Try This Simple and Effective Fat Loss Diet for Men

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Get Shredded Fast With These Fat Loss Diets for Men
If you’re seeking an effective fat loss diet for men that’s sustainable over the long term, you’re in luck. Here at the Fit Father Project we love to find and promote simple, healthy, and effective weight loss strategies and techniques. For creating a sustainable and effective weight loss diet, we have identified several key components and listed them below.

Slightly Reduce Calories

A fat loss diet for men involves slightly lowering your calorie intake, but not too much. The trick is finding a healthy eating eating plan you can stick with long term, not just as a quick fix for rapid weight loss. A fat loss rate that works well for long term success about 1-2 pounds per week.

You can achieve this goal by eating 500-1,000 fewer calories than your usual intake or burning an extra 500 calories with physical activity. The National Heart, Lung, and Blood Institute (NHLBI) says consuming 1,500-1,800 calories per day works well for weight loss in men.

To lower your energy intake by about 500 calories per day, you eliminate the following 500-calorie food portions from your diet:healthy fast food choices

  • 3 cans of soda (450 calories)
  • 3 cans of beer (460 calories)
  • 1 6.8-ounce pina colada (526 calories)
  • 1 8-ounce white Russian (568 calories)
  • 1 large order of fast food French fries (480 calories)
  • 1 Big Mac (563 calories)
  • 2 cups of ice cream (548 calories)
  • 23 pieces of fried popcorn chicken (506 calories)

There are numerous ways you can reduce calories by 500 daily for effective fat loss, but cutting back on junk food is the best and easiest way to do so. Keep a food journal or use an app to track calories, so you know if you're meeting weight loss calorie guidelines for men. Your individual fat loss calories needs vary based on your size, body composition, and activity level.

Eat Fat Burning Foods

Some foods are better for fat loss than others because they are:

  • Low in calories
  • High in fiber
  • Rich in protein

Many fat-burning foods are rich in protein, fiber, or both, or are low in calories. Examples of some of the best foods for fat loss include:

#1 Non-Starchy Vegetables

most nutritious vegetablesNon-starchy vegetables are loaded with fiber and contain lots of water, which means these veggies are low in calories but still keep you full for long time periods. Filling each plate half full with non-starchy vegetables is a good fat loss strategy.

Examples  include leafy greens, cucumbers, celery, tomatoes, broccoli, cauliflower, bell peppers, mushrooms, onions, green beans, zucchini, and asparagus.

#2 Berries

fat loss diet for menLike vegetables, berries are loaded with fiber and water to fill you up from fewer calories, and berries are lower in calories than numerous other fruits. One cup of berries provides just 50-80 calories, and studies show that phytochemicals and other components in berries help reduce obesity.

Aim to eat berries regularly when fat loss is your goal. The Dietary Guidelines for Americans 2020 recommend eating 1 ½ cups of fruit daily when eating 1,500-1,800 calories per day.

#3 Lean Poultry, Fish, Seafood, and Eggs

eggs fat loss diet for menProtein boosts satiety and your metabolism, and helps you maintain lean muscle mass during weight loss.

Lean poultry, fish, and seafood are are low-calorie foods, containing just 100-150 calories in each 3-ounce portion.

Protein-rich eggs provide about 70 calories each, or just 17 calories in each egg white.

#4 Low-Fat Dairy Foods and Plant Milks

Low-fat dairy foods are loaded with protein and make excellent fat-burning snacks. Studies show that eating high-protein snacks, such as yogurt, regularly is associated with better appetite control, improved satiety, and a lower daily food intake compared with eating lower protein snacks.

Add low-fat cottage cheese, non-fat Greek yogurt, reduced-fat cheese, plant milk, or plant-based yogurt menus when fat loss is your goal.

#5 Nuts and Seeds

fat loss diet for menWhile nuts are high in calories, they’re also rich in satiating protein, fiber, and heart-healthy fats and aid in weight and fat loss.

Studies show that during periods of calorie restriction, eating nuts improves body composition and fat loss, especially belly fat loss, in overweight and obese adults.

Snack on pistachios, almonds, peanuts, pumpkins seeds, or sunflower seeds or add them to salads, oatmeal, or protein smoothies.

#6 Protein Shakes

weight loss shakes for menProtein shakes make the perfect addition to fat-loss meal plans as pre- or post-workout nourishment or meal replacements. The protein, fiber, and healthy fats in protein shakes keeps you full for long time periods and aids in fat burning.

Add whey, casein, or plant protein powder (containing about 25 grams of protein per scoop) to plant milk, nut butter, berries, and ice to create a delicious weight loss meal or snack.

