Put the Men's Health nutrition system in action with this daily plan. (Yep, it's a lot of food!) Diet Plans for Men || ...
Put the Men's Health nutrition system in action with this daily plan. (Yep, it's a lot of food!)
HERE'S A LITTLE BIOLOGY LESSON: As early humans evolved, starvation and deprivation were
persistent threats to survival. So they learned to store fat in flush times and
burn fewer calories when food was hard to come by—just like bears preparing for
hibernation. If you go hungry all day and then eat a heavy evening meal, you're
doing the same thing.
Instead, try eating several small meals, consuming 30 percent to 35 percent of
your daily calories in the morning. You'll feel full all day and give your body
a chance to burn off what you took in—rather than sleeping on it like a bear.
That's why avoiding this starvation
response is a core principle of The Men's Health
Diet. On this plan, you'll lose 15 pounds in 6 weeks—without
ever getting hungry, bored, or frustrated. Here are a few of the The Men's Health Diet guidelines that'll help
you turn fat into muscle without ever feeling deprived.
FIRST
BREAKFAST
The foods
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.
The goal
To load up on calories.
The rationale
The protein in milk and other dairy products can increase muscle protein production, helping to promote muscle growth and fat loss after exercise.
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.
The goal
To load up on calories.
The rationale
The protein in milk and other dairy products can increase muscle protein production, helping to promote muscle growth and fat loss after exercise.
SECOND
BREAKFAST
More of the same! That's
right—eating twice in the a.m. means you'll take in fewer calories overall. A
lot of guys don't have the time (or the stomach) to power down a third of their
daily calorie allowance first thing in the morning. So breaking up the meal
keeps your calorie intake shifted to the morning while allowing you to start
your day without busting a gut.
LUNCH
The foods
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.
The goal
To pack in as much nutrition as possible.
The rationale
Lunch is the defining moment of your nutritional day. Breakfast is about calorie loading, and by dinner the day is shot. So lunch is your chance to feast on at least three representatives from the fruit, vegetable, or legume category—which is why soups and salads are your go-to choices at this time of day.
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.
The goal
To pack in as much nutrition as possible.
The rationale
Lunch is the defining moment of your nutritional day. Breakfast is about calorie loading, and by dinner the day is shot. So lunch is your chance to feast on at least three representatives from the fruit, vegetable, or legume category—which is why soups and salads are your go-to choices at this time of day.
What's for dinner? Pick up your copy
of The Men's Health Diet to learn
the superfoods that pack on pounds of muscle
