Written through Rachael Link, MS, RD on in march 17, 2021 — medically reviewed through Adrienne Seitz, MS, RD, LDN, Nutrition

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You are watching: Best weight loss programs for men

With so many different diets out there, recognize a safe and also effective weight loss meal plan specifically for men have the right to be challenging.

Many to plan are daunting to follow, complicated, and time consuming. Some are also unhealthy or overly restrictive.

Men additionally have slightly different nutritional needs than women, top top average. They may require higher amounts of calories, protein, and fiber every day, depending on factors prefer their size, age, and task level (1).

Furthermore, males are more likely come accumulate visceral fat than women. This is a type of fat stored in the abdominal cavity that may be connected to a greater risk of form 2 diabetes, high blood pressure, and high triglyceride levels (2, 3).

Fortunately, there are plenty of meal plans the men can follow to encourage long-lasting, sustainable load loss.

The enjoy the meal plans featured in this post were selected based upon the complying with criteria:

Sustainable. These meal plans space not overly restrictive and you can follow castle for extended periods the time.Effective. They are based upon research and can help support load loss.Nutritionally balanced. These enjoy the meal plans room well rounded and provide all the essential nutrients.Simple. All this plans are clear and also easy come follow.

It’s important to keep in mind that back this post focuses on enjoy the meal plans because that men, civilization of all genders could advantage from them. The one you select should depend on your personal needs and also preferences.

Here room 8 of the best weight loss meal plans for men in 2021.

1. Ideal overall: WW (Weight Watchers)

WW, previously known together Weight Watchers, is among the most well-known weight loss program on the planet.

It offers a points-based system and also assigns foodstuffs a certain variety of points based on their nutritional value. The program offers users a day-to-day points budget based upon their weight, height, and task level.

Because pendant of WW don’t have to eliminate any kind of foods, it can be a an excellent option for men looking to lose weight without offering up your favorites.

It have the right to also assist promote long-term, sustainable load loss by encouraging healthy and balanced habits and also improving your connection with food.

The business does not market or provide food. Instead, the firm offers number of weight loss support plans, including options with added support native WW coaches and the WW community.

All plans likewise include accessibility to the WW app, which has meal plan tools, guided workouts, and food and task tracking.

Get started with WW here.


WW is an efficient weight loss regimen that it s okay you to track the food girlfriend eat making use of a points-based system. The agency offers number of plans, including coaches and also an online ar you have the right to turn to because that support.

2. Finest meal kit: Sunbasket

Sunbasket gives meal kits v preportioned ingredients and also easy-to-follow recipes for you to do healthy, flavorful meals in ~ home. They’re designed to aid you conserve time on cooking.

Sunbasket supplies plans for a wide range of eat patterns, including choices suitable for low carb, gluten-free, diabetes-friendly, vegetarian, pescatarian, and also paleo diets.

You can choose meals from the complete menu to create your own custom arrangement each week.

The service likewise offers a selection of premade entrées you can simply reheat and also enjoy. These could be a great choice for those who are brief on time throughout the week.

Plus, you can view thorough nutritional information for every item ~ above the menu. This will help you discover low calorie, high protein choices to support irreversible weight loss.

Get began with Sunbasket here.


Sunbasket is a meal kit company that delivers every the preprepared ingredients and also recipes you’ll need to make healthy and balanced meals in ~ home. The company offers meal kits to suit low carb, vegetarian, paleo, and other type of diets.

3. Ideal prepared meals: Factor

Factor is a enjoy the meal delivery service that provides a variety of nutritious, completely prepared dishes that are prepared to gain in minutes.

You have the right to order bundles v 4–18 meals per week, every one of which room individually portioned and also delivered fresh.

Items that room low calorie, low carb, high protein, vegetarian, and keto-friendly are labeled top top the menu to assist you find alternatives that occupational for you.

You can additionally order add-on items every week to round out your diet, including snacks, health shots, healthy and balanced desserts, and also protein packs.

Factor gives all subscribers v a complimentary 20-minute nutrition consult. Girlfriend can additionally pay because that nutrition coaching packages to aid you reach your weight lose goals.

Get began with variable here.


Factor delivers preprepared meals. You can choose 4–18 meals per week, including low calorie, low carb, high protein, vegetarian, and also keto options. It consists of a totally free nutrition consultation and you can purchase coaching packages.

4. Finest plant-forward: the flexitarian diet

The flexitarian diet is a plant-based eat pattern the emphasizes whole, plant-based foods, like fruits, vegetables, whole grains, nuts, seeds, and also legumes. It is not connected to a details company.

Unlike vegetables or vegetarian diets, the flexitarian diet doesn’t fully eliminate pet products. It permits you to enjoy meat, fish, and poultry in moderation.

This renders it a an excellent option because that men searching for a flexible and also easy means to boost their intake of nutritious plant-based foods items without providing up meat altogether.

Not only can a well-rounded, plant-based diet be helpful for weight loss, yet it might also help protect against chronic conditions, consisting of cancer, love disease, and kind 2 diabetes (4).

