood due to their nutritional benefits. This fruit has significant amounts Vitamin C, vitamin C beta-carotene as well as iron, calcium and magnesium. Goji berries have a similar texture to blueberries due to their colors and taste. Both goji-berries and blueberries have ellagic, a powerful chemical that fights cancer. It is found in many plants, including nuts and seeds.

Goji berries have been shown to reduce inflammation, increase blood flow, promote cardiovascular health and protect against certain types of cancers.

Gojiberries are known for lowering cholesterol and triglyceride as well as increasing HDL (good), cholesterol. Studies have also shown that consuming goji berries helps lower blood pressure and reduces risk factors associated with heart disease.

One study showed that goji berries could help fight Alzheimer’s disease. Another study suggests that gojiberries may be able to relieve depression symptoms. Goji berries can be used to treat insomnia.

Gojiberries can help you maintain a healthy weight. Studies show that gojiberries may help increase metabolism. Eating them daily can also help you feel fuller longer.

Because goji berries are so nutritious, many people add them to smoothies, juices, salads, and desserts. Goji berries can be eaten as a snack or even plain.

Side effects of goji berries include stomach upset, diarrhea, nausea, vomiting, dizziness, headache, constipation, fatigue, and allergic reactions. Goji berries are not recommended for pregnant or nursing women.

Goji berries could be dangerous if they are consumed by elderly persons, children, or people with low immunity. If you experience adverse side effects after consuming goji berries, discontinue use immediately.