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What Is The Easiest Diet For Men To Lose Weight?


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

Easiest Diet
Losing weight is easy in principle. Simply eat fewer calories than your body needs. Yet, despite this being such an easy concept to grasp, the number of obese men in the US continues to grow.

easiest dietIf you’re someone who has struggled to lose weight or keep it off, then you’re going to want to discover the easiest diet and how you can transform your life by losing the weight and keeping it off.

It is possible! All you need is to adapt your approach. The most effective tool really is the easiest diet!

Let’s take a look together at what the easiest diets involve, why complicated diets aren’t a viable option, and what else you should be doing.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Why Complicated Diets Don’t Work

Take a quick look at the maintenance calculator and you’ll probably discover you need approximately 2500 calories a day, the same as the average man. Drop 500 calories a day and you can expect to lose between 2-3 pounds a week.

cupcake with calories - easiest dietAlthough this seems straightforward you’ll need to start counting calories to ensure you eat fewer than you should.

‘Experts’ will then start to talk about nutrition, some argue that carbs need to go in order to lose weight, others state that fasting and eating whatever you like is the magic cure.

This has led to hundreds of diets which are needlessly complicated. When you have a diet dictating your every meal you’re going to find it hard to stick to it.

In short, the more complicated the diet, the harder it will be to maintain over the long term.

The result will be inadequate weight loss or simply giving up on the diet and watching the weight start to go back on.

Adopting The Straightforward Approach

Thankfully, you don’t have to make it complicated! Use the following tips and you’ll have the easiest diet on the planet. But, more importantly, it’s a diet you can stick to because it’s simple, it can be incorporated into your everyday routines and become part of your lifestyle.

whole roasted chicken - easiest dietEating fewer calories than your body needs is a good approach to losing weight. But, it’s also a good idea to focus on eating the right sorts of food. It’s time to discover the power of whole foods!

Whole foods are just foods that have not been processed. Processed foods will have added sugars, chemicals, and even salt. These will encourage weight gain and may even affect your overall health.

Great examples of whole foods include whole grains, oatmeal, legumes, and fruits.

The easiest diet is one that slowly adjusts the types of food you eat but still makes food enjoyable. You can do this with whole foods.

Combining it with the perfect plate approach to food and reducing your plate size will ensure you’re not over-eating without having to actually count your calories.

The idea is to continue enjoying your food. If you’re not sure what you should be eating then it’s worth taking a look at this 1-day meal plan for inspiration!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Eat More Of These

weight loss breakfast - easiest dietThe trick to successfully adopting any change in diet or lifestyle is to do it slowly, this will help it to become a habit. Once you’ve developed habits, you’re much less likely to break your new eating style.

To help, you can include any or all of the following in your diet:

  • Whole eggs
  • Leafy greens
  • Tuna
  • Lean chicken or beef
  • Cruciferous vegetables
  • Salmon
  • Beans
  • Legumes
  • Sweet Potatoes
  • Chickpeas
  • Seeds
  • Oats
  • Almonds
  • Berries

Avoid These Foods

fast food choices - friesOn the other hand, the following foods are not likely to help your weight loss journey. It’s time to eliminate them from your diet. This may seem tough at first but you’ll quickly adapt to life without them.

  • French fries
  • Potato chips
  • Fruit Juices
  • Fizzy drinks
  • Pastries
  • Cookies
  • Cakes – especially pre-packaged ones
  • Ice cream
  • Beer, wine, and spirits have very few calories or fat
  • Sweets/candy of any sort
  • Fast food, also known as ‘junk’ food
  • White pasta, bread, or rice

Top Tips To Start The Easiest Diet

You know what you should be eating and you’re trying hard to avoid the other foods, but that doesn’t make it any easier to create a new eating plan or even start exercising.

Fortunately, we’re here to help. Try using these tips to change your diet and lifestyle:
sleep more - easiest diet


A lack of sleep has been linked with increased hormone levels, leading to increased hunger. In short, if you don’t sleep between 6-8hours a night you’re likely to snack more during the day.

Achievable goals

Losing 100 pounds is a great goal, but it’s not going to happen in the first few weeks. You need to set smaller goals that are achievable, such as emptying the ‘junk’ food from your house or completing a 5K race in 2-3 months time.

Achievable goals make it much easier to feel like you’re achieving something, which inspires you to keep going.


Water is essential for the proper function of your cells. It can also help you to feel fuller, reducing your intake of food. Have a glass of water before every meal and whenever you feel hungry. (you may just be thirsty).

Green tea

Green tea is thermogenic. This means it increases your core body temperature and your body has to burn calories to return your temperature to normal.

It’s also a nice difference to water or coffee.
Health Benefits Of Intermittent Fasting

Add intermittent fasting

There are those that swear by intermittent fasting. In fact, it is simply a way of reducing your calorie intake. On two days a week, you’ll need to stop eating or restrict your calories intake to 500.

The days should not be consecutive.

Share your results

Perhaps the most important steps you should start taking are to share your results. This can be with a friend or you can sign up to the Fit Father Project today.

