If you analyze any relatively “popular” diet plan, you will quickly realize that they all seem to maintain a certain type of strategy: blame certain foods as causing some problems, eat less, and indicate certain cheaper food groups with magic results that, in the long run, end up promising much more than what they bring you.
Perhaps these strategies can work for you in the short term, but they always have a great flaw and that is that, being so strict, they quickly demotivate the person due to their monotonous nature.
Despite these drawbacks, an innovative plan has been developed where you will find an easier way to lose weight and define your body , with the main advantage that you will always have control of how much weight you will lose and what type of food you will consume.
Discover an ideal definition diet plan for men .
Definition diet for men
How should a definition diet be?
The following sample meal plan has been specifically created for those goals that you have in your mind right now. On a definition diet plan , the goal of which is to change your eating routine to lose excess fat and at the same time prevent you from feeling like you are cutting your calories.
Therefore, as you eat less, you will focus on certain more nutritious foods that will make you feel fuller, as if you were eating the same and usual amount of food. All this will make it much easier for you to follow the plan, since you will not feel hungry, and even more important, you will be supplying your body with the necessary fuel to burn those unwanted fats.
The four meal plan that we will offer you can be applied to any type of daily routine that you maintain in your life. Only four meals have been selected, since it is consistent with a standard life of a busy person, and the main benefit is to avoid a plan with multiple meals that, as practice has shown, are difficult to program and organize.
How to program a definition diet?
What is the real difference of this definition diet with other diet plans available in books and websites? Simple; it is detached from what would be the calculation in excess of the calories and other nutrients of the meals.
All this has its reason for being: it is much more favorable for yourself to eat according to your body’s hunger signals and adjust everything according to the results obtained. The trick is to avoid being excessively strict, since it brings more problems than benefits, and at the same time it will prevent you from falling into seeing the whole plan as a responsibility, and more as a simple habit and commitment to your day-to-day life.
The following plan is nothing more than a model to follow in your daily life, which in other words means that you are always within reach to change certain details of the plan to achieve the results you are looking for.
Definition diet plan
1. Breakfast
- 5 eggs (2 palm-sized servings).
- 1 cup of spinach.
- 1/2 cup of oatmeal
- 1/2 cup of mixed berries.
- 1 tablespoon of crushed walnuts (a whole thumb).
- 1 glass of water, green tea or black coffee, depending on your taste.
2. Lunch
- 28 g of chicken (2 servings from the palm of one hand).
- 2 cups of mixed greens.
- 1 cup diced carrots and cucumbers.
- 1/2 cup of black beans.
- 2 tablespoons guacamole (2 servings the size of a whole thumb).
- 1 glass of water, green tea or black coffee.
3. Snack
- 2 scoops of protein powder.
- 1 cup of spinach.
- 1/2 cup of oatmeal
- 2 tablespoons of crushed walnuts.
- 28 g of almond milk with vanilla.
4. Dinner
- 28 g of salmon.
- 2 cups of zucchini.
- 1 tablespoon of extra virgin olive oil (1 serving of a whole thumb).
- Half sweet potato.
- 28 g of water.
Definition diet nutrition facts
- Proteins: 216 g
- Carbohydrates: 157 g
- Calories: 2257 g
- Fiber: 48 g
- Fat: 86 g
Can the portions of this definition diet be modified?
Keep in mind that, in some cases, instead of using grams, it has been decided to use a much more practical and effective measure: the size of your own hand. To take a brief example of how the aforementioned metric measurement works, men might be regularly recommended a chicken schnitzel the size of the palm of their hands.
This is the competent measurement approach, because the common hand will always scale according to the size of the person, and the size is always somewhat correlated to the exact amount of food we should be eating . The bigger you are, the greater amounts of food you will need and your own hand with its measurements will tell you how much; Otherwise, the smaller you are, the less intake you will need.
Does this definition diet work?
The most common question you will ask yourself is: how do I know if it is working? This has a fairly simple answer: you just have to keep track of your weight and see yourself weekly in the mirror to see the changes.
With the plan shown, you can lose 0.4 to 0.5 kilograms per month , losing fat and obtaining the defined body that you have always sought to obtain. But above all, always remember that the plan may undergo modifications since, as you are in control of it, you will have to adapt it according to how you see it.
Reference
- Berardi, John. The man’s meal plan for getting lean. For Livestrong.com [Reviewed January 2017]
