a variety of fruits and vegetables on a table

a variety of fruits and vegetables on a table

Weight loss and healthy body weight benefit men’s health in various ways. Healthy body weight decreases the risk of many health conditions, including diabetes, heart disease, liver disease, and certain cancers. That’s why so many sources recommend healthy weight loss food for men.

Men struggling with obesity are at risk of chronic diseases because men tend to have more visceral fat linked to elevated disease risk.

However, losing weight the right way is essential. Restrictive diets may cause short-term weight loss, but they’re never the right choice for long-term maintenance. Instead, a sustainable and healthy plan that nourishes the body and meets your needs can be followed long term.

Today, let’s discuss specific diets that can help you lose weight and are also beginner-friendly, chock-full of weight loss food for men.

High Protein Diets

a white plate topped with meat and veggiesa white plate topped with meat and veggies

Higher protein intake promotes healthy weight loss. Protein is a filling macronutrient, which means adding it to your meals can help you feel satisfied all day long.

Furthermore, high protein diets are more effective for weight loss than standard diets. Also, high protein diets have been found to preserve muscle mass during weight loss. This helps maintain resting energy expenditure or the number of calories you burn when you sleep.

What’s more, men who follow high protein diets are likely to maintain weight loss over time than those with low protein diets. The protein you require depends on several factors, including your activity level, body size, and age.

High protein foods include:

  • Eggs
  • Almonds
  • Chicken or turkey breast
  • Oats
  • Cottage Cheese
  • Greek yogurt
  • Milk
  • Broccoli
  • Lean beef
  • Tuna
  • Quinoa
  • Lentils
  • Ezekiel bread
  • Pumpkin seeds
  • Fish and shrimp
  • Peanuts

High Fiber Diets

plate of food with eggs and vegetables
plate of food with eggs and vegetables

Fiber doesn’t only help you feel satiated but also benefits health in many ways. This is why fiber-rich diets are a good choice for weight loss. High fiber diets, including Mediterranean and plant-based diets, are frequently associated with healthy body weight.

Research suggests, men who follow a high fiber diet are more likely to lose weight on average. Every 10-gram increase in daily fiber consumption decreases body weight by 5-pound in the long term.

High fiber intake helps reduce visceral fat and protects against various chronic illnesses in men, including heart diseases.

High fiber foods include:

  • Beans
  • Berries
  • Popcorn
  • Avocado
  • Whole grains
  • Apples
  • Potatoes
  • Dried fruits

Vegetarian Diets

a plate of food with salad
a plate of food with salad

Vegetarian diets include legumes, veggies, fruits, and whole grains. Some varieties, such as Lacto-vegetarian and ovo-vegetarian diets, include animal products like milk or eggs.

Vegetarian diets are strongly associated with healthy body weight and weight loss. Plant-based diets rich in whole plant foods and low in animal foods will gain less weight in the long term for men. Healthy vegetarian diets low in refined foods include processed plant-based foods, including sweetened beverages, fried foods, and sugary desserts.

To Sum It Up

Men wanting to lose extra body fat have many sustainable and healthy diets to choose from. You must select a diet plan that fuels your body without being overly restrictive and full of weight loss food for men. Happy dieting!