When it comes to losing weight men common have to work harder as compared to women. The reason is that they not only have to lose all the extra pounds but also maintain the shape of their abs and body to assure that they will look great. It is often claimed that men’s body tends to lose weight quickly as compared to women because they burn more calories in a day. However, the real question is hot to lose all the extra weight.
Most men are struggling with their weight loss plan only because it is either boring or they are not properly committed to it. That is why it is getting hard for them to get rid of all the extra pounds and stay in shape. We all know that how tough it gets when you are the only fat guy in the room. So, to help you out there is another weight loss plan available known as a ketogenic diet. Here we have everything you need to know about the keto diet for men.
Table of Contents
What is the Process of Ketosis
Before we can get on with the keto diet for men it is important for all the interested men to understand that is the process of ketosis. We all know that the energy level of our body is maintained with the help of glucose that is produced by the carbs we are consuming. Glucose is the only source of energy that is used by the brain.
However, when we will reduce the intake of carbs and the level of glucose reaching the brain will reduce our body will switch to the process of ketosis in which the stored fats will be converted to ketone body that provides energy to the brain and other parts of the body. In this way, all the stored fats will be consumed and you will not have to deal with all the extra weight.
An important thing to remember is that in keto diet for men the concentration of fats is 60 to 80 percent and the rest is taken up by protein. Carbs will be consumed in the smallest quantity to assure that you will get the benefits that come with a keto diet for men.
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Why Keto Diet for Men is Different?
A common question most people have is that why keto diet for men is different as compared to the diet of women. You should know that in different cases men have to work harder as compared to the women. They have to work the whole day at the office, on their way back home there are a few outdoor chores that they have to complete. In this process, they will either burn more calories because they will try to manage all the tasks on foot or they will gain more weight because they have to sit all day in the office.
I this situation it is better to plan a different keto diet for men to assure that their calorie count can be maintained as well as they will burn more calories than they are consuming because that is the only way they will lose the extra weight. No doubt it would be hard, in the beginning, to adjust to the keto diet. However, once you will get used to the process and idea, it will not take much time and you will be losing all the extra weight.
Ingredients You Need for a Keto Diet
One of the first and most important things you have to consider while planning your keto diet for men is the ingredients you are planning to include in your diet. Remember that you always have to include the ingredients that have high fat ration, moderate protein ratio and only little fats. There is a huge variety of ingredients available in the market that can provide you with the healthy nutrients that you need.
However, at the same time, you have to assure that you are taking whole foods. Processed food is not an option when it comes to keto diet for men. Here we have a list of ingredients around which you can plan your meals.
- Fatty nuts and seeds: macadamia nuts, cashews, pumpkin seeds
- Beef: Filet mignon, ground chuck (80/20), porterhouse, ribeye
- Whole eggs
- Full-fat cheese
- Chicken: Legs and Thigh region
- Olive oil
- Heavy cream
- Cream cheese
- Salted butter
- Sour cream
- Fatty Fish: Mackerel, Salmon, Sardines, and Anchovies
- Bouillon cubes or Chicken broth with at least 1 gr sodium
- Vegetables: Broccoli, cabbage, asparagus, mushrooms, bell pepper, spinach and other greens. >>>For more Keto vegetables click here
Keto Diet for Men Meal Plans
From breakfast to lunch, you can plan an entire menu using the ingredients that we have mentioned above. All you have to do is keep the content of fats higher. However, while planning your meals here are a few things that need your attention.
1. Keep it Healthy
One of the most important things you have to consider when you are planning to follow the keto diet for men is that you have to consume all the healthy food items. It is better that you consume healthy fats because that is the only way you will get positive results. If you will keep consuming unhealthy fats, chances are you will not get the results that you wanted in the first place.
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2. Calorie Count is Important
One of the most important things to consider while planning your meal is the calorie count. You should know that how many calories you burn in a day. Assure that you consume only the number of calories that you can easily burn. That is the only way you will be to maintain your health effectively and assure that you will not have to deal with any issues related to lower energy levels. It will give your body a chance to consume the stored fats when you are not having enough calories.
3. Plan your Meal Ahead
A common issue most people have to deal with is that they do not know how to plan their meals. They would find it hard to decide when they should have for lunch or dinner. The reason is that they have not planned their meals ahead and now they are confused and wasting their time. A better option is to assure that such individuals should plan their meals ahead. Select a day in your week in which you will plan the meals for the entire week. If it is a possibility to cook and few dishes and store them in your fridge to assure that you will not have to worry about cooking the entire week and it will make it easier for you to follow the keto diet for men.
Tips to Stay Focused
When you are planning to follow the keto diet for men, it might get hard for you to stay focused sometimes. Here we have a few tips to help you go through the process effectively.
1. Cut your Empty Carbs
There are two types of carbs that you are consuming, healthy carbs and processed carbs. It is important that you stop consuming all the processed carbs like refined sugar, soda drinks and desserts because these are not good for your health. On the other hand, it is better to consume the healthy carbs that you will get from all your fruits and vegetables. They are good for your health and will help you maintain your weight loss plan.
2. Do not Fear the Fats
A common issue most people have been dealing with is they are afraid of consuming the fats. The reason is that we have always been told that fats are not good for our health due to which this makes it hard for them to follow the keto diet for men. You should know that there are healthy and unhealthy fats. All the fats that we consume from out diet like fishes and meat are healthy fats and they can improve our condition. Do not consume processed fats because they are not natural or good for your body.
While you are on the keto diet for men, it is better that you pack as many green vegetables as possible. They will help you maintain the nutritional content in your body. It will allow you to stay healthy and fit.