Home Diet Diet plan for men: three strategies for a leaner you

Diet plan for men: three strategies for a leaner you


Men and women have different nutritional requirements: on average, men require 2,500kcal while women require 2,000kcal for their daily energy needs. These things are important, especially when you’re planning your own diet meals. However, some diets can be unrealistic and complicated making it hard for anyone to stick to them. Consistency will always be the toughest challenge to any diet plan.

Remember that the food that you eat affects your fitness goals. If you want to have more energy, muscle, a better metabolism or an increase in testosterone level, better follow these strategies:

1. Know your GDAs

It’s important to understand your DIG or Daily Intake Guide. These will show the recommended daily amounts to maintain a balanced diet. Here’s a quick guide to your DIGs:

  • Salt                                         6 grams
  • Fibre                                      24 grams
  • Saturates                             30 grams
  • Protein                                 55 grams
  • Fat                                          95 grams
  • Sugar                                     120 grams
  • Carbohydrates                  300 grams

Typically, men need more nutrients than women to help build more muscle and lose fat. When preparing your next meal, refer to this guide.

2. Change your grocery habits

You are what you eat and if you want to live healthy, better change your grocery habits. When buying food for the kitchen, try out these tips:

  • Stick to the basics and list down all the things you need to buy. Include food like cottage cheese, which is a good source of whey protein and casein. Salmon is another good addition to the list since it packs up to 30 grams of protein. Aside from phytochemicals and vitamin C, broccoli can also increase your testosterone levels and help reduce body fat storage.
  • Never shop on an empty stomach to fight off the temptation to buy snacks. Avoid the store’s snack and processed food section.
  • Use a basket with just enough space to buy the things you need. If you use a cart, you’ll tend to buy more than you really need.
  • Don’t be fooled by labels like “organic,” “diet” or “whole wheat.” Read the label first and check the product’s nutritional information. Focus on buying fresh foods that will help improve your health.

3. Start cooking your own food

Aside from changing your grocery habits, it’s time to start cooking your own food. A long day at work can be really stressful but cooking your own food can help you relax. Avoid fast foods with these pointers:

  • Planning is an essential part of creating a diet plan. Try to plan your meals a week ahead to avoid falling into the “fast-food trap”. As you get used to this routine, you’ll find dieting much easier.
  • Read the products’ nutrition facts and refer to your daily intake guide. Check the fat, calories, protein and carbs going into your food. Always measure what you’re eating.
  • Salad dressings, butter and other thick dressings are just some of our favourite things. It makes our dishes tastier and more palatable. However, these add to the unnecessary fats and calories you’re consuming daily. To avoid these, stick to herbs, spices, olive oil and red wine vinegar.
  • Keep portions small and cook enough food for daily consumption. Make sure to have enough protein, grain and vegetables per plate. Avoid leftovers.
  • Take your time and enjoy your food. Eat small meals throughout the day to avoid overeating.

Remember that a good diet plan can help you meet your health goals. Follow these meal strategies and exercise for a better you.


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