Weight Loss Diet Plan for Men & Women PDF

Use the link at the bottom to download the Weight Loss Plan for Men and Women PDF.

Weight Loss Plan for Women & Men

This Weight Loss Plan Chart for Male and Female will show you how to set your plate if you want to lose weight. You should eat breakfast, lunch, dinner, and dessert.

Sample Diet to Lose Weight

Early morning– Tea/ Coffee/ Milk (1 cup without sugar) + 5-7 Almonds, 1 Walnut*, 1 Multigrain/ Oat Biscuit.

Breakfast– 1 Med. Katori Poha/ Vegetable wheat Upma/ 2 Vegetable Dalia/ Milk Chutney/ 1 Small Vegetable Dosa/Wheat Dalia/ 1 Toast (Brown/Multigrain Bread)/ 1 Thalipeeth/1 Bowl Oats/Wheat Flakes with Milk (60ml).

Mid-morning– Fruit: Apple (1)/Papaya (100%), Apricots (2)/Peaches (2)/ Cherries (8-10), /Pear(1)/Watermelon (150%), Guava (1)/Orange (1)/Green Tea + 5-7 Almonds, 1 Walnut*/Coconut water (1 small glass) and 1 Glass Buttermilk

Lunch – 2 Multigrain Chapattis / 1 Multigrain Bhakri / 1 Bajra Roti / 1 Jowar Roti / 1 Katori Rice + 1 Katori Vegetable + 1 KatoriSambhar/ Dal/ Curd/ Raita/Chicken (2 small pcs)/ 1 piece Fish

Evening– Tea/ Coffee/ Milk (1 cup without sugar) + Roasted Snacks/ Chana or 1 glass Buttermilk / 1 fruit / 1 Qtr. Plate Salad/1
Bowl Veg / Non-Veg Clear Soup / 1 Katori Sprouts

Dinner1 Multigrain Chapatti/ 1/2 Multigrain Bhakri/ 1 Small Bajra/ 1 Small Jowarroti/ 1 Multigrain/ Oats Dosa+ 1 Katori Vegetable+ 1 Katori Sambhar/ Dal / Curd/ Raita/ Chicken (2 Small Pcs)/1 pc Fish+1 Bowl Salad

Time for bed – 1 cup milk

You can download the Complete Weight Loss Plan Chart for Men and Women in pdf format, or you can read it online.

10 of the Best Weight Loss Eating Patterns for Men

Men’s health can be improved by losing excess fat and achieving a healthy weight. A healthy body weight can reduce the risk of several health conditions such as heart disease, diabetes, certain types of cancer, and liver disease (Trusted Source, 2TrustedSource).

In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat linked to elevated disease risk (3Trusted Source).

Losing weight may also help improve sexual dysfunction, mobility, depressive symptoms, and men’s overall quality of life (4Trusted Source).

It is important to lose weight in the right way. While restrictive diets can be helpful for short-term weight loss they are not the best option for long-term weight maintenance.

Instead, focus on creating a long-term, healthy plan that will nourish your body and meet your needs.

Research shows that the most effective weight loss strategies for men involve dietary modifications alongside increased physical activity and other behavioral changes — not diet alone (5Trusted Source).

Here are 10 healthy diets for men that can help them lose weight.Photography by Aya Brckett

1. High protein diets

Increased protein intake has been shown to promote healthy weight loss. Protein is the most filling macronutrient. This means that you may feel satisfied if you add it to your snacks and meals (6Trusted Source,7Trusted Source).

Numerous studies have also shown that high-protein diets are more effective in weight loss than regular protein diets (9Trusted Source, 9TrustedSource).

High protein diets have also been found to preserve muscle mass during weight loss, which helps maintain resting energy expenditure — or the number of calories you burn at rest (10Trusted Source).

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Research has shown that men who eat high-protein diets are more likely than those who eat lower protein foods to lose weight over time (11Trusted Source).

Your body size, activity level and age all influence how much protein you require.

Most high protein diets provide at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight, which is notably higher than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight (12Trusted Source).


Protein-rich diets can help you lose weight and maintain a healthy weight.

2. The Mediterranean diet

The Mediterranean diet, which is rich in whole foods like vegetables, fruits, beans, and fish, has been linked to a variety of health benefits, including a reduced risk of heart disease, weight loss, and weight maintenance (13Trusted Source).

