Category Archives: Nutrition

If you're unfamiliar, you may just think its just another buzzword in the fitness community for some kind of superfood.

While fitness junkies are all about antioxidants, let us tell you about our favorite way to think about them.

We visualize antioxidants as tiny, but powerful warriors, that can protect you and your cells against the harmful effects of free radicals.

Sounds intense, right?

But cute metaphors aside, antioxidants really do look out for us and boost our overall health.

Read on to learn the number of health benefits of antioxidants, the best ways to consume them, and what the heck free radicals even are.

Antioxidants for Men: Why Do We Need Them?

Antioxidants have an incredible effect on the body.

These tiny warriors can improve our heart health, work to prevent infections, help prevent cognitive decline, and even help to prevent certain cancers.

In everything that they do, antioxidants are battling what we call free radicals.

While explaining the chemistry of free radicals is a bit complex (Medical News Today does a good job if you're hoping to dive in), it's easy to list out the ways that they are present in our lives.

These are a few contributors of free radicals in our body:

• Smoking
• Environmental factors like pollution
• Too much exercise
• Trauma in our tissues due to injuries
• Radiation
• Bad foods that are refined, processed or artificial
• Certain chemicals like pesticides and some drugs
• Ozone

Some pretty bad stuff, right?

The good thing is, antioxidants are up for the challenge.

Antioxidants for Men: Where Can We Find Them?

That gnarly list of things that create free radicals is argument enough for why we need antioxidants.

But where can we find them?

The weird thing is, you won't ever find “antioxidant” on nutrition labels. That's because “antioxidant” isn't the name of a certain food, but rather a name of what those foods DO.

Antioxidants are present in many different forms across natural foods and substances. You may already be eating some of them!

Here are some everyday foods that are excellent sources of antioxidants:

• Fruits: Strawberries, blackberries, raspberries, blueberries, cranberries, grapes, citrus, fruits with pits
• Vegetables: Kale, artichokes, bell peppers, broccoli, beets, asparagus, tomatoes
• Nuts: Hazelnuts, pistachios, walnuts, pecans, almonds
• Starches: Sweet potatoes
• Legumes: Edamame, kidney beans, lentils

Here is a list of some additional antioxidant sources:

• Teas: green tea (especially matcha), black tea, white tea, oolong tea,
• Spices: cumin, oregano, ginger, cinnamon, clove, tumeric
• Treats: Quality dark chocolate, red wine in moderation, coffee, tea

FREE 1-Day Weight Loss Meal Plan For Men 40+

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Get yourself back into great shape - at any age the Fit Father way.

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Antioxidants for Men: Are They All the Same?

As you're reading through the list, it may be easy to say, “Oh, I already eat blueberries. I'm all stocked up on antioxidants!”

Wrong.

Just as antioxidants take different forms in foods and substances, they take different actions in your body.

The list of foods and supplements that contain antioxidants is a great way to familiarize yourself with the array of options out there.

But when it comes down to it, these are the vitamins within those foods that contain the antioxidants.

• vitamin E
• beta-carotene
• vitamin C
• vitamin A
• lycopene
• lutein
• selenium
• zeaxanthin
• manganese

Every antioxidant does a slightly different job in our bodies, which is why it's imperative to have a varied and balanced diet.

Antioxidants for Men: How Much is Enough?

Before you get too antioxidant happy, it's important to know the correct dosage of antioxidants for men.

I know, we spent all this time telling you how amazing antioxidants for men are, and now we're putting a limit on it?

Like everything in life, a moderate dose of antioxidants is all you need – and in fact, is all that's healthy for you.

It is unlikely that you'll ever eat too many natural foods that contain antioxidants to ever be unhealthy. Realistically, you would tire of the flavors and move onto something else.

However, antioxidant supplements are where the potential danger of overdose lies.

It has been found that excessively high doses of beta-carotene supplements have led to an increased risk of lunch cancer in smokers. Also, high doses of vitamin E supplements have been seen to lead to risk of hemorrhagic stroke and prostate cancer.

While there are serious risks to high doses of antioxidant supplements, a balanced diet with an array of natural antioxidant foods is perfectly safe.

Live Boosted

Antioxidants are a great way to boost an already-healthy lifestyle.

If you need help on getting the rest of your diet and exercise planning up to par, we can certainly help with that.

Our top program is called FF30X. In it, you'll find our meal plan, workouts, and accountability system. The three things every man over 40 needs to lose weight and keep it off. 

The FF30X “No Think” Meal Plan lays out the exact diet plan you'll need to lose weight without feeling hungry, tired, or battling cravings like restrictive diets.

The FF30X Lean Muscle Workouts are safe & time-efficient workouts that you can do at your home or at the gym – all in under 120 minutes a week.

And last but seriously not least, the FF30X Accountability System provides you with accountability emails that keep you on track and motivated to ensures your success on the program.

Join us and our band of brothers as we reclaim our energy and confidence.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on antioxidants for men.

However, not everyone should follow a gluten-free diet because skipping out on some foods high in gluten can cause serious deficiencies for people who do not have a gluten intolerance.

For those with health conditions that require you to follow this diet, you may be wondering the best methods for building muscle while avoiding certain foods and protein powders.

Follow these tips to get the best workout results on a gluten-free diet.

Is a Gluten-Free Diet Right for You?

Walk through the grocery store and you’ll see dozens of items plastered with “Gluten-Free”!

While it’s great that so many companies have hopped on board with providing more food options for people with Celiac disease and gluten sensitivity, the widespread use of the phrase “gluten-free diet” has compelled many people to avoid gluten, some of whom do not need these restrictions.

If you’ve been diagnosed with Celiac disease, you must avoid gluten to prevent your autoimmune system attacking your small intestines.

