Eating a healthy and balanced meal rich in fruits, vegetables, whole grains, and a moderate amount of unsaturated fats, meat, and dairy not only helps you achieve and maintain a healthy weight. But it also lowers the risk of heart disease, and type 2 diabetes, and also boosts your immune system.
Essential Nutrients for Weight Loss
Protein
One of the most ideal nutrients to include on a weight loss diet for men is protein. It helps you feel full for a longer period of time which makes it easier to avoid overeating. Protein-rich foods are also recommended if you want to maintain as much muscle mass as possible while losing a few pounds.
Some Protein-rich foods include:
- Milk
- Eggs
- Chicken breast
- Fish
Fiber
Fiber fills you up quickly, reducing your appetite and calorie intake. It also improves digestive functions. But make sure you don’t go overboard with your fiber intake, as overconsumption can cause bloating.
Good sources of fiber include:
- Whole grain
- Nuts
- Potatoes
- Beans
- Peas
Omega-3 Fatty Acids
Losing fat does not mean you avoid eating fats. Our bodies require the proper amount of good fats to function properly. And, to shed belly fat: omega-3 fatty acids are one of the good fats you should still include in your diet.
You can get your omega 3’s from:
- Fish (especially cold-water fatty fish, such as sardines, salmon, and tuna)
- Chia seeds
- Walnuts
- Soybean oil
- Canola oil
The best weight loss plans for men typically include the nutrients mentioned above. But aside from weight management, each of these nutrients has several other properties that can benefit your overall health.
Some foods to avoid for weight loss
- Sugary drinks
- Processed foods
- White bread
- Deep-fried foods like fries
Best Weight Loss Diet for Men
We compiled some of the best diet plans for men that may help you to shave off a few pounds.
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Mediterranean Diet
This diet has no strict rules or regulations, but it typically promotes fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Foods such as poultry, eggs, and dairy products must be eaten in moderation, and red meats are limited. Sugary, processed foods, and refined grains should be restricted.
How it works for weight loss:
The Mediterranean diet encourages eating a variety of nutrient-rich foods while limiting sugars and processed foods that are high in calories. Though the diet was adapted to reduce the risk of heart disease, numerous studies show that its plant-based, high unsaturated fat dietary pattern can also help with weight loss.
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Intermittent Fasting
Intermittent fasting is a diet that includes restricting food consumption to specific times of the day. Others eat whatever they want 5 days a week and then follow a 500-calorie diet for the remaining two days. Some eat with no restriction between 8 a.m. and 4 p.m., then fast for the other 16 hours. Research indicates that intermittent fasting can also improve brain and heart health.
How it works for weight loss:
Intermittent fasting limits the amount of time you can eat, which is a simple way to reduce your calorie intake. This can result in weight loss unless you compensate by overeating during unrestricted eating times.
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DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. The DASH is a healthy eating diet plan that is intended to help treat or prevent hypertension.
The diet includes foods rich in potassium, calcium, and magnesium while restricting foods high in sodium, saturated fat, and added sugars.
How it works for weight loss:
You get the anti-inflammatory, high fiber, heart-healthy benefits, and you can absolutely lose weight if you follow a personalized, calorie-limited plan.
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Keto Diet
Another popular weight loss plan for men is the Ketogenic diet. The keto diet means consuming very few carbs and replacing them with fat in order to help your body burn fat for energy.
How it works for weight loss:
The ketogenic diet alters how your body processes food. Carbohydrates in your diet usually provide the majority of the fuel your body requires. The keto diet reduces your carbohydrate intake while teaching your body to burn fat for fuel instead.
Consistency is key to achieving your desired result but always remember that every body is unique, so always consult an expert before making any drastic changes to your diet or lifestyle.
