Getting Started Part 2 – Diet For Men Over 50
In this three-part series, bestMastersFitness.com looks at the key fundamentals for men over 50 getting started on life-changing health and fitness habits.
Part 2 – Diet For Men Over 50
After goal setting, your first and possibly most important step in getting fit is the diet. An old adage in the fitness industry is that great bodies are made in the kitchen. Remember that. You
can labor for hours, days, and months in the gym, but if you don’t have the diet right you will never look and feel your best.
Getting on the right kind of diet has two basic components: 1) eating the right things, and 2) eating the right amounts of the right things. These two aspects of healthy eating are really inseparable, you will need to do both as the former has to do with giving your body what it needs and the latter has to do with calorie control.
Eating the Right Things
You’ve got to get this one right, period. It all starts at the grocery store and your shopping habits, because if you bring only the right foods into your home then you’re much more likely to eat the right things.
Eating the right things stats with a macronutrient view, that is balancing the three main categories of protein, carbohydrates, and fats.
Protein should come from meats, which can include lean beef, pork, chicken, and fish. Don’t be too concerned about what kind of meat you have (with the exception of ground beef), believe it or not fat’s not as bad as you might think.
Carbohydrates, on the other hand, are much trickier. You’ll need to understand the glycemic index, which basically indicates a quickly our bodies break carbohydrates into glucose. Highly glycemic carbs do some crazy things to the body, most of them not good. Therefore, you’ll want to focus your diet on low-glycemic carbs, mostly from vegetables.
Last comes fat, and our understand of the role fats play has been evolving pretty rapidly over the past decade. Basically, we have two main fat categories, omega 3 and omega 6. While both types help our bodies operate in important ways, omega 3 acts as an anti-inflammatory and omega 6 acts to propagate inflammation. We need a balance of both but types, but end up getting way more omega 6 than we should from processed foods.
Eating the Right Amounts
Once you’ve got yourself eating the right things, the next step is eating the right amounts. Portion control. Calories control. Whatever you want to call it, losing weight in the form of body fat is indeed a simple math formula where calories consumed must be less than calories burned.
This is where many struggle in pursuing their fitness goals, and this is why we covered the basics of motivation in part 1, because you will have to be wildly passionate about your weight loss goal and incredibly stubborn about making it happen.
First, you must establish a baseline of your current daily calorie requirements. A good rate of fat loss is one pound per week, which requires a daily calories deficit of 500 calories per day. So, for example, if your current daily calorie baseline is 2,000 calories per day, you’ll need to consumer no more than 1,500 calories per day.
If possible, your body will respond better if you eat more meals during the day, which may sound counter intuitive, but basically you’re putting your body at ease that it’s not starving to death, and it will be more likely to let loose of fat while allowing you to feel fuller.
For all you need to know about getting into the best shape of your life over age 50, you need BestFit50.