If you’ve thought about losing weight lately, you’re not alone. And you’re far from the first guy to look up the best weight loss diet plan for men.
If you’re on a weight loss journey, then you’re probably familiar with the many ways weight loss can benefit your physical and mental health — that’s why you’re here, right?
A few notable examples include:
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Improving blood pressure
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Lowering cholesterol and triglycerides
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Reducing your risk of heart disease, type 2 diabetes, and sleep apnea
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Boosting sexual function
A healthy diet is a key component of any weight loss plan. But what does that mean exactly? And is there a specific weight loss diet plan for men?
Continue reading as we explore diets for men looking to lose weight.
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Back To Basics
There are three basic components of an effective weight loss diet plan for men.
These include:
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Eating a nutritious, well-balanced diet
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Being conscious of portion size
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Lowering calorie intake (and burning more calories than you take in)
During your weight loss journey, it’s also important to supplement your healthy diet with other lifestyle changes like physical activity, good quality sleep, and stress management. We’ll go over these in more detail shortly.
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Things to Consider
Time to dive into the nitty-gritty. Here’s what to consider as you develop your weight loss diet plan.
Balanced Nutrition: Why It Matters
When searching online for weight loss diet plans, the sheer number of diets that come up can be overwhelming. Some of these — such as the Mediterranean diet and the DASH diet — are healthy eating plans. Others are fad diets.
Fad diets can lead to quick weight loss, but it’s usually temporary. You may have some experience with this yourself (we’re right there with you!) The fast results can be exciting, but the restrictive nature of these diets makes them unsustainable.
Eventually, everyone breaks fad diets. And more often than not, they quickly regain the weight they lost. This can do lasting damage to your motivation.
Fad diets also leave out critical components of healthy eating.
So, how do you distinguish a fad diet from a healthy diet plan? According to the National Institutes of Health, a healthy diet plan focuses on incorporating all of the following food groups:
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Fruits and vegetables
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Whole grains
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Low-fat or nonfat dairy products
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Healthier animal protein sources like seafood, poultry, lean meat cuts, and eggs
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Plant-based proteins, such as beans and nuts
Portion Control & Weight Loss Meals for Men
Okay, so you’re eating a highly nutritious, well-balanced diet. Well done! But remember, you can have too much of a good thing. If you’re looking to lose weight, portion size is a key piece of the puzzle.
A portion is how much of a food you eat with each meal or snack. We all have a mental image of what a “normal” portion size is, and it’s usually pretty disconnected from what’s actually healthy (thanks for that, McDonald’s.)
The trick to mastering portion sizes? Mindful eating.
You don’t need a fancy food scale or a macro tracking app to get a handle on portion sizes — though those things can’t hurt — you just need to pay attention to what you put on your plate.
Oh, and speaking of plates — get one. Portion control goes out the window when we mindlessly reach into a bag of chips or a bucket of chicken.
Pro tip: If you struggle with portion sizes, try using smaller plates and bowls.
Creating a Calorie Deficit
On the topic of quantity, creating a calorie deficit is also essential for effective weight loss. This means you’re burning more calories than you take in each day.
Generally speaking, reducing your intake by 500 to 750 calories a day can lead to weight loss of roughly one pound per week.
Besides increasing your physical activity in order to burn calories, creating a calorie deficit involves eating fewer calories with meals, snacks, and drinks. Start by cutting back on high-calorie foods that provide little nourishment, like sugary drinks, beer, and candy.
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1. Pay Attention to Protein
Some research suggests that getting more protein can help with weight loss, particularly in people with overweight or obesity.
In high-protein diets, protein accounts for 20 to 30 percent of your total energy intake — compared to the 15 to 20 percent the average adult gets with their diet.
Rapid weight loss can also cause you to lose lean mass, which includes muscle mass. Increasing your protein intake can help prevent this from happening.
It’s also important to try to choose healthier sources of protein. Some examples include:
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Lean ground beef
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Pork loin
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Skinless chicken breast
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Fish high in healthy fats, such as salmon, trout, and anchovies
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Plant-based protein sources like nuts, beans, peas, and soy products
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2. Prioritize Plants
Another type of diet you may come across is a plant-based diet. Examples of plant-based eating plans include vegan diets, vegetarian diets, pescatarian diets, and other ways of eating that focus primarily on fruits, vegetables, grains, and legumes.
Cutting out meat may seem like a deal-breaker for some. Indeed, research comparing gender differences in food preferences has found that, compared to women, men tend to prefer red meat and consume higher quantities of it.
You don’t have to completely eliminate animal foods from your diet to lose weight. But eating more plant-based foods can promote overall health and well-being.
Plant-Based Protein
As you shift toward plant-based foods, you might be concerned about getting enough protein. This shouldn’t be an issue if you’re eating a well-rounded diet.
According to the American Heart Association, some good plant-based protein sources include:
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Tofu and other soy products
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Beans and legumes
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Chickpeas
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Lentils
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Nuts and seeds
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Quinoa
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Oats
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Green veggies like broccoli, peas, and spinach
Health Benefits of Plant-Based Foods
A 2023 meta-analysis found that shifting from animal-based foods to plant-based foods provided benefits for heart and metabolic health while reducing the risk of premature death.
Many plant-based foods are low-calorie and contain less fat than meat and dairy. They’re also a source of vitamins, minerals, and dietary fiber (which helps promote weight loss).
Plant products often have antioxidant and anti-inflammatory properties, which can help reduce your risk of several chronic diseases.
There are truly endless fruits, vegetables, and plant-based foods to try. Exploring your options can make your weight loss journey fun.
