A Complete Weight Loss Diet Plan for Men Seeking Real Change!

Having excess fat is never a good thing. For men, it can significantly increase health risks for heart disease, diabetes, and hormonal imbalances while also impacting physical fitness and mental well-being. In fact, obese men are more likely to develop certain chronic diseases than obese women. This increased risk is often linked to differences in body fat distribution, hormone levels, and metabolic factors between genders.

Losing that unhealthy fat and achieving a healthy weight is simple and will benefit overweight or obese men in several ways. Weight loss can also help with men's sexual dysfunction, mobility, depressive symptoms, and overall quality of life. But one should lose weight strategically. 

Restrictive fad diets may lead to weight loss, but they are never the best option for long-term weight maintenance. Research shows that effective weight loss solutions for men include dietary changes and increased physical activity.

In this blog, we will give you sustainable ways and diets using which you can lose weight and keep it at bay!

Table Of Contents

1. What Is the Best Weight Loss Program for Men?

2. Quick and Effective: 7-Day Weight Loss Diet Plan for Men to Jumpstart Your Journey!

3. Best Belly Fat Loss Foods for Males: Power Up Your Diet for a Leaner Belly!

4. Ultimate Weight Loss Diet Plan Tips for Men: Your Guide to Lasting Results!

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

8. References 

What Is the Best Weight Loss Program for Men?

Men need more calories than women because of their greater muscle and body mass and larger bodies. A person’s height, weight, and physical activity level determine their daily calorie needs.

A moderately active man of a medium build should ideally consume 2,200 to 2,800 calories per day, most of which should come from various foods rich in protein, vitamins, minerals, fibre, and phytochemicals. 

Adding fibre to your diet can help control hunger and prevent diseases such as prostate and colon cancer. Protein helps your weight loss journey by increasing satiety, boosting metabolism, and preserving muscle mass during calorie restriction. For grains, choose whole grains (bread, cereal, pasta, brown rice, oats, etc.) instead of refined grains, and include plenty of other fibre-rich foods. 

Saturated fats found in fatty parts of animal meat, coconut oil, palm oil, and full-fat dairy products should be avoided. Unsaturated fats found in nuts, avocados, and seeds, as well as healthy oils such as olive oil, must make up the majority of your daily fat intake for weight loss.

Also Read: Weight Loss Vs. Fat Loss: Difference, Benefits, Strategies And More!

Here are some examples of diet types that may be helpful for men: 

1. Mediterranean Diet 

A Mediterranean diet meal plan is rich in fresh vegetables and fruits, legumes, nuts, beans, grains, cereals, fish and unsaturated fats but low in meat and dairy products. 

2. Paleo Diet 

This includes fruits, vegetables, nuts, seeds, chicken, fish, olive oil, and walnut oil. Grains, legumes, dairy, salt, sugar, and potatoes are excluded. The Paleo diet is often recommended for men who want to gain muscle mass. 

Also Read: What Is Paleo Diet? 7 Meal Paleo Diet Plan, Benefits And Foods To Eat And Avoid!

3. Low-Carb Diet (e.g. Keto Diet) 

This type of diet is rich in healthy fats and protein-rich foods. Carbohydrates are limited to 20-50g per day.

Also Read: A Step-By-Step Guide To Keto Diet For Beginners: Rules, Foods And Sample Diet Plan

4. DASH diet 

This diet is a heart-healthy eating plan that emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy while reducing sodium intake to help lower blood pressure.

Also Read: DASH Diet For Weight Loss: Is It Suitable For All? Read To Discover!

For a guided and proper approach to weight management, consider ToneOp Fit’s Balanced Diet Weight Loss Plan, where a personal diet coach will guide you through the process. You will also get customised diet plans daily, regular dietician check-ins, and 24/7 expert support, along with a library of 60,000+ delicious recipes. 

Quick and Effective: 7-Day Weight Loss Diet Plan for Men to Jumpstart Your Journey!

Kickstart your weight loss journey with this tailored 7-Day Indian Weight Loss Diet Plan for Men. It is designed to help you shed pounds while boosting your energy and overall health.

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits 

Best Belly Fat Loss Foods for Males: Power Up Your Diet for a Leaner Belly!

The following are the belly fat and weight loss foods for men:

1. Eggs

Eggs help in weight loss as well as fat loss. Eggs fill and provide the body with essential nutrients and high amounts of protein, reducing hunger and keeping you healthy. If you are worried about eating the yolk or already have other healthy fats in your diet, then you can eat only egg whites. Eat egg yolks in moderation instead of avoiding them altogether, as they contain beneficial nutrients.

Also Read: Egg Diet: Types, Effect and Recipes 

2. Apples

The polyphenols in apples make them one of the best weight loss foods for men. These polyphenols are antioxidants that prevent the body from storing excess fat.

3. Cinnamon

One of the best fat burning foods for men is cinnamon. This spice helps burn fat by regulating blood sugar levels and thus keeping energy levels high, aiding in weight loss. This prevents cravings. Cinnamon also prevents fat storage in the body.

Also Read: 10 Health Benefits Of Cinnamon With Tips To Prevent Its Side Effects

4. Chili Peppers

When consumed, the heat in the chili will increase your metabolism and effectively help you release more energy. So, include this fat burning food in your diet for weight loss and to effectively burn excess fat from your body.

