Eleven Best Food Options for Men Who Want To Lose Weight

Not all calories are equal. Different foods pass through different metabolic pathways in your body and have different effects. Further, these foods can also have a different impact on the calories you consume and burn, your hormones, and your hunger-rate.

It goes without saying, men like women also face challenges when they try to slim down. One of the biggest challenges is deciding on the portion size and the meal size. This is known as the portion size effect. It usually occurs when more food is offered and consumed, even when it was not needed. So, if you are trying to make healthy life choices and slim down, you need to make changes on the plate. Of course, you work out and lift weights, but your gym and working out will only produce adequate results if you add a good healthy diet to your weight loss regime. So, let us get started and address eleven foods that can help you with weight loss. 

Whole eggs

Even though a heavy egg intake can accelerate the bad LDL cholesterol in your body, they are still one of the best foods to eat when you wish to lose weight. They are a rich source of fat and protein and are incredibly satiating. 

Zac, an educator who offers online programming homework helpshares that, ‘I have recently replaced bagels with eggs in my breakfast, and I can see a difference already. The eggs keep me fuller for longer while still making me feel light.’ 

Further, eggs are healthy and nutrient-dense. They can help you receive all the nutrients you possibly need, even when you are on a calorie-restricted weight loss diet. Also, bear in mind, do not leave out the yolk part when you eat the egg because most of the nutrients are in the yolk. 

Cayenne pepper

Cayenne pepper has capsaicin in them. Capsaicin is a compound, which adds to the spice levels of the peppers. Thus, consuming cayenne pepper can directly target your fight-or-flight hormones, such as norepinephrine and adrenaline. Further, they help your body metabolize fat and improve your breathing. Cayenne pepper is also known to regulate your heartbeat. 


A medium-sized apple can offer about five grams of dietary fiber. This promotes fat loss and stimulates better digestion. A recent study concluded that people who consumed an apple just fifteen minutes before lunch consumed one-hundred and eighty-seven fewer calories than people who do not.  

Fatty fish

Fatty fish is delicious and has immense health benefits for you. Some of the fatty fishes you can add to your diet are mackerel, sardines, herring, and salmon. They all contain healthy Omega-3 fatty acids. This is good fat and is known to lower your risk of developing heart disease and reduce inflammation in the body. 

Further, the addition of Omega-3 fatty acid in your diet can help lower weight. How does this happen? When you consume Omega-3 fatty acids, it decreases the cortisol levels in the body. Cortisol is a hormone, which is associated with fat storage. So, when the cortisol levels drop, the fat levels in the body also come down. 

Additionally, fish is also rich in proteins. 

‘Since I workout every day, I need more protein in my diet. I try to meet my protein requirements with salmon,’ shares Joseph, a python assignment help provider with TFTH.

Well, yes, men who workout should most certainly heighten their protein intake to build better body strength. Also, protein can make you feel full for longer. It boosts your metabolic rate, compared to digesting carbs and unhealthy fats. 

You should consume at least 3.5 ounces of fatty fish at least two times a week for a faster weight loss.

Black pepper

Black pepper contains piperine in them, which curtails the formation of newer fat cells. Further, it also heights the bioavailability of other nutrients. Thus, black pepper tends to make your meal more nutritious than it was. 

Green leafy vegetables

Green leafy vegetables, such as kale, Swiss Chards, collards, spinach, and a few others, are indeed good for your health. They have phenomenal health benefits and are a perfect inclusion to your weight loss diet. These leafy vegetables have a low carb content and are rich in fiber. Eating green leafy vegetables can also increase the portion size without increasing the calories. Further, green leafy vegetables are also rich sources of antioxidants, vitamins, and minerals, which can be good for your health. 


It is a unique whole grain. Quinoa is rich in fiber and is a complete protein source. Dietary fiber is known to bind the cholesterol and fat levels in the body, thereby helping you absorb less of them. This ancient grain contains vitamins, eight essential amino acids, and minerals, such as calcium, magnesium, B12, and iron, which can accelerate your energy levels. 

‘I usually eat quinoa alone, but my wife usually enjoys them with veggies as a cold salad, or sometimes warm like a pilaf. Since both of us are trying to shed some pounds, this is our ideal breakfast pick,’ shares Robin, who offers the tableau online courses

Quinoa is indeed a high-quality carb source, which will reduce the glycemic index of your body. This helps keep the blood sugar levels in check, unlike the simpler carb sources. 


If you have not heard already, coffee is indeed one of the best pre-workouts. It accentuates your moods and improves your physical and mental performance. Further, coffee is also known to trigger fat loss. Some researchers even prove that caffeine intake can improve your metabolic rate by around thirteen percent. 

However, to achieve the fat-burning benefits of caffeine without exposing yourself to any side-effects, such as insomnia or anxiety, you should only aim for 100-400 grams per day. This is equivalent to one to four cups of coffee, depending on how strong it is. 


All berries, such as strawberries, blueberries, blackberries, are indeed good food for weight loss. They have lower calorie content and are indeed nutrient-dense. The good thing about berries is they are delicious and can add a bit of a punch to your otherwise dull meals. Further, berries are loaded with antioxidants and fiber. You can add berries to your yogurts, cereals, salads, smoothies, or eat them raw as an anytime snack. 

Moreover, berries will satiate your sugar cravings and keep you away from all the unhealthy snacking. Further, berries are known to slow down digestion and fructose absorption.  


Oats are a rich source of soluble fiber. Unlike the other grains, oats tend to keep you full for longer. As they are low in glycaemic index, they do not spike your blood sugar levels, which tend to increase your cravings for sweet snacks. 

Peanut butter

Peanut butter is a healthy protein source. Further, it is also a rich fat source, which can lower your hunger for about two and a half hours. However, when you shop for peanut butter, please opt for organic peanut butter only. For this, you need to check that your peanut butter does not have hydrogenated fat in it. 

These are the top 11 foods that you need to add to your diets to trigger weight loss. Have more suggestions to add to this list? Let us know in the comment section below. 

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