Weight Loss Diets for Men — Things to Consider and Avoid

It's almost a cliché to steer people away from fad diets at this point. Even if it's great advice, most people know that extreme weight-loss diets aren't sustainable over long periods of time. The reason weight-loss diets remain popular is that everyone is looking for a diet that includes food they enjoy eating and works for losing excess fat.

Weight loss diets for men are typically designed with higher calorie allotments than those designed for women. In our article, The 10 Best Diets for Men Backed by Research, Erin laid out the common characteristics of the most effective weight loss diets for men.

The best diets for men all have a few things in common.

  • weight loss diets for menWell balanced
  • Sustainable
  • Includes vegetables
  • Includes fat 

The best and most effective diets all have the above criteria.

  • Paleo diets
  • Mediterranean diets
  • Vegetarian diets
  • Low carb diets
  • Ketogenic diets
  • Raw food diets
  • Volumetric diets
  • Dash diet
  • Reduced calorie diets

If you're thinking about starting a diet, it's a good idea to take multiple things into consideration. Your situation is unique. So what works great for others, may not work for you.

Some people are just looking to lose a few pounds of fat on a short term diet. For those people, I would recommend they try intermittent fasting instead. Almost anything is better than eating some untested, highly restrictive diet with no benefits.

portion controlYou shouldn't need to change your diet over a short term period to lose weight. If you cut out the junk, eat healthy whole foods, you should be able to adjust your portion sizes, and easily lose weight when needed.

Regardless, some of you will still want to look at short term diets. It's fine, really. Our bodies are amazingly adaptable. People have survived on some pretty terrible diets before.

If you decide to try what my mom calls “the hot dog diet” you'll probably only a suffer a few headaches, irregular bowel movements, and who knows, you may even lose a pound or two.

Strict diets are silly. 

Things to Consider When Choosing a Weight Loss Diet

Losing weight is not easy. It requires you to eat the right foods, in precise amounts, and to get plenty of exercise. This sounds easy enough, but unfortunately, most diets fail most people.

There are over 78 million overweight adults in the United States, and you can bet that very few of them actually choose to be that way. The majority of those people will try one diet or another within the next 6 to 12 months, and the majority of that group will fail to lose weight, or lose weight and fail to keep it off.

This doesn't mean overweight people are weak-willed. It also doesn't mean the diets they are trying are bad. It means they did not choose the right diet plan or diet program for their particular lifestyle and situation.

Successful weight loss has to begin with the right diet plan or diet program.

Here are some realistic considerations before committing to any plan or program.

The Best Weight Loss Diets are Inexpensive

Some big-name diet centers or programs are very pricey. Typically, you will not pay just a onetime fee. You may also pay a monthly fee and a fee for meal packages.

groceries money concept weight loss diet plans for menThese companies often have deals, where you pay a set amount for each pound you want to lose, but even in those cases, you will still have to pay for the meal packages.

You may also have to sign a contract, which means you will have to pay for the remainder of the time in the contract even if you quit doing the program.

Almost any reputable organization will let you try their plan for free.

We offer a free one-day meal plan to give you a good idea of our suggested strategies.

If you are considering following a diet plan from a book or website, you must determine in advance if the foods listed for the diet or meal plans are affordable.

The sad truth is that healthy foods cost more than unhealthy foods. If you cannot afford to buy the foods needed to follow the diet plan, you will not stick to the plan. Remember that you will need to be able to afford those foods on a long-term basis.

Not all foods are obtainable in all areas. Check to see if particular foods are available at your local grocery stores.

If they aren't, see if the grocery stores will special order them for you. If that isn't an option, see if the foods can be ordered online. If they can, make sure the shipping doesn't break your food budget.

The Best Weight Loss Diets Include Food You Enjoy Eating

how to get back in shape after 40If the diet requires you to eat foods that you do not like you will not stick to the diet.

Humans have taste buds and nerve endings, so this is a pretty good indication that we were meant to enjoy the taste and texture of the foods we eat.

Additionally, if the diet requires you to eat foods that you have never tried before, you should make it a point to try those foods before committing to that diet plan.

The Best Diet Plans are Easy to Follow

The Fit Father's approach is to recommend simple whole foods. These are foods almost everyone enjoys eating.

Any and all weight-loss diets for men should include foods like fish, eggs, lean meat, poultry, nuts, fruits, and of course, vegetables. 

Questions to Ask

Does the diet fit with your lifestyle?

If you have a full-time job, children to raise and a home to take care of, you probably do not have a great deal of spare time.

weight loss diets for menIf the food preparation needed for the diet plan you are considering will require time that you do not have or time that you do not want to spend on food preparation, chances are you won't stick to the diet plan.

