Healthy Diet Plan For Every Man Over 50

Men over 50 years do not possess the same health and physique as they did during their prime days. Their muscles grow saggy and there are signs of wrinkled skin that appear over the surface of the body. They also have a lower rate of metabolism and higher chances of incurring various heart diseases and cardiovascular problems, along with other illnesses such as gout and prostate cancer. There is also a change in diet and the nutritional intake, which primarily consists of less calorie and cholesterol intake than someone who is significantly younger than them.

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Weight Loss diet plan for 50+ men

The metabolism of a 50-year-old would have slowed down considerably when compared to his 20 or 30-year-old counterpart. The body simply refuses to burn energy at the same pace it would do before. Also, the body wouldn't be too flexible so one must compromise on food. The calorie intake should be significantly lesser than before and should consist mostly of foods and dishes rich in anti oxidants. For example, if your daily calorie intake after the age of 50 is lesser than 3000, you may try to reduce it by at least 400 to 500 calories.

If your calorie intake is more than 3000, then you should cut down on calories by at least 800 to 1000 points. This has been advised by the Centre for Disease Control and Prevention. You can start doing this by cutting down on your junk food intake. Foods that are high in protein and calories such as chicken, cheese, and other dairy products should be reduced considerably from your daily diet. This not only reduces your weight by 1 or 2 pounds per week but also clears out the bad fats that have been ingested by you previously. Also, this makes way more space for other healthy veggies and salads. Mealtime portions can also be cut down and served in smaller quantities.

Muscle-building diet plan for 50+ men

For men over the age of 50, your metabolism and testosterone levels may not be same as before. So the amount of protein taken can be lesser than before. Divide a meal plan of five meals a day with medium sized servings. This should sum up to a calorie count of 2500 calories per day. Exercises such as cardio, yoga are more recommended than other core exercises such as pull ups, push ups, dead lifts, etc.

Food which is rich in protein such as eggs, fish, cheese, etc. should be taken according to one gram per kilogram of body weight