Skinny Fat Diet Plan for Men - Survive (2023)

The skinny-fat body is formed by simultaneously having low muscle mass (skinny) and a high proportion of body fat – especially stubborn belly fat. So what should a skinny, fat guy eat?

Beginner steps for a skinny fat guy

In ourSkinny-Fat: loose or cut items, we argued that alean-fat Typeshould aim to build muscle and burn fat at the same time. This is often referred to as body recomposition, and to do this requires a few things:

• Eat calorie deficit.This means you consume less energy than you expend, resulting in stored fat being burned to provide energy.
• Eat a high-protein diet.That's becausehigh in proteinis needed to build new muscle (beyond our daily protein needs) and tendon strength, and for whatever reason, the biological process of muscle protein synthesis (adding protein to the muscles) drops sharply during a calorie deficit. So we need to eat even more protein to make up for the lower efficiency with protein and build new muscle (despite being in a calorie deficit).
• Doing resistance training like lifting weights.Being in a calorie deficit puts muscle mass at risk, and lean, obese people want to get leaner and stronger, not leaner and weaker. Resistance training is your best defense against muscle loss when you're in a calorie deficit, and with enough protein (and good sleep, hormones, etc.) you can even build muscle and get leaner in the process. (SeeSkinny-Fat-Training.)
  
• Daily outdoor walks.Many lean people are sedentary (less than 7,500 steps a day), and this contributes to the buildup of stubborn belly fat. This type of fat is not a normal fat storage pattern and is best burned through aerobic work and limiting inflammation. We can build your aerobic foundation by setting a goal of achieving 7,500 steps per day. Take the steps outdoors (without sunscreen or sunglasses) to reap the benefits of nitric oxide, POMC (precursors to many hormones, higher levels of magnesium, and vitamin D, which correlates with testosterone). Also, sunshine helpsimprove your sleep, which helps your body cleanse and burn fat and build muscle.
• limiting inflammation.Chronic inflammation is associated with stubborn abdominal fat and an inability to build muscle despite lifting weights (so-called non-responders). Simple ways to reduce inflammation include getting at least 7 hours of sleep a night, drinking clean water, avoiding fluoridated water, getting sunshine daily, and avoiding foods that irritate your digestion.

So take a closer look at the other factors. Now let's take a look at the specifics of diet and nutrition for a skinny fat guy.

What should a thin fat man eat?

1. Foods with a high protein to energy ratio

Foods that contain the most protein with the least amount of energy will naturally put you into fat burning and muscle building mode - even without calorie tracking. That's because protein builds muscle, is incredibly filling, and is very difficult for protein to chemically convert to glucose (and then fat). Excess protein is mostly burned as body heat. The top foods are:

• Wild seafood like fish. Salmon, cod, mackerel, sardines, trout, etc.
  
• Grass-fed ruminant meat such as beef, lamb, goat, reindeer
• To a lesser extent other meats with less optimal nutrition such as chicken and pork
  
• Beef Broth / Bone Broth / Roasted Bone Marrow
• Collagen peptide powder
• Vegetables like roasted asparagus, carrots, squash, etc. (These don't have many objective amounts of protein, but because they're so low in calories, the protein-to-energy ratio is still very good.)

Great options with a lower protein-to-energy ratio include:

• raw milk
• Owner
• Tofu

2. Whole foods that are minimally processed

Whole foods cooked at home still have their fiber and water content and require more chewing. This all helps with satiety and prevents overeating for energy. For example, eating grapes is more filling than eating raisins. A piece of sourdough wholemeal bread fills you up more than cake.

Plus, whole foods contain more nutrients and make you feel better. When you have more energy, you're more likely to walk and do weightlifting. You can also eat some of the “true” superfoods like grass-fed beef liver, kidney, and sweetbreads for tons of nutrients.