Though the exact science is still a bit unclear, some people may also suffer from a gluten sensitivity which does not cause a reaction like Celiac disease but can lead to discomfort with symptoms like bloating, gas and other gastrointestinal issues.

If you don’t suffer from either of these conditions, then a gluten-free diet may not be right for you. In fact, many people have found they even gain weight once starting this new diet.

Instead, try a low carb diet to get the same desired results without risking deficiencies.

What to Avoid When You’re Gluten-Free

When trying to follow a gluten-free diet, you need to be careful with what foods you eat on a daily basis. Some items are easy to identify as containing gluten, particularly with the widespread practice of labeling items as “gluten-free,” but others are less apparent.

Certain foods that you may not suspect of including gluten can have traces of the substances.

Most grains, such as wheat, barley, and rye, as well as pasta, cereals and some processed meats contain high levels of gluten and should be avoided at all costs.

However, cutting these items from your diet means that you may be missing out on vital nutrients. In order to stay in top health, you should pay careful attention to what your diet is missing and supplement accordingly.

When purchasing processed or canned foods, always be sure to check the ingredients as sometimes traces of gluten can be found.

You should also be wary of products that may not contain gluten but have come in contact with other gluten products during production.

Incorporate Quinoa and Other Gluten-Free Grains into Your Diet

While many grains do contain gluten, there are several types that are safe for Celiac and gluten-intolerant people to eat. If you’re trying to build muscle, maintaining a well-balanced diet with all the proper nutrients is key.

Consuming enough protein is particularly important, and quinoa is an excellent source for this nutrient.

Considered a complete protein, meaning it contains all the essential amino acids, quinoa can be paired with meat as a side or the main ingredient in a healthy lunch salad.

Buckwheat, as well as brown and white rice, are other grains free of gluten. Though oats also do not contain gluten, they are often produced near other wheat products and may have come in contact with these products.

Seek out brands that specifically advertise the oats as gluten-free before purchasing.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

Drink Protein Shakes with Gluten-Free Protein Powder

Protein shakes can help build muscle by aiding your body’s muscle regrowth process as well as supplying you with energy and sustenance to work through tough exercise routines.

While 100 percent whey protein should not contain any gluten, many protein powders are mixed with additional ingredients, increasing the chances that some form of gluten is in the substance.

If you’re working on building muscle, purchase a convenient protein shaker bottle for well-blended drinks and then seek out powders that are guaranteed to be gluten-free.

According to Beyond Celiac, formerly known as the National Foundation for Celiac Awareness, any whey product that is labeled as “whey concentrate,” “whey isolate” or “whey hydrolysate” is safe for consumption.

However, because protein powders are not monitored by the FDA, some companies may advertise products as being nothing but whey powder when in fact it actually contains other ingredients.

This is why checking ingredients labels thoroughly is essential when on a gluten-free diet.

Create a Workout to Meet Your Fitness Goals

Building lean muscle is all about the right combination of healthy eating and regular exercise.

Once you’ve mastered your gluten-free diet to ensure your body is receiving the correct nutrients without exposing yourself to gluten-laden products, you need to devise a workout routine.

First, determine which areas of your body you’re hoping to focus on. Do you want to gain strength in your arms and back, or are you trying to build your core?

Your overall fitness goals will determine which types of workouts you should try.

Cardio is important for staying lean while weight training is appropriate for bodybuilding.

5 Best Muscle Building Exercises for

men Over 40

It’s 100% possible to build muscle - at any age - with the proper methods.

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Eat Nutritious Snacks Throughout the Day

As discussed, keeping track of your daily nutrient intake is vital when on a gluten-free diet. Anyone working on their physical fitness, regardless of diet, should be providing their body with nutritious energy sources throughout the day.

Protein shakes are one great source of fuel during the day. They can help rebuild muscle and keep you satiated without packing on too many calories.

But, there are plenty of other healthy, gluten-free snacks you can consume for sustenance throughout the day.

Various types of nuts contain high levels of protein as well as fiber and beneficial fats that will energize you and provide you with essential vitamins you may be missing.

Author Bio: A former 3-year starter in the NFL for the Cowboys, Colts & Broncos, Chris Gronkowski is now the CEO of Ice Shaker. Ice Shaker has been featured on ABC's Shark Tank, Good Morning America, HLN morning express, Forbes and others. Chris is the middle of the 5 Gronkowski brothers and has started writing about his athletic and entrepreneurial experiences.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on gaining muscle on a gluten free diet.

But the truth is that a holistic approach to health does make sense and it can really help to improve your overall health and fitness. No woowoo about it.

The simple fact is that adopting a holistic approach to health can actually be beneficial. There are many elements of the holistic approach that can be applied to your everyday life to improve it.

What Is Holistic Health?

Traditional medicine looks at what is wrong with you and tells you how to physically cure it.

For example, if you're 50lbs overweight, modern medicine will dictate a calorie restrictive diet, exercise and sometimes even surgery. With traditional pharmacology, a doctor may prescribe a statin for high cholesterol, or opiates to deal with pain, whereas a holistic doctor would evaluate your diet and mental well-being.

The holistic approach to health accepts that traditional medicine offers practical options, but also looks for the root cause of the condition by examining your entire life.

In short, holistic health is recognition that your physical, mental and spiritual well-being are all connected.

There is a huge array of different approaches, from healing crystals to deep meditation or even energy therapies. Not all of these are practical options for your everyday life.

But the concept of looking after your body and mind simultaneously is proven to create positive results.

When you stop to consider this you’ll start to realize it all makes sense.

A person who is overweight and knows it may feel that they are physically unable to shift the weight. But, if you are mentally prepared to lose weight you will have a much greater chance of losing that weight.

