Know Your Plate – What You Need to Include to Make the Best Diet Plan for Weight Loss for a Male?

male weight loss diet plan

Dieting doesn’t carry very exciting feelings for many people. And most diet plans live up to their notorious reputation. Excessively restrictive diets, omitting complete food groups, are natural to gain a nasty reputation. But it doesn’t have to be that way. There are healthier and tastier diet plans for weight loss for males to get rid of stubborn belly fat.

Men often struggle when trying to lose belly fat even with a rigorous exercise regime. There are various factors that come into play in this, like hormones, lifestyle choices beyond the gym, and, most importantly – nutrition.

Nutrition and modern lifestyle often clash in their ways and wonder. As we’re bombarded with endless options for entertainment, leisure, and food, the issues with improper nutrition are also rising, leading to binge eating or overconsumption of junk food. The youth wouldn’t face any issues with this delicious lifestyle initially. But it is sure to catch up. When the body is not burning the excess calories, it starts storing them in the form of fat. For men, it shows on the lower torso area. Yes, the bulging ball of fat that doesn’t go away with jogging or fasting is years of bad diet and inactive lifestyle rewarding you.

What’s the Deal With This Belly Fat & How is it Any Different for Men?

Every body is unique, and so is its ability to store and burn food & calories we consume. However, there is a significant difference in how male and female bodies lose fat. Here, men have a favorable edge in the way that they have more muscle mass, lesser body fat (for a lean average-built male), and a relatively faster metabolic rate. Female bodies tend to store more fat for their basic physiological functions.

Even with the molecular advantage, weight loss is a steep mountain climb for men today. All thanks to that stubborn belly pouch – one that emerges too quickly and loves your body too much to let go. Why? That’s one of the questions we answer in this post, along with some of the best diet plans for weight loss for males.

What Should a Good Diet Plan for Weight Loss for a Male Look Like?

Good food = good mood? Well, good, nutritious food also is the secret to weight loss – naturally. So, how do you go about it? There are small changes you can make that contribute significantly to your weight loss goals. Start by including these foods to start torching that extra fat:

1.Fatty Fish: Oily and fatty fish like salmon, herring, and sardines contain omega-3 fatty acids – known warriors that kill inflammation and reduce the risk of heart diseases. 

Omega-3 has been found to help reduce body fat among users who took it as a suppplemental fish oil. In addition, there is also a link to improved cognition and lowered cortisol levels among people with regular omega-3 intake. Fish oil supplements is also recommended for vegetarians so they don’t struggle with deficiencies.

2.Coffee: Yes, your favorite hot beverage is also your companion in the weight loss journey.  The caffeine present in coffee acts as an accelerant for fat burning by boosting metabolism. It also enhances energy expenditure and fat oxidation and contains antioxidants that reduce the insulin and glucose spike after meals, aiding in gradual weight loss. 

3.Eggs: More than a staple breakfast meal, eggs are every weight loss enthusiast’s best friend. They are low in calories and high in protein, which makes them a great meal or post-workout snack option, leaving you satiated for longer. 

Studies in different scenarios have all shown that eating a savory breakfast that includes eggs significantly reduces the glucose spike caused by a sweet breakfast, like having cereal or coffee with sugar as your first meal.

4.Greek Yogurt: There is protein, and then there are great protein options! Greek yogurt is a winner in the latter category as it is the best replacement for your favorite dips and sauces while also supporting healthy weight management. Completely customizable, greek yogurt can be consumed plain or with granola, fruits, and other endless options.

5.Olive Oil: One of the most popular ingredients in healthy cooking, olive oil enjoys a coveted spot and is endorsed by many nutritionists. It is a healthy source of monosaturated fats and medium-chain triglycerides (MCTs), both superheroes in weight loss by enhancing the calorie- and fat-burning capacity of our body. 

The perception of olive oil is that it is the “healthy alternative” to other vegetable oils and butters. But, olive oil actually contains antioxidants that safeguard our cells from damaging lifestyle, environment, and even aging. Unlike the trans fats we consume from foods cooked in hydrogenated oils, the antioxidants help reduce inflammation, facilitate heart health, and lower blood pressure.

6.Chili Peppers: Good news for the spice lovers! The capsaicin present in chili peppers enhances metabolic rate and fat burning among men. For those who prefer their food mildly spiced, adding a little chili pepper in simple, homecooked food can contribute to a reduced appetite, resulting in a natural calorie deficit.

7.Dry Fruits & Nuts: Contrary to their reputation for being oil-filled dessert toppings, dry fruits and nuts are actually low in calories, high in fiber, and contain a sea of nutrients. So, if you consult with an experienced weight loss consultant online, they’ll recommend these as a must-have. Nuts & dry fruits make the best snacks as they’re packed with nutrients and antioxidants, promoting the feeling of fullness minus the cravings that lead to overeating.

Simple Ways to Eat Well & Look Good

Focusing just on the fluctuating digits on the scale can be frustrating. But, you hold the power to change the narrative by focusing less on the scale and more on fueling your body with nutritious food so weight loss is achieved naturally.

Still unsure about the first steps? Don’t worry, experts are here to help! Book a consultation with our qualified nutritionist Priyanka and design the best diet plan for weight loss for men with us!

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