Finally, you should aim to eat homemade foods that aren't loaded with additives, preservatives, and rancid industrial oils. These bad, stubborn, fat-forming ingredients are found in restaurants, fast food, and packaged foods. It is best to set aside food preparation one day a week, e.g. B. on Sunday. Boil a large chili, 8-12 servings, and eat one serving for dinner and freeze the rest.

When you eat better, your hormones work better, you feel better, you move more - and you'll eventually get stronger and leaner.

3. Don't over-restrict healthy carbs (or fats).

Carbohydrates have often been demonized as "unnecessary". This is because protein can be synthesized into glucose by the body. But this process is incredibly taxing on the body, which is why we crave carbohydrates. They can be a great source of fiber, micronutrients, and vitamins. In addition, carbohydrates can:

• Carbohydrates increase testosterone and lower cortisol (to learn)
• Carbs can be stored as glycogen in muscle, which means those calories are less likely to be stored as fat (to learn)
• Carbohydrates can increase our exercise performance, allowing us to make better muscle-building adaptations (to learn,to learn)
• Carbohydrates can boost our immune system during exercise, allowing us to stay healthy and avoid catching a cold while exercising (to learn)
• Carbohydrates stop protein breakdown in your muscles during exercise and help your muscles to recover (to learn)

Does that mean we're licensed to overdo it on bad carb sources? no

And does that mean we should be drinking mass gainer shakes full of processed carbs? no

There are two discussions about carbohydrates. How industrially processed is the carbohydrate source? The second is how is your gut health? Some people have less stomach acid and will have a harder time digesting perfectly healthy carbohydrates. This will help carbs that are unhealthy for them. They need to fix the cause of their troubled gut health.

Even when someone's gut health is compromised, there is one carbohydrate that comes first.

raw honey.

Mostskinny fat men suffer from low testosterone and raw honey is one way to increase testosterone naturally (Study 2019) and can improve our health markers (Study 2020). It examines the paradoxical findings that raw honey, although containing sugar, is antidiabetic. (2012) All antidiabetics help to improve muscle growth and fat loss.

A high-protein diet will help you shift into fat-burning mode, but don't be afraid to eat quality carbohydrates and fats in the right amounts.

Healthy carbs could be things like:

1. raw honey
2. Baked fruit like apples, pears, peaches, etc.
3. Other ripe fruits like bananas, mangoes, etc.
4. Berry
5. Sour Dough Bread
6. Sprouted/Sprouted Brown Rice
7. white rice
8. Fried potatoes (if you're good with nightshades)
9. Green peas
10. Sprouted chickpeas

What should a thin fat man not eat?

1. Limit foods with a high energy-to-protein ratio

These are foods that are almost low in protein and very high in energy. The most common examples are:

• Industrial cooking oils (soybean oil, corn oil, canola oil, safflower oil, etc.)
  
• Packaged and pasteurized juice
• White flour, which contains elemental iron that feeds bad gut bacteria (99% of bread, buns, pizza, muffins, croissants)
  
• Lemonade – even zero-calorie (contains toxic levels of fluoride, which damages the thyroid and other organs)
• Processed table sugar
• High Fructose Corn Syrup

2. Limit fat/carb combinations

This is technically covered in the first point by having almost no protein in it, with lots of energy. But when fats and carbohydrates are combined, they become much more effective.

For example, it's difficult to overeat a tablespoon of table sugar or a stick of butter alone. But if you combine butter, sugar and white flour, now it's incredibly tasty (cookies, cakes, etc.).

Incredibly tasty despite the fact that there is little to no protein (still lean) and pretty much no impact on our appetite (leading to overeating) and little in the health nutrients that require it, our stores of minerals /Robbing vitamins from our organs (leading to us feeling lousy.)

3. Limit liquid calories

Chewing more is one way to prevent overeating. So drinking your calories is almost a surefire way to add more calories.

Also, most drinks are highly processed.

