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Our nutritional needs depend upon our body type and physical activities. In fact, the nutrient requirements for males and females of the same age can also be different. In this article, we will discuss about best diet for men’s with some guidance that can help them have a balanced diet for maintaining good health. 

The first question that pops in everyone’s head is ‘what is a balanced diet?’. Well! A balanced diet includes food items and supplements that can provide your body with the right amount of nutrients that it needs to stay healthy. This means that your diet should contain carbs, protein, fiber, fats and other such vital nutrients. One can include healthy food items along with dietary supplements like whey protein, mass gainers, etc. to fulfill their daily dietary needs.

Best Diet for Men’s Every Age

Let us have a look best diet for men’s from your breakfast to dinner for bet:

During Breakfast Your Meal

Time to start with the most important meal of the day, the breakfast. Well! Your breakfast must be the heaviest meal among all others. It should include protein, carbohydrates, fibers and more. 

You can consume one glass of skimmed milk with some whey protein supplement and along with that you can also add to it some dry fruits. 

If you are not a fan of supplements then you can add eggs, browbread, fresh fruits and cheese slices to your breakfast. You can also have milk with no added sugar.

Between Breakfast and Lunch: Your Brunch

It is always good to break down your meals into small portions rather than filling your tummy with big portions at a time. You can have some freshly chopped fruits, with fat supplements like green coffee bean/ green tea. Try to avoid tea or coffee that are loaded with sugar and opt for healthy alternatives.

Lunch

Lunch must also be quite heavy as compared to dinner, but not heavy as your breakfast. For lunch, you can consider having roasted chicken with minimum oil, some salads, a bowl of brown rice/ two chapatis, a bowl of lentil soup stirred with freshly chopped veggies and buttermilk. If you are too busy and do not have time to cook a proper meal, then you can also consider having protein supplements like creatine or whey. For those who are vegetarian can skip the chicken part and simply opt for paneer/ soybeans.

In Between Lunch and Dinner : Your Supper

During this time you can have light food items like peanut bars, fruits, etc. If you are a gym person and love to workout in the evening, then you can also have whey protein supplements or pre-workout supplements before hitting the gym.

Dinner

Your dinner should be the lightest meal compared with your breakfast or lunch. You can skip the consumption of carbs during this time and simply go for protein-rich foods like baked fish, chicken salad, paneer, etc. However, make sure to include some fibers to your diet every time, this will help to improve your bowel movement and clean your system well.  You can also have a glass full of milk mixed with some mass gainer/ weight gainer supplements if you are looking to add some muscle mass or weight to your body. 

Some Information on Supplements

• If you are looking to add muscle mass or weight to your body, then you can go for gainer supplements.
• If you want to lose weight, then you can go for fat burner supplements for weight loss supplements.
• If you want a supplement to boost your performance, then go for pre workout supplements.
• For hardcore athletehes and fitness enthusiasts, it is good if they consume BCAA supplements. This will help in speeding the recovery process of their muscles and tissues after a workout session.

Try to consume the right portions of everything and do regular exercise to see a magical change in your physique within a short period of time.

What do you do when you want to have a refreshment? Probably, grab a can of your favorite soda or maybe diet soda if you are into fitness. It’s not just you, but many people who wish to reduce their calorie or sugar intake and enjoy the refreshment at the same time, tend to consume diet sodas.

Diet sodas are very popular and in place of sugar or artificial sweeteners, sucralose, cyclamates, aspartame, or saccharin are used to make them sweet in taste. Be it your favorite coke or Pepsi, almost every soda has a diet version. The idea behind these is to help you stay fit while enjoying a cool refreshment. But, do you really think these help?

If you think there is nothing wrong with these, think twice. Though it doesn’t contain sugar and calories, the health effects of diet sodas or drinks are often the subject of controversy. Originally crafted for diabetic individuals, these diet sodas are marketed to people who are after weight reduction or cutting down the sugar intake.

Diet Sodas are Not Healthy

Diet soda is made up of carbonated water with artificial or natural sweeteners, flavors, colors, and some other additives. Calorie-wise, these are very light but they do not offer any nutritional benefits. Not all diet sodas contain artificial sweeteners or are sugar-free. There are a few that contain sugar and sweeteners.

