3 лучшие диеты для мужчин

Рацион, состоящий из фаст-фудов и еды на скорую руку, стал настолько привычным, что изменения в нем сталкиваются с неприятием даже на уровне подсознания. Но что делать в таком случае? Выход один: вносить коррективы в питание постепенно, но систематически

3 лучшие диеты для мужчин

Рацион, состоящий из фаст-фудов и еды на скорую руку, стал настолько привычным, что изменения в нем сталкиваются с неприятием даже на уровне подсознания. Особенно внутренние барьеры ощутимы, если резко изменить свой рацион. Но что делать в таком случае? Выход один: вносить коррективы в питание постепенно, но систематически. Тогда организм и психика не испытают стресс, а ты вскоре почувствуешь улучшение самочувствия и увидишь положительные изменения в своей фигуре. Большим плюсом будет, если твоя жена (девушка) станет тебя поддерживать в этом вопросе. 

3 самые действенные диеты для мужчин

№1. Светофор

Суть диеты заключается в делении продуктов по расцветкам:

Красный цвет (продукты запрещены): жирное молоко, жирное мясо, сосиски, колбасы, майонез, белые соусы, белый хлеб, изделия из дрожжевого теста, кремовые торты, фаст-фуд, полуфабрикаты, сладкие газировки и лимонады, пиво.

Желтый цвет (продукты разрешены до 6 вечера): спагетти из твердых сортов пшеницы, каши на воде, изделия из муки грубого помола, нежирное мясо (курица, индейка, телятина), нежирные сорта сыра, шоколадные конфеты, творог, кетчуп, кофе, а также сухое вино. 

Зеленый цвет (можно есть в любое время суток): гречневая каша, овсяная каша, нежирные молочные продукты, овощи, фрукты, зеленый чай без сахара.

3 лучшие диеты для мужчин

№2. ABS

Эта диета разработана американским диетологом специально для мужчин. ABS диету составляют 12 групп продуктов, которые и будут формировать весь твой рацион. Каждый прием пищи должен обязательно включать в себя, как минимум, 2 вида продуктов из этого списка. На время диеты ограничь себя или вовсе откажись от спиртного, сладких соков и газированных напитков. Также необходимо выполнять физические упражнения, которые направлены на укрепление мускулатуры и брюшного пресса.

Диета рассчитана на 6-ти недельный период. В день должно быть 6 приемов пищи — завтрак, перекус, обед, перекус, ужин, перекус. Между приемами пищи желательно выдержать паузу не меньше 2 часов. Ограничений по размеру порций нет, однако ты должен руководствоваться здравым смыслом – не объедаться, но и не голодать.

А чтобы в период ABS диеты на тебя не напала грусть-тоска – в один из дней (на завтрак, обед или ужин) ты можешь абсолютно официально позволить себе есть все, что захочется. Естественно, не злоупотребляя. 

Итак, перечень продуктов для ABS диеты

1) различные виды орехов — грецкий, миндаль, кешью, фундук, бразильский орех

Могут дополнить: семечки (подсолнух, тыква), авокадо. 

Запрещено: засахаренные или соленные орехи. 

Данные продукты богаты растительным белком, магнием, калием, фосфором, полиненасыщенными жирами, витаминами группы B и E. Помимо того что эти продукты помогают расправляться с лишним весом, они еще активно борются с сердечно-сосудистыми болезнями и раком. Рекомендованная порция – две горсти в день.

2) бобовые и стручковые продукты — фасоль, стручковая фасоль, горох, бобы

Могут дополнить: чечевица, нут, соя.

Запрещено: обжаривать данные продукты. Лучший способ приготовления — отваривать или тушить.

Бобовые активно борются с жирами, помогают в наращивании мышечной массы, а также выступают профилактикой таких заболеваний: рак кишечника, болезни сердца и сосудов, высокое артериальное давление.

3) вся зелень (особенно шпинат), зеленые овощи — огурцы, зеленый перец, капуста, цукини

Могут дополнить: овощи красного, желтого и оранжевого цвета: помидоры, морковь, болгарский перец.

