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Diet Plan for Men

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Men and women have different body structures and that is why a healthy diet chart for men differs from that of a woman. Men are larger and have more muscle mass than women and this is due to the presence of the hormone testosterone in their bodies. The genetic designing of men is such that they have more muscle mass and less fat than women. This is a great advantage for them as it allows them to eat more calories and yet keep fit. An ideal meal plan for every guy has to be devised on the basis of his likes, preferences, as well as, his weight loss goals.

However, continuous consumption of fatty food and unhealthy food makes men fat and the right combo of a diet plan and exercise routine has to be followed to lose weight. There are some basic golden rules, which will help in the ultimate weight loss diet plan for men.

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Tips to remember

  • Limit your portions: The best tip to lose weight fast is to limit the portion size according to your weight loss goals. One serving of fruit equals to a tennis ball sized fruit. Limit intake of only 2 teaspoons of oil or ghee in a day. Remember that 1 serving of rice equals to 1/3rd cup of cooked rice.
  • Eat every two hours: This prevents you from eating too much or getting too hungry. It also enables your body’s metabolism to work well.
  • Quit Sugar: White sugar only adds empty calories to the body. Look for natural sugar substitutes like stevia, honey and jaggery, as they are low in fat and loaded with nutrients. Try to curb your sugar cravings with sweet fruit. This is a very important tip to keep in mind when looking for a healthy diet chart for men.
  • Drink plenty of water: Drinking enough water helps to shun toxic waste from your body, keeps you hydrated and also quickens your metabolism. If the color of your urine is a little darker or lighter than pale yellow, it means that you are not consuming ample amount of water.
  • Shun Saturated fats: Saturated fats do no good to your body and only get stored at rigid fat. Avoid full fat milk and turn to skimmed milk. Switch to all the food items, which are low in fat content.

Your ultimate weight-loss diet plan for men

Here is a great diet plan that caters to the needs of men. Take a look.
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Breakfast

It is best if breakfast for men on a weight loss diet is rich in proteins. This keeps you satiated for long during the office hours and prevents hunger pangs.

2 egg whites on toast - Diet Plan for Men

2 egg whites on toast

3 boiled eggs with toast - Diet Plan for Men

3 boiled eggs with toast

Rava idli with sambhar - Diet Plan for Men

Rava idli with sambhar

Green moong dal chilla with mint and coriander chutney - Diet Plan for Men

Green moong dal chilla with mint and coriander chutney

Oats upma with lots of vegetables - Diet Plan for Men

Oats upma with lots of vegetables

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Mid-morning snack

Buttermilk - Diet Plan for Men

Buttermilk

Mango shake with no added sugar and low fat milk - Diet Plan for Men

Mango shake with no added sugar and low fat milk

Fruit salad - Diet Plan for Men

Fruit salad

Smoked salmon with some spinach - Diet Plan for Men

Smoked salmon with some spinach

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Lunch

A healthy diet chart for men should incorporate three food groups for lunch – starch, vegetables and proteins.

2 chapattis with dal - Diet Plan for Men

2 chapattis with dal

A cup of brown rice and 2 servings of cooked vegetables - Diet Plan for Men

A cup of brown rice and 2 servings of cooked vegetables

Try out different types of lentils, legumes, and vegetables - Diet Plan for Men

Try out different types of lentils, legumes, and vegetables

Vegetable made using low-fat paneer - Diet Plan for Men

Vegetable made using low-fat paneer

Low fat cheese salad - Diet Plan for Men

Low fat cheese salad

Grilled chicken breast with some vegetables - Diet Plan for Men

Grilled chicken breast with some vegetables

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Mid-afternoon snack

1 piece uttapam with tomato chutney - Diet Plan for Men

1 piece uttapam with tomato chutney

Bhel/murmura chat - Diet Plan for Men

Bhel/murmura chat

Boiled or roasted chickpeas or corn or peanuts - Diet Plan for Men

Boiled or roasted chickpeas or corn or peanuts

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Dinner

A men’s diet plan to lose weight fast should have dinner as the lightest meal of the day.

A bowl of vegetable soup - Diet Plan for Men

A bowl of vegetable soup

Cooked sprouts in a bowl with added raw vegetables - Diet Plan for Men

Cooked sprouts in a bowl with added raw vegetables

1 portion of grilled lamb, beef or chicken with vegetables of your choice - Diet Plan for Men

1 portion of grilled lamb, beef or chicken with vegetables of your choice

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Important Tips

Do's

  • Make sure that you eat 1 gram of protein per pound of the body weight every day. Having a low protein diet will make you lose muscle mass and also fat. A high protein diet will keep your lean mass intact and only help you shed fat if you are following a diet plan to lose weight and build muscle. This type of plan works well for athletes and people in other sports or fitness fields.
  • A healthy diet chart with optimum amounts of fish-oil supplements makes the best diet plans for men. Fish oil is loaded with omega-3 fatty acids, which help in burning fat and helping to achieve a flat belly.
  • Incorporate some healthy food swap options. This helps you get all the essential nutrients hidden in different foods and also breaks the monotony of having the same food every day.
  • Incorporate more probiotic foods like Greek yoghurts in the diet plan to aid in digestion and meet sugar cravings.
  • Include more fiber in your food as this will help the stomach to become flat quickly. Your digestion system will improve.
  • Stick to a food plan and follow it religiously for a few weeks to see results. You can refer to the above mentioned food plan.
  • The best diet plans for men does allow one to treat themselves once in every couple of weeks. This is done to ensure that the person is not deprived of his favorite foods for too long. A cheat meal once a week not only quickens the metabolism but also helps in feeling satisfied for a longer duration.
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Don'ts

  • Do not include alcohol in your diet if you want a men’s diet plan to lose weight fast. Doing so will help you lose weight and get a leaner body.
  • Do not skip breakfast, as it is the most important meal of the day. Having a healthy breakfast keeps on energized the whole day and this is the most important tip of a men’s diet plan to lose weight fast.
  • Ditch fizzy drinks as they are loaded with sugar and only fatten the belly.
  • Do not eat raw vegetables, as the body takes longer to digest them and only cause bloating.
  • Reduce salt intake as it causes water retention in the body.
  • Skip eating after 8 pm as whatever is eaten for dinner gets stored as fat in the body. The digestive system of the body is the slowest at this time.
Get Free Diet Plan for Men
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Diet Plan for Men

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
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