#7 Healthy Fats

avocado fat loss diet for menDietary fat keeps you full longer, especially when paired with fiber and protein. In addition to nuts and seeds, other healthy fats to include in a fat loss diet for men are avocados, oils, nut butters, and olives.

Try cooking with olive oil, adding nut butter to protein smoothies, and topping salads with avocados or nuts.

#8 Fiber-Rich Starches

fat loss diet for menYou'll fill about 1/4 of each plate with fiber-rich starches when weight and fat loss is your goal. That's because these starches fill you up and provide you with the energy needed for high-intensity fat-burning workouts.

Examples of fiber-rich starches include sweet potatoes, corn, peas, beans, lentils, other legumes, quinoa, brown rice, wild rice, and oatmeal.

Create Your Own Fat Loss Menus

To create your own fat loss diet for men, start by making a meal plan. Here is an example of a well-balanced fat loss meal plan you can use to plan daily menus:

healthy plate of fooddiet plan for men over 40

Meal Plan


  • Protein (3 ounces)
  • Fruit (1 cup)
  • Grains (1/2 cup)


  • Dairy (1 cup)
  • Fat (1 serving)


  • Protein (3 ounces)
  • Grains (1 cup)
  • Vegetables (1 cup)
  • Fat (2 servings)


  • Protein shake (2 cups of dairy, 1/2 cup of fruit, and 1 fat serving)


  • Protein (3 ounces)
  • Grains (1/2 cup)
  • Vegetables (1 cup)
  • Fat (2 servings)

Menu Day 1

Breakfast (390 calories)

fat loss diet for men

  • Coffee: 5 calories
  • 3 eggs: 210 calories
  • 1/2 cup of oatmeal: 75 calories
  • 1 cup of strawberries: 100 calories

Snack (215 calories)

  • 1 cup of low-fat cottage cheese: 160 calories
  • 1/3 ounce of almonds: 55 calories

Lunch (387 calories)

  • 3 ounces of tuna mixed with 2 tablespoons of avocado oil mayonnaise: 200 calories
  • 2 slices of Ezekiel bread: 160 calories
  • 1 cup of cherry tomatoes: 27 calories

Snack (300 calories)

Dinner (356 calories)

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

Total Daily Calories: 1,648

Menu Day 2

Breakfast (351 calories)

  • Green tea: 5 calories
  • 5 slices of uncured turkey bacon: 150 calories
  • 1/2 cup of cooked quinoa: 111 calories
  • 1 cup of blueberries: 85 calories

Snack (220 calories)

yogurt diet plan for men over 40

  • 1 cup of nonfat Greek yogurt: 140 calories
  • 1/2 ounce of pistachios: 80 calories

Lunch (379)

  • 1 large turkey or veggie burger: 165 calories
  • 1 whole-grain hamburger bun: 120 calories
  • 3 cups of leafy greens: 24 calories
  • 2 tablespoons of Italian dressing: 70 calories

Snack (300 calories)

Dinner (330 calories)

fresh seafood fat loss diet for men

  • 3 ounces of grilled shrimp (85 calories)
  • 1 cup of cooked broccoli (55 calories)
  • 1/2 cup of cooked brown rice (110 calories)
  • 2 teaspoons of olive oil (80 calories)

Total Daily Calories: 1,580

Menu Day 3

Breakfast (340 calories)

  • Coffee: 5 calories
  • 1 cup of nonfat Greek yogurt: 140 calories
  • 1/2 cup of granola: 130 calories
  • 1 cup of raspberries: 65 calories

Snack (180 calories)

fat loss diet for men

  • 1 cup of plant milk: 100 calories
  • 1/2 ounce of pistachios: 80 calories

Lunch (435 calories)

  • 3 ounces of grilled chicken breast: 125 calories
  • 1 cup of whole-grain pasta: 185 calories
  • 1 cup of cooked green beans: 45 calories
  • 2 tablespoons olive oil with pesto seasoning: 80 calories

Snack (300 calories)

Dinner (367 calories)

steak with tomatoes fat loss diet for men

  • 3 ounces of grilled steak (150 calories)
  • 1 cup of cooked zucchini (27 calories)
  • 1/2 cup of cooked wild rice (85 calories)
  • 1/3 of an avocado (105 calories)

Total Daily Calories: 1,622

Do Fat-Burning Workouts

Fat-burning workouts are a key component of effective weight and fat loss programs. Without exercise, you won’t have the muscle mass needed keep your metabolism going strong or achieve the muscular physique and six-pack abs you desire.

