Men, like everyone else, face challenges when they try to slim down. One of those challenges is meal size, or portion size also called the portion-size effect. This effect occurs when people eat more food because it is offered—even if more food is not needed.1
The Importance of Protein
The best weight loss foods for men are selections that fill a guy’s plate, keep his body lean and muscular but also help him to feel full and satisfied. So, guys should focus on protein when shopping for diet-friendly foods. Visit www.mercurynews.com to