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NATURAL MEN’S HEALTH: WEIGHT - WEIGHT LOSS –DIET RECOMMENDATIONS
Vegetables are an essential part of the diet. Not only are they generally low in fat but they protect the body against cancer, heart disease and arthritis. Vegetables should be included two to three times a day with some form of protein. They can be raw or cooked (preferably include both): at least one to two cups for both lunch and dinner.
Protein snacks every three to four hours stop you from getting hungry and keep your energy up. Examples of this are ketogenic bars or a protein powder (which has no carbohydrate and can be added to a drink); tinned tuna or salmon on rye biscuits; muesli bars (with no added sugar); soup made from chicken and/or beans; a boiled egg on a rye biscuit with salad; or chunky pieces of chicken on thin Lebanese bread.
A low-fat soy drink with one of the above snacks is also useful when working long hours.
Fluid intake should be as high as possible by drinking filtered or bottled water - at least 500 ml every few hours.
Alcohol in the form of campari and soda or vodka and tonic can be drunk instead of beer and wine as they do not have a high sugar content. (You will just get tipsier faster but not gain so much weight!)
Fruit can be eaten but it is high in sugar and should be kept to a minimum of two to three pieces daily, preferably eaten by itself, with nothing one hour before or after intake.
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Men’s health