30-Day Diet for Men - Metric Edition
By Ron Hill Jr and Gail Johnson
()
About this ebook
Read more from Ron Hill Jr
30-Day No-Cooking Diet Rating: 5 out of 5 stars5/530-Day Diet for Men Rating: 5 out of 5 stars5/57-Day Gluten Free No Cooking Diet Rating: 0 out of 5 stars0 ratings30-Day Gluten Free No Cooking Diet Rating: 0 out of 5 stars0 ratings7-Day Gluten Free Express Diet Rating: 0 out of 5 stars0 ratings7-Day Diet for Men - Metric Edition Rating: 0 out of 5 stars0 ratings7-Day Diet for Men Rating: 0 out of 5 stars0 ratings7-Day No-Cooking Diet Rating: 0 out of 5 stars0 ratings30-Day Gluten Free Quick Diet Rating: 0 out of 5 stars0 ratings
Related to 30-Day Diet for Men - Metric Edition
Related ebooks
Lose Weight Like a Model: Low Carb Diet Recipes to Lose Weight Quickly, Eliminate Toxins & Look Beautiful Rating: 0 out of 5 stars0 ratingsLose a Pound a Day: Low Carb Diet Recipes to Burn Fat Quickly, Remove Cellulite, Detox Your Body & Feel Great Rating: 0 out of 5 stars0 ratingsLose Body Fat Fast: 5:2 Diet Recipes to Burn Fat Fast, Beat Diseases, Boost Metabolism & Improve Your Health Rating: 0 out of 5 stars0 ratingsLose Weight Without Going to the Gym: Paleo Diet Recipes to Lose 5 Pounds In 5 Days & Enjoy Your Life Rating: 0 out of 5 stars0 ratingsLose Upper Body Fat: Paleo Diet Recipes to Lose 25 Pounds In a Month, Remove Cellulite, Eliminate Toxins & Increase Vitality Rating: 0 out of 5 stars0 ratings5:2 Diet Recipes: 5:2 Diet Recipes to Lose Weight Fast, Burn Fat, Detox Your Body & Increase Vitality Rating: 0 out of 5 stars0 ratingsComplete Guide to the Very Low-Calorie Diet: Lose Excess Body Weight While Enjoying Your Favorite Foods. Rating: 0 out of 5 stars0 ratings60-Day Perfect - 1200 Calorie Rating: 5 out of 5 stars5/5Eating to Lose Weight: The Ultimate Guide Rating: 0 out of 5 stars0 ratingsNutritious Recipes: Good Nutrition on the Grain Free Diet, with Delicious Smoothies Rating: 0 out of 5 stars0 ratingsMigraine Diet: A 4-Week Step-by-Step Guide for Women, With Recipes and a Meal Plan Rating: 0 out of 5 stars0 ratingsAfter the Clear Signs: This Is Not a Book About Islam Rating: 0 out of 5 stars0 ratingsHow to Slim Down: Low Carb Diet Recipes to Lose 5 Pounds In 5 Days, Lower Cholesterol, Eliminate Toxins & Enjoy Your Life Rating: 0 out of 5 stars0 ratingsDiet Health: The Dieting Cookbook with Grain Free Recipes Rating: 0 out of 5 stars0 ratingsLose Weight Fast: Ginger Lemon Detox Water For Fast Weight Loss Rating: 0 out of 5 stars0 ratingsGluten Free Diet - The Essential Gluten Free Diet Guide: Gluten Free Diet Plan And Gluten Free Diet Recipes Rating: 0 out of 5 stars0 ratings101 Best Paleo Diet Foods Rating: 0 out of 5 stars0 ratingsDetox Diet Recipes: Detox Diet Recipes For Lose Weight Quickly, Prevent Diabetes, Boost Metabolism & Enjoy Your Life Rating: 0 out of 5 stars0 ratingsComplete Guide to the Dubrow Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss Rating: 0 out of 5 stars0 ratingsDiet Inspiration: Lose Weight with Grain Free Recipes and Green Juices Rating: 0 out of 5 stars0 ratingsOne Way Ticket To Slimming Rating: 0 out of 5 stars0 ratingsPlant-Based Eating: Gain More Energy, More Productivity & Ward Off Illness Rating: 0 out of 5 stars0 ratingsEat Yourself Fit and Healthy Rating: 5 out of 5 stars5/5Pregnancy guide: Good health for yourself and your baby Rating: 0 out of 5 stars0 ratingsDiscover Your Thinner Self: A Common-Sense Approach for a Slimmer, Healthier You Rating: 0 out of 5 stars0 ratingsFast Weight Loss in 30 Days Program: Burn Calories, Live Healthy the Low-Carb Keto Detox Diet for Women Rating: 0 out of 5 stars0 ratings52 Diets Rating: 2 out of 5 stars2/5
Diet & Nutrition For You
The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Mediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/5Carnivore Cure: The Ultimate Elimination Diet to Attain Optimal Health and Heal Your Body Rating: 5 out of 5 stars5/5The Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsBigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Fit Men Cook: 100+ Meal Prep Recipes for Men and Women—Always #HealthyAF, Never Boring Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5ketoCONTINUUM Consistently Keto For Life Rating: 5 out of 5 stars5/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach Rating: 4 out of 5 stars4/5Gut: The Inside Story of Our Body's Most Underrated Organ (Revised Edition) Rating: 4 out of 5 stars4/5Step by Step Guide to the Whole 30 Diet: A Detailed Beginners Guide to Losing Weight on the Whole 30 Diet Rating: 5 out of 5 stars5/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Delay, Don't Deny Rating: 5 out of 5 stars5/5The Daniel Plan Cookbook: Healthy Eating for Life Rating: 0 out of 5 stars0 ratingsThe Blue Zones Solution: Eating and Living Like the World's Healthiest People Rating: 5 out of 5 stars5/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life Rating: 4 out of 5 stars4/5
Reviews for 30-Day Diet for Men - Metric Edition
0 ratings0 reviews
Book preview
30-Day Diet for Men - Metric Edition - Ron Hill Jr
Disclaimer
The Best Weight-Loss Diets
According to the late Dr. Jean Mayer of Harvard University’s Department of Nutrition, a really good reducing diet must have the following three characteristics:
1) The diet must provide you with an understanding of weight control as well as the knowledge you need to reduce your weight to the desired level.