Foundations of a Healthy Lifestyle

If you’re looking to lose weight then a holistic approach to health will tell you that you need to adopt a healthy lifestyle in order to look after your body; prevention is always better than cure.

In fact, in many ways, the holistic approach reflects the standard approach to weight loss. The following simple steps will improve your overall health now and in the future:

Step 1 – Prepare Your Mind

Staying positing is a huge step in almost any battle. Your perception is one of the very few things you can control.

Learn to grapple with negative thoughts and push them away.

According to expert Lisa R. Yanek, M.P.H. at John Hopkins,  people with a family history of heart disease were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years, so long as they maintained a positive mindset.

If you want to achieve a goal you need to believe that you are capable of achieving that goal. In terms of weight loss, you may even be able to gain inspiration by joining FF30X.

FF30X will give you support in your goals and the inspiration you need.

Step 2 – Get Some Sleep

Scientists are only just starting to realize what the holistic approach to health has known for years; sleep is an essential part of a healthy lifestyle.

When you sleep, your hormones balance and your body uses the time to heal and repair itself.

You need to get between 6 and 8 hours every night; adjust your schedule now to include this.

Step 3 – Maintain a Healthy Diet

There are hundreds of diets available to help you lose weight.

However, you shouldn’t be looking at these diets as weight loss tools.

Instead, take a look at what you currently eat and consider how you can improve the quality f your diet.

It is important to eat plenty of green vegetables, but protein and carbohydrates are also an important part of your daily requirements. Balancing your food will help you to lose weight as you’ll be looking after your body.

The holistic approach to health is effectively saying ‘consider what you are putting into your body because it affects what you are capable of doing’.

An easy way to start improving your eating habits is to adopt the perfect plate method.

Step 4 – Stay Active

Of course, exercise is an essential step towards weight loss.

But regular exercise does so much more. It improves circulation, keeps your body mobile, and maximizes the delivery of oxygen to all of your organs and cells.

Staying active helps your body to be in the best possible condition; reducing the possibility of disease and giving you more energy.

If you’re not currently exercising then start small. Book a 30-minute slot in your schedule every day and start with a little light exercise.

You can always build up to something more significant over time.

Step 5 – Set Goals & Think Positively

Finally, it is important to consider what you want from life and set realistic goals.

This can be something as simple as losing weight or an intention to build your own global enterprise.

Whatever the goal, break it down into small achievable goals and focus on those first.

For example, losing 50lbs is a big goal; but break it down into losing 1lb a week and you’ll find that this is relatively easy to manage.

Within a year you’ll have achieved your goal and found the new you!

Mental Wellness and Health

While you’re following these steps it is essential that you don’t underestimate the power that your mental wellness has on your health and your ability to achieve your goals.

Mental wellness is perhaps the most important part of the holistic approach to health.

If you have feelings of depression or a lack of belief in your own abilities you’ll struggle to reach your goals. This can create a circle which is hard to break.

You can improve your mental wellness by reminding yourself every day of things that you have achieved.

You can also join the FF30X to get the support you need to believe that you can achieve your next goal; whether it’s weight loss or writing a book (or both).

If you feel positive about the future then you’re taking care of your mental health and are more likely to achieve your goals.

Summing Up The Holistic Approach To Health

There are still those who believe that the holistic approach to health has no place in modern medicine. But, the simple fact is that you need to take care of your mind, body, and soul in order to be at your physical and mental best.

Only then can you deal with all the challenges that life sends you and emerge the victor.

That’s what we’re here to help you achieve; join FF30X today to start finding you that you want to be!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on holistic approach to health.

Focusing on eating healthy foods (instead of harboring on the foods you’re not supposed to have) makes it easier to avoid junk food cravings.

Once you have a good idea about which weight loss foods for men are the best, you can easily create your own daily meal plans and menus using a few simple tips and tricks.

Make a Weight Loss Commitment

Before you begin a weight loss program, choose a body weight goal and make a commitment to it.

Aim to for an initial weight loss goal of dropping 5 to 10% of your starting body weight to lower chronic disease risks. You can always lose more weight after that if you'd like.

Losing 1 to 2 pounds per week is a safe, effective rate that yields long-term success.

To achieve this goal, reduce your usual daily energy intake by 500 to 1,000 calories per day. For example, if you normally eat 2,500 calories, consume 1,500 to 2,000 calories instead.

Know that safe weight loss takes time — it may take you about 6 months (or longer) to safely and effectively drop 50 pounds if your goal is shedding 2 pounds per week.

For many men, eating 1,500 to 1,800 calories per day is often an effective weight loss strategy, says the National Heart, Lung, and Blood Institute (NHLBI). Choosing the right weight loss foods for men helps you stick within this daily calorie allotment — without feeling hungry.

Build Your Own Meal Plan

Figuring out how to build meal plans and menus is invaluable when you want to shed pounds and keep lost weight off for good. Once you have a plan and meal/snack schedule in place, it’s easy to plug healthy foods into your plan.

• • Divide Your Plate

One of the simplest ways to plan meals is to divide your plate into four sections.

Two-fourths (one-half) of your plate should contain non-starchy veggies (you can mix in some fruits too).

One-fourth of your plate should contain nutritious protein foods, and the other fourth of your plate should have healthy starches — such as sweet potatoes, brown rice, squash, or quinoa.

Add in low-fat dairy foods or dairy alternatives (protein-fortified almond milk, soy yogurt, or a plant-based protein shake, for example). Don’t forget to include healthy fats, such as oils, nuts, and avocados.

• • Count Calories

While you don’t have to count calories to successfully drop weight, doing so can definitely be helpful.

Use an online calorie-counting tool, such as the U.S. Department of Agriculture (USDA) Food Tracker to get a good idea about whether or not you’re sticking within your recommended daily weight loss calorie allotment.

