Creating The Ultimate Fat Burning Diet For Men Over 40

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Fat Burning Diet For Men
Ready to find that trim and fit man you know is inside you? The secrets to creating a fat-burning diet for men aren't so secret!

If you've been packing on the pounds over the years as family, work, and life took center stage, you're probably looking to shed unwanted body fat and sculpt a chiseled figure.

While hitting the gym is important, don't underestimate the power of a well-planned diet!

In this article, we'll unveil the ultimate formula for creating a fat-burning diet designed exclusively for men.

Whether you're new to the fitness game or seeking to optimize your current plan, our expert tips will guide you to design a diet that maximizes fat loss while preserving muscle mass and overall health.

We'll show you the importance of balancing macronutrients, controlling portions, and making smart food choices.

Remember, sustainable fat loss is a journey that requires patience and dedication. Quick fixes may lead to disappointment, so prioritize your health and commit yourself to a gradual transformation.

Ready to turn your fat-burning goals into reality and achieve the lean physique you've always desired?

Want to lose weight and burn fat? Follow these 6 easy steps!


Ways To Induce Fat Burning

You can enhance your body’s ability to burn fat in several ways.

1. Create a Calorie Deficit

Burning more calories than you consume puts your body in fat-burning mode. You can create this calorie deficit by increasing your calorie expenditure, lowering your calorie intake, or both!

Aim to burn at least 500 more calories than you eat daily by:

  • Work out at least 30 minutes most days of the week
  • Increase activities of daily living (take the stairs vs. the elevator, do yard work, walk the dog, etc.)
  • Cut out alcoholic drinks
  • Eliminate sugary drinks and other sweets
  • Increase fruit and vegetable intake
  • Cut refined carbohydrates, such as white bread and white rice

Creating a 500-calorie deficit by making simple changes in your daily habits is fairly easy. Cutting out alcohol or sodas alone might do the trick, as each of these beverages provides 100-150 calories (or more) in just one serving.

You can also eliminate a 500-calorie serving of a large order of fast-food French fries.


Start by calculating your Basal Metabolic Rate (BMR) so you know how many calories you burn and how many you need. You might require 1,500-1,800 calories daily to drop excess weight and body fat, suggests the National Heart, Lung, and Blood Institute, or slightly more calories if you work out often.

For example, if your usual intake is 3,000 calories, aim for 2,000 to 2,500 calories per day instead.

2. Reduce Carbohydrates and Boost Healthy Fats

Lowering your carb intake helps put your body into a state of ketosis, when it burns mainly fat as fuel instead of carbohydrates. While the Institute of Medicine recommends that adults eat at least 130 grams of carbs daily, many consume more carbohydrates than this.

As you reduce your total carb intake, increase your intake of heart-healthy fats such as:

  • Plant oilsincreasing testosterone
  • Fish oil
  • Olives
  • Avocados
  • Nut butters
  • Nuts
  • Seeds

This method works for fat loss because dietary fat boosts satiety, helping you feel full longer. Continue to also eat protein-rich foods like lean meats, poultry, fish, seafood, eggs, etc.

You should eat carbohydrates from fiber-rich sources, such as fruits, vegetables, legumes, and whole grains. Eliminate refined carbohydrates in white bread, crackers, white bagels, white rice, regular pasta, sugary cereals, and other sweet treats.

3. Complete Fat-Burning Workouts

High-intensity interval training and circuit training (that combines cardio exercise with strength training) are some of the best fat-burning workouts for men. We have a host of workouts you can try on our blog and our YouTube Channel!

Aim to work out at least 30 minutes most days of the week and slightly increase cardiovascular exercise for the best fat loss results. Combine workouts with a fat-burning diet to achieve the lean body you desire!

4. Try Forms of Intermittent Fasting

Intermittent fasting, or avoiding food during certain times during the day, can be an effective fat-burning strategy. When starting out with fasting, you may want to avoid fasting for an entire day so you don’t experience the physical and mental fatigue associated with it. Studies show that eating only during an 8-hour window each day combined with resistance training helps reduce body fat and maintain lean muscle in men.

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...

What A Fat-Burning Diet Looks Like

A fat-burning diet consists of several components that make it successful. Try the following tips when creating a fat-burning diet of your own!

1. Drink Water in the Morning and Before Meals

When you first wake up in the morning, you might be dehydrated from 7-9 hours of sleeping without fluids. Instead of reaching for breakfast foods, choose water to jump-start your metabolism and boost your energy.

