Diet Plan & Tips

5 Diet Tips for Men

Even though it is important for both men and women to eat right and make healthy eating decisions, men have specific dietary needs.

Most men usually have less body fat and more muscle than women, which causes them to need more food to provide enough energy to them.

Fortunately, there are healthy food choices and diet tips for a diet that will help give men enough energy and prevent health risks that are associated with men.


Decreasing the amount of meat ingested and replacing it with fish is the best diet tip for men, because it can help prevent heart disease and still provide enough protein for their muscle mass.

Red meats have a lot of saturated fats which can give men a greater risk of producing heart disease, diabetes, and obesity.

Fish can provide men the nutrition that they need while preventing the bad symptoms of eating red meat.

Whole Grains

Enriched carbohydrates such as white bread have more sugar and less nutritional value than complex carbohydrates such as whole grains.

Switching to eating more foods with whole grains is another excellent diet tip for men.

Whole grains can also provide men with more energy and can control their appetite throughout the day.


Controlling the amount of food men eat is also an important diet tip to remember.

Eating healthier is important, but making sure to limit the size of the portions is also very important.

Eating five smaller portions of food each day is actually healthier than eating three larger meals each day, because it helps to control men’s appetites while giving them enough energy throughout the day.


Starting out the day with a healthy breakfast can help boost men’s metabolism, and that is a great diet tip for everyone.

Breakfast truly is the most important meal of the day; because it will often determine how people will end up eating throughout the day.

For example; when people start the day with a healthy meal, they are more likely to eat healthier meals for the rest of the day.

Fruits & Vegetables

Since men are more likely to have serious health problems as they age, eating more fruits and vegetables is a diet tip that can actually save their lives.

They can do this because they are full of vitamins and antioxidants that can protect men’s bodies and prevent serious illnesses and diseases including certain types of cancer.

Fruits and vegetables also provide men with plenty of energy because they have the “good sugars” that can help to keep men moving all day long.

Best Weight Cutting Diet Tips For Muay Thai, Boxing and MMA

Simply put, weight cutting sucks. Count on me, I have not learned these weight cutting tips by simply finding them on the net.

I’ve obtained these techniques through trial and error… which were not the most fun experiences I’ve gone through.

However, if you want to succeed in Muay Thai, MMA or any type of combat sport, chances are you will need to do it at during some point in your career.

Listed here are the most effective weight cutting ideas I’ve gotten via my fight career:

My Best 15 Weight Cutting Techniques:

# 1 – Prepare Emotionally.

Before you go through the stress of cutting weight you should get your thoughts right. It’s not going to be easy and will to be the most fun thing in the world.

Obvious right?

You need to be ready to make sacrifices in order to make weight whether it’s for Muay Thai, MMA, boxing or wrestling.

Be ready to go training sessions feeling worn down and be ready to have days where you feel like your stomach is eating itself. It’s the nature of the beast.

If you’re thinking of going after a Muay Thai lifestyle, you much better get used to it!

# 2 – Set Weight Goals.

The most obvious objective is to get to whatever weight you are fighting at.

Besides that there are still particular goals you should establish on your own in order to hold on yourself liable.

I personally like to specify (and jot down) daily training objectives and nutrition objectives throughout my weight cut so in this manner I hold myself responsible.

For instance, one of the most prominent goals I find myself writing regularly is: Train hard today although you are only consuming 1,500 gram calories.

# 3 – Offer Yourself Enough Time To Cut.

This is where a lot of people make a substantial mistake.

If you try to cut 20lbs in a week you will certainly hurt your body, stress out your mind and not be fresh going into the ring (or cage).

I personally provide myself a minimum of 3 weeks to diet and get down to a comfortable weight prior to I do start cutting water weight. It can easily vary however.

I know men who begin making bigger cuts 6 weeks out and I have actually made comfortable cuts only 2 weeks out.

It’s all based on exactly how your body processes the food and reacts to the diet.

# 4 – Write Out A Grocery List.

You can’t expect to consume a healthy and clean diet without doing the correct type of meals shopping.

Compose a list of the meals you need for the weight cut (poultry, green spinach, dried out fruits, nuts and many more) and ensure you have at the very least a couple days worth, maybe even a weeks worth in your kitchen and refrigerator.