Запрещено: готовить продукты с использованием сливочного масла. Лучшим вариантом будет — заправить готовые (сваренные или тушенные) овощи нерафинированными растительными маслами (оливковым, кукурузным, льняным).

Овощи зеленого цвета нейтрализуют свободные радикалы, которые провоцируют раковые заболевания и старение организма. В овощах много витаминов, клетчатки, кальция, фосфора, магния и эфирных масел.

4) нежирные молочные продукты — творог, молоко, кефир

Могут дополнить: сыры, йогурт.

Запрещено: жирное молоко, домашний творог, сметана, сливки.

Молочные продукты – это кладезь кальция, витаминов А, B и D, фосфора, белка, аминокислот. Продукты этой группы оказывают положительное влияние на микрофлору кишечника.

5) мясо птицы — индейка, курица

Могут дополнить: мясо кролика, рыба, морепродукты.

Запрещено: жирное мясо (свинина, баранина, утятина), колбасы, сосиски, ветчина.

Животный белок — неотъемлемая составляющая любой спортивной диеты. Протеин, цинк, железо, фосфор, потассиум, которые содержатся в мясе, помогают при «строительстве» мышц. А рыба и морепродукты являются поставщиками в организм ненасыщенных жиров, которые участвуют в обмене веществ и формировании здоровых клеток.

6) овсяная каша в чистом виде

Могут дополнить: крупы, которые богаты клетчаткой (кукурузная, гречневая).

Запрещено: каши быстрого приготовления.

Каши в рационе питания улучшают работу кишечника, выводят токсины и шлаки из организма, являются профилактикой сердечно-сосудистых заболеваний, сахарного диабета и рака кишечника. Вся эта польза благодаря большому содержанию сложных углеводов и клетчатки.

7) цельнозерновой хлеб

Могут дополнить: дикий (коричневый) рис, спагетти из цельнозерновой пшеницы. 

Запрещено: выпечка и продукты из белой муки.

Продукты из муки грубого помола содержат сложные углеводы, клетчатку, белок, что не дает жирам накапливаться в организме. Рацион, богатый цельнозерновыми продуктами, помогает организму бороться с болезнями сердца, раком и ожирением.

8) яйца

Яичный завтрак — источник протеина, белка, витаминов А и B12. Легко готовится и минимум калорий. Яйца незаменимы в процессе сжигания жиров и наращивания мышечной массы.

9) арахисовая паста

Могут дополнить: паста из миндального ореха или кешью.

Запрещено: продукт с добавлением сахара и трансжиров.

В обычных продуктовых магазинах арахисовая паста – редкое явление. Поэтому ее стоит поискать на прилавках магазинов эко-продукции. 

10) нерафинированное оливковое масло

Могут дополнить: подсолнечное, кукурузное, льняное.

Запрещено: сливочное масло, маргарин. Добавляй нерафинированное масло только в пищу, которая не будет подвергаться тепловой обработке.

11) ягоды малины

Могут дополнить: несладкие фрукты и ягоды — яблоко, киви, апельсин, ананас, грейпфрут, вишня, смородина.

Запрещено: засахаренные ягоды и фрукты, варенье, джемы.

Антиоксиданты, содержащиеся в малине, помогают уменьшить вред, который наносит организму загрязненная среда. Витамины, антиоксиданты и клетчатка из фруктов и ягод борются с болезнями сердца, сосудов, принимают участие в здоровом производстве гормонов, улучшают зрение.

12) протеиновый порошок 

Могут дополнить: нет замены.

Запрещено: соевый протеин.

Этот продукт можно купить в магазинах спортивного питания или фитнес-клубах. Перед его употреблением стоит посоветоваться с диетологом, чтобы определить оптимальное количество протеина. Протеиновый порошок можно добавлять в молоко и молочные коктейли. Он идеально дополняет рацион для сжигания жира и наращивания мышечной массы. При этом важно соблюдать питьевой режим.

3 лучшие диеты для мужчин

№3. Диета «7 дней»

Рацион этой диеты довольно разнообразный, а чувство голода – последнее, что встретиться решившемуся попробовать эту систему питания. Данная диета уже не раз доказывала свою эффективность на деле. Суть этой диеты – каждый день посвящается какому-либо продукту. В это время нужно отказаться от алкоголя, сахара и минимизировать соль.

