Nutrition Archives - The Fit Father Project

Why Weekends Keep Wrecking Your Progress (and How to Fix It)

Steve Roy — Thu, 30 Oct 2025 19:24:06 +0000

Let’s be honest — the weekend is where most diets go to die.

You crush your weekday routine. You hit your protein goals, pack your lunches, skip the drive-thru, and maybe even hit the gym before work. You’re in control, feeling focused, and watching the scale finally start to move.

Then Friday night rolls around. Suddenly it’s pizza, beers, and snacks that somehow last through Sunday’s football marathon.

Sound familiar? You’re not alone. For most guys over 40, weekends are where progress gets wiped out — not because of laziness or lack of willpower, but because life looks completely different when the workweek structure disappears.

You’re spending time with your family, meeting friends, eating out, and relaxing — all things that should be part of a balanced, enjoyable life. The challenge is figuring out how to do those things without losing momentum.

Here’s the good news: you don’t need to give up fun, flavor, or freedom to stay consistent. You just need a smarter plan that fits your life as a busy dad.

Promise: In this article I'll help you understand why your weekends are stalling your progress and why consistency is far more important than perfection. I'll also share 7 strategies to help keep you on track while still being able to enjoy your weekends.

Why a Weekly (Not Just Daily) Calorie Deficit Matters for Fat Loss

When it comes to fat loss, most people focus on hitting a specific calorie goal every single day. You track your meals, stay “on plan” Monday through Friday, and expect the scale to reward you. But then the weekend happens — a dinner out here, a few drinks there — and somehow, your progress stalls.

The reason? Fat loss depends on your weekly calorie balance, not just your daily targets.

Fat Loss Is About the Bigger Picture

Your body doesn’t reset at midnight. It runs on trends, not single days. What determines whether you lose or gain fat is the cumulative energy balance — how many calories you consume versus how many you burn over time.

For example, say your maintenance calories are 2,000 per day, and you eat 1,700 calories Monday through Friday. That’s a 1,500-calorie deficit across the week. But if you “relax” on Saturday and Sunday with 2,500 calories each day, that adds 1,000 extra calories — wiping out your entire weekly deficit (and then some).

You didn’t “mess up” one day; you simply balanced out your deficit across the week. That’s why the scale doesn’t move, even when you feel like you’ve been “good” most of the time. It's incredibly frustrating I know, but there are plenty of things you can do to help avoid this trap.

Try a Weekly Approach Instead of Daily

Focusing on your weekly calorie intake gives you more flexibility and accuracy. Instead of obsessing over every single day, you can plan your week strategically:

Bank calories: Eat a little less during the week if you know you’ll eat more on the weekend.
Smooth out fluctuations: Some days you’ll be hungrier — that’s okay. What matters is how your average intake adds up.
Reduce guilt: One higher-calorie day doesn’t erase progress if your weekly average stays in a deficit.

How to Apply It

Know your maintenance calories. Use a calculator or track your weight and food intake for a few weeks. Remember, tracking calories is only effective if you know how many you should be eating for your specific goals.
Set a reasonable deficit. Aim to eat 10–20% below maintenance across the week.
Track weekly averages. Use an app or spreadsheet to monitor total weekly intake, not just daily numbers.
Adjust for real life. If you know you have social events or family meals coming up, plan lighter days beforehand.

7 Simple Ways to Make Progress AND Enjoy Your Weekends

1. Plan Flexibility — Not Perfection

One of the biggest mistakes guys make is trying to be perfect during the week and then “rewarding” themselves on the weekend. That all-or-nothing mindset almost always backfires.

You don’t need to eat chicken and broccoli while your family’s at the pizza place, but you also don’t need to go full “cheat weekend.” The trick is to plan your flexibility.

If you know Friday night is family pizza night, make breakfast and lunch higher in protein and lower in carbs. You’ll balance your calories and still enjoy dinner without guilt.

Think of it like budgeting. You can spend a little more in one area as long as you save somewhere else.

Dad Hack: Pick one “non-negotiable healthy meal” each weekend.
Maybe it’s your Saturday morning eggs and oatmeal or Sunday’s grilled lunch. That single anchor meal keeps you grounded, even when the rest of the day is unpredictable.

Planning a bit of flexibility allows you to enjoy real life and stay consistent — which is exactly what you want.

2. Don’t Wipe Out a Week of Progress in Two Days

This one stings a bit, but it’s important.

Let’s say you’ve been working hard all week. You’re tracking calories, hitting your protein goals, and staying in a solid calorie deficit. You feel great and start seeing progress. Then Saturday rolls around, and you loosen the reins. A few beers, some pizza, maybe dessert — nothing crazy, right?

The problem is, those “few” indulgences can easily wipe out the entire calorie deficit you built during the week.

A single weekend of overeating can erase five days of discipline. That’s not an exaggeration — it’s simple math. If you eat 500 fewer calories than you burn Monday through Friday, you’re down 2,500 calories for the week. But if you eat 1,500 extra on Saturday and Sunday, you’re right back to zero.

It’s not that you don’t deserve to enjoy yourself — you absolutely do. But you have to be aware that consistency, not intensity, drives progress.

You can eat 100% clean Monday through Friday, but if you consistently go off the rails every weekend, you’ll just spin your wheels and struggle to lose weight.

You can absolutely still enjoy your weekend — just do it smarter.

3. Use the 80/20 Rule (the Right Way)

You’ve probably heard of the 80/20 rule: eat healthy 80% of the time, and allow yourself some flexibility 20% of the time. It’s a great principle — when used correctly.

Here’s how most guys don’t use it correctly:
They’re strict all week, then treat the entire weekend as the 20%. That’s not 80/20 — that’s closer to 50/50!

Here’s the real math: if you eat around 30 meals per week, you can have six of them be “flexible” without hurting your progress. That means you can enjoy Friday takeout or Sunday brunch and still stay on track — as long as the rest of your meals are solid.

Dad Hack: Make your 20% meals intentional.
Plan them, enjoy them, and then move on. What you want to avoid is “accidental overeating” — where one unplanned splurge snowballs into an entire weekend of poor choices.

4. Upgrade Your Weekend Favorites

You don’t have to give up flavor to eat better on weekends. You just need to make small swaps that deliver big results.

Try these easy upgrades that taste great and keep you feeling good:

Grill leaner cuts of meat. Chicken thighs, pork tenderloin, and 93% lean ground beef are flavorful and lower in calories.
Swap chips for air-fried potatoes or roasted veggies. You’ll still get the crunch without the grease.
Use Greek yogurt instead of sour cream. Same texture, more protein, fewer calories.
Try high-protein snacks and desserts. Greek yogurt parfaits, protein ice cream, or high-protein wraps are solid choices.

Little tweaks like these help you enjoy your favorites without sabotaging your progress.

5. Handle Alcohol Without Derailing Your Progress

Here's the big one for most dads – alcohol.

It’s football season, the guys are over, the grill is fired up, and the beers are flowing. Nothing wrong with that — as long as it doesn’t become a calorie bomb that wrecks your progress.

The reality is, alcohol packs more calories than most guys realize. A few beers and a handful of snacks can easily top 1,000 calories before you’ve even thought about dinner. On top of that, drinking lowers your inhibitions, making it easier to overeat.

And let’s not forget the hidden damage: poor sleep, low recovery, and sluggish testosterone production. All of that adds up — especially after 40, when your metabolism and recovery aren’t what they used to be.

Here’s how to drink smarter without giving up your social life:

Set a limit. Two drinks per night is a solid rule of thumb.
Choose lighter options. Light beer, tequila with soda water, or whiskey on ice beat sugary cocktails every time.
Hydrate between drinks. Alternate every drink with a full glass of water.
Eat before you drink. A protein-based meal keeps blood sugar stable and curbs late-night cravings.

You don’t have to swear off alcohol — just be intentional. You’ll enjoy it more, recover faster, and wake up Monday feeling like a new man instead of a zombie.

6. Turn Sunday Into Your Reset Day

For a lot of dads, Sunday becomes a “last chance” to indulge before Monday hits. But that mentality keeps you stuck in the cycle of starting over every week.

Instead, use Sunday as your reset day — the day that sets the tone for the week ahead.

Here’s what that looks like:

Get outside with your family for a walk or light workout.
Prep one or two easy, protein-rich meals for Monday.
Eat a balanced dinner with lean protein, veggies, and some carbs.
Go to bed on time.

This small shift can completely change your week. Instead of waking up Monday bloated and sluggish, you’ll feel focused and ready to go.

Mindset Shift: Stop thinking of Sunday as the end of your weekend. Start seeing it as the beginning of your week.

7. Consistency Beats Perfection Every Time

The truth is, your kids don’t need to see you eating perfectly — they need to see you being consistent.

The goal isn’t to live on salads and grilled chicken; it’s to make better choices more often and model balance.

One “off” meal doesn’t ruin your progress — but letting it turn into an “off” weekend will. The goal isn’t to avoid fun, it’s to avoid extremes.

At 40 and beyond, your metabolism slows down, your recovery takes longer, and your energy matters more. But that doesn’t mean your best days are behind you. It means you need to focus on what actually works — building sustainable habits and leading by example.

Because your kids don’t care what your body fat percentage is — they care that you’re showing up with energy, confidence, and consistency.

Key Takeaways

Plan your flexibility — not perfection.
Don’t erase a week of progress in two days.
Use the 80/20 rule the right way.
Upgrade your weekend meals.
Drink smarter, not harder.
Make Sunday your reset day.
Focus on progress, not perfection.

The Bottom Line

You don’t need a new diet — you need a weekend strategy that fits your real life.

When you plan ahead, keep your anchor meals, drink smarter, and ditch the all-or-nothing mindset, weekends stop being your enemy. They become part of your progress.

You’ll wake up Monday feeling better, not worse. Your energy will stay high, your confidence will grow, and your family will notice the difference.

Because the healthiest thing you can do as a dad isn’t just eat clean — it’s lead by example.

Helping busy dads like you navigate the world of health and fitness is what we do every single day inside the Fit Father Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last like the members below.

Click Here To Learn More About Fit Father Foundations

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched information on building muscle, nutrition, and sustainable fitness habits.

The Power of Simple: Why the Easy Button Is the Secret to Your Diet Success

Steve Roy — Fri, 19 Sep 2025 18:28:50 +0000

Walk down any grocery aisle, scroll through social media, or flip through a fitness magazine and you’ll be hit with the same message: eating well is complicated. Keto, paleo, intermittent fasting, carnivore, vegan, low-carb, carb cycling—the list never ends. Each diet has its rules, restrictions, and rituals, and all of them promise the same thing: results.

If you’ve ever tried to lose weight, build muscle, or just eat healthier, you already know the nutrition world is incredibly confusing and there are so many conflicting ideas on what the “right” way to eat is. And unfortunately each promises to be the answer, so we never know what actually works.

Inside our Fit Father Program, we’ve helped thousands of busy dads over age 40 break free from the “complicated diet trap.” We teach guys how to press the easy button following a simple nutrition system that fits your busy life.

How To Simplify Your Diet

In this article, I’ll show you not only why over complicating your nutrition is holding you back from continued progress, but I’ll share some proven strategies that will allow you to dial in your eating while minimizing the time and effort needed to eat a high quality diet.

Always know what you’ll be eating for your next meal. Waiting until you’re starving is almost always a bad idea and will often lead to poor choices. This requires a little planning and preparing, but can mean the difference between struggle and success.
Choose 4-5 easy, healthy meals that you can rotate each week. This helps you avoid getting overwhelmed with too many choices or rushing around shopping for ingredients.
Stick with the basics for each meal; protein, vegetables, and a fiber rich starch. Keep it as simple as possible!
Use intermittent fasting to help you control total calorie intake. This is especially important if your primary goal is fat loss. Find an eating window that works for your schedule and lifestyle and it becomes much easier. There are so many benefits of fasting, but one main one is that you’re eating less by default because you’re in a shortened eating window.
Keep a pantry full of spices and seasonings. These are calorie free and can add enough variety to your meals to keep things interesting without constantly having to find new recipes. For example, marinate your chicken in tarragon and garlic one night and the next use paprika, cumin, and coriander.

Complexity Is the Enemy of Consistency

If you look closely at the people who actually succeed with their diets—year after year, not just for a month—you’ll find something surprising: they keep it simple.

Take a moment to think about how much energy goes into a complicated diet. You’re weighing every gram of food, meal-prepping a dozen containers, tracking every calorie, reading labels like a scientist, and avoiding entire categories of foods.

For a few weeks, it feels exciting—you’re in control, the rules give structure, and the novelty keeps you motivated. But then life happens. Work deadlines pile up. Your kid gets sick. You travel for the weekend. Suddenly, all those rigid rules and restrictions crumble.

Why? Because complicated diets are fragile. They only work when life is perfect. And life is never perfect.

Simplicity, on the other hand, is resilient.

Adopt The Long-Game Mindset: 30-Days vs 30-Years

Anyone can follow a diet for 30 days. But the real question is: Can you eat this way for 30 years?

That’s the difference between flashy diets and a simple, sustainable approach. Flashy diets burn hot, then fizzle. Simplicity might not be exciting, but it’s repeatable. And repeatable habits are the only ones that stick.

At the end of the day, your body doesn’t care about fancy rules. It cares about consistent patterns. Eat real food. Control portions. Repeat.

You’re a busy parent.

If you’re anything like me, you have far more things to do than you have time and the last thing you want to do is spend hours planning, shopping, prepping, cooking, and cleaning each week all in the name of eating healthier. Does that work, yes. Can we do it for a little while with success, absolutely. But the reality is that most of us just don’t have the time, money or energy to stick with these things for any length of time.

Simplicity Builds Consistency, and Consistency Matters Most

The most powerful factor in any fitness journey isn’t intensity, whether it’s with your workouts or diet—it’s consistency. And the best way to get consistent is to make it as easy as humanly possible to succeed. And that may mean rotating your favorite 5-6 healthy meals over the course of each week. That may mean starting a meal prep habit.

It may mean knowing exactly what you’re eating for breakfast like we cover in this article when you know you’ll be rushing out the door to get to work. Or it may mean using only a handful of ingredients for your meals.

One thing that has worked very well for me personally over the years is eating the same breakfast almost every day. I make 3-4 scrambled eggs with fresh salsa, blueberries, and some potatoes cooked in a pan with a little olive oil and spices. It’s simple and healthy and takes all the guesswork out of eating when I wake up.

Simplicity Eliminates Decision Fatigue

Every day, you make thousands of small decisions—what to wear, how to commute, when to answer emails. By the time you get to dinner, your willpower is already drained.

A complicated diet adds more decisions: Can I eat this food? How many grams of carbs do I have left? Is this snack “clean” enough? That mental clutter often leads to burnout.

But when your diet is simple—protein + vegetables + carbs, repeated in different ways—you don’t have to think so hard. Fewer choices = fewer chances to quit. Using the Perfect Plate approach simplifies eating and makes it so much easier to follow the basic guidelines of a high-quality diet.

The Perfect Plate approach makes things super simple and is the template I have been using for my meals over the last few years. One of my absolute favorite easy meals is 8 oz. of meatloaf (cooked with veggies in it for extra nutrition), a spinach salad with an oil based dressing, and a handful of red potatoes cooked in the air fryer with some garlic and pepper.

Another favorite is an 8 oz. chicken breast marinated in an oil based dressing, asparagus with olive oil and parmesan cheese in the air fryer, and half of a sweet potato. Nothing fancy, just easy, quick, and healthy.

Simplicity Frees You from Food Obsession

One of the hidden costs of complicated diets is that they make you think about food all the time. When you’re constantly counting, measuring, or restricting, food takes up too much mental space.

Simple eating flips the script. Instead of obsessing, you start automating. You eat in patterns, not puzzles. And once eating well feels automatic, you can shift your focus to actually living your life.

A study from Cornell's Food and Brand Lab found that the average person makes about 200 food-related decisions every day, many of them unconsciously. These decisions range from what to have for breakfast to whether to get a snack. Think of all the freed up mental space you’d have if you didn’t have to constantly have to be thinking about and planning your next meal. Do you think you’d be more productive in other areas of your life? I do!

Simple Doesn’t Mean Boring

One fear people have is that “simple” equals bland. Not true. Think of tacos: meat, veggies, tortillas. Or a stir-fry: protein, rice, vegetables, sauce. Simple meals can be endlessly creative without needing dozens of ingredients or restrictive rules.

One of the most popular recipes we’ve shared inside our forum is a dish called Crack Slaw. It’s so easy to make, tastes amazing, and is loaded with nutritional value. It’s just one of the many recipes and tips we share inside our programs to help make fitness easier for you.

Article Summary: The Bottom Line

Nutrition isn’t supposed to feel like a second job. It’s supposed to be your easy, nourishing structure that gives you the energy to support you for the rest of your life.

The most successful eaters aren’t the ones chasing the latest diet trend—they’re the ones who found a way to keep it simple. Because simple is sustainable. Simple is repeatable. And in the long game of health, simple is one of the real “secrets” to success.

A few more ideas to help you succeed:

Always have healthy snacks on hand. This can prevent you from stopping at a fast food restaurant when you’re out and starving.
Buy in bulk and freeze for later. Meats and vegetables work very well.
Focus on eating single ingredient foods and use spices and marinades for experimentation with different flavors.
Consider joining the thousands of men who are already using these strategies and many more to stay fit and healthy through our Foundations Program.

Ready to press the easy button on your diet?

That’s what we do every day inside the Fit Father Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last like the members below.

Click Here To Learn More About Fit Father Foundations

Steve Roy, NASM CPT, Certified Personal Trainer @ Fit Father Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

Holiday Health Tips to Get You Through the Season

Trina K — Fri, 13 Dec 2024 19:09:20 +0000

Over the holidays, it's really easy to eat too much, drink too much, and generally disregard the hard work you've been doing all year long.

But, it is possible to enjoy the holidays without ruining all your hard work.

You just need our holiday health tips!

Think it’s OK to relax your eating plan over the holidays?

Consider this: eating just 200-300 calories extra per day, you could easily add 3 pounds in the space of a few weeks.

That’s 3 pounds of weight that you've got to lose again.

And 200-300 calories is just a couple of cookies or a piece of pecan pie.

You don’t need to skip the festivities, though! You just need a plan to support your healthy lifestyle, and that’s what our holiday health tips are for.

Use the following holiday health tips to help you make the right choices and still enjoy the holidays!

Download the Fit Father Project Holiday Recipe Guide — it's got everything from starters to sides to main courses and, yes, desserts!

Holiday Health Tips to Get You Through the Season

Moderation

Regardless of if you're getting carry-out, delivery, or cooking at home, moderation is always key.

Remember, you're trying to lose or maintain your weight.

It's OK to try things or enjoy your favorite holiday dishes, but only in moderation.

Whenever possible, adopt the perfect plate approach — 1/2 vegetables, 1/4 protein, and 1/4 quality carbohydrates.

If this isn't possible, then small portions are the safest bet.

Prepare

The holidays are a busy time, and it can be hard to stick to your healthy eating habits.

To help you make the right decisions, simply take a look at this free 1-day meal plan or choose some of the recipes from your new FF30X membership.

Pre-prepare the food and keep it in the refrigerator or freezer. You’ll have something healthy to eat throughout the entire week!

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Let Loose

Accept that it’s the holidays and that it’s OK to indulge a little, but not the entire time.

If you’re going to let loose one evening, continue to eat regular meals afterward and try to restrict your calorie content.

Restricting your calories at other times will help to balance out your indulgence.

Feel free to schedule an intense workout in the future to tip the scales in your favor.

Pause Before Seconds

One of the simplest and most effective techniques to avoid overeating is to have a small portion and then take a moment before you decide to have seconds.

By simply pausing for 30 seconds, your body and your brain will tell you if you really need seconds or not.

Then, don’t be afraid to say no!

Keep Your Distance

It’s easier to control what you’re eating by staying away from the table or area where all the food is laid out.

The closer you are, the easier it is to graze without thinking about it.

Try to make it as difficult as possible to get seconds, grab another handful of snacks, or have just one more cookie.

Choose Your Drinks Wisely

Festive eggnog can have as much as 500 calories in one glass, and an average glass of wine or beer is between 150 and 250 calories.

Consider what you’re drinking carefully.

The lowest calorie option is usually a spirit on the rocks. The ice will dilute the alcohol slightly to help keep you hydrated and reduce the impact of the alcohol.

Or check out these healthy holiday cocktails!

Find out how to eat healthy on the weekend – or over the holidays – and stick to your nutrition goals!

Have Healthy Recipes At Hand

There are hundreds of potential recipes available when you sign up with the FF30X program.

Download a few and keep them handy. It's a great way of looking after your health and that of your family.

That could make this one of the best holiday health tips of all!

Here are some more recipes you can try and you can also download the Fit Father Project Holiday Recipe Guide!

Drink More Water

You already know water is essential for your body.

But don’t forget that drinking water is also a great way of filling up, effectively reducing your appetite and helping you to stick to your healthy eating lifestyle.

This is more than one of the best holiday health tips. You should do this all year round!

As a bonus, cold water lowers your core temperature, forcing your body to boost your metabolism to correct your core temperature. It burns extra calories while doing this.

Here are some quick tips and targets for you to hit your daily hydration levels.

Take Time To Exercise

Many people stop doing their regular exercise routine throughout the holidays.

If this is you, then don’t feel bad about it.

However, a little exercise can go a long way.

Try to move as much as possible, whether you’re taking the dog for a long walk or running around with the kids.

Anything you do will help you to stay active and keep burning those calories.

Try these tips for staying active over the holidays!

Sleep

Sleep is essential to your continued good health.

When you sleep, your body balances its hormones and repairs itself.

But, a lack of sleep can also make your brain feel foggy, making it harder to choose the healthy option.

In fact, your brain may even start to crave sugar to dispel the fogginess making it harder for you to resist those holiday temptations.

Here's what you need to know about sleeping and how to determine which type of sleeper you are.

These 7 ways to sleep better will improve your sleeping habits, helping you to wake up rested in the morning.

Use Small Plates

The average appetizer contains around 200 calories!

One of the simplest and most effective holiday health tips is to choose a smaller plate.

This will stop you from being able to put too much on it, helping your portion control without you even having to think about it.

Of course, you have to avoid thinking that seconds are OK because you had a small plate!

Use the Scales

In general, it’s a good idea to weigh yourself every week or two.

This will ensure your weight targets are going in the right direction without placing too much emphasis on weight.

Good health is more than just what you weigh.

However, during the holidays, it can be a good idea to weigh yourself every other day.

The thought of having to do this and the sight of the scales moving can help you to make the right food choices.

Holiday health tips work best when you need to be accountable for your actions.

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Fill Up On Vegetables

Vegetables are great for making you feel full, but also provide many of the basic nutrients your body needs.

If you’re concerned about the food you're having, then focus on eating the vegetables. These will usually be the healthiest option.

You can always add a little protein to keep your body balanced.

Food Journal

We've already mentioned accountability, and it is certainly one of the strongest motivators to stay on the healthy side of the holidays.

One of the best holiday health tips is simply to start a food journal. This way, you can record everything you eat and calculate an approximate calorie intake.

Compare this to your maintenance calories, and you’ll soon realize where you’re going wrong.

Even the thought of having to record all your food can stop you from eating the wrong things.

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Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Buddy Up

If you have a friend or relative that is trying to live more healthily, then you can buddy up with them.

If you haven’t got a friend doing this, then join F30X today and find a buddy!

Then all you need to do is challenge them — the one who puts on the most weight over the holidays loses (what they lose is up to you two and we won't ask!).

This will definitely help you to make the right choices when faced with an abundance of food and drink.

Keep In Touch

One of the most important ways of restricting your eating and choosing the healthy option is to make sure you’re accountable.

This can be difficult if you're the only one in the house doing that!

However, join the FF30X today, and you’ll have all the support you need along with the need to be accountable.

Simply thinking about sharing your weight gain will be enough for you to remember the holiday health tips and make the right decisions.

Before you know it, you won’t just be the man you want to be, you’ll be the man others want to be!

,

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on holiday health tips.

Holiday Eating Tips That Last the Whole Year Long!

Erin Coleman — Fri, 13 Dec 2024 19:09:19 +0000

Willpower at one meal is great, but following a few simple holiday eating tips before, during, and after any occasion is the best way to avoid weight gain — and keep the weight off.

Doing so can help you avoid eating because of boredom, eating the wrong foods, and getting too little physical activity.

Eating healthy during any holiday season — or any other time of the year — is simple with the right tools, guidance, and education in place.

Start by making a few small lifestyle changes, one at a time, to increase your chance of long-term success.

Try the following healthy holiday eating tips to improve your overall health and wellness now and all year long!

Already drop some pounds and want to keep them off? Check out these weight loss maintenance tips!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Holiday Eating Tips

Keep a Water Bottle With You

Making sure you're drinking enough water is the best way to avoid overeating at mealtime.

Keep a water bottle with you all throughout the day and drink as often as you can!

Men often need at least 16 cups of water daily.

You might need more or less than this, depending on your body size and the amount of water you lose through sweating.

To eat less at mealtime, try drinking at least 2 cups of water before each meal.

Consume 2-4 cups of water when you wake up each morning too!

To ensure you stay properly hydrated, check the color of your urine.

If it's clear or light yellow in color, chances are you're drinking enough fluids.

If it's bright or dark yellow, bump up your fluid intake.

Check out these quick tips and targets for you to hit your daily hydration levels.

Write Down What You Eat

Writing down, or recording in an app, what you eat is a good way to control your food intake — even if you don't count calories.

Studies show that self-monitoring, including keeping a food journal, is an effective weight loss strategy.

Recording what you eat often makes you more aware of the volume of food you're eating.

Subconsciously, you may eat less food after seeing what you eat in writing.

Record your calorie intake too if you'd like, but at a minimum write down the type and quantity of food you're eating throughout each day.

Limit Your Alcohol Intake

Drinking alcohol is a popular holiday tradition, but be aware of the quantity you're drinking to avoid undesirable holiday weight gain.

If you do choose to drink alcohol, do so in moderation.

This equates to consuming two drinks or less per day for men, and one drink or less daily for women.

Eggnog, a common holiday drink, often contains more than 200 calories in each serving.

While you don't have to nix alcohol entirely (though if you're able to that's great!), limit it as much as you can.

Find out how to eat healthy during holidays or any regular weekend and stick to your nutrition goals!

Weigh Yourself Every Day

Daily weigh-ins make it easier to avoid packing on unwanted pounds.

In fact, studies show that weighing yourself daily aids in weight loss and helps you keep the weight off long term.

Doing so helps you become aware of slow, gradual weight gain that can occur over time.

Weigh yourself at the same time each day to achieve the most accurate results.

If you notice gradual weight gain, make simple changes in your daily diet and exercise habits.

Eat fewer calories, drink more water, or increase the number of calories you burn throughout the day.

Eat Low-Calorie Foods First

When healthy weight management is your goal, one of the best holiday eating tips this season is to eat low-calorie foods before higher-calorie options.

After drinking water, consume non-starchy vegetables like tomatoes, cucumbers, leafy greens, green beans, mushrooms, asparagus, broccoli, cauliflower, or bell peppers plus nutritious protein foods.