5. Broccoli

This green vegetable is an effective fat burner besides all the other health benefits it offers. The fibre in broccoli is satiating and aids weight loss. 

6. Coconut oil

Coconut oil contains medium-chain fatty acids (triacylglycerols). This helps the body use fat as an energy source, aiding in fat and weight loss.

Also Read: How To Use Coconut Oil For Weight Loss? Discover Benefits And More!

7. Beans

High in fibre and protein, beans effectively help burn fat from your body and are great for weight loss for men.

8. Berries

Strawberries contain polyphenols that regulate blood glucose levels and act as a good fat-burning food for men. Blueberries also control fat in the cells and are a great food source for losing belly fat.

Also Read: 10 Types Of Berries In India And Their Benefits

9. Lentils

Lentils are high-protein foods rich in fiber, iron and many essential components. Not only do they provide the body with the nutrients it needs for good health, but they also reduce the feeling of hunger by inducing a feeling of fullness in the stomach. A bowl of lentils in dinner can be eaten as a fat-burning food in addition to reaping its other health benefits, including weight loss.

10. Spinach

This leafy vegetable fights bad cholesterol, helps burn excess body fat, and boosts metabolism. Eating spinach helps you lose weight and shed extra inches.

Ultimate Weight Loss Diet Plan Tips for Indian Men: Your Guide to Lasting Results!

Normal Indian diets tend to be high in calories and carbohydrates and low in protein. This can cause weight gain, high fat, and lower muscle mass. Let’s see how you can change this:

1. Include More Protein 

The best weight loss tip for men is to include enough protein. This is an effective way to stay full longer and burn fat faster. In addition, protein helps maintain metabolic rate. Some sources of protein are dairy products, meat, eggs, legumes, and seafood.

Also Read: High-Protein Diet For Weight Loss: Meal Plan And Top Foods You Must Have!

2. Eat Healthy Fats

Contrary to popular belief, consuming fat can be beneficial for weight loss. Healthy fats keep you full for longer and reduce the risks associated with weight gain. In addition, these fats will help you reduce overeating and overeating. Almonds, olive oil, milk, and fatty fish like tuna and salmon are great sources of healthy fats.

3. Add Healthy Nutritional Drinks

In addition to low-fat milk, other drinks like fresh homemade fruit juice, green tea and water speed up weight loss. Fruit juices and green tea are full of antioxidants and micronutrients, and water has no calories. These drinks also improve the metabolic rate and ultimately help in weight loss.

4. Add More Fibre

One of the top weight loss tips for men is to eat more fibre-rich foods. Fibre absorbs water and, as a result, you feel fuller for longer. So eat nuts, seeds, legumes, and high-fibre fruits and vegetables to increase your fibre intake and aid weight loss.

Also Read: 15 High Fiber Foods For Weight Loss And Diet Plan Recommended By Experts!

5. Eat Iron-Rich Foods 

Iron-rich foods are essential for weight loss as they help boost metabolism and energy levels, making it easier to stay active. Incorporating lean meats, beans, lentils, and leafy greens can support overall health while aiding in weight loss.

6. Include Whole Grain Products  

Unprocessed food grains containing the kernel, bran, germ and endosperm are effective in weight loss. Whole-grain foods regulate blood sugar levels and keep you fuller for longer. Barley, ragi (millet), brown rice, oats, etc. are healthy whole-grain options.

7. Try Intermittent Fasting

Several studies show that intermittent fasting (IF) is an effective way to get in shape while losing weight. It includes a short window of eating, and the remaining hours are spent fasting. There are several IF diets, like the 16/8 method, the 5:2 diet, etc.

Also Read: What Can You Eat While Intermittent Fasting? Check Out This Detailed Dietary Guide For Maximum Weight Loss Benefits! 

Dietitian’s Recommendation

Men who want to lose excess body fat can choose from a variety of healthy, long-term diets. Maintaining a nutritious diet with a calorie deficit of around 200-500 calories, along with doing physical activity for at 30 minutes a day like going to the gym or running for is the best way to lose weight and maintain your ideal weight.

Dt. Lavina Chauhan

The Final Say

So, that was all about best weight loss diet for men. While men require more calories compared to women, it is almost important to distribute them throughout the day by following the 7-day weight and belly fat loss diet plan for males we have shared. 

There are several sophisticated weight loss diets these days. Still, while it may be tempting to stick to a restrictive, low-calorie diet that promises quick weight loss, it's important to choose one that energises your body and isn't overly restrictive. Eat healthy and be healthy is the mantra you should keep in mind!

FAQs

1. What diet is most effective for men’s weight loss?

There is no universal men’s weight loss diet. However, a diet that creates a caloric deficit by reducing total caloric intake and increasing physical activity is generally effective for fat loss.

2. Where do men lose weight first?

The area where men lose weight first can vary. However, men usually lose weight first from the abdomen, followed by the chest and arms.

3. Why do men lose weight faster?

Men tend to lose weight faster than women due to their higher muscle mass, higher testosterone levels, and more physical activity. 

References 

• https://www.godigit.com/wellbeing/weight-loss-tips-for-men

• https://fitelo.co/diet/fat-loss-diet-plan-for-male/

• https://www.medindia.net/health/diet-and-nutrition/fat-burning-foods-for-men.htm

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.