2) The diet must help you remain healthy while you are losing weight.
3) The diet must lead you to a healthier way of eating and exercising that will, in the long term, help you keep off the weight you have lost.
The weight-loss diet featured in this eBook is a balanced diet;
i.e., a diet that is not only low calorie and reasonably low in fat, but is also nutritionally balanced. The 30-Day Quick Diet for Men – Metric Edition, however, does not meet all the criteria set forth above. While you will get some dieting insight
and some idea of how much you can eat and still lose weight, you will not get a real understanding of weight control from this eBook. That’s not its purpose. What you will get is a healthy diet – and a diet that if followed will promote weight loss. Think of the 30-Day Quick Diet as a quick fix, a healthy start that will get you on the right track – but it’s not the long-term answer.
Long-term success is about developing both an understanding and a plan that will result in healthier eating and physical activity habits. For a through understanding and the guidance you need to succeed in the long term I recommend you read, Weight Control - Metric Edition by Vincent W. Antonetti, Ph.D., a NoPaperPress eBook
Begin with a Medical Exam
Everyone should at the very least have a medical assessment, or exam, before starting a weight loss diet. Why? You need to make sure your health will allow you to lower your caloric intake and increase your physical activity. The medical checkup may be as simple as a visit to a physician who is familiar with your medical history, or it may be a thorough physical exam. The physician conducting the medical exam should be made aware of and should approve the specific weight loss diet you’re planning.
What’s in This eBook?
This eBook actually contains two 30-day diets: a 1500 kcal diet, and for even faster weight loss a 1200 kcal diet. And both diets have a meal plan (menu) for each and every one of the 30 days.
Which Calorie Level is for You?
1500 kcal Quick Diet: This calorie level is suitable for smaller men, older men and inactive men.
1800 kcal Quick Diet: Larger men, younger men and active men should choose this calorie level.
How Much Weight Will You Lose?
Weight loss occurs when your food energy intake is less than the total energy you expend. This difference in kcalories is referred to as your kcalorie deficit. How much weight you lose depends on the magnitude of your kcalorie deficit. Simple metabolic calculations make a rough estimate possible. On the 30-Day Quick Diet, most men lose 7 to 8 kilos – depending on whether the 1,800 or 1,500 kCal diet is selected. Smaller men, older men and less active men will lose a bit less and larger men, younger men and more active men often much more. Exactly how much weight you will lose depends on how much you weigh, your age and your activity level. Again, for the full story see Weight Control - Metric Edition by Vincent W. Antonetti, Ph.D.
Guidelines for Healthy Eating
No single food can supply all the nutrients you need in the amounts you need. The most important factors in nutrition are variety, variety, variety! Variety is the key to a nutritious diet. As a means of setting strategies for food selection, the U.S. Department of Health and Human Services and the Department of Agriculture issue Dietary Guidelines every five years. The latest Dietary Guidelines describe a healthy diet as one that:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Includes fish, poultry, lean meats, beans and nuts.
- Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
The guidelines encourage adults to consume a variety of nutrient-dense foods and beverages within their caloric needs. The afore mentioned U.S. government agency recommends how much should be eaten from each of the basic food groups (i.e., from the fruit group, vegetable group, grains group, meat and beans group, milk group, and oils group) – whether you are trying to lose weight or maintain your weight. All this information and more can be found in my eBook Nutrition for Better Health - U.S. Edition published by NoPaperPress.
Even though most adults can get all the vitamins and minerals they need by merely consuming a variety of nutritious foods (from the fruit group, the vegetable group, the grains group, the meat and beans group, the milk group, and the oils group), many physicians recommend a daily multi-vitamin/mineral supplement – just in case you don’t eat the way you should.
Exchanging Foods
If there is a food listed in the 30-Day Quick Diet that you don’t like, or that you can’t find locally, or that you forgot to pick up while shopping, try exchanging or substituting another food in its place – a technique used by dieticians. Exchanging a food listed in a diet for another food with approximately equal caloric value and nutritional content is the foundation of a successful long-term diet. Substitution possibilities are almost endless but have to be done carefully.
The easiest substitutions are those within the same food group, such as exchanging one vegetable variety for another, or a glass of milk for yogurt. More sophisticated exchanges can cross food groups, for instance replacing 100 grams of turkey breast with about 15 grams of peanut butter spread on a piece of whole wheat bread. Both foods are complete protein and both contain about 175 kcalories. For help, refer to the kcalorie table in Appendix A.
With some understanding and experience, you can use this table to help you substitute foods called