You can also write down what you eat in a food journal, and add up your calories later.

• • Use A Meal Plan

We put together an amazing and effective meal plan to make things simple and easy!

>> Click Here to Download Your Free Meal Plan <<

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

If you're stuck planning out your meals, follow the perfect plate ratios and prepare your meals beforehand. You're much more likely to eat good food if all you have to do is pull it out of the fridge and warm it up.

A 1-ounce portion of the protein includes 1 ounce of lean meat, poultry, or fish, 1 egg, 1/4 cup tofu, or 1/4 cup of dried peas or beans.

A 1-ounce portion of grains consists of 1/2 cup of cooked brown or wild rice, quinoa, whole-grain pasta, oatmeal, or other cooked whole grains.

One teaspoon of oils equals 1 teaspoon of olive oil, 1/6 of an avocado, eight large olives, 1 1/2 teaspoons of peanut butter, or 1/3 ounce of nuts or seeds.

• • Count Macronutrients

Low-carb dieting is often an effective weight loss strategy, but be sure you're getting in at least 130 grams of carbs (which is the carb recommended dietary allowance) to maximize energy so you can be more physically active throughout the day.

Aim to get about 15 to 20 % of your calories from healthy fats, 30 to 35 % from carbs, and 45 to 50 % of your calories from healthy proteins. Protein and carbs each contain 4 calories per gram, and fat provides 9 calories in each gram. Carbs are in fruit, vegetables (including legumes), grains, milk products, nuts, and seeds.

So if you're eating 1,600 calories a day, aim for 25 to 35 grams of healthy fats, 120 to 140 grams of carbs, and 180 to 200 grams of protein.

Check food labels, use the USDA's Food Tracker tool, or find a calorie-counting app that tracks total calories and macronutrients.

• • Consider Meal Replacement Shakes

Using meal replacement nutritional shakes is a convenient way to help you cut calories for weight loss. Simply replace one or two meals with a nutrient-rich shake as a way to meet nutritional needs, without worrying about detailed meal plans.

Check the label of your shake to determine the calorie, protein, carb, and fat content — or create your shake using protein powder.

Nutritious Weight Loss Foods for Men

Now that you know how to use meal plans and divide your plate into veggies, protein foods, and starches, it’s time to start filling up your plate with nutritious foods.

Avoid fried foods, alcoholic drinks, processed meats, fatty cuts of red meat, sugary drinks, diet drinks, and sweet treats. Choose a variety of your favorite healthy foods at each meal and snack.

Healthy Proteins
You have numerous options when it comes to picking healthy, protein-rich weight loss foods for men. A list of nutritious proteins with corresponding nutrition information is as follows:

Nutritious Starches
Starches are high-carbohydrates foods; nutritious starches include non-processed whole foods rich in fiber, vitamins, and minerals. Dried beans and peas are examples of protein-rich starches.

Examples of healthy starches and corresponding nutritional information include:

Non-Starchy Veggies
Starchy veggies are included in the starches portion of your plate. However, non-starchy veggies are generally lower in calories — and some of the most beneficial weight loss foods for men. These veggies often contain 5 grams of carbs (or less) per 1-cup portion and almost no dietary fat.

Examples of some non-starchy veggies to include in each plate are:

Healthy Fats
While fats aren't low-calorie foods, your body needs nutritious fats daily to function properly, stay healthy, and curb cravings for sugary treats and other unhealthy carbs.

Food that contains the healthiest fat are typically among the best weight loss foods for men.

Choose from the following list of healthy high-fat weight loss foods for men:

Calcium-Rich Foods
Calcium-rich foods are often dairy foods (or dairy equivalents) that are good for your bones — and excellent sources of protein. A 2016 study published in the journal Nutrients found that adding dairy foods to reduced-calorie weight loss plans contributes to greater weight and fat loss, while helping to maintain lean body mass.

Nutritious, calcium-rich weight loss foods for men include:

Sample Menu

When choosing the healthiest weight loss foods for men, a sample menu might look like:

Meal #1: an egg white, veggie, and cheese omelet — plus oatmeal with sliced almonds sprinkled on top

Meal #2 or snack: Greek yogurt with blueberries, strawberries, and chia seeds

Meal #3: grilled chicken breast over a bed of leafy greens, tomatoes, and cucumbers with Italian dressing — plus a side of quinoa mixed with black beans

Meal #4 or snack: a protein shake made with protein powder, almond butter or peanut butter, and a banana

Meal #5: grilled salmon or shrimp, asparagus or green beans, avocado slices, and brown or wild rice cooked in olive oil

Meal #6 or snack (optional): veggie sticks (celery, carrots, or cucumbers) dipped in hummus with a side of black olives

Beginning Your Weight Loss Journey

Choosing the best weight loss foods for men is just one important component of successful weight loss. Regular exercise and other healthy lifestyle choices are equally beneficial.

Aim to become physically active all throughout the day, and get in at least 30 minutes of planned exercise.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

When you’re ready to try a free one-day meal plan to get you headed in the right direction, give Fit Father Project’s program a try! Fit Father Project also offers a free 24-minute workout and options for ongoing coaching support. Your goal weight is within reach. You can do it!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss foods for men.

Why It's Difficult to Stick to a Diet

There numerous reasons it's difficult to stick to a diet long term, which is why you should stop trying to stick to a diet. Lots of weight loss plans are fads, meaning these diets nix essential nutrients and are designed for rapid short-term weight loss, not a well-balanced way of eating you can follow indefinitely.