Examples include grilled chicken, turkey, fish, seafood, eggs, and very lean cuts of organic red meat.

Finally, consume fiber-rich starches (whole grains, dried beans, corn, peas, sweet potatoes, etc.) and healthy fats.

Examples include nuts, seeds, nut butter, olives, hummus, and avocados.

Cook holiday recipes with olive oil or other plant-based oils, and top leafy greens with oil-based salad dressings.

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Portion Your Foods Properly

An excellent way to abide by effective holiday eating tips is to portion each plate of food properly.

Aim to fill half of your plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of your plate with fiber-rich starches.

Make sure each meal contains a healthy fat as well.

Add in three servings of dairy foods (or calcium-rich dairy alternatives) daily plus 1-2 cups of fruit per day.

Add Protein Powder to Recipes

One of the best ways to boost satiety, better control your calorie intake, increase metabolism, and maintain lean muscle mass is to consume plenty of protein.

Consider adding protein powder to some of your favorite holiday recipes.

Examples include shakes, smoothies, oatmeal, pancakes, waffles, protein bars, desserts, muffins, protein balls, and more!

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Eat Meals Slowly

Eat your meals slowly this holiday season to avoid overeating at mealtime.

Take your time, take breaks while eating, and allow yourself plenty of time to slowly chew your food.

It takes at least 20 minutes for your brain to realize you feel full, so make sure to plan enough time for this process to occur!

In other words, don't eat while in a hurry!

Use Smaller Plates

Try a slightly different healthy eating strategy when abiding by holiday eating tips this season.

Use smaller plate sizes at mealtime.

Eat only what you can fit on your plate to control calories and avoid unwanted weight gain.

Eat every few hours to avoid extreme hunger and subsequent binge eating!

Avoid Going Back for Seconds

A popular habit during holiday mealtimes is going back for second helpings, but doing so can increase your chance of overeating.

Get seconds if the foods you choose are low in calories, such as salads, vegetables, or lean protein foods.

Steer clear of going back for seconds for high-sugar or refined, high-carb foods whenever possible.

Choose Healthy Desserts

A simple holiday eating tip to consider this season is to pass on traditional pies, cookies, ice cream, and other sweet treats if you can!

Choose crustless pumpkin pie instead of traditional pumpkin pie, apples with peanut butter instead of apple pie, frozen yogurt or avocado ice cream instead of regular ice cream, protein balls or protein bars instead of cookies, or other guilt-free healthy dessert recipes!

Doing so often means you can satisfy your sweet tooth without packing on unwanted pounds.

Eat Small Meals Every Few Hours

Fasting is often an effective weight loss strategy, but feeling overly hungry can put you at risk of overeating during your next meal.

Instead, eat smaller meals or snacks every few hours.

Aim for three meals plus two to three snacks daily, or five to six small meals throughout each day!

Stick with the same meal plan during holiday gatherings if you can.

Don't Eat While Distracted

When you're distracted or trying to multitask while eating food, it's easy to eat more than you'd like.

To avoid eating while distracted, don't eat and watch television at the same time.

Avoid cooking and eating at the same time, and focus on your body's satiety cues if you're talking with friends or family members during mealtime.

Make sure to eat slowly, and stop eating at the first sign of satiety.

Focus on Getting Enough Sleep

Getting plenty of sleep is crucial to control your appetite and reduce the risk of overeating.

Sleep deprivation can affect hunger hormones, increasing food cravings and your overall appetite.

Aim to get at least seven hours of sleep each night by sleeping in a cool, dark, quiet room, setting a regular bedtime, and establishing a regular bedtime routine.

Use a white noise machine to block out loud sounds, avoid caffeine and alcohol before bed, avoid going to bed hungry or too full, and keep stress levels low.

Learn why the Circadian Rhythm and production of sleep hormones are vital parts of getting better sleep.

Keep Moving Throughout the Day

Keep your body moving all throughout the day to avoid unwanted holiday weight gain this season.

In addition to scheduling in at least 30 minutes of exercise daily and abiding by holiday eating tips, move your body all day long if you can!

Take your dog for a walk, get outside to play sports games with your kids, help with food prep or doing the dishes, clean the house, or put up Christmas lights outside.

Avoid sitting down for longer than an hour or two.

Go walking, climb stairs, shovel snow, or try other activities that keep your body moving.

Even standing up instead of sitting down during holiday gatherings can help you burn extra calories.

Focus on Fiber and Protein

Eating foods rich in fiber, protein, or both can boost satiety and help you feel full from fewer calories.

Examples of fiber-rich foods include fruits, vegetables, nuts, seeds, legumes, and whole grains.

Healthy high-protein foods to consider include chicken, turkey, fish, seafood, lean beef, eggs, tofu, setein, beans, peas, other legumes, nuts, and seeds.

Additional protein-rich options include cottage cheese, Greek yogurt, reduced-fat cheese, cow's milk or plant milk, protein bars, and protein shakes.

Find out how much protein you really need and calculate your daily protein intake!

Avoid Socializing by the Food

A common holiday tradition is socializing near the food and drinks.

But doing so can make you feel tempted to graze all throughout the day.

Seeing and smelling food often stimulates your appetite.

So if calorie control is your goal, socialize away from the food whenever possible.

Stick to Your Meal Plan

If you normally follow a healthy meal plan, stick to it as much as you can during the holidays.

For example, if you're used to eating three meals and two snacks every day, stick with the same plan at holiday gatherings.

The Fit Father Project offers custom meal plans for weight loss, muscle gains, fat loss, and more to help you reach your personalized goals.

Don't veer off track just because it's the holidays.

Find ways to eat healthy foods, regardless of where you're at!

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Consider Healthy Cooking Swaps

When preparing festive recipes this holiday season, consider healthy cooking swaps to optimize your health and wellness!

Make small changes whenever you can. Examples include:

Use vegetable oil, soft margarine, or unsweetened applesauce instead of butter
Use sugar substitutes instead of regular sugar
Try low-fat or nonfat milk instead of heavy cream or whole milk
Substitute whole-wheat flour for half of the white flour a recipe calls for
Substitute dried fruit or nuts for chocolate chips
Replace sugar with vanilla, peppermint, or almond extract
Consider whole-grain breads, brown rice, or whole-grain pasta instead of refined grains
Grill, steam, or bake foods instead of frying them
Choose ingredients low in sodium and added sugars
Flavor foods with fresh herbs, spices, or citrus juices instead of sugar or excess salt
Replace one egg with two egg whites
Replace regular cheese with reduced-fat cheese

In addition to making healthy holiday recipe swaps, choose water, 100% fruit juice, milk, plant milk, or protein shakes instead of soda, lemonade, sweet tea, and other sugary drinks.

Eat Before You Attend Holiday Gatherings

Avoid going to holiday gatherings extremely hungry.

Instead have a healthy, light snack (fruit, vegetables, yogurt, a protein shake or bar, nuts, seeds, etc.) before you go.

You can still eat a snack, appetizer, or small plate of food at parties while reducing the risk of binging and overeating.

Bring a Healthy Side Dish

If you're planning to attend a holiday gathering with friends or family, bring a healthy side dish to pass around!

Doing so is a guarantee you'll have healthy eating options, regardless of who prepares the rest of the food.

Consider bringing a veggie tray, fruit salad, leafy green salad, healthy appetizer rich in protein (such as shrimp), or other nutritious hors d'oeuvres.

Eat the healthy dish you bring first (before consuming higher-calorie options) to better control your overall calorie intake.

To learn more about holiday eating tips or gain motivational support from health experts, consider joining the Fit Father Project healthy living program for men.

Or, try a free meal plan and workout today! Doing so increases your chance of getting and staying healthy for life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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15 Top Tips To Help You Survive Your Holiday Christmas Party

Stuart Carter — Fri, 13 Dec 2024 19:09:17 +0000

Christmas always involves plenty of partying. Whether it's your office Christmas party or a family gathering, it tends to be a time to meet up with friends and family and overindulge around the holidays.

It can be all too easy to decide to give up healthy living until the New Year.

BUT… we want to give you our best tips to make sure these seasonal festivities don't put you too far off track.

Below, I'm going to show you what you can do before, during, after, and the morning after. These tips will make sure you survive the holiday season without packing on the pounds.

Let's get started with what you can do before your big party to set yourself up for a win!

What To Do Before Your Christmas Party

Being prepared before the big event will be the best thing you can do. It will limit your chances of having an indulgence crisis during it.

Follow these 4 simple rules, and you'll be well ahead of the game.

Tip 1: If it’s a sit-down meal, order a ‘perfect plate'

You may have read some of our other content, so you might be aware of our ‘Perfect Plates' philosophy.

If not, it's a super-simple way to portion your food out, so you don't need to cut out particular foods.

Moderation works better than elimination.

Perfect Plates is basically filling your plate with 1/2 of it as vegetables or salad, 1/4 with good quality protein, and 1/4 with whole-food (not processed) carbohydrates.

A good example of a perfect plate meal would be Chicken Breast with sweet potato and vegetables or traditional roast dinner with plenty of vegetables.

Tip 2: Drink plenty of water on the day of the party

Drinking plenty of water throughout the day of your party has a doubly positive effect.

Firstly, it will make you feel more full, so you'll be less likely to snack.

Secondly, it will help you out when it comes to the alcohol.

As dehydration is the prime cause of a hangover, being fully hydrated will help to keep the dreaded headache and shakes at bay the following morning.

Tip 3: Eat 2-3 light mini-meals throughout the day

Eating light meals that are low in carbs will ensure you don't arrive at the party starving.

If you arrive hungry, you're likely to head straight for the buffet table or whatever snacks can help fill your belly until the main meal!

Make sure to keep your meals light on calories as your intake during your event will likely be higher than a normal meal.

Tip 4: Do a strength-based workout on the day of the party

Doing a strength workout on the day you're going to eat a big meal will help boost your metabolism.

Your body will deal better with metabolising and using the calories you consume.

With your metabolism whirring along nicely, the food you eat is less likely to be stored as fat.

It's more likely to be used properly in the various processes that go on in your body.

What To Do During Your Christmas Party

As this is the event itself, there will be a few things to be aware of as you navigate the feeding frenzy and the free bar!

The main idea is not to overload on snacks and to do as much as you can to avoid a hangover or risk drinking too many empty calories.

Choosing your food and drink wisely will be key to the successful survival of your Christmas Party.

Tip 5: Avoid unhealthy snacks (chips, fried finger food, etc.)

Snacks are going to be one of your biggest enemies throughout the party season.

Avoiding them as best you can will help you limit the number of calories you eat.

The problem with snacking is that it rarely stops at just one. If there's finger food, or chips and dips, it can be very difficult to stop once you've started.

If you've followed the above preparation tips we've shown you, you'll hopefully arrive at the party satisfactorily fed, so you won't need to indulge in the snacks.

Tip 6: Drink 1 glass of water for every alcoholic drink

If you've ever looked for information on reducing the effects of a hangover, you'll have likely seen this recommendation on every site you've read.

It's included on them all for a very good reason. It works!

Having a glass of water between every alcoholic drink will keep you well hydrated throughout the night. You'll be less likely to have a hangover the following morning.

It's important to note, however, that this will not make you less drunk if you are hammering back the alcohol. It will only limit the hangover.

Tip 7: Dance the night away – moving equals calories burned!

Dancing is generally part of the antics at most Christmas parties. Get in on the action and burn some calories in the process.

A couple hours of dancing could shift between 500-1,000 calories depending on the type of dancing and your weight.

So, next time you're feeling a bit shy of busting some shapes on the dance floor, just think about the workout you'll get!

Tip 8: Don’t mix your drinks – stick to clear spirits or wine with soda water

Although mixing your drinks will not make you any more or less drunk, it can be the reason for an upset stomach in the morning.

Your best bet is to stick with one type of drink throughout the night and mix it with water when possible.

If you're drinking spirits, have either water in it or order it ‘on the rocks.' If you're drinking wine, add some soda water to help with hydration.

Tip 9: Try not to get stuck talking next to the buffet table

This tip will help you save some calories for sure. If you get stuck next to the buffet table, you're in a calorific minefield.

It's so easy to stand next to the buffet table, chatting, and not be 100% aware of how many snacks you've put away.

Make sure you don't get caught out by this Christmas party eating faux pas. Walk away from the buffet when you're chatting.

Both you and your friend will be thankful for the calories saved!

What To Do After Your Christmas Party

So, once your Christmas Party is finished and you've been ushered out to collect your coat, what's next?

You hug your friends and/or family, tell them that you'll catch up soon, and wish them all a ‘Merry Christmas' or ‘Happy Holidays.'

Now begins the homecoming mission and the preparation for the morning after.

Tip 10: Don’t be tempted to get takeout on the way home

Very often, after a good night out, there will be the chorused chant of ‘Let's go for a kebab/pizza/burger/pie, etc.'

If you want to keep control of your calorie count, this will be the worst idea of them all.

Stopping for takeout on the way home spells an easy 800-1,000 calorie overload, straight before bed.

High calories before rest are bad enough, but sleeping on a full stomach is nigh on impossible.

You'll have destroyed your calorie intake and your sleep in one foul swoop.

Tip 11: Drink water before bed – you’ll thank me in the morning

If you've been following our tip above of drinking water before the party and between alcoholic drinks, you'll have given yourself a good chance of staying hydrated.

Drinking water before bed will make sure you're hydrated enough to limit a headache and loss of function that comes with the dreaded hangover.

If you haven't been hydrating through the day, this tip will not save you too much.

If you've started the party dehydrated and have been knocking back alcohol all night, this small amount will not be enough to save you in the morning.

Sleep well, and put it down to experience.

What To Do The Morning After Your Christmas Party

So, you've navigated your Christmas party, and depending on how many of the above tips you've followed will depend on how many of the ones below you'll need.

If you've over-indulged on the food, drink, or both, these tips should help you get through your day without feeling too bad.

Tip 12: Continue to hydrate yourself

If you were drinking water leading up to your Christmas party, during and after the party, you may have saved yourself from a headache.

However, if you were drinking alcohol, you still want to continue hydrating so you keep any unwanted symptoms at bay.

Make sure to drink at least 2-3 liters of water on the day after your party. (You should be drinking this each day anyway!)

Tip 13: Have a nutrient-rich shake before your coffee

Most people will head straight to the nearest kitchen or coffee shop on the morning after the night before to grab a coffee and try to kick-start the day.

Rather than a coffee, you'll be better off having a nutrient-rich shake instead. If you've been less than careful with the alcohol consumption, your body will be craving nutrients, not caffeine.

You can mix up a shake containing water, ice, fruits, nuts, seeds, protein powder, and oats to get you on track before you hit the coffee.

We have a great shake recipe available in our free 1-Day Meal Plan that will be perfect.

Tip 14: Avoid energy drinks as they will give you a short boost, but a long crash afterwards

Similar to reaching for a coffee, many people will opt for an energy drink following a heavy night. The hope is to get a much-needed boost of energy.

Of course, you will get one, but the crash will make you feel much worse.

After 30-60 minutes, your body will not feel energised, but further dehydrated and terrible.

Get a nutrient and hydration boost by drinking a nutrient-dense shake just like I described above.

Tip 15: Eat more fruits and vegetables than usual, especially watery ones – your body needs to rehydrate and get its nutrient balance back

If you're managing a hangover, you'll need to make sure you are getting as much good nutrition inside you as possible.

Snack throughout the day on fruits and vegetables, preferably those high in water content such as cucumber, watermelon, strawberries, pineapple, and cranberries.

These will help you get your nutrient and hydration levels up without just drinking plain old water.

In summary…

As you can see, there are ways you can enjoy your Christmas party and still feel fine and guilt-free the following day.

You don't need to super-limit yourself or stay away from the party in order to save a few calories. Life is all about having fun!

All you need to do is plan ahead and follow the steps I've outlined here. You can then enjoy your Christmas party in the same way as your friends and family.

Our team here at the Fit Father Project will be supplying you with more great Holiday Season articles and videos leading up to Christmas.

We're here to help you stay healthy and have an amazing festive season without falling off track.

I hope you found this useful, and I wish you all a fantastic close to the year with your amazing families.

Your new friend & health coach,

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

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16 Healthy Christmas Recipes For A Perfect Festive Dinner

Stuart Carter — Fri, 13 Dec 2024 19:09:16 +0000

Christmas dinner is one of the best things about the Holiday season for me. Sitting down with family and friends to celebrate is the perfect way to round off a great day!

To get you prepared for your Christmas dinner this year, I want to give you some amazing healthy Christmas recipes.

I've scoured hundreds of recipes and have come up with 3 healthy starters, 5 main courses (3 meats and 2 vegetarian), 5 sides, and 3 healthy desserts that I think give the perfect balance of healthiness and tastiness.

To make it super easy, I've even gathered up all the ingredients you need for each and put them together into a complete grocery list for you.

I hope you enjoy at least a few of these recipes on Christmas Day. If you do, shoot us over some snaps to support@fitfatherproject.com

It would be great to see you guys enjoying our healthy Christmas recipes with your family!

Healthy Christmas Recipes: The Starters

The 3 starters I have for you below are all light, healthy, and bursting with flavor.

They're all straightforward and easy to cook, so you won't need to spend hours in the kitchen away from your guests.

In fact, you could pre-prepare and store them the day before, ready to put together and serve at just the right moment.

Melon & Parma Ham

This healthy Christmas recipe is possibly the easiest one I have for you in this whole article, so a great one to kick off with.

Melon and parma ham mixes two great flavors that really enhance one another.

Adding Rocket to it for an extra kick of pepper really finishes this dish off nicely.

Check out the full recipe and method here: Melon & Parma Ham

Smoked Salmon With Horseradish Crème Fraîche & Beetroot

If you're not having seafood as your main course, I always think smoked salmon is hard to beat as a starter.

This recipe is light, healthy, and delicious. It's sure to go down as a treat with your Christmas dinner guests.

Adding Horseradish to the Crème Fraîche gives it a nice ‘kick,' and if your guests are all adults, the recipe even suggests adding some Vodka too!

You can check out the full method for ‘Smoked salmon with horseradish crème fraîche & beetroot,' by clicking the link.

Roasted Tomato Soup

Soup is a great starter, mostly because it goes with everything.

No matter what your main course is going to be, the soup is usually a great compliment to it.

This recipe is particularly easy to prepare, and as I've mentioned above, you can store it overnight and reheat it once your guests are ready.

You can find everything about this dish here: Roasted Tomato Soup. (The link goes to a page with other recipes, so you will need to scroll down to find it…sorry!)

Healthy Christmas Recipes: The Main Courses

Ok, so you've checked out the starters, and now we move to the main course.

Traditionally, the complete main course is a meat or vegetarian dish served with sides and vegetables.

As we have separate healthy Christmas recipes for the sides, we'll concentrate on the meat and vegetarian dishes here.

Martha Stewarts Herbed Roasted Turkey

For the festive Roast Turkey, I have turned to one of the world's best-known homemakers, Martha Stewart.

This ‘Herbed Roasted Turkey' recipe has a quick prep time. Therefore, you can either prepare it on Christmas Eve or Christmas Day, depending on what else you have to do.

Of course, Turkey is only one choice of a festive main course. Although I can't add recipes for every corner of the world that the Fit Father Project has reached, I have another couple of recipes for you below.

Fresh Ham with Red Pepper Glaze

If Turkey isn't your thing, or if you've only just finished using up your Thanksgiving leftovers, this Ham recipe might be a better option for you.

Roasted Ham is an excellent dish anyway. But when you prep it up with this red pepper glaze, it's like a party's going on in your mouth.

It's also a great dish to serve cold as a ‘leftovers' meal with a leafy salad and some pickles.

However you choose to eat it, this is one of those healthy Christmas recipes that you shouldn't miss.

You can see the complete recipe, right here: Fresh Ham with Red Pepper Glaze.

Beef Tenderloin with Cabernet-Mushroom Sauce

Mmmmmmm, just the sound of this dish has me salivating beyond control. I don't think it's possible to combine 3 better ingredients – Beef, Wine and Mushrooms.

Anyway, enough of my food fantasies! Let's take a look at this other alternative to a Turkey dinner for your festive celebration.

My suggestion is to check that you know what temperature and cooking time will get your beef to your desired doneness. There's nothing worse than overcooked, dry beef!

To see the full recipe and recommendations, visit the Beef Tenderloin with Cabernet-Mushroom Sauce page at EatingWell.com.

Persian Squash & Pistachio Roast

For the vegetarians among you, this excellent twist on a nut roast makes a great Christmas main course.

The recipe is brought to you by one of Britain's most popular chefs, Jamie Oliver.

I use Jamie Oliver's recipes all the time, and his Christmas Turkey recipe has been my ‘go-to' for the past 4 years. It has never disappointed!

This Persian Squash & Pistachio Roast is packed full of great flavors that will excite your tastebuds on Christmas Day.

Kale, Spinach & Feta Pie

When it comes to eating vegetarian meals, I absolutely love tucking into a Feta & Spinach pie.

When made correctly, it can be one of the tastiest dishes around.

This recipe and method include the addition of Kale into the mix, adding more health benefits to this tasty dish.

To give this a whirl for your Christmas main course, follow the recipe here: Kale, Spinach & Feta Pie.

Healthy Christmas Recipes: The Sides

The sides are the bulk of your Christmas Dinner and include the potatoes, veggies, and stuffing.

I have 5 great recipes for you below, to serve up and impress your guests with.

So dive in, check them out and get prepping!

Mushroom-Cornbread Stuffing

Whether you call it stuffing or dressing, this recipe contains mushrooms, leeks, garlic, and herbs to give plenty of flavor.

It's the perfect accompaniment to whichever of the mains above you decide to try for Christmas dinner.

I would highly recommend giving this a go. It takes a while longer to make than packet stuffing, but the homemade taste will definitely be appreciated by your guests.

Follow the method for this amazing side dish, here: Mushroom-Cornbread Stuffing.

Healthier Roast Potatoes

In my opinion, you can't have a traditional Christmas Dinner without roast potatoes. They're simply the best!

So, to stay on the topic of healthier recipes, this one is for healthier roast potatoes.

Using minimal oil, fresh herbs, and garlic, you can still have crispy and flavorsome roasties at your Christmas table.

Click the link to check out the full ingredients list and cooking method. Healthier Roast Potatoes.

Scalloped Potatoes

As I've been looking around at traditional Christmas recipes, I've noticed that many households cook scalloped potatoes as a side dish.

If scalloped potatoes are your chosen dish, then this healthier twist on them is just for you guys.

Nice and creamy, but with only 4g of fat per serving, you're definitely on to a winner here.

See the full recipe here: Skinny Chef – Scalloped Potatoes.

Secret Ingredient Honey Garlic Roasted Carrots

It can be difficult to find an alternative recipe for roasted carrots, but this one blew my socks off!

For a 10 minute prep time, this is easily the simplest side dish out of any of them.

You can simply prep them and throw them in the oven while you get on with the rest of your meal.

To give them a try, use the recipe right here: Secret Ingredient Honey Garlic Roasted Carrots.

Balsamic Sea Salt Roasted Brussels Sprouts

If Brussels sprouts aren't your thing, then this recipe may well change your mind.

The flavor in these things is just incredible. No longer will you just steam your sprouts.

Similar to the carrots recipe above, these are very straightforward to prep. Once they're seasoned, they can go straight in the oven and left until done.

Make your vegetables the easy part of your Christmas meal by following the recipe here: Balsamic Sea Salt Roasted Brussels Sprouts.

(*Quick note – The recipe is about 3/4 of the way down the page, so you'll need to scroll down)

Healthy Christmas Recipes: The Desserts

Often the most difficult part of the meal to find a healthy option for, the dessert is still a ‘must-have' for most households at Christmas time.

I've scoured the internet for the most delicious and healthy dessert recipes for you to use.

I hope I've chosen well and that you enjoy these amazing dishes.

Let's dive on in and check out what I've got for you.

Quick & Healthy Christmas Pudding

What's better than a healthy recipe for Christmas pudding? At Christmas-time, almost nothing!

Knowing that you can literally have your cake and eat it is pretty exciting, right?

Christmas pudding is THE traditional Christmas dessert, so rightfully goes on here as the first healthy dessert in my recommendations.

You can learn how to make this amazing pudding by following this link: Quick & Healthy Christmas Pudding.

(*Quick note – Next to Fit Father Project, this website is my new favorite. The layout and design are literally flawless.)

Vegan Pecan Pie

During my research for this article, I've learned that Pecan Pie is almost as traditional a Christmas dessert as Christmas pudding itself.

So, if this is your dessert of choice, then I have you totally covered.

This great Pecan Pie recipe from the amazingly named ‘Chocolate Covered Katie' website is outstanding… and healthy!

Check out Katies ‘ooey-gooey' recipe for Vegan Pecan Pie.

Healthier Pumpkin Pie: Low Calorie & Low Sugar

If Thanksgiving has given you a taste for Pumpkin Pie, then this low calorie and low sugar recipe is going to excite you.

With a prep time of only 20 minutes and a calorie count of under 200 per slice, it's an all-round winner.

This is sure to be a recipe that'll become a favorite in your household for years.

You can enjoy this wonderful recipe by following this link: Healthier Pumpkin Pie: Low Calorie & Low Sugar.

Go Forth and Enjoy…

So there you have it, my friends, a list of healthy Christmas recipes that you can follow to keep the calories down, but the festive cheer up.

I've got you covered for every course of the meal, so you can relax in the knowledge that you can have a perfectly healthy Christmas dinner this year.

Most of the websites that I have linked to have a long list of amazing, healthy recipes. If there is something on this list that doesn't suit you, I would advise checking them out for something closer to your liking.

However you decide to enjoy your festive meal, I hope it's a fantastic day. May it be filled with love, happiness, and joy.

Have a Wonderful Christmas & a Happy and Prosperous New Year.

Your new friend & health coach,

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The Definitive Guide To Intermittent Fasting For Men Over 40

Dr. Anthony Balduzzi — Wed, 28 Aug 2024 01:00:14 +0000

What is intermittent fasting for men, and what are the true benefits? I'm glad you asked. This article is exactly where you need to be to discover everything you need to know!

In particular, I'm going to help you understand:

- What Intermittent Fasting is and how it works

- The 4 key benefits of Intermittent Fasting

- The 3 simple rules of Intermittent Fasting

- How to make Intermittent Fasting work for YOU

- What to avoid when Intermittent Fasting

- How to increase the effects of Intermittent Fasting

Welcome To The Fit Father Project – Your New Health and Fitness Resource

If this is your first time visiting us here at the Fit Father Project, I need you to know that we are men’s health experts with a combined 40+ years of experience in men's health.

We specifically help busy men over 40 get back in shape by offering free information and resources backed up with our Fit Father Foundations Program.

Intermittent fasting is a great tool, and it's just one of the many things you'll get in the Foundations program!

Yet, the goal of everything we do here at the Fit Father Project is to simplify eating and exercise for you so you can get in great shape and stay strong and healthy for yourself and your family — without any unnecessary complication.

What Is Intermittent Fasting?