A 12-year study in 32,119 people — 9,662 of whom were men — associated strict adherence to the Mediterranean diet with a reduced risk of excess weight and obesity, as well as smaller waist circumference and a lower risk of belly fat (14Trusted Source).

These findings are supported by other studies (15TrustedSource, 16, 17TrustedSource).

The Mediterranean diet may also protect against prostate cancer, which is the second most common form of cancer in men in America (18Trusted Source 19).


Research shows that the Mediterranean diet encourages weight loss, protects against heart disease, and helps with other conditions.

3. Whole foods, plant-based diet

Most people can benefit from following a whole foods, plant-based (WFPB) diet, including men who want to lose excess body fat.

WFPB diets are not the same as vegan diets, which exclude all animal products.

WFPB diets, on the other hand, are primarily based solely on whole foods such as vegetables, fruits, and legumes.

WFPB diets have high fiber content and other nutrients due to the emphasis placed on whole foods and exclusion of processed foods. WFPB diets have been proven to aid in weight loss.

For example, in a review of 12 randomized controlled studies, people who followed plant-based diets — including several that included some animal protein — lost significantly more weight over an average of 18 weeks than those assigned to non-plant-based diets (20Trusted Source).

A WFPB diet can help men lower their risk of developing chronic diseases such as certain cancers and type 2 diabetes.


WFPB diets are based on whole foods but may contain small amounts of animal products. These diets can improve men’s health, and encourage weight loss.

4. Low Carb Diet

Low-carb diets are a popular choice, and with good reason.

These diets range in carb content from very low carb keto diets to more flexible, moderate-carb diets. Studies have shown that low carb eating habits can boost weight loss and improve men’s overall health.

A small study of 34 older adults with obesity found that those who followed a low-carb diet that contained less than 10% of calories from carbohydrates lost three times as much visceral fat (25Trusted Source).

The low carb diet group also lost nearly 8% more total body fat and retained more muscle mass (25Trusted Source).

Because men are likelier to have more visceral fat than women, any diet that targets this harmful type of body fat may greatly improve men’s health and reduce disease risk (3Trusted Source).

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Numerous other studies have shown that low-carb diets with varying carb content encourage weight loss, increase blood fat levels, decrease blood sugar levels, and more (26TrustedSource, 27TrustedSource).

Research suggests that diets that are more moderate in carbs are easier to maintain long term than very low carb diets (27Trusted Source).

Because one of the most important factors in choosing a diet is the ability to follow it long term, a more moderate carb approach is likely the better choice for sustainable weight loss (27Trusted Source).


Research shows that low-carb diets can increase weight loss. A lower-carb diet is better for long-term weight maintenance.

5. High fiber diets

Fiber is good for your health and helps you feel fuller.

Research consistently shows that high-fiber diets (including those based on plant- and Mediterranean diets) are associated with healthy weight.

A recent 6-month study of 345 men showed that those who ate high-fiber diets were more likely to lose weight. On average, every 10-gram increase in daily fiber was tied to a 5-pound (2.2-kg) decrease in body weight (28).

A high fiber diet may help to reduce visceral fat, protect against heart disease, and prevent other chronic diseases in men (29TrustedSource, 30TrustedSource, 31TrustedSource, 32TrustedSource).


Men may be able to eat more fiber and have a healthier body weight.

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6. Diets that focus on energy and nutrient density 

Energy density is the food’s calorie count per 100g, while nutrient density refers to the food’s micronutrients relative to its calorie load. (33TrustedSource, 34TrustedSource).

Foods that are energy-dense and nutrient-poor include french fries, sugary baked goods, sweetened beverages, and candy (35Trusted Source).

Foods that are low in calories but dense in nutrients include vegetables and fruits. Healthy weight maintenance and weight loss are strongly linked to eating low-calorie, nutritionally dense foods (36TrustedSource, 37TrustedSource, 38TrustedSource).

Yet, high calorie, nutrient-dense foods like nuts, seeds, avocados, egg yolks, and unsweetened full fat yogurt are important for a healthy diet, too. This is a smart way of maintaining a healthy weight.

Every meal and snack should be low-calorie and nutrient-dense. You can add some spinach and chopped red peppers to your morning egg scramble. Then, add slices of vegetables or fruits to your afternoon snack.


