Category Archives: Diet

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:

• 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

Non-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

Like 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

Protein 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

While 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

Protein 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

Dietary 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

You'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:

Meal Plan

Breakfast

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

Snack

• Dairy (1 cup)
• Fat (1 serving)

Lunch

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

Snack

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

Dinner

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

Menu Day 1

Breakfast (390 calories)

• 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)

• Protein shake (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)

• 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)

• Protein shake (300 calories)

Dinner (330 calories)

• 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)

• 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)

• Protein shake (300 calories)

Dinner (367 calories)

• 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:

• 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. Burpees
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:

• 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

Water (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 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

Weighing 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:

• 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!

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 creating fat loss diet for men.

Technically speaking, there is no such thing as a fat burning fruit. That is to say, there is a common myth that some foods create an overall calorie deficit. Vegetables like celery are claimed to provide less calories than it takes to digest them. While there is some truth to the claim, generally speaking, it's all a myth.

It really depends on your perspective.

Tomatoes are Not a Fruit

Technically speaking, there is no such thing as a fruit, at least not with the traditional usage of the word. In Science, the fruit is the part of a flowing plant that contains seeds.  So it may make more sense to say there is no such thing as a vegetable. 

Vegetables and fruits are terms that can be both useful and confusing, depending on the context.

Our culture uses the word fruit in an ambiguous manner. When most people say fruit they mean to describe a group of sweet, fleshy products that come from plant reproduction; cherries, melons, oranges, etc.

Science uses the word fruit to describe the part of the plant that develops from the ovaries.

If tomatoes are a fruit, then so are nuts. And we all know that nuts come from the ovaries.

Context Counts

I hope I've made my point without being too annoying.  This article is supposed to be about fat burning fruits, and it is, I promise. There's just a couple of things that need to be understood before we can talk about fat burning fruits & vegetables.

Obviously, it depends on your definition of fruit. It also depends on your definition of fat burning. The term fat burning fruits & vegetables explicitly means the food burns calories to digest. Using this definition, all food can be considered fat burning.

Typically, the subject of fat burning fruits and vegetables has something to do with calorie deficits.

While there is some legitimacy in connecting calorie expenditure to low-calorie foods, it is dishonest to say that celery has negative calories. You could probably gain weight by eating celery if you blended it and drink it all day. I doubt anyone could tolerate that many celery smoothies, but it's probably possible to gain weight that way.

The Process of Food Processing

When you start talking about the calorie deficit to food, you open the door to even more ambiguity. The amount of calories it takes to eat an apple or celery is greater because they contain high amounts of fiber and require lots of chewing.

If you start taking into account the amount of calories it requires to chew or digest food, why not talk about food production?

Does it take more energy to eat whole walnuts or crab legs? What if you grow your own celery? That's what I would like to know, the total calorie deficit for the celery I grow in my garden.

Whole Foods vs Processed Foods

Hunting for your own meat requires more calories than it takes to just purchase meat from the grocery store. While it may seem absurd to relate growing and hunting your own food to calorie deficits and fat burning fruits, the analogy works perfectly well for grain processing.

Pulverizing your own corn into cornmeal requires more energy than purchasing a bag of cornmeal. The same is true for baking your own bread versus buying bread that's already baked.

Processing is part of the digestion process. The food we eat is typically food that is high in calories and capable of being produced on a large scale.

These types of foods are scarce and always have been. Our bodies have adapted to compensate for the fluctuations of scarcity, which means we store as much fat as possible and crave foods that are high in fat and sugar.

Sugar is Not Your Friend

The modern era gave rise to changes that our bodies weren't prepared for. While whole foods are still scarce, the efficiency of food processing has improved dramatically in the past few decades.

To make matters worse, the companies that produce our food are constantly looking for ways to decrease production costs and increase their sales. The situation has created a nightmare of health concerns, as most processed foods contain a huge amount of sugar.

Most natural foods contain sugar, but natural whole foods also contain a good mixture of additional nutrients. Eating an apple is much better for your body than eating a teaspoon of sugar. It not only takes more energy to digest an apple, but there's a lot of vitamins and nutrients in the flesh and skin of an apple.

For example, a cup of apple juice has about 24 grams of sugar in it with only traces of fiber, while a medium-sized apple has about 19 grams of sugar and more than 4 grams of fiber. Whether you want to lose body fat or have more energy through the day, eating an apple is a better option.

Outsourcing Digestion

Generally speaking, the problem comes from outsourcing our energy needs. We commonly outsource our food production and digestion process. We can't all be farmers and hunters, but you can be aware of the situation, adjust your habits and live a healthier lifestyle.

Most fruits contain healthy vitamins and minerals that are essential for your health, but unfortunately, some fruits are high in sugar as well.

Products like juices or purees that lack the fiber found in whole fruits can be extremely high in sugar and spike your hormone insulin.

When you eat high sugar foods, your pancreas release insulin to clear the sugar from your blood. Unfortunately, insulin shuttles most of that sugar into fat cells and causes weight gain.

• Choose fruit over fruit juice
• Eat whole grains instead of processed grains
• Prepare your own meals instead of dining-out
• Eat wild game or grass-fed/free-range meat
• Opt for fresh foods without preservatives

6 Fat Burning Fruits (Low Sugar Plant Products that are Sweet Enough to Be Called a Fruit)

Fruit like lemons and limes are extremely low in sugar, but they're hard to tolerate when eaten whole. It would also be easy to include vegetables like cucumbers and tomatoes on a list of fat burning fruits.

But the point is to give you the most delicious options to eat on a low-sugar diet. There is no such thing as a fat burning fruit, but the premise behind the implied intent does have its merits.

Apples

Any list of fat burning fruits must include the apple.  Apples are loaded with vitamin C, especially in the skin.

They're also full of insoluble fiber, which provides more bulk in the intestinal tract and helps keep things moving along.

There are a ton of apple varieties available. For the most, large, soft, and sweet apples have more sugar than smaller apples.

Apricots

Although often found in dried form, fresh apricots can be equally as tasty.

There are about 3 grams of sugar in an apricot, which is low compared to a fruit like a mango or a pineapple.

Apricots also provide you with a range of nutrients like vitamin A, vitamin C, potassium, and antioxidants.

Guava

This low-sugar fruit contains an incredible amount of vitamin C. One medium sized guava has over 200% of your daily recommended amount while providing less than five grams of sugar.

The three grams of fiber in guava keep your gut health optimal and slow down the absorption of sugar. Guava also contains vitamin B3 and B6, which aid in brain health.

Kiwi

One kiwi contains about six grams of sugar. Six grams may be more than the amount found in apricots or guava, but it's still relatively low compared to most other fruits.

You can add fresh kiwi slices to your salad to give it extra flavor or bring one in your bag as a healthy snack. Kiwis contain high amounts of vitamin C, vitamin K, and dietary copper, all of which are essential nutrients.

Raspberries

You can toss a handful of raspberries in your morning oatmeal without having to worry about spiking your blood sugar. A cup of raspberries has only about 4.4 grams of sugar while providing you with 7 grams of fiber.

They are an excellent source of vitamin C, manganese, and antioxidants. Other nutrients present in raspberries include vitamin K, biotin, magnesium, folate, and vitamin E.

Grapefruit

If you enjoy the sweet and sour taste of grapefruit, you'll be happy to hear that they're also incredibly healthy for you.

A half grapefruit has about 8 grams of sugar but contains lots of fiber, vitamin C, vitamin A, potassium, thiamine, folate, and magnesium.

Grapefruit has also been found to increase feelings of fullness to prevent you from overeating other foods.

Understanding Health

Don't be fooled by click-bait headlines and rumors that sound too good to be true. There are no short cuts in nature, but we can sift the wheat from the chaff with a holistic view of health. The term fat burning fruit may be a misnomer, but there are very real differences in the nutritional content of fruit.

Limiting your sugar intake keeps your insulin levels in control and improves your overall fitness.  In general, you can judge the amount of sugar by taste.  The best of the fat burning fruits are the ones that are most tolerable, keep you feeling full, and contain the most amount of nutrients while providing the least amount of calories.

