Top 17 Fat-Burning Foods for Men 2021
If becoming shredded after 40 is your goal, begin by getting regular exercise and eating the top foods that burns fat for men. Try the Fitter Healthier Dad fat loss program designed for busy men over 40 to get in shape, eat healthier, feel better, and live longer! Based on numerous research studies, the following foods help your body burn excess fat and keep it off for good.
- 1 #1 Whey Protein
- 2 #2 Berries
- 3 #3 Nuts and Seeds
- 4 #4 Green Tea or Coffee
- 5 #5 Fatty Fish
- 6 #6 Olive Oil
- 7 #7 Quinoa
- 8 #8 Legumes
- 9 #9 Avocados
- 10 #10 Milk
- 11 #11 Plain Greek Yogurt
- 12 #12 Cottage Cheese
- 13 #13 Non-Starchy Vegetables
- 14 #14 Eggs
- 15 #15 Hot Peppers
- 16 #16 Whey Protein Bars
- 17 #17 Grapefruit
- 18 How Can I Create “Foods that burns fat” Meal Plan?
#1 Whey Protein
Studies show that supplementing your diet with whey protein helps spare lean muscle mass and increase fat loss in people who are overweight or obese. A study published in 2016 in the journal Nutrients found that consuming at least 55 grams of whey protein daily helps improve body fat to lean muscle mass ratios.
Protein is an essential nutrient that help you burn extra calories, fills you up with fewer calories, and allows you to maintain lean muscle mass even during periods of calorie restriction for weight loss.
To add whey protein to your meal plan, mix whey protein powder with water or milk, add fruit, ice, or nut butter to it, blend the mixture in a blender until its smooth, and enjoy! Use whey protein shakes as meal replacements or post-workout snacks.
Berries, including strawberries, blueberries, raspberries, and blackberries, are low in calories but loaded with fiber and antioxidants. That’s why these super foods are an important part of any healthy eating plan. Studies show that regular berry consumption increases fat burning and improves insulin sensitivity in overweight and obese men.
Why? One reason is because berries are rich in satiating fiber, so they fill you up without the extra calories to make calorie restriction for fat burning easier. Aim for at least 5 servings of fruits and vegetables daily to achieve optimal fat-burning results.
#3 Nuts and Seeds
Nuts and seeds are not low-calorie foods. However, they are loaded with satiating protein, fiber, heart-healthy fats, vitamins, and minerals. Even though nuts are higher in calories than many other fat-burning foods, they surprisingly aren’t associated with weight gain.
In fact, studies show that during periods of energy restriction, eating nuts improves body composition and increases abdominal fat loss in overweight and obese study subjects. Snack on almonds, pistachios, pumpkin seeds, sunflower seeds, or walnuts to burn excess body fat and build muscle quickly.
#4 Green Tea or Coffee
Replace sugary drinks with fat-burning unsweetened tea or coffee to help you drop excess weight and body fat quickly. Studies show that drinking at least 3 cups of coffee or tea daily is associated with a lower body mass index (BMI) and smaller waist circumference. Drink these caffeinated drinks when you wake up and throughout the morning to stay energized and alert.
#5 Fatty Fish
Fatty fish, such as tuna and salmon, is loaded with heart-healthy omega-3 fatty acids and satiating protein, which helps you achieve or maintain a healthy weight and body fat percentage. This combination of protein and fat helps you feel full longer and promotes lean muscle gains.
Fatty fish is also beneficial for optimal hear health. Aim to eat at least two servings of fish weekly to reap its benefits and burn excess fat quickly.
#6 Olive Oil
Studies show that olive oil enhances weight loss in overweight adults. And, this heart healthy fat boosts satiety and lowers your risk of a heart attack or stroke. Cook foods with olive oil whenever possible, use oil-based dressings on meats and salads, or spread olive oil-based hummus on fresh veggies to keep you full longer and reduce your overall calorie intake for fat loss.
Quinoa is an excellent fat-burning food for men for numerous reasons. It’s packed with fiber, protein, vitamins, and minerals, and is even a good source of heart-healthy fats. Studies found that regular quinoa consumption decreases your risk of unwanted weight gain.
Because quinoa is so nutritious, it’s often classified as a superfood. It increases satiety to keep you full longer, which is why it helps you get rid of unwanted pounds. Add quinoa to soups, salads, and prepare it with olive oil for breakfast or as a side dish.
Legumes, including peas, dried beans, and lentils, aren’t low in calories but these nutritious foods are loaded with fiber and protein. A 1/2-cup portion of cooked black beans provides a whopping 8 grams of protein PLUS nearly 8 grams of dietary fiber!
