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Is there a perfect weight loss diet plan for men? Many diet and exercise options for men tend to concentrate more on muscle growth and maintenance, and not enough on weight loss. This can be quite disheartening for men struggling with weight management or suffering from obesity. Here are tips and tricks on how to navigate a weight loss diet plan for men.
Having a set goal in mind instead of a general idea gives you something to work on.
Water helps you lose weight as it is calorie-free, it helps burn more calories, and is a natural appetite suppressant. Water also reduces your overall daily calorie intake as it keeps you from drinking alcohol, soda, energy drinks, and juice full of empty calories.
Junk food and processed carbohydrates are the leading cause of weight gain and obesity. Remove them from your house and replace them with healthy snacks.
Working out helps you burn more calories, which helps you lose weight. Incorporate more full-body workouts into your routine, which gives you the most benefits in less time.
Read More: HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time
In a diet plan for weight loss, men tracking their calorie intake is a good idea. When you consume more energy than you use, all the extra food is turned into fat causing weight gain. Tracking your food intake via a trusted app ensures that you stay within your recommended calorie intake for weight loss.
Meal or food prepping is one of the best ways for weight loss. Having food at the ready prevents you from buying or eating fast food, which leads to weight gain.
Minding your portions is another weight loss diet plan for men who would like to shed a couple of pounds.
This involves eating slowly and without distraction and listening to physical hunger cues, among other things. This prevents binge eating and may promote weight loss (17).
Try getting 7 to 9 hours of uninterrupted sleep every night. More sleep reduces cortisol levels in your body (19).
This way of eating increases the feelings of fullness, decreases appetite, and reduces your calorie intake to aid in weight loss (1).
Cardio workouts can reduce belly fat, waist circumference, increase muscle mass, and overall body fat.
In 2012, a 12-week study of HIIT workouts in young men showed that this form of exercising could help reduce up to 17% of belly fat. It also reduced visceral fat and significantly increased fat-free mass and aerobic power (22).
Lifting weights is a great way to build muscle. Not only will you burn calories while working out to build said muscles, but also muscles burn more calories than fat while at rest. Even when not working out, a pound of muscle will burn six to seven calories a day (21).
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When looking for a weight loss plan, please ensure that you opt for a well-balanced diet, instead of any eating plan that excludes one food group. A balanced diet gives your body the nutrients it needs to work effectively. Without proper and balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance (3). A healthy weight loss plan for men should be high in protein and has both complex carbs and fats. Even your snacks should be healthy and nutritious, not full of unhealthy ingredients and empty calories (11).
It should also be flexible and likable to you. Flexibility means that it doesn’t forbid certain foods or food groups, but instead includes various foods from all the major food groups. On the other hand, likeability means that you should eat the foods that you genuinely enjoy, but not junk food. If you do not enjoy broccoli, do not eat it just because others do. Instead, opt for kale or spinach, which are also healthy and low in calories.
A weight loss diet plan for men with a grocery list comes in handy for anyone who is unsure about the right foods to buy to kickstart their weight loss journey. To make this process easier for you, here are some categories with some of the healthiest foods to help you shed those extra pounds:
When it comes to dairy, some people believe that milk is not good for you because it has saturated fats and it is bad for your heart. However, there are different schools of thoughts (12). When it comes to nutrition, milk is high in calcium, potassium, phosphorus, vitamin A, vitamin B-12, protein, potassium, zinc, magnesium, and selenium.
These minerals and nutrients in milk help provide multiple health benefits such as reducing the risk and progression of osteoarthritis, strengthening bones, and lowering blood pressure, thus reducing the risk of heart disease and stroke, preventing muscle loss, and helping with muscle growth. Milk may also boost your mood, appetite, and sleep. It has also been linked to the prevention of certain types of cancers (25).
Some dairy products that should be in your grocery list include:
For anyone who still does not want to include cow’s milk in their diet, you can substitute it with plant-based options such as:
Read More: Which Milk Is Best For Weight Loss: Should We Demonize This Calcium-Packed Drink?
Eggs are fantastic as they can be used in breakfast, lunch, dinner, or as healthy snack options. Some of their health benefits include building stronger muscles, lowering the risk of heart diseases, boosting immunity, and brain health. They also aid in weight loss as they keep you fuller for longer (8).
Everyone loves a good bowl of cereal in the morning. They are quick and convenient, especially when you are not willing. However, many popular kinds of cereals are full of sugar, which is not good for a weight loss diet plan for men. Instead of buying those, opt for either:
There is no healthy weight loss diet plan for men that excludes carbohydrates. Even the popular low-carb diets we see have some carbs in them. Any eating plan that excludes food groups i.e., carbohydrates, should be considered a fad diet, and you should not attempt it.
However, this does not mean that you should indulge in all the bread, pasta, and rice that you desire. Your grocery list should include:
The above options contain more fiber and fewer simple carbohydrates than their white and refined counterparts. It is also important to note that carbs are an essential part of a well-balanced diet as they are the body’s primary source of energy. Once consumed, they are broken down into glucose (blood sugar), which the body uses to give you energy (23).