Here at the Fit Father Project, we have discovered an amazingly successful technique for transforming the human body. Our programs have helped tens of thousands of men lose fat and gain muscle. If you're ready to commit to a formal weight loss regime, I urge you to take a look at FF30X. The success of the program is undeniable.

*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 about fat burning fruits.

The science behind nutrition has improved over the years, but the fundamentals remain the same. Diet and nutrition are especially important if your goal is to pack on more muscle. What you eat to gain muscle is not as complicated as you may think, but it does require a little bit of planning and creativity.

What I will do in this report is show you how you can get the best out of a properly prepared diet plan. I will walk you through every step:

• • How many calories you should be consuming each day to ‘lean bulk'

• • Which supplements will help you gain size and improve your overall health

• • What foods you should avoid to make your gains solid

• • How to stay consistent with your plan

• • What your pre and post-exercise nutrition plan should look like

Getting this stuff right can mean the difference between gaining size and looking defined, or getting big and fluffy. I know you want to look great and feel great, so let's get this off on the right foot.

Step #1 – Make the Most of Lean Bulking

Your goal will be to gain muscle without adding tons of fat. This is a process our team here at The FFP likes to call “lean bulking”.

This needs to be a controlled amount though, as just eating lots of food to increase calories will lead to increased fat too.

A lot of guys looking to build muscle try following “bulking” diet plans where they eat everything in sight. The result of this approach is usually some muscle gain with A LOT of fat gains.

After a bulking phase, guys then need to spend months aggressively dieting the fat off, which leads to MUSCLE LOSS. The net progress of this approach is poor.

And, as a man with an aging metabolism, the results of this “bulking” approach will be even worse (even more fat gain).

You should aim for around 300-500 calories above what you burn each day. If you naturally burn 2,000 calories [use our free calorie calculator tool here] and do 500 calories worth of exercise each day (roughly 1 hour), you will need to consume between 2,800 and 3,000 calories each day for gains.

We like to break those calories down into the following ratios as a starting point:

• 30% of total calories from Protein
• 45% of total calories from Carbs
• 25% of total calories from Fats

Essentially, getting the right calories on board at the right time will mean the difference between looking bigger and more defined, and looking bigger and “fluffy”!

These calories will need to be spread across 5 meals per day, which we suggest as 3 main meals, 1 snack and 1 post-workout shake.

These could be split like this:

Breakfast: 40g protein, 75g carbs, 20g fat

• 3 Eggs
• 2 pieces whole wheat “Ezekiel Bread” toast
• 1 cup berries
• 1 scoop protein powder

You can also make a quick Breakfast Shake following our 20+ breakfast recipes inside Old School Muscle Program nutrition guide.

Lunch: 40g protein, 75g carbs, 20g fat

• Burrito bowl at Chipotle with chicken, rice, beans, lettuce, cheese, salsa (no guacamole, sour cream)

Snack: 30g protein, 30g carbs, 15g fat

• 1 cup nuts
• 1 apple
• 4oz beef jerky

Post workout: 40g protein, 0g carb, 0g fat

• 2 scoops whey protein

Dinner: 40g protein, 120g carbs, 20g fat

• Grilled chicken breast
• 2 cups rice, mixed veggies
• ½ avocado with salsa

A meal plan like this makes sure you cover all the bases to get your gains, without overloading you so you gain fat.

Step #2 – Supplement Your Nutrition Plan

The next step on your muscle building nutrition plan will be supplementation, so below I’ll show you which are the best supplements to take and how they will help.

There are lots of reasons to use supplements to secure optimal health and well-being, as well as to aid increasing muscle tissue.

As our diets are never fully complete, adding a few supplements can be the difference between normal results and excellent results.

For inflammation and joint support:

Glucosamine and Chondroitin products – Glucosamine and Chondroitin both natural occur in your body to help maintain healthy joints by repairing damaged cartilage and connective tissue.

Omega 3 (fish oils) – Omega 3 fish oil supplements contain fatty acids called DHA and EPA, which studies have shown to aid joint health and help with rheumatoid arthritis and osteoarthritis.

Bio-active Curcumin/Turmeric supplement – Curcumin has been cited as one of the most effective anti-inflammatory compounds in the world. Due to its poor natural absorption into the body, however, you should make sure your supplement is bio-active/contains Bioperine.

*For localized inflammation, ice packs can be used for 20 mins every 2 hours until the inflammation subsides.

For muscle building and strength:

Creatine Monohydrate – Creatine is naturally produced in your body to create ATP (Adenosine Triphosphate), which is used as energy for muscle contractions.

Supplementing with Creatine increases the amount of ATP available, so increases your ability to contract your muscles at a higher rate.

Whey protein – Whey protein contains all 9 essential amino acids and aids protein synthesis within your muscles, leading to increased growth. Due to its fast absorption rate, whey protein is perfect as a pre or post-workout supplement.

Casein – Casein is also a type of protein, but the main benefit of this is that it is slow absorbing. This means it offers a steady stream of amino acids for muscle growth over a longer period. This makes it great as a ‘before bed’ supplement.

For overall health and energy:

A quality probiotic – Probiotics are live healthy bacteria that help keep your gut and digestive system in tip-top shape. They help to boost your immune system and improve digestive function, among other powerful health benefits.

Multi-vitamin – Multi-vitamin supplements are exactly what they sound like. They are a carefully blended source of vitamins and minerals that support the natural functions of your body.

Greens powder – Greens powders are a mix of potent antioxidants such as green tea extract, spirulina, and spinach powder. Anti-oxidants are used in your body to reduce free-radicals, which causes diseases like cancer, asthma, and diabetes.

Vitamin D3 – Vitamin D3 is produced naturally in the skin when it is exposed to sunlight and can be stored by the body for when it is needed. It supports the absorption of calcium which is used to strengthen bone, support your immune system and maintain muscle strength.

For testosterone support:

DHEA – DHEA is a supplement that supports natural hormone levels, including testosterone, that decreases as you age. Supplementing with DHEA is claimed to support your immune system, help maintain and build muscle and bone, and help slow the aging process.

Zinc/Magnesium – Both Zinc and Magnesium are micronutrients that are needed by your body for various functions, including testosterone production. Supplementing with Zinc and Magnesium will support your body’s natural testosterone production.

Fenugreek – Fenugreek is a medicinal herb that has been shown by research to decrease inflammation inside and outside the body. It has also been shown to increase testosterone levels and increase libido in men.

**We cover all of the preferred brands, dosages, and supplement timing in our Old School Muscle Program.

Step #3 – Know Which Foods to Avoid

When you're training and eating optimally, you really want to make sure your gains are improving the size and definition of your muscles, right?

To make sure you grow your muscles without adding fat, there will be certain foods you will want to avoid.

The foods to avoid will fall into categories, which I will explain below.

Refined Carbs – Refined carbs are basically anything that is made with white flour, so white bread, bagels, pretzels, doughnuts, sugary cereals, and other baked goods.

These types of Carbohydrates contain very little nutritional value (other than sheer calories) and very little fiber content. It is basically a plate of empty calories that do nothing for your body whatsoever.

Processed meats – Although some meats are essential to your diet, for protein intake, processed meats like sausages and packaged ham will hurt your ‘lean bulking’ efforts.

The high levels of calories, salt, and saturated fat make processed meats a food to avoid when you want solid gains.

Alcohol – As well as containing completely empty calories, there is another reason why alcohol should be minimal when you are working towards lean muscle gains.

Alcohol consumption increases your body’s demand for anti-oxidants, which limits the amount available to support muscle repair and regrowth. Alcohol (especially beer) also decreases testosterone levels, which makes muscle building very difficult.

“Healthy” on-the-go foods – We are bombarded daily with advertisements showing us “healthy” foods that we should be eating, like smoothies, fruit snacks, and granola bars.

Most of these so-called “healthy snacks” are nothing more than glorified candy bars – packed with extra sugar and fat that you don’t need.

This is just another reason to prepare your own meals in advance. If all you have to do is open the fridge and grab a healthy meal, you will be much less likely to reach for the junk food out of convenience.