Людям, которые страдают гастритом, колитом или заболеванием почек, лучше воздержаться от такой диеты.

1 день «Питьевой»: любая жидкость в неограниченных количествах — кефир, молоко, бульон, йогурт, ряженка.

Предпочтение: нежирный йогурт, кефир, зеленый чай, чистая вода. 

2 день «Овощной»: любые овощи в сыром, тушенном или запеченном виде.

Предпочтение: огурцы, помидоры, капуста, кабачки, лук, перец, морковь, листья салата, зелень. 

3 день «Питьевой»: как и в 1 день. 

4 день «Фруктовый»: любые фрукты.

Предпочтение: несладкие фрукты — яблоки, киви, грейпфрут, апельсин, ананас.

5 день «Белковый»: любые продукты с высоким содержанием белка — рыба, курица, индейка, яйца, творог.

Предпочтение: филе индейки, курицы; тунец, лосось, скумбрия. Рыбу и мясо лучше отваривать или запекать.

6 день «Питьевой»:  как в 1 и 3 день. 

7 день «Сбалансированное питание»: в день выхода из диеты рекомендуется включить в рацион все продукты из данной диеты.

3 лучшие диеты для мужчин

Все вышеперечисленные системы питания следует дополнять регулярными физическими упражнениями. И если ты решил, что пора начинать вести здоровый образ жизни, советуем тебе «обратить в свою веру» жену. Согласись, гораздо лучше вдвоем посещать спортзал, делать пробежки, составлять рацион и, конечно же, наслаждаться полученным результатом.

ЕЩЕ ПО ТЕМЕ

3 лучшие диеты для мужчин

Особенности мужской диеты

Особенности мужской диеты

Конечно же, мужской организм отличается от женского. Например, он потребляет больше калорий, соответственно ему требуется больше пищи, особенно белков, для поддержания мышечной массы

3 лучшие диеты для мужчин

Основные правила похудения для мужчин

Основные правила похудения для мужчин

Многих интересует вопрос: «Что делать, чтобы сбросить лишний вес?». Ответ однозначный – диета и физические нагрузки

3 лучшие диеты для мужчин

Ненаучные диеты

Ненаучные диеты

Ненаучный принцип диеты, куда более простой как по природе, так и по следованию этой природе…

Источник: menslife.com

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  136. I first visited Thailand at the end of the Seventies when I was invited to Pattaya Beach by Thai Airways to
    hear about plans to introduce Boeing 747 jets on the
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    Around the hotel grounds were elephants decked out in Thai
    Airways livery: jumbos advertising jumbo jets.
    It was the first time I had seen elephants in their
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    These days when people want to reach a tropical Thai beach they get on a plane for a short
    hop to Koh Samui or Phuket. In those days, it took a two-hour drive south from Bangkok to Pattaya (the drive
    was down a road so bad it made the B4326 look like the M1).
    This was my first experience of the Far East and probably as good an introduction as
    you could hope for.

    Chilling out: Relaxation has replaced all-night Full Moon parties and now it’s all
    about reading on the beach

    By 1979, Pattaya should no longer have been a
    major rest and relaxation) destination for US forces serving in Vietnam,
    as the war had ended four years previously.

    But it would have been hard to guess this from the riotous way that US servicemen on leave were enjoying Pattaya
    Beach’s extraordinary, edgy nightlife; the characteristic excesses of Thai entertainment
    were firmly established here. It was the place where The Beach’s author, Alex Garland, would have been in seventh heaven.

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    Share this article

    Share

    53 shares

    I’m not clear why there was such a large US
    presence in Thailand at the end of the Seventies but the bar and club owners were clearly grateful.

    Away from the strip, hotel developers were building resort hotels which at this time seemed to serve a market of affluent Parisians.

    Local Traditional boats by Bangtao beach (above) in Phuket.