Beer and wine can be included in a healthy diet in low doses, but often many people cannot limit it to one drink. This can add calories without protein or interfere with satiety. Also, many wines have added sulfates, which can burn copper in your body, making it harder to burn fat. For now, limit beer and wine and other types of hard alcohols. You can slowly reintroduce them later once you are comfortable with your fitness level.

Pasteurized and packaged juice is processed and many of the vitamins are decocted. This is why they add the vitamin C back in, you will see it on the ingredients, but this is fake vitamin C made in a lab from mold and is not healthy.

4. Avoid processed foods

Processed foods use inferior ingredients that are more likely to be stored as stubborn belly fat, like processed vegetable oils and trans fats. They lack the nutrients necessary for good gut health and well-being.

Because they're already "pre-digested," the calories they contain are much more bioavailable, meaning your body can get all the energy out of them - making it easier for your body to overeat.

In addition, many packaged foods contain preservatives, additives, emulsifiers, etc.in one2019 report on food additives, researchers suggested why additives can be so bad for our health. When consumed daily in small amounts, these food additives cause:

• Changes in the gut microbiota
• disrupt the intestinal mucosal barrier
• contribute to increased permeability of the intestinal layer
• promote the increased translocation of bacteria from the intestine into the bloodstream.

These four mechanisms contribute to low-grade chronic inflammation. This inflammation causes problems with blood sugar regulation, resulting in an inability to build muscle and a build-up of stubborn fat.

When should a thin fat man eat?

1. Eat your largest meals after lifting weights

Timing your meals can improve nutrient distribution — what your body does with the calories. Does it use those calories to help build muscle, or are they stored as fat for later use? Eat a little past satiety right after lifting weights, and then after you've eaten a few meals, cut back on calories a little and only eat to satiety.

2. Foods eaten in the dark have a greater chance of being stored as body fat due to circadian changes

You may want to limit eating after it's dark outside, or limit the late-night snack to an occasional treat (e.g., Friday and Saturday nights). because of mismatched calories and nocturnal hormones. We do not know, why.

For example, when the set goes down and it's dark outside, our bodies normally go into cleansing mode - starting with theMelatoninHormone. But if we're still eating food, it might not be handled optimally. For example at oneStudy 2017, researchers found that those who snacked at 11 p.m. compared to 7 p.m. gained more fat, increased insulin and cholesterol levels, and prevented fat burning.

3. Eating in a smaller window to get into a calorie deficit without trying

The most common form of time-restricted eating is known as a 16:8 intermittent fast, where you eat within an 8-hour window and fast for the other 16 hours. Typically, people eat from 12:00 p.m. to 8:00 p.m., giving you a big lunch, a big dinner, and a snack before bed.

One downside to intermittent fasting is that it doesn't work well for everyone — some people get shaky or incredibly irritable. It also removes a muscle protein synthesis window and lowers our body's efficiency at processing protein. This inefficiency can subtly shift protein requirements slightly higher.

After all, intermittent fasting doesn't solve the problem of poor nutrition. It can help you burn fat by limiting calories, but now don't eat so many vitamins and minerals. This can make the stubborn fat problem worse in the future. Don't use intermittent fasting as a crutch to stick with your poor diet.

Example of a thin fat diet plan for a man

I'm not the biggest fan of meal plans because they assume we all have the same gut health, identical ingredients, and measure things perfectly with a scale. But I do know that there is a certain power in seeing exactly what others are doing, especially when it comes to inspiration.

Example meal plan for a 165 lb skinny fat man

• Estimated 2,200 maintenance calories
• Training days: 2600 calories (188g protein, 92g fat, 254g carbs)
• Rest days: 1800 calories (134g protein, 116 fats, 58g carbs)

TRAINING DAY

BREAKFAST - POST WORKOUT SMOOTHIE
2 RAW EGGS, 20 g COLLAGEN PEPTIDES, 2 BANANAS, 1 CUP ALMOND MILK, 1 TSP ALMOND BUTTER
1 tbsp COCOA POWDER, 1 tbsp RAW HONEY