The basic idea is to cycle between periods of eating and not eating. There are a few variations you could try to find out what works best for you:

1 Meal Per Day: As you can imagine, only one meal per day gives you plenty of time to fast. The meal you eat should contain a good number of calories and nutrients so you are not taking your daily intake dangerously below what you need.

16:8 Intermittent Fast: The 16:8 fast is quite popular, as it is a simple extension of a natural daily fast. Every night, when you go to bed, and usually a few hours before, you stop eating for multiple hours (depending on how long you sleep).

If you go to bed at around 10 pm, chances are you stop eating by 8 pm. If you then sleep for 8 hours and eat when you rise, you have already fasted for 10 hours. The 16:8 method simply has you eating slightly earlier on one side and later on the other side.

For example, you would stop eating at 6 pm, sleep from 10 pm until 6 am, then eat again at 10 am. Your 8-hour eating window becomes 10 am to 6 pm each day.

5:2 Intermittent Fast: Unlike the 16:8 method above, the 5:2 method is related to the days rather than the hours that you fast. This means 5 days of normal eating vs. 2 days of very low-calorie eating (approximately 500 calories).

24-Hour Fast: This simple method has you fast for a full 24 hours each week. This is best done as a meal-to-meal fast, for example, breakfast to breakfast, lunch to lunch, or dinner to dinner.

Doing it meal to meal means you will not go over the 24 hours. Some people imagine a 24-hour fast to mean not eating for a full day, but if you eat dinner at 7 pm on Monday, fast all of Tuesday, and then eat breakfast at 7 am on Wednesday, you would actually be at a 36-hour fast.

You may see other variations, but these are the methods we see used most often. The best method for you will be one that you can do consistently and that fits with your schedule without causing disruption or discomfort.

The 4 Key Benefits Of Intermittent Fasting

As you have seen from above, intermittent fasting has different variations. Some people may only do it a couple of times a week, while others do it every day or every other day.

The benefits of intermittent fasting for men may slightly outweigh the benefits for women, but that should only be viewed as a positive result for men. The research shows that intermittent fasting benefits both men and women.

Here are the 4 key benefits of intermittent fasting:

1. Intermittent Fasting Aids in Weight Loss

The best and most obvious benefit of intermittent fasting for men is that it aids in weight loss.

During the hours you are eating, it's important that you don't pack in as much food as possible.

You want to eat the normal amount of meals you would for the time period. Intermittent fasting will help you eat fewer meals and snacks in a 24-hour period. Intermittent fasting also helps to improve the function of the weight loss hormone.

As long as we don’t snack, our insulin levels will go down, and our fat cells can release their stored sugar for energy use.

Studies have shown that alternate-day fasting decreases blood sugar levels, which can be beneficial for both the management of diabetes and weight loss promotion.

2. Intermittent Fasting is Good for the Brain

There are a few ways in which intermittent fasting is good for the brain. Intermittent fasting may increase the rate at which new nerve cells grow.

This is beneficial to the brain. Cellular repair processes also improve when intermittent fasting.

This removes waste from cells and may help to prevent Alzheimer's disease. Intermittent fasting also improves brain hormone levels called brain-derived neurotrophic factor (BDNF).

Important Note: When levels of BDNF are low, you are more likely to experience depression.

3. Intermittent Fasting May Benefit the Heart

According to the Intermountain Medical Center, intermittent fasting plays a role in keeping the heart healthy. This is great news, considering heart disease is a leading cause of death around the world.

Intermittent fasting helps to lower blood pressure, which is good for the heart. LDL and total cholesterol levels will also be improved. Blood sugar levels will benefit from intermittent fasting as well.

Keeping the heart healthy will help to prevent heart disease. If you have a history of heart disease in your family, intermittent fasting is something you may want to consider.

4. Intermittent Fasting Helps to Reduce Inflammation

Inflammation is the body's response to outside threats such as toxic chemicals and infections. This is the body's way of protecting cells and tissues.

Too much inflammation in the body is a different story, though. Too much inflammation is linked to lupus, rheumatoid arthritis, gut problems such as ulcerative colitis, and gouty arthritis.

Symptoms of inflammation include joint pain and stiffness, redness, fatigue, headaches, and muscle stiffness.

Intermittent fasting can reduce inflammation throughout the body.

Intermittent fasting benefits your body and health in many ways. An intermittent fasting cycle is flexible, so you can adjust it to suit your lifestyle.

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The 3 Simple Rules Of Intermittent Fasting

There are a few rules you need to follow if you want intermittent fasting for men to work out for you.

1. Get Plenty Of Sleep

Sleep is good for you anyway, but getting plenty of sleep while intermittent fasting helps you stick with it. You will be less prone to energy ‘crashes', meaning you will not reach for sugary snacks to ‘perk you up'.

Also, if you go to bed at midnight, you may often “fight” late-night cravings, but if you go to bed at 10 pm, it shaves 2 hours off your day, and you're less likely to have a midnight snack if you're already in bed and sleeping.

Most people choose to fast for 16 hours and do all their eating in an 8-hour window. This means you effectively either skip breakfast or dinner. Most people choose to skip breakfast and eat lunch and dinner as normal.

2. Drink Water (Or Coffee) To Hold You Over

You should already be drinking plenty of water every day. This is especially true during intermittent fasting, but if you need something “heartier,” coffee is another option.

While some versions of intermittent fasting allow one shot of cream in your coffee, the choice is entirely up to you. It is important not to go crazy with it — don't add 2 or 3 shots of cream and/or tablespoons of sugar.

Finally, eat everything you're going to eat for the day within 8 hours. This can be tricky if you're not used to it. If you get up at 6 am and eat by 7 am, you can eat a big breakfast and a moderately large lunch, as long as you stop eating by 3 pm.

Alternatively, you can skip breakfast and eat lunch at noon and dinner sometime before 8 pm.

3. Choose An Eating Window You Will Stick To

Again, the most common fasting schedule is fasting for 16 hours (mostly while sleeping) and doing all your eating in an 8-hour window (10 am to 6 pm, for instance). But, if your eating window overlaps the time you usually work out, you may want to change it up to work with your schedule.

Intermittent fasting is a great strategy for increasing your chances of weight loss, but it won't help if you don't stick to the plan. Here's a reminder of the several methods of intermittent fasting from before:

- 1-meal per day

- 16:8 Intermittent Fast

- 5:2 Intermittent Fast

- 24-Hour Fast

To optimize your rate of weight loss, you will need to develop a schedule that works for you. Find the hours of the day that are easiest for you to eat without disrupting your normal work or exercise schedule.

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What To Avoid When Intermittent Fasting

There are a few traps people fall into when doing intermittent fasting.

First, some people don't track their “eating window” and eat outside of the 8 hours. The result is they're not fasting long enough and don't get the results they want.

Another mistake people make is that they don't make their 8-hour window consistent daily.

Remember, consistency is key!

Choose an 8-hour timeframe when you'll eat and stick to it. If you want to eat breakfast, start your eating window and do it daily.

Your body gets used to eating at the same time every day, so don't confuse it, or it'll be hard to stick to your fast.

Intermittent fasting can be difficult at first because most people aren't used to skipping meals. A new habit needs to be formed. However, those who switch often find fasting enough to lose weight and don't have to remember complicated dieting rules or deprive themselves of foods they enjoy.

Most importantly, don't go overboard during the eating period!

You may find yourself feeling hungry after an extended period of not eating. Be conscious of why you're fasting in the first place, and stick to a healthy diet.

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Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

Increase the Effectiveness of Intermittent Fasting

To say intermittent fasting is a popular weight-loss trend would likely be the understatement of the year.

Weight loss enthusiasts are flocking to this healthy eating plan thanks to its excellent weight loss results over short periods of time.

If you're considering using time-restricted eating to help you lose weight fast, the following are a few hacks you should know to increase the effectiveness of your intermittent fasting diet.

Follow a Calorie-Restricted Diet

This one is simple and obvious. During your eating hours, make sure you're eating healthy foods. Stick to good carbohydrates, lean protein, and lots of vegetables. Eat foods that increase satiety, like eggs, fish, apples, nuts, and almost all vegetables.

Increase Restricted Hours

Many dieters attempting to lose weight quickly via intermittent fasting restrict their food intake to only 12-14 hours.

If you restrict your food intake to 16 hours, you can increase the rate at which you lose weight.

Stop eating by 8 pm in the evening, and most of your non-eating hours will occur while you're asleep.

Selective Carbohydrate Eating

Just because you're using time-restricted eating to lose weight doesn't mean you should consume high-carbohydrate or sugar-rich foods when you're not in fasting mode.

Eat low-glycemic carbohydrates instead of high-carbohydrate foods, and you'll speed up your weight loss rate.

Carbohydrates are necessary for healthy eating, but you must be smart when choosing the appropriate ones.

Focus on eating carbohydrates that convert to sugar at a slower rate, and you'll be amazed at how quickly you can shed pounds.

Protein Is Key

When your intermittent fasting period is over, focus on eating foods high in protein.

Instead of instantly consuming carbohydrates once your 16 hours of fasting have passed, eat protein-rich foods like chicken, tuna, and turkey instead.

This helps keep your body in fat-burning mode longer and gives your body the necessary proteins, too.

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Get Started Today!

These are just a few tips to keep in mind with intermittent fasting for men. The power of time-restricted dieting can work for you.

Focus on healthy eating and exercise habits over the long haul, and you, too, can become an intermittent fasting success story.

If you need help along the way, consider joining Foundations. The program has helped thousands of men lose weight and gain back their confidence.

Committing to a fitness program is one of the best ways to improve your chances of success. But you're welcome to try a free weight loss meal plan and workout before taking the dive!

Do you still have questions? Find out the answers to the 10 most common intermittent fasting questions!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Weight Loss Shakes: Simple and Effective Meal Replacements For Busy Men

Erin Coleman — Thu, 22 Aug 2024 01:00:30 +0000

Using weight loss shakes as meal replacements takes the guesswork out of planning menus, works well when you’re on the go or at work, and aids in weight loss when used properly.

But don't just grab anything off the shelf!

All shakes are not created equal — many are packed with added sugar and artificial ingredients.

Some premade, store-bought shakes are healthy, but when you make them yourself, you always know EXACTLY what's in them.

Knowing how to make your own weight loss shakes — and having the right recipes on hand — will help you reach your goals in no time.

Keep reading to learn how to use weight loss shakes as meal replacements the RIGHT way, and get started today with 8 of our favorite recipes!

A key component to any good weight loss shake is protein. Learn about Fit Father SuperFuel, a specially designed protein powder for men over 40!

Do Weight Loss Shakes Actually Work?

Weight loss shakes work better for meal replacements than juices or smoothies because they provide a better balance of protein, carbohydrates, and healthy fats. A proper balance will help you feel full for longer periods of time, without feeling deprived.

However, use caution when drinking shakes in addition to your usual meals when you're trying to shed pounds. Shakes can add extra calories (and added sugar if you choose sugar-sweetened protein powder or too many sugary ingredients). Replace full meals with weight-loss shakes to help cut calories.

Weight loss energy needs for men are generally between 1,500 and 1,800 calories daily. This is a good rule of thumb to follow, though your individualized weight loss calorie requirements depend on your frame size, initial body weight, and physical activity level.

Aim to eat 300-500 fewer calories than your usual daily intake to lose 1 to 2 pounds per week.

If you normally eat 2,800 calories daily, set a goal of about 2,300 calories instead to shed about a pound per week. This weight loss rate is safe, but also effective for long-term healthy weight management.

Believe it or not, eating small, frequent meals throughout the day is one of the best weight-loss strategies.

Researchers found that eating six meals daily, each providing the same number of calories, reduced body mass index (BMI), total cholesterol, LDL cholesterol, and triglyceride levels — and increased HDL cholesterol (heart-healthy cholesterol) in study subjects.

However, eating six meals per day can be difficult and unsustainable. We recommend eating 2-3 meals, but it all comes down to personal preference and finding what works for you.

Therefore, if your weight loss energy needs are 2,300 calories daily, aim to eat about 500-1000 calories per meal with a healthy snack or smoothie to fill the gaps.

Use meal replacements in conjunction with our free meal plan to develop a solid weight loss strategy.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

How to Use Shakes as Meal Replacements

When using nutritious shakes as meal replacements, it’s important to include the right mix of protein, carbohydrates (especially fiber), and healthy fats to boost satiety, curb junk food cravings, and meet your body's nutritional needs.

Use Protein-Rich Ingredients

Choose from the following list of nutritious proteins to create a delicious meal replacement shake.

Make sure your ingredients are free from added sugar.

Whey protein powder
Casein protein powder
Pea protein powder
Egg white protein powder
Hemp protein powder
Brown rice protein powder
Mixed plant-based protein powders
Low-fat milk
Soy milk
Protein-fortified almond milk
Plain, nonfat Greek yogurt

Getting plenty of protein at meals provides you with various weight loss health and wellness benefits. Protein helps you feel full from fewer calories, allows your body to burn extra calories and fat throughout the day, and helps you maintain lean muscle mass during weight loss. Be sure to add some protein to your weight-loss shakes!

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Choose Fiber-Rich Carbohydrates

To add carbohydrates and fiber to your meal replacement shake and keep you fuller longer during weight loss, choose from the following carb-rich fruits, veggies, and whole grains:

Strawberries
Blueberries
Raspberries
Blackberries
Bananas
Pears
Cherries
Oranges
Cooked quinoa
Oatmeal
Apples
Mangoes
Honeydew melon
Other fruits
Kale
Carrots
Cucumbers
Pumpkin

Don't Forget the Heart-Healthy Fats

To help boost satiety, lower junk food cravings, and make sure your weight loss shake is well-balanced, choose from the following list of heart-healthy fats:

Avocados
Peanut butter
Almond butter
Cashew butter
Pumpkin seeds
Sesame seeds
Sunflower seeds
Chia seeds
Flax seeds
Hemp seeds
Sliced almonds
Cashews
Walnuts
Shredded coconut
Coconut oil

Toss in Some Flavor, Too!

Last but not least, add a tiny bit of extra flavor to weight loss shakes to make meal replacements more palatable.

Some of these ingredients also contain energizing caffeine to get you through mid-day fatigue.

Choose from the following flavor-enhancing ingredients when preparing meal replacement shakes:

Honey (use in moderation)
Cinnamon
Nutmeg
Matcha green tea powder
Coffee
Dark chocolate
Vanilla flavoring

When creating your own nutritious weight loss shakes, you’ll also need a blender to blend together the ingredients — and ice cubes if you have them on hand.

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Meet SuperFuel Vegan.
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Delicious Weight Loss Shake Recipes

Having the right recipes on hand that are nutritious, taste great, and boost energy makes weight loss seem like a breeze. Try the following mouth-watering weight loss shake recipes to start your weight loss journey.

Spiced Pumpkin Pie Weight Loss Shake

This is a perfect Fall-themed shake, but it will surely be a hit all year long!

Blend together the following ingredients:

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
1/2 of a medium frozen banana	53	1 gram	13 grams	2 grams	0 grams
1/2 cup of pumpkin puree	41	1 gram	10 grams	4 grams	0 grams
1 cup of protein-fortified almond milk	80	10 grams	3 grams	2 grams	3 grams
1 scoop of protein powder	85	19 grams	2 grams	1 gram	0 grams
1 teaspoon of coconut oil	40	0 grams	0 grams	0 grams	5 grams
1/4 teaspoon of ground cinnamon	NA	0 grams	0 grams	0 grams	0 grams
1/4 teaspoon of pumpkin pie spice	NA	0 grams	0 grams	0 grams	0 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	299 calories	31 grams	28 grams	9 grams	8 grams

Chocolate Peanut Butter Banana Weight Loss Shake

When you’re in the mood for something sweet but still nutritious and low in calories, give this flavorful recipe a try.

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT

1 cup of protein-fortified almond milk	80	10 grams	3 grams	2 grams	3 grams
1/2 scoop of protein powder	43	10 grams	1 gram	0 grams	0 grams
1/2 of a medium frozen banana	53	1 gram	13 grams	2 grams	0 grams
1 tablespoon of peanut butter	95	4 grams	3 grams	1 gram	8 grams
6 dark chocolate-covered coffee beans	43	1 gram	5 grams	1 gram	2 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	314 calories	26 grams	25 grams	6 grams	13 grams

Apple Cinnamon Weight Loss Shake

This apple cinnamon recipe tastes so delicious you'll be shocked to know it works well as a weight-loss meal replacement. It tastes just like apple pie!

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT

1 cup of plain, non-fat Greek yogurt	141	23 grams	9 grams	0 grams	0 grams
1/4 of a medium apple, cored	24	0 grams	6 grams	1 gram	0 grams
1/8 cup of rolled oats	38	2 grams	7 grams	1 gram	0 grams
1 tablespoon of almond butter	95	4 grams	3 grams	2 grams	9 grams
1/2 teaspoon of ground cinnamon	NA	0 grams	0 grams	0 grams	0 grams
A dash of nutmeg	NA	0 grams	0 grams	0 grams	0 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	298	29 grams	25 grams	4 grams	9 grams

Matcha Green Tea Weight Loss Shake

Because matcha green tea powder contains caffeine, this recipe gives you the extra boost of energy you need to get through long days.

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
2 cups of protein-fortified almond milk	160	20 grams	6 grams	4 grams	6 grams
1 scoop of protein powder	85	19 grams	2 grams	1 gram	0 grams
1 tablespoon of matcha green tea powder	NA	0 grams	0 grams	0 grams	0 grams
1 teaspoon of vanilla extract	12	0 grams	1 gram	0 grams	0 grams
1/2 teaspoon of honey	11	0 grams	0 grams	3 grams	0 grams
1 tablespoon of ground flax seeds	30	2 grams	4 grams	2 grams	1 gram
1/4 cup of sliced cucumbers	9	1 gram	2 grams	0 grams	0 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	307	42 grams	15 grams	10 grams	7 grams

Berry Kale Chia Weight Loss Shake

If you choose this flavorful berry, kale, chia protein recipe, you’ll get a shake packed with nutrients, and a quick boost of energy to beat mid-day fatigue.

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
1 cup of plain, non-fat Greek yogurt	141	23 grams	9 grams	0 grams	0 grams
1/4 cup of frozen blueberries	27	0 grams	6 grams	1 gram	0 grams
1/2 cup of baby kale	4	0 grams	1 gram	0 grams	0 grams
1/4 cup of frozen sliced bananas	33	0 grams	9 grams	1 gram	0 grams
1 scoop of protein powder	85	19 grams	2 grams	1 gram	0 grams
1 tablespoon of chia seeds	35	2 grams	4 grams	3 grams	2 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	325	44 grams	31 grams	6 grams	2 grams

Avocado Banana Weight Loss Shake

Avocado is one of the healthiest fats to add to a weight loss shake. Add banana and other flavor-enhancing ingredients, and you’ll be pleasantly surprised.

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
1 cup of protein-fortified almond milk	80	10 grams	3 grams	2 grams	3 grams
1 scoop of protein powder	85	19 grams	2 grams	1 gram	0 grams
1/4 of a ripe avocado	57	1 gram	3 grams	2 grams	5 grams
1/4 cup of frozen sliced bananas	33	0 grams	9 grams	1 gram	0 grams
1/2 cup of baby kale	4	0 grams	1 gram	0 grams	0 grams
1 teaspoon of cashew butter	32	1 gram	2 grams	0 grams	3 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	291	31 grams	20 grams	6 grams	11 grams

Strawberry Coconut Weight Loss Shake

You’ll feel like you’re on vacation on a tropical island when choosing this recipe for your next meal!

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
1 cup of frozen sliced strawberries	53	1 gram	13 grams	3 grams	0 grams
1 cup of protein-fortified almond milk	80	10 grams	3 grams	2 grams	3 grams
1 scoop of protein powder	85	19 grams	2 grams	1 gram	0 grams
1 teaspoon of vanilla extract	12	0 grams	1 gram	0 grams	0 grams
1 teaspoon of ground flax seeds	12	0 grams	1 gram	1 gram	1 gram
1/8 cup of shredded coconut	37	0 grams	2 grams	1 gram	3 grams
1/2 teaspoon of honey	11	0 grams	0 grams	3 grams	0 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	290	30 grams	22 grams	11 grams	7 grams

Iced Coffee Weight Loss Shake

When you’re ready for a quick pick-me-up, consider this delicious and nutritious caffeinated treat.

INGREDIENT	CALORIES	PROTEIN	CARBOHYDRATES	FIBER	FAT
1 cup of protein-fortified almond milk	80	10 grams	3 grams	2 grams	3 grams
1/2 cup of plain, nonfat Greek yogurt	71	12 grams	5 grams	0 grams	0 grams
1 cup of strong black coffee	5	0 grams	1 gram	0 grams	0 grams
1/2 cup of frozen sliced bananas	67	1 gram	17 grams	2 grams	0 grams
1 tablespoon of chia seeds	35	2 grams	4 grams	3 grams	2 grams
1 tablespoon of hemp seeds	55	3 grams	1 gram	0 grams	5 grams
5 or 6 ice cubes	NA	0 grams	0 grams	0 grams	0 grams
TOTAL	313	28 grams	31 grams	7 grams	10 grams

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Using Weight Loss Shakes to Reach Your Goal Weight

Using shakes as meal replacements is just one component of a healthy weight loss program.

For meals that aren’t shakes, make the Perfect Plate:

Fill half of each plate of food with vegetables, particularly lower-calorie non-starchy vegetables.
Fill one-fourth of each plate of food with nutritious, protein-rich foods.
Fill one-fourth of your plate with fiber-rich carbohydrates and/or heart-healthy fats.

Drink water when you first wake up (at least 2 cups), before meals (2 cups before each meal), and throughout the day.

Get regular exercise to boost your chance at weight loss success — at the very least, try to get in 30 minutes of physical activity every day.

Be sure to get plenty of sleep (7 to 9 hours each night), avoid stressful situations when you can, and find active outdoor hobbies to enhance weight loss.

Avoid sitting for prolonged time periods by using a sit-stand desk, or taking lots of short walking breaks if you have a desk job. Your goal is to keep moving all throughout the day.

If planning meals, menus, and workouts sounds like a tedious task, consider joining a structured weight loss program with proven success. Fit Father 30X (FF30X) is a weight loss program specifically designed for men over 40, and helps busy fathers lose weight, build lean muscle mass, burn belly fat, and stay healthy for life.

When using FF30X, you’ll have access to meal plans, menus, and customized daily workouts (with coaching support) to keep you on track with your weight loss journey. If you’ve tried weight loss programs in the past and have failed, it’s OK! FF30X is easy to follow, and makes weight loss feel like a breeze!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss shakes.

Health Tips For Men Over 40: 10 Easy Ways Busy Guys Can Improve Their Health and Increase Longevity

Erin Coleman — Tue, 30 Jul 2024 01:00:27 +0000

Looking for health tips for men over 40? There's a lot of information (and misinformation) out there. But, what really works?

Learning simple tricks to address common health concerns for men over 40 helps you maintain an ideal weight and reduces the risk of disease.

If you're over 40, you might notice a few changes in the way your body feels, looks, and functions. You may experience a slower metabolism, reduced muscle mass, fatigue, weight and fat gains, erectile dysfunction (ED), or thinning hair. You might also have some mood changes.

These and other symptoms can indicate a hormone imbalance, which is common with aging in men. Knowing which health concerns to watch out for and what to do about them is the key to staying healthy in your 40s, 50s, 60s, and beyond.

Start with the health tips for men over 40 we lay out below!

In this article, you'll learn about:

- The common health concerns men over 40 are at risk for.

- How to prevent those issues.

- Easy ways you can start improving your health.

- How to set yourself up for a healthy future.

- And more!

But before we get into all that, I want you to watch this video that lists 8 bizarre (but proven!) health habits for men over 40.

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you 10 awesome health tips for men over 40, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise for you, so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Let's dive in!

Health Concerns for Men Over 40

Before we get into the top 10 health tips for men over 40, let's take a look at a few common health concerns men over 40 are at risk for or could experience at some point.

Obesity

Obesity is a common health concern, especially in men over 40. The Centers for Disease Control and Prevention (CDC) says that nearly 74% of adults in the United States are overweight or obese, putting them at risk of chronic diseases and their risk factors.

Aim to keep your waist circumference less than 41 inches if possible, as doing so minimizes your chance of developing chronic diseases.

One reason the risk of obesity increases over 40 is because of changes in body composition (muscle-to-fat ratio), as well as reductions in metabolism. However, you can still maintain a healthy weight and stay disease-free with the right health tips for men over 40 in place!

Low Testosterone/ED

Low testosterone (male hormone) is common among aging men, especially those over 40. Your body naturally produces lower levels of testosterone with age, which can contribute to unpleasant side effects.

Low T can lead to thinning hair, low muscle mass, weight gain, increased body fat, and sexual dysfunction, and it can also affect your mood and make you feel tired.

There are several things you can do to keep testosterone levels as high as possible over 40 and beyond. Eat testosterone-boosting foods, take testosterone-boosting supplements, maintain a healthy weight, and get regular exercise.

See your doctor periodically to have your hormone levels checked. They may suggest you try testosterone therapy, such as shots, patches, gels, or pellets. Your provider offers treatments for ED if you struggle with this condition.

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Osteoporosis

Osteoporosis is a chronic condition that makes your bones brittle and more prone to breaking. There are numerous reasons men over 40 are at risk of osteoporosis and low bone density.

Testosterone decline that occurs with aging in men is a risk factor, as well as not participating in enough bone-strengthening exercises (running, jumping, walking, etc.) over the course of your lifespan or consuming too little calcium and vitamin D.

Arthritis

Arthritis is common among men, especially those over 40. While rheumatoid arthritis is more common among women, gout, a form of arthritis that often affects your toe joints, occurs more often in men.

A family history of arthritis is the main risk factor for developing it, but living a healthy lifestyle reduces your risk of getting arthritis or lessens your symptoms.

Prostate Cancer

Cancer is a common chronic disease among men, especially those over 40. Prostate cancer is especially concerning for men, which is why routine prostate cancer screening (if you're at risk) is important.

See your doctor annually to screen for common cancers, including prostate cancer, as early detection and treatment is the best way to beat the disease.

Signs and symptoms of prostate cancer include trouble urinating, decreased urine stream force, blood in the semen, blood in urine, bone pain, erectile dysfunction, and unintentional weight loss.

Skin Cancer

Skin cancer is another common cancer among men and women. Do skin checks regularly to detect cancerous tissue before it spreads.

Have your doctor evaluate moles or skin abnormalities that change in color, size, shape, or overall appearance.

When detected early, your provider can safely remove cancer cells without complications.

Protect your skin from the sun by using sunscreen or wearing sunglasses or hats.

High Cholesterol

High cholesterol is a common heart disease risk factor among men over 40 and beyond. Your risk of developing high cholesterol often increases with age and family history of high cholesterol.

Other risk factors include poor dietary habits, exercise, smoking, excessive alcohol, and obesity.

Ways to reduce high cholesterol naturally include eating fiber-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit animal fats (especially processed and high-fat meats), exercise regularly, and maintain an ideal weight.

Take cholesterol-lowering medications or dietary supplements if your doctor recommends them.