Men can achieve and maintain a healthy weight by eating lower-calorie, more nutritious foods.

7. The paleo diet

This bans the consumption of grains, legumes and refined sugars as well as some dairy products. Its main premise is to reduce your intake of highly processed products and focus instead on whole, nutrient-dense foods that are rich in healthy fats, protein, fiber, vitamins, and minerals (39Trusted Source).

There is evidence to suggest that this diet works for fat loss. This is not surprising since it restricts or excludes many foods linked to weight gain such as processed grains products and sugary baked goods.

A review of 11 randomized studies ranging from 2 weeks to 2 years found that, on average, people who adopted the paleo diet lost 8 pounds (3.5 kg) more than those following other eating patterns (39Trusted Source).

Paleo eating is more filling than traditional low-fat diets and may help promote healthy blood sugar, blood pressure, and triglyceride levels. (40Trusted source, 41Trusted source, 42Trusted source, 43Trusted source, 43Trustedsource).


Men may lose body fat through the paleo diet and improve their metabolic health by reducing blood pressure and blood sugar levels.

8. The MIND diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND diet, combines elements of both the Mediterranean and DASH diets. High blood pressure is often reduced by the DASH diet (22Trusted Source).

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MIND diet focuses on foods that promote brain health. This includes berries, olive oils, nuts, beans and green leafy vegetables. It recommends that you limit sweets and fried foods.

The MIND diet not only has been shown to reduce brain diseases like Alzheimer’s, but it may also help men lose weight (22TrustedSource).

It is high in fiber, healthy fats and low-calorie, nutrient dense foods such as berries and leafy vegetables. It also encourages the use of olive oil, which is associated with healthy body weight maintenance (44Trusted Source).


The MIND diet is a combination of elements from the Mediterranean and DASH diets. It encourages healthy, nutrient rich foods that promote brain health. This diet is also a great choice for weight management.

9. Intermittent energy restriction

Intermittent energy restriction (IER), a broad term, encompasses both intermittent fasting as well as time-restricted eating.

Intermittent fasting is a 16-48-hour period of very little or no food intake. Time-restricted eating restricts food intake to a time frame, typically 6-10 hours per day (45TrustedSource, 46TrustedSource).

Some evidence suggests that IER improves blood sugar regulation, blood pressure, inflammatory markers, triglyceride levels, and weight loss (45Trusted Source).

There are several types of IER: 16-hour energy restriction, 2-day Fasting and alternate-day Fasting.

The review of 27 studies ranging in time from 2-24 weeks revealed that people who followed IER patterns lost between 0.8-13% and 1% respectively. The review also revealed that IER improves blood sugar control (47Trusted source).

Researchers acknowledged however that the majority of studies were not large enough. Thus, further research is needed (47Trusted Source).

However, research has shown that IER may increase men’s resistance training strength and help with fat loss (48TrustedSource, 49TrustedSource).


IER can help men lose weight and improve their health in other areas.

10. Vegetarian diets

Vegetarian diets include a high amount of plant-based food, such as fruits, vegetables, legumes, whole grains, and legumes. Some versions, like the ovo-vegetarian or lacto-vegetarian, may include animal products such as milk and eggs.

Research strongly associates vegetarian diets with a healthy body weight and weight loss.

A review of 3 studies that included 20,975 men tied plant-based diets rich in whole plant foods and low in animal foods to less weight gain over a 4-year period (30Trusted Source).

In a study in 10,064 adults, those who followed vegetarian diets consumed 419 fewer calories per day, on average, and ate more legumes and nuts than non-vegetarians. These factors have been shown to be associated with weight management (50TrustedSource, 51TrustedSource, 52TrustedSource).

A healthy vegetarian diet should contain very few refined foods. This includes highly processed plant-based foods such as sweetened beverages, sugary desserts, and fried food.


A diet high in nutrients-dense vegetables may help men lose weight and calorie intake.

The bottom line

Men who want to lose excess body fat have many healthy, sustainable diets to choose from.

Although it may seem tempting to try a low-calorie, restrictive diet to lose weight quickly, it is important to choose one that fuels your body, doesn’t restrict too much, and can be sustained over the long term.

To find the best diet for your needs, it may be helpful to work with an experienced healthcare provider like a registered dietitian.

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