Fried Food – This one may be obvious, but eating too many fried foods will pack on fat far faster than muscle – due to the massive calorie load and fat content.

A high-calorie diet with fried food will increase your body-fat levels, which will cover up any muscle that you have worked hard to gain. It will also increase the amount of fat inside your body, which can lead to health issues like diabetes, CHD, and atherosclerosis.

Step #4 – Stay Consistent with a Simple Diet Plan

As well as being consistent with your training plan, it is massively important to stay consistent with your diet plan too. As we have mentioned before, it has been suggested that nutrition is responsible for 80% of your muscle gains.

If that’s true, you can understand why it’s so important to stick to your plan, every day!

Using a plan like our ‘Old School Muscle’ program will make sure you can stick with it, knowing you are following a proven strategy for increasing muscle mass fast.

Stick to protein sources like organic chicken breast, grass-fed beef, lean turkey, wild salmon, sardines, venison, and eggs.

We cover how to shop for a muscle building diet inside our Old School Muscle program – along with all the best recipes and supplement protocols.

Our main aim with the Old School Muscle diet plan is to make it easy to follow and sustainable for the long term. We want you to be able to change your eating habits, so you can achieve whatever health and fitness goal you may have.

Once you complete the 8-week training program, you will have a choice to make. Will you continue to gain muscle size, or will you move to cutting fat further to get ‘shredded’?

Step #5 – Use Pre and Post-Exercise Nutrition

Pre-exercise nutrition will play a key part in making sure you have sufficient energy before you work out, so you can push your muscles without running out of energy first.

Your post-exercise nutrition is to make sure you re-energize yourself and set your muscles up properly to use all the nutrients in your food to increase your muscle size.

Pre-exercise:

Your pre-exercise nutrition is to fuel your body ready for the training ahead and to make sure that your blood sugar and glycogen levels are stable.

This will ensure that you can complete your training at the desired level without fatigue, or energy drop during it.

You should take in a low glycemic index (GI) Carbohydrate between 1 ½ to 2 hours before your training session, with some protein to stabilize your blood glucose levels.

Low glycemic index foods include: 

• Sweet potato, corn, yam, lima/butter beans, nuts, peas, legumes, and lentils
• Most fruits, non-starchy vegetables and carrots

Post-exercise:

Your post-exercise nutrition is used to replenish your glycogen stores that have been depleted throughout your training.

The usual rate that our glycogen stores can be replenished is approximately 5%.

After exercise, this is raised to 7% – 8% due to our glycogen synthesizing enzymes being extra active for the first 15 minutes following exercise and remaining more active for up to 2 hours after.

You should take in high to moderate GI Carbohydrate, combined with Protein, immediately after, or within 15 minutes of completing your workout.

The reason you should have Carbohydrate and Protein combined in your post-exercise meals is that this replenishes Glycogen stores more effectively.

Protein and Carbohydrate both stimulate the release of Insulin, enabling the synthesis of Glycogen from the available Glucose.

A good meal for this would be a post-exercise protein shake.

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 what to eat to gain muscle.

It's common knowledge that eating right has a bigger impact on our overall health than working out does.

Even if you accept that truth, it can be hard to find cost-effective and convenient options for healthy eating.

Between a hectic work schedule, balancing your family's needs, and rushing through the workday, it's hard to figure out where eating healthy comes in
especially if you're not the main grocery shopper for the family.

But that's where we come in!

We'll share our tips and tricks for quick, healthy meals that will keep you sustained throughout the day.

Portioning With Quick & Healthy Meals

The heart of creating quick, healthy meals is right on your plate.

We use a principle called Perfect Plates to guide us as we create our meals. Perfect Plates allows you to not only choose the right foods, but also to portion them out in the healthiest way.

Using Perfect Plates is also a time saver, as it allows you to avoid counting calories.

Here is how a Perfect Plate is portioned:

• One-half plate of non-starchy vegetables
• One-fourth plate full of protein foods
• One-fourth plate full of starches

Our favorite non-starchy vegetables are cauliflower, tomatoes, leafy greens, celery, broccoli, cucumber, bell peppers, mushrooms, asparagus, green beans, and zucchini.

Examples of healthy starches are legumes, peas, dried beans, lentils, sweet potatoes, corn, quinoa, oatmeal, brown rice, wild rice, other whole grains, and fruit.

Healthy proteins include lean meat, chicken, turkey, fish, seafood, tofu, eggs, low-fat cottage cheese, nonfat Greek yogurt, reduced-fat cheese, plant milk, and protein powder.

Meal Prep Tips for Quick & Healthy Meals

Using the perfect plate method is a really easy way to identify and create quick & healthy meals. Meal prepping, the practice of preparing your meals in advance, makes the decision to eat healthy food easier. 

If you are someone who finds doing dishes daily and cooking daily a huge chore, meal prepping is for you.

If you are someone who thinks that healthy foods are too expensive to buy, meal prepping can help change your mind.

And if you're just someone who wants more built-in accountability, meal prepping is definitely for you.

We go into depth on how to successfully meal prep for the healthiest and cheapest meals here:

• Buy in bulk – this cuts the cost of healthy foods
• Cook twice a week – you'll cut down on dishes significantly
• Store your meals – this will give you immediate access to your healthy meals

All of these actions make your meal prepping accessible for you and streamlined to prepare.

Meal prepping does require work on the upfront, but it allows you to eat your meals with confidence.

Snacking Alongside Quick & Healthy Meals

Even though you'll be filling up on nutritious and quick, healthy meals, it's important to recognize that snacking is probably still going to happen.

Most people think that when dieting, you have to remove all snacking from your day.

But that's not the case! Healthy snacking is a great way to keep yourself on track for your fitness goals. You just need to find the right snacks.

When choosing your snacks, try to keep it within about 250 calories. This amount will keep you full, but won't ruin a future meal.

The best snacks to accompany quick, healthy meals are all good sources of protein, fiber or healthy fats.

Our favorites are nuts, berries, protein shakes, raw veggies with hummus, greek yogurt, fruit, and almond butter.

Along with choosing nutritious snacks, try drinking water before you eat on them. Drinking water before snacks and meals can help to reduce cravings and keep you hydrated.

Here are a few of our favorite quick & recipes to get you started:

 

 

 

 

 

Staying Committed

Even with all the knowledge of how to create quick, healthy meals, it can be difficult to stay committed to a nutritious meal plan.

Especially for those of us who are making a big life change by eating healthy, staying on the right track can be daunting.

The best way we've found to stay committed to eating well is to find a community who are going through the same trials and can support you.

Here at the Fit Father Project, we have trainers who can guide you and fathers like yourself who can relate to you.

The FF30X program offers you training resources and an outlet for your successes and failures. FF30X fits all the criteria of the perfect weight loss plan for men over 40.

Join our brotherhood and experience the difference in workouts and meal plans that really work.

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 on how to make quick, healthy meals. 

Creating a fat-burning diet for men is easier than you think when you have the right tools in hand. You’ll be surprised to learn how making simple changes in your daily routine leads to drastic changes in body composition. Knowing how to structure your diet, choose fat-burning foods, and complete fat-loss workouts help you achieve the lean body you desire!

Ways To Induce Fat Burning

There are several ways you can enhance your body’s ability to burn fat. Examples include:

#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

It’s fairly easy to create a 500-calorie deficit by making a few simple changes in your daily habits. 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.

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, which is when it burns mainly fat as fuel instead of carbohydrates. While the Institute of Medicine recommends adults eat at least 130 grams of carbs daily, many adults consume many more carbohydrates than this.

Because ketogenic diets focus on burning fat vs. carbs as fuel, aim to reduce your total carb intake and increase heart-healthy fats such as:

• Plant oils
• Fish oil
• Olives
• Avocados
• Nut butters
• Nuts
• Seeds

The reason this method works for fat loss is because dietary fat boosts satiety, or helps you feel full longer. Continue to also eat protein-rich foods  like lean meats, poultry, fish, seafood, eggs, tofu, plant milks, protein shakes, low-fat cottage cheese, and Greek yogurt.