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High Blood Pressure

High blood pressure is a heart disease risk factor that's common among men over 40. High blood pressure has many of the same risk factors as high cholesterol, such as smoking, obesity, excessive alcohol, poor dietary habits, and lack of physical activity.

Too much sodium, too little dietary potassium, and ongoing stress are also high blood pressure risk factors.

Healthy lifestyle habits, as well as taking blood pressure-lowering medicines if needed, can keep blood pressure under control and reduce your risk of heart attack, stroke, and heart disease.

Also, check out these heart-healthy foods and these foods that help lower blood pressure.

Heart Disease

Heart disease is the number one cause of death in men in the United States, according to the CDC.

Your risk of developing heart disease increases with a family history of heart disease, but also with older age and unhealthy lifestyle habits.

Get regular exercise, eat nutritious foods, get plenty of sleep, and keep blood sugar, blood pressure, and cholesterol in check to reduce the risk of heart disease. Avoid excessive alcohol consumption and smoking.

Diabetes

Diabetes is another common disease among men and women in the United States, affecting about 1 in 10 adults. Your risk of developing diabetes, particularly type 2 diabetes, increases over 40.

Uncontrolled diabetes boosts your chance of complications like organ damage, heart problems, nerve damage, eye problems, Alzheimer's disease, and more.

Eating nutritious foods, getting regular exercise, and maintaining an ideal weight are ways to lower your risk of developing type 2 diabetes. Type 1 diabetes often develops during childhood.

If you do have diabetes, properly managing blood sugar lowers the risk of complications. Make healthy lifestyle changes and use insulin or oral diabetes medicine if needed for blood sugar control.

Depression

Depression is a common mental health condition among men, affecting nearly one-third of men at some point during their lifetime. Anxiety often accompanies depression.

Both of these mental health disorders boost your risk of physical aches and pains, relationship struggles, problems at work, weight gain or weight loss, and substance abuse.

If you struggle with constant sadness, worry, or fear, adopt healthy habits and see your doctor for an evaluation and treatment if necessary. They can prescribe medications, recommend transcranial magnetic stimulation (TMS), or suggest you attend counseling sessions to work through challenges, reduce symptoms, and have a better quality of life.

Gum Disease

Gum disease affects a lot of men over 40, as it occurs in nearly half of adults age 30 and older and more than 70% of those age 65 and older.

Symptoms of gum disease include receding gum lines, bleeding gums, loose permanent teeth, bad breath, jaw bone loss, and permanent tooth loss.

Gum disease is associated with heart problems, as people with gum disease are 2-3 times more likely to have a stroke, heart attack, or other heart issues.

The best way to reduce the risk of gum disease is to brush your teeth with fluoride toothpaste after meals, floss daily, and see your dentist every six months (or more often in some cases) for dental cleanings. Limit sugary drinks and sweets in favor of nutritious whole foods.

Detecting and treating gum disease early is the best way to prevent complications, so see your dentist at the first sign of a problem.

Learn how dental and oral health affects your heart health and overall health!

10 Health Tips for Men Over 40

Follow the health tips for men over 40 below to maintain exceptional health and wellness, while reducing the risk of chronic diseases and their side effects:

Boost Fiber and Plant Foods

Plant-based foods are loaded with satiating fiber, vitamins, and minerals! They enhance healthy weight management and lower your risk of obesity, high cholesterol, heart disease, diabetes, and other chronic diseases.

Try to eat vegetables at each meal, plus an assortment of legumes, whole grains, nuts, and seeds.

Fill half of each plate of food with non-starchy vegetables and the other half with starchy veggies or whole grains PLUS nutritious protein foods like chicken or fish. We call this the Perfect Plate.

Add healthy plant fats to your menu to enhance vitamin absorption and brain health, boost satiety, and maintain healthy hair, skin, and nails. Regularly consume olive oil, other plant oils, nuts, seeds, nut butter, avocados, and olives. Take omega-3 fatty acid supplements (fish oil or vegan-based omega-3s) if your doctor recommends it!

Get Plenty of Sleep

Sleep is extremely important for your overall health and wellness, especially when adopting health tips for men over 40 is your goal.

Sleep gives you a boost of energy, balances hormones, helps curb hunger, and reduces your risk of obesity.

Getting enough sleep helps you stay physically active and mentally alert. Aim to get at least 7 hours of sleep each night by setting a regular bedtime. Consider trying guided sleep meditation if you struggle to fall asleep on your own.

Improve your sleep quality at night with these 5 ways to sleep better!

Visit Your Doctor at Least Once Yearly

Seeing your doctor on a regular basis is one of the most important health tips for men over 40. It's the best way to detect and get treated for diseases or their risk factors before serious complications arise.

Schedule routine physical exams every year or more often if your doctor recommends it, and ask if you're due for prostate or colon cancer screening.

They can prescribe medications if needed or refer you to a medical specialist for complex medical problems. Your doctor may prescribe hormone therapy to reduce unpleasant symptoms linked with low testosterone.

See a Dentist Regularly

To maintain a healthy smile and reduce the risk of gum disease and other oral health problems, see your dentist at least every six months for routine dental cleanings and exams.

Practice good oral hygiene habits at home by brushing your teeth after meals, flossing daily, and using antiseptic mouthwash if your dentist recommends it.

Focus on Your Mental Health

Your mental health is just as important as your physical health and your overall well-being.

If you struggle with anxiety, depression, bipolar disorder, obsessive-compulsive disorder (OCD), attention-deficit disorder (ADD), post-traumatic stress disorder (PTSD), or substance abuse disorder, see a psychologist to get the treatment you need to live your best life.

Keep Your Body Moving

Move your body often throughout the day to maintain exceptional health, increase calories burned, maintain an ideal weight, keep your metabolism high and your heart healthy, and boost strength.

Aim to complete at least 20-30 minutes of cardiovascular exercise most days of the week.

Do things that keep your body moving (house chores, yard work, walking the dog, etc.) for at least 45 minutes whenever you have the chance.

Learn about the importance of walking every day and how it can DRASTICALLY improve your overall health.

Lift Weights Regularly

Regular weight training is one of the most important health tips for men over 40 for many reasons.

Lifting weights increases your body's lean mass, which boosts metabolism, calories burned, strength, muscle definition, and overall heart health.

You can also use resistance bands or use your own body weight as resistance.

Work each major muscle group (arms, shoulders, back, chest, abs, butt, and legs) at least twice per week to reap the most benefits from weightlifting!

Take Dietary Supplements for Men

Even if you eat healthy foods, it's sometimes difficult to get enough of the nutrients your body needs daily to function properly.

Your doctor may recommend dietary supplements designed for men to stay as healthy as possible.

Examples include multivitamin supplements, vitamin D, omega-3s, fiber supplements, probiotics, protein supplements, testosterone-boosting supplements — or supplements that support your joints, immune system, heart, or metabolism!

Find Active Outdoor Hobbies

Spending time outdoors offers numerous benefits for your physical and mental health.

You can obtain beneficial vitamin D, de-stress, and feel better overall.

Get outside when you can by choosing active outdoor hobbies.

Examples include hiking, jogging, cycling, playing outdoor sports, or practicing sports with your kids!

Join a Healthy Living Program for Men

In addition to choosing health tips for men over 40, having structure and motivational support increases your chance of maintaining a healthy lifestyle long-term.

The Fit Father Project offers healthy living plans designed with men's needs in mind.

Continue practicing the best health tips for men over 40, and try a free meal plan and workout today!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Weight Loss Mindset: 21 Ways To Harness the Power of Your Mind

Dr. Anthony Balduzzi — Tue, 23 Jul 2024 01:00:32 +0000

What's your weight loss mindset? Do you have one? Are you harnessing the power of mindset at all?

Changing your thinking can help you accomplish more than you ever thought possible. Whether it's a promotion, improvements in work/life balance, or, yes, even weight loss, changing your mindset is the first step to achieving the future you desire.

Your mindset includes thought patterns and how you perceive and approach everyday situations. A positive mindset can help you commit to, follow through with, and meet your goals — physically, mentally, and emotionally.

Being grateful for what you have and appreciating the positive aspects of your life is the key to happiness and success. Visualize a positive future and picture yourself achieving all of your goals. Tell yourself and your mind that you can accomplish anything — because you can!

Finding the right weight loss mindset is about developing effective strategies to help you meet your short-term and long-term targets. Keep reading to find out how!

Learn more about creating a positive mindset and stopping negative thoughts and self-talk!

21 Ways to Utilize the Power of Mindset and Harness Your Weight Loss Mindset

Consider these tips for building your weight loss mindset and improving your health, wellness, and happiness!

1. Get in the “Work Hard” Mindset

The right weight loss mindset helps you change thought and behavior patterns to work hard to make life changes. While getting healthy and fit may be easier than you thought possible, it still takes hard work and dedication. Get in the right mindset that hard work and not giving up often lead to great rewards!

2. Stay Dedicated

Stay dedicated to your goals to improve your chance of long-term success! Don't give up if you have an off day (or even an off week) regarding your health, wellness, and overall well-being. Get back on track the next day and keep moving forward.

Know that hard work and dedication produce unlimited rewards, so keep that in mind when you're not particularly motivated. Take days off periodically, whether taking time off from workouts, allowing yourself a “cheat” meal, or taking a mental health day off to unwind and refresh.

3. Think Positive Thoughts

Focusing on positive thought patterns offers you and your family a variety of wellness benefits as you work toward meeting your future goals. Thinking positively is one of the best ways to stay motivated about the future, improve your mood, and make others enjoy being around you.

Positive things are present in just about any life situation you encounter. Most things in life have good and bad, so focus on the good to make your weight loss mindset successful. If you haven't accomplished your desired life goals, visualize your future using a positive attitude, and don't get discouraged if you hit bumps in the road.

Keep a positive mindset when interacting with co-workers, friends, and family. Try to eliminate feelings of anger, jealousy, blaming others, complaining, gossiping, and badmouthing other people. Instead, focus on all of the positive parts of your life and build upon them to achieve the success you and your family deserve.

4. Set Goals

In addition to having the right weight loss mindset, you need tangible goals to strive for. Establish short and long-term targets and get in the mindset to accomplish them. Picture what your life will look like after achieving the goals you set for yourself.

Examples of goals you might consider for yourself, depending on your personalized needs, include:

Health Goals: Achieve normal blood pressure and cholesterol levels, control blood sugar if you have diabetes, maintain balanced hormones, achieve healthy body weight, eliminate nutrient deficiencies, reduce stress, quit smoking if you're a smoker, and limit or avoid alcohol.

Diet and Exercise Goals: Eat at least three servings of vegetables daily, consume protein during each meal, consume three servings of dairy foods or plant-based alternatives, sleep at least 7 hours each night, and find active hobbies you and your family enjoy.

Weight Loss/Body Composition Goals: Lose 1-2 pounds each week, increase muscle mass, increase your muscle-to-fat ratio, or lose inches off of your waist circumference.

Finance/Career Goals: Find a job you love, quit a job that isn't good for your mental or emotional health, get a promotion, start your own business, work flexible hours, or achieve a better work/life balance.

Relationship Goals: Get married or improve the quality of your marriage, spend more time with your family, and develop and maintain close friendships.

Personal Goals: Stay organized, be patient, be slow to anger, read more books, learn new life skills, complete continuing education for your job, try new adventures, learn to invest money, spend more time outdoors, or take yearly vacations.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

5. Be Grateful and Show Love

Being grateful for what you have is often difficult for some people but remember that the grass isn't greener on the other side. The perfect life that others might portray isn't always what it seems.

Chances are that not all aspects of your life are perfect, but you probably still have many things and people to be grateful for. Don't lose sight of what's important in life (food, shelter, jobs, health, friends, and family). Spend time being grateful for all the good things you have going on to avoid regrets later.

A weight loss mindset will work best if you have things you love and are passionate about. List things you love, such as time with family and friends, your job, and active hobbies.

It's important to enjoy life to its fullest whenever you have the chance to do so.

Set aside time daily for family, friends, exercise, sleep, stress-reduction strategies, etc. Use the power of mindset to know that you CAN achieve what you put your mind to — including exceptional health and happiness.

6. Make a Schedule

Develop a daily schedule and stick with it as best you can. Doing so makes it easier to accomplish your goals.

Go to bed at the same time each night, wake up and work out at about the same time, and eat regular meals (avoid skipping meals).

Make it a goal to stick to your schedule as much as possible. Whether your goal is to complete work tasks on time, spend more time with family, or boost exercise intensity or endurance, set a daily routine and use the power of mindset to stick with it.

7. Challenge Yourself

When using the power of mindset to accomplish future goals, challenge yourself to reap greater rewards. Move beyond your comfort zone, whether you want to get fit, train for a marathon or bodybuilding competition, get a new job, or start a business.

Don't worry about failing.

You'll never succeed if you don't try, and lack of effort can lead to regrets later in life. You might surprise yourself at what you can accomplish using the power of mindset. Visualize your future to accomplish even the most challenging feats.

8. Don't Compare Yourself to Others

While it's often tempting to do so, avoid comparing yourself to other people. However, use other people's successes to set goals for yourself.

Rather than wishing your life was more like somebody else, appreciate the blessings you have in your life and ask other people for advice about how they've accomplished your desired goals.

If you see someone with a physique that you desire, ask them what their daily workout or diet entails. If you meet someone with a career you desire, find out what they did to prepare for and get the job. If you aspire to be an investor or start your own business, talk with other people who have accomplished the goals you have for yourself!

9. Meditate

Meditation is a highly effective tool in your weight loss mindset. Focus on specific thought patterns when alone in a quiet place without distractions.

Meditation enhances a healthy mind and body. It allows you to use your mind to de-stress and improve your health habits.

Focus on your breathing and use the power of mindset during meditation when relaxing, getting ready for bed, or exercising. To sleep better at night, consider guided sleep meditation right before bed to reduce stressful thoughts and help you clear your mind.

10. Have Detailed Thought Patterns

When using your weight loss mindset to accomplish daily, weekly, or long-term goals, it's important to focus on the details. Use your mind's power to do one more rep, run fast for one more minute, or make better food choices.

Be detailed when envisioning your future, and make lists of how to get from where you are to where you'd like to be.

Focus on the small details and write your step-by-step goals in a journal. Find the drive and determination to make them happen!

11. Be Spiritual

Being spiritual offers an array of health, wellness, and mental health benefits. Studies show that spirituality, paired with healthy behaviors, improves psychological well-being.

Spend time with other spiritual people, and pray to get in touch with your spiritual side. Encourage your family and friends to join!

12. Make To-Do Lists

It's important to put your short- and long-term goals in writing. Make a list of them and look at your goals daily.

Develop a regular schedule, make to-do lists, and develop timelines for accomplishing your goals. Many highly successful people make and use to-do lists!

Check goals off of your list as you accomplish them, and set new targets along your journey when needed. Use a daily planner to stay organized, track fitness and nutrition goals, and not miss meetings and planned activities.

13. Take Baby Steps

Finding the right weight loss mindset for you and your lifestyle won't happen overnight. Take baby steps toward your target workout, diet, weight loss, and other life goals to avoid feeling overwhelmed.

If you're new to exercise, try working out 15-20 minutes per day and increase daily workout times to 30 minutes, 45 minutes, or more most days of the week.

Don't attempt to make dramatic changes in diet, exercise, or weight loss all at once.

Make changes a little at a time until you reach your end goals. If your goal is weight loss, aim to drop 1-2 pounds per week until you reach your goal weight. The Centers for Disease Control and Prevention (CDC) recommends this slower weight loss rate as highly effective for achieving long-term success.

If you need help healthily meeting your goal weight and keeping lost weight off long-term, let the Fit Father Project 30X (FF30X) program guide you!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

14. Develop a Routine

When honing your weight loss mindset, sticking to a daily routine is often helpful. Doing so helps you stay focused physically and mentally.

Set a regular bedtime, allowing yourself at least 7 hours of uninterrupted sleep each night. Exercise at about the same times each day, have regular mealtimes (eat about every few hours), and make time for your job, your friends and family, and active hobbies or house chores.

Establishing a routine, keeping a schedule, and making to-do lists can help you achieve just about any goal you set for yourself.

Every day doesn't have to look exactly like the previous day, and it's OK to veer off your schedule now and then. But have structure and routine in place as much as possible.

15. Don't Expect Perfection

Expecting to be perfect is common, but it produces a lot of unnecessary pressure on yourself and your family. No kid, spouse, or parent is perfect, so don't feel like you need to be perfect, and don't expect others to be perfect!

Have realistic expectations about your lifestyle and goals.

Accept your and your family's imperfections, and it's OK if you don't accomplish goals right away! It often takes several failed attempts and time, trial, and error before many people achieve their goals.

16. Accept Past Mistakes

Failure is a common part of life, but the good news is that you can learn from past mistakes and use the power of mindset to make changes and accomplish future goals. Don't give up!

It's OK not to meet every goal you set, especially not right away. Try again or set smaller, more attainable initial goals. Over time, work up to accomplishing more advanced targets. Keep going. You can do it!

17. Enlist Social Support

To effectively use your weight loss mindset to achieve your goals, enlist the help of your social support network. This might include friends, family, co-workers, or Fit Father Project mentors and members who encourage you to stay on track with health, fitness, and lifestyle goals.

Recruit your spouse and kids to join you in your health journey so they can reap its many rewards. Work with your social support network to achieve short- and long-term goals. Doing so is a great opportunity to spend quality time together as a family!

18. Ask For and Take Advice

To maximize the power of mindset, ask for expert advice along the way when you need it! Talk with other people who have accomplished past successes and take their advice.

When joining the Fit Father Project, you can access online health coaching from medical experts and a strong support group of other members that allows you to use positive thinking to accomplish targets you never thought possible.

19. Don't Get Discouraged

Using the power of mindset isn't always foolproof, so don't get down on yourself if you encounter bumps. Every busy dad struggles with parenting, marriage, jobs, friendships, mental health, physical health, and work/life balance from time to time.

Don't get down on yourself for making mistakes along the way or falling short.

Remember that no one is perfect. Don't dwell on past mistakes; forgive yourself, ask for forgiveness from others if needed, and keep moving forward!

Know that many successful people fail, often multiple times, before they achieve their end goals. Make changes to your short-term and long-term targets to ensure long-lasting success!

20. Reward Yourself

While the right mindset is important to achieving your goals, it's often difficult to fully enjoy life without rewarding yourself occasionally.

Find things that bring you joy and allow yourself to indulge in them.

Your rewards might be as simple as buying something new, getting a massage, having a weekly date night with your spouse at a nice restaurant, watching a moving, or reading a good book. Whatever it may be, take time to treat yourself!

And, yes, indulging in small amounts of alcohol or junk food from time to time, or taking a day off from working out, is perfectly fine as long as you practice healthy habits most of the time. Enjoying life to its fullest is as important as hard work and self-discipline.

21. Maximize Health and Wellness

The biggest benefit of the right weight loss mindset is enhanced physical and mental health. You can achieve or maintain exceptional health and wellness in many ways, even if you're a busy dad over 40!

Exercise Daily

Daily exercise is more important than ever, as more than 40% of adults are classified as obese. Even if you have limited time to exercise because of a busy schedule, make exercise a priority — even if it's just for 20-30 minutes a day!

In addition to planned exercise, keep your body moving daily by participating in activities of daily living for at least 45 minutes. This could be walking your dog, cleaning, doing yard work, playing outside with your kids, or running errands.

Daily exercise helps you avoid unplanned weight gain, build muscle mass, reduce the risk of chronic diseases, and improve your mood!

If you take a day or two off from exercise each week, it's OK! Just be sure to avoid sitting down for long time periods and keep your body moving as much as possible.

Use the Perfect Plate Method

The Perfect Plate Method is an excellent way to ensure your body gets the nutrients needed to function at its best.

To use this method, do the following:

Fill half of your plate of food with non-starchy vegetables (broccoli, cauliflower, mushrooms, tomatoes, tomatoes, cucumbers, bell peppers, carrots, asparagus, zucchini, etc.).
Fill one-fourth of each plate with turkey, chicken, fish, seafood, eggs, or other protein-rich foods.
Fill the other one-fourth of your plate with wild rice, brown rice, quinoa, oatmeal, whole-grain pasta, whole-grain cereals, peas, sweet potatoes, corn, dried beans, lentils, or other legumes.
Add nutritious fats to meals. Examples include fatty fish like tuna and salmon, olive oil, other plant-based oils, avocados, nut butter, nuts, and seeds.
Consume three servings of dairy foods (milk, Greek yogurt, cottage cheese, plain kefir, plant milk, protein shakes, etc.) and two servings of fruit daily whenever possible.

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Drink More Water

Many busy dads don't drink the amount of water their bodies need to function properly, prevent fatigue, and avoid unplanned weight gain.

Drink water often throughout the day (aim for at least 16 cups of fluids daily for men) and keep filtered water with you all day.

Choose water instead of sugar-sweetened drinks like lemonade, sweet tea, soda, and sugar-sweetened sports drinks.

Get Enough Sleep

If you're not sleeping at least 7 hours every night, make it a goal to do so.

Studies show that getting 7 or more hours of uninterrupted sleep each night promotes optimal health in adults. It also boosts your energy, lets you stay mentally alert, helps balance hormone levels, and reduces your risk of unplanned weight gain.

Set a bedtime and sleep in a cool, dark, quiet room.

Don't Smoke

If you're a smoker and struggle to quit smoking, ask your medical provider or behavioral health specialist for help. They might recommend nicotine replacement therapy, smoking cessation programs, cognitive behavioral therapy, medications, or other treatments that improve your chance of success.

If you've been unable to quit smoking on your own in the past, don't give up! It's common to have multiple failed attempts before successfully quitting for good.

Use the power of mindset to know that you CAN quit smoking by making your health and wellness a top priority!

Limit Alcohol

If you're a social drinker and drinking a little bit now and then brings you joy in life, you don't have to give up alcohol entirely. However, it is important to limit or avoid alcohol as much as possible to maintain exceptional health.

Drinking alcohol can cloud your judgment, make you feel tired, and cause certain types of cancer.

Limit drinking occasions to once weekly if you can, or avoid alcohol entirely if you choose this route instead. But don't feel bad about indulging in a drink every now and then, especially if it brings you joy.

Choose light beer or hard alcohol mixed with club soda or water rather than alcohol mixed with sugar-sweetened mixers.

Take Dietary Supplements

Despite following a nutritious meal plan, your diet could still lack sufficient protein, vitamins, minerals, or other essential nutrients.

Ask your doctor which dietary supplements for men you should take to boost your energy levels, avoid nutrient deficiencies, and reduce your risk of health problems.

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Take Time to De-Stress

Relaxation and other stress-reduction strategies are important for your physical and mental wellness for many reasons. They can improve your mood and reduce your risk of high blood pressure, obesity, and other disease risk factors.

Schedule time into your daily routine to de-stress, even if it's just 20-30 minutes daily.

Read a good book, nap, get a massage, try yoga or meditation, watch a movie with your family, or walk outside. Doing so is more important than you might think for your overall well-being!

Focus on Your Mental Health

Your mental health is just as important as your physical health. And “Man up.” isn't the answer. Using the power of mindset is the perfect way to enhance your mental health and wellness.

Anxiety, depression, bipolar disorder, substance abuse disorder, attention-deficit/hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), ongoing stress, and other mental health struggles are common in busy men over 40.

Don't feel bad about seeking help from professionals to improve your mental health status. Your provider could recommend you try cognitive behavioral therapy, support groups, medications, or other treatments to get your mental health in a place that allows you to live life to its fullest.

Check-in with Your Doctor

Even if you're healthy, seeing your doctor at least once a year is important. Doing so can detect health problems before they become serious.

Attend yearly physical exams and see your doctor if you notice new or unusual physical or mental health symptoms. They can screen you for diabetes, high blood pressure, high cholesterol, arthritis, depression, and other common men's health concerns.

Early detection of illnesses, diseases, injuries, or mental health challenges is the best chance you have of making a full, quick recovery.

Make Time for Loved Ones

Being social is important for mental health, so make time even if your work schedule is overly busy.

Spending quality time with family and friends on a regular basis enhances your overall well-being and quality of life.

Make time in your busy schedule to be social with the people you love. Have date nights with your spouse, plan fun family nights, and meet up with or call friends regularly to maintain a strong social support network.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

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Healthy Eating For Men: The Definitive Guide To Calories, Macros, Micros, Meal Planning, and More

Erin Coleman — Fri, 19 Jul 2024 01:00:23 +0000

Healthy eating for men involves a lot more than simply choosing the right foods or counting calories.

That's why we put together this definitive guide to teach you what you REALLY need to know!

Men have unique nutritional needs. Knowing more about them is the key to staying healthy and reducing your risk of becoming overweight, getting sick, or developing a chronic disease.

Got questions about calories, nutrition, and healthy eating? We have answers!

In this definitive guide to healthy eating for men, you'll learn:

- Calorie requirements for men of all shapes, sizes, and ages.

- Macronutrient and micronutrient needs.

- Fluid needs.

- Foods to choose and avoid.

- Other ways to improve wellness.

- And more!

But before we get into all that, I want you to watch this short video. It will show you a simple method that makes it easier to always eat healthily and stay on track with your diet!

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know about healthy eating for men, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Sound good? Good. Let's dive in!

Calorie Requirements for Men

Men often require more calories than women for numerous reasons. They are often taller, weigh more, have more muscle mass, and have a higher metabolism. Because of this, men also need more protein, vitamins, minerals, and fiber than women.

The Dietary Guidelines for Americans recommend the following general energy guidelines for weight management in men:

Ages 19-20: 2,600-3,000 calories
Ages 21-35: 2,400-3,000 calories
Ages 36-40: 2,400-2,800 calories
Ages 41-55: 2,200-2,800 calories
Ages 56-60: 2,200-2,600 calories
Ages 61-75: 2,000-2,600 calories
Ages 76 and older: 2,000-2,400 calories

These recommendations are general guidelines for healthy weight maintenance, but everybody is different. The more active you are and the more muscle mass you have, the greater your calorie needs.

If weight loss is your goal, the National Heart, Lung, and Blood Institute (NHLBI) suggests men need about 1,500-1,800 calories per day to lose weight at a safe and effective rate of 1-2 pounds per week. You might need more or less than this to achieve safe weight loss, depending on your size, body composition, physical activity level, and metabolism.

A good rule of thumb is to reduce your current energy intake by 500-1,000 calories per day (or burn off 500 extra calories daily through exercise) to drop about 1-2 pounds of body fat weekly. Avoid losing more than 5 pounds per week unless your doctor supervises you.

Click This: Find out the number of calories you burn each day, based on your own individual body composition.

Macronutrient Needs

The three main macronutrients include carbohydrates, protein, and dietary fat, which are nutrients your body needs on a daily basis to stay energized and function properly.