# 5 – Consume REAL Foods.

Throw out those gross Frozen Dinners. Hell, they should not even be a part of your eating habits!

Try to eat natural, healthy, organic foods as long as feasible since it will make a distinction in how you train and how you feel. It can be pricey though.

However if you have to purchase, the one type of food you shouldn’t make sacrifices on is one the meats!

# 6 – Plan Out Weekly Meal Plans.

Preparing out your dishes is going to make a big difference to whether you will really get to your target weight.

If you don’t have a strategy you will deviate from your healthy and balanced eating habits more often than not. Create a weekly meal strategy and stay with it!

# 7 – Limit Calories.

Duh. Most days I consume about 5,000 gram calories when I’m not concerned about reducing my weight.

When weight cutting times comes then my calories fall anywhere from 1,200-1,800 depending on the day and the types of training I do.

# 8 – Limit Carbs, Specifically In the evening.

Limit the carbs but do not take them out totally! Carbs are the main source of energy you need to exercise and without them you will feel like shit.

That being stated you can’t be consuming as many noodles, grains and breads as you usually would, specifically at night.

For breakfast and lunch time of course you can have a piece of bread or an apple, but when it comes to supper time, attempt not to consume any kind of carbs.

# 9 – Stay Disciplined and Do not Cheat!

You are disciplined in your Muay Thai so you bet your ass you can be disciplined with your weight cutting diet plan too.

Stay persistent, focused and keep your end objective in mind.

# 10 – I Lied, You Are Able To Cheat Occasionally

OK, I guess you can easily cheat now and again, however do not go overboard!

If your around your target weight and you feel like having a bigger dish than normal, then go on and have one.

Do not make it a HUGE unhealthy meal and still ensure it’s portioned.

Additionally try your best to have it before an exercise so by doing this you can easily still burn it off!

# 11 – Train Hard!

One of the most important weight cutting tips. Even though you do not have as much food in your body you still should stay focused and press yourself during training.

Don’t be a wimp. This is where your mental strength and durability enters play.

# 12 – Test Drive The Weight Cut Diet plan.

Just like you practice throwing head kicks you have to practice your weight cutting diet too.

When you don’t have a fight prepared it doesn’t mean you should be eating like crap and completely disregard what you put into your body.

You must take a week or 2 (or more) to test drive a weight cutting plan to see how you feel, how much your weight drops and what sort of meals operate best for you.

#13 – Test Drive Cutting Your Water Weight.

You need to test drive cutting water weight too.

I know it’s not enjoyable, but it’s a great deal much less enjoyable putting on a sweat suit after weighing in a couple pounds over and having to run on a treadmill to sweat it off while every one else is drinking and eating… it’s not a good feeling.

# 14 – Know How To Rehydrate After Weigh-Ins.

The hard part is done and now you need to resupply your body along with the liquids and nutrients it requires.

Do not just go shoving meals down your mouth because your body won’t have the ability to process it.

First thing you should do is drink tons of fluids (coconut water, pedialyte, smart water etc.) and then start chewing on little snacks for an hour or two.

After your tummy processes the snacks, you can have a nice, filling supper. My favorite is typically a sweet potato, chicken, green spinach and some brown rice.

# 15 – Award Yourself!

The most essential weight cutting tip!

Win lose or draw you experienced hell to make weight and had the balls to step into the ring and fight a tough opponent. Do yourself a favor and give yourself a reward!

Eat a massive steak, munch out at an all you can eat buffet, order some buffalo chicken wings… I usually monster a box of Oreos!

Diet Tips – Five Easy Ways to Lose Weight Fast!

Many people hate the idea of rigid diets – the good news is that if follow the five proven weight loss tips below, you will lose weight easily.

The diet tips require no real willpower and can improve anyone’s diet and chances of healthy weight control.

1. Drink Water

One of the most effective diet tips is to drink plenty of water. In fact, water is possibly the single most important catalyst in losing weight and keeping it off.

Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration that leads to hunger cravings. Water also provides the additional benefit of flushing out toxins from the body and keeping it hydrated.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don’t drink enough water the liver that works to provide stored fat for energy also takes on the role of helping the kidneys eliminate waste and thus becomes less effective at metabolizing fat.

