Weight Loss Diet Plan for Men

weight loss diet plan for men

An effective weight loss diet plan for men varies in many ways from that for women. To begin, men have less body fat than women. The main reason the female body requires this extra fat is for gestation and lactation purposes.

Additional differences between Men and Women:

  • During periods of rest men burn more fat and fewer carbs than women.
  • Calorie reduction and occasional fasting are beneficial to weight loss in men while harmful to women.
  • Men generally retain the ability to build muscle throughout life. This ability decreases in women as they age.
  • Men and women do not metabolize or store fat in the same ways.
  • A healthy amount of body fat for men is around 10 to 15%. A percentage of 20% or higher is thought to be an indication toward obesity.
  • Regardless of gender weight loss after age 40 requires more caloric control and a higher intensity of exercise.

Food Recommendations

It is not necessary for men to starve themselves in order to lose weight. Weight loss plans for men can include a variety of delicious and satisfying foods. One element is to incorporate protein from lean meat sources and increase sources rich in fiber. Foods that are higher in fiber and protein generally contain fewer fat calories. This allows men who are dieting to eat more satisfying food than if they chose processed foods with empty calories.

Nuts are a satisfying and healthy food source for men who are trying to lose weight. It is extremely important which nuts are chosen. Pistachios and almonds are low in both fat and calories which allow you to eat a sizable serving while will help keep you energized and satisfied.

Berries are another excellent choice because they contain vitamin C and antioxidants. They are also a healthy alternative to satisfy those sweet food cravings.

High fiber whole grains can be incorporated into many types of meals. Oats, for instants, are high in fiber content, low in calories and fat, and may be used for both sweet and savory dishes.

Foods to be avoided

There are a number of foods that men should avoid while attempting to lose weight and some of them may be surprising. One of the biggest culprits of weight gain, not to mention heart disease, is fried food. Fried and fast foods are high in calories, fat, and cholesterol, as well as pretty much useless in the nutrition department. There are numerous alternative methods of preparing foods that are delicious and nutritious.

It may be surprising to learn that white bread is a weight gain villain. Most all households keep white bread in the pantry at all times. It does lend a temporary feeling of hunger satisfaction; however, white bread has almost no nutritional value. It fills the stomach quickly, but this feeling also fades quickly. This usually leads to unnecessary snacking. It is better to eat whole grain wheat bread instead.

The consumption of white rice and processed pastas should be reduced or, better yet, eliminated altogether. White rice is high in fiber content; however, it does not provide the body with much nutrition. Processed pastas share these qualities. Replace these with whole grain substitutes. Quinoa, for example, is a great source of protein, high in fiber, and mineral rich. Brown, whole grain rice is much better for the body than its white, enriched counterpart. An excellent alternative to lasagna noodles is slices of fresh eggplant.