According to the Food and Nutrition Board, men have the following minimum daily macronutrient needs:

Carbohydrates: 130 grams, or 45-65% of your calorie intake
Fiber: 30-38 grams per day for men
Protein: 56 grams, or 10-35% of your calorie intake
Fat: 20-35% of your total calorie needs
EPA plus DHA: at least 500 milligrams per day

Common sources of carbohydrates, protein, and dietary fat are as follows:

Carbohydrate-Rich Foods (about 15 g of carbs per serving)

Carb-rich foods that contain about 15 grams of carbohydrates per serving include whole-grain bread, whole-grain cereal, brown rice, wild rice, and whole-grain pasta. Other high-carb options include fruit, milk, yogurt, plant yogurt, plain kefir, sweet potatoes, peas, corn, black beans, lentils, and other dried beans.

Lower-Carb Foods (about 5 grams of carbs per serving)

Examples of foods containing lower amounts of carbohydrates include lettuce, spinach, kale, other leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, celery, carrots, asparagus, zucchini, broccoli, cauliflower, onions, and green beans. Additional options are Greek yogurt, plant milk, almonds, cashews, pistachios, pecans, hazelnuts, peanuts, pine nuts, walnuts, Brazil nuts, macadamia nuts, and nut butter.

Protein-Rich Foods

Examples of healthy protein-rich foods include lean organic meat, chicken, turkey, duck, fish, shrimp, scallops, crab, other types of seafood, eggs, tofu, and seitan. Additional sources of protein include nuts, seeds, nut butter, milk, yogurt, kefir, cheese, peas, beans, lentils, and other legumes. Protein powder, protein shakes, and protein bars are also excellent sources of protein.

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Micronutrient Requirements

Micronutrient (vitamins and minerals) requirements for healthy men are as follows:

Vitamins

Vitamin A: 900 micrograms per day
Vitamin C: 90 milligrams per day
Vitamin D: 15-20 micrograms per day
Vitamin E: 15 milligrams per day
Vitamin K: 120 micrograms per day
Thiamin: 1.2 milligrams per day
Riboflavin: 1.3 milligrams per day
Niacin: 16 milligrams per day
Vitamin B6: 1.3-1.7 milligrams per day
Folate: 400 micrograms per day
Vitamin B12: 2.4 micrograms per day
Pantothenic acid: 5 milligrams per day
Biotin: 30 micrograms per day
Choline: 550 milligrams per day

Minerals

Calcium: 1,000-1,200 milligrams per day
Chromium: 30-35 micrograms per day
Copper: 900 micrograms per day
Fluoride: 4 milligrams per day
Iodine: 150 micrograms per day
Iron: 8 milligrams per day
Magnesium: 400-420 milligrams per day
Manganese: 2.3 milligrams per day
Molybdenum: 45 micrograms per day
Phosphorous: 700 milligrams per day
Selenium: 55 micrograms per day
Zinc: 11 milligrams per day
Potassium: 3,400 milligrams per day
Sodium: 1,500 milligrams per day
Chloride: 1.8-2.3 grams per day

Eating a variety of foods from each food group, as well as taking a multivitamin supplement designed for men, is the best way to meet your body's micronutrient needs. If you're deficient in vitamin D, vitamin B12, or other micronutrients, your doctor may recommend you consume higher doses of certain vitamins or minerals from supplements.

Fluid Needs

Drinking plenty of fluids, especially water, is one of the most important things you can do to stay healthy. According to the Food and Nutrition Board, men need 3.7 liters (about 16 cups ) of fluid daily to prevent dehydration and maintain proper body functions.

Consume plenty of milk, plant milk, coffee, tea, or broth-based soups to meet your body's fluid needs, but try to meet most of your fluid requirements by drinking water. Drink 2-4 cups of water when you wake up each morning. If weight loss is your goal, drink 2 cups of water before meals to boost satiety and help you eat fewer calories throughout the day.

Learn how to make your water healthier and SUPERCHARGE it!

How to Plan Healthy Meals for Men

There are several simple strategies you can use to plan meals for healthy eating for men.

Examples include:

Perfect Plate Method

Using our Perfect Plate method is simple and doesn't take much planning. It's basic but effective, and here's everything you need to know about it.

- Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).

- One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).

- One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa).

Also, be sure to mix in healthy fats at each meal, consume three servings of dairy foods or plant-based alternatives (plant milk or plant-based yogurt) daily, and eat about two servings of fruit each day.

USDA Method

Using the Dietary Guidelines for Americans as a reference, you can measure foods in each food group to plan daily menus. Your personalized USDA meal plan depends on your daily calorie requirements. Use the following meal plans below as a guide:

1,600-Calorie USDA Plan

Fruits: 1 1/2 cups
Vegetables: 2 cups
Grains: 5 ounces
Protein Foods: 5 ounces
Dairy Foods: 3 cups
Oils (healthy fats): 5 teaspoons

2,000-Calorie USDA Plan

Fruits: 2 cups
Vegetables: 2 1/2 cups
Grains: 6 ounces
Protein Foods: 5 1/2 ounces
Dairy Foods: 3 cups
Oils (healthy fats): 6 teaspoons

2,400-Calorie USDA Plan

Fruits: 2 cups
Vegetables: 3 cups
Grains: 8 ounces
Protein Foods: 6 1/2 ounces
Dairy Foods: 3 cups
Oils (healthy fats): 7 teaspoons

2,800-Calorie USDA Plan

Fruits: 2 1/2 cups
Vegetables: 3 1/2 cups
Grains: 10 ounces
Protein Foods: 7 ounces
Dairy Foods: 3 cups
Oils (healthy fats): 8 teaspoons

3,200-Calorie USDA Plan

Fruits: 2 1/2 cups
Vegetables: 4 cups
Grains: 10 ounces
Protein Foods: 7 ounces
Dairy Foods: 3 cups
Oils (healthy fats): 11 teaspoons

To complete your USDA menu, pick and choose foods from the following food groups:

Fruits (1-cup equivalent)

1 cup of fresh fruit
1 cup of 100% fruit juice
1/2 cup of dried fruit

Vegetables (1-cup equivalent)

1 cup of fresh or cooked vegetables
2 cups of leafy greens
1 cup of 100% vegetable juice
1/2 cup of dried vegetables

Grains (1-ounce equivalent)

1/2 cup of cooked rice
1/2 cup of cooked pasta
1/2 cup of cooked cereal
1/2 cup of cooked quinoa
1 medium slice of whole-grain bread
1 cup of ready-to-eat cereal

Protein Foods (1-ounce equivalent)

1 ounce of lean meat
1 ounce of poultry
1 ounce of seafood
1 egg
1/4 cup of tofu
1/4 cup of cooked beans
1 tablespoon of nut or seed butter
1/2 ounce of nuts or seeds

Dairy Foods (1-cup equivalent)

1 cup of milk
1 cup of plant milk
1 cup of yogurt
1 cup of plain kefir
1 cup of cottage cheese
1 1/2 ounces of natural cheese

Oils (1 teaspoon-equivalent)

1 teaspoon of plant-based oil
1/6th of an avocado
8 large lives
1/3 ounce of nuts or seeds
2 teaspoons of nut butter

You can count nuts, seeds, and nut butter as part of the protein or oils food group.

Don't turn up your nose — find out why liver and other organ meats are fantastic additions to your diet!

Foods to Choose and Avoid

Believe it or not, some formerly “unhealthy” foods might actually be good for you, and vice versa. Knowing which food items to choose at the grocery store and which to avoid can aid in healthy eating for men.

Choose the Following Foods

Choosing a variety of foods from each food group is best when planning meals for healthy eating for men. Pick whole foods that have undergone minimal to no processing.

Organic Meats

While it's often best to limit red meat, choosing grass-fed, fresh, or frozen organic meat is a good choice. Lean beef and other types of lean meat are loaded with protein, zinc, iron, vitamin B12, and other essential vitamins and minerals. Lean beef often contains 20-25 grams of high-quality protein in each 3-ounce portion.

Poultry, Fish, and Seafood

Fresh or frozen chicken, turkey, fish, shrimp, scallops, crab, and other types of seafood make an excellent addition to healthy eating plans for men. These foods are just as high in protein as red meat, containing 20-25 grams in each 3-ounce serving. Avoid highly processed, fried, or breaded poultry, fish, and seafood.

Organic Fruits

Adding a variety of fresh or frozen fruit to your meal plan is an excellent way to boost your fiber and vitamin intake. Go organic whenever possible. If you choose dried fruit, opt for varieties that don't contain any added sugar. Steer clear of fruits canned or packed with syrup or added sugar.

Organic Vegetables

When planning for healthy eating for men, choose a variety of fresh or frozen vegetables (go organic when possible). Pick leafy greens, tomatoes, cucumbers, bell peppers, mushrooms, or other non-starchy vegetables, as well as corn, peas, black beans, lentils, and other starchy veggies. If you have high blood pressure or heart disease and need to limit your sodium intake, avoid canned veggies or choose those with no added salt.

Whole Grains

Add whole grains to your meal plan instead of refined grains like white bread. Pick oatmeal, whole-grain breakfast cereals, brown rice, wild rice, quinoa, whole-grain bread, whole-grain pasta, whole-grain couscous, or other whole grains.

Nuts, Seeds, and Natural Nut Butters

Add nuts, seeds, and natural nut butter to healthy eating plans for men. Doing so adds fiber, heart-healthy fats, protein, vitamins, and minerals to your menu. If you need to limit sodium, choose unsalted nuts or seeds. Avoid nut butter that contains added sugar.

Extra Virgin Plant Oils

Adding plant-based oils to recipes is an excellent way to incorporate heart-healthy fats into your meal plan and boost satiety. Many of these oils are rich in brain-boosting omega-3 fatty acids. Choose extra-virgin plant oils whenever possible, as they are often the healthiest (minimally processed) option.

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Avocados

Avocados are an excellent source of heart-healthy fats, fiber, and vitamins. They boost satiety, which can curb junk food cravings. Add avocados to soups, salads, stir fry, other entrees, or even smoothies!

Olives

Like avocados, olives are a good source of heart-healthy fats. You can add olives to just about any dish, especially soups, salads, and other main dishes.

Organic Dairy Foods

Adding dairy foods to your diet contributes protein, calcium, vitamin D, phosphorous, and numerous other vitamins and minerals. Choose milk, Greek yogurt, plain kefir, cottage cheese, cottage cheese, or natural cheeses. While general guidelines use to encourage low-fat dairy foods, new studies show the benefits of choosing higher-fat or even full-fat dairy products. Some researchers found that high-fat dairy foods don't contribute to obesity, heart disease, or diabetes – and may even lower your risk of developing these conditions!

Herbal Seasonings

Rather than flavoring food with salt or condiments containing added sugar, consider using your favorite herbal seasonings instead – especially if you must limit your sodium intake because of high blood pressure or heart disease.

Coffee and Tea

Studies show that caffeine in coffee and tea can boost your body's metabolism (energy expenditure) and enhance fat burning. These drinks are very low in calories, containing about 5 calories (or less) in each serving. Drink coffee or tea in the morning or early afternoon, but avoid consuming it late in the day so you can get a good night's sleep.

Low-Sugar Protein Bars

Choose protein bars between meals or when you're on the go. Make sure the bars you pick are low in added sugar and preservatives. Or, consider nutritious homemade protein bars!

Natural Protein Powders

Consider adding whey, casein, egg, peanut, pea, or other plant-based protein powders to homemade shakes or smoothies. Doing so can curb satiety between meals. You can replace meals with protein shakes if weight loss is your goal. Avoid protein powder containing added sugar or artificial sweeteners whenever possible. Mix protein powder with unsweetened almond milk plus fruit or nut butter if you'd like!

Is that healthy food really healthy? Learn how to read nutrition labels properly and what nutrition facts REALLY mean.

Avoid the Following Foods

When healthy eating for men is your goal, avoid certain foods and drinks whenever possible.

Fried Foods

Picking foods that are baked, grilled, or roasted is usually the healthiest option. Breaded, fried foods add extra calories and carbohydrates to your menu. Instead of fried chicken, chicken-fried steak, fried shrimp, or fried cheese curds, choose baked chicken or turkey, grilled steak, grilled shrimp, or regular cheese.

Processed Meats

Eating processed meat can increase your risk of developing certain types of cancer, according to the American Cancer Society. Processed meat gets transformed through smoking, curing, fermentation, salting, or other processes that enhance or preserve its flavor. Examples of processed meats to steer clear of whenever possible include bologna, ham, hot dogs, sausage, bacon, and deli meats.

Poor Quality Red Meat

It's best not to overdo it when it comes to eating red meat, but certain types of meat are healthier than others. In addition to avoiding processed meats, steer clear of fatty cuts of red meat and red meat containing hormones or antibiotics. If you eat red meat, choose organic, grass-fed varieties when possible.

Sugar-Sweetened Drinks

You probably already know that sugar-sweetened drinks aren't the healthiest choice, as studies show these drinks increase your risk of weight gain, type 2 diabetes, and heart disease. Sugar-sweetened beverages contain empty calories from added sugar, which makes it difficult to maintain a healthy weight. Avoid soda, sweet tea, lemonade, sugary sports drinks, and sugar-sweetened juice drinks. Instead, pick water, unsweetened plant milk, coffee, or unsweetened tea.

Diet Foods and Drinks

While it's true that many diet foods and drinks are lower in fat and calories than non-diet foods, they aren't the best option. Studies have linked artificial sweeteners (calorie-free sweeteners) with higher body weights and metabolic diseases. Diet foods and drinks might taste sweet, but artificial sweeteners they contain don't contribute to satiety. Furthermore, they may cause you to crave sweets and other junk food.

Refined Grains

Refined grains are made from whole grains, but they lose fiber and other nutrients during processing. For this reason, whole grains offer many nutritional benefits over refined grains. Avoid highly processed grains when possible. Examples of grains to steer clear of include white bread, white rice, regular pasta, white bagels or tortillas, many baked goods, and sugar-sweetened cereals.

Here are the 9 worst health habits that most people do every day — and how to stop them!

Other Ways to Improve Wellness

In addition to healthy eating for men, there are several things you can to do boost your body's immune system and your overall health and wellness.

Take Dietary Supplements for Men

Adding dietary supplements to your meal plan is an excellent way to stay healthy and reduce your risk of illness and disease. Even if you eat healthy foods, sometimes you don't get enough of the essential nutrients your body requires daily. If your doctor says it's OK, dietary supplements for men to consider include:

Testosterone-boosting supplements
Fish oil supplements
Protein shakes or bars
Probiotics supplements
Fiber supplements
Metabolism-boosting supplements
Extra vitamin D

The supplements that are best for you depend on your dietary intake and whether or not you struggle with nutritional deficiencies or chronic diseases.

Get Regular Exercise

Regular exercise complements healthy eating plans for men. Getting plenty of physical activity reduces your risk of unwanted weight gain, helps your body eliminate toxins through sweating, increases your muscle mass/fat ratio, and gives your metabolism a boost. Choose a good balance of strength training and aerobic workouts to maximize health benefits and improve your body composition.

Click This: Our Fit Father Project YouTube Channel is packed with great workouts — and a whole lot more!

Sleep More

Getting sufficient sleep each night is one of the best things you can do for your body. Doing so enhances your immune system and helps control your appetite.

Studies show that sleep deprivation (getting less than 7 hours of sleep per night) is associated with a higher body mass index (BMI) and an increased risk of obesity. Sleep deprivation can alter hunger hormone levels, causing you to feel hungrier.

Get a good night's sleep by setting a regular bedtime, not going to bed hungry or very full, and sleeping in a cool, dark room. Try meditation or reading a book before bed but avoid blue light (screen time).

Improve your sleep quality at night with these 5 ways to sleep better!

Try Stress-Relieving Strategies

Stress can increase inflammation and your risk of sleeping problems or unwanted weight gain. To keep stress levels low, get regular exercise, spend time outdoors, and try yoga, tai chi, meditation, massage, or being spiritual. Take a mental health day off from work when you need to.

Weigh in Daily

Whether your goal is weight loss, muscle gains, or maintaining your current weight, daily weigh-ins are important. Studies show that weighing in daily is highly effective for healthy weight management. Set a goal weight and weigh yourself at the same time each day. For example, step on the scale when you first wake up each morning.

Join a Men's Health Program

Whether you're already eating nutritious foods or you'd like motivation to begin healthy eating for men, consider joining a men's health program like the Fit Father Project. Doing so gives you access to custom meal plans, fat-burning and muscle-building workouts, weekly newsletters, motivational support from medical experts, and much more!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

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Special Dietary Considerations

There's no one-size-fits-all meal plan for every man. Consider the following considerations if you're an older adult or have specific dietary needs.

Diet for Diabetes

If you have diabetes, it's important to plan out your meals to control blood sugar and reduce the risk of diabetes-related complications – such as nerve damage, foot problems, heart disease, kidney damage, or eye problems.

Diabetic meal plans vary based on the type of diabetes you have.

It's best to avoid eating too many carbohydrate-rich foods at one time. Space them out throughout the day and eat smaller, more frequent meals instead of just a few very large meals. Focus on protein-rich foods, heart-healthy fats (plant oils, avocados, etc.), and carbohydrate foods high in fiber – especially fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit or avoid sweets, sugary drinks, baked goods, white bread, white rice, and other refined grains.

If you require insulin injections, use them as directed by your doctor or dietitian and plan out your meals accordingly. Test your blood sugar regularly and lose weight if you're overweight or obese. Get plenty of exercise on a daily basis (at least 30 minutes per day) and see your doctor for routine checkups.

Diet for Arthritis

A diet rich in whole foods is best to reduce inflammation if you have arthritis. The Arthritis Foundation recommends following the Mediterranean diet, which is a meal plan rich in olive oil, fish, legumes, vegetables, fruits, nuts, seeds, and whole grains.

Diet for Food Allergies

If you have a food allergy or lactose intolerance, avoid certain foods and ingredients that cause allergic reactions. You may have an allergy to soy-based foods, nuts, wheat, eggs, shellfish, or milk. If you have lactose intolerance, avoid milk and milk products or choose lactose-free milk or plant milk instead of traditional cow's milk. You might be able to better tolerate yogurt, cottage cheese, or hard cheese in small amounts.

Diet for Gluten Intolerance

If you have gluten intolerance or Celiac disease, avoid foods containing wheat, rye, barley, triticale, and oats processed in the same facility as these gluten-containing grains. Foods you can include in a gluten-free diet are fruits, vegetables, beans, other legumes, nuts, seeds, eggs, fish, poultry, most dairy foods, and lean (organic when possible) red meat. Examples of grains that don't contain gluten include rice, quinoa, millet, some oats, and gluten-free flour. Look for the words “gluten-free” on food labels.

Diet for High Blood Pressure and Heart Disease

If you have high blood pressure or heart disease, follow your doctor's instructions for healthy eating for men. Consume plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds. Choose whole foods over processed foods and limit your sodium intake to 1,500-2,300 milligrams per day, depending on what your doctor recommends. Flavor foods with herbs instead of a salt shaker and check the sodium content on food labels. Get plenty of exercise, reduce stress, don't smoke, and limit or avoid alcohol.

Learn how to determine what a good heart rate for your age is, along with some strategies to measure and manage it.

Diet for High Cholesterol

If you have high cholesterol, follow a diet that's similar to a blood pressure-lowering meal plan. Lose weight if you're overweight and focus on plant-based foods like fruits, vegetables, whole grains, plant-based fats (olive oil, avocados, etc.), legumes, nuts, seeds, and natural nut butter.

Limit or avoid high-fat red meat, processed meat, and other highly processed foods. Choose grilled chicken, turkey, fish, or seafood, plus unsweetened plant milk, cottage cheese, or Greek yogurt. Get regular exercise, don't smoke or drink a lot of alcohol, and take fiber or omega-3 supplements if your doctor recommends it.

Diet for Older Adults

Older adults require fewer calories than younger adults, but they need more of certain nutrients. Examples include calcium, magnesium, vitamin D, and vitamin B6. Eat a healthy, well-balanced diet and take dietary supplements if your doctor asks you to. Get screened for low testosterone, low bone density, colon cancer, prostate cancer, high cholesterol, and high blood pressure as you age.

Diet for Bone Health

To maximize bone health as you age and reduce the risk of osteoporosis and fractures, consume enough calcium, vitamin D, vitamin A, magnesium, phosphorous, and other essential nutrients. Aim to consume at least three 1-cup portions of dairy foods or plant milk each day and take a dietary supplement designed for bone health if your doctor recommends it. Participate in bone-strengthening exercises like jogging, playing basketball, or rope jumping on a regular basis.

Weight Loss Diets

You don't have to severely restrict calories, carbs, or dietary fat to reach your goal weight and maintain it long-term. Healthy weight-loss diets are well-balanced to help you avoid hunger, fatigue, and nutritional deficiencies.

Cutting back on carbohydrates can enhance weight loss, especially if you reduce carbs from refined grains and added sugar. However, carbohydrates are your body's main energy source, and fiber-rich carbs are loaded with essential vitamins and minerals.

Low-fat diets used to be popular, but you don't have to cut back on dietary fat to drop weight. In fact, many weight-loss diets, including ketogenic diets and the Atkins diet, are high in protein and fat. Dietary fat helps boost satiety, is beneficial for heart and brain health, promotes healthy hair, skin, and nails, and enhances the absorption of fat-soluble vitamins.

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Glucose Support: Improving Blood Sugar and Metabolism with Glucose Supplements

Dr. Anthony Balduzzi — Fri, 12 Jul 2024 01:00:39 +0000

In today's fast-paced world, maintaining optimal health can be challenging, and one crucial aspect of health that often gets overlooked is blood glucose management.

Fluctuating blood sugar levels can lead to a host of problems, including diabetes and metabolic syndrome.

Glucose support supplements have emerged as a popular tool for managing blood sugar levels and promoting overall well-being. By incorporating these supplements into your daily routine, you can take proactive steps toward better health and longevity.

However, it’s important to remember that supplements are not a substitute for a balanced diet and regular exercise. They work best when combined with a healthy lifestyle that includes a nutritious diet, regular physical activity, and routine medical check-ups.

Here are the top 10 benefits of taking glucose supplements and some lifestyle tips for optimal blood sugar management.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

When your blood sugar is high, it can lead to damage of your brain, kidneys, liver, pancreas, and blood vessels. Glucose Support has compounds to protect your key organs from excess sugar. When your blood sugar is maintained at a healthy level, your body will have more energy and burn fat more efficiently.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

Click here to learn more about Glucose Support »

The Top 10 Benefits of Glucose Supplements

1. Regulates Blood Sugar Levels

One of the primary benefits of glucose support supplements is their ability to help maintain stable blood sugar levels. Ingredients like chromium, berberine, and cinnamon can enhance insulin sensitivity and improve glucose metabolism, preventing spikes and crashes that can lead to health issues.

2. Improves Insulin Sensitivity

Improved insulin sensitivity is crucial for effective glucose utilization. Supplements often contain ingredients like alpha-lipoic acid and magnesium, which enhance the body's response to insulin, reducing the risk of insulin resistance and type 2 diabetes.

3. Supports Weight Management

Maintaining healthy blood sugar levels can aid in weight management. When blood sugar is stable, cravings for unhealthy snacks decrease, making adhering to a balanced diet easier. Some supplements also contain fiber, which promotes a feeling of fullness and aids in weight control.

4. Boosts Energy Levels

Fluctuating blood sugar can cause energy crashes and fatigue. By stabilizing blood sugar levels, glucose support supplements can help maintain consistent energy throughout the day, enhancing productivity and overall quality of life.

5. Enhances Metabolic Health

Supplements that support glucose metabolism can improve overall metabolic health. Ingredients like green tea extract and bitter melon enhance fat oxidation and promote efficient energy utilization, contributing to better metabolic function.

6. Reduces Inflammation

Chronic inflammation is linked to numerous health conditions, including diabetes. Many glucose support supplements contain anti-inflammatory ingredients like turmeric and omega-3 fatty acids, which can help reduce inflammation and improve overall health.

7. Protects Cardiovascular Health

Stable blood sugar levels are essential for heart health. Ingredients like cinnamon and alpha-lipoic acid have been shown to improve blood lipid profiles and reduce the risk of cardiovascular diseases by supporting healthy blood sugar levels.

8. Supports Cognitive Function

Fluctuating blood sugar levels can impact brain health and cognitive function. By promoting stable glucose levels, these supplements can help maintain mental clarity, focus, and overall cognitive performance.

9. Promotes Healthy Aging

Proper blood glucose management is vital for healthy aging. By supporting metabolic health and reducing oxidative stress, glucose support supplements can help mitigate age-related health issues and promote longevity.

10. Enhances Overall Well-Being

When blood sugar levels are stable, overall well-being improves. Individuals often experience better moods, reduced stress levels, and improved sleep quality, contributing to a higher quality of life.

What To Look For In Glucose Supplements

When selecting a glucose support supplement, it is important to choose one with high-quality, clinically tested ingredients. Look for products that are free from artificial additives and fillers. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medication.

While glucose support supplements offer many benefits, they may not suit everyone. Potential side effects include gastrointestinal discomfort, allergic reactions, and medication interactions. Always consult with a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or have any pre-existing health conditions.

Meet Glucose Support. This powerful supplement improves blood sugar & insulin levels naturally with a safe & effective blend of 15 vitamin plus clinically proven ingredients like GlucoHelp®.

Take 3 capsules of Glucose Support daily to promote balanced blood sugar & insulin sensitivity. It supports easier weight loss when paired with a healthy diet.

Click here to learn more about Glucose Support »

Lifestyle Tips for Optimal Blood Sugar Management

In addition to taking glucose support supplements, consider the following lifestyle tips to help manage blood sugar levels effectively:

1. Eat a Balanced Diet

Focus on a diet rich in whole foods, including plenty of vegetables, fruits, lean proteins, and healthy fats. Avoid processed foods, sugary snacks, and beverages that can cause rapid spikes in blood sugar.

2. Exercise Regularly

Physical activity helps your body use insulin more efficiently and can lower blood sugar levels. Aim for at least 150 minutes of weekly moderate-intensity exercise, such as brisk walking, cycling, or swimming.

3. Monitor Your Blood Sugar Levels

If you have diabetes or are at risk, regularly monitoring your blood sugar levels can help you understand how different foods and activities affect your glucose levels and make necessary adjustments.

4. Stay Hydrated

Drinking plenty of water helps maintain blood volume and can support healthy blood sugar levels. Aim for at least eight glasses of water daily or more if you are physically active.

5. Manage Stress

Chronic stress can impact blood sugar levels. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises to help keep your stress levels in check.

6. Get Enough Sleep

Poor sleep can affect insulin sensitivity and blood sugar levels. Aim for 7-9 hours of sleep daily to support overall health and well-being.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Want To Change Your Life? Check Out FF30X!

FF30X is a simple, sustainable, and specific weight loss program designed especially for busy men over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, FF30X can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join FF30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Getting In Shape At 40: The Fit Father 5-Point Solution

Stuart Carter — Wed, 03 Jul 2024 01:00:11 +0000

If getting in shape at 40 seems like a long shot; this article will be your saving grace!

The Fit Father Project has designed a range of solutions to help you lose weight, build muscle, and feel better than you have in a long time.

We have already helped thousands of men improve their physical fitness and their possibilities for the future. Men who got in shape, not just for themselves but for their families and loved ones, too.

They are the proof that what you want to achieve is possible!

Ready to get in shape just like they did?