The carbohydrates you do eat should be from fiber-rich sources, such as fruits, vegetables, legumes, and whole grains. Eliminate refined carbohydrates found 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. The Fit Father Project provides numerous muscle-building and fat-burning exercises for guys over 40, and even offers free workouts to get you started in your fat-loss journey! Aim to work out at least 30 minutes most days of the week, and slightly increase cardiovascular exercise for best fat loss results. Combine the Fit Father Project 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. You may want to avoid fasting for an entire day, however, 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.

What a Fat-Burning Diet Looks Like

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

#1 Drink Water in the Morning and Before Meals

In the morning when you first wake up, you might be dehydrated from 7-9 hours of sleeping without fluids. Instead of reaching for breakfast foods when you first wake up, choose water instead 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 to try 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 (or vegetables plus fruits) should make up the majority of your plate at each meal. Fill half of each plate with non-starchy vegetables to fill you up and control calories for fat-burning.

Examples of 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. Fill one-fourth of each plate with protein-rich foods such as: grilled chicken, turkey, fish, seafood, eggs, low-fat cottage cheese, non-fat Greek yogurt, plant milks, or protein powder smoothies.

#4 Choose Fiber-Rich Starches

Fiber-rich, slow-burning starches fuel your body, give you energy, and help boost satiety when fat loss is your goal. Fill about 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 off 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. To maximize fat burning avoid hot dogs, cold cut meats, regular bacon, sausage, bologna, and ham.

#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!

#3 Sugary Drinks

Sugary drinks are often high in calories but don’t help fill you up. In fact, these drinks often leave you craving more sugar. Replace sugary drinks (energy drinks, sports drinks, 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 like 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

Prepackaged 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 the lean physique you desire.

#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 that frequent trips to sit-down restaurants 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 found in some of these products. Check nutrition facts labels, and look for protein supplements containing less than 5 grams of sugar per serving.

Sample Fat Burning Menus for Men

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

Day #1

Breakfast

• 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

Snack

• 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

Lunch

• 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

Snack

• 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

Dinner

• 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

Breakfast

• 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

Snack

• 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

Lunch

• 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

Snack

• 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

Dinner

• 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

Reasons to Join a Fat-Burning Weight Loss Program

When fat burning is your goal, joining a healthy weight management program can help! The Fit Father Project 30X 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 the process of eating right, completing fat-burning workouts, and adopting other healthy habits so you can achieve the lean body you desire. Try FF30X today or begin with the Fit Father Project:

• Free 1-day meal plan
• Free fat burning workout
• Free muscle building workout

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

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 a fat burning diet for men.

Are you looking into different diets but struggling to find the one that suits your lifestyle? You’re not alone; finding the time to prepare healthy meals is difficult to say the least. Knowing a few healthy fast food choices can help you stick to your plans and achieve your weight loss goals.

In the ideal world, each and every meal would be planned and prepared, with the perfect balance of macro and micro-nutrients.

In the real world, you have limited time for lunch, and you certainly don’t want to be missing out on time with your colleagues. Because who wants to be sitting by themselves in the office with a salad when everyone else is at McDonald’s or Taco Bell?

Fortunately, there is a solution. All of the fast food chains are becoming more aware of the need to supply healthy fast food choices. You can take advantage of their menus to enjoy lunch with your colleagues and friends while still sticking to your new diet.

This guide is going to show you what menu options you can choose from the most popular fast food stores.

The Convenience of Having Healthy Fast Food Choices

One of the biggest problems with traditional diets is the restriction on which foods you can eat. In fact, if you take a look at the research, you’ll soon realize that 95% of people that diet will actually put the weight back on in the long term.

That’s got to leave you wondering what the point of a diet or healthy fast food choices is.

The answer lies in the approach. You don’t need to adopt a diet. You need to choose a healthy approach to eating.

This means enjoying fast food and other treats but in moderation. If you take a look at this 1-day meal plan, you’ll see that it uses foods that are readily available in your local store. You don’t need special food; you simply need to be more aware of what you eat.

Losing weight requires you to know your maintenance calories and then eat fewer calories per day. You can do this by understanding which foods are healthy and which you should be avoiding.

BY approaching a ‘diet’ in this way, you’ll be able to adopt a healthier approach to food and enjoy your healthy fast food choices.

Having fast food for lunch can help with your motivation during the rest of the week. Providing you keep your meals balanced, the healthy fast food choices can be a simple, but very satisfying, reward.

It will also ensure you don’t miss out on the office gossip!

The Menus

So what should you choose?

How do you know if the dish you've chosen is really one of the healthy fast food choices?

The following are examples of healthy choices. But, the real key is to take a look at the calories and nutrients each meal choice provides.

Whenever you eat out you should be looking to limit your calories, sodium, saturated fat, and added sugars. You want a good balance between protein and carbohydrates.

Don’t forget, the average man needs 2,500 calories, no more than 2,300mg of sodium, a limit of 30g of saturated fat per day, and approximately 60g protein. That’s across all your meals and snacks.

As you can see, the healthiest options can still be high in sodium, calories, or anything else for that matter. In fact, some of the sodium amounts on the healthy fast food choices are half your recommended daily allowance.  That should inspire you not to add salt to any of your food.

The trick to successfully eating healthy fast food choices is to know what you are eating and make sure the other meals throughout the day keep you under your calorie and nutrient targets.

This does mean spending a little time working out the right menu choice, perhaps at home. But, it is essential to ensure you can eat out and still maintain progress towards your weight loss goals.  

Healthy Alternatives Worth Considering

Of course, having to check the nutritional information of everything you eat can be time-consuming. There will be occasions when you forget, or simply don’t have the opportunity. There are two things which you must be aware of when this happens.

Extended ‘forgetting’

If you miss your nutrition targets on one day, it is not going to make a huge difference towards your goal. However, missing your goals can lead to it happening again and again. Before you know it, you’ll be thinking you’re eating healthy without actually knowing what you are putting in your body.

This is how most diet plans fizzle out.

The Alternative

The alternative is to look at healthier approaches to food. These are methods that allow you to eat without counting calories, or looking at nutrition labels.  It will involve spending a little time prepping your meals, but the effort is definitely worthwhile.

It doesn't even have to be hard, take another look at the 1-day meal plan to see how simple and easy it can be to make the right food choices every day.

Adopting a healthier approach to food means you will naturally start to eat healthy foods. Making the healthy choice will no longer be a difficult decision and will be something you can do effortlessly for life.

The perfect plate approach to eating, ½ vegetables, ¼ protein, and ¼ carbohydrates at every meal, is a great way to eat better, lose weight and improve your overall health.

If you plan your meals for the week and spend an hour or two preparing the ingredients, you’ll always have something healthy to eat, no matter how short of time you are. You’ll also know exactly what you are consuming.

Some great protein-rich foods include grapefruit, falafel, avocados, portabella mushrooms, oatmeal, eggs, hummus, green beans, pistachios, peanuts, and black rice.

That’s just a few of the foods you could be choosing and preparing. Not only will your meals be varied, but your colleagues are certain to be interested in what you are eating each day. Just be sure to do a little extra, for them to sample.

It has been found that employees which encourage healthy eating will gradually change the outlook of their colleagues and you can be that inspiration while striving to reach your own weight loss goals. Anything is possible!

Inspiration to Change

The real secret is to make the changes slowly. If you suddenly remove all the food you currently love, you’ll start to crave it. This leads to temptation, frustration, and ultimately returning to your old eating habits.

Remember, eating healthly is something you want to do for life. All you have to do is start with small steps; the rest can happen over time.

Having a goal will help you to reach your target.

You won’t want to miss out on lunches with your colleagues. As research shows, eating together is beneficial for productivity and the work environment.  Fortunately, there are ways around the issue, here are some ideas to help you get started:

Bring Your Own

If you’re really concerned about the number of calories, fat, and sodium that the healthy fast food choices are adding to your diet, then there is no shame in preparing all of your meals in advance and packing a lunch.

You'll still need to eat away from the office every now and then,  but instead of eating in a restaurant, find a green space where you can eat with your colleagues.

Bringing your own lunch allows you to stick to a healthy eating plan, saves you money on eating out, and can still provide a little bonding time with your colleagues. All it takes it a little organization.

