Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Would you rather lose weight or get shredded? When looking for weight-loss diet plans for men, you should always go for the programs that still sustain muscle definition. Check out these best fat-loss diets for men.

Top Fat-Burning, Muscle-Building Diet Plans for Men

1. Custom Diet and Training Plan for Him by V Shred

The Custom Diet and Training Plan for Him by V Shred offers an all-in-one solution for men who are trying to lose weight and build lean muscle. V Shred customizes the plan according to your individual needs.

How? We take into account your body type, fitness goals, and athleticism, among other factors, to create the best shredding program for men. It’s like having a personal trainer for less.

Trivia: Do you know professional athletes, models, and actors pay for their fitness coaches around $10,000 monthly on average?

2. Atkins Diet

The Atkins Diet is a popular low-carb weight-loss program. The idea behind this fat-burner diet plan for men is that you should consume few to zero carbs while dieting. You get most of your energy from protein and healthy fats.

However, remember that too much fat and protein may have negative effects on you if you’re prone to heart disease.

3. Time-Restricted Intermittent Fasting

Time-restricted intermittent fasting is a diet plan that restricts your calorie consumption for a specific period of time. Depending on the person, your fasting time can range anywhere from 4 to 12 hours.

Keep in mind that almost all calorie-cutting diet plans for men will make you lose at least a few pounds of muscle. Time-restricted intermittent fasting won’t help you build muscle fast but there are plenty of ways to still grow muscle during the process.

Scheduling your meals accordingly and continuous muscle-building workouts help counteract muscle reduction while on this diet.

4. Low-Calorie Diet

This diet meal plan decreases the number of calories you consume in a day. The average man’s calorie consumption goes down from 2,000-2,500 calories per day to 800-1,200 calories.

When on this diet, make sure you still consume enough protein to support muscle growth. Around one gram of protein per pound of body weight is enough to keep your muscles from shrinking despite low-calorie intake.

Some examples of food that are good for this diet are tomatoes, celery, carrots, apples, and nuts. Add some beef, chicken breast, and eggs for your protein intake.

5. Paleo Diet

Plenty of people blame junk foods and fast food restaurants for obesity because of all the chemicals and additives in their products. Fitness buffs who want to lessen their consumption of additives and chemicals created the Paleo diet.

The theory behind this is to only eat foods you would get by hunting or fishing, just like our forefathers did in the Paleolithic era. It’s one of the simplest and most affordable diet plans for men on this list.

Consuming these food types allows you to get the nutrients you need to grow your muscles minus the unnecessary calories.

6. The 5:2 Diet

The 5:2 diet is currently the most popular subcategory of intermittent fasting. Instead of fasting for hours, here, you fast for days. You should only use this diet plan if you want to lose fat fast.

While it may not be able to sustain muscle growth, you can still offset your muscle-loss by doing specific exercises. For example, you can avoid cardio workouts and focus on heavy muscle-building workouts.

Pro tips: Remember that you should not do this type of fasting for more than a few months. We strongly recommend consulting with your physician before deciding to try this type of diet plan for men.

7. The Zone Diet

The Zone Diet is basically a balanced program consisting of carbs, protein, fats, and other nutrients. Everything is fair game provided they are consumed in moderation.

This is great for weight loss because unlike other diet plans for men, the Zone Diet is a bit more flexible. You can freely add in the macros you need to promote muscle growth.

Remember: the key to sustaining muscle development despite trying to lose weight is to consume the right nutrients.


Check out the top three lies about diet plans for men:

When trying out diet plans for men, it’s always best to consult with your physician first. Try to avoid certain meal plans that may have adverse effects on you.

That’s why it’s always best to go with a customized meal plan tailored to suit your needs, goals, and current level of athleticism. At the end of the day, the important thing is to create a healthy balance between exercise, diet, and supplementation.

What are your favorite diet plans for men? Share them with us in the comments section below!

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