Fad diets often encourage you to drastically cut calories or carbs — leaving you feeling hungry, too tired to exercise, mentally fatigued, nauseous, or with frequent headaches. When you’re not feeling energized, it’s difficult to burn the number of calories needed to reach your goal weight and maintain lean muscle mass.

Other weight loss diets are simply too difficult for people with busy schedules to follow. These diets have you counting calories, tracking grams of carbs, protein and fat, measuring food, or trying to figure out complicated meal plans. While diets like this may work well when followed properly, many dieters end up giving up due to the difficulty level and time commitment required.

How to Stick to a Diet — Additional Tips and Tricks

Healthy eating doesn’t have to be a daunting task, as it’s possible to stick to a diet without unpleasant side effects or high frustration levels. Try following these few simple tips and tricks:

Choose a Long-Term Eating Plan

Choose a healthy eating plan you can stick with long term that doesn’t drastically cut certain nutrients or calories. Steer clear of diets containing less than 1,000 calories a day (unless you’re supervised by a medical professional). Make sure your healthy eating plan contains a good mix of fruits, veggies, healthy proteins, nutritious fats, and fiber-rich grains.

Prioritize Sleep

One simple weight loss strategy you may not have thought much about, is getting the right amount of sleep each night. Insufficient sleep causes the body to retain more fat and lose muscle mass, compared with getting adequate sleep (7 to 9 hours per night). One study published in 2012 in CMAJ found that people who slept 8.5 hours per night lost more body fat and maintained more lean muscle than study subjects who slept just 5.5 hours each night.

Researchers who conducted the CMAJ study say getting too little sleep increases certain hormones that cause hunger and fat retention. So prioritizing sleep, despite hectic and busy work schedules, appears to be more important than you think when it comes to weight loss, healthy weight management, and maintaining (or gaining) lean muscle mass.

Work Out Most Days

Exercising daily makes it easier to expend the number of calories needed to maintain a healthy weight, and keep your body fat low. Aim to complete at least 30 minutes daily of cardiovascular exercise (walking uphill, jogging, biking, swimming, stair climbing, rowing or using an elliptical machine) to keep your heart healthy and shed excess body fat. Pair cardiovascular exercise with weight training routines customized for your individualized goals — or complete functional fitness training workouts that combine cardiovascular exercise with resistance training for optimal fat burning.

Steer Clear of Chronic Stress

As much as you try to avoid stressful situations, stress simply can’t be avoided in some cases. However, chronic (long-term) stress can take a toll on your waistline. Harvard Medical School says long-term stress boosts cortisol levels, which increases appetite and your risk for overeating. Often times emotional distress leads to an increased intake of high-calorie items — such as sugar, fat or both. Try to eliminate chronic stressors in your life, and take time for yourself to avoid unwanted weight gain. Go for a walk, take a nap, get a massage, do yoga, or complete other stress-relieving workouts when anxiety is getting the best of you.

Nix Alcohol

When stress levels soar, drinking alcohol isn’t the way to cope if maintaining a healthy weight is your goal. Many alcoholic drinks are packed with sugar and empty calories that go straight to your waistline. Drinking is a risk factor for obesity, as alcohol contains 7 calories per gram. In comparison, carbohydrates and protein each provide just 4 calories per gram, and fat contains 9 calories per gram.

If boosting your risk for weight gain isn’t enough of a reason to nix alcohol, new research shows alcohol increases your risk for cancer. One 2017 study says there's strong evidence linking alcohol with larynx, oropharynx, esophagus, colon, liver, breast and rectum cancers. So while drinking in moderation is certainly better than heavy drinking when it comes to maintaining a healthy weight and reducing cancer risks, the Dietary Guidelines for Americans 2020 say if you don’t drink alcohol, avoid starting for any reason.

Rewards don't have to involve food

While it might be tempting to reward yourself with junk food or alcoholic drinks after a tough workout, long day at the office, or stressful situation — don’t fall into that trap. Rewarding with food can be comforting, but is a tough habit to break and takes a toll on your waistline. Choose rewards not related to food (or alcohol) instead — such as a massage, an outdoor hike, new clothes, or a trip to the beach.

Diet Food Alternatives

You will likely not to stick to a diet if you're following quick-fix techniques that aren’t designed for long term success, focus on a few simple healthy eating strategies. Choose a variety of healthy diet food alternatives, especially whole foods packed with nutrients. Again, don't just try to stick to a diet. Change your perspective.

Prioritize Water

Even if you’re not trying to shed pounds, drinking plenty of water on a daily basis (in place of sugary drinks) is crucial. One 2015 review published in the European Journal of Nutrition found that 16 to 28 percent of adults are chronically dehydrated, and that low water intakes may be linked with higher chronic disease risks and lower cognitive performance.

When it comes to weight loss, drinking water before meals appears to be an effective strategy. A 2015 study published in Obesity found that drinking 2 cups of water before meals helped study participants lose more weight than study subjects who didn’t preload with water before mealtime.

If you find that drinking plain water is difficult, try adding ice to it or flavoring water with chunks of fruit (such as lemon, strawberry, melon or lime slices). Other very low-calorie drinks (containing 5 calories or less per servings) that can be used as water alternatives include black coffee and unsweetened tea.

Focus on Protein

Getting plenty of protein in your diet daily helps you burn extra calories, feel full for long time periods, maintain or build lean muscle mass (even when you’re losing weight), and lower your risk for chronic diseases, says a 2015 review published in The American Journal of Clinical Nutrition. Authors of this review say eating at least 25 to 30 grams of protein per meal is what it takes to reap protein’s health benefits.

By focusing on protein you already have an advantage when it comes to shedding pounds, shredding body fat, and maintaining lean muscle mass. Protein-rich foods that are healthy options include grilled chicken, turkey, fish, lean pork, seafood, eggs, low-fat dairy foods, protein powders, legumes (dried beans and peas), nuts and seeds.