LUNCH - HEATED DINNER - CHICKEN KOBBS
CHICKEN BREAST, ONIONS, RED PEPPERS, GREEN PEPPERS, MARINADE

DINNER – FELLOWS' STEAK, MASHED POTATOES, COOKED GREEN SELECTION
8 OUNCES STEAK, 2 CUPS MASHED POTATOES, 1 TSP BEEF Tallow

SNACK - ORGANIC POPCORN
3 tbsp UNPOPPED ORGANIC SEEDS, 2 tbsp BEEF Tallow, 1 tbsp EXTRA VIRGIN OLIVE OIL, SEA SALT

DAY OFF

BREAKFAST – SPINACH MUSHROOM EGG SCRAMBLED, NITRATE FREE BACON, COLLAGEN PEPTIDES
4 EGGS, BEEF Tallow, MUSHROOMS, SPINACH, GARLIC, 3 BACON STRIPS, 20 G COLLAGEN PEPTIDES WITH HOT WATER

LUNCH - WARMING DINNER - STEAK STRIPS WITH FRIED ASPARAGUS
4 OZ STEAK, 1 TSP OLIVE OIL, 1 CUP COOKED ASPARAGUS

DINNER - CHICKEN WINGS & VEGETABLES
10 CHICKEN WINGS, TSP HONEY, HOT SAUCE, 2 MEDIUM RAW CARROTS, 2 CELERY STICKS

LUNCH – TRAIL MIX – DARK CHOCOLATE NUTS + FRESH BERRIES
1/3 CUP PRANA KILIMANJARO MIXTURE

This meal plan was designed for someone who wanted to cook a lot to keep their meals fresh and interesting. There are many ways to make a meal plan easier if you're willing to eat the same foods often. For example, you can cook a large batch of chili, 16 batches at a time, and you'll have dinner and lunch ready for weeks. It can be reheated very easily without preparation or cleaning.

summary

By combining exercise, walking outdoors, some lifestyle changes and diet, a skinny, fat body can be overhauled incredibly quickly. When it comes to food:

• What should a lean and fat person eat?
  • Eat foods with a high protein-to-energy ratio, such as fish, meat, protein powder, and vegetables.(Eggs and tofu are still great options, although they're a bit higher in energy.)
  • Eat whole, unprocessed foods that you cook at home.This solves many problems such as B. Avoiding inferior and industrially manufactured ingredients that are more likely to be stored as stubborn belly fat. Real food contains more fiber, water, vitamins and minerals - so your body can function at its best.
• What should a skinny, fat person avoid?
  • Limit foods with a high energy-to-protein ratio such as cooking oils, refined sugar and flour, juice, etc.
  • Limit (tasty) combinations of fat and carbohydrates.Like muffins, croissants, biscuits etc as they are incredibly easy to overeat as they taste great and do not interfere with satiety.
  • Limit liquid calories.Like smoothies, beer and wine, and cream/sugar with coffee. Calories we drink don't affect our appetite in the same way that chewing would.
  • Avoid processed foods.Not only are these foods low quality (empty in terms of nutritional value), but many of them contribute to stubborn belly fat (vegetable oils, industrial trans fats, etc.)
• When should a thin fat person eat?
  • Eat your largest meals before and after resistance training.This helps with nutrient partitioning - making your calories more likely to work instead of being stored as fat. (Exercising more often also helps.)
  • Try to get plenty of protein before and after exercise to minimize muscle protein breakdown during exercise and maximize recovery afterwards.Using protein powder can help with this.
  • Try to eat more of your food earlier in the day and limit your food after sundown.This would help align your food intake with your body's circadian rhythm - making fat storage less likely and fat burning more likely.
  • Try experimenting with time-limited eating for an easy way to get into a calorie deficit.The most popular method is the 16:8 intermittent fasting, in which you eat for an 8-hour window each day. (Can also subtly improve nutrient distribution by not eating when you're inactive, improve fat burning, and eat before and after exercise for the best exercise performance and recovery.)