What’s more, decreasing her intake of animal products could also reduce your carbon footprint to assistance sustainability (5, 6).

“Mostly Plants: 101 very delicious Flexitarian Recipes from the Pollan Family” is one reference publication you could follow to start a flexitarian diet.

Shop for “Mostly Plants” online.


A flexitarian diet is focused on whole, plant-based foods. Girlfriend can additionally include moderate amounts of animal protein, like beef or fish.

5. Finest high protein: the paleo diet

The Paleolithic diet or paleo diet is a high protein, low carbohydrate diet the is based upon the eating fads of early humans during the Paleolithic era.

The plan emphasizes nutrient-dense entirety foods, including meat, seafood, fruits, and veggies.

On the various other hand, the diet does no include synthetic sweeteners, processed foods, legumes, dairy, and grains (7).

The paleo diet is clear-cut, straightforward to follow, and also effective for weight loss, which might be appealing to world who like a weight loss regimen without complicated rules and restrictions (8).

It’s additionally doesn’t need you to acquisition pricey enjoy the meal plans, snacks, or supplements, making that a great choice because that those top top a budget.

“Practical Paleo” through Diane Sanfilippo is one reference book you could follow to start this diet.

Shop for “Practical Paleo” online.


The paleo diet is a high protein, low carb diet based on whole, nutrient-dense foods. It excludes synthetic sweeteners, handle foods, legumes, dairy, and grains. The paleo diet is rather restrictive, but simple to follow.

6. Ideal low carb: the southern Beach Diet

The south Beach Diet is a well-known eating setup that is low in carbs but rich in protein and heart-healthy fats.

It’s divided into 3 phases, each of which has its own set of certain guidelines come follow.

However, all three phases border certain types of alcohol, saturated fats, and also foods high in carbs and also refined sugar.

The southern Beach Diet have the right to be a good option for men seeking a structured routine with clean guidelines to kick-start weight loss.

It additionally provides recommendations for maintaining weight loss as soon as you’ve reached your goals, i m sorry can aid ensure irreversible success.

You can pick to follow the diet yourself utilizing the guidelines in the book.

However, the firm also uses weekly delivery of premade meals, consisting of entrées, snacks, and shakes. These may be a quick and also convenient alternative to cooking.

Get began with south Beach Diet here.


The southern Beach Diet is a popular diet arrangement that takes pendant through 3 phases. It proposal low carb intake and focuses on healthy and balanced fats and also high protein foods. The south Beach Diet also sells premade meals, snacks, and also shakes.

7. Best an individual coaching: Jenny Craig

Jenny Craig is a advertising diet plan that gives premade meals and also snacks draft to leveling weight loss.

Although many civilization consider Jenny Craig a load loss program for women, the agency caters to males as well. The organization tailors its referrals to her age, gender (option of male or female), and activity level.

They also offer many subscription options, which differ in cost and also the variety of meals provided.

The highest price plan, rapid Results Max, includes an individual coaching v a Jenny Craig consultant because that individual guidance to help keep you on track towards your goals.

All plans additionally include access to the Jenny Craig cell phone app, which permits you to document your food intake and also activity, track her progress, and also connect through your consultant.

Get started with Jenny Craig here.


Jenny Craig selling premade meals and snacks with multiple subscription options. You can use the Jenny Craig mobile application to track your food intake, activity, and also progress, and also connect v a coach.

8. Ideal app: Noom

Noom is a virtual health app that can aid you make long-lasting transforms to your diet and also lifestyle to support weight loss and improve all at once health.

When you’re signing up, Noom collection information around your goals, food preferences, and activity level to create a personalized setup tailored to her needs.

For this reason, it may be a great choice for those hope to construct healthy habits rather 보다 seeking a rapid fix for load loss.

It also provides access to extr support to rise accountability, including a team coach, assistance group, and goal specialist.

The app additionally includes resources, such together a cooking recipes library, food log, load and task tracker, and educational articles to help you make healthy choices.

Get began with Noom here.


Noom is a paid mobile app designed to assist you change the psychology behind the way you eat. The organization says they aid people do lasting alters to shed weight and maintain a healthy weight lengthy term.

There are numerous things girlfriend should think about when identify which meal plan is appropriate for you.

First that all, consider whether you prefer adhering to a structured program with strict rules and guidelines or one eating arrangement that offers much more flexibility.

Certain to plan may likewise require much more time and effort than others and also may involve preparing your own meals, measuring part sizes, or tracking her intake and activity. Think about whether you’ll be able to do what it takes to stick through the plan.

If you have actually any certain dietary restrictions, allergies, or food preferences, be sure to find a meal setup that meets those needs.

Steer clear of enjoy the meal plans that room overly limit or unsustainable since these diet are often more difficult to follow and also typically lack necessary nutrients.

If girlfriend have any kind of underlying health conditions or space taking any medications, girlfriend should always speak v a healthcare professional prior to making transforms to her diet.

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Decide even if it is you desire a strict or versatile program, and avoid too many restrictive ones. Also, consider how much time and also effort you’ll have the ability to commit. Speak through a healthcare experienced for advice on what could work best for you.