Boost Fruits and Veggies

Rich in fiber, vitamins and minerals, fruits and veggies generally aren’t high-calorie foods — but they’ll fill you up and maximize your energy levels nonetheless. The U.S. Department of Agriculture recommends filling half your plate with fruits and veggies at meal time (slightly more veggies than fruit). Choose a variety of fruits and non-starchy vegetables — such as broccoli, cauliflower, zucchini, tomatoes, leafy greens, cucumbers, mushrooms, asparagus, green beans, bell peppers, and onions– during meals to maintain a healthy weight, and look and feel your best.

Be Selective with Starches

Starches (carbohydrates) have a bad reputation among many fad dieters. But the truth is carbs are your body’s main source of energy and can be included in healthy meal plans when you choose the right starches. Pick slow-burning carbs — such as brown rice, quinoa, Ezekiel Bread, whole-grain pasta, or sweet potatoes with the skin. Slow-burning carbohydrates are rich in fiber, take longer to digest, keep you full longer, and often provide more protein than refined carbohydrates (such as white bread and white rice). Steer clear of carbs from sugary drinks and baked goods when you need to shred fat for summer.

Add in Healthy Fats

Choosing healthy fats means adding in nuts, seeds, nut butters, oils (including fish oil for better brain health), avocados and olives to go with the rest of your heart-healthy meal. Doing so helps boost satiety at mealtime, making it easier to say no to tempting sweets and other added sugars. Healthy fats also lower your risk for chronic diseases, such as high cholesterol and heart disease. Aim to choose a healthy fat at each meal.

Forming Healthy Eating Habits

Healthy eating for life doesn’t happen overnight. But following a few simple tips and tricks will get you headed in the right direction and stick to a diet long term.

Get More Sleep

Sleep cannot be stressed enough. Getting enough sleep means you’ll have the energy to power through tough workouts, and you’ll keep appetite hormone levels in check to avoid overeating. Go to bed at the same time each night, and aim for at least 7 hours of sleep. Rest in a quiet, dark room and set your bedroom temperature between 60 and 67 degrees Fahrenheit for optimal sleep, suggests the National Sleep Foundation.

Write Down What You Eat

You don’t have to count calories to keep an effective food dairy and achieve your ideal body weight. However, writing down what you eat is an excellent way to keep calorie intakes in check, especially when following specific healthy eating plans.

One 2011 review published in the Journal of the American Dietetic Association found that self-monitoring (writing down what you eat and weighing yourself) is associated with weight loss. Penn State Extension says people who record what they eat lose twice as much weight as those who don’t. When you’re tracking food intake (in a paper food diary or electronically), you’re more likely to make nutritious food choices.

Find an Accountability Coach or Partner

Finding someone to help you stay accountable boosts your chance of sticking with healthy lifestyle choices long term. Use a health coach, or talk with a spouse or friend who keeps you accountable for staying on track with your diet. Long distance health coaching sessions are an effective way to improve blood pressure and get rid of excess body weight, says one 2017 study.

Eat at Home

While eating out once and awhile is generally okay, it’s tough to know exactly what’s in restaurant foods — where hidden ingredients and calories may lurk. That’s why cooking at home, where you know exactly what you're getting, is often an effective way to maintain a healthy weight. Choose non-processed healthy protein foods (such as salmon or grilled chicken breast), plenty of veggies, and whole grains cooked in oil. Season your foods with herbs whenever possible. Round out your meal with water, black coffee or unsweetened tea!

Find a Plan

Following a healthy eating plan that’s spelled out clearly for you is an excellent way to achieve or maintain a healthy weight. Choose a plan that takes the guesswork out of dieting, tells you exactly what to eat, and provides you with daily workouts. FF30X is a plan specifically designed for men over 40 — and includes meal plans, shopping lists, workouts, and accountability coaches to keep you on track.

Getting Started

The best way to stick to a diet and get started with long-term healthy eating habits, is to choose a plan specifically designed for your individualized needs. Sign up for a free 1-day meal plan to get the ball rolling, without investing time or money. You’ll be amazed at the simplicity of this plan, and the results you’ll experience. Getting started means beginning the process of a healthier version of you, and achieving the body and energy levels you’ve dreamed of!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting healthy.

Here at the Fit Father Project, our team of doctors, trainers and nutritionists have developed healthy eating programs and fat burning workouts that have helped thousands of men, just like you, lose weight for good.

Using the principles I outline for you below, you'll be able to get started on a weight loss journey that will teach you how to lose 30 pounds and get in the best shape you've been in for years. Read on, and watch the video below, to get started.

If you are wondering how many carbs are in a low carb diet, you may be looking at carbohydrates in the wrong way. The subject is not quite so simple.

Carbohydrates are an extremely beneficial food source, provided you know and adhere to the science and rules of eating them.

Carbohydrates are in many different types of food. But not all carbohydrates are equal! They can be sugar based, starch or fiber.

When you consume carbohydrates in your diet they are broken down into sugar which then enters the bloodstream and triggers the release of insulin.

Insulin carries the sugar around the body to power your muscles.

The real issue is the type of carbs you eat. Some digest quickly and flood your system. Your body can burn all of them and stores them as fat, which encourages weight gain.

Other carbs release slowly, which delays hunger and provides energy for longer periods.

This is why it is essential to join our Fit Father Program and get great advice on the right foods to eat. You can even try our old school muscle program to build muscle and burn fat.

From eroding your teeth to leading to diabetes, to contributing to depression and anxiety, sugar is nothing but empty calories that causes major problems.

Now, before you think we're the bearers of some seriously bitter news, know that we have a plan; a non-sugary but still delicious plan (yes, that's possible).