2. Eat Breakfast

Many people believe one of the best diet tips is skipping breakfast, as it will help them lose weight, this is totally incorrect. Skipping breakfast can make you hungrier later in the day leading to distorted satiety signals (i.e. it’s hard to determine when you’re full). This can actually result in eating more as a result.

If you don’t have time to eat breakfast or don’t like to, at least have a liquid meal to fuel your body after sleeping and having no nutrition for several hours.

3. Increase Fibre Intake

Eating lots of foods rich in fibre helps keep food moving through your bowels. Just like water, fiber rich foods bulk you up and make you feel full. In fact, the average person could lose around 10 pounds a year just from doubling their fiber intake.

High fiber foods are generally low in calories and fill you up, so eating more of them means you’re eating fewer calories and leaving less room for calories from other foods. Fiber also cuts calories by attaching itself to some of the other proteins and fats that you eat and eliminates them as well.

The average person consumes about 8g of fiber per day, but many experts recommend 25g. Start your day with a high fiber cereal and keep eating fibre throughout the day.

4. Eat Healthy Fats

Many experts claim that fat causes obesity, raises your cholesterol and causes heart disease, but this is not strictly true. If fat is all that bad, why is it part of our natural diet chain? The reason is fat can be very good for you.

Fat provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostaglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.

When eating fats you should eat healthy fats. Eating “healthy” fats includes the cold-water fish, mackerel and salmon, nuts, and olive oil. By eating healthy fats over unhealthy ones you will lose weight.

5. Lean Protein

Protein is a great weight control tool because of the immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that can lead to a drain in energy and sugar cravings.

Protein also helps maintain muscle mass, which is very important in the fat burning process. At least 20% of calories should be in the form of protein.

Healthy Diet Plan for Pregnancy

Many women ask if there is a particular healthy and balanced diet plan for them during pregnancy.Actually, it all goes a lot deeper than that. Conception, is truly a wonderful concept as so many things must take place in merely the right order, for it to be possible. Nevertheless, it does undoubtedly happen-millions of times a year. Yet for many of us, conception does not “just occur”, with about 15% of us experiencing problems.

There are a lot of different things that can go wrong-ranging from closed Fallopian tubes, deformed sperm, immature eggs and numerous other reasons. There are a lot of different obstacles to conception that for some couples, it could take much longer than prepared for or even not happen at all!

Some married couples keep trying, whereas others resort to the clinical advise for help. Some procedures can be very intrusive. Others are stressful as well as extremely costly. Nonetheless, there is a substitute. The value of food can not be neglected and making certain that you consume a healthy diet plan for pregnancy is absolutely essential.

Current researches have shown that exactly what you consume, your way of life selections and degrees of physical activity can enhance your reproductive chances and support you in deciding the best options.

All of us understand that our diet and the way we live our lives can impact our heath and well being and the chances of causing major illness. Recreation and exercise has an beneficial effect for the body and combined with a good diet will satisfy a complete feeling that can impact our health substantially.

It is incredible that so much emphasis has actually been put on closely reproductive procedures but scant focus has actually been paid to the link between a diet for pregnancy and its advantageous results. There is a focus on revenue creating strategies rather than simple self-help actions which you could do for yourself.

So, with that being said, what should you be eating?

  1.  Avoid trans-fats, such as those found in a lot of commercially ready products and fast foods
  2.  Use unsaturated fats, such as vegetable oils
  3.  Focus on eating good sources of vegetable protein, such as those in grains and nuts and area less emphasis on meats
  4.  Decide on unrefined carbohydrates, such as wholegrains, staying away from processed white breads, cakes and flours
  5. Increase your consumption of calcium and dairy meals. It is recommended to eat full-fat variations whilst attempting pregnancy.
  6.  Take an excellent multivitamin and folic acid for 3-6 months prior to conception.
  7.  Consume foods abundant in iron, particularly those from veggie resources
  8.  Keep well-hydrated by consuming plenty of water. Avoid fizzy drinks and alcohol, keep herbal tea and coffee to a minimum
  9.  Maintain a healthy weight. If you are obese, then take actions to reduce your weight down to a healthy and balanced BMI
  10.  Moderate exercise is vital. Inadequate exercise will badly impact fertilization yet excessive could likewise be bad too.

