Fitelo Expert Dietitians’ Fat Loss Diet Plan For Male 2023 (Diet Chart Included) 

Snehil Sharma

Snehil Sharma
Jan 2023

2 min read
Fat Loss Diet Plan For Male

Table of content

Are you struggling to get rid of stubborn and undesirable fat by spending hours in the gym? But not getting impactful results? Then, it is time to switch to a healthy diet plan for men. Most men are unhappy to have an excess of body fat, and if you are one of them, opting for a healthy fat loss diet plan for male can gift you smooth and sustainable weight loss benefits.

There are a lot of factors that influence human body fat, and their level is also different for each person. But if we talk about the range for normal people, then it lies between 19% and 25%. And men with 21% body fat are considered overweight, while females with 25–30% body fat do not look fit. That’s the main reason people try to reduce the amount of fat in their bodies.

What Makes A Diet Plan Healthy For Male?

Before writing any blog or article in Fitelo, we like to do some research into what the competitor is writing about.  And, to your surprise, we discovered that all the top-ranked articles only talk about the ‘best fat loss diet plan for male’ which is all pretty similar. But here in Fitelo, we sit with our clients prepare customized diet plan suitable to their lifestyle and provide proper consultation with our experts to understand how we can help you build the perfect roadmap for your health goals.

It is crucial that whatever male weight loss diet plan you choose it should contain the following:

  • High protein: 1 gramme per pound of bodyweight
  • No seed oil or refined sugar (can use stevia).
  • Include leafy and green vegetables in your regular meals.
  • Consume healthy fats such as nuts, dairy, and meat products (if you are not vegetarian)

So, now that we understand the significance of eating a healthy diet, let’s look at why including a fat loss diet plan for male is so important.

How Does A Healthy Diet Plan Reduce Fat in Men?

As per many studies, males have greater muscle mass, fast metabolic rate than females, and lower body fat. Even though men lose weight faster than females, so, it is crucial to losing weight healthily without taking a toll on your health.

As we age, our body experiences a great rise in fat composition and a decrease in lean body mass. Undoubtedly, going for an intensive workout routine and fat loss diets will make men lose weight easily but gain it soon after they stop rigorous weight loss. So, always try to follow a customized diet plan to lose weight fast.

The guidance of a certified and experienced dietitian/nutritionist can help you have the right nutritious foods in your diet plan to eliminate excess fat.

CTA ImageCTA Image

What Foods Help Burn Fat?

Including certain foods in your regular diet can lead to a fat reduction in the human body. When you add these fat-burning foods to your diet, it will help you burn fat and lose weight over time. Such fat-burning foods include nuts, oily fish, eggs, etc.

The term “fat-burning foods” may apply to those food items that produce fat loss by reducing appetite, stimulating metabolism, or reducing overall food intake. All foods stimulate metabolism, but some types of foods, such as chili peppers, have a bigger impact on metabolism than others, which may lead to weight loss.

So, here we have examined some fat-burning foods that could help you lose weight. Also, we have taken care to educate you on how easily you can include these foods in your diet.

Fat Loss Diet Plan For Male Food Items

1. Fat Loss Diet Plan For Male: Must Include Dry Fruits and Nuts

Undoubtedly, nuts and dry fruits are very nutritious. These are reliable, high-protein sources that also contain healthy fats (when consumed as directed). The presence of both proteins and fats in dry fruits and nuts is beneficial for offsetting hunger for a long period. Males can easily incorporate them into their diet plan without gaining fat or weight. Without delay, start consuming dry fruit for weight loss today.

2. Oily Fish

Fish is a healthy food that contains vital omega-3 fatty acids. Oily fish has been linked to many health advantages, including a lower risk of heart disease, protection from cancer, improved mental ability, etc. Fish also counts as a high-protein food item. Also, dietary protein in fish can offset hunger, and it is a crucial food for weight loss.