Plus, you’ll find its fun to do something different.

Remember Your Goals

When you start a diet, healthy eating plan or any other activity to help you lose weight you'll probably feel very motivated and committed. Unfortunately, this feeling can dissipate as time passes because you're near to reaching your goal!

The result is often a return to your old ways, and the weight starts to creep back on. That’s why you need the support of a good meal plan, and you need to measure yourself regularly.

While the scales are a useful indication of your weight, you mustn't forget that exercising more will help you to start building lean muscle. This can mean the scales are not moving, even though you’re burning fat.

The answer is not just to weigh yourself. You also need to take regular pictures and measure your waist, thighs, chest, and arms; this will ensure you can see the changes happening even if the scales are static.

Being healthy is about more than making healthy fast food choices or losing weight. It’s about adopting the right approach to food and getting all the support you need. The Fit Father Project is here for support and to answer all your questions.

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 a few healthy fast food choices.

You might feel overwhelmed when thinking about meal prep ideas for weight loss or aren't really sure how to get started.

Fortunately, with the right tools in place, prepping meals to lose weight has never been easier!

The key is determining daily calorie allotments for weight loss, preparing weight loss meals ahead of time, properly packaging them, and refrigerating or freezing meals until you're ready to eat them.

How Many Calories and Macronutrients Should I Eat?

Daily weight loss calorie needs for men often range from 1,500 – 1,800 calories per day, based on a recommendation from the National Heart, Lung, and Blood Institute (NHLBI).

You might require more calories than this if you’re very active, to lose weight at a rate of 1 – 2 pounds each week. Aim to eat about 500 to 1,000 fewer calories than your usual intake.

A good weight loss goal is to consume 4 – 6 smaller meals spaced evenly throughout your day if you can, totaling about 1,500 – 1,800 calories for the day. For example, you might choose:

• Five or six 300-calorie meals
• Five 350-calorie meals
• Four 400-calorie meals

When seeking meal prep ideas for weight loss, aim to eat about 350 calories at each meal depending on your meal plan and individual weight loss calorie needs.

Ways to Tally Calories

Counting calories may sound tedious, but using the right resources can help! Once you get used to counting calories as part of your meal prep weight loss routine, it gets easier and easier. Use the following free (or low-cost) calorie-counting online resources and apps to get started:

1. Department of Agriculture food composition database
2. WebMD food calculator
3. MyFitnessPal
4. Lose It!
5. FatSecret

You can also read nutrition labels on your favorite foods to track calories. Be sure to note the serving size on nutrition labels so you can count calorie correctly and avoid overindulging.

How to Count Macros

If counting macros (macronutrients) is more your style, use that method instead of tracking calories. Simply count the grams of protein, carbohydrates, and fat you’re eating and stick within daily weight loss allotments. For a 1,600-calorie weight loss diet for men (containing 25% of the calories from protein, 30% from fat, and 45% from carbohydrates), you’d aim for daily totals of:

• 100 grams of protein
• 180 grams of carbohydrates
• 53 grams of fat

Use food labels, a food analysis app, or the USDA’s food composition database to track macronutrients for weight loss.

Reasons to Divide Your Plate

If you just don’t have time for counting calories or macronutrients, divide your plate instead! Fill each small plate (or food prep storage container) the following way:

• Half full of non-starchy vegetables
• One-fourth full of protein foods
• One-fourth full of starches

Examples of non-starchy vegetables include cucumbers, tomatoes, leafy greens, celery, broccoli, cauliflower, bell peppers, mushrooms, asparagus, green beans, and zucchini.

Starches include peas, dried beans, lentils, other legumes, sweet potatoes, corn, quinoa, oatmeal, brown rice, wild rice, other whole grains, and fruit.

Healthy protein foods include lean meat, chicken, turkey, fish, seafood, tofu, eggs, low-fat cottage cheese, nonfat Greek yogurt, reduced-fat cheese, plant milk, and protein powder.

Don’t forget to add heart-healthy fats to each meal! Examples include olive oil, other plant-oils, fish oil, avocados, nuts, seeds, nut butters, and olives.

Sample Weight Loss Meal Ideas

The following examples include 350-calorie healthy meal ideas you can prep ahead of time to maintain healthy eating habits and achieve or maintain your goal weight:

Meal #1 (351 calories)

• 1 small sweet cooked potato: 100 calories
• 3 ounces of grilled chicken: 126 calories
• 1 1/2 cups of broccoli sautéed in olive oil: 125 calories

Meal #2 (338 calories)

• 1/2 cup of cooked brown rice: 124 calories
• 3 ounces of grilled or baked salmon: 155 calories
• 3 cups of leafy greens topped with 1 tablespoon of oil-based dressing: 51 calories

Meal #3 (351 calories)

• A 3-egg omelet made with 1 cup of mushrooms plus spinach leaves mixed in: 241 calories
• 1 medium banana: 105 calories
• 1 cup of black coffee: 5 calories

Meal #4 (334 calories)

• 1/2 cup of cooked oatmeal: 150 calories
• 1/2 cup of low-fat cottage cheese: 81 calories
• 1/2 cup of blueberries: 42 calories
• 1/3 ounce of walnuts: 61 calories

Meal #5 (351 calories)

• 3 ounces of grilled shrimp: 84 calories
• 3/4 cup of cooked quinoa: 167 calories
• 1 1/2 cups of cooked asparagus prepared with 1 teaspoon of olive oil: 100 calories

Meal #6 (350 calories)

• 3 cups of leafy greens topped with 1 tablespoon of oil-based dressing: 55 calories
• 2 ounces of grilled chicken strips: 84 calories
• 1 hard-boiled egg, sliced: 72 calories
• 1/4 cup of whole-grain croutons: 46 calories
• 1 small apple: 93 calories

Meal #7 (342 calories)

• 3 ounces of tuna steak: 156 calories
• 1/2 cup of cooked wild rice: 83 calories
• 1 1/2 cups of cooked cauliflower: 43 calories
• 1 1/2 teaspoons of oil: 60 calories

These sample meal prep ideas for weight loss give you an idea of what 350-calorie meals look like. You can increase or decrease portion sizes based on your total calorie needs for weight loss and the type of meal plan you’re using. Season foods with salt (use sparingly), pepper, herbs, and other seasonings of your choice.

Weight Loss Meal Prep Recipes

In addition to the sample 350-calorie weight loss meals above, numerous meal prep ideas for weight loss involve delicious recipes you can make over the weekend to prepare for the week ahead. Examples of weight loss recipes containing 300 – 350 calories per serving include:

#1 Mediterranean Tuna Antipasto Salad

This Mediterranean tuna antipasto salad recipe contains:

• 306 calories per serving
• 8 grams of fiber
• 28 grams of total carbs
• 15 grams of protein
• 16 grams of fat

The recipe is loaded with nutrient-dense foods including salad greens, chickpeas or other legumes, chunk light tuna, red bell peppers, onions, capers, fresh parsley, olive oil, lemon juice, and seasonings. Prepare this salad ahead of time, place it in an airtight container, and keep it refrigerated until you’re ready to enjoy it!

You’ve probably heard time and time again to “avoid processed foods,” but may not be entirely sure what that all entails.

Knowing about food manufacturing processes and how to avoid processed foods helps you improve health parameters, reduce disease risks, and look and feel your best!

What Exactly are Processed Foods?

Processed foods are raw, whole foods that have been altered in some way during manufacturing.

Processing foods might be as simple as washing and cutting the foods – or adding extra ingredients, fillers, preservatives, sugar, or fat to enhance flavor, texture, color, or shelf life.

Essential nutrients, such as vitamins, minerals, probiotics, omega-3s, and fiber, may be lost or added during processing.

Not all processed foods are bad for you. But generally speaking, whole (unprocessed or minimally processed) foods are the most nutritious.

Are There Benefits of Processed Foods?

