7 Best Weight Loss Meal Plans For Men
Team Gabit
5 months ago | 3 mins

7 Best Weight Loss Meal Plans For Men

Explore the delicious and nutritious world of diet plans for men and discover various meal plans for you to try out!

It's wedding season and someone or the other is getting married. And whether you admit it or not, it's always exciting to don your favourite sherwani or suit and look your dapper self while you catch up with friends and family that you're meeting after a long time. 

But alas, since the last wedding you attended, someone stole your sherwani, altered it to fit tighter, and put it back in your wardrobe. Or… more realistically, you put on some weight without realising, courtesy of your busy corporate life.

Fret not. There are a plethora of healthy diets for men that you can follow to drop those extra kilos, and we bring to you 7 of them, for you to choose from your dietary preference. 

Explore these men's weight loss plans and learn how to implement them best, supplemented by exercise and a sound mind. 

Advantage of weight loss nutrition for men

Beyond the obvious benefit of looking and feeling better, weight loss also contributes to improved functioning of the body. Some of the benefits of men's weight loss are:

  1. Improved cardiovascular health: Weight loss reduces blood pressure and cholesterol levels, lowering the risk of heart disease.
  2. Enhanced metabolic function: Shedding excess weight improves insulin sensitivity, reducing the risk of type 2 diabetes and promoting better blood sugar control.
  3. Increased energy levels: Carrying less weight alleviates fatigue, boosts energy levels, and enhances overall stamina.
  4. Improved mental health: Weight loss is associated with improved mood, reduced stress levels, and enhanced self-esteem, positively impacting mental well-being.
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Meal preparation and planning tips

Even when you’re following the best diet for men, you have to ensure that you plan it well, before getting to execution.

Make sure that all your food items are fresh, and avoid canned goods containing preservatives and added flavours. These preservatives are dense, and not good for your overall health.

Carefully read all ingredients and nutrient values, and see to it that they meet your required daily values.

healthy diets for men

High-protein low-carb plan

This approach prioritises lean proteins while restricting carbohydrates, fostering satiety and muscle preservation during weight loss. By emphasising on foods like poultry, fish, and vegetables, it promotes effective fat burning and limits blood sugar spikes, aiding in sustained energy.

Mediterranean diet for weight loss

Centred on fruits, vegetables, whole grains, and olive oil, the Mediterranean diet facilitates weight loss through a heart-healthy, balanced approach. Rich in antioxidants and monounsaturated fats, it not only supports weight management but also contributes to overall well-being.

Plant-based weight loss plan

This diet revolves around plant-derived foods, emphasising nutrient-dense, fibre-rich choices while minimising animal products. It promotes weight loss by reducing calorie intake, enhancing satiety, and providing essential vitamins and minerals.

healthy diets for men

Intermittent fasting

By cycling between eating and fasting periods, intermittent fasting regulates insulin levels and encourages the body to burn stored fat for energy. This approach aids weight loss, improves metabolic flexibility, and may have additional health benefits.

Keto diet for men

The ketogenic diet is low in carbs and high in fat, inducing ketosis. This metabolic state promotes rapid weight loss by utilising fat for energy, enhancing endurance, and supporting muscle preservation.

Balanced 40/30/30 diet

Maintaining a balance of 40% carbohydrates, 30% protein, and 30% fat, this diet promotes sustained energy and weight loss through portion control. It ensures a well-rounded nutrient intake while regulating macronutrient proportions for optimal metabolic function.

Low-calorie high-fibre plan

Focusing on nutrient-dense, low-calorie foods with high fibre content, this plan promotes fullness and aids weight loss through reduced calorie intake. It supports digestive health, stabilises blood sugar levels, and contributes to long-term weight management.

healthy diets for men

Tips for successful implementation

By now, you know what diet to follow to lose weight. However, let us elaborate on how to follow those diets. There are different implementations for everyone, but there are some weight loss tips for men that everyone should keep in mind. 

  1. Consistency: The key ingredient in your weight loss diet, consistency comes from patience. No amount of crash diets can bring about the same effect as a consistent, steady, long-term diet for men. 
  2. Balance: Equilibrium is the word you should always keep in mind when it comes to nutrition. Allow for a balance of everything. Be it different nutrients in consumption, or combination of various types of workout routines for holistic development. 
  3. Focus: Your mind plays a pivotal role in your bodily functions. A clear-cut focus on your goals will help motivate you to do better. And once your mind is made up, the body is set to follow. 
healthy diets for men

Activity and exercise

For male weight loss, activity plays a part just as important as diet. An all-around workout that involves cardio and strength training helps in more ways than one. The benefits of regular exercise are:

  1. Fat burning process: Cardio is an amazing fat burner. Whether you prefer to go for a jog, hop on a cycle, or carry out your cardio exercise at the gym, it is sure to work thoroughly and help you burn off a considerable amount of calories. 
  2. Metabolism booster: Any form of exercise aids your body in boosting metabolism. This boosted metabolism goes a long way in ensuring a more efficient usage of all the calories you consume in the weight loss programs for men.
  3. Muscle-building process: Weight lifting is the preferred routine of many to give their muscles some mass and definition. More defined muscles give your better a more appealing silhouette, and massively contribute to your overall appearance. 
healthy diets for men

Monitoring progress

In all these diets for men, progress is not linear, and will come about differently for everyone. Some people may notice results early on, while some may not be able to tell any changes for quite some time. Worry not, for there are a number of practical ways to tell if your men's weight loss routine is working or not.

  1. Get on that scale: The most basic way of assessing weight loss, a weight machine can give you the digits. However, this is not a clear indicator of fat loss, but rather focuses on overall weight. 
  2. Measure your waist: If you're coupling weight loss with muscle building, you may experience body composition, a process where your weight remains near constant, but while dropping fat and putting on muscle. In this case, it helps to measure your waist. 
  3. Notice the fit: The best and most fun aspect of weight loss is how much better your clothes start fitting you. If you notice that your pants are a little looser, and your shirts more free-flowing, know that your diet is working.
healthy diets for men


All of these healthy diets for men work if you work towards them. What you consume is only as important as what use you make of it. These diets are most effective when paired with an active lifestyle, a consistent approach, and a focused mind. 

Frequently asked questions

What is the best weight loss meal plan for men?

We have outlined 7 that work for a wide array of people. Try them out and see which works for you, and that is the best men’s weight loss diet.

How can I stay consistent with a weight loss meal plan?

Maintain consistency through patience, balance in nutrient intake, and a focused mindset on long-term goals, ensuring adherence to the chosen diet.

Is exercise essential for men's weight loss, or can I rely on diet alone?

When it comes to men, weight loss is aided by exercise as it helps in fat burning, boosting metabolism, and muscle building, complementing the benefits of a healthy diet.

How do I know if a meal plan is working for me?

Track progress by monitoring weight on a scale, measuring waist changes for body composition, and observing improved clothing fit, indicating the effectiveness of the meal plan.

Can I continue these meal plans after achieving my weight loss goals?

Yes, these meal plans are sustainable for long-term use, allowing adjustments for maintenance by incorporating varied nutrient-dense foods and practising portion control.

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