    The beach is also home to the chic Cassia hotel

    They have moved on but Pattaya remains a fun-loving place: the Costa del Sol of South East Asia.
    But there are interesting developments east of Pattaya, along the coast towards
    the border with Cambodia.

    Typical of the different style is Centara Q Resort Rayong (centara hotelsresorts.com), a
    boutique resort set on quiet Laem Mae Phim beach on the eastern coast of the Gulf of Thailand.

    Here there are 41 modern rooms in a resort
    designed to provide an intimate, beachfront getaway three hours’ drive from Bangkok.

    Rooms cost from £58 per night.

    A number of other less well known Thai places are also beginning to be
    discovered by UK travellers, including Khanom, Koh Kood and
    Koh Phangan.

    Koh Phangan is one of the many Thai resorts that has completed
    the journey from backpacker hang-out to upmarket resort.

    Pattaya Beach (above) in Ko Lipe was known for its edgy night life.
    But while it remains a fun-loving place, there are now
    some interesting developments nearby

    Once known as the ultimate party destination thanks to its hedonistic scene and guest appearance in The Beach, the island
    has emerged as stylish and elegant.

    The Anantara Rasananda on Koh Phangan is one of the Thai properties chosen by the eclectic Mr
    & Mrs Smith website, which makes the link between Koh Phangan’s boisterous past and its more
    mellow present: ‘For many guests it’s not the first time they have
    been to Koh Phangan… Now happily settled in their 30s, often with kids in tow, the style-savvy holidaymakers at this luxury beach resort had their initial
    taste of this idyllic Gulf of Thailand isle during the
    Full Moon parties of their adventurous 20s.’

    Those hot, heady affairs still take place on Haad Rin beach, 30 minutes from
    the hotel, but now many people seek this more refined island option, says Mr & Mrs Smith:
    ‘At Anantara, champagne replaces buckets of vodka-Red Bull; king-size beds
    beat swags on the sand; and yoga and spa sessions offer a natural high.’

    Booked through Mr & Mrs Smith, rooms at the Anantara cost from £287 per night.

    Full moon parties, like the one on Haad Rin beach in Koh Phangan, were all the rage for those in their 20s and still take
    place today

    When the full-moon parties aren’t in full-swing, Haad Rin Beach
    on Koh Phangan looks the picture of paradise

    If you’re looking for a more affordable Thai beach break, the Cassia Phuket
    (cassia.com) is offering a 30 per cent discount, meaning prices start at £48 a night.

    This package includes breakfast and is valid for a minimum two-night stay until May 31.

    Cassia is on the unspoilt Bangtao Beach. Those looking to relax can choose to take
    a dip in the chic infinity pool or indulge in a massage and pampering session at the Chill Chill Spa.

    At Market 23 Cafe, guests can socialise over a cup of coffee and takeaway snacks and meals including fresh fruit juices, daily smoothies,
    organic pro-biotic yogurt, light sandwiches, freshly prepared salads, and savoury
    and sweet pies.

    Alternatively, guests can buy fresh ingredients to recreate their favourite dishes in their apartment.
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    that I didn’t want to testify,’ Wade said, but he was then served a subpoena by the court, meaning he
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    Wade Robson is pictured in 2005 at Michael Jackson’s Santa Barbara child molestation trial

    Michael Jackson and Wade Robson are pictured in 1987
    around the time they first met 

    Wade told Channel 4 ‘s new documentary Leaving Neverland
    2: Surviving Michael Jackson, the reason why he lied during the significant court
    case

    He told the documentary he lied during the court case in order to protect Jackson.

    ‘I loved Michael, Michael loved me,’ he said. ‘This was something that happened between us, that’s
    it. It didn’t bother me, I’m okay, I’m fine, it would be a big deal to everyone else but it’s not
    a big deal to me, so it’s not worth the trouble.’

    During the trial Wade was asked if Jackson had ever touched
    him sexually. He replied: ‘No, absolutely not,’ adding ‘I just [looked] him in the
    eye and [was] clear. 

    ‘I wasn’t able to tell the truth. Absolutely not.’ 

    Wade was the first witness for the defence and prosecutor Ron Zonen was tasked with cross examining him at the time.