The recipes can vary according to the brand, there are some common ingredients that are used in diet sodas. These ingredients are listed below:

• Carbonated water: Most of the sodas are created by a mixture of carbon dioxide and water under pressure.
• Artificial or natural sweeteners: Diet sodas contain artificial sweeteners such as sucralose, aspartame, or saccharin or natural sweeteners such as stevia. These are 200-13,000 times sweeter as compared to regular sugar.
• Acids: Diet sodas are packed with citric, malic, and phosphoric acids. These acids are helpful in adding tartness to these sodas. These acids can lead to the erosion of tooth enamel.
• Flavors: To make diet sodas taste good, many artificial flavors and natural juices are used. Some of these flavors are herbs, fruits, cola, and berries.
• Artificial colors: Colors like anthocyanins, carotenoids, and caramels are some of the widely used colors in the making of a diet soda.
• Preservatives: To increase the shelf life of diet sodas, manufacturers use potassium benzoate.
• Caffeine: Many diet sodas contain caffeine. Diet sodas like Diet Pepsi and Diet Coke contain 35 mg and 46 mg caffeine respectively.

Weight Loss and Diet Sodas

Given the calorie-free nature of diet sodas, one can easily assume that these would help with weight loss. However, many research studies have a different story to tell. Many observational studies have been conducted and those studies have stated that artificial sweeteners and excessive consumption of diet soda can enhance the risk of metabolic syndrome and obesity.

Diet soda may also lead to an increase in appetite by invigorating hunger hormones, stimulating dopamine responses in your brain, and changing the sweet taste receptors. Diet soft drinks are calorie-free and these responses can lead to a higher intake of sweets or foods rich in calories that leads to weight gain.

There is another theory that states that the connection between diet soda and weight gain can be explained by individuals who have poor dietary habits and consume these drinks in excessive amounts. The weight of these individuals is due to their dietary habits and not necessarily diet soda.

How to Lose Weight Effectively?

In order to lose weight effectively, follow these simple steps:

1. Consume a healthy and balanced diet: What you eat is extremely important, no matter if you want to lose or gain weight. Consume a low-calorie diet and stay away from processed foods. Avoid eating junk foods and make healthier food choices.
2. Increase protein intake: Protein is known for being helpful in weight loss. Boost your daily protein intake by including protein-rich foods and supplements like whey protein. Consume fiber-rich foods.
3. Exercise regularly: There is no shortcut to a healthy weight loss. A strict workout routine is very important if you want to see results. Get yourself involved in moderate to intense workouts depending on the amount of weight you want to reduce.
4. Watch calories: It is extremely important to watch how many calories you take in on a daily basis. To reduce weight, you need to be on a calorie-deficit diet.
5. Consume weight loss supplements: Weight loss supplements give great results when consumed with a proper diet and regular workouts. They accelerate your metabolism and weight loss journey. 

Best Weight Loss Supplements

1. Fat burners: There are many fat burners available in the market that help in boosting your metabolism, energy, and weight loss. These supplements are often packed with ingredients like green tea & green coffee bean extracts, caffeine, garcinia Cambogia, etc. There are special fat burners for those who follow the ketogenic diet. Keto fat burners go well with this diet and accelerate the weight loss journey.
2. Caffeine: There are special caffeine supplements that help in boosting weight loss by enhancing the fat-burning capacity of your body. Caffeine is a stimulant that improves metabolism, restricts fat accumulation, boosts energy, and focus. It stimulates thermogenesis that helps your body in producing more heat and energy from digesting the food.
3. Creatine: Creatine is an amino acid that your body naturally produces. Creatine supplements are used to boost strength, recovery, and exercise performance. Creatine supplements can help in enhancing lean muscle mass. If you work out rigorously on a regular basis and are on a cutting cycle, creatine can help. A study suggested that 4 weeks of creatine supplementation helps in improving body fat percentage, strength, and performance.

If you want to build a muscular physique by putting on more muscle mass and fewer fats, mass gainers are a good choice. There are many high-protein mass gainers that fuel you with the right amount of calories and sufficient protein to support lean muscle build-up. For gaining muscles, you need sufficient calories, and a mass gainer does the job. You can choose the one as per your requirements as mass gainers do differ in calories per serving. These help in letting you gain mass without getting fat.

The Bottom Line

Losing weight can be made easy with simple changes to your routine and the right supplementation. Making healthier food choices and working out regularly is the key to lose weight and get in shape. You can switch to healthier options like protein water or other healthy drinks to quench your thirst and refresh you. Remember, your body greatly depends on the choices you make.