Aim to drink 2-4 cups of water upon waking up to begin burning fat. Doing so also helps you feel full, making it easier to eat less during meals.

Another fat-burning diet tip is drinking at least 2 cups of water 30 minutes before each meal. Studies show this weight loss strategy helps you eat fewer calories at mealtime.

2. Focus on Non-Starchy Veggies

Vegetables should make up the majority of your plate at each meal — a cornerstone of our Perfect Plate method. Fill half of each plate with non-starchy vegetables to fill you up and control calories for fat-burning.

Non-starchy veggies include spinach, other leafy greens, tomatoes, cucumbers, broccoli, celery, asparagus, broccoli, cauliflower, green beans, bell peppers, and mushrooms.

The fiber in vegetables aids in weight and fat loss, according to numerous studies. So regardless of how many calories you’re eating in a day, focus on vegetables!

3. Prioritize Protein

Protein increases satiety, boosts your metabolism, and helps you maintain lean muscle while burning fat. Another key aspect of our Perfect Plate method is filling one-fourth of each plate with protein-rich foods such as grilled chicken, turkey, fish, seafood, eggs, etc.

4. Choose Fiber-Rich Starches

how to lose weight over 40

Fiber-rich, slow-burning starches fuel your body, give you energy, and help boost satiety when fat loss is your goal. The final component of our Perfect Plate method is filling one-fourth of each plate with healthy starches, such as sweet potatoes with the skin, black beans, peas, lentils, other legumes, corn, and whole grains.

5. Don’t Forget about Healthy Fats

As part of a fat-burning diet, top off each meal with a healthy fat by:

  • Add avocado slices to soups, salads, grilled meats, and omelets
  • Cook with olive oil or other plant oils
  • Top oatmeal, other whole grains, cottage cheese, Greek yogurt, and salads with nuts or seeds
  • Add nut butter or coconut oil to protein smoothies
  • Eat olives as a snack, or add them to soups and salads
  • Take a fish oil or vegan omega-3 fatty acid supplement

These nutritious fats boost satiety, keep you full longer, help curb sugar cravings – and are healthy for your brain, skin, nails, hair, and heart!

Foods to Avoid

Numerous healthy foods work well as part of a fat-burning diet, while others can hinder fat loss. Foods to steer clear of when fat burning is your goal include:

1. Processed Meats

Processed meats are often high in sodium, preservatives, fat, and calories – and can increase your risk of certain cancers. Avoid hot dogs, cold-cut meats, regular bacon, sausage, bologna, and ham to maximize fat burning.

2. Alcohol

Alcoholic drinks are loaded with calories, containing 7 calories per gram, but provide few or no essential nutrients. Alcohol calories are stored as fat in your body, and drinking alcohol increases your risk of developing certain cancers. Cutting alcohol from your diet is one of the best (and easiest) fat-burning and weight-loss strategies!

calories alcohol fat burning diet for men

3. Sugary Drinks

hand holding soda can pouring a crazy amount of sugar in metaphor of sugar healthy lifestyle habits

Sugary drinks are often high in calories but don’t help fill you up. These drinks often leave you craving more sugar. Replace sugary drinks (energy, sports, lemonade, sweet tea, soda, etc.) with green tea, black coffee, or water to achieve the best fat-burning results possible.

4. Diet Drinks

Diet drinks can be just as bad as sugary drinks when it comes to weight and fat loss.

While the evidence is somewhat conflicting, studies show that diet soda and other artificially sweetened drinks may induce sugar cravings due to their sweet taste (despite being calorie-free).

Other studies found that overweight and obese adults who consume diet drinks compensate by consuming more calories from solid foods.

5. Sweets

Nix cookies, cakes, ice cream, doughnuts, candies, and other sweet treats when following a fat-burning diet. Sugar adds extra calories to your meal plan but doesn’t provide healthy nutrients or fill you up as fiber-rich starches, protein, and nutritious fats do. Try replacing sweet treats with fiber-rich fruits instead.

6. Refined Carbohydrates

Refined carbs are foods you should steer clear of when fat loss is your goal. Avoid white bread, regular pasta, white rice, dinner rolls, white tortillas, white bagels, baked goods, and similar items. Choose whole grains and starchy vegetables or fruits instead.

7. Fried Foods

Fried foods contain extra fat, calories, and carbs that often travel straight to your waistline. Avoid fried chicken, chicken fried steak, French fries, mozzarella sticks, and other fried foods to maximize fat-burning results.

