What Men Should Eat To Lose Weight

So many weight-loss guides offer advice that's geared toward women, from caloric needs to cultural assumptions. But men have different perceptions about their bodies and face different challenges when it comes to the rough road of weight loss, managing issues that range from regulating portion sizes to curbing protein consumption. A few easy rules and substitutions can make this road a lot smoother. We spoke to Keri Gans, registered dietician and author of The Small Change Diet, about men's special weight-loss needs, and found out which foods will help them lose weight quickly, healthily, and sustainably.   

Almond Butter

Almond butter is packed with "healthy fats," says Gans, that will help you store the right kind of nutrition. "Healthy fats, or monounsaturated fats, are linked with prevention of cardiovascular disease," Gans continues. Try it on whole wheat or multigrain toast for a super healthy breakfast or midday snack!

A Burger Done Right

You don't have to sacrifice your favorite hamburger "as long as you do it the right way." Keep the tomato, onion, and lettuce, but lose either the fries or the bun. Gans reminds us that "red meat is a good source of zinc, which is also important for keeping our immune system strong. Also, tomatoes are rich in lycopene, which may help reduce risk for prostate cancer." Plus, healthy red meat is a great protein source that burns fat and fuels your workout.

Egg White Omelettes

If you've got your heart set on an omelette, "try swapping the eggs out for egg whites," suggests Gans. Good news for the guys is that they can keep the cheese on their omelettes. It's a calorie- and fat-lowering trick that makes for a tasty breakfast perfect for men who have a hearty appetite.


A meaty, fatty fish like salmon makes for a solid dinner entree. The omega-3 acids "fight inflammation and contribute to weight loss and overall health. Omega-3s are definitely linked to lower risk for heart disease and the anti-inflammatory properties are also good for reducing joint pain," says Gans. 


Whether you're male or female, fruit should be an essential part of your weight-loss plan. However, men should take particular interest in fruit, suggests Gans, because "vitamin C may reduce risk for certain cancers and is also beneficial for prostate health."

Greek Yogurt

A delicious breakfast and a tasty midday snack, Greek yogurt is a protein-rich and delicious way to help men fuel their workouts. "Calcium is needed for men, too," Gans reminds us. "It helps strengthen bones!"



Oatmeal is another option for a hearty breakfast, so no excuse for skipping it! Make with skim milk and fruit for added protein, and you'll have a tasty, healthy morning treat that will keep you fueled until lunchtime and stop you from snacking. Gans adds that the fiber from the oats may also help lower cholesterol levels."

Salad with Grilled Chicken

"You can never go wrong with a salad with grilled chicken for lunch to help you lose weight," says Gans. Watch out for the dressing, however: consider swapping in oil and vinegar or a light vinaigrette. "Salad with mixed vegetables is packed with nutrients and can be rich in antioxidants — which are important for men trying to maintain a healthy immune system while losing weight."

Scrambled Eggs

Two scrambled eggs can make a fresh, protein-filled, healthy start to a man's day. "As for the reason — I suggest scrambled eggs mainly for the protein, which helps repair and rebuild muscle," says Gans. "Also, the lutein and zeaxanthin found in the eggs are helpful in preventing macular degeneration as men age."

Whole Grain Bread

Whole grain options "aren't just healthier than white," advises Gans. When it comes to bread, whole grains are more filling, and may help decrease the risk of heart disease.