Diet Plans for Men Over 40
As you get old, it becomes harder to lose weight. You’ll realize that you cannot eat like before, and easily lose the weight. If you’re a male at the age of 40, being overweight increases your chance of developing certain chronic diseases. A diet plan for a 40-year-old man needs to include the right number of calories and a healthy balance of nutrients for an effective diet.
Being overweight is not a good idea, according to data, it’s more regular when you’re over 40. Researchers found that 29 percent of obese men from 25-39 took medications, this number rises to 60 percent after the age of 40. Compare this to the 39 percent of medications taken by normal weight men older than 40 years old, and you can see why this is a huge issue. You’re getting weaker as you get older and your body loses lean muscle mass, especially if you don’t work out regularly to maintain it. Muscle burn more calories than fat, so when you lose muscle, you will experience a drop in metabolism. Job and family obligations may make you more inactive, meaning you will also burn fewer calories. If you are a man who carries a lot of fat in your belly, your chance of chronic diseases reduces.
Nutrients and Food Choices
Dietary plans for men older than 40 should focus on lean meats and proteins, whole grains, fresh fruits and vegetables, and unsaturated fats. Even when following a low-calorie plan, a 31- to 50-year-old man needs 7 oz. of grains – includes at least – 3 cups of dairy, 6 oz. of protein, 2 cups of fruit and 3 cups of vegetables to provide a balanced nutrition. You should always pay attention to portion sizes, sticking to a palm-size piece of meat and a cup of whole grains for most meals.
The amount of calories that needs to be consumed by an average man between the age of 31 to 50 years to maintain a healthy weight differs depending on activity level. Inactive men need between 2,200 and 2,400 calories per day. Those who are moderately active need 2,400 to 2,600 calories and very active 40-year-old men need between 2,800 and 3,000 calories. Eating 500 calories below that will help you effectively lose weight. A diet of between 1,700 and 2,500 calories helps most men over 40 lose weight.
When looking at your calorie intake, stick with foods that contain between 500 and 700 calories. Breakfast ideas include 1 1/2 cups of cooked oatmeal with a cup of blueberries, 1/2 oz. of pecans and a cup of low-fat milk; two eggs scrambled with two slices of whole grain toast and 12 oz. of orange juice; or a whole wheat bagel with 2 tbsp. of peanut butter and a glass of low-fat milk. For lunch, try a sandwich made with 3 oz. of deli ham or turkey, lettuce, tomato and mustard, with a low-fat yogurt and carrot sticks. You could also have 4 oz. of lean beef on a whole grain roll with a baked potato and green salad. For dinner, opt for 3 to 4 oz. of broiled, grilled or roasted fish, lean meat or poultry with 1 cup of brown rice, quinoa or whole wheat pasta and a generous amount of steamed vegetables. You also want beans or tofu for a meat meal once or twice a week to ensure good health.