Read on to find out how you can eliminate sugar and its harsh side effects and instead, opt for a diet full of nutrients that will energize your mind and body.

What is a Superfood?

The term superfood can be both problematic and useful, depending on the context it's used. A great deal of scientific literature claims the word “superfood” is nothing more than a misleading marketing term. But that hasn't stopped the media from pushing the trendy topic.

What gives? Usually the media falls lockstep with scientists, gleefully telling us how wrong we were about the latest fad diet. With superfoods however, it seems the media (especially health related media) are totally content with furthering the trend and ignoring the scientists that oppose it.

The issue largely surrounds the subjective nature of the term. Superfood is a colloquial word that is ambiguously defined.

Typically, the foods that are given the label superfood are nothing more than healthy foods loaded with nutrients. Science and governments are concerned the term will be misused in marketing practices, but the media realizes the foods they’re pushing are genuinely healthy foods.

It is somewhat easy to side with the media’s infatuation of the subject. Superfoods are branded as such because of their incredible health benefits. These benefits include everything from mood enhancement, to lowering cholesterol, or even reducing the risk of heart disease and cancer.

If the goal is to get more people to eat healthier, superfoods can definitely be useful. As with most nutritional subjects, we have to do some research to know for ourselves. That bag of deep fried sweet potatoes does not qualify as a superfood just because the package contains the giant letters “SUPERFOOD!”

What are the Best Superfoods for Men?

Our body needs certain vitamins and nutrients to function correctly. The modern diet has largely ignored these nutrients in exchange for a longer shelf life and improved cost efficiency. Because of this deficiency, it is vitally important that we take our own personal diet into consideration.

The best superfoods for men are not much different than than the best superfoods for women. But there are a few things to consider:

• How much fuel do you need? (Most men need at least 2500 calories)
• How diverse and well rounded is your diet?
• How much protein do you need?

If you live on an almond farm for instance, it may not be beneficial to view almonds as as a superfood. Eating large amounts of almonds day in and day out would increase your waist line in a hurry. But if you’re looking for a great snack to eat on your way to work, a handful of almonds is definitely a super choice.

Best Superfoods for Men
#10 Almonds
546 Calories per cup
393 Calories from fat
20.6 Grams of carbohydrates
11.6 Grams of fiber
20.2 Grams of protein

Almonds make the list because of their snack-ability. Almonds are a well rounded food that can be used as quick supplement, or a complete meal replacement (for road trips and such.) They are dense in calories, fat, carbs, protein, and nutrients. The next time you find yourself searching for a quick salty snack, put down the Combos and grab a small bag of almonds.

Best Superfoods for Men
#9 Kale
33 Calories per cup
3.9 Calories from fat
.5 Grams of fat
6.7 Grams of carbohydrates
1.3 Grams of fiber
2.2 Grams of protein

Kale is not for everyone, but any leafy green works. Kale just happens to have some of the better numbers when it comes to nutritional information. A heaping handful of steamed kale with lemon juice makes a great pallet cleanser for a steak.

Best Superfoods for Men
#8 Venison
(93 Gram patty cooked, ground deer meat)
174 Calories
69 Calories from fat
7.6 Grams of fat
24.6 Grams of protein 

As with kale and leafy greens, almost any lean red meat is comparable to venison, but wild game is especially a superfood. Red meats contain a large amount of high value protein, in addition to vitamin B12, niacin, vitamin B6, iron, zinc, and phosphorus. The lean nature of venison makes it a great source for these nutrients.

Best Superfoods for Men
#7 Turkey
(1 cup roasted meat)
210 Calories
33.2 Calories from fat
3.7 Grams of fat
41.4 Grams of protein

Turkey is a great source of Protein, Selenium, Niacin, Vitamin B6, Phosphorus and Zinc. All poultry can be implemented into a healthy diet, so long as it’s not battered and deep fried. Turkey is more lean than than chicken, which makes it the better choice. It also has a better fat profile, lower cholesterol, and more protein than most red meats. Other great poultry meats include ostrich, emu, and duck.

Best Superfoods for Men
#6 Salmon
(1/2 filet, 198g, of raw, wild caught Atlantic salmon)
281 Calories
113 Calories from fat
12.6 Grams of fat
39.3 Grams of protein

Virtually all fish and seafood have an impressive number of nutrients, but salmon takes the cake. Salmon is rich in Omega-3 Fatty Acids, it’s a great source of protein, it's high in B Vitamins, and loaded with potassium and selenium. Farmed salmon is considered just as healthy as wild caught, but not every farm adheres to the same standards. It’s important to keep the source in mind when choosing any meat, but water dwelling animals tend to have more problems and may require a deeper amount of research. The best way to avoid any questions – just go fishing. 😉

Best Superfoods for Men
#5 Blueberries
84 Calories per cup
4.1 Calories from fat
.5 Grams of fat
21.4 Grams of carbohydrates
1.1 Grams of protein

Blueberries are one of the most nutritional fruits available. This low calorie superfood is not only delicious, but loaded with antioxidants and nutrients. Antioxidants prohibit and prevent the oxidation of molecules, which limits the amount of free radicals in the body. Free radicals cause all sorts of damage in our body. Blueberries have even more antioxidants than cranberries, raspberries, strawberries, or blackberries, which make it a great choice for desert or a snack.

Best Superfoods for Men
#4 Sweet Potatoes
(One medium 114g, baked in skin with salt)
105 Calories
1.5 Calories from fat
.2 Grams of fat
24.4 Grams of carbohydrates
2.3 Grams of protein 

Sweet potatoes are an excellent source of beta-carotene, vitamin C, manganese, copper, vitamin B6. They’re also a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes are a nutritious, filling, and delicious staple food that has its place in everyone’s diet.