Diabetes is a common problem today which people from various parts of the world are aware of and many people are dealing with it. When a person is diabetic, his/her body finds it difficult to maintain normal blood sugar levels. Right dietary choices can help you manage your blood glucose level, especially in the case of type 2 diabetes. In this article we discuss about benefits of whey protein supplements.

Protein can help people with diabetes. Yes, you read that right. It might be possible that the whey protein shake that you are consuming, might be helpful even if you are diabetic. Protein is needed by everyone. It helps in building, maintaining, and repairing muscles.

A study in 2003 stated that a high-protein diet can be helpful for people with diabetes as it can help in managing your blood sugar levels.

Whey Protein and Diabetes

Whey protein is a type of protein that is rich in various nutrients including essential amino acids. It is a fast-absorbing protein obtained from milk. There are various benefits of whey protein and helping with weight loss and type 2 diabetes are two of those advantages of this super-protein. A small-level study conducted in 2017 showed that whey protein can help people with diabetes. The study was conducted on 22 people.

It was discovered through the study that whey protein powder stimulated insulin secretion in individuals who had a normal body weight and triglyceride levels. However, individuals with obesity experienced an increase in the glucose levels upon the consumption of whey protein.

Benefits of Whey Protein in Diabetes

Protein is digested slowly as compared to carbs and keeps you satiated. This helps in controlling the calorie intake. Adding whey protein to your diet can help you lose weight and is particularly beneficial when consumed with a low-carb and low-fat diet. Keeping the fiber intake high can also benefit a lot with weight loss. Protein shakes can help diabetic people maintain a healthy weight.

Various studies have shown that replacing your various calorie sources with whey protein can lead to weight loss when also combined with weight lifting. A person can lose up to 3.5kgs (8 pounds) of weight. Whey supplements can prove helpful if you want to lose weight and even retain muscles.

There are certain studies that show that whey protein can also help in reducing blood pressure and blood sugar. Multiple studies have found whey protein to be effective in regulating blood sugar, enhance insulin sensitivity, and also sensitivity to its effects.

Choosing the Right Whey Protein is the Key

It is very important to choose the right whey protein powder to see the desired results. There are a lot of whey supplements on the market that have lots of added sugar and other harmful ingredients. Choose a whey protein powder that has no added sugar and other harmful ingredients and is made from pure quality whey.

MuscleBlaze Biozyme whey protein isolate is a smart choice. It is India’s first-ever clinically tested protein that allows 50% higher protein absorption and 60% more BCAA absorption as compared to other whey protein powders. It is packed with a revolutionary Enhanced Absorption Formula that doesn’t let you deal with much stomach discomfort. 

Indians are in a habit of eating a carb-rich diet and protein is often missing from their plate. Given the importance of protein in controlling diabetes, it’s important to consume it. But, Indians face a lot of issues digesting protein. MB Biozyme Whey Protein Isolate is made especially for Indians keeping in mind their dietary habits. It is also labdoor certified for purity and accuracy.

It is important to determine the quality of your whey protein while making a purchase. There are certain protein powders that are tested by third-party labs for their protein content and one such product is MuscleBlaze Whey Gold. This is the best-selling whey isolate product in India and for all the right reasons. And yes, it has got a protein lab certification to guarantee its impeccable quality.

Best Price Whey Protein for Your Health

Whey protein price depends on the size of the pack you choose and also the type of whey protein. The most expensive whey protein is hydrolysate which is mostly used in sports nutrition formulas. Then comes whey protein isolate and the least expensive is the concentrated whey. If you are into bodybuilding, you can choose the type that fits your fitness goals. Whey isolate is good for people looking forward to losing weight and are following a low-calorie diet as it has a very low carb and fat content. It is also good for lactose-intolerant people as it has very little to no lactose content.

Takeaway

Diabetes is more of a lifestyle disease that can be controlled with a balanced diet, proper supplementation, and regular physical activity. It is important that you work out on a regular basis and consume a fiber-rich and protein-rich diet. Stay away from refined carbs, sugar, and fats. Consume whey protein supplements to keep your blood sugar level regulated. Staying fit and active is the key. We hope this article proved helpful in understanding how whey can be helpful for people with diabetes.