More than 30 percent of men in the United States are overweight, according to a January 2010 article published in "The Journal of the American Medical Association." Following a reduced-calorie diet can help promote weight loss and improve your health. Most men should be able to safely lose weight following an 1,800-calorie diet. Consult your physician before starting any weight loss plan.
Diet Guidelines
Your 1,800-calorie meal plan should include three meals and two snacks. Each meal should contain 500 calories, and each snack 150 calories. Eating more frequently will help control hunger, making it easier for you to stick with the plan. Try to include a variety of foods from each of the food groups at each meal to help make sure you meet your nutrient needs. Focus on low-calorie, nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins and low-fat dairy foods, to maximize your nutrient intake.
Breakfast
A healthy breakfast option in your low-calorie diet may include 1 1/2 cups of whole-grain ready-to-eat cereal with 1 cup of nonfat milk, 1 1/2 cups of fresh blueberries and 4 walnut halves. Most men do not eat enough fruits and vegetables, according to the Palo Alto Medical Foundation. Try to eat at least five servings of fruits and vegetables a day. In addition to providing essential nutrients for good health, fruits and vegetables will also help fill you up on fewer calories.
Lunch
For lunch, try a tuna sandwich made with 3 oz. of albacore tuna mixed with 1 tbsp. of low-fat mayonnaise, stuffed into a small whole wheat pita. Enjoy this with 1 cup of mixed greens topped with 4 walnut halves chopped and 1 tbsp. of low-fat salad dressing and 1 small orange.
Afternoon Snack
For an afternoon snack, try a 6 oz. container of nonfat, sugar-free yogurt with 6 almonds. While the focus is usually on women, men also need adequate intakes of calcium and vitamin D for bone health as well.
Dinner
A sample dinner meal on your 1,800-calorie diet may include 3 oz. of grilled beef tenderloin with a 6 oz. baked potato with 1 tsp. of margarine, and 2 cups of spinach sauteed in 1 tsp. of olive oil and garlic. Choose lean cuts of meat, such as beef tenderloin and lean pork chops, poultry and fish to save on calories and saturated fat intake.
Evening Snack
For an evening snack, you can have a slice of toasted whole wheat bread with 1 slice of low-fat cheese.
References
- American Dietetic Association: Healthy Eating For Men
- Palo Alto Medical Foundation: Male Diet and Nutrition
- MayoClinic.com; Your Diabetes Diet: Exchange List; May 4, 2010
- "Journal of the American Medical Assocition"; Prevalence and Trends in Obesity Among US Adults, 1999-2008; Katherine M. Flegal, et al.; 2010
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