The #1 Best Weight Loss Diet Plan For Men Over 40 (Lose Fat Fast)

Our free resources:

When it comes to finding a weight loss diet plan for men, you want the best, right? In this video, I dive into 10 key principles that make a weight loss diet for men effective, simple, and sustainable. If it is all of these things, you can be sure it’s the best and will help you achieve your weight loss results.

*#1 - Which Diet Is Best?

If you’ve heard of all the different types of diet out there, like Paleo, Low-Carb, Vegan or Vegetarian, or the Caveman Diet, you want to know which one to follow. Essentially, you want to follow a diet that isn’t restrictive, if you want to follow it long term. Your diet should be balanced with all the macronutrients (Protein, Carbs, and Fat), along with vegetables.

*#2 - Build 'Perfect Plates'

Following on from principle #1, you should use the balanced approach of ALL the macronutrients to prepare ‘perfect plates’, which is a guide to how you should portion these. A ‘perfect plate’ is simply ¼ plate Protein, ¼ plate of Carbs, ½ plate Vegetables, and a small serving of healthy fats.

*#3 - The 4 x 4 Meal Timing Strategy

This strategy basically means that you should have 4 meals per day, spaced 4 hours apart. This could be breakfast at 8am, Lunch at 12pm, Snack at 4pm, and Dinner at 8pm. This setup helps to keep your blood sugar stable, helping to control cravings and keeps your metabolism high the whole day too. This, paired with the ‘perfect plates’ also controls your calorie intake without you needing to count calories.

*#4 - Eat a low-carb breakfast

This is the only small tweak to the ‘perfect plates’ principle, which is for breakfast you should eat a low-carb meal. This helps kick-start your metabolism at the beginning of the day and helps hormone levels that let you know you’re satiated. Protein and healthy fats do this much better than carbs, so you’ll feel full until your next meal.

*#5 - Pick your 3 "Go-To Foods"

Picking your ‘go-to’ foods is basically the easiest way to ensure consistency when following a weight loss diet plan for men over 40. This is simply picking your favorite foods within each of the macronutrient categories.

*#6 - Plan one free meal each week

Another approach that makes this the best weight loss diet plan is allowing yourself 1 pre-planned meal each week that is a free meal. You don’t need to follow the perfect plates principle or worry about what macronutrients it contains. This one small indulgence each week will keep your diet plan sustainable over the long term.

*#7 - Hit your ideal water target

When you’re following a weight loss diet for men over 40, you need to consider hydration as well as food intake, so you should set a target of around 100–150 oz of water each day. Water keeps you full, and it keeps your metabolism going by keeping your liver clear to metabolize fat.

*#8 - Time calories around workouts

This is a great tip that you don’t often hear, but timing your calories around workouts means eating your meal after your workout. For example, if you work out in the morning, do so fasted, then eat breakfast. If you train in the evening, have your dinner straight afterward. Timing your free meal for after a workout is great advice too.

*#9 - Track your weight & adjust portions

Tracking your weight at least twice per week is beneficial to keep an eye on how your weight loss diet plan for men is working. If you weigh yourself Thursday and Sunday, for example, you’ll be able to see trends that occur around any changes or deviations you’ve made throughout the week. It also offers positive feedback loops as you see progress.

*#10 - Eat more Cholesterol

Eating more cholesterol can sound a bit counter-intuitive, but cholesterol-rich foods like eggs will help balance your cholesterol levels as well as testosterone levels, which is super important as a man over 40, looking to lose weight.

Wishing you every success on your journey.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[amoyardever]

Very useful video. Thanks for sharing this!

[polkadot]

This plan will help my husband. Sounds simple enough. He is over 40. Thanks for sharing

[christemmer]

I'm putting together a meal plan. This is inspiring.

[teenageroyel]

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

[philmundara]

So so so many videos out there, THIS is the best, great information, easy to apply, engaging and most of all a really genuine guy.

[heartdonations]

You are Awesome! Thanks a million for this video!

[stjmw]

We've been trying to get my dad on a diet for a long time, I think we finally might be able to convince him with your diet. It's flexible, you don't have to starve yourself like other diets, and all the food you mention sounds delicious. Thanks for your help, your videos are making my whole family healthier now.

[millennialmarque]

This is probably just as effective for us 30 guys who need to put a lot of things in perspective now. Great video Doc!

[askthemadhatter]

I'm definitely going to show my dad this video. He's been trying to get rid of his beer belly. But he's having a hard time and losing hope. I think he will find this video very helpful. Thanks for making this video.

[janiceweiner]

Thanks for elaborating on the philosophy and theory in addition to giving specific information.

[iriabee]

Great plan and easy to follow. This is what I need.

[adamzvlogs]

wow.. really informative and helpful video.. helpful tips.. thanks

[jamesfallon]

I’ve put on quite a bit of weight recently and need a good diet plan to burn it all off. This seems perfect for me, great video.

[kuneeyakanna]

true, after the age of 40 maintaining good health is really a big task in now a days. i will definitely follow your suggestions and i will pass on this information.

[canada]

Thank you, so
It's really a great video..and very useful video.

[arlynvillarte]

Another healthy lesson... thanks again, my husband must watch this!

[arthurcurry]

I truly can attest to the differences in how my body responses after the age of 40. Thanks for help decoding the puzzle of diet and food choices. Great information.

[xavierfreytes]

Awesome video! I like how simple the rules are for getting weight loss!

[WIDOWMAKER]

Realy appreciate your efforts, keep it up 👏👏

[JamesRoberts-ho]

Thank you Dr. for your outstanding informational video. We need more people like you telling us the truth about diet and exercise.