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3. Choose Carbs Carefully
Many diets recommend reducing your intake of carbohydrates to lose weight. These are often called low-carb or no-carb diets.
Research suggests that low-carb diets are beneficial for short-term weight loss, but not necessarily for weight maintenance in the longer term. These types of diets may also improve risk factors for cardiovascular disease.
We should point out that carbs aren’t inherently bad, and some are actually quite healthy.
For instance, whole grains are an essential part of a healthy diet. Beyond providing your body with healthy carbs, they contain high amounts of fiber, along with some vitamins and minerals.
Whole Grains vs. Simple Carbs
Some studies have shown that higher whole grain consumption is related to lower body mass index (BMI). Whereas refined grains (or simple carbs) are often associated with weight gain.
The Dietary Guidelines for Americans recommends that at least half of your daily grain intake be from whole grains. Examples of whole grains include:
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Whole-wheat bread
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Brown rice
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Oats
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Buckwheat
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Quinoa
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Popcorn
Make it a practice to swap simple carbs for whole grains whenever possible. Examples of simple carbs to limit include:
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White bread
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White rice
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Pasta
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Cookies and sweets
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Crackers
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Pretzels
Another type of simple carb you should try to limit is added sugars. Added sugars are associated with obesity. Added sugars are found in a variety of products, including dessert food items, candies, soft drinks, fruit juices, and breakfast cereals.
The American Heart Association recommends that men consume no more than nine teaspoons (about 150 calories worth) of added sugars each day.
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4. Don’t Shy Away From Healthy Fats
When it comes to diets, many believe that high-fat foods are totally off-limits. However, opting for healthy fats in moderation can help with weight management and boost your overall health.
Good-for-you fats are usually unsaturated fats, including:
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Olive oil
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Canola oil
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Nuts and seeds
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Avocados
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Fatty fish like salmon, tuna, and trout
Aim to avoid saturated and trans fats. Foods high in saturated fats include red meat, butter, full-fat dairy products, baked goods, and palm and coconut oil. Trans fats are typically found in fried and highly processed foods.
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5. Stay Hydrated
As you focus on a healthy diet plan, it’s important to stay hydrated. Some studies have found associations between inadequate hydration and obesity. Drinking water prior to a meal may also help you to consume less food.
The amount of water recommended each day varies based on factors like your age and physical activity levels.
However, a good rule of thumb is to reach for a glass of water as soon as you start to feel thirsty. Or you can try to drink about eight ounces before each meal.
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6. Avoid Processed Foods
As you’re making plans for healthy meals, focus on whole foods, like veggies, fruits, and dairy that are minimally processed.
Eating lots of processed foods — particularly ultra-processed foods — is associated with weight gain. That’s why avoiding these foods is often part of a diet plan for weight loss.
On a basic level, ultra-processed foods contain additives and ingredients you wouldn’t typically use in your home kitchen, such as preservatives, sweeteners, and food colorings.
A few examples of ultra-processed foods include:
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Sausage
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Deli meats
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Mass-produced breads
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Breakfast cereals
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Instant soups
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Soda
Look at food labels while you’re grocery shopping. If there are many ingredients you don’t recognize, the food you’re holding is likely ultra-processed.
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Weight Loss Tips for Men
Here’s how you can get the most out of your diet plan to help promote weight loss.
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Start moving. Experts recommend getting 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous exercise each week. This may include brisk walking, swimming, playing tennis, running, or jogging.
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Pump some iron. Strength training is a crucial part of any exercise plan. It can reduce the amount of lean mass lost as you lose weight. Experts suggest doing resistance training at least two days a week. (Learn more about How to Lose Fat and Gain Muscle: Optimizing Body Composition.)
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Get enough sleep. Not getting enough sleep can potentially derail your weight loss efforts. Most adults need seven or more hours each night. Try going to bed and waking up at the same time each day, keeping your bedroom quiet and dark, and doing relaxing activities before bed.
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Lower stress. Research has found that a variety of factors connect stress and obesity, so take steps to reduce your stress levels. Some things that may help include relaxation techniques, yoga, and meditation.
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Reduce alcohol consumption. Drinking heavily may interfere with your weight loss goals, so try to limit your alcohol consumption. The Dietary Guidelines for Americans recommends men consume two or fewer drinks each day.
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Safe Weight Loss Diets for Men
It’s a good idea to consult a healthcare provider before making significant lifestyle changes for weight loss. Considering your unique needs and goals, they can recommend how to lose weight safely, such as:
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How much of a calorie deficit to aim for
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What to eat to ensure good nutrition as you lose weight
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Levels and types of physical activities that may work for you personally
Your healthcare provider can also take pre-existing conditions into account. For instance, they may recommend lower-impact exercises if you have arthritis. Or they can take steps to treat underlying conditions that may be preventing you from sleeping well, such as sleep apnea. (Learn more about Sleep Apnea.)
If you have more detailed questions about your weight loss diet plan, it can also be beneficial to consult a dietitian or nutritionist.
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Weight Loss Diet Plans for Men: Next Steps
Ready to get going with your weight loss plan? Here’s what to keep in mind:
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Consider chatting with a healthcare professional. They can provide you with personalized recommendations to help you lose weight safely.
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Also, know that lifestyle changes aren’t necessarily your only options for weight loss. Depending on your individual situation, your healthcare provider may recommend weight loss medications.
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Remember to be patient as you set out on your weight loss journey. It’s totally normal to want quick results. But sustainable weight loss can take time, so if it seems like you’re off to a slow start, don’t be discouraged.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
This article originally appeared on Hims.com and was syndicated by MediaFeed.org.
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