5 Super Foods That Help Men Lose Weight

Last week I did an article on foods and tips that helped women above the age of 30 lose weight. But women in their middle ages aren’t alone in their dilemma on how to shed that stubborn fat. What about the men?

If you are a man looking for a shortcut to losing weight, here is an article that will focus on the top fat burning foods for men. These foods will rev up your metabolism and help you achieve your weight loss goals faster. There are thousands of online articles on how women can lose weight, but weight gain is not a problem which only affects women. Men too need to lose weight, and for a variety of reasons. If not for better, more confident looks, this is to reduce risks of heart diseases and Diabetes Type 2.


These fat burning foods for men are a boon – not only do they increase your rate of metabolism, but when combined with an effective exercise routine, they guarantee weight loss. As you build more muscle, the fat content in the body reduces, giving you a leaner and more chiseled look.

So, without wasting any more time, let us take a look at foods that burn body fat and help men stay in top shape!

1.       Oats, Whole Grains and Milk –

Porridge with berries (1)

Why are they so good? They are fortified with complex carbohydrates, lots of fiber and have calcium in them with aids in weight loss.

How to they work their magic? When you eat lots of complex carbohydrate which is rich in fiber, you keep your metabolism at top speed. This keeps insulin levels in check, which assures you your body will not store extra calories as fat. Since oatmeal and whole grain cereals are fiber rich and complex carbs, they take a long time to burn, digesting slowly and giving you a time release of energy. These three must be a part of your breakfast, as they kick start the metabolism. As long as your metabolism stays high through the day, the body will not convert calories in to fat. Experts say that eating a healthy breakfast raises your metabolism levels by 10%. But complex carbs is not the only one that keeps metabolism rate high, milk or calcium does the same job. Research has shown that those men who eat 1200mg of calcium per day lose twice as much eight as those who don’t. And getting your dose of calcium is easy – resort to double toned milk or low fat yogurt and you will stay lean and fit.

2.       Cayenne pepper, Jalapenos and Habaneros –


Why are they so good? They all contain capsaicin, which is a chemical that is spicy in nature and increases heart rate.

How do they work their magic? A study done in the 1980s that became very famous revealed that those who eat at least 1 spicy meal a day increased their metabolism by as much as 25%. Intrigued? That is not all, a recent study in Quebec also revealed that one spicy meal a day not just increased metabolism, but also burn more calories for the next 3 hours. You can burn 1000 calories more per day by adding more spice to your food. Ideally, experts recommend you choose spicy snacks in between meals. Not only will they reduce hunger pangs, by keeping your metabolic rate high, they will also help burn a few extra calories. Capsaicin has a thermogenic affect which results in weight loss.

3.       Coffee and Green Tea –


Why are they so good for you? Green tea has EGCGs which are good for you and increase your metabolic rate, and caffeine in coffee has the same result too. This means they become fat burning foods for men which result in burning off more calories.

How do they work their magic? Coffee and Green Tea both increase your heart rate and EGCGs in green tea also speed up the workings of your brain and entire nervous system. Researchers have surprisingly found that when a person consumes 3 cups of coffee or green tea every day, they burn about 80 calories more without doing any physical activity. Now imagine the role these will play if you also go to the gym or go for a jog every day! Many scientists have noticed that men who drink a cup of coffee about 2 hours before gym are able to work out for longer, and their body used up more oxygen in the process. This means that they build up on more lean muscles, and that again helps to burn fat cells.

4.       Lean cuts of meats like Pork, Beef, Chicken and Turkey –


Why are they so good for you? All of these are high in protein. Though many people will tell you that red meat is not good for health, it is in fact one of the best muscle building foods for men as they include iron and zinc. Eating lean cuts of red meat will in fact, help you lose weight faster.

How do they work their magic? The good news is that it takes the body longer to digest and break down protein coming from meats as compared to complex carbs. The more protein you eat, the longer the digestive process which means the body uses up more calories to break down the food. Research on this topic has been extensive, revealing that men who eat 20% more protein as compared to carbohydrates burned almost twice as many calories as those who eat just carbs. White meat in itself is a great source of protein, but the reason lean red meat is recommended for men is that it is the best natural source of Creatine – a food that builds muscle. And the top fat burning foods for men will obviously include foods that help build bigger muscle. More muscle = Less fat. And that is not all; red meat is also rich in Selenium, an important nutrient, which makes it a healthy dinner treat.

5.       Oily fish like Tuna, Sardines and Salmon –


Why are they so good for you? Apart from being a great source of protein, these oily fish pack the goodness of Omega 3 fatty acids. Thee monounsaturated oils keep you healthy, are great antioxidants and keep your metabolic rate high.

How do they work their magic? Oily fish alters the hormone Leptin in the body, which directly influences your metabolic rate and determines whether the calories in the body will be burnt off or used as fats. The lower the levels of Leptin in your body, the more calories you burn. And to artificially regulate Leptin levels in your body, nothing works as well as oily fish. Whether you eat fish or use fish oil supplements – the fact remains that adding fish and regulating Leptin levels in your body can result in 5 times faster weight loss.

More tips for men to lose weight:

While we have discussed the top fat burning foods good for men, we will also like to add a few tips that can help you keep your metabolic rate high and increase your chances to lose weight.

Add more nuts to your diet – From almonds, pistachios, sunflower seeds to peanuts – all nuts are great sources of good proteins, carbs, vitamins and minerals along with offering antioxidant properties. Snack on them mid meals to steer clear of binge snacking and to keep your metabolism high all day long.

dry fruits

Choose your drink wisely – Now this is more easily said than done. While we understand you need to drink once in a while when in the company of other male friends, we recommend you stick to vodkas and gins and steer clear of beer and whiskeys. This is because Vodka and Gin have lesser sugar content, and are better options when compared with other alcohols. Mix them with flavoured water or tonic water instead of adding juice or soda.


Eat more juicy fruits – We all know that fruits and vegetables are good for us. But some fruits like watermelons, oranges and tomatoes are especially good for your metabolism as they are made up mostly of water and satiate hunger pangs.

juicy fruits


By adding these fat burning foods in your diet and practicing the above mentioned tips on how to further increase your metabolic rate, you can enjoy a leaner and fitter body without working out too hard. Also, if you are in to fitness, here is an article about top muscle friendly foods for men you might be interested in reading.


I highly recommend you undertake physical activities that hold your interest – like swimming, tennis, soccer or even running as opposed to boring exercise in the gym so that you are more regular with your workouts. A routine workout of 40 minutes to 1 hour when coupled with a diet filled with fat burning foods for men guarantees 100% weight loss! 

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