Achieving and maintaining a healthy body weight is no doubt beneficial for men’s health: it reduces your risk of developing several health conditions, including liver disease, heart disease, diabetes, and certain cancers.
Men tend to have more visceral fat; thus, they are more susceptible to chronic diseases than women.
A healthy weight loss may also improve depressive symptoms, mobility, sexual dysfunction, and men’s overall quality of life.
Long-term weight maintenance necessitates following the right diet for you. Take note that restrictive fad diets can only cause short-term weight loss.
But how can a male lose weight safely and healthily?
You will need to first identify the best diet that suits your personal needs and preferences and can be followed for life. Following a healthy eating pattern that nourishes your body is very important.
The most effective weight loss eating pattern for men and women should involve not only dietary changes but also increased physical activity and other behavioral changes.
In this article, we feature 11 best, safest, and healthiest meal plans for men's weight loss based on the following criteria:
Effectivity. Weight loss meal plans featured herein are supported by science and have been found to promote weight loss.
Sustainability. We feature meal plans that are not too restrictive and can be followed in the long term.
Easy to follow. Meal plans herein featured are very simple, providing clear and concise guidelines.
Nutritionally balanced. They are well balanced, providing a good mix of essential vitamins and minerals.
Here are 11 best meal plans for men's weight loss.
1. Whole Foods, Plant-Based Diet
Following a whole foods, plant-based (WFPB) diet is beneficial for most people, including men trying to drop unwanted body fat.
Unlike vegan diets, WFPB diets do not exclude all animal products. Although their main focus is plant foods like fruits and vegetables, they also allow animal products, such as chicken, eggs, fish, cheese, and yogurt, in small amounts.
These diets exclude highly processed foods, and their emphasis on whole plant foods makes them very rich in fiber and other essential nutrients. What’s more, they have been found to be effective when it comes to weight loss.
For instance, people who followed plant-based diets, including those that included some animal protein, have been shown in a review of 12 randomized controlled studies to significantly lose more weight compared to those on non-plant-based diets over an average period of 18 weeks.
Additionally, these diets may help men decrease their risk of chronic illnesses like heart disease, type 2 diabetes, certain cancers, and mental conditions.
2. The Mediterranean Diet
Rich in whole foods like fish, fruits, vegetables, and beans, the Mediterranean diet has been tied to a number of health benefits. These include weight loss, improved weight maintenance, and a reduced risk of heart disease.
Strict adherence to the Mediterranean diet has been found in a 12-year study in 32, 119 people to be associated with a reduced risk of belly fat, excess weight, and obesity, as well as decreased waist circumference.
In addition, the Mediterranean diet has also been shown in other studies to be linked to a reduced risk of diabetes and heart disease, as well as weight loss.
Plus, this diet may protect men against prostate cancer.
3. High Protein Diets
Protein is a very powerful nutrient when it comes to weight loss. It is in fact the most filling macronutrient you can incorporate to your meals and snacks.
Protein consumption will leave you feeling satisfied for longer periods of time.
High-protein diets have been shown in numerous studies to be more effective for weight loss compared to the standard protein diets.
Additionally, one study suggests that adherence to a good high-protein diet can help preserve muscle mass during weight loss, which helps maintain the number of calories you burn at rest or the so-called resting energy expenditure.
What’s more, men who followed a good high-protein diet have been shown in some research to be more likely to maintain weight loss in the long term compared to those following a lower protein diet.
It is important to note that protein requirement is based on certain factors, including the person’s age, body size, and activity level. Thus, it can vary from person to person.
4. High-Fiber Diets
High-fiber diets are an excellent choice for men trying to lose excess pounds. Fiber is beneficial for your health in many different ways. It also helps you feel full, thereby promoting weight loss.
Fiber-rich diets, including plant-based and the Mediterranean diets, have been consistently shown in studies to be associated with a healthy body weight.
In fact, people who followed a high-fiber diet have been found in a 6-month study in 345 participants to be more likely to experience weight loss.
Moreover, consuming a lot of fiber can help decrease visceral fat and protect men against various chronic illnesses, including heart disease.
5. Low-Carb Diets
One of the most well-known eating patterns, a good low-carb diet can help improve weight loss and other aspects of men’s health.
Carb content in these diets varies from very low carb to more flexible and moderate carb diets.
People following a good low-carb diet with ≤ 10% of calories from carbs have been shown in an 8-week study in 34 older adults with obesity to lose 3 times more visceral fat as compared to those who followed a standard low-fat diet.
In addition, study participants in the low-carb diet group have been found to have retained more muscle mass while losing nearly 8% more total body fat.
Low-carb diets of various carb contents have been shown in many other studies to promote weight loss, decrease blood sugar levels, and improve blood fat levels.