Examples of fat-burning workouts for men include:crossfit workout concept,cardio workout for men

  • High-intensity interval training
  • Circuit training with little to no rest between sets
  • Plyometrics workouts to increase power and strength

To get an idea of some of the best fat-burning exercises for men, try the Fit Father Project’s free fat-burning workout or free muscle-building workout today! The workouts are effective but last 30 minutes or less!

When creating your own workouts for weight and fat loss, consider the following exercises to get results you're striving for when you're tight on time:

  1. Burpeesburpee fat loss diet for men
  2. Box jumps
  3. Dead lifts
  4. Power clean to overhead press
  5. Goblet squats
  6. Dumbbell chest or incline press
  7. Pull-ups
  8. Rope jumping
  9. Walking dumbbell lunges
  10. Jump squats
  11. Kettle bell swings
  12. Medicine ball squats with overhead lifts
  13. RKC planks
  14. Plank rows
  15. Russian ab twists
  16. Skater jumps

Complete combinations of these or other high-intensity exercises for at least 20-30 minutes most days of the week to maximize fat-burning results. You can also try high-intensity interval training (HIIT) using the following routine:man sprinting power workout for men

  • 5 minute warm up
  • 1 minute of high-intensity cardio (cycling, rowing, or sprinting)
  • 1-2 minutes of recovery
  • 1 minute of high-intensity cardio
  • 1-2 minutes of recovery
  • Repeat for 10-20 minutes
  • 5 minute cool down

For best results, work out most days each week and change up fat-burning workouts often.

Adopt Additional Healthy Lifestyle Habits

Following an effective fat loss diet for men means not just eating the right foods and exercising, but adopting additional healthy lifestyle habits that keep your appetite in check and energy levels high. Try the following tips and tricks when fat loss is your goal:

#1 Get a Good Night Sleep

Getting enough sleep is more important than you might think for weight and fat loss, as sleep deprivation often increases hunger hormones and overall daily food intake. Aim to boost your sleep quality by:

  • Get at least 7-9 hours of sleep each night
  • Sleep in a cool, dark room
  • Set a regular sleep schedule
  • Avoid smoking and alcohol before bed
  • Don't go to bed hungry or very full

You’ll be surprised at how much better you look and feel when you make quality sleep a priority.

#2 Replace Sugary Drinks with Water, Coffee, and Tea

green tea fat loss diet for menWater (plus coffee or tea if you’d like) is the best choice when weight and fat loss is your goal. Nix sugary drinks altogether if you can and set water intake goals.

For men, a good rule of thumb is to aim for 16 cups of water daily. You might require more or less than this depending on your size, body composition, climate you live in, and the amount of sweating you do throughout the day.

#3 Say No to Alcohol and Tobacco

alcohol fat loss diet for menAlcohol and tobacco can increase your risk of cancer and alcohol adds unnecessary calories to your daily intake, providing 7 calories per gram.

Drinking alcohol before bed might make you tired, but can disrupt sleep later on during the night. If you can’t give up alcohol entirely, limit it as much as you can to maximize fat burning.

#4 Weigh Yourself Daily

man using scale fat loss diet for menWeighing yourself every day is more effective for weight and fat loss than weighing yourself less often, according to numerous studies. F
or best results, weigh yourself at the same time each day (such as when you first wake up in the morning) and record your numbers in a journal to track progress over time.

#5 Make Sure Hormones are Balanced

As men age testosterone levels tend to drop, making it difficult to achieve the lean physique you desire. Low testosterone takes a toll on energy levels and makes muscle building challenging. Have your doctor check testosterone (and other hormones, such as thyroid) to make sure levels are balanced so you can achieve your goal weight and body composition. Your doctor can treat unbalanced hormones to get your body back on track.

#6 Join the Fit Father Project 30X (FF30X)

The Fit Father Project 30X (FF30X) weight loss program is designed for busy fathers just like you seeking a healthier lifestyle and desirable physique. FF30X has helped thousands of fathers lose weight, burn fat, and keep it off for life. FF30X offers busy dads:

simple weight loss

  • Customized meal plans
  • Menus
  • Recipes
  • Weekly newsletters
  • Fat-burning and muscle-building workouts
  • Motivational support from health experts
  • Much more

Having a structured program in place to hold you accountable is the key to effective fat loss diets for men. Health experts answer questions you have along the way and invest time into your success. Customized meal plans and workouts you'll receive with FF30X are priceless when a busy lifestyle leaves you little free time.

When you’re ready to find out for yourself why thousands of busy dads are part of the Fit Father Project, sign up for FF30X today or the try the Fit Father Project free 1-day meal plan!

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...

Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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 FF30X 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.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*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 creating fat loss diet for men.

Written by: Erin Coleman,

B.S. - Nutritional Science, R.D., L.D.

Writer, The Fit Father 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).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

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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