8. Prepackaged Foods

fat burning diet for menPrepackaged and other convenience foods are often highly processed and loaded with sodium, other preservatives, sugar, and extra calories.

Unfortunately, these foods are generally lower in protein and fiber than unprocessed foods. Opt for whole foods instead to achieve and maintain your desired lean physique.

9. Restaurant Foods

It can be difficult to shed pounds and burn fat when dining out because of hidden ingredients and calories present in restaurant foods.

Fast food restaurants are especially problematic, but studies show frequent sit-down restaurant trips are also associated with higher body mass indexes (BMIs). Cook at home when possible if fat loss is your goal.

10. SOME Protein Powders and Bars

Protein powders and bars can be healthy additions to fat-burning meal plans, but watch out for added sugars in some of these products. Check nutrition facts labels, and look for protein supplements containing less than 5 grams of sugar per serving.

Here's a protein powder you can trust and some options for protein bars that aren't just glorified candy bars!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Men)

As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy guys 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Sample Fat Burning Menus

Following the sample fat-burning menus below will help you get started on your journey toward a leaner, more muscular physique. Portion sizes vary depending on your daily calorie expenditure, size, age, body composition, and weight management goals.

Day 1


  • 2 hard-boiled eggs: 144 calories
  • 1/2 cup of sliced strawberries: 25 calories
  • 1/2 cup of cooked oatmeal: 150 calories
  • 1/3 ounce of sliced almonds: 44 calories
  • Coffee: 3 calories

Total: 366 calories

muscle building workout plan

  • 1 1/2 cups of skim milk or plant milk: 120 calories
  • 1 scoop of powder: 115 calories
  • 1/2 of a banana: 55 calories
  • 2 teaspoons of peanut butter: 60 calories

Total: 350 calories


  • 3 ounces of canned light tuna: 99 calories
  • 1 1/2 tablespoons of avocado oil mayonnaise: 67 calories
  • 2 slices of multigrain bread: 140 calories
  • 1 1/2 cups of cherry tomatoes: 40 calories

Total: 346 calories


  • 1 cup of low-fat cottage cheese: 163 calories
  • 1/2 cup of blueberries: 42 calories
  • 3/4 ounce of walnuts: 135 calories

Total: 340 calories


  • 3 ounces of grilled chicken: 125 calories
  • 1/2 cup of cooked quinoa: 111 calories
  • 1 cup of grilled asparagus: 40 calories
  • 2 teaspoons of olive oil: 80 calories

Total: 356 calories

Daily Total: 1,758 calories

Day 2

Thanksgiving leftovers

  • A 3-egg omelet made with 1 cup of raw spinach and 1/8 cup of feta cheese: 273 calories
  • 1/2 cup of cubed honeydew melon: 32 calories
  • 1/2 container of nonfat Greek yogurt: 50 calories

Total: 355 calories


  • 1 1/2 cups of skim milk or plant milk: 120 calories
  • 1 scoop of powder: 115 calories
  • 1/2 cup of strawberries: 25 calories
  • 2 teaspoons of almond butter: 65 calories

Total: 325 calories


  • 3 ounces of grilled catfish: 122 calories
  • 2 cups of leafy greens topped with 1 ounce of sunflower seeds: 181 calories
  • 1 1/2 tablespoons of oil-based salad dressing: 53 calories

Total: 356 calories


  • 1 cup of carrot sticks: 50 calories
  • 1/4 cup of plain hummus: 145 calories
  • 1 reduced-fat cheese stick: 45 calories

Total: 240 calories


  • 3 ounces of baked turkey: 125 calories
  • 1/2 cup of cooked wild rice: 83 calories
  • 1 cup of zucchini sautéed in 2 teaspoons of olive oil: 107 calories
  • 1/4 cup of sliced avocados: 58 calories

Total: 373 calories

Daily Total: 1,649 calories

Take Your Fat-Burning To The Next Level!

When fat burning is your goal, joining a healthy weight management program can help! Fit Father 30X (FF30X) is a healthy lifestyle program designed for busy dads over 40 and has helped thousands of men reach their goal weight and desired physique. Not only that, these men maintain healthy lifestyles for life!

The FF30X program walks you step by step through eating right, completing fat-burning workouts, and adopting other healthy habits to achieve the lean body you desire. To get the ball rolling, check out our:

The motivational support from health experts, nutritious recipes, and custom workouts you’ll receive after joining FF30X will take you to the next level!

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*Please know that weight loss results and 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 creating a fat-burning diet for men.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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