If you’re struggling to get excess weight off over 40, don’t get discouraged. Fad diets for men may work well short-term but if you’re seeking a weight loss plan you can stick with for life, this article is for you.

Knowing the key components of a healthy diet for men will help you reach your goal weight and maintain it indefinitely!


Fitness Guide

#1 Avoid Severely Restricting Calories or Food Groups

Diets for men that are most effective for long-term weight loss are well-balanced and don’t severely restrict calories. Avoid dropping below 1,500 calories per day unless your doctor recommends it, as 1,500-1,800-calorie meal plans are safe and effective weight loss diets for most men.

While reducing carbohydrates or dietary fat helps cut overall calories for weight loss, avoid severely restricting these nutrients as your energy and ability to concentrate may plummet.

Well-balanced diets are best for long term weight loss success!


#2 Make Sure Your Diet Is Easy to Follow

Healthy diets for men involving complicated menus and time-consuming calorie or macro-nutrient calculations might make you give up on dieting entirely. Instead, choose a weight loss plan that’s easy to follow indefinitely. If you’re looking for inspiration, here’s an article we wrote comparing a few of the most popular diets for men.


#3 Focus on Protein and Non-Starchy Vegetables

The most effective weight loss diets for men are packed with nutritious proteins, vegetables, and other fibre-rich foods. That’s because while these foods help fill you up, most are low in calories. Aim to fill half of each plate with cucumbers, tomatoes, leafy greens, and other non-starchy vegetables.

Fill one-fourth of your plate with healthy protein foods like grilled chicken, fish, or eggs.


#4 Don’t Forget about Healthy Fats

an avocado cut in half showcasing one important component of a healthy diet for men over 40

Low-fat diets for men are a thing of the past, as healthy fats boost satiety and are essential for overall health and wellness. Aim to choose at least one nutritious fat at each meal or snack. For 1,500-1,800-calorie Mediterranean-style meal plans, the Dietary Guidelines for Americans suggest consuming about 5 teaspoons of oils (or other healthy fats) daily.

A 1-teaspoon portion of oils equals 1/6th of an avocado, 1/2 tablespoon of peanut butter, 1/3 ounce of nuts or seeds, 1 tablespoon of Italian dressing, or 8 large olives.


#5 Know Which Foods and Drinks to Cut

Knowing which foods to cut from your diet is just as important as choosing nutritious weight loss foods. The best diets for men of all ages (especially those over 40) lack sweets, sugary drinks like soda and sweet tea, white bread, white rice, other refined grains, processed meats, fried foods, and alcohol. Steer clear of diet drinks and limit red meat when weight loss is your goal. Diet beverages are low in calories or calorie-free, but studies show artificially-sweetened drinks are associated with larger waist circumferences in adults.


The best weight loss diets for men are sustainable long term, well-balanced, delicious, and nutritious!

Sign up for the Fitter Healthier Dad FREE 5-day Food & Fitness Challenge to get started with a simple, healthy weight loss plan today!