3. Yogurt

Yogurt is one of the best probiotic foods. It may vary in nutritional content. Greek yogurt, particularly, is a perfect source for weight loss due to its high protein content. It helps you by controlling your appetite, which leads to consuming fewer calories. Also, it contains several minerals and vitamins. Apart from aiding in weight loss it often replaces other high-calorie meals, such as butter, etc., for breakfast.

4. Split Peas

Peas are high in minerals, vitamins, carbohydrates, and fiber. They are also a good source of protein without excess fat or calories. Protein has a similar quality to fiber, which further supports weight loss. It promotes satisfaction by slowing down the movement of food out of your stomach and also helps you feel fuller for a longer time period. 

5. Eggs

Eggs are rich in minerals, vitamins, and other nutrients that are crucial for health. They are considered low-calorie foods that support weight loss. Eating eggs at breakfast is the best approach, as eggs may reduce the number of calories a person consumes throughout the rest of the day. Also, consuming eggs boosts metabolic activity and increases feelings of fullness. 

6. Chili Peppers

There are several foods that, when included in diet plans, promote weight loss. One of them is the chili pepper. It contains capsaicin, which is a compound that helps peppers aid in weight loss and prevents obesity by regulating various body mechanisms. The presence of capsaicin in peppers helps in the regulation of certain proteins, which play an important role in the metabolism of lipids in the body. It is also effective for diabetes, fatty liver disease, and cardiovascular ailments.

7. Coconut Oil

Consuming coconut oil improves metabolism, hair, skin, and cognitive function through its fatty acids. It also contains a high level of medium-chain triglycerides, which is a specific type of fat that may have a range of health benefits. There was a meta-analysis in 2015, which appeared in the Journal of the Nutrition and Dietetics Academy, found that medium-chain triglycerides could lead to weight loss. On the other hand, with the increasing popularity of plant-based food choices, coconut oil is becoming quite popular based on its nutritional benefits, which make it one of the healthiest additions to your regular diet.  

8. Green Tea: A Perfect Pre-workout Drink In Fat Loss Diet Plan For Male

Green tea not only boosts metabolism but also helps you lose weight. It is a beneficial source of antioxidants. In addition, green tea is an excellent pre-workout for fat burning, which helps accelerate weight loss. As per various studies, green tea extract helped people who consumed it along with workouts burn 19% more fat than non-drinkers. Also, the presence of bioactives in it helps shrink white fat cells and increase brown fat, which is a healthy fat.

9. Guacamole

Indeed, guacamole is a great weight-loss snack. A scoop of guacamole is one of the most effective fat-burning, hunger-squashing snacks known to man. However, while avocados benefit, but their high-fat content can be problematic if consumed in excess. Not only are avocados rich in vitamin B6, which directly counteracts the belly-fat-building stress hormone called ‘cortisol’, but they are also full of monounsaturated fat. Also, due to its high fiber content, it is linked to weight management, as well as reducing blood sugar, cholesterol, inflammation, etc.

Fat Loss Diet Plan For Male

Here we are sharing a sample of one day diet plan for male to reduce fat.

Early Morning (7 am)Lemon Cinnamon Water – 1 Glass
Breakfast (8 am)Oatmeal/ Vegetable Sandwich- 1 with Skimmed or low-fat milk
Mid-Morning (11 am)5 Soaked Almonds- 5 or 2 Tbsp of Raisins and 1 Small Bowl of Sliced Watermelon  
Lunch (1 pm)1 Bowl of Khichdi, and 1 Bowl of Sprouts Curd Salad
Mid-afternoon (3:30 pm)1 Glass of Buttermilk
Evening (5 pm)½ bowl of Boiled Chana Or 1 Cup of Green Tea
Dinner (8:00 pm)2 Chapatis + Saute Green Vegetables + Salad (carrot/cucumber)
Night (11:00 pm)1 Cup of Low-Fat Milk

Note: If you want a detailed healthy fat loss diet plan for male then you can contact us for our expert diet plans and nutritionists/dietitians for consultation.

What Foods Should You Avoid When Trying To Lose Weight?

There are several foods that are high in sugar, fats, and refined carbs, yet low in essential nutrients like protein and fiber. This can make fat loss more challenging and difficult. So, here let us share a few foods to limit when you’re trying to lose fat. 