Sharing your results means you’re always thinking of the fact others will know if you’ve been successful or not. That’s a pretty good incentive to stick with your lifestyle changes.

Other Easiest Diet Options

There are other options which are relatively easy to stick to, such as:


The Mediterranean diet unsurprisingly uses flavors from Mediterranean cooking, this creates a healthy diet which should help with your overall health as well as your weight loss goals.

Mediterranean food - easiest dietThe actual food eaten in the Med will vary according to the exact region but all of them focus on vegetable fruits, legumes, fish, whole grains, cereals, beans, and nuts.

Meat is eaten but it is generally in smaller quantities.

The Mediterranean diet is associated with improved heart health but you don’t need to head to the Med to incorporate it into your lifestyle.

The Mediterranean diet encourages the consumption of starchy foods, such as bread and pasta. You’ll also need to have plenty of fruit and vegetables, fish, and make sure to use olive oil as well as eating less meat.

Interestingly, the Mediterranean diet is actually similar to government advice for healthy eating. The idea is to focus on getting 5 portions of fruit and veg a day, along with some dairy items or alternatives.

It’s also important to drink 6-8 glasses of fluid a day.

The Mediterranean diet is easy to adhere to and doesn’t require you to count calories.


Dietary Approaches to Stop Hypertension,(DASH)is specifically designed to help improve heart health, although it is also effective at helping you to lose weight.

fruit and veggies - easiest dietIn fact, it’s estimated that adhering to this diet can reduce the risk of heart failure by as much as 50%.

Again, your diet will focus on eating fruits vegetables, lean meat, non-fat dairy, and nuts.

Of course, you’ll need to avoid fatty meats, full-fat dairy products, sweets, sweetened beverages, and even tropical oils.

The emphasis is on eating fruits and vegetables to fill your body, with just a little of the other permissible foods to ensure you have the nutrition you need. It also encourages the consumption of protein-rich food as this helps you to feel fuller for longer and provides your muscles with much-needed energy.

The beauty of this is that it is an easy diet to adhere to. A plate of vegetables with lightly grilled chicken breast makes a wholesome and healthy meal, it’s also very easy to prepare.

You can get guides and recipe ideas online but this diet is quite easy to start just by thinking more about the foods you’re eating. Providing you’re consuming natural foods you’re on the right path.

Flexitarian Diet

If you’re looking for a diet that will boost your weight loss, is easy to do, and will actually help to reduce your carbon footprint then you’ll need to consider the flexitarian diet.

steak with tomatoes In a sense, this diet asks you to be a casual vegetarian. Most of what you eat will be plant-based, but the odd meat addition is permissible.

The idea is that you eliminate processed foods but keep the other foods you’re used to eating. Then, add in healthier options, such as lentils, nuts, seeds, peas, beans.

These are good sources of protein, but they are also high in soluble fiber which can actually help to reduce your cholesterol levels. You’ll also benefit from polyunsaturated fats which are good for your heart.

When you do add meat into your flexitarian diet it is important to only choose lean meat, this is something that applies to most diets anyway!

It’s worth noting that sausages, bacon, ham, and pates are all generally high in fat and salt.

You may also be pleased to know that research shows that the flexitarian diet, along with regular physical activity, can actually reduce the risk of prostate cancer.

One point that should be noted is that this type of diet can reduce the amount of iron in your diet, thanks to the low intake of red meat. It’s a good idea to make sure you’re getting enough by eating leafy vegetables, such as spinach, kale, broccoli, cabbage.

Adding a glass of fruit juice can increase your vitamin C intake which helps with iron absorption.


healthy foods - easiest dietThis is actually a mixture of the Mediterranean and DASH diet. It was originally designed to help reduce dementia and maintain brain health. In fact, early studies show that sticking to this diet will reduce the risk of Alzheimer’s

The central principle is to eat whole-grain foods, these include berries, leafy vegetables, poultry, fish, and general vegetables.

If you opt for the MIND diet you should target these foods:

  • Vegetables
  • Berries
  • Nuts
  • Olive Oil
  • Whole Grains
  • Beans
  • Poultry
  • Fish
  • Wine – but this should be limited to 1 a day

And avoid these:

  • Cheese
  • Red meat
  • Butter & margarine
  • Sweets
  • Fried food

By focusing on just a few foods you’ll find this one of the easiest diets to stick to while still enjoying a wide variety of different foods.

The Final Meal

Don’t forget that nutrition is important, you’ll never out-exercise a bad diet. But, that doesn’t mean you shouldn’t do some exercise. It’s a good idea to schedule in 30 minutes of activity every day.

If you haven’t exercised in a while then keep it light, if you’re already active then try out this free workout. But, whichever option you go for, the important thing is to start getting more active and keep doing it.

Exercise doesn’t just help you lose weight, it can help to prevent the onset of age-related diseases and keep you physically active!

Remember, the goal is to keep your diet simple, this will help you to stick to it for the long term.

Start today, clear out the processed foods from your cupboards, select the easiest diet you want to adopt, and destroy your weight loss goals!

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*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 the easiest diet.


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