People generally go on a diet for a short term instead of permanently changing their eating habits. The key to losing weight, even after coming off a diet, is to expend more calories than you consume. The cheapest diets for men's health typically involve food being consumed in the appropriate serving sizes. For example, meat, poultry and fish should be served in a size equal to a playing card or a bar of soap; vegetables should be the size of a tennis ball and cheese should be the size of four dice. Focus on achieving slow weight loss through regular eating patterns; i.e., plan what you are eating, and the time of day that you are eating. Foods on a cheap diet should include whole grains, fruits, vegetables and low-fat or non-fat dairy products, lean meats, legumes and nuts or seeds. Be sure to drink lots of water and limit consumption of fats and refined foods.
Fat-Loss Diet
The main principle of this diet, proposed by Dr. Vedral, author of "Top Shape," is that you should not eat any more than 30 to 40 grams of fat each day, and the less fat consumed the better. The diet is a low-fat, never-go-hungry eating plan that does not require any special foods or registration with an online program. The diet and exercise plan is targeted towards men who want to be in top shape for their age bracket.
Eat a minimum of 55 grams of protein each day, and up to one half of your body weight in protein grams. Avoid fried foods. Choose complex carbohydrates with high density and low calories, for example, oatmeal, pasta or vegetables. Eat four to six portions of limited complex carbohydrates each day such as 1 cup of corn, 1 cup of any kind of peas, two slices of bread, an English muffin, a large potato, and so forth. Eat 2 1/2 cups of unlimited complex carbohydrates each day such as artichokes, asparagus, green beans, broccoli, carrots, celery, cucumber, eggplant, mushrooms, lettuce, spinach, squash and tomatoes.
Drink six to eight glasses of water per day, especially when you feel hungry. Also, Dr. Vedral recommends that you should never wait more than 5 hours before eating each day. In fact, it is better to eat every three to four hours.
Lean Body Diet
This diet encourages you to eat five small meals each day, or a meal every three hours including a snack in the morning and the afternoon. According to Lee Labrada, author of "the Lean Body Promise," if you eat frequently you will not get hungry enough to overeat. The plan is simple and inexpensive. You do not have to weigh or measure the foods, which, for this diet, are available in any grocery store. Planning ahead is important. The author recommends cooking in quantities to save time, cooking twice a week and using leftovers in other meals.
The diet says to eat 1 gram of protein for every pound of body weight, which means if you weigh 200 lbs. that's 200 grams of protein divided into five meals, or 40 grams of protein per meal. Protein sources are egg whites, chicken or turkey breast, fish, shrimp, tuna packed in water, fat-free cottage cheese or a protein meal replacement powder. Beef is not recommended because it is typically a fatty source of protein.
Complex carbohydrates are allowed in small portions, generally the size of your fist at each main meal. The author says that you need 1 to 1.5 grams of these carbohydrates for each pound of your body weight. A 200-lb. man would need 200 to 300 grams of carbohydrates each day.
Complex carbohydrates that you can eat include oatmeal, whole-grain cereal, brown rice, wild rice, new potatoes, sweet potatoes, yams, beans, corn, peas, lentils, whole-grain pasta and bread or corn tortillas. Always eat the complex carbohydrates with your protein choice. You can also eat as many vegetables and salad as you want without measuring. These foods should be about one third of your plate at each meal. They will help to fill you up, and they are inexpensive compared with proteins. Some examples are lettuce or leafy greens, broccoli, cauliflower, green beans, carrots, spinach, asparagus, artichokes, peppers, tomatoes, peas, cabbage, cucumbers, squash, onions and mushrooms.
Fruits are allowed on this diet in small servings at two or three meals as a dessert. Low calorie choices are encouraged such as cherries, grapefruit, berries, peaches, apricots, oranges, pears, plums, apples and tangerines. Fat is not encouraged but small amounts are permitted on salad or vegetables such as one tablespoon of olive oil or one quarter of an avocado. You can also have a few olives or nuts as a snack. Avoid lunch meats, red meat, pork, cheese, butter, egg yolks, sour cream, chips, mayonnaise and salad dressing.
TNT Diet
TNT Diet or Targeted Nutrition Tactics is a practical, inexpensive 12-week program that focuses on body composition instead of body weight. The plan emphasizes a low-carbohydrate diet without the extremes of a low-calorie diet. You eat specific foods at specific times of the day, known as reloading time zone foods. You eat until you are satisfied but not overly full.
Protein is encouraged at every meal and every three hours. Choose high-quality types of protein such as lean beef, cheese, eggs and egg whites, fish, milk, chicken or yogurt. Consume dense carbohydrates at each meal such as beans, cereal, oats, pasta, quinoa, rice or tortillas. Avoid extra fats or limit fats to cooking such as olive oil. Avoid all sugar and refined products such as cake, cookies and white bread. Load your plate with vegetables such as asparagus, broccoli, carrots, corn, onions, peppers, potatoes and spinach. Eat fruits such as apples, bananas, berries, grapes, melon, oranges, peaches, pears and pineapples.
References
- "Top Shape: 12 Weeks to Your Ideal Physique"; Joyce L. Vedral, PhD; 1995
- "The Lean Body Promise: Burn Away Fat and Release the Leaner, Stronger Body Inside You"; Lee Labrada; 2005
- "Men's Health TNT Diet: Targeted Nutrition Tactics"; Jeff Volek, Phd, RD and Adam Campbell; 2007
Member Comments