In this article, you'll learn about:

- Why prevention is easier than cure.

- The Fit Father 5-Point Solution to getting in shape at 40.

- The keys to building simple and sustainable habits.

- Getting your body AND mind right.

- And more!

But before we get into all that, watch this video that lays out the basic principles of getting back in shape at any age.

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you about getting in shape at 40, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Sound good? Good. Let's dive in!

Prevention Is Easier Than Cure

In the world of medicine, most doctors will agree that it is easier to prevent a disease from happening than it is to cure it.

Unfortunately, this is not always an option when dealing with your fitness.

There are simply too many factors that can ensure you are out of shape before you even realize it.

Time – As you get older and your family grows, your free time quickly gets absorbed by so many things on your daily to-do list. Between family responsibilities, work duties, and home maintenance, it can be difficult to maintain a disciplined workout schedule. BUT … you can learn to ‘make' time for your workouts.
Metabolism – It is simply a fact of life that as you age, your body changes. Two big changes that have an effect on men's body composition are a slowing metabolism and reduced testosterone levels. These two natural changes will, unfortunately, lead to decreased muscle mass and increased body fat. Therefore, if you continue to eat in the same way as you have always done, this metabolic change will mean you don't naturally shift as many calories as you previously did. BUT … more effective exercise will help to address this metabolic shift and reduction in natural testosterone.
Motivation – There are so many different workouts and diet options around these days, and it can be hard to know which one will suit you best. Information overload can often lead to inactivity and a downer to your motivation. BUT … in this article, we'll show you simple and sustainable workout and eating habits that will be manageable and effective over the long term.

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The Fit Father 5-Point Solution

It doesn’t need to be complicated or even hard work to start getting in shape at 40 or over.

You will, of course, need to exercise and slightly change your eating plan.

However, you will want to, you will actually enjoy it, and you will not have a problem with finding the time!

1. Mentally Prepare Yourself For Success

You have to believe you're going to succeed in your goal of getting in shape at 40. Without this drive, you will still struggle to develop the healthy habits and lifestyle changes that are essential to finding the new you.

Most men will have a trigger that focuses them on getting into shape. It may be something as simple as wanting to run with your children. It might be a particular photo that shocks you with how you look.

Whatever the trigger is, you need to hold onto this. For example, if one picture has suddenly opened your eyes to the weight you have gained over the years, then keep it with you at all times.

If you ever struggle with motivation, one look at this picture will ensure you are ready to exercise.

2. Give Yourself A Bedtime

You may have thought that you no longer need a bedtime; this is something that you do for children to ensure they get enough sleep (or to make sure you have an evening to yourself).

However, you need to get at least 6 or 7 hours of sleep a night.

The best way to achieve this is to fix your sleep schedule and set yourself a bedtime. When it's getting late, instead of focusing on what's next in your streaming queue or what's going on at work tomorrow, just go to bed!

Of course, you should ask why getting to bed on time matters for getting into shape. Other than possibly giving you an energy boost, it may not feel that important. But it is!

When you sleep, your body balances your hormone levels.

Ghrelin levels decrease when you sleep. As this is the hormone that tells your body when you are hungry, lower levels are good!

At the same time, sleeping increases your levels of leptin, which is the hormone that tells your body you have had enough to eat. In this case, higher levels are what you need.

3. Plan, Prepare, and Pack Your Meals

The Fit Father Project has designed a range of meal plans, which you can sample with our free 1-day meal plan, which will illustrate the sorts of food you should be eating and how easy it is to adjust your eating habits.

The first step, which you can take right now, is to stop eating processed foods.

Don’t attempt to do this just for you; think of your family as well.

The eating habits you establish today will build their habits for the future.

To achieve this, you can:

Remove processed foods from your shopping and focus on vegetables and lean protein.
Create an eating schedule to ensure you eat properly throughout the day.
Prepare your meals in advance. This will take away any decisions where you might otherwise select an unhealthy ‘on-the-go' snack.
Stick to foods you like. This is a lifestyle change, not a temporary diet.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

4. Start Walking

Although healthy eating will have the biggest effect on getting in shape at 40, you still need to exercise or at least perform some kind of physical activity each day.

There is a simple reason for this: exercise increases the level of lean muscle in your body.

Muscle burns more calories than fat. So, the higher your muscle (and lower your fat), the more calories you can consume without gaining weight.

This does not mean that if you exercise, you can eat what you like! You CANNOT out-exercise a bad diet!

The two factors must work in conjunction.

So, why walk?

Walking is something you already do every day, so it should be fairly easy to increase the amount you do. And you don't need to focus on pedometers, which show you how many steps you have taken.

There is one simple step you can take to ensure you are doing enough physical activity: Walk for half an hour each day.

You can choose to commute on foot instead of driving or take a walk on your lunch break or first thing in the morning.

The important thing is to build a habit of this simple activity. It is the cornerstone of having enough time to introduce more intensive and productive exercise.

5. Build A More Intense Workout

Many websites and people will advise you regarding the best workout you should do. While some of them may have your best interests at heart, not all of them will.

Much of the time, the issue is that you do not have the time or motivation to stick to a workout.

Fortunately, by following these guidelines, you will.

Simply replace your habitual walk with the Fit Father 24-minute fat-burning workout.

This workout, along with the many others that you can access through the Fit Father Project, can be achieved in less than half an hour!

It focuses on high-intensity exercises that produce maximum results in the minimal possible time; allowing you to slot it easily into your busy schedule and join the thousands of other men over 40 who have added getting in shape to their achievements; even past 40, 50, or 60!

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Getting in Shape At 40 is Possible With The Fit Father Project

The Fit Father Project is here to help you.

Start with our free 1-day meal plan and our 24-minute fat-burning workout. Then, check out our FF30X program and start getting in shape today!

So, if this has fired you up to start getting in shape at 40 and become the fittest father on your block, all you need to do is follow the five steps we laid out above.

Getting in shape has never been so easy, and we know you'll actually enjoy it!

Most importantly, you will be there to support your children and even outrun them for years to come.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Testosterone Boosting Foods: Naturally Increase Your T Levels

Erin Coleman — Tue, 25 Jun 2024 01:00:04 +0000

If you suffer from low testosterone, or low T, you've probably been searching for testosterone boosting foods and supplements.

But which ones are best for YOU, and which are just junk?

For starters, if you're looking for a quality testosterone-boosting supplement, look no further than Test Booster RX (TBRX), THE option to help boost your testosterone levels quickly, safely, and 100% naturally. There are also foods you can eat and lifestyle changes you can make.

The bottom line is you don’t have to live with low testosterone and its side effects!

And guess what? You're not alone. Lower testosterone levels are a natural part of aging. Studies show that testosterone levels decrease with age at a rate of 0.4 – 2% annually after 30.

But testosterone-boosting foods and supplements (and healthy lifestyle changes) can help get your levels back to normal. Keep reading to find out how!

In this episode of The Fit Father Project Podcast, Dr. Tracy Gapin joins us to discuss optimal male performance and how to improve your testosterone levels!

What Are the Symptoms of Low Testosterone?

If you have low testosterone levels, you might experience the following signs and symptoms associated with this common condition in men over 40:

Loss of muscular strength
Decreases in muscle mass
Increases in body fat
Low sex drive
Erectile dysfunction
Depression
Chronic fatigue
Moodiness or irritability
A decreased sense of well-being
Difficulty concentrating
Increased rates of hair loss
Insomnia

Low testosterone can make losing weight difficult too. Choosing testosterone-boosting foods and supplements means a lower risk of low T in men. If your levels are still lower than you’d like after trying healthy dietary changes, ask your doctor about medical treatments for hormonal imbalance.

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Testosterone Boosting Foods

Use the list of nutritious foods below to increase testosterone levels in your body naturally — and maintain optimal health along the way.

Onions

Based on research studies examining its effects on animals and humans, eating onions enhances testosterone production in males.

One review published in Biomolecules found that while research is ongoing, onion consumption in rats and men neutralizes the damaging effects of free radicals, improves insulin resistance, increases luteinizing hormone (LH), and promotes nitric oxide and testosterone production.

Onions also contain cancer-fighting compounds and may boost men's bone, heart, and digestive health. They also contain fiber, antioxidants, and other essential vitamins and minerals. So the next time you cook or make a salad, consider adding onions!

Fatty Fish

Healthy fatty fish, such as tuna, anchovies, and salmon, are beneficial for men for numerous reasons, including increases in testosterone levels.

Rodent studies found that long-term consumption of fish oil from fatty fish significantly boosts testosterone in the testes and blood of mice. Furthermore, fish is an excellent source of vitamin D, which studies show is associated with higher testosterone levels in men.

Fatty fish benefits heart health, brain health, reduced inflammation, and numerous other health and wellness benefits.

The American Heart Association recommends eating at least two fish servings weekly to achieve optimal health. Because fish is loaded with protein, it helps your body maintain or build muscle mass, keeps your metabolism high, and aids in healthy weight management.

Dark Green Vegetables

Dark green veggies, such as broccoli, asparagus, spinach, kale, and other leafy greens, appear to protect you from experiencing low testosterone.

A study published in Nutrients found that men who eat dark green vegetables are less likely to suffer from low testosterone than men who don't consume green veggies. The same study showed that men who eat homemade meals vs dining were less likely to develop low T.

Aim for at least 3 cups of vegetables daily and fill half of each plate with non-starchy vegetables, including dark green veggies, daily to maintain optimal health.

Oysters and Other Shellfish

Oysters and other types of shellfish are loaded with protein, iron, zinc, and numerous other essential micronutrients. Oysters are one of the best sources of dietary zinc you'll find, containing nearly 500% of your percent daily value. Other good zinc food sources include crab, lobster, grass-fed lean meat, and zinc-fortified breakfast cereals.

Studies show that zinc is crucial for maximizing male fertility, and a deficiency in this essential mineral can lead to low testosterone levels. To help ensure you’re getting enough zinc in your diet, add oysters or other shellfish to your weekly meal plan or take a multivitamin supplement containing zinc.

Extra Virgin Olive Oil or Virgin Argan Oil

Choosing plant-based oils offers numerous benefits for your heart and overall health — and appears to naturally boost testosterone.

A study published in Natural Product Communications found that testosterone levels significantly increased (nearly 20% and 17% for virgin argan and extra virgin olive oil, respectively) after ingesting these oils instead of butter.

Use plant-based oils for cooking whenever possible. Consume about 7 teaspoons of oils (or other nutritious fats) daily when following a 2,500-calorie meal plan and 5 teaspoons per day when eating 1,600 calories for weight loss, suggest the Dietary Guidelines for Americans.

Caffeinated Coffee or Tea

Believe it or not, drinking caffeinated coffee or tea is associated with increases in testosterone levels in men too!

A review published in Nutrition Journal found that men with high caffeine intakes had 14% higher testosterone concentrations than men with low caffeine intakes.

Another study published in Nutrition Journal found similar results — that men who drank five 6-ounce cups of caffeinated coffee (spaced out evenly throughout the day) for four weeks showed increases in total testosterone levels and decreases in estrogen.

Foods to Avoid

Avoiding certain foods is as important as eating testosterone-boosting foods to reduce your risk of low T. A study published in Nutrition Journal shows distinct dietary patterns associated with reduced testosterone levels in men.

Based on the results of this study, limit or avoid deep-fried foods, processed foods, and foods loaded with preservatives. Steer clear of sodas, sweet tea, sweetened lemonade or coffee drinks, and other sugar-sweetened beverages. Additional studies found that drinking alcohol is associated with decreases in testosterone, so avoid or limit alcohol as much as possible to enhance your body's natural testosterone-boosting ability.

Testosterone Boosting Supplements

Consider taking the following testosterone-boosting supplements to enhance the effects of testosterone-boosting foods and further reduce your risk of low T.

Vitamin D Supplements

Studies show that higher vitamin D intakes are associated with significantly higher testosterone levels in men. However, the Vitamin D Council suggests that up to 70% of Americans aren’t meeting daily vitamin D recommendations.

Vitamin D-rich foods include fish, fish oil, egg yolks, dairy foods, vitamin D-fortified orange juice, and vitamin D-fortified breakfast cereals. Men's recommended dietary allowance (RDA) for vitamin D is 15-20 micrograms daily.

If you’re vitamin D deficient (ask your doctor to test vitamin D in your blood), you might require a higher vitamin D dosage to bring your levels back up to a normal, healthy range.

Fish Oil and CLA Supplements

Supplements containing fatty acids, such as fish oil and conjugated linoleic acid (CLA) supplements, are also beneficial for testosterone production in men.

Fish oil derived from fatty fish contains Omega 3's docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). CLA is a fatty acid commonly found in grass-fed beef and dairy foods. Like fatty fish, studies show that fish oil supplements naturally boost your testosterone.

If you’re not eating at least two servings of fatty fish weekly or want to ensure you meet daily omega-3 fatty acid requirements, consider taking fish oil supplements in doses of at least 500 milligrams of DHA plus EPA daily, according to the International Society for the Study of Fatty Acids and Lipids (ISSFAL).

Studies also show that CLA supplements, when taken in doses of 6 grams daily, promote testosterone production and increase total testosterone levels in men. CLA supplements are also linked with weight and fat loss, which in itself is associated with a boost in testosterone if you're overweight or obese.

Onion Extract

If you don’t like onions but want to reap their beneficial effects on testosterone levels, consider trying onion extract supplements. A review in Biomolecules found that consuming 30 milligrams daily of onion extract increases testosterone levels in men.

Ginger Supplements

Ginger is a spice often used to flavor foods, but it provides numerous health and wellness benefits when taken in supplement form.

Studies show that while additional human studies are needed, ginger powder or extracts enhance testosterone production in animal studies due to increased luteinizing hormone, reduced oxidative stress, enhanced antioxidant activity, increased testicular weight and blood flow, recycled testosterone receptors, and enhanced nitric oxide production.

Research demonstrates the additional health benefits of ginger. Examples include anti-inflammatory effects, reduced heart disease risks, better blood sugar control, lower cholesterol, and improved brain function when used in dosages of 1-3 grams of ginger powder or extract daily.

DHEA Supplements

DHEA, or dehydroepiandrosterone, is a hormone naturally in your body that enhances testosterone production. However, natural DHEA levels tend to decline slowly with age.

DHEA supplements are available over the counter. Research shows that taking 50 milligrams of DHEA increases free testosterone levels in middle-aged men and prevents testosterone from declining with high-intensity exercise.

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Daily Accountability & Coaching

Testosterone Boosting Lifestyle Habits

In addition to eating testosterone-boosting foods and taking dietary supplements, adopting the following healthy habits maximizes your body’s testosterone production:

Maintain a Healthy Weight

Studies show that low testosterone is associated with obesity, so what better way to enhance your body’s natural testosterone production than by achieving a healthy body weight?

Diet is crucial to healthy weight management and weight loss if you’re overweight or obese.

Sign up for the Fit Father Project 30X (FF30X) weight loss program to increase your chance of success and receive motivational support, meal plans, fat-burning workouts, health coaching, and much more. Check out the FF30X free 1-day meal plan to get started today!

Work Out Regularly

Regular exercise is associated with more testosterone and reduced erectile dysfunction in men. Studies show that decreasing body fat using exercise, particularly aerobic exercise, helps increase total testosterone levels.

Strength training also helps boost lean mass and decrease body fat to help you achieve or maintain optimal testosterone production. Try the Fit Father Project’s FREE fat-burning workout or FREE muscle-building workout to start leaning out today!

Reduce Stress

When you experience long-term stress, testosterone levels tend to decrease. Research shows that the stress hormone cortisol inhibits testosterone’s effects in your body.

The American Psychological Association reports that chronic stress not only negatively affects testosterone production but can also lead to impotence, erectile dysfunction, and a low sex drive.

Do everything you can to relieve stress in your life! Say no to excessive extracurricular activities, take a vacation, get a massage, try yoga or tai chi, spend time outdoors, get plenty of sleep, and set aside 20-30 minutes daily for relaxation.

Sleep More

Lack of sleep is one of the leading causes of low testosterone in men. Studies show that after one week of sleep deprivation (getting 5 hours of sleep per night), daytime testosterone levels decreased 10-15% in otherwise healthy men.

Your body needs at least 7-9 hours of sleep each night to function at its best.

Set a regular bedtime, reduce stress, and sleep in a cool, dark room to optimize sleep quality. If you have trouble sleeping, try using a white noise machine or ask your doctor about natural sleeping aids, such as melatonin supplements.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

Monitor Testosterone Levels Regularly

In addition to taking advantage of testosterone-boosting foods and supplements and making healthy lifestyle habits, it’s important to check in with your doctor regularly to monitor testosterone levels.

Testosterone might sometimes remain low despite a healthy diet and exercise changes. Your doctor can detect low T using a simple blood test. They might recommend hormone replacement therapy. Examples of hormone treatments for men include prescription testosterone skin patches, injections, gels, creams, and sub-dermal pellets.

Don't let low testosterone ruin your confidence and sense of well-being! Add testosterone-boosting foods to your menu, consider testosterone-boosting supplements, exercise regularly, reduce stress, sleep well, and get the Fit Father All-Access Membership!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

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Creating The Ultimate Fat Burning Diet For Men Over 40

Dr. Anthony Balduzzi — Thu, 20 Jun 2024 01:00:04 +0000

Ready to find that trim and fit man you know is inside you? The secrets to creating a fat-burning diet for men aren't so secret!

If you've been packing on the pounds over the years as family, work, and life took center stage, you're probably looking to shed unwanted body fat and sculpt a chiseled figure.

While hitting the gym is important, don't underestimate the power of a well-planned diet!

In this article, we'll unveil the ultimate formula for creating a fat-burning diet designed exclusively for men.

Whether you're new to the fitness game or seeking to optimize your current plan, our expert tips will guide you to design a diet that maximizes fat loss while preserving muscle mass and overall health.

We'll show you the importance of balancing macronutrients, controlling portions, and making smart food choices.

Remember, sustainable fat loss is a journey that requires patience and dedication. Quick fixes may lead to disappointment, so prioritize your health and commit yourself to a gradual transformation.

Ready to turn your fat-burning goals into reality and achieve the lean physique you've always desired?

Want to lose weight and burn fat? Follow these 6 easy steps!

Ways To Induce Fat Burning

You can enhance your body’s ability to burn fat in several ways.

1. Create a Calorie Deficit

Burning more calories than you consume puts your body in fat-burning mode. You can create this calorie deficit by increasing your calorie expenditure, lowering your calorie intake, or both!

Aim to burn at least 500 more calories than you eat daily by:

Work out at least 30 minutes most days of the week
Increase activities of daily living (take the stairs vs. the elevator, do yard work, walk the dog, etc.)
Cut out alcoholic drinks
Eliminate sugary drinks and other sweets
Increase fruit and vegetable intake
Cut refined carbohydrates, such as white bread and white rice

Creating a 500-calorie deficit by making simple changes in your daily habits is fairly easy. Cutting out alcohol or sodas alone might do the trick, as each of these beverages provides 100-150 calories (or more) in just one serving.

You can also eliminate a 500-calorie serving of a large order of fast-food French fries.

Start by calculating your Basal Metabolic Rate (BMR) so you know how many calories you burn and how many you need. You might require 1,500-1,800 calories daily to drop excess weight and body fat, suggests the National Heart, Lung, and Blood Institute, or slightly more calories if you work out often.

For example, if your usual intake is 3,000 calories, aim for 2,000 to 2,500 calories per day instead.

2. Reduce Carbohydrates and Boost Healthy Fats

Lowering your carb intake helps put your body into a state of ketosis, when it burns mainly fat as fuel instead of carbohydrates. While the Institute of Medicine recommends that adults eat at least 130 grams of carbs daily, many consume more carbohydrates than this.

As you reduce your total carb intake, increase your intake of heart-healthy fats such as:

Plant oils
Fish oil
Olives
Avocados
Nut butters
Nuts
Seeds

This method works for fat loss because dietary fat boosts satiety, helping you feel full longer. Continue to also eat protein-rich foods like lean meats, poultry, fish, seafood, eggs, etc.

You should eat carbohydrates from fiber-rich sources, such as fruits, vegetables, legumes, and whole grains. Eliminate refined carbohydrates in white bread, crackers, white bagels, white rice, regular pasta, sugary cereals, and other sweet treats.

3. Complete Fat-Burning Workouts

High-intensity interval training and circuit training (that combines cardio exercise with strength training) are some of the best fat-burning workouts for men. We have a host of workouts you can try on our blog and our YouTube Channel!

Aim to work out at least 30 minutes most days of the week and slightly increase cardiovascular exercise for the best fat loss results. Combine workouts with a fat-burning diet to achieve the lean body you desire!

4. Try Forms of Intermittent Fasting

Intermittent fasting, or avoiding food during certain times during the day, can be an effective fat-burning strategy. When starting out with fasting, you may want to avoid fasting for an entire day so you don’t experience the physical and mental fatigue associated with it. Studies show that eating only during an 8-hour window each day combined with resistance training helps reduce body fat and maintain lean muscle in men.

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Download this Free Meal Plan here. Join over 400,000 other guys 40+ using this meal plan to lose weight »

What A Fat-Burning Diet Looks Like

A fat-burning diet consists of several components that make it successful. Try the following tips when creating a fat-burning diet of your own!

1. Drink Water in the Morning and Before Meals

When you first wake up in the morning, you might be dehydrated from 7-9 hours of sleeping without fluids. Instead of reaching for breakfast foods, choose water to jump-start your metabolism and boost your energy.

Aim to drink 2-4 cups of water upon waking up to begin burning fat. Doing so also helps you feel full, making it easier to eat less during meals.

Another fat-burning diet tip is drinking at least 2 cups of water 30 minutes before each meal. Studies show this weight loss strategy helps you eat fewer calories at mealtime.

2. Focus on Non-Starchy Veggies

Vegetables should make up the majority of your plate at each meal — a cornerstone of our Perfect Plate method. Fill half of each plate with non-starchy vegetables to fill you up and control calories for fat-burning.

Non-starchy veggies include spinach, other leafy greens, tomatoes, cucumbers, broccoli, celery, asparagus, broccoli, cauliflower, green beans, bell peppers, and mushrooms.

The fiber in vegetables aids in weight and fat loss, according to numerous studies. So regardless of how many calories you’re eating in a day, focus on vegetables!

3. Prioritize Protein

Protein increases satiety, boosts your metabolism, and helps you maintain lean muscle while burning fat. Another key aspect of our Perfect Plate method is filling one-fourth of each plate with protein-rich foods such as grilled chicken, turkey, fish, seafood, eggs, etc.

4. Choose Fiber-Rich Starches

Fiber-rich, slow-burning starches fuel your body, give you energy, and help boost satiety when fat loss is your goal. The final component of our Perfect Plate method is filling one-fourth of each plate with healthy starches, such as sweet potatoes with the skin, black beans, peas, lentils, other legumes, corn, and whole grains.

5. Don’t Forget about Healthy Fats

As part of a fat-burning diet, top off each meal with a healthy fat by:

Add avocado slices to soups, salads, grilled meats, and omelets
Cook with olive oil or other plant oils
Top oatmeal, other whole grains, cottage cheese, Greek yogurt, and salads with nuts or seeds
Add nut butter or coconut oil to protein smoothies
Eat olives as a snack, or add them to soups and salads
Take a fish oil or vegan omega-3 fatty acid supplement

These nutritious fats boost satiety, keep you full longer, help curb sugar cravings – and are healthy for your brain, skin, nails, hair, and heart!

Foods to Avoid

Numerous healthy foods work well as part of a fat-burning diet, while others can hinder fat loss. Foods to steer clear of when fat burning is your goal include:

1. Processed Meats

Processed meats are often high in sodium, preservatives, fat, and calories – and can increase your risk of certain cancers. Avoid hot dogs, cold-cut meats, regular bacon, sausage, bologna, and ham to maximize fat burning.

2. Alcohol

Alcoholic drinks are loaded with calories, containing 7 calories per gram, but provide few or no essential nutrients. Alcohol calories are stored as fat in your body, and drinking alcohol increases your risk of developing certain cancers. Cutting alcohol from your diet is one of the best (and easiest) fat-burning and weight-loss strategies!

3. Sugary Drinks

Sugary drinks are often high in calories but don’t help fill you up. These drinks often leave you craving more sugar. Replace sugary drinks (energy, sports, lemonade, sweet tea, soda, etc.) with green tea, black coffee, or water to achieve the best fat-burning results possible.

4. Diet Drinks

Diet drinks can be just as bad as sugary drinks when it comes to weight and fat loss.

While the evidence is somewhat conflicting, studies show that diet soda and other artificially sweetened drinks may induce sugar cravings due to their sweet taste (despite being calorie-free).

Other studies found that overweight and obese adults who consume diet drinks compensate by consuming more calories from solid foods.

5. Sweets

Nix cookies, cakes, ice cream, doughnuts, candies, and other sweet treats when following a fat-burning diet. Sugar adds extra calories to your meal plan but doesn’t provide healthy nutrients or fill you up as fiber-rich starches, protein, and nutritious fats do. Try replacing sweet treats with fiber-rich fruits instead.

6. Refined Carbohydrates

Refined carbs are foods you should steer clear of when fat loss is your goal. Avoid white bread, regular pasta, white rice, dinner rolls, white tortillas, white bagels, baked goods, and similar items. Choose whole grains and starchy vegetables or fruits instead.

7. Fried Foods

Fried foods contain extra fat, calories, and carbs that often travel straight to your waistline. Avoid fried chicken, chicken fried steak, French fries, mozzarella sticks, and other fried foods to maximize fat-burning results.

8. Prepackaged Foods

Prepackaged and other convenience foods are often highly processed and loaded with sodium, other preservatives, sugar, and extra calories.

Unfortunately, these foods are generally lower in protein and fiber than unprocessed foods. Opt for whole foods instead to achieve and maintain your desired lean physique.

9. Restaurant Foods

It can be difficult to shed pounds and burn fat when dining out because of hidden ingredients and calories present in restaurant foods.

Fast food restaurants are especially problematic, but studies show frequent sit-down restaurant trips are also associated with higher body mass indexes (BMIs). Cook at home when possible if fat loss is your goal.

10. SOME Protein Powders and Bars

Protein powders and bars can be healthy additions to fat-burning meal plans, but watch out for added sugars in some of these products. Check nutrition facts labels, and look for protein supplements containing less than 5 grams of sugar per serving.

Here's a protein powder you can trust and some options for protein bars that aren't just glorified candy bars!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Sample Fat Burning Menus

Following the sample fat-burning menus below will help you get started on your journey toward a leaner, more muscular physique. Portion sizes vary depending on your daily calorie expenditure, size, age, body composition, and weight management goals.