While consuming meat is a fantastic way of getting more protein in your diet, it can come with disadvantages such as extra fat and calories. To prevent this, it is advisable to get leaner cuts of meat from your butcher. You could also get your favorite cut of meat, but ask your butcher to trim off the excess fat for you.
Lean red meat is a great addition to a weight loss diet plan because it is an amazing source of omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. It is also great for heart health, as it does not raise total blood cholesterol and LDL-cholesterol levels (13). Other sources of lean protein include:
Not only are they a great source of protein, but they are also rich in omega-3 polyunsaturated fatty acids, something that the human body does not produce on its own. Oily fish helps protect against cardiovascular disease, lower the risk of developing rheumatoid arthritis, and may protect against early- and late-stage oral and skin cancers. When at the grocery store, reach out for:
However, be sure to stay away from shark, tilefish, swordfish, and marlin as they have a higher concentration of mercury, other heavy metals, and pollutants (10). If you choose to buy canned fish, opt for those packed in water instead of oil.
Not only are they healthy, but they are also good sources of complex carbohydrates and some key vitamins and minerals such as B complex vitamins, iron, folate, selenium, potassium, and magnesium. Whole grains are linked to a lower risk of heart disease, diabetes, certain cancers, and other health problems (26).
Concerning weight loss, whole grains are full of fiber, which helps with satiety. When you feel full, you are less likely to snack, preventing you from going over your daily energy intake for the day. Fantastic examples of whole grains include:
Leafy greens are great for a weight loss diet plan for men because they are low in carbohydrates, sodium, and cholesterol. They also have many essential nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron, and potassium (9). Dark leafy greens that should be on your healthy grocery list include:
They are low in calories and rich in folate, vitamins C, E, and K, and fiber. These vegetables have also been linked to reducing the risk of certain cancers such as prostate cancer, colorectal cancer, lung cancer, and breast cancer (6).
These vegetables include:
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C, and potassium. They’re an excellent source of dietary fiber, which can help maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fiber can also reduce your risk of bowel cancer (24).
Healthy starchy vegetables are also a fantastic part of a weight loss diet for men. They include (20):
Healthy fruits that you should incorporate in your diet include:
Legumes and lentils are incredibly nutritious and filling. They are rich in fiber, protein, carbohydrate, B complex vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus. They are also naturally low in fat, practically free of saturated fat, and cholesterol-free since they are plant foods (14).
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For healthy weight loss, it is recommended that you pick a plan that enables you to lose 1 to 2 pounds a week. This is done via exercise and through a calorie deficit of 500 to 1000 calories a day (3500 to 7000 calories a week (5)).
Fast weight loss plans are those that:
While these diets could lead to weight loss, they may increase the risk of developing certain diseases, including cardiovascular disease and type 2 diabetes (27). Fad diets lead to rapid weight loss, which leads to gallstones, headaches, malnutrition, dehydration, constipation, and dizziness (18). People following fad diets are most likely to regain the lost weight once they go back to their regular eating habits.
Below is a 1500 calorie weight loss diet for men:
Meal 1 – Breakfast
2 large eggs, 2 slices of protein bread, 1 cup unsweetened almond milk, and 1 tbsp peanut butter
Calories: 485. Fats: 23 g, Protein: 31 g, Carbs: 41 g
Meal 2 – Smoothie
1 cup pineapple chunks, 1 scoop whey protein, and 1 cup unsweetened coconut milk
Calories: 243. Fats: 7 g, Protein: 25 g, Carbs: 21 g
Meal 3 – Turkey burger (15)
302.39 g lean ground turkey, 17 g green onions, 13 g breadcrumbs, 20 g milk, 1/3 large egg, 25 g feta cheese, and salt, pepper, and chili flakes to taste
For the sauce – 100 g Greek yogurt, 22 g cucumber, 27 g red onion, 3 g fresh dill, and salt and pepper to taste
These ingredients make 2 servings.
Calories for one serving: 404. Fats: 8 g, Protein: 49 g, Carbs: 31 g
Meal 4 – Grilled chicken salsa (16)
1 kg skinless chicken breast, 2 tbsp coconut sugar, 1 tbsp chili powder, 3 garlic cloves, 1 tsp salt, 1 tsp cumin, 1/2 tsp black pepper, 2 tbsp olive oil, and 2 tbsp lime juice
For the salsa – 2 mangoes, 1/2 cup diced red pepper, 1/4 cup red onion, 2 tbsp cilantro, 1 small jalapeno pepper, 2 tbsp lime juice, 1 avocado, and 1 tsp salt
This recipe makes 6 to 8 servings.
Calories for one serving: 351. Fats: 12.8 g, Protein: 37.2 g, Carbs: 23.2 g
Total Intake for the Day: Calories: 1483. Fats: 50.8 g, Protein: 142.2 g, Carbs: 116.2 g
Some tips to help you lose fat and gain muscle include (4):
Some mistakes to avoid when losing fat and building muscle include (2):
A weight-loss diet plan for men is truly not as complicated as one would think. For great results, your diet needs to be high in protein, low in carbohydrates, and includes healthy fats. You should avoid beer and other alcoholic drinks, soda, energy drinks, processed food (refined carbs), and added sugar as they will contribute to weight gain. That being said, please consult your doctor and dietitian before changing your diet and starting exercise.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!