Some processed foods can add value to your diet or lifestyle. Examples of possible benefits of (some) processed foods include:

• Milk is often fortified with extra vitamins and minerals – and pasteurized to eliminate the risk of foodborne illness.
• Plant milks and juices might be fortified with essential vitamins, minerals, fiber, or omega-3 fatty acids.
• Fruit packed in its own juice has a longer shelf-life than fresh fruits.
• Canned meats, such as tuna, have a longer shelf life than fresh meats.
• Pre-washed, pre-cut fresh veggies and fruits add convenience for busy families.
• Frozen fruits and vegetables keep longer than fresh produce.
• Hard-boiled, peeled eggs add convenience to busy lifestyles.
• Extra virgin cooking oils are minimally processed and healthy for your heart.

Keep in mind when looking for minimally processed fruits and veggies, opt for those that are raw with the peel still intact to minimize nutrients lost during processing.

Processed Foods You Should Avoid

Heavily processed foods are generally less healthy for you than minimally processed and whole foods. Highly processed foods are NOT in their original form. These foods often contain added sugar, preservatives, fillers, extra sodium, and other ingredients not naturally present in whole foods. Examples include:

• Sodas and other sugary drinks
• Candy, cookies, cakes, and ice cream
• Doughnuts and other baked goods
• Potato chips, crackers, and pretzels
• Fried foods
• Frozen pizza
• Prepackaged frozen dinners
• White bread, white rice, and many breakfast cereals
• Some cooking oils
• Processed meats
• Dressings, gravies, and other sauces

Examples of processed meats include ham, sausage, bacon, pepperoni, cold cut meats, and hot dogs. These meats are often blended with other animal parts and contain added sodium, preservatives, or fillers. They may have been smoked, fermented, or cured during processing.

The American Cancer Society reports that eating 50 grams of processed meats daily, which equates to just one hot dog or four strips of bacon, increases your risk of colorectal cancer by almost 20%!

Choose Whole Foods When Possible

When choosing nutritious foods to maximize health and achieve or maintain a healthy weight, pick whole foods whenever possible. A whole food is a food that comes in its original form. Examples include:

• Raw fruits
• Raw vegetables
• Unaltered (unprocessed) whole grains
• Nuts and seeds
• Legumes
• Avocados
• Fresh, organic cuts of very lean meat, poultry, fish, or seafood
• Unprocessed plant oils

Using whole, organic foods during food prep at home reduces the chance of ingesting hidden additives or chemicals that can leach into foods from their packaging.

Making Smart Food Choices to Optimize Health  

Choosing minimally processed foods involves making simple food swaps for foods you normally might eat.

Food Swaps that Minimize Processed Foods

The list below provides examples of easy ways to cut back on processed foods:

• Choose extra virgin oils in place of highly processed plant oils
• Choose black coffee, unsweetened tea, or water in place of soda
• Eat whole fruits and vegetables vs. canned produce when possible
• Pick whole grains rather the white bread, white rice, and other refined grains
• Choose organic, fresh meats vs. processed meats
• Cook your own food vs. buying prepackaged frozen dinners, frozen pizza, and restaurant foods
• Flavor foods with oils and herbs rather than white sauces, gravies, and other dressings
• Pick natural cheese vs. processed cheeses
• Eat nuts and seeds vs. chips, crackers, and pretzels
• Choose fresh fruit instead of baked goods, ice cream, and other sweet treats
• Pick whole-grain cereals with no added sugar vs. sugary cereals
• Check ingredient labels on granola bars, protein bars, and protein powders
• Purchase organic foods when possible

Food labels can be misleading, as products claiming to be “natural” may contain hidden ingredients or be exposed to antibiotics, growth hormones, or pesticides during processing.

You won’t always know how foods are processed during manufacturing, but check ingredient lists on food labels to reduce or eliminate highly processed foods from your diet.

What to Watch Out for on Food Labels

Not all foods provide nutrition labels, but many that don't are whole foods (such as fresh produce). For foods you eat that come with nutrition facts labels, look at the ingredients list. The first ingredient listed is present in the largest amount.

As a rule, if you aren’t sure what an ingredient is, it could be a preservative or other additive. The following list of common food additives may be present in highly processed foods:

• MSG (monosodium glutamate)
• Sodium nitrite
• Sodium nitrate
• Sodium benzoate
• Sodium phosphate
• Artificial food coloring (yellow #5, red #3, etc.)
• High fructose corn syrup
• Guar gum
• Carrageenan
• Xanthan gum
• Artificial flavoring
• Hydrogenated oils (trans fats)
• Brominated vegetable oil
• Potassium bromate
• BHA (butylated hydroxyanisole)
• BHT (butylated hydroxytoluene)
• Sugar
• Caramel coloring
• Cane juice
• Salt
• Artificial sweeteners (sucralose, aspartame, acesulfame potassium, and saccharin)

The Food and Drug Administration (FDA) provides a more extensive food additive list. These and other ingredients are added to foods during processing to enhance flavor, emulsify mixtures, change texture, add color, sweeten, increase saltiness, extend shelf life, reduce bacterial growth, or keep foods moist and tender.

Are Whole Foods Organic?

Just because a food is a whole food doesn't mean it’s organic. Fresh meats and milk may come from animals treated with antibiotics or growth hormones, and fresh produce might have been grown in fields treated with pesticides and herbicides – if these foods weren't organically grown. Because of this, some people prefer to eat only organic foods, which are free from:

• Growth hormones
• Antibiotics
• Pesticides
• Herbicides
• Genetically modified foods/ingredients
• Preservatives
• Other additives

In other words, choosing organic foods means you’re lowering your risk of ingesting chemicals and other additives that may lurk in non-organic foods. But not all organic foods are 100% organic. The U.S. Department of Agriculture established the following guidelines for organic food labeling:

1. Made from organic = contains at least 75% organic ingredients
2. Organic = contains at least 90% organic ingredients
3. 100% organic = processed using approved organic methods and all organic ingredients

Just because a food is organic doesn't mean it’s healthy or a whole food. Essential nutrients can get lost during organic food processing, and these foods may contain sodium or added sugar, so always check the ingredient label to be sure.

How Much Sodium is Okay?

Nearly all processed foods contain added sodium to enhance flavor or increase shelf life. Sodium is an essential nutrient your body requires daily to function properly. However, ingesting too much sodium can lead to high blood pressure and a higher risk of heart disease.

When reading nutrition facts labels on processed foods, you’ll see the amount of sodium listed in milligrams per serving. The American Heart Association recommends limiting sodium in your diet to no more than 2,300 milligrams daily, and no more than 1,500 milligrams per day if you have high blood pressure. To give you an idea of how much sodium is in table salt, use the following guideline:

• 1/4 teaspoon of salt = 575 milligrams of sodium
• 1/2 teaspoon of salt = 1,150 milligrams of sodium
• 1 teaspoon of salt = 2,300 milligrams of sodium

Working out regularly (especially if you sweat a lot during workouts) helps your body excrete excess sodium.

How Much Added Sugar Can I Have?

As a rule, reduce added sugar in your diet as much as possible to optimize health. However, it can be difficult to eliminate added sugar from your diet entirely as it’s present in numerous processed foods in a variety of forms, such as:

• Corn syrup
• Corn syrup solids
• High fructose corn syrup
• Fructose
• White granulated sugar
• Sugar
• Raw sugar
• Brown sugar
• Maple syrup
• Anhydrous dextrose
• Confectioner’s powdered sugar
• Dextrose
• Lactose
• Maltose
• Sucrose
• Malt syrup
• Honey
• Invert sugar
• Molasses
• Nectar
• Cane juice

The USDA Dietary Guidelines for Americans 2020 allow some leeway for added sugar but encourages you to limit it as much as possible (less than 10% of your total calorie intake, or less than 50 grams daily when eating 2,000 calories). When following a 2,000-calorie meal plan, the USDA allows for 260 calories from food sources of your choice.

Chemicals that May Lurk in Foods

Even if foods aren’t processed or are minimally processed, chemicals can still make their way into these foods. Examples of harmful chemicals commonly found in small amounts in certain foods include:

• PCBs (polychlorinated biphenyls) and mercury are present in fish and seafood living in polluted waters.
• Bisphenol A (BPA) and phthalates can leach into foods from plastic packaging and some food cans.
• Lead may be present in tap water or foods prepared with tap water.
• Other chemicals can leach into foods grown in polluted soils.