  • Drinks Contain Sugar

Sugar-sweetened beverages such as cold drinks, soda, etc. are high in calories and have added sugar. These beverages are integrated with fat gain and can have negative effects on health when consumed in excess. In addition, liquid sugar calories don’t make you feel as full. This means you won’t eat less food to compensate. Instead, you may end up adding more calories on top of your normal intake. 

  • Alcohol

Do you know alcohol provides more calories than carbs and protein? Drinking alcohol in control seems to be fine and healthy for the body. But heavy drinking, on the other hand, is allied with increased fat and weight gain. 

  • High-calorie Coffee Drinks

The presence of caffeine in coffee boosts your metabolism and acts as a good fat burner but for the short term. However, many coffee drinks contain excessive amounts of sugar and cream which notably increase the total calorie content. That’s why it is good to limit your intake of these beverages. 

In short, if you are trying to lose fat, the types of foods that you’re consuming can make a huge impact. So, always check the label carefully and limit your intake of highly processed or high in added sugar foods.

General Do’s and Don’ts For Fat Loss Diet Plan For Male 

Losing weight is a good thing but keeping your body craving certain food groups is not a healthy way to lose weight. So, let’s go over some dos and don’ts to keep in mind when following any fat loss diet plan for male.

  • Drink at least 2-3 liters of water every day.
  • Try to include superfoods in your daily diet. Superfoods are normal food items but are considered low in concentrated nutrients. Fiber rich foods, seeds, millets, etc. are the perfect example. Start consuming them in measured amounts every day during your fat loss journey. These foods will help you achieve effective results. 
  • Consume a bowl of green vegetable salad or fiber-rich soup before eating lunch. It would fill you up, and you would end up eating less rice or chapati.
  • Make sure that all your meals have a protein source.
  • Dedicate one day of the week to consuming cheat meals. In these meals, you can indulge in your favorite food. But make sure not to overindulge in carbs, sweets, or deep-fried food items.
  • Following a fat loss diet plan does not imply deprivation. It means consuming a healthy diet in the right proportion. 

Note: If you want a healthy fat loss diet plan for male then you can contact us for our expert diet plans and nutritionists/dietitians for consultation.

To Conclude

An individual must consume the right diet plan, exercise daily to lose fat, and get proper rest. Always remember that fat loss or weight loss is not a matter of one day, but of dedication and hard work. Several food items can aid a person in burning fat and losing weight. However, it is crucial to remember that fat-burning foods must be part of an overall healthy diet. 

Inspiring Weight Loss Success Stories | How Abhinav Lost 21 KG In 120 Days

At Fitelo, we have transformed 25000+ lives with diet plans of our client’s choice and preferences. Watch this video to understand how a customized diet plan is the key to weight loss and can completely transform your life.

Frequently Asked Questions

Q: How Much Should A Guy Eat To Lose Weight? 

Ans: To lose weight, men require more protein than women. If men want to shed kilos, then they must include lean meat in their regular diet.

Q: What Diet Is Most Effective For Fat Loss?

Ans: A high-protein, low-carbohydrate diet is the most effective diet for promoting weight loss and reducing hunger.

Q: Where Do Men Lose Fat First?

Ans: Research has found that men tend to lose more weight from their trunk area, while women lose more weight from their hips. Also, you can read more about how to lose weight from this informative blog.

Q: Why Do Males Lose Weight Faster?

Ans: Physiologically, men are built to burn fat more quickly. They have more lean muscle mass and a naturally higher metabolic rate. Lean muscle mass also consumes more calories, so the more your body has, the more it burns.

Fun Facts

People buy all the expensive and fancy products these days to lose weight and stay in shape. What if we tell you, you don’t need all these products. There is a product which is natural, way cheaper and is easily available almost everywhere. Are you interested to find out? Click here to know the answer.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you make healthier and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

No Thoughts on Fitelo Expert Dietitians’ Fat Loss Diet Plan For Male 2023 (Diet Chart Included) 

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter