A 7-Day Result-Oriented Diet Plan for Men You Need to Follow

Are you working to achieve a remarkable yet sustainable weight loss within merely 7 days? Have your workout routines failed to help you experience desired weight loss and build muscles? If you nodded along affirmatively, you need to go for a well-formulated diet plan for men. Males are known to have greater muscle mass, faster metabolic rate, and lesser body fat than females. Also, they burn more calories than females and happen to lose weight faster than women. Despite this, getting in shape and sustaining a healthy weight after achieving desired weight loss can be challenging for men. While you may succeed in losing those extra kilos, you happen to end up gaining it back soon. And, when struggling to lose weight in just 7 days, it is more important to ensure that you lose with without compromising your health. Consulting certified dietitians can help you have a customised 7-day weight loss diet chart for males that will help you trim your waistlines, enjoy sustainable weight loss, and experience improved health and immunity.

Making healthy food choices, eating timely meals, practising mindful eating, and following other healthy diet practices along with engaging in an exercise routine can work wonders in helping you lose weight and enjoy sustainable weight loss. To lose weight in 7 days by maintaining good health, an adult male needs a minimum of 1400 calories from a balanced diet chart for weight loss.

Healthy Diet for Men:

While following a 7-day weight loss diet plan for men, you need to make nutritious food choices. As most adult men follow a sedentary work lifestyle and hardly find time for proper food intake, they may find it difficult to adhere to a diet to get in shape. The guidance of expert dietitians can motivate you to follow a personalized 7-day fat loss diet plan successfully and achieve your fitness targets effortlessly.

While following a fat loss diet chart, you should have salt in moderation as excess consumption of salt may make you suffer from hypertension. Also, you should avoid relishing preserved and canned foods, as they are loaded with salt. Additionally, you should limit or avoid the intake of saturated fats, such as cheese and butter. Make sure that you include foods rich in fiber and their natural forms, such as fruits, whole grains, and vegetables.

Here’s a quick rundown of a healthy diet for adults according to WHO guidelines.

A balanced, nutritious diet for weight loss for men should include:

• Fruits, legumes, nuts, vegetables, and whole grains, such as unprocessed millet, brown rice, oats, and wheat, among others.
• A minimum of 400 grams of vegetables and fruits a day. Sweet potatoes, cassava, potatoes, and other starchy roots are not part of the list of vegetables and fruits.
• Foods containing unsaturated fats, such as avocadoes, olive oil, fish, sunflower, nuts, and canola oil, should be preferred over saturated fats’ food sources, such as fatty meat, cream, lard, cheese, coconut oil, butter, and palm oil, among others.
• Note that industrial trans fats found in frozen foods, processed foods, fried foods, margarine, cookies, and fast foods are not healthy. So, avoid them.
• Have less than 5 grams of salt (i.e. less than 1 tsp) daily. Prefer using iodized salt.

Planning your daily diet for 7 days right from breakfast through dinner properly with the guidance of a certified nutritionist can help you achieve your fitness goals and improved health in merely a week. If you are a vegetarian, you can have a customized veg diet plan for weight loss(Title: vegetarian diet plan for weight loss) for men to get in shape. Certified dietitians can help you add the right nutritious veg food options to the veg diet chart for weight loss appropriately. Here’s a well-planned 7-day result-oriented fat loss diet chart for men.

A 7-day Diet Plan for Weight Loss for Men (1,400 Kcal):

Day 1:

Early Morning (at 7 am): A glass of warm water mixed with freshly squeezed lemon juice and a dash of honey

Breakfast (at 8 am): 1 bowl of ragi porridge with skimmed milk + a handful of almonds

Mid-morning snack (at 11 am): 1 small bowl of salad of carrot and green peas

Lunch (at 1 pm): 2 chapatis + 1 small bowl of thick methi dal + 1 small bowl of fresh yoghurt

Evening snack (at 4 pm): 1 apple + 1 cup of green tea

Dinner (at 8 pm): 1 bowl of millet pulao + 1 small bowl of green vegetable + 1 cup of kadhi

Day 2:

Early Morning (at 7 am):  A half cup of milk with a pinch of turmeric powder and pepper powder each added. Do not add sugar.

Breakfast (at 8 am): 1 bowl of oatmeal + ½ bowl of sprouts

Mid-morning snack (at 11 am): 1 apple + 8 walnuts

Lunch (at 1 pm): One and a half bowls of dalia pulao made using peas

Evening snack (at 4 pm): 1 cup of fresh yoghurt, chia seeds, and apple smoothie

Dinner (at 8 pm): 1 bowl of vegetable soup + 1 and a ½ bowls of masala oats

Day 3:

Early Morning (at 7 am): 1 cup warm water with cinnamon

Breakfast (at 8 am): 1 bowl of oats porridge with skimmed milk + 8 halves of walnuts

Mid-morning snack (at 11 am): 1 cup of salad of sprouts, almonds, and pomegranate

Lunch (at 1 pm): 2 chapatis + 1 bowl of peas curry

Mid-afternoon snack (at 4 pm): 1 guava + 1 cup of herbal tea

Dinner (at 8 pm): 1 bowl dalia pulao + 1 cup of kadhi + 1 quarter plate of salad

Day 4:

Early Morning (at 7 am): 1 cup of water having 2 tbsp cumin seeds soaked overnight and a half freshly squeezed lemon juice

Breakfast (at 8 am): 3/4^th bowl of veg millets upma + ¼ bowl of cottage cheese

Mid-morning snack (at 11 am): 1 apple + handful of almonds

Lunch (at 1 pm): 2 tomato chillas with ginger and coriander chutney

Mid-afternoon snack (at 4 pm): 1 cup of fruit salad of apple, chia seeds, and yoghurt

Dinner (at 8 pm): 1 bowl of millets pulao and cottage cheese

Day 5:

Early Morning (at 7 am): A half cup of milk with a pinch of turmeric powder and pepper powder each added. Do not add sugar.

Breakfast (at 8 am): An omelette of two egg whites loaded with grated vegetables

Mid-morning snack (at 11 am): 1 bowl of salad of an apple, walnuts, and peas

Lunch (at 1 pm): 2 palak parathas + 1 bowl of raita

Mid-afternoon snack (at 4 pm): 1 cup of ginger lemon water with 1 tbsp chia seeds added

Dinner (at 8 pm): 1 bowl of tomato soup + 1 bowl of masala dalia + 200 grams of grilled fish

Day 6:

Early Morning (at 7 am): 1 cup of masala tea without sugar

Breakfast (at 8 am): 2 moong chillas with ginger and tomato chutney

Mid-morning snack (at 11 am): 1 bowl of salad of carrot and pomegranate

Lunch (at 1 pm): 3 phulkas (no butter, oil, or ghee) + 1 small bowl of a green vegetable + 100 grams of low-fat chicken curry

Mid-afternoon snack (at 4 pm): 1 bowl of sprouts chaat with onion, coriander, tomatoes, and chaat masala

Dinner (at 8 pm): 2 pieces of grilled fish with brown rice flavoured with dal curry

Day 7:

Early Morning (at 7 am): 1 cup of masala tea without sugar

Breakfast (at 8 am): 2 bowls of vegetable dalia

Mid-morning snack (at 11 am): 1 orange with a handful of walnuts

Lunch (at 1 pm): One and a half bowls of millets pulao with vegetables + 1 sliced tomato

Mid-afternoon snack (at 4 pm): 1 bowl of smoothie of apple, chia seeds, and curd

Dinner (at 8 pm): 2 lentil pancakes with 1 bowl of cooked vegetables + 1 bowl of salad

So, if you are attempting to lose significant weight in a week with improved health naturally, opt for a well-formulated weight loss diet. Consulting certified nutritionists and dietitians, such as health experts at Health Total, can help you receive a customized weight loss diet chart for males comprising nutritious foods. Our fat-loss diet plan not only helps you shed those extra kilos but also eliminates your nutritional deficiencies, boosts your immunity, lowers the chances of potential health risks, and improves your overall health. On top of that, you lose weight without starving and without compromising your health. So, waste no time, get in touch with us at Health Total, and embark on your 7-day weight loss journey with our personalized diet plan for men.

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