Studies show that obese adults who consumed two servings of legumes daily in place of refined carbohydrates (such as white rice and white bread) reduced their body weight and waist circumference. One reason fiber-rich foods are effective for fat burning is because fiber isn’t fully digested or absorbed by your body, but it still helps fill you up without the extra calories.
Adding avocadoes to a weight loss meal plan enhances fat burning in men. Why? Because the heart-healthy fats in avocados increase satiety to reduce junk food cravings.
Various studies found that regular avocado consumers are significantly less likely to gain weight than people who don’t eat avocados. You can add avocados to just about any dish, including omelets, soups, salads, and sandwiches – just to name a few.
Studies found that increasing milk and other dairy product consumption helps improve body composition (a better lean mass vs. body fat ratio) and enhance weight loss during periods of energy restriction. Drink low-fat milk by itself or add whey protein powder to it to burn excess body fat quickly.
Try calcium-rich plant milks as an alternative to cow’s milk if you have problems digesting milk proteins. Choose protein-fortified almond milk or add plant protein powder to regular almond milk, rice milk, or hemp milk.
#11 Plain Greek Yogurt
Palin Greek yogurt is much higher in protein and lower in sugar than many traditional yogurts. One container of plain nonfat Greek yogurt provides you with about 17 grams of protein, but it contains just 100 calories.
Greek yogurt helps you maintain or build lean muscle mass and boosts your body’s metabolism for fat loss. Top Greek yogurt with berries, bananas, and nuts or seeds to create a nutrient-dense, fiber-rich breakfast or snack.
#12 Cottage Cheese
Cottage cheese contains just 80 calories but is a source of 14 grams of protein in just a 1/2-cup serving. Because of its protein content, cottage cheese makes an excellent fat-burning food for men over 40.
Studies show that consuming at least 2 servings of cottage cheese or other dairy foods daily is associated with improvements in body weight and body composition (lean muscle vs. body fat) during periods of energy restriction.
#13 Non-Starchy Vegetables
Non-starchy vegetables are low in calories and fiber-rich, making them the perfect fat-burning food for men. A 1-cup portion of non-starchy veggies often contains fewer than 50 calories but provides up to 5-10 grams of satiating fiber.
Choose from the following list of non-starchy veggies: cucumbers, tomatoes, lettuce, spinach, other leafy greens, celery, bell peppers, asparagus, zucchini, cauliflower, broccoli, mushrooms, and onions. For effective fat loss, aim to fill half of each meal plate with non-starchy vegetables.
Eggs are loaded with satiating protein, which is effective for fat burning in men over 40. Add eggs, especially low-calorie egg whites, to any fat-loss meal plan. Try egg whites only or combine egg whites with whole eggs. Add non-starchy vegetables to scrambled eggs or omelets as part of a nutritious, fat-burning breakfast!
#15 Hot Peppers
Capsaicin, a component in hot peppers that boosts your metabolism, is one reason hot peppers are fat-burning foods for men. Studies show that capsaicin in hot peppers enhances weight loss on overweight and obese adults. Add hot peppers to salads, sandwiches, soups, or eat them plain or dipped in hummus to get shredded quickly.
#16 Whey Protein Bars
Whey-based protein bars make an excellent addition to fat-loss meal plans for men over 40. Many of these bars are loaded with protein, fiber, healthy fats, vitamins, and minerals. Use protein bars as meal replacements or post-workout nourishment. Check nutrition facts labels to avoid protein bars that are loaded with added sugar.
Fiber-rich grapefruit helps fill you up without extra calories, and grapefruit extracts have enhanced weight loss in numerous studies. Consume grapefruit or other fruits twice daily when following a fat-burning meal plan for men.
How Can I Create “Foods that burns fat” Meal Plan?
Creating a fat-burning meal plan for men over 40 involves more than simply choosing fat-burning foods. Avoid the following:
- Sugary drinks
- Other added sugars
- Processed meats, such as hot dogs, ham, deli meats, and sausage
- Fatty cuts of red meat
- Fried foods
- Baked goods
- Refined grains, such as white bread and white rice
- Fast foods
Instead, choose a healthy balance of:
- 3 cupsof non-starchy vegetables
- 1-2 cupsof fruit
- Protein foods at every meal and snack
- 3 servingsof dairy foods, plant milks, protein shakes, or whey protein bars
- Healthy fats at each meal
- Whole grains or starchy veggies (corn, peas, beans, sweet potatoes, etc.) at each meal
To reach or maintain your ideal weight and burn fat fast, sign up for the Fitter Healthier Dad (no gym membership required) fat loss program for men over 40 today! Try it for free with a copy of the FHD 4-step fat-burning plan.