Meanwhile, moderate-carb diets have been suggested in research to be more sustainable in the long term compared to very low carb varieties.
Thus, following a more moderate carb approach is more likely to yield positive long-term results, as sustainability is one of the most important factors to consider in choosing a diet.
6. The DASH Diet
Designed to improve heart health and lower blood pressure levels, the Dietary Approaches to Stop Hypertension (DASH) diet promotes nutrient-dense foods like whole grains, fruits, vegetables and low-fat dairy products and limits sodium intake.
It has been shown in studies to lower levels of total cholesterol, LDL (bad) cholesterol, and systolic and diastolic blood pressure—all risk factors for heart disease.
Moreover, it has been linked to a reduced risk of type 2 diabetes, heart disease, and stroke.
7. Vegetarian Diets
Vegetarian diets focus on plant-based foods, such as whole grains, fruits, vegetables and legumes. There are versions though that include animal products like eggs and milk.
Different vegetarian diet variations include the ovo-vegetarian, lacto-vegetarian diets, and flexitarian diets.
Vegetarian diets have been strongly associated with weight loss and a healthy body weight.
In fact, plant-based diets that involve whole plant foods and animal products have been found in a review of 3 studies to be linked to less weight gain over a period of 4 years.
A healthy, well-rounded vegetarian diet should be low in refined foods, such as fried foods, sugary desserts, sweetened beverages, and other highly processed plant-based foods.
8. The Paleo Diet
The paleo diet encourages eating whole, nutrient-dense foods that are rich in fiber, protein, healthy fats, vitamins and minerals, and reducing consumption of highly processed foods.
Refined sugars, some dairy products, legumes, grains, soda, sugary baked goods, and other foods tied to weight gain are off-limits. Thus, this diet has been suggested to be effective for fat loss.
In fact, people who adhered to the paleo diet have been shown in a review of 11 randomized studies to lose 8 pounds more than those who adhered to other diets.
The paleo diet promotes healthy blood sugar, blood pressure, and triglyceride levels. Plus, it is more filling than traditional low-fat diets, making it beneficial for weight loss.
9. The MIND Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is typically used to improve blood pressure levels.
A combination of the Mediterranean and DASH diets, the MIND diet focuses on foods that are beneficial for the brain. These include leafy greens, fish, berries, nuts, beans, and olive oil. Potentially harmful foods like fried foods and sweets are off-limits.
Basically, the MIND diet is rich in healthy fats, fiber, and low-calorie, nutrient-dense foods.
This diet has been shown to help men lose weight and significantly reduce the risk of brain conditions like Alzheimer’s disease.
10. Intermittent Energy Restriction (IER)
Intermittent energy restriction (IER) is a combination of both time-restricted eating and intermittent fasting.
Time-restricted eating involves limiting food intake to specified periods of time, while intermittent fasting involves fasting for 16–48 hours.
IER has been suggested to improve triglyceride levels, blood pressure, blood sugar regulation, and inflammatory markers, as well as weight loss.
There are several versions of IER, including alternate-day fasting, 2-day fasting, and 16-hour energy restriction.
People who followed IER patterns have been found in a review of 27 studies to lose 0.8–13% of their baseline body weight and experience improved blood sugar control.
However, further study is necessary as most of the studies were small.
Nevertheless, IER has been found in some research to aid mood and fat loss in older men and improve men’s strength during resistance training.
11. WW (Weight Watchers)
WW is created to promote healthy eating habits through a point-based system.
By assigning foods a specific number of SmartPoints based on their nutritional value, it provides users with a daily budget of points that they can spend throughout the day. Daily budget per user is based on certain factors, including their weight, height, and activity level.
This program doesn’t necessarily limit certain foods, which means you can still enjoy your favorite breakfast, lunch, and dinner so long as you stay within your daily SmartPoints budget for the day.
Plus, it has also been shown in some research to be effective for long-term weight loss.
People who followed WW for one year have been shown in one review of 39 studies to lose 2.6% more weight than those who were given basic nutritional education and those in the control group.
What’s more, those who followed WW for 12 months have also been found in another study to lose more weight and maintain a greater amount of total weight loss than those who were given brief nutritional advice or self-help materials after a 2-year period.
Conclusion
Fortunately, there are several healthy and sustainable diets for men to lose weight.
Although it’s tempting to adhere to a very restrictive diet to see quick results, it is important to note that choosing a diet that isn’t overly restrictive and can be maintained in the long term is the best, safest, and healthiest way to fuel your body and lose weight.
A wealth of weight loss diet menu is available on the Internet. You can google them when you start preparing for your meal plan.
If you are still unsure which of the abovementioned healthy diet plans for men's weight loss is best and right for you, then speaking with an experienced healthcare provider can be a good idea.