If the food options for the diet do not allow you to eat out in restaurants or at a friend's home and the diet simply does not fit your lifestyle, you may need to move on to consider other programs.

If the diet requires you to spend an hour at a gym each day or to eat six meals a day and you don't have that kind of time available, the plan won't work for you.

Is the diet plan healthy?

A diet can sound incredibly healthy, but not necessarily be healthy for you in particular. For example, if you have diabetes, digestive issues, or you take certain medications, such as blood thinners, you have special dietary concerns.

In instances such as those, some foods must be eaten, and others must be avoided. Does that fit in with the diet plan you are considering?

Does the diet allow you to consume enough calories each day?

What about reaching the daily recommended values of vitamins and minerals? You've probably heard this a million times, but you should check with your doctor before starting any diet or physical exercise program.

single pea on a plateFor some people, this visit to discuss your diet with your doctor could mean the difference between life and death. Don't assume that a diet is healthy for you just because it is a healthy option for others.

One additional thing to consider is if there is a plan included in the diet program to help you keep the weight off once you have lost it.

Some people find that keeping the weight off is harder than it was to lose the weight in the first place. This is often because the meal structure is gone. You've been shoved out of the diet nest, and now you must learn to fly on your own – without help or guidance.

A good weight loss diet for men will allow you to make adjustments if you're still hungry after eating.

How to Spot a Bad Diet

fad diets don't workFad diets promise quick weight loss results, and if you've been struggling to drop those stubborn pounds, they may sound like the perfect solution.

Sadly, these diets often promote unbalanced and unhealthy eating habits, and they should be avoided.

By knowing what to look for, you'll be able to spot a fad diet and choose a safer and more effective weight loss plan.

No Exercise Necessary

man exercising in front of tv lose weight fastTo lose weight, you need to burn off more calories than you consume.

Diets that dismiss the idea of exercise and suggest that you can lose weight without getting off the couch are a clear indication of a fad diet.

Physical activity isn't just important for weight loss, it is a necessity, and it is also beneficial for heart health, muscle mass, and bone strength.

You Have to Eat the Food They Provide

tv dinnerCertain fad diets involve meal delivery services or require that you purchase specific products sold by the company.

Food delivery services may lead to some short-term weight loss success, but for long-term benefits, you need to develop new eating patterns.

You can lose weight by simply making better choices at your own grocery store, which is far more affordable than expensive delivery services.

Quick Fix

lose weight buttonYou've probably seen diet ads that promise 20 pounds of weight loss in a matter of weeks.

These diets are almost certainly fads.

While you may lose weight quickly when you first begin a new diet and exercise regimen, this will eventually level off to a steady rate.

A weight loss of one to three pounds each week is healthy and normal.

You Eliminate Entire Food Groups

Cutting entire groups of foods out of your diet is never a good idea. Some fad diets require that you cut out carbohydrates completely, including whole grains, certain vegetables, and fruits.

While limiting an intake of these foods may be helpful, elimination may lead to nutritional deficiencies.

A good diet will focus on eating calorie-light foods that are high in nutrients rather than cutting entire food groups out completely.

You Can't Find Any Scientific Evidence of Success

A fad diet may have a ton of testimonials from people who claim it worked for them, but you'll probably have a hard time finding any actual scientific evidence of success.

These enthusiastic success stories may be from paid actors or involve altered photographs. If you want a weight loss diet that works, look for one that is based on researched, scientific facts.

You Can Eat Whatever You Want

healthy fast food choicesSome weight loss programs suggest that you can shed pounds while eating pizza, hamburgers, and candy bars. Perhaps the company behind the diet has a weight loss “supplement” or advocates for a high-intensity workout program.

Regardless of the logic behind these claims, this is a clear indication of a fad diet. If you really want to lose weight, you need to decrease the amount of calories that you consume.

Learning to spot fad diets is the first step to avoid them. While cutting calories and increasing activity is the most basic method to lose weight, a dietitian may be a good resource to develop a healthy eating plan that is right for your body.

Stick to Reputable Weight Loss Diets for Men

The Fit Father Project sticks to the tried and true principles that work. Our flagship program, FF30X, has helped thousands of men shed unwanted pounds. Our focus is on nutrition, but we also have tons of great workouts and video tutorials. Click the banner below to give our free one-day meal plan a try. As far as weight loss diets for men go, FF30X is a cut above the rest.

Your new friend & health coach,

stuart-headshotStuart 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.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

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