Diet chart for weight loss for male

Diet chart for weight loss for male

Have you ever thought about the difference in female and male diet requirements? If not then you must know the facts that the needs of macronutrients differ in a male and female body.

Research says that women need fewer macronutrients than a man, which means less carbohydrates, protein and fat. When a women need 1500-2200 calories per day for a man it is 2000-3200 calories. Men may burn up to 400-500 kcal per day because they have greater muscle mass. That’s the reason the keto diet is much more effective in men rather than a woman.

The ratio of obesity is always higher in women compared to men, but as the needs of nutrients are different there should always be other diet plans according to the requirements.

In this stressful, and busy life, most of us do not get the option to lose weight by working out, especially when are doing a desk job. For men, a specially designed diet chart is a must, because losing weight also helps you to have a healthy and fit life, helps to reduce depression and also helps to reduce sexual dysfunction.

Although you should always include some exercises in your daily routine to see the long-term effects.

Tips for weight loss in males-

Detox your body-


To start a healthy day, you have to have something which will help to detox your body, it will help you to lose weight faster, and also helps to keep your skin and stomach healthy. It also contains antioxidants and also will keep you refreshed for the day.

There are so many types of detox food items like lemon, ginger, beetroot, garlic, cucumber, green tea, cucumber, cabbage etc. You can also have a fresh glass of detox drink which will help you keep hydrated as well.

If you still don’t know about the fat cutter or detox drinks, we have already shared them on our website. Click on this link below to read in detail.

Choose your protein wisely-


As with the other macronutrients, the requirement of protein is also higher in the male body rather than the women, an adult man should have 56-60 grams of protein per day.

But not all proteins have the same impact on the male body so you need to choose wisely.

There are some types of protein options which men should avoid like-

Soy or soy chunks, soy milk etc, yes soy is a great plant-based protein. But apparently, it is not good for men because it can affect male fertility. Research says that soy contains phytoestrogen which may reduce the level of testosterone which affects the sexual ability of men.

Processed meats, tough should be avoided by everyone as there are preservatives which aren’t good for our health, people tend to use these processed meats more because these are affordable, easy to make and also tastier, but we all know nothing is better than fresh items.

Also, cold cuts and fat-rich proteins like steak and bacon should be avoided, as it contains too much fat which will not be helpful for your diet.

Mental well-being-

metal well being

Maintaining a healthy diet is not only about getting slim or thin, it also helps you to be fit and keeps you healthy. And for that mental health is also important and we all should keep it healthy as well. Our body and mind are not different so if you want to be fit you need to feel the fitness inside of your head as well.

And for that, there are some facts which you should keep in mind, first good sleep. Yes, for a healthy and fresh mind, it’s very important to sleep for at least 6-7 hrs.

Second is meditation, it's extremely beneficial to get a peaceful mind, and it also helps you to be energetic for the rest of the day.

And journaling, or writing your daily feeling and thoughts could be impactful for a healthy body and mind.

Now let’s get into the daily diet which men can follow for weight loss: -

10 snacks ideas for men-

Nuts –

Nuts contain fats but we still include them in our diet plan, because these are polyunsaturated fats, and its low in saturated fat. It’s also low in carbs and loaded with antioxidants. Nuts are a great source of several nutrients like magnesium and vitamin E. It may aid weightlessness.

There are so many health benefits of nuts like they are good for our heart, and lowers inflammation levels. Nuts are rich in amino acids which help to keep blood vessels healthy. It's also a good source of dietary protein.

You can have these as a snack or any time but having nuts in the morning or your breakfast is more beneficial. You can have these as it is or can add nuts to your salad or cereal.

The 6 most beneficial and healthy nuts which you should have every day are – walnuts, almonds, pistachio, cashews, macadamia, and hazelnuts.


Fruits are a great snack option, while you are craving something sweet or you are feeling a bit hungry, just try to have a fruit.

10 low-carb fruits you can add to your low-carb diet plan are – apples, strawberries, blackberries, watermelons, peaches, avocados, tomatoes, kiwi, cherries, and raspberries.


Seeds are superfoods for our body and its extremely helpful for weight loss as well. These are packed with nutrients, fibres, minerals and whatnot!

Seeds are high in nutrients like fatty acids, amino acids, fibre, vitamins and protein. There are so many types of seeds which can help you in weight loss, like- chia seeds, watermelon seeds, flax seeds, sunflower seeds, and hemp seeds. Bring a small container full of seeds to work and have some whenever you have a feeling like eating something.

Nowadays these seeds are easily available in markets and online stores.

Boiled eggs-

Boiled eggs are a great snack option not just because it is high in protein and low in carbs but because they can keep you full for longer as well,

Avocado –

We have already discussed avocado which is also a low-carb fruit. You can have it any time whenever you are starving, it will help you keep you full for a long as it's rich in fibre. It’s a great snack option.

Cheese –

Who doesn’t like cheese these days, it is yummy and healthy and easily available in markets. It’s a great source of calcium, vitamin B12 and protein. It’s a healthy snack option.

Dark chocolate –

There are so many types of dark chocolate available in the market, you should avoid the ones with sugar and should have 70% dark or more than that. It has a bitter taste to it which is not preferred by everyone, but it’s loaded with antioxidants that also help to lower blood sugar level, reduces the risk of heart diseases, and enhance brain function.