Day 1

Breakfast

2 hard-boiled eggs: 144 calories
1/2 cup of sliced strawberries: 25 calories
1/2 cup of cooked oatmeal: 150 calories
1/3 ounce of sliced almonds: 44 calories
Coffee: 3 calories

Total: 366 calories

Snack

1 1/2 cups of skim milk or plant milk: 120 calories
1 scoop of powder: 115 calories
1/2 of a banana: 55 calories
2 teaspoons of peanut butter: 60 calories

Total: 350 calories

Lunch

3 ounces of canned light tuna: 99 calories
1 1/2 tablespoons of avocado oil mayonnaise: 67 calories
2 slices of multigrain bread: 140 calories
1 1/2 cups of cherry tomatoes: 40 calories

Total: 346 calories

Snack

1 cup of low-fat cottage cheese: 163 calories
1/2 cup of blueberries: 42 calories
3/4 ounce of walnuts: 135 calories

Total: 340 calories

Dinner

3 ounces of grilled chicken: 125 calories
1/2 cup of cooked quinoa: 111 calories
1 cup of grilled asparagus: 40 calories
2 teaspoons of olive oil: 80 calories

Total: 356 calories

Daily Total: 1,758 calories

Day 2

Breakfast

A 3-egg omelet made with 1 cup of raw spinach and 1/8 cup of feta cheese: 273 calories
1/2 cup of cubed honeydew melon: 32 calories
1/2 container of nonfat Greek yogurt: 50 calories

Total: 355 calories

Snack

1 1/2 cups of skim milk or plant milk: 120 calories
1 scoop of powder: 115 calories
1/2 cup of strawberries: 25 calories
2 teaspoons of almond butter: 65 calories

Total: 325 calories

Lunch

3 ounces of grilled catfish: 122 calories
2 cups of leafy greens topped with 1 ounce of sunflower seeds: 181 calories
1 1/2 tablespoons of oil-based salad dressing: 53 calories

Total: 356 calories

Snack

1 cup of carrot sticks: 50 calories
1/4 cup of plain hummus: 145 calories
1 reduced-fat cheese stick: 45 calories

Total: 240 calories

Dinner

3 ounces of baked turkey: 125 calories
1/2 cup of cooked wild rice: 83 calories
1 cup of zucchini sautéed in 2 teaspoons of olive oil: 107 calories
1/4 cup of sliced avocados: 58 calories

Total: 373 calories

Daily Total: 1,649 calories

Take Your Fat-Burning To The Next Level!

When fat burning is your goal, joining a healthy weight management program can help! Fit Father 30X (FF30X) is a healthy lifestyle program designed for busy dads over 40 and has helped thousands of men reach their goal weight and desired physique. Not only that, these men maintain healthy lifestyles for life!

The FF30X program walks you step by step through eating right, completing fat-burning workouts, and adopting other healthy habits to achieve the lean body you desire. To get the ball rolling, check out our:

The motivational support from health experts, nutritious recipes, and custom workouts you’ll receive after joining FF30X will take you to the next level!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

How Much Protein To Build Muscle: Getting Exactly What You Need

Dr. Anthony Balduzzi — Wed, 19 Jun 2024 01:00:23 +0000

When trying to build muscle, you need to be keenly aware of what you're putting in your body, and ‘how much protein to build muscle' is one of the first questions you should be asking.

But protein isn't everything! You need all the right nutrients and a proper muscle-building diet plan!

Beginning a muscle-building diet plan is fairly easy. Start by drinking plenty of water, and slowly increase your overall calorie intake by 350-750 daily.

A few simple tips and tricks to help you increase calories include:

Consume protein shakes between meals.
Snack on nuts, seeds, cheese, or dried fruit throughout the day.
Add extra cheese, nuts, seeds, or avocados to meals and snacks.
Add protein powder or dried milk powder to shakes, casseroles, soups, and stews.
Use extra olive oil when cooking.

Remember, an ideal goal is to gain about 1 pound of muscle mass each week until you reach your goal weight.

Remember to get plenty of sleep (7 to 9 hours each night) to keep energy levels high. But perhaps one of the most important components of a muscle-building plan for men is using the right strength training regimen. Maximizing your efforts is vital for muscle growth.

If you're ready to get started and learn how much protein is needed to build muscle, use the easy-to-follow muscle-building diet plan below!

Learn more about how much protein is needed to build muscle and calculate your daily protein intake!

Weight Loss vs Weight Gain Diets

Believe it or not, the main difference between weight loss and weight gain diets is the number of calories you’ll eat throughout the day. For example:

Weight loss diets contain 500 to 1,000 fewer calories than your usual intake or about 1,500 to 1,800 calories per day for men.
Weight gain diets consist of eating 350 to 750 additional calories (more than your usual intake) daily to gain about 1 pound of muscle per week, suggests the National Strength and Conditioning Association (NSCA).
According to the Dietary Guidelines for Americans 2020, active men over 40 often need 2,600 to 2,800 calories daily to maintain their weight. Therefore, a muscle-building diet plan for men over 40 generally consists of eating 3,000 to 3,500 calories daily.

To get in the extra calories needed for muscle mass gains, choose nutrient-dense, higher-calorie foods and eat often throughout the day (every few hours or so).

How Much Protein To Build Muscle and More: Macronutrient Recommendations for Muscle Building

You’ll eat extra calories from protein, carbohydrates, and dietary fat during an effective muscle-building diet plan. These three nutrients are called macronutrients, as they provide calories and energy.

Macronutrient diet recommendations for weight gain are as follows:

Protein Requirements

Following NSCA recommendations for muscle gains, your protein needs when following a muscle-building diet plan are:

Consume 1.5 to 2.0 grams of protein per kilogram of body weight (0.68 to 0.91 grams of protein per pound of body weight) per day.
Eat protein frequently throughout the day.
Consume protein before and immediately after strength training workouts.

Therefore, if you weigh 150 pounds and want to bulk up, aim to eat at least 102 to 137 grams of protein each day.

The protein content of some of your favorite foods, provided by the Academy of Nutrition and Dietetics and the U.S. Department of Agriculture (USDA) Food Composition Database, are:

3 ounces of baked chicken (skinless): 26 grams
1/3 cup of whey protein powder: 25 grams
3 ounces of very lean beef: 24 grams
3 ounces of fish (salmon or tuna): 21 grams
1 container of nonfat Greek yogurt: 15 grams
1/2 cup of low-fat cottage cheese: 14 grams
2 large eggs: 12 grams
3 ounces of firm tofu: 8 – 10 grams
1 cup of cooked green peas: 9 grams
1 cup of cooked quinoa: 8 grams
1 cup of low-fat milk: 8 grams
2 tablespoons of peanut butter: 8 grams
1 reduced-fat cheese stick: 6 grams

A good rule of thumb is to consume about 30 to 45 grams of protein at each meal, depending on your daily protein needs, as this amount is associated with muscle mass and strength gains in numerous research studies.

Fill about 1/4th of each plate with non-starchy protein, such as meat, fish, seafood, poultry, eggs, tofu, or reduced-fat cheese.

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Carbohydrate Needs

You don’t have to worry about following low-carb meal plans when you’re trying to gain lean muscle mass but make sure to choose carbs wisely.

Aim to get about 40 to 55 percent of your daily calories from carbs, or 3 to 5 grams of carbs per kilogram of body weight daily during a strength training program for weight gain, suggests the National Strength and Conditioning Association.

This equates to eating 1.4 to 2.3 grams of carbs per pound of body weight each day. Therefore, if you weigh 150 pounds, aim to consume about 210 to 345 grams of carbs (or more as needed) daily.

Choose healthy, carb-rich foods, such as:

Whole grains (quinoa, brown rice, wild rice, whole-grain pasta, and oatmeal)
Fruits
Vegetables (especially corn, peas, sweet potatoes, dried beans, and other legumes)
Milk and milk products
Nuts and seeds

The University of Michigan provides a comprehensive list of the carbohydrate content of some of your favorite foods. Examples include:

1 10-ounce baked sweet potato: 60 grams
1 cup of cooked rice: 45 grams
1 cup of cooked whole-grain pasta: 45 grams
1 cup of cooked beans/legumes: 30 grams
1 cup of cooked corn: 30 grams
1 cup of cooked peas: 30 grams
1 cup of cooked oatmeal: 20 grams
1 piece of fruit: 15 grams
1 cup of milk: 15 grams

Generally speaking, when following a muscle-building diet plan, fill about 1/4th of each plate with starches to meet your daily allotment. About half of each plate should be from vegetables (or veggies plus fruits mixed in).

Dietary Fat Recommendations

Dietary fat is extremely beneficial for a muscle-building weight gain diet. That’s because while protein and carbs each contain 4 calories per gram, fat provides you with 9 calories per gram.

About 20 to 30 percent of your calories should be from dietary fat, suggests NSCA. When eating 3,200 calories a day for weight gain in men, the Dietary Guidelines for Americans 2020 suggest consuming 11 to 12 1-teaspoon portions of healthy fats daily.

Examples of one portion of heart-healthy fats include:

1 teaspoon of olive, peanut, soybean, coconut, sunflower, canola, or other plant-based oil
1 teaspoon of fish oil
1 tablespoon of Italian salad dressing
1/3 ounce of seeds
1/3 ounce of nuts
1 1/2 teaspoons of nut butter
8 large olives
1/6th of an avocado

Adding nuts, seeds, oils, avocados, and even cheeses to meals and snacks is an excellent way to boost your overall calorie intake as part of a muscle-building diet plan.

Fluid Requirements

Whether you’re trying to lose or gain weight, drinking plenty of water is crucial to keeping energy levels high—especially during workouts. Men often need about 16 cups of fluids daily, sometimes more when participating in regular sweat sessions.

Villanova University recommends the following hydration guidelines for athletes:

Drink about 2 cups of fluid 2 to 3 hours before workouts
Consume 1 cup of water right before training
Drink 1 cup of water every 15 to 20 minutes during training
Consume a sports drink containing carbs when training longer than 1 hour
Drink 3 cups of water for every pound of body weight lost during exercise

For the best weight gain results, drink a protein shake before and after workouts to maximize muscle growth.

What About Protein Shakes?

Adding between-meal protein shakes to menu plans is beneficial when you’re following a muscle-building diet plan, especially when drinking shakes before and after workouts. This makes it easier to meet daily protein, carb, and fat needs and keeps your muscles fueled properly so they can grow.

For a total of about 505 calories, mix together:

1/3 cup of whey, casein, or other protein powder: 110 calories
2 cups of low-fat or plant-based milk: 180 calories
1 small piece of fruit or 1 cup of fruit: 80 calories
1 1/2 tablespoons of nuts, seeds, or nut butter: 135 calories
Ice: 0 calories

Total: 505 calories

Change up your protein shake recipes daily, and you’ll never be bored!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

Click here to learn more about SuperFuel: the delicious “secret weapon” guys are using to feel energized 24/7 and finally stay consistent with healthy eating »

Sample Muscle Building Diet Plan

When muscle gain is your goal, many active men over 40 need about 3,000 to 3,200 calories a day in addition to following an effective strength training program, such as Fit Father Project’s Old School Muscle program.

The sample menu below provides about 3,085 calories to achieve muscle-building weight gain. If you need more calories, add extra high-calorie ingredients (extra oils, nuts, seeds, avocado, or cheeses, for example).

Breakfast

4 egg (288 calories) omelet with 1/2 cup of sliced green peppers (9 calories), 1/2 ounce of feta cheese (39 calories), and 1/4 cup of sliced avocados (59 calories): 395 calories
1 cup of cooked oatmeal: 150 calories

Total: 545 calories

Snack 1

1 cup of nonfat Greek yogurt: 175 calories
1 ounce of almonds: 165 calories
1 cup of sliced bananas: 135 calories

Total: 475 calories

Lunch

3 ounces of grilled chicken breast: 130 calories
1 cup of cooked asparagus: 40 calories
1 cup of cooked quinoa: 220 calories
1/4 cup of sliced avocados: 60 calories
2 teaspoons of olive oil: 80 calories
Seasonings of your choice: 0 calories

Total: 530 calories

Snack 2

Protein shake (see recipe above)

Total: 505 calories

Dinner

3 ounces of grilled salmon: 132 calories
1 cup of cooked brown rice: 218 calories
1 tablespoon of olive or canola oil: 120 calories
1 cup of steamed broccoli: 55 calories
Seasonings of your choice: 0 calories

Total: 525 calories

Snack 3

Protein shake (see recipe above)

Total: 505 calories

Daily total: 3,085 calories

You can add or subtract ingredients and calories based on your individualized weight gain calorie needs.

Healthy and Protein-Packed Muscle-Building Recipes

Healthy weight gain recipes for muscle building are rich in protein, fiber-rich carbs, and heart-healthy fats. Examples include:

Chicken Spinach

Ingredients:

1 boneless chicken breast
2 large handfuls of baby spinach or other greens
2 strips of bacon or ¼ lb of sausage
2 tbsp of sunflower oil
2 tbsp of blue cheese
Portobello mushrooms

Preparation:

Pour a suitable oil into a large frying pan and heat to a low temperature.
Slice the mushrooms, chicken, and bacon into bite-sized pieces and place them in the pan.
Stir the ingredients until the meat is thoroughly cooked, maintaining the lowest possible temperature for cooking.
Turn the heat off and add the spinach and blue cheese to the pan.
Gently toss the ingredients and cover for 5 minutes before serving.

This recipe has 300-500 calories and around 50 grams of protein per serving.

Serves 2-4

Protein Frittata

Eggs are among the best and easiest protein foods to add to any muscle-building recipe. A frittata is like an omelet but thicker and fluffier. To make one, whisk up some eggs, throw in some vegetables, and cook the mixture in a pan. Here's a colorful, quick, and easy Italian-style protein-packed frittata.

Ingredients:

3 tbsp grass-fed butter or oil of your choice
8 eggs
2 sliced zucchinis
¼ sliced onion
1 sliced red bell pepper
2 tbsp fresh basil
Bacon, sausage, or salmon
2 tbsp heavy cream, nut milk, or cottage cheese
Salt and pepper to taste

Preparation:

Heat a pan over medium-low heat and add the oil, onion, zucchini, and red bell pepper slices. Cook for 5 minutes.
While the vegetables cook, whisk the eggs and cream in a bowl, making sure to get a lot of air in the mixture to make them fluffy.
Cook the vegetables for 5 minutes and pour in the egg mixture.
Turn on the broiler and cook the eggs on the stove-top over low heat for about 10 minutes until almost set.
Move the frittata to the heated broiler and cook until golden brown.
Serve with fresh chopped basil.

This recipe has 300-500 calories and 15-20 grams of protein per serving.

Serves 2-4

Roasted Chicken

Roasted chicken is a favorite muscle-building recipe because it's affordable, easy to make, and delicious! Don't get intimidated by the idea of cooking a whole chicken. It's not complicated or difficult, and it will produce far juicier meat. The best part of roasting a whole chicken is using the leftovers in a salad or soup the following day.

Ingredients:

1 whole chicken, patted dry
2 to 3 tbsp melted butter
3 tbsp fresh rosemary or thyme, finely chopped
2 medium onions, peeled and quartered
5 carrots, peeled and sliced
2 lemons, halved
Salt and pepper to taste

Preparation:

Preheat the oven to 400 degrees Fahrenheit, and then line a large baking sheet with aluminum foil.
Combine the butter and 2 tbsp of the rosemary or thyme in a small bowl.
Rub the chicken with 2/3 of the butter/rosemary mixture and season the chicken with salt and pepper.
Place the chicken on the baking sheet and surround it with the vegetables and sliced rings from one of the lemons.
Pour the remaining butter/rosemary mixture over the vegetables and season to taste.
Place in the oven and cook for 1 hour or until the meat thermometer reads 165 degrees Fahrenheit in the thickest part of the chicken breast.
Remove from the oven, squeeze lemon juice over the chicken and serve.

This recipe has around 800 calories and 100+ grams of protein per serving (¼ of a 5 lb chicken).

Serves 4-5+

Grilled Steak (or Wild Game) with Tomato-Cilantro Salsa

Steak is the top choice for muscle-building recipes. Choose the best quality steak you can find, preferably locally sourced and grass-fed beef. This recipe works well with T-bones, ribeye, short loin, porterhouse, and wild game cuts.

Ingredients:

2-4 cuts of meat
4 medium-sized plum tomatoes cut in half
3 tbsp olive oil
2 garlic cloves, minced
1/4 cup fresh cilantro, minced
2 tbsp balsamic vinegar
4 tsp crushed red pepper (optional)
Salt and pepper to taste

Preparation:

Preheat the grill to medium-high heat.
Drizzle 2 tbsp of olive oil over the sliced tomatoes and season with salt and pepper to taste.
Place them on the grill and cook until charred and soft, approximately 5 to 6 minutes per side.
Remove the tomatoes and cool.
Season the steaks to taste and place them on a cutting board.
Using two forks, tenderize the meat according to your preference.
Place on the grill for 3 to 4 minutes per side.
Remove and let rest for about 5 minutes.
Chop the roasted tomatoes and throw them in a bowl.
Mix the cilantro, balsamic vinegar, garlic, crushed red pepper, and remaining olive oil well.
Top the steaks with the salsa and serve.

Breakfast Protein Shake

Start the day off right with this muscle-building shake for breakfast. It’s commonly recommended that you consume at least 30 grams of protein in the first 30 minutes of the day, so a smoothie of this magnitude is perfect for breakfast. This recipe contains about 40 grams of protein, and that’s without using protein powder!

1 cup strong coffee frozen into ice cubes
1 banana
1 cup almond milk
1/3 cup plain or vanilla Greek yogurt
1 tablespoon chia seeds
1 tablespoon hemp seeds
Powdered eggs, raw eggs, or protein powder

Blue Berry Spinach Shake

Using frozen produce is a great way to thicken up your smoothies. Bananas and blueberries are one the more delicious combinations for almost any muscle-building smoothie. This recipe is a little sweet for most people, so be generous with the spinach and light on the blueberries.

½ cup frozen blueberries
1 medium banana
2 tablespoons old-fashioned oats/seed of choice
1 tablespoon almond butter
1 cup unsweetened vanilla almond milk
1 date
1 handful of spinach
1 scoop of protein powder

Peanut Butter and Banana Shake

Peanut butter and banana is a classic combo that cannot go ignored. Fortunately, many new and healthy types of nut butter are on the market now. My local grocer even has a machine that blends fresh nuts into butter, which is amazing because you know there are no unwanted ingredients.

This muscle-building smoothie contains roughly 60 grams of protein per serving. Hemp seeds are a great way to boost your smoothies with high-quality protein and loads of other nutrients. Just be cautious if you start munching on them, as they’re fairly dense with calories. Just two tablespoons of hemp seeds contain over 90 calories!

1 banana
1 tablespoon unsweetened peanut butter or hazelnut butter
2 tablespoons hemp seeds
1 scoop of protein powder
2 dates
¼ teaspoon cinnamon
1 cup of almond milk

Veggie Power Shake

This is my personal favorite of the muscle-building smoothies. I love carrots, broccoli, and spinach, so I always have these around the house. They don’t taste that great in a smoothie, so throwing in a banana and some dates is a good idea. Peas are also good if you can tolerate the flavor and texture. Personally, I would rather use pea protein powder than canned peas, but fresh peas taste pretty good if they’re available.

6 ice cubes
¼ cup baby carrots
¼ cup of broccoli florets
1 banana
1 handful of spinach or kale
1 apple
1 scoop of protein powder
1 date

Mid-Day Refresh Shake

This is a refreshing drink to cool down with. Watermelon or honeydew is also great if you already have some sliced up. Don’t steer away from melon seeds or the peeling of the cucumber/apples. The extra fiber is great for digestion and bowel movements.

Pea protein is a fantastic form of protein that is commonly forgotten about. Mixing up your protein sources to get various protein types is a good idea. This will ensure that your body has all the requirements for rebuilding muscle, tissue, fluids, and hormones for healthy bodily functions.

6 ice cubes
Lime juice
Lemon juice
1 large whole cucumber
1 chopped apple
1 scoop of pea protein
1 cup of watermelon (optional)

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Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
The 9-Week Muscle Building Program – safe, joint-friendly exercises
VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

See the Old School Muscle (OSM) Program overview here. You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. »

Morning Ritual: Win the Morning; Win the Day!

Dr. Anthony Balduzzi — Tue, 11 Jun 2024 01:00:04 +0000

It is absolutely critical to start your day with a proper morning ritual if you want to be at your best and win the day!

I love rituals because they automate all the healthy behaviors we're trying to implement into our lives. I especially love a morning ritual that completely kickstarts my day!

When it comes to a morning ritual for weight loss and energy, there are three key foundations that we absolutely must include:

- Foundation 1 — Proper Rehydration

- Foundation 2 — Get the Lymph Flowing

- Foundation 3 — A ‘Perfect' Breakfast

Three simple steps will pay big dividends. Keep reading to learn our morning ritual — and start it tomorrow morning!

Welcome To The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know about our morning ritual for weight loss and energy, but we help men of all ages make healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Let's dive in!

Morning Ritual For Weight Loss And Energy

Foundation 1 — Proper Rehydration

It’s amazing how easy it is to mess up this first step. Overnight, your body has been sleeping for 6-9 hours in a VERY dehydrated state. That’s why our FIRST priority in the morning is ALWAYS to rehydrate with 32 ounces of pure water.

Hydration is NECESSARY for:

- Optimal fat burning.

- Clear thinking and brain function.

- High energy and stamina.

We need to make sure we nail this first step!

Fill a 32-ounce water bottle or mason jar, and place it by your bedside at night. It will be waiting for you first thing in the morning, so you don't need to “think” about it. Drink the entire 32 ounces when you wake up.

You can add freshly squeezed lemon for a bit more zest and flavor, and according to the Cleveland Clinic, drinking lemon water in the morning has other benefits:

Aids in digestion.
It helps you stay hydrated.
It is weight-loss friendly.
Prevents oxidation.
Supplies a healthy dose of vitamin C.
Provides a potassium boost.
It helps prevent kidney stones.

Does your tap water suck? Find out the TRUTH!

Foundation 2 — Get the Lymph Flowing

You probably know that your body has blood vessels called arteries and veins. Arteries carry fresh, oxygenated blood from your heart to your muscles, organs, and tissues. Veins carry the “used-up” blood from your tissues to your heart and lungs to get re-oxygenated.

But did you know you have a third kind of vessel that completely dictates why you feel stiff and sluggish in the morning?

These vessels are called lymphatic vessels.

Click This: Check out this video on the lymphatic system if you like nerding out on the “sciency” stuff.

Your body’s lymphatic vessels have two key functions.

Function 1: Lymphatic vessels regulate the fluid between your veins and tissues.

Ever had a swollen ankle? Or a bruised muscle? During swelling, your lymph vessels were not properly regulating the amount of fluid leaking into your tissues.

See, lymph vessels normally “vacuum” up excess fluid. But sometimes, things go haywire (like when we get injured), and we get swelling.

Since we don’t move at night, the fluid in our lymphatic system gets stagnant. The lymph is not properly flowing, and as a result, we feel stiff in the morning!

Function 2: Lymphatic vessels carry many immune cells throughout your body to fight infections, cancer, and viruses.

When lymph flow is stagnant (after sleeping and not moving for a long time), your body feels stiff and stagnant, and your immune system is depressed. Needless to say, this is not good!

So, for your morning ritual, you must get your lymph flowing immediately when you get up because your body has been stagnant throughout sleep.

The beautiful part? You only need five minutes to do it!

Just a bit of motion (and bouncing around in particular) is all we need to get those lymph vessels pumping like they should in the morning. It turns out that lymph vessels respond very well to bouncing up and down (this is one of the reasons why trampolines and “rebounders” are great exercise tools for health).

Click This: Here's a short video of a morning lymph-moving routine.

When you try this routine for the first time, you will probably feel like a total goofball bouncing around. I know I did! But seriously, give it a shot.

This morning movement (with hydration and deep breathing) will give you more energy. Five minutes of morning movement is especially important if you are doing any morning exercise.

We want your lymph flowing first BEFORE exercise!

This 7-minute morning workout routine will kick-start your metabolism!

Foundation 3 — A “Perfect” Breakfast

Breakfast is fuel to kickstart your metabolism and day. It's “breaking” the “fast” your body has been in overnight.

Now, we don't want you thinking about what to eat.

We want you to have a fast, convenient, and standardized breakfast that will boost your metabolism and energy.

Here are the three steps to a great breakfast for energy and weight loss:

- Start with free-range eggs, healthy meat, or a high-quality plant-based protein powder. Prioritize protein in the morning for the key amino acids.

- Add in some nuts for healthy fats to further increase stamina and energy. If you're allergic to nuts, opt for low-glycemic/low-fructose fruits instead.

- Drink organic green tea, quality black coffee, and/or water.

Remember: GOOD nutrition is all about CONSISTENCY. The more simple you make things, the more successful you will be.

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Men 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Functional Mushrooms: Boosting Your Immunity Naturally with Mushroom Supplements

Dr. Anthony Balduzzi — Wed, 05 Jun 2024 01:00:05 +0000

Functional mushrooms have taken the wellness world by storm, and for good reason.

These powerhouse fungi offer a myriad of health benefits, far removed from the psychedelic varieties often associated with hallucinogenic properties.

Instead, functional mushrooms like Reishi, Maitake, Chaga, Shitake, Cordyceps, King Trumpet, Royal Sun, Lion’s Mane, and Turkey Tail are celebrated for their ability to enhance overall health, energy, and immune strength.

Functional mushrooms have been used for thousands of years in traditional medicine, and modern science is now catching up to their incredible benefits. Incorporating an organic mushroom supplement into your daily routine can boost your immunity naturally, enhance your energy levels, and increase your body’s resilience to stress.

Unlike psychedelic mushrooms, these functional varieties won’t make you high but will support your journey to optimal health and well-being. Embrace the power of mushrooms and take your health to the next level!

Let's dive into the top 10 benefits of incorporating organic mushroom supplements into your daily routine and what to look for in a quality mushroom supplement.

Meet Organic Mushroom Support. This synergistic blend includes nine Organic USA Grown Mushrooms: Reishi, Maitake, Chaga, Shitake, Cordyceps, King Trumpet, Royal Sun, Lion’s Mane, and Turkey Tail. This broad spectrum blend improves immune strength and function naturally.

Using mushrooms to support a healthy immune response is a tradition that goes back for thousands of years. We now have the science to back up this powerful combination of the 9 best functional mushrooms that improve your immune system's strength and help your body become more resilient to stress.

Take 2 capsules daily for all of these benefits: immune strength, stress resilience, energy, improved circulation, and natural anti-inflammatory effects.

Learn more about Organic Mushroom Immune Support »

The Top 10 Benefits of Functional Mushrooms

1. Immune System Support

Functional mushrooms are renowned for their immune-boosting properties. Mushrooms like Reishi and Turkey Tail contain beta-glucans, complex sugars that stimulate the immune system, helping your body fend off illnesses more effectively. Regularly consuming these mushrooms can lead to a more robust immune response, keeping you healthier year-round.

2. Enhanced Energy Levels

Cordyceps mushrooms are particularly famous for their ability to boost energy and athletic performance. They enhance oxygen utilization in the body, improving stamina and reducing fatigue. Whether you’re an athlete or just looking to power through your day, Cordyceps can provide a natural energy lift.

3. Stress Reduction

Reishi mushrooms are adaptogens, which means they help the body adapt to stress and restore balance. They can lower cortisol levels, the hormone associated with stress, promoting a sense of calm and well-being. Incorporating Reishi into your supplement regimen can help you manage daily stress more effectively.

