Những điều cần lưu ý về thực đơn giảm cân cho nam giới

Những điều cần lưu ý về thực đơn giảm cân cho nam giới

Nên ăn chậm, nhai kỹ: Theo thói quen đàn ông thường ăn nhanh dẫn đến ăn nhiều và khó kìm hãm. Tập thói quen ăn chậm bạn sẽ cảm giác được thế nào là đủ, bạn sẽ ăn ít lại bằng việc kéo dài bữa ăn.

Chọn thực phẩm ít calo: Nếu bạn không giảm được thực đơn hàng ngày thì tốt hơn cả là nên lựa những loại thực phẩm ít calo khi đó dù ăn nhiều bạn cũng nạp một lượng calo không quá lớn.

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+ Bạn đã hiểu tập gym và những tác dụng của tập gym chưa
+ Chế độ dinh dưỡng cho các bạn nữ mới tập gym

Tránh ăn ngoài/ăn vặt: Thói quen chung của đàn ông là hay giao lưu, tụ tập ăn nhậu ở ngoài, nếu không thì thường chọn những loại thức ăn nhanh, tránh mất thời gian. Tuy vậy, chính những thói quen sinh hoạt hay cách chọn món ăn như vậy thường chứa rất nhiều calo không có lợi cho quá trình giảm cân và sức khỏe của bạn.

Hạn chế đồ uống có gas: Đàn ông thường khó có thể bỏ qua hay tránh khỏi những buổi hội họp, giao lưu bạn bè, đối tác. Những lúc như vậy, quý ông đã nạp vào cơ thể một lượng lớn bia, rượu… và đây chính là một trong những thủ phạm chính khiến bạn thừa cân và ngày càng béo phì.
Muốn giảm cân trước hết bạn phải dần thay đổi thói quen ngay từ bây giờ và nên hạn chế các đồ uống có cồn mức thấp nhất.

Thực đơn giảm cân cho nam giới cần tránh đồ có cồn
Thực đơn giảm cân cho nam giới cần tránh đồ có cồn

Thực đơn giảm cân cho nam giới

Bữa sáng: (7h)

+ 1 tô phở bò (200g bún, 100g thịt bò, nhiều rau)

+ 1 trái chuối

Bữa ăn nhẹ (10h):

+ Một hộp sữa chua hoặc trái cây tươi

Bữa trưa (12h):

+ Canh rau + salad rau củ với cá ngừ hoặc thịt nạc cùng với một ít hải sản (cá tôm mực…) + 1/2 chén cơm.

Bữa ăn nhẹ (16h):

+ 1 ly sữa tươi không đường hoặc 1 ly cà phê sữa

Người giảm cân nên tăng cường rau củ quả trong bữa ăn
Người giảm cân nên tăng cường rau củ quả trong bữa ăn

Bữa tối (19h):

Thay vì ăn cơm, các bạn có thể linh hoạt thay thế bằng một số món ăn nhẹ như: bún bò, cháo gà, bánh canh, lẩu… nên ăn kèm nhiều rau xanh là tốt nhất.

Xem thêm:

+ Tác dụng của Yoga thực sự tốt thế nào?
+ Bạn đã hiểu tập gym và những tác dụng của tập gym chưa
+ Chế độ dinh dưỡng cho các bạn nữ mới tập gym

Ngoài thực đơn giảm béo cho nam giới trên, nếu bạn muốn giảm cân nhanh hơn và có một cơ thể săn chắc, cơ bắp dẻo dai thì bạn nên kết hợp với chế độ luyện tập phù hợp. Lượng calo mà mỗi ngày bạn nên tiêu thụ vào khoảng 500- 700Kcal để đạt được mục tiêu.

Lượng calo tiêu tốn khi tham gia các môn thể thao như:

+ Bơi tiêu tốn 600kcal/h

+ Chạy bộ nhanh tiêu tốn 800kcal/h

+ Đạp xe ngoài trời tiêu tốn 700kcal/h

+ Tập thể hình tiêu tốn 400kcal/h

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