Best Superfoods for Men
#3 Dark Chocolate
(101 grams of 70-85% cacao)
605 Calories
388 Calories from fat
43.1 Grams of fat
46.3 Grams of carbohydrates
7.9 Grams of protein

Dark chocolate is an amazing and delicious treat that's full of antioxidants, flavanols, vitamins, and nutrients. According to one study, there may be link between the consumption of dark chocolate and a lower BMI. Studies have also found that dark chocolate may improve eye health and cognitive abilities. As if we needed an excuse to eat dark chocolate.

Best Superfoods for Men
#2 Avocados
(1 cup, 150g)
240 Calories
184 Calories from fat
22 Grams of fat
12.8 Grams of Carbohydrates
3 Grams of protein

Avocados are an incredibly nutritious food. They are loaded with healthy monounsaturated fat (oleic acid), which is an ideal fuel source for the human body. They also have tons of vitamins and nutrients. They have a moderate amount of protein, more potassium than bananas, and 1/3 of the recommended amount of daily fiber intake. If you’re not eating avocados, you’re seriously missing out.

Best Superfoods for Men
#1 Eggs
(1 large hard boiled)
211 Calories
130 Calories from fat
14.4 Grams of fat
1.5 Grams of carbohydrates
17.1 Grams of protein

The chicken egg has been a part of our diet since the dawn of civilization, and there is a fantastic reason for it. Eggs are like manna from heaven. They contain a diverse range of vitamins and nutrients. They’re one of the best possible sources of low calorie, high quality proteins available. Eggs raise our body's good cholesterol levels, and contain important rare micronutrients like choline. Eggs really are one of the best superfoods a man can eat.

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Summarizing Superfoods

We can largely ignore the warnings from experts that claim the term superfoods as malicious marketing. It’s obvious that some foods are just healthier than others. With that said, it’s important to remember that every category of food has it’s own superfood. Just because dark chocolate and almonds are on this list, does not mean you should replace baby carrots with chocolate covered almonds.

The foods listed here were chosen based on a number of factors, but mostly from a random, western diet viewpoint. It’s still important to be skeptical of any processed food claiming to be a superfood, but superfoods definitely do exist. Exactly pinpointing the criteria may be difficult, but the foods listed here are some of the best foods available on the planet.

If you have already tried our one day meal plan, maybe it’s time you consider joining up for FF30X. You’ll not only gain access to our knowledge vault, but you'll also get the proper planning, coaching, and accountability necessary to achieve your fitness goals. Join thousands of others who took the challenge and transformed their bodies. It really is a life changing experience.

But for anyone on a diet, Easter can be filled with chocolate and sugary booby traps.

After all, what's an egg hunt without jelly beans? Or an Easter brunch without sugar-filled mimosas?

Read on to find healthy Easter recipes that will surprise your tail off!

Share them with your family and friends, and try them all to see which  one is your favorite.

Healthy Easter Recipes: Brunch

There's no way to avoid waking up early, when the kids are dying to find hidden Easter eggs on a beautiful spring day.

So don't start grumbling with your early call time — start the celebrating off early with a healthy Easter brunch!

The first thing you'll need are these photogenic, beautiful, and zany carrot juice mimosas!

Made of one part sparking wine and one part carrot juice, they couldn't be easier to make.

Carrot juice is naturally sweet and contains a high amount of antioxidants. With perky carrot stems sticking out of the top, this will surely get you in the mood for the day.

Once all the kiddos have found the hidden eggs. and you've got a nice buzz from the carrot mimosas, pop inside to graze on a light Easter brunch of egg, asparagus and prosciutto.

By steering clear of the sugary brunch staples like French toast or loaded pancakes, you're giving your body a base of good cholesterol and protein to keep you going throughout the day.

While the salad looks beautiful, it's really not difficult to make.

The prep time is just 30 minutes, which includes boiling the eggs and asparagus, and decorating the plate.

Healthy Easter Recipes: Treats

Of course, there are the obligatory Easter treats that everyone looks forward to from year to year.

It's important to celebrate Easter with sweet traditions, but even more important to put your own healthy spin on it!

Take this beautiful blueberry and pomegranate bark, for example.

These frozen bars are perfect for entertaining because they look so presentable but are deceptively easy to make!

Not to mention, the Greek yogurt base is filled with protein, the blueberries are filled with antioxidants, and the pomegranates are packed with immune boosters.

This next treat would definitely be the favorite of our beloved Easter bunny.

Strawberries dipped in Greek yogurt that look like carrots — what could be more delicious?

Kids will love these cute treats, while their parents will love the fact that this two-ingredient treat is actually good for them.

Healthy Easter Recipes: Dinner

After you and the kids have been munching throughout the day, it's important to use healthy Easter recipes for a balanced dinner.

This salmon recipe with cucumber-radish relish is a light but delicious main course.

Salmon offers a host of health benefits: from omega-3 fatty acids, to protein, to B vitamins.

The cucumber-radish relish gives this dish a little extra pizazz for entertaining guests.

With a side dish like parsley and thyme roasted carrots, your Easter dinner is sure to please.

Substituting olive oil in the carrot recipe instead of butter makes sure that you're not using any unneeded fats in your cooking.

Healthy Eating for Holidays and Beyond

Healthy eating is definitely the most difficult around the holidays.

Many of the holiday traditions people have revolve around food, and it can be difficult to change them.

If you are in a family that really loves their foodie traditions around the holidays, it might be a good idea to start slow with healthy changes.

Even replacing one bad snack with a healthy one is a step in the right direction!

Learn more about healthy eating on the daily by checking out our free 1-day meal plan.

Remember, every day is a new day and you can start a healthy lifestyle whenever you want to!

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.