4. Improved Cognitive Function

Lion’s Mane mushrooms are known for their cognitive benefits. They promote the production of nerve growth factor (NGF), which is essential for the growth and maintenance of neurons. This can lead to improved memory, focus, and overall brain health.

5. Antioxidant Powerhouse

Functional mushrooms are rich in antioxidants, compounds that combat oxidative stress and protect the body from damage caused by free radicals. This helps reduce the risk of chronic diseases and supports overall health and longevity.

6. Anti-Inflammatory Properties

Many functional mushrooms, such as Chaga, have potent anti-inflammatory properties. Chronic inflammation is linked to a variety of health issues, including heart disease and autoimmune disorders. By reducing inflammation, these mushrooms can contribute to improved overall health.

7. Gut Health

Mushrooms like Turkey Tail contain prebiotics, which support the growth of beneficial gut bacteria. A healthy gut microbiome is essential for digestion, nutrient absorption, and mental health. Regular intake of functional mushrooms can help maintain a healthy digestive system.

8. Cardiovascular Health

Reishi and other mushrooms have been shown to support heart health by lowering blood pressure, reducing cholesterol levels, and improving blood circulation. This makes them a valuable addition to a heart-healthy lifestyle.

9. Cancer-Fighting Properties

Studies have indicated that certain mushrooms, such as Maitake and Turkey Tail, have cancer-fighting properties. They can enhance the effectiveness of conventional cancer treatments and may help inhibit the growth of cancer cells.

10. Enhanced Resilience

Overall, functional mushrooms help enhance the body’s resilience to various stressors. Whether it’s physical stress from exercise, mental stress from daily life, or environmental stressors, these mushrooms equip your body to handle it better and recover more quickly.

Take 2 capsules daily for all of these benefits: immune strength, stress resilience, energy, improved circulation, and natural anti-inflammatory effects.

Learn more about Organic Mushroom Immune Support »

What To Look For In Mushroom Supplements

When choosing a mushroom supplement, it's essential to ensure that you're getting a high-quality product that delivers the maximum benefits. Selecting a high-quality mushroom supplement involves carefully considering several factors, from organic certification to extraction. By paying attention to these details, you can get a potent, effective product that supports your health and wellness goals.

Here are a few key factors to look for:

Organic Certification

Look for supplements that are certified organic. This ensures the mushrooms were grown without the use of harmful pesticides, herbicides, or synthetic fertilizers, which can compromise the quality and safety of the product.

Full-Spectrum Extracts

Choose supplements that use full-spectrum extracts. These contain a wide range of beneficial compounds found in mushrooms, including beta-glucans, triterpenes, and polysaccharides, which work together to provide comprehensive health benefits.

Verified Mushroom Species

Make sure the supplement clearly identifies the species of mushrooms used. Each type of mushroom offers unique benefits, so knowing the species ensures you get the specific health advantages you’re looking for.

High Beta-Glucan Content

Beta-glucans are the primary active compounds in functional mushrooms that support immune health. Look for supplements that specify their beta-glucan content, aiming for a product with a high concentration to ensure potency and effectiveness.

No Fillers or Additives

Avoid supplements that contain unnecessary fillers, binders, or artificial additives. These can dilute the effectiveness of the mushroom extract and potentially introduce unwanted side effects.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

Download this Free Meal Plan & workout here. Join over 400,000 other guys 40+ using this meal plan & workout »

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Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Vegan Bodybuilder Diet: Turn Greens Into Gains!

Dr. Anthony Balduzzi — Wed, 29 May 2024 01:00:48 +0000

Just because you choose a plant-based diet doesn't mean muscle building is out of reach. You need to build the right vegan bodybuilder diet!

As long as you take in plenty of total calories, protein, and other essential nutrients, you'll maximize muscle gains just as well as non-vegan dieters. You may even feel better and reduce chronic disease risks once you eliminate animal foods from your diet entirely.

In addition to eating a balanced diet of plant-based protein foods and getting plenty of sleep each night, the best way to gain lean muscle mass is to complete muscle-building workouts regularly.

Once you begin a vegan meal plan, check in with your doctor periodically to be sure you’re not deficient in any essential nutrients. A simple blood test can determine this. If you are, additional nutritional supplements may be necessary.

Ready to get started? Keep reading and learn how to build your vegan bodybuilder diet!

Learn more about how to build muscle on a vegan diet with this in-depth guide!

What Exactly Is A Vegan Diet?

A vegan diet consists of only plant-based foods, such as:

Fruits
Vegetables
Legumes
Tofu
Seitan
Whole grains
Nuts
Seeds
Oils
Plant-based dairy alternatives

Vegan diets lack meat, poultry, fish, seafood, eggs, dairy foods, and any food products containing animal-based foods as ingredients. This includes many types of broth and most gelatins.

Building muscle as a vegan isn't as difficult as it may seem if you have the right knowledge about diet planning, muscle-building exercises, and which dietary supplements to have on hand.

The Health Benefits Of Vegan Dieting

Switching to a plant-based vegan diet can add years to your life. Based on numerous studies, the health benefits of following a vegan diet include:

Lower body mass index
Lower risk of overweight and obesity
Lower total cholesterol
Lower LDL (bad) cholesterol
Better blood glucose control
Reduced risk of heart disease death
A lower risk of cancer

Eating processed meats and red meat (when eaten in excess) increases your risk for cancer. The American Institute for Cancer Research (AICR) reports that eating more than 18 ounces of red meat (such as beef, pork, and lamb) per week increases your risk of cancer.

The AICR also says that eating any amount of processed meat regularly boosts your risk of developing colorectal and stomach cancers. Examples of processed meat include deli meats, ham, hot dogs, bacon, and other meats that have been cured, salted, smoked, or contain preservatives added during processing.

Protein-rich, high-fat meats and full-fat dairy foods are also high in saturated fat, which increases your risk for high cholesterol and heart disease when eaten in excess.

Vegan dieters also tend to weigh less than meat eaters, according to a review published in the Journal of General Internal Medicine.

Red meat is an excellent source of protein, but believe it or not, you can fulfill all of your body’s protein requirements for muscle building with plant protein sources when following a vegan diet.

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Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Men 40+
Daily Accountability & Coaching

The Complications Of A Vegan Diet And How To Overcome Them

Vegan dieting puts you at risk of developing nutrient deficiencies if your daily menus aren’t well-balanced and carefully planned. According to a review in the Journal of the International Society of Sports Nutrition, vegan athletes may have a more difficult time meeting the following requirements for nutrients commonly found in animal foods:

Protein
Vitamin B12
Iron
Zinc
Iodine
Calcium
Vitamin D
Omega 3s DHA and EPA

When following a plant-based diet, consuming all the essential amino acids needed for muscle building within the body is important. Some plant-based foods contain all essential amino acids, which are:

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Most plant-based foods contain just some of the essential amino acids, which is why getting a good balance of protein from varied plant-based sources is important. Mixing and matching different plant proteins, such as legumes, with whole grains ensures your body gets what it needs to stay healthy and strong.

Don't worry about getting just the right balance at each meal, as what you eat over the course of a day is most important.

The good news is that while meeting protein and other essential nutrient needs might be more challenging when following a vegan diet, it is possible to build muscle as a vegan dieter when using a carefully planned, well-balanced menu and taking dietary supplements as needed to ensure essential nutrient needs are met.

Nutrient Recommendations On A Vegan Diet

To maximize muscle strength and size when training for muscle building, ensure you get plenty of the following essential nutrients that are particularly important when following a vegan diet.

Protein Requirements

Get protein from a variety of plant-based sources to ensure you’re consuming all the essential amino acids your body requires for muscle building. Check out these guidelines from the International Society of Sports Nutrition:

Consume about 0.8 – 1 gram of protein per pound (up to 1.2 grams per pound for weight loss) of body weight daily
Consume about 20 – 40 grams of protein at each meal
Ensure a balanced array of essential amino acids
Ingest protein every 3 – 4 hours throughout the day
Use protein supplements as needed to meet daily protein needs
Ensure adequate leucine (an essential amino acid) consumption during each meal
Consume all essential amino acids to promote muscle-building

Plant sources of leucine, a muscle-building amino acid, include:

Soy milk
Tofu
Tempeh
Pumpkin seeds
Legumes
Seitan

Numerous plant-based foods can help you reach daily protein needs for muscle building, such as:

1 scoop of plant protein powder (soy, pea, brown rice, flaxseed, etc.): 25 grams
3 ounces of seitan: 21 grams
3 ounces of tempeh: 16 grams
1/2 cup of cooked lentils or pinto, black, or other beans: 8-11 grams
1 cup of protein-fortified almond milk: 10 grams
1 vegan veggie burger: 9-10 grams
3 ounces of tofu: 9-10 grams
1/2 cup of cooked edamame: 8-9 grams
1 cup of soy milk: 8 grams
1 ounce of nuts or seeds: 6-9 grams
1 meatless (vegan) sausage patty or sausage link: 5-8 grams
2 tablespoons of nut butter: 7 grams
1 container of plain soy yogurt: 6 grams
1/2 cup of cooked quinoa: 4-6 grams
1/2 cup cooked green peas: 4 grams
1 strip of meatless (vegan) bacon: 1 gram

Other Important Essential Nutrients For Vegan Dieters

In addition to getting plenty of protein from various plant-based sources, it’s important to consume foods rich in the other essential nutrients vegan diets may be deficient in. Here's a list of essential nutrients and how to get them from plant-based food sources:

ALA omega-3 fats – Walnuts, walnut oil, chia seeds, hemp seeds, flax seeds, flaxseed oil, soybeans, soybean oil, canola oil, and pumpkin seeds
EPA omega-3s – Seaweed and algae oil
DHA omega-3s – Seaweed and algae oil
Vitamin B12 – Plant milk, fortified nutritional yeast, fermented soy, mushrooms, and some fortified grains
Iron – Grains, legumes, tofu, seeds, nuts, iron-fortified foods, quinoa, leaf green vegetables, and potatoes
Zinc – Beans, soy foods, seeds, nuts, nutritional yeast, oats, and wheat germ
Calcium – Tofu, plant milk, calcium-fortified juice, some fortified grains, broccoli, kale, sprouts, bok choi, and cauliflower
Iodine – Cranberries, potatoes, prunes, seaweed, navy beans, iodized salt, and enriched grains
Vitamin D – Plant milk, vitamin D-fortified orange juice, mushrooms, sunlight, some fortified grains, lichen-derived vitamin D3 supplements

Vegan Bodybuilder Diet Basics

If you’re seeking weight gain while building muscle, you may need to add more calories to your diet. When planning vegan menus, use the following meal-planning guidelines provided by a review published in the Journal of Geriatric Cardiology:

Fill half of each plate with fruits and vegetables
Eat 2-4 servings of fruit daily
Eat 2-3 servings of legumes each day
Eat at least 2-3 servings of leafy green vegetables daily
Eat 1-2 ounces of nuts each day
Eat 1-3 tablespoons of seeds daily
Drink 2-3 servings of fortified plant milk (or soy yogurt) each day
Eat 0.2-0.7 grams of fat per pound of body weight daily
Flavor foods with herbs and spices

Be sure to include a healthy fat at each meal, such as:

Avocados
Nuts
Seeds
Nut butter
Olives
Plant-based oils

Sample Healthy Vegan Menus For Muscle Building

The following is a sample healthy menu for vegan dieters seeking lean muscle gains:

Breakfast

¼ plate of meatless bacon, meatless sausage, seitan, or scrambled tofu
½ plate of fruit
¼ plate of oatmeal topped with sliced almonds or walnuts
1 cup of protein-fortified almond milk or soy milk

Morning Snack

A protein shake made with:

Plant-based protein powder
Plant-based milk
A banana or other fruit
Nut butter
Ice

Lunch

¼ plate of leafy green vegetables with an oil-based dressing
¼ plate of peas or cooked legumes
¼ plate of quinoa or corn
¼ plate of seasoned seitan with olive oil

A veggie burger topped with tomatoes and avocados on whole-grain bread
¼ plate of leafy greens with an oil-based dressing
¼ plate of lentils or other legumes

Afternoon Snack

Bananas or apples with nut butter

Fruit, nuts, and popcorn or pretzels

Hummus with pita bread or pita chips

Dinner

Stir fry containing:

¼ plate of tofu or seitan strips
¼ plate of grilled vegetables in vegetable oil
¼ plate of black beans
¼ plate of brown rice
Seasonings

Vegan chili made with seitan crumbles, olives, black beans, pinto beans, and other vegetables

Seitan crumbles with pinto beans, grilled bell peppers, avocado, and salsa or tomatoes on a whole-grain tortilla

Bedtime Snack

A protein shake made with:

Plant-based protein powder
Plant-based milk
A banana or other fruit
Nut butter
Ice

The most important part about planning vegan menus is to switch up the veggies, grains, and proteins you eat regularly to get a good mix of the essential amino acids your body requires for muscle building.

Choosing The Right Dietary Supplements

When following a vegan diet, take dietary supplements to help prevent nutrient deficiencies and maximize muscle building.

Take the following supplements to meet daily nutritional needs and enhance workouts when muscle building is your goal:

Soy, pea, hemp, or rice protein powder (or plant protein powder blends)
Vegan algae DHA/EPA supplements
Iron supplements
Zinc supplements
Vitamin B12 supplements
Calcium supplements
Iodine supplements
Vitamin D supplements
Vegan creatine monohydrate supplements
Vegan BCAA (branched-chain amino acid) supplements
Vegan leucine supplements
Vegan L-glutamine supplements
Vegan DHEA (dehydroepiandrosterone) supplements

When mixing supplements, be sure the supplements you choose are indeed vegan, as many protein, amino acid, and creatine monohydrate supplements contain ingredients from animal sources. Check the product label and ingredient list to know for sure.

Instead of taking individual vitamin and mineral supplements, look for multivitamin supplements for men containing the recommended dietary allowance (RDA) for iron, zinc, vitamin B12, calcium, iodine, and vitamin D.

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
Fit Father Project & Fit Mother Project

Founder, Fit Father Project & Fit Mother Project

Here’s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength… Working Out Just 3 Hours Per Week...

This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast.

Only for guys 40+ who want to build muscle.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:

Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:
The 9-Week Muscle Building Program – safe, joint-friendly exercises
VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

Grilling Vegetables: 11 Recipes To Rock Your Cookout!

Erin Coleman — Wed, 22 May 2024 01:00:03 +0000

When it's grilling time and you're thinking about your backyard cookout menus, are you considering grilling vegetables?

Yes, we know that Homer Simpson once said that you don't win friends with salad, but grilling vegetables can lead to a healthier life, more energy, and fewer chronic disease risks.

Certain meats are OK, but make sure to add some veggies, too! They're great on their own or as a replacement for processed meats.

Knowing which healthy grilling vegetables to add to summer menus is the key to maintaining optimal health for you and your entire family.

Check out the list below to find out which vegetables are good for the grill and how to grill them to perfection!

Got to have meat? Have you considered organ meats? Find out why they're so beneficial and how to make them delicious!

Our 11 Favorite Recipes for Grilling Vegetables

1. Grilled Corn on the Cob

Corn on the cob makes the perfect grilling vegetable recipe for just about any occasion.

It's an excellent side dish when you grill chicken, fish, or any other protein-rich main course.

Corn on the cob is fiber-rich and loaded with vitamins and minerals.

Try this grilling vegetables recipe for corn on the cob:

Ingredients

10 ears of corn on the cob with the husks
1/4 cup of olive oil
1 1/4 teaspoons of salt

Instructions

Remove the heavy outer corn husks and pull back the inner husks.
Remove the silks, rinse the corn, and dry it with a paper towel.
Tie the inner husks together but leave the ears exposed.
Brush the corn with olive oil and sprinkle it with salt.
Place the corn on your grill and let the tied husks hang over the edge.
Grill the corn (covered under the grill lid) over medium-high heat for about 20 minutes. Turn the corn about every 5 minutes or so while it's cooking.
Serve and enjoy with friends and family!

Servings: 10

2. Grilled Portabella Mushrooms

Instead of picking steak during your next summertime cookout, choose grilled portabella mushroom caps instead!

Season these protein-rich veggies as you do with your favorite grilled meats.

Try the following flavorful, grilled portabella mushroom recipe:

Ingredients

4 large portabella mushrooms with the stems and gills removed
1/4 cup of balsamic vinegar
1 tablespoon of low-sodium soy sauce
1 tablespoon of olive oil
1 tablespoon of fresh rosemary (or 1/2 teaspoon of dried rosemary)
1 teaspoon of garlic powder
1/2 teaspoon of black pepper
1/8 teaspoon of cayenne pepper
Canola or vegetable oil for grilling

Instructions

Whisk together the vinegar, soy sauce, olive oil, garlic powder, rosemary, cayenne, and black pepper in a shallow baking dish.
Add the mushrooms, let them soak for 5 minutes, and turn them over to soak for at least 5 more minutes (up to 30 minutes total).
Heat your grill to medium heat.
Brush the grill with oil to prevent the mushrooms from sticking.
Remove the mushrooms from the bowl and reserve the marinade for basting.
Grill the mushrooms for 3-4 minutes on each side until they turn deep golden brown.
Brush the remaining marinade over the mushrooms while they're on the grill.
Remove the mushrooms from the grill, let them cool, and serve them with avocado slices, other vegetables of your choice, or your favorite side dish.

Servings: 4

3. Grilled Eggplant

Grilled eggplant makes an excellent alternative to hot dogs, brats, and other highly processed grilled meats.

While not as high in protein as meat, these grilling vegetables are still a good source of protein, fiber, vitamins, and minerals.

Try this simple, but flavorful, grilled eggplant recipe:

Ingredients

2 medium eggplant
1 clove of minced garlic
1/4 cup of olive oil
1/2 teaspoon of Italian seasoning
Salt and pepper to taste

Instructions

Slice the eggplant into 3/4-inch-thick slices
Combine the garlic, Italian seasoning, and olive oil in a small bowl.
Brush the eggplant with the mixture and season it with salt and pepper.
Grill the eggplant over medium-high heat for about 4-5 minutes per side until it's tender.
Serve it with avocado if you'd like and your favorite side dish!

Servings: 6

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4. Grilled Asparagus

What better way to enjoy nutritious asparagus than by grilling it during your next summertime cookout?

Try this tasty grilled asparagus recipe your family and friends will ask for time and time again.

Ingredients

2 pounds of asparagus, trimmed
Olive oil
1 tablespoon of chopped garlic
Salt and pepper to taste

Instructions

Heat your grill to medium heat and oil the grill grates.
Place the asparagus on a baking sheet and add the garlic. Season it with salt and pepper.
Drizzle the asparagus with olive oil and toss to coat.
Place the asparagus in a grill basket or directly on your grill.
Cook it until it's lightly charred and tender (about 5 minutes).
Serve the asparagus with grilled chicken, fish, portabella mushrooms, or eggplant, and another side dish if you'd like!

Servings: 6

5. Grilled Bell Peppers

Change up your typical grilling vegetables routine by choosing a grilled bell peppers recipe this summer season.

Or, combine bell peppers with additional veggies of your choice for kabob grilling!

Pepper Ingredients

5 bell peppers, cut into strips
1 1/2 tablespoons of olive oil
1/4 teaspoon of pepper
1/4 teaspoon of salt

Marinade Ingredients

2 tablespoons of olive oil
2 tablespoons of balsamic vinegar
1 garlic clove, minced
1 teaspoon of Dijon mustard
1 teaspoon of fresh thyme
1/4 teaspoon of pepper
1/4 teaspoon of salt

Instructions

Preheat your grill to medium-high heat.
Put the peppers in a medium-sized bowl and add salt, pepper, and olive oil.
Toss the peppers to coat them with olive oil.
Grill the peppers for 4-5 minutes on each side until grill marks appear and they reach the desirable doneness.
Prepare the marinade in a medium bowl by mixing together the balsamic vinegar, mustard, olive oil, thyme, garlic, pepper, and salt. Set the mixture aside.
Toss the grilled peppers in your marinade and let them soak in it for about 15 minutes.
Top the peppers with extra thyme if you'd like, serve, and enjoy!

Servings: 4

6. Grilled Zucchini

Zucchini is a nutritious, non-starchy vegetable that takes on the flavor of its marinade.

Add this nutritious grilled zucchini recipe to any healthy meal plan, or string it on kabobs before cooking it.

It's a simple recipe everyone in your family will love.

Ingredients

1 pound of zucchini, cut into lengthwise quarters
2 tablespoons of olive oil
2 tablespoons of fresh chopped parsley
1 tablespoon of lemon juice
1 teaspoon of Italian seasoning
1 teaspoon of minced garlic
1/2 teaspoon of salt
1/4 teaspoon of pepper
Lemon wedges for serving

Instructions

Mix together the lemon juice, olive oil, salt, pepper, garlic, and Italian seasoning in a large bowl.
Add the zucchini and toss to coat it.
Cover and refrigerate the mixture for 20 minutes up to 2 hours.
Preheat your grill to medium-high heat.
Add the zucchini to your gill in a single layer.
Cook it for 3-4 minutes on each side until it's tender and brown.
Season the zucchini with additional salt and pepper if you'd like.
Remove it from the grill, let it cool, and enjoy!
Serve the zucchini with lemon wedges and parsley if you'd like to.

Servings: 4

7. Grilled Beets

Beets are packed with essential vitamins, minerals, fiber, and disease-fighting components.

Studies show that beets may even help improve athletic performance.

Consider the following grilled beets recipe for your next summertime social gathering.

Ingredients

4 medium-sized beets, cleaned and sliced
1 tablespoon of olive oil
Salt to taste

Instructions

Heat your grill to medium-high.
Place the beets in a bowl with olive oil and toss to coat them.
Sprinkle the beets lightly with salt.
Place them on your grill and cover them.
Cook the beets for about 8-10 minutes.
Turn them over and cook for an additional 8-10 minutes until they're tender.
Remove the beets from the grill and let them cool.
Top the beets with walnut or hazelnut oil, chopped nuts, or feta cheese if you'd like!

Servings: 6

8. Grilled Brussels Sprouts

Brussels sprouts are a source of protein, and they're loaded with fiber and essential micronutrients.

Add this savory, flavorful grilled Brussels sprouts recipe to any nutritious summertime menu.

Ingredients

12 small to medium Brussels sprouts
1 and 1/2 tablespoons of olive oil
1 teaspoon of onion powder
1 teaspoon of garlic powder
1 teaspoon of celery salt
1 teaspoon of salt
3/4 teaspoon of black pepper
1 tablespoon of grated Parmesan cheese (optional)

Instructions

Clean the Brussels sprouts.
Boil the sprouts in salted water for about 5 minutes (but no longer).
Drain the sprouts and drizzle them with olive oil.
Toss the mixture in a bowl with salt, onion powder, garlic powder, celery salt, and pepper.
Make sure the Brussels sprouts are well-coated with the mixture.
Place them on a hot grill, turning the sprouts every few minutes for a total of 12 minutes.
Remove the sprouts from the grill and place them back in the bowl with the seasonings.
Sprinkle the Brussels sprouts with Parmesan cheese if you'd like, serve, and enjoy!

Servings: 2

9. Grilled Cauliflower

When choosing healthy grilling vegetables, consider this grilled cauliflower recipe.

You can even substitute broccoli for cauliflower if you'd like!

Ingredients

1 large head of cauliflower
2 tablespoons of olive oil
2 tablespoons of fresh chopped chives
1 teaspoon of chili powder
1/2 of a lemon

Instructions

Heat your grill to medium-high heat.
Cut the cauliflower into florets and wash them.
Toss the cauliflower with olive oil, chili powder, and salt in a large bowl.
Transfer the cauliflower to your grill and close the lid.
After 15 minutes, flip the florets over using tongs so they brown evenly.
Grill the cauliflower for another 10-15 minutes before removing them from the heat.
Squeeze lemon juice over the cauliflower, serve, and enjoy!

Servings: 4

10. Grilled Mixed Vegetables

Instead of choosing just one grilled vegetable as your side dish, try this grilled mixed vegetable recipe to offer a variety of nutritious veggies and give dinner guests options.

Ingredients

2 pounds of assorted vegetables, cut into 2-inch pieces (consider asparagus, red onions, mushrooms, bell peppers, yellow squash, and baby carrots).
5 tablespoons of olive oil
2 tablespoons of lemon juice
Lemon wedges for serving (optional)
1/4 cup of chopped parsley leaves
1 1/2 teaspoons of minced garlic
1 1/2 teaspoons of dried Italian seasoning
1 teaspoon of salt
1/4 teaspoon of pepper

Instructions

In a large bowl, combine the lemon juice, olive oil, pepper, salt, minced garlic, and Italian seasoning. Mix well.
Add the vegetables to your bowl and toss to coat them in the mixture.
Cover and refrigerate the veggies for a least 20 minutes up to 2 hours.
Preheat your grill to medium-high heat.
Add the carrots first and cook them for 3-4 minutes.
Add the rest of the vegetables to your grill and cook them for 3-5 minutes per side until they're tender and browned.
Remove the veggies from the grill and serve them with lemon wedges and parsley if you'd like!

Servings: 6

11. Sweet Potato Black Bean Burgers

Combine multiple vegetables into one patty by grilling black bean burgers in place of traditional hamburgers.

Doing so can lower your risk of heart disease, cancer, and other chronic conditions.

Consider the following sweet potato black bean burger recipe for your next grilling event!

Ingredients

1 1/2 pounds of sweet potatoes, sliced
1 cup of cooked quinoa
1 cup of rolled oats
2 cups of cooked black beans
1/2 small red onion, diced
1/2 cup of chopped cilantro leaves
2 teaspoons of cumin powder
1 teaspoon of chili powder
1 teaspoon of smoked hot paprika
1/2 teaspoon of cayenne powder
1/2 teaspoon of salt

Instructions

Roast sliced sweet potatoes on a baking sheet for about 30-40 minutes at 400 degrees Fahrenheit.
Remove the skin from the sweet potatoes and chop them.
Cook the quinoa. Rinse it and combine it with 2/3 cups of water in a small saucepan. Bring the water to a boil then cover the mixture, simmer it for 15 minutes, and remove it from the heat to cool (still covered) for about 5 minutes. Drain off any excess water and set the quinoa aside.
Use a food processor to grind up the oats.
In a large mixing bowl, combine the sweet potatoes, quinoa, onion, black beans, cumin, cilantro, chili powder, paprika, salt, and cayenne pepper.
Use a potato masher to mash the mixture.
Stir in the oats and mix well.
Cover and refrigerate the mixture.
Shape the veggie burgers into patties and brush them with oil if you'd like.
Cook them on your grill over medium heat for about 3-5 minutes on each side.
Serve the burgers with a lettuce wrap, whole-grain hamburger buns, avocados, or tomatoes!

Servings: 8

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Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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Join our 6-Week Program...
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Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Erin Coleman, B.S. Nutritional Science, R.D., L.D.
Writer, Fit Father Project

Stuart Carter, Dip. PT, Precision Nutrition 1
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Stuart Carter, Dip. PT, Precision Nutrition 1
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