PCOS Treatment: 7 Natural Diet Tips to Eliminate Ovarian Cysts

Suffering from PCOS? I am going to give you seven natural diet tips you can use right now to start eliminating your ovarian cysts.

Here is why: Natural diet treatment may be just what you need to eliminate ovarian cysts and reverse PCOS.

But first let me ask you this: How do you feel? I know you’re probably suffering from some or all of these symptoms of PCOS:

  • Painful Cramps
  • Irregular Cycles
  • Heavy Periods
  • Nausea and Fatigue
  • Acne or Skin Rashes
  • Excess Facial Hair
  • Lack of energy
  • Depression
  • Can’t Lose Weight

You’ve probably tried all the standard treatment to relieve the pain like aspirin, heat pads, and doctors who usually prescribe drugs, medications or surgery.

But standard treatment isn’t always the best option.

Now you may be wondering, “How can I get relief from the symptoms of PCOS?” In a minute I’ll tell you how you can.

But before we get into that, here are the tips I promised to give you.

TIP 1: Drink Lemon Water.

Lemon water reduces inflammation and improves healing. It keeps you hydrated and helps clear your skin.

Drink a cup of hot lemon water when you wake up and drink at least 2-3 glasses of lemon water throughout the day.

TIP 2: Cut Down on Carbs.

High carb foods cause a rapid increase in your blood sugar and causes your insulin levels to be out of balance.

Medical research shows 80% of women who have PCOS also have problems with their blood sugar and insulin–which causes an imbalance in their hormones.

So your blood sugar and insulin is probably out of balance. That means your hormones are out of balance, too.

Cut down on high carb foods especially, refined sugar, white bread white rice and pasta–immediately.

TIP 3: Eat Whole Grains.

Whole-grain foods are complex carbohydrates that cause a slower rise in your blood sugar.

Eating whole grains prevents your blood sugar from spiking or rising too fast, thus, keeping your insulin and hormones in balance.

Eat whole-grain breads, cereals, brown rice, beans and nuts.

TIP 4: Eat Lots of Veggies.

We all know vegetables contain healthy nutrients. But some vegetables are high in carbs. Remember, high-carb foods cause your blood sugar to spike.

Avoid high-carb vegetables such as potatoes and winter squash. Instead, fill your plate with low-carb veggies like salads, broccoli, cucumbers, cabbage and spinach.

TIP 5: Eat Lots of Protein.

Protein helps control the absorption of carbohydrates and keeps your blood sugar in balance.

It’s important to combine proteins and carbohydrates in the same meal, to control the rise in your blood sugar.

Eat high protein foods like lean beef, chicken, turkey, eggs, fish and soy. Keep some protein bars in your purse for quick snack.

TIP 6: Add Probiotics.

There is growing evidence PCOS is directly related to candida overgrowth.

Although everyone has Candida in their digestive system the problem occurs when Candida and “friendly” bacteria gets out of balance, and the Candida takes over.

This imbalance can happen when you take artificial hormones such as the pill; or if you’ve ever taken any antibiotics (because antibiotics kill all bacteria, even the good strains); or when you eat a high-carb high-sugar diet.

Probiotics counteract candida overgrowth and restore friendly bacteria to your digestive system.

Take a high-quality probiotic daily and eat plenty of unsweetened (or lightly sweetened) yogurt every day.

TIP 7: Take B vitamins.

Take your vitamins, especially B vitamins. B vitamins are critical for relieving PCOS symptoms. B vitamins help balance your hormones and relieve depression.

Take a B-complex vitamin every day starting now.

The reality is:

When you’re suffering from PCOS, you’re probably feeling worried and frustrated, or depressed, embarrassed or overwhelmed by the symptoms.

These diet tips can help you start regaining your natural inner balance and reduce or even reverse PCOS.

Here’s the way to think about it:

To get relief you need to regain your natural inner balance. When you regain your natural inner balance you can eliminate ovarian cysts and reverse PCOS.

Natural diet treatment to restore your inner balance is exactly what you need.