While there isn’t necessarily a way to avoid chemicals in foods entirely, even if you only eat organic foods, there are numerous ways you can cut back on these chemicals:

1. Choose low-mercury fish and seafood– such as salmon, canned light tuna, cod, and shrimp.
2. Pick fresh produce vs. canned foods or foods packaged in plastic.
3. Look for food packages listed as “BPA free.”
4. Drink filtered tap water, and have your tap water tested.
5. Avoid leaving bottled water in the sun or heat.
6. Don't prepare food with unfiltered tap water.
7. Air pop your popcorn rather than using microwavable popcorn bags.

Following these simple tips can reduce the harmful substances you and your family ingest, and maximize your health.

Do Additives and Chemicals Cause Health Problems?

Food additives and chemicals that leach into foods from environmental pollution, food cans containing BPA, and plastic packaging could indeed increase your risk of cancer and other health problems when consumed in large amounts.

In fact, some additives approved for use in the United States have been shown to cause cancer in animal studies.

• Increasing your consumption of highly processed foods by 10%  is associated with a greater than 10% risk of overall cancer, say researchers who conducted a study published in 2018 in BMJ.
• The American Cancer Society says the link between processed meats and cancer may be due to sodium nitrite used as a preservative in these meats, and BPA in plastic packaging appears to increase cancer risks.
• BPA may negatively affect the development and behavior of infants and young children exposed to it during pregnancy and early childhood, according to Stanford Children’s Health.
• Mercury is a neurotoxin. Fetuses (during pregnancy) and young children exposed to too much mercury might experience neurological and cognitive delays during development.
• Ingesting too much lead can lead to cognitive, behavioral, and other developmental delays in children.
• Certain substances (such as saccharin) are approved for use in the U.S. despite the fact they are linked with cancer in lab rats.

The bottom line is research is ongoing to determine which health problems food additives and chemicals cause, and to what extent. The FDA usually bans substances if they caused cancer or other serious health problems in animal studies.

Eating Clean in a World of Prepackaged Foods

Food additives and chemicals aren’t usually harmful in small amounts. However, it’s difficult to determine which amount of these substances, if any, really is safe.

While you can’t always avoid additives entirely, do the best you can by:

• Choosing whole, organic foods
• Avoiding processed and prepackaged foods when possible
• Reading nutrition facts and ingredient lists on food labels
• Knowing how to plan nutritious meals and menus

The Fit Father Project 30X (FF30X) is a healthy eating and weight loss plan specifically designed for busy dads over 40 seeking weight loss, fat loss, muscle gains, or simply better health. The plan helps men over 40:

• Make healthy food choices
• Plan nutritious meals and menus
• Receive motivational support
• Get daily fat-burning workouts
• Live an overall healthier life

After signing up for FF30X, you’ll receive 24/7 access to Q&A support from medical and nutrition experts. When you’re ready to join a healthy community and be surrounded by social support, sign up for FF30X or try a free 1-day meal plan or free muscle-building workout today!

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 how to avoid processed foods.

This diet plan for men really works! How many times have you heard this and be disappointed by the results? The problem is that are hundreds of ‘experts’ offering their diet plan for men, none of the plans are the same leaving you to find the right one by trial and error.

Fortunately, this doesn't have to be the case. Instead of picking a diet plan it’s time to understand how the diet plan for men works. This will allow you to improve your diet, lose weight and perhaps even build some muscle.

The real secret is that you don’t need a diet plan for men!

What you actually need is to change the way you look at food and build a healthy eating habit that will last you for life. Take a look at this 1-day meal plan to see how eating can still be fun as well as healthier for you.

How to Choose a Diet Plan For Men

The first thing you need to do is move away from the concept of a diet. These are generally techniques that change the way you eat for a set period of time.

Unfortunately, many people who lose weight simply put it back on after they've finished their diet plan. The reason is that these people return to their old ways of eating. In short, diets are not sustainable for the long term.

When choosing a diet plan for men you need to consider the foods you like to eat and change your eating habits. This will allow you to adapt your outlook on food and eat healthier for life. You are not taking on a fad diet, but changing the way you eat for life.

It’s a relatively small but essential distinction. You need to be looking at a healthier way of eating for life. This will allow you to lose weight, improve your health, ward off age-related diseases, and even build muscle.

Here are a few of the more popular diets:

Paleo

This is also known as the caveman diet. All you can eat is what cavemen would have eaten, which means no dairy or processed foods. Meat, fruit, nuts, and vegetables are pretty much it.

You’ll find this a good diet for boosting protein and avoiding the chemicals that are in processed foods. However, you’ll probably find that it's hard to sustain, if only because of the number of temptations in the modern world.

Low Carb Diets

In contrast, the low carb diet allows you to eat modern foods, but it encourages meat, fish, eggs, and vegetables.

Unfortunately, eating low carbs may reduce your energy levels, and you're also likely to find the meals to be boring. It’s hard to cut out carbs completely.

Adopt a Fresh Approach Today for Real Results

Instead of focusing on all the things you can eat or even those that you can’t you can change your approach to food and still consume virtually anything without having to count the calories or points in a specific food.

You may ask how? It’s simple; you need to adopt the perfect plate approach to food. In short, you want to split every plate of food you eat into 3 sections:

• ½ vegetables
• ¼ protein (eggs, chicken, seafood, oats, Greek yogurt, almonds, cheese, milk, etc.)
• ¼ carbohydrates (bread, rice, crackers, cereal, sweet potatoes, yams, etc.)

You will get the nutrients you need to stay healthy, the carbohydrates you need for energy and the proteins that are so essential for cell repair.

It may seem ridiculously simple, but the best diet plan for men is that easy. Change the way you view your food, and you can enjoy eating while losing weight and staying healthy.

Additional Tips to Make Your New Diet Plan for Men More Effective

These tips will make it easier to adapt the way you approach food.

Meal Prepping

Once you realize that creating a healthy meal involves a medium-sized plate filled according to the perfect plate principles, you’ll quickly see that it is possible to eat healthy even when you have little time available.

To make this process even easier you can prepare your meals in advance; it should take no more than an hour or two twice a week. The result is healthy food available in a few moments whenever you need it.

Intermittent Fasting

If you’re looking to lose weight and want to give your body a boost, then you can try intermittent fasting. All you need to do is use the perfect plate approach for 5 days a week and for two days, (preferably not consecutive), you limit your food intake.

A complete absence of food is not necessary; you simply limit your calorie intake to approximately 500. During this period your body will burn ketones instead of carbs. These are created by breaking down the fat cells in your body, so you’ll be burning more fat!

Support

An essential element of any change to your eating habits and your attempts to build a healthier lifestyle is to get the right support.  Ideally, your family will be aware and will help you to stick to your new eating habits.

But, you can also find support from the Fit Father Project where there are hundreds of suggested recipes, exercises, and the free 1-day meal plan. You can even talk with other men who are working towards the same goals as you or hear the stories of those who have already achieved success.

Extra Tips to Ensure Your Success

As you age, you may notice that you start to lose muscle as well as gaining fat. This is seen as part of aging, but it doesn't have to be.  It is possible to gain muscle and burn the fat, all you need is the right diet plan for men, some simple exercises and a boost in your testosterone levels.

Boosting testosterone is also something that can be done through the food you eat; you don’t need a testosterone booster! Add in a simple home workout, and you’ll burn more fat and build muscle. It’s worth noting that muscle burns as much as 5 times the number of calories that body fat does, that’s going to help you achieve the results you want from your diet plan for men.

If you’re ready to discover the new you start incorporating these techniques into your daily routines today. Make the changes gradually, and your diet plan for men will simply become a lifestyle which can be sustained indefinitely.

Just like me, you can lose weight and still enjoy your food!

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 creating a diet plan for men.

Breakfast may be more important than you think for weight loss. In fact, a 2017 study published in Plos One reports that skipping breakfast is associated with a higher risk of abdominal obesity compared with eating breakfast regularly.