    ‘He spoke well, presented well, that’s why he was the first witness
    for the defence,’ he told the programme.
    He added he did not believe Wade should be prosecuted for perjury
    because the situation wasn’t within his ’emotional
    control’. 

    Lawyer Vince said: ‘A child sexual abuse victim is not going to come forward and say
    what happened until they’re ready.’

    Wade also opened up about burning personal items linked
    to Jackson after speaking to his therapist. 

    He said: ‘As those items were burning and I was looking at the them melt and disintegrate into
    the fire, I was speaking to Michael, Michael’s spirit.
    [I said] «Michael I’m going to turn your wrong into a right».’ 

    Wade Robson and Michael Jackson are pictured together dancing in the early
    1990s 

    It wasn’t until after Wade got married and had a son of his own that he brought lawsuits
    against MJJ Productions and MJJ Ventures, the production companies
    that were owned by the singer at the time of his death in 2009.

    They brought on these lawsuits and alleged that their interactions with Michael Jackson were organised
    by his staff, who they claim were aware of the abuse they claimed they suffered. 

    James said it was a big decision on whether to join the lawsuit or not,
    eventually filing one in 2014, a year after Wade. He said: ‘I wanted to fight for little James, fight for him
    and fight for myself. 

    ‘I’m recently trying to connect with little James and imagining telling him that it’s okay, that I love him so
    I’m trying to reconnect with myself as a child.’

    However, in 2017, Wade and James’ cases were thrown out by the courts because the statute of limitations — the time period under which
    a former child abuse victim could take legal action — had expired.

    However, the law changed and extended the statute of limitations for reporting childhood sexual assault
    from the time a victim is aged 26 to age 40. 

    But the alleged victims had their cases thrown out by the court
    again, leading to them taking it to the Californian Court of Appeals.

    Three justices conducted a hearing remotely in 2023 and ruled
    in favour of Wade and James to bring their civil claims to court. 

    James Safechuck said he wanted to ‘find the strength’ and ‘fight’ for his childhood self to be heard

    Michael Jackson and James Safechuck — who is also bringing a lawsuit against his
    company — are pictured together 

     

    James told the outlet that the famous musician was 30 —
    20 years his senior — when he conducted ‘one giant seduction’ over
    James and ‘his entire family’. Michael and James in 1988

    James (pictured) also told The Times about his eventual
    fallout with Jackson, after their ‘relationship’ ended 

    Vince, who listened into the appeal case, said: ‘The Jackson team don’t believe they had any duty whatsoever to protect these kids and they
    likened the abuse to a child drowning in a pool and someone walking by and having no duty to do anything.
    You just stand there and watch the child die.’

    Jackson’s companies argued that they need at least three years to
    prepare for a trial and a date was set for May 2026.

    Vince has since retired from the case and passed it onto John Carpenter, who believes the
    organisations are hoping to continue delaying the case so that they can continue profiting off the Michael Jackson name. 

    ‘The truth of what Michael Jackson did is very inconvenient.
    The more delay they have, the more money they make,’ he claimed. 

    Reacting to their upcoming case, Wade said: ‘Whatever
    the final outcome is, I don’t see how I lose. 

    ‘If get the opportunity to get back in there and get on the
    stand and tell the truth like I wasn’t able to for decades, that’s a win for me.’

    Similarly, James said he wanted to ‘find the strength’ and ‘fight’ for his childhood self
    to be heard. 

    It has also been reported elsewhere that the Safechucks testified for the defence in Jackson’s child molestation trial brought by
    Jordan Chandler in 1993 (James would have been in his early
    teens. It was alleged that afterwards that
    Jackson bought them a four-bedroom, three-bathroom house). 

    However, James claimed that by the time a second trial
    by Gavin Arvizo came around in the 2000s — he had distanced himself from Jackson,
    who he claims ‘threatened to expose him for perjury in the
    1993 case’.

    Channel 4 said they made repeated requests over six years for interview and comment from the legal team representing Michael Jackson’s businesses,
    however, they have declined to comment.

    FEMAIL has reached out to the legal team for Michael Jackson’s
    estates for comment. 

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