Cucumber –

Cucumber may be the most easily available low-carb vegetable in the market, and it is so refreshing that most of us like to have it with our meals. You can have cucumber as a snack as well. It’s very hydrating and full of antioxidants. It helps in weight loss, maintain hydration levels, and lowers blood sugar levels.

Keto crackers –

It’s the easiest, crunchy and tasty snack you can easily make at home.

For the recipe click on the link below.

Yoghurt –

Its also a good snack option when you are maintaining a weight loss diet plan, it also has almost the same benefits as cheese, and to make your yoghurt healthier you can prepare skimmed milk yoghurt at home, or you can have Greek yoghurt which contains more protein and nutrients than regular yoghurt.

15 breakfast ideas for men-

Cheese omelette –

Eggs are a great source of protein specially if you are on a keto diet, not just rich in protein it is also a good source of HDL, which is known as good cholesterol. It helps to lower blood pressure. Eggs are always a great option as it is healthy and filling. You can include it in your lunch or dinner or breakfast.

Stir-fried veggies –

It’s the easiest way to have veggies, and healthier as well, you can eat any vegetable of your choice like this. Just stir-fry it on a pan with a little bit of oil sprinkle some salt and pepper or herbs if you like and you are good to go. For men, it’s a great option to eat vegetables every day.

Oat smoothie –

Oat is rich in fibre and it’s a complex carbohydrate which will help you to lose weight easily. For men, oat smoothie is a great option as it's easy to make. Just blend some soaked oats with any low-carb fruit of your choice. Or you can include vegetables in your smoothie as well, for more fibre you can add peanuts and chia seeds in it and it will become a tasty, healthy and filling breakfast to start your day with.

Raita –

Yoghurt contains probiotics, high in calcium, and low in carbs. You can make yoghurt in your home using skimmed milk to make it fat-free which will help you lose weight more easily. You can have yoghurt as it is or can add some chopped fruits or spices and make raita to make it more flavourful.

Oat roti –

Using regular flour to make rotis is good, but to add more fibres to your diet you can have oat rotis. It almost tastes like regular rotis but is much healthier than that.

Lentil soup –

Lentils are very filling, and a good source of micronutrients and protein. Making lentil soup is very easy, you can just boil it with some water and salt or you can add some spices to make it more wholesome.

Keto pancakes –

Very easy to make tasty keto-friendly pancakes, packed with fibres. To know the full recipe, click on the link below.

Vegetable soup –

It's also a great way to include vegetables in your diet, you can add any vegetable in your soup, add carrots, bell peppers, and beetroot zucchini to make it colourful.

Sprout salad –

There are so many benefits of sprout in men, it's full of fibres and also helps in digestion. It helps in muscle building and weight loss. Sprout is also good for your metabolism and it boosts immunity. It's easy to get and also you can make sprouts at home, you can have sprouts as it is, or you can make a salad which is very refreshing and tasty.

Avocado toast –

Avocado is a fruit which is rich in nutrients, and nowadays it's quite popular in diet foods as it is high fibre. It’s a bit pricy and not that easy to get in your local market, you can purchase it online or from any supermarket. It also helps to improve your heart health and improves digestion. You can include avocado in your salad or you can have it with your toast as well.

Egg muffins –

Eggs are rich in protein and it also contains unsaturated fats, it’s a great source of nutrients like vitamin B, D, and B12. You can eat one whole egg every day, and if you are doing an intense workout you can have egg whites to build muscle mass, for an average man 7-8 eggs are required per day.

Overnight oats –

We have already discussed the benefits of oats, you can soak plain oats overnight in some skimmed milk or any low-fat milk of your choice and can include some fruits, nuts or seeds if you want, and your perfect breakfast is ready.

Quinoa salad –

Quinoa is full of fibre, it helps to lower blood sugar and cholesterol levels, it's very healthy and anyone can have it. You can easily get quinoa in any grocery store or online. For a healthier option, you can add boiled quinoa to your salad, or you can make khichri with it as well to make it more flavoursome.

Fruit salad –

Fruit is something which everyone should have every day with their meals. As these are full of nutrients and fibres. But when you are on a weight loss journey you should choose only low-carb fruits for yourself. Every fruit is good for our health but not all are low in carbs. If you can't make salad you can have one whole fruit each day as well.

Paneer bhurji –

Paneer contains nutrients and it's good for our bones and teeth. It also has many health benefits like it improves digestive health, reducing the risk of cancer, boosts immunity. It helps in weight loss as well, but for that, you should have paneer which is made from low-fat or skimmed milk, or as an alternative you can have tofu as well.

All these foods are very easy to prepare, for detailed recipes click on the links below.

Install our 30 days Keto meal plan app to get on a journey of effortless weight loss, you will get all the detailed recipes including macros and nutrients over there. Click on the link below to install the app.

Keto 30days Meal Plan

20 lunch and dinner ideas for men-

Low carb khichdi

Cauliflower fried rice

Apple oat smoothie

Vegetable soup

Scrambled eggs with mushroom

Keto dosa with chutney

Butter garlic mushroom

Keto kabab

Oat spinach pancakes

Broccoli fried rice

Low carb guacamole

Zucchini soup

Green smoothie

Dahi tadka

Keto uttapam

Brown rice pulao

Beetroot raita

Protein pancakes

Carrot broccoli soup

Flaxseed raita

Here are some best low-carb diet food options which you can have on your weight loss journey. Install our app to know the recipes. And don’t forget to let us know how it is.

Click on the link below to install the app.

Keto 30days Meal Plan