Another study published in 2017 in Obesity Science & Practice found that eating breakfast helps prevent weight gain, especially around the waistline, in men over time. However, what you eat for breakfast determines how successful you'll be at shedding pounds. Choose the right combination of nutritious foods to keep you full and energized throughout the morning, and make healthy eating a lifestyle!

Why Breakfast Aids in Weight Loss

Starting out your day with a healthy breakfast aids in weight loss for numerous reasons, such as:

1. Eating breakfast decreases your risk for binge eating later in the day.
2. Breakfast jump starts your metabolism and keeps it going strong throughout the entire day.
3. Eating breakfast gives you the energy needed to burn extra calories.
4. Breakfast helps prevent physical and mental fatigue.

In addition to lowering your risk for belly fat accumulation and weight gain over time, eating breakfast can help you focus better at work and burn extra calories during early morning workouts.

Knowing how to plan a healthy weight loss breakfast for men can improve your overall quality of life, and help you achieve or maintain weight management goals.

How to Plan a Healthy Weight Loss Breakfast

Healthy weight loss breakfasts for men are easy to plan. Simply divide your plate into sections and choose a variety of fiber-rich foods, healthy proteins, and nutritious fats. For example, fill:

• About half of your plate with fruits and veggies
• One-fourth of your plate with healthy protein foods
• One-fourth of each plate with fiber-rich starches and nutritious fats

When creating weight loss breakfast meal plans, use the following lists to begin shedding excess weight and fat in no time.

Fiber-Rich Breakfast Foods

Add the following fiber-rich foods to weight loss breakfast menus to stay full all morning long, drop excess weight, and look and feel your best.

• Berries
• Bananas
• Citrus fruits
• Kiwi fruit
• Melons
• Tomatoes
• Spinach
• Kale
• Other vegetables
• Oatmeal
• Quinoa
• Nuts
• Seeds
• Legumes

While you might not think of vegetables as breakfast foods, find creative ways to add veggies to morning meals. This means adding vegetables to omelets, scrambled eggs, tofu, or vegetable juices and smoothies.

Nutritious Protein-Rich Breakfast Foods

Protein helps increase satiety, maintain lean muscle during weight loss, keep your metabolism high, and maximize energy expenditure. Simply choose proteins you love, and fill at least one-fourth of each plate with high-protein breakfast foods like:

• Eggs
• Lean chicken or turkey
• Uncured turkey bacon
• Meatless bacon
• Meatless sausage
• Tofu
• Greek yogurt
• Low-fat cottage cheese
• Low-fat milk or plant milk
• Reduced-fat cheese
• Plain Keir
• Protein powder
• Nuts
• Seeds
• Nut butters
• Legumes

You can add just about any protein-rich food to breakfast recipes. Nuts, seeds, nut butter, and tofu are rich in heart-healthy fats in addition to protein.

Healthy Breakfast Fats

Like protein, dietary fat also boosts satiety to help you feel full longer after eating breakfast. This reduces your risk of binge eating later in the day and curbs junk food cravings. Consuming healthy fats also keeps your hair, skin, nails, and heart healthy. Examples of nutritious fats often used in weight loss breakfasts include:

• Avocados
• Nuts
• Seeds
• Nut butters
• Olives
• Plant oils

Incorporate these fats into all weight loss recipes, not just breakfast dishes.

Nutritious Breakfast Weight Loss Drinks

Regardless of which meal you’re eating, drink lots of water plus coffee or green tea to get a boost of antioxidants and energizing caffeine to increase your calorie expenditure. Black coffee and unsweetened green tea are low-calorie drinks,  providing just under 5 calories per serving. Protein shakes and smoothies make excellent breakfast drinks or meal replacements as well!

Weight Loss Calorie Recommendations for Breakfast

When you’re dieting to lose weight, eat about 500 to 1,000 fewer calories than your usual intake to drop 1 – 2 pounds per week. This weight loss rate is safe and effective for long-term success, says the Centers for Disease Control and Prevention (CDC).

For many men, this means eating about 1,500 to 1,800 calories daily, suggests the National Heart, Lung, and Blood Institute (NHLBI). Your individual weight loss calories needs vary based on your size, age, metabolism, and activity level.

As a rule, aim to eat about 300 to 400 calories for breakfast during weight loss and limit overall calories to 1,500 – 1,800 per day. The following are examples of how men can stick with this daily calorie allotment and achieve their goal weights:

• Three 350-calorie meals plus two to three 250-calorie snacks
• Four 400-calories meals
• Five 350-calorie meals
• Six 300-calorie meals

Aim to eat smaller, more frequent meals throughout the day rather than two or three large meals. Doing so helps curb hunger and lowers your risk of overeating at mealtime.

Weight Loss Breakfast Ideas for Men

Choose a weight loss breakfast you love, control your overall calorie intake, and change up breakfast ingredients often to avoid boredom and meet your body's daily nutritional needs. Examples of healthy breakfast ideas that will keep you going strong all morning long include:

Weight Loss Breakfast #1

• 1 cup of low-fat (1%) cottage cheese: 163 calories
• 1/2 ounce of walnuts: 90 calories
• 1 cup of blueberries: 84 calories

Total calories: 337 calories

Weight Loss Breakfast #2

• A 3-egg omelet made with 1/2 cup of mushrooms and 1/2 cup of spinach: 230 calories
• 1/4 of an avocado: 80 calories
• 1 cup of strawberries: 50 calories

Total calories: 360 calories

Weight Loss Breakfast #3

• 1 scoop of protein powder: 103 calories
• 1 small banana: 90 calories
• 1 1/2 cups of low-fat milk or plant milk: 120 calories
• 1 teaspoon of almond butter or chia seeds: 32 calories
• Ice: 0 calories

Total calories: 345 calories

Weight Loss Breakfast #4

• 1 cup of cooked oatmeal: 150 calories
• 1/2 ounce of almonds: 82 calories
• 1 small orange: 65 calories
• 3 slices of uncured turkey bacon or meatless bacon: 90 calories

Total calories: 387 calories

Weight Loss Breakfast #5

• 2 hard-boiled eggs: 144 calories
• 1 container of plain nonfat Greek yogurt: 100 calories
• 1/2 ounce of pistachios: 80 calories
• 1 cup of raspberries: 64 calories

Total calories: 388 calories

Weight Loss Breakfast #6

• 2 scrambled eggs made with 1 teaspoon of oil
• 1/2 cup of cooked asparagus
• 1/2 cup of cooked black beans
• 1 medium kiwi fruit

Total calories: 360 calories

(Vegan) Weight Loss Breakfast #7

• 3 meatless sausage links: 191 calories
• 1 cup of cantaloupe cubes: 60 calories
• 1 1/2 cups of protein-fortified almond milk or soy milk: 120 calories

Total calories: 371 calories

Weight Loss Breakfast Recipes

Weight loss breakfast recipes don't have to taste boring and bland. Try the delicious, nutritious breakfast recipes below to curb your appetite and watch the pounds melt off.

Weight Loss Breakfast Recipe #1: Egg, Quinoa, and Avocado Bowl

This heart-healthy egg, quinoa, and avocado bowl recipe boosts satiety and keeps you energized all morning long. Make this dish a regular breakfast to drop excess weight, keep it off for good, and maintain or build muscle mass. Ingredients include:

• 1 cup of cooked quinoa
• 2 cooked eggs
• 2 cooked egg whites
• 1/4 of an avocado
• Steamed veggies of your choice

Simply cook the ingredients, combine them together in a bowl, and add salt, pepper, or your favorite seasonings!

Servings: 1 to 2

Weight Loss Breakfast Recipe #2: Bell Pepper Eggs

You’ll love this mouth-watering, nutritious bell pepper egg recipe that’s low in calories but loaded with protein and satiating fiber. Ingredients include:

• 1 bell pepper, sliced into rings
• 6 eggs
• 2 tablespoons of chopped chives
• 2 tablespoons of chopped parsley
• Salt and pepper to taste

Just spray a non-stick pan with cooking spray, sauté the bell peppers for several minutes, and flip them over. Crack an egg in the middle of each pepper, add seasonings, and finish cooking the eggs. Garnish with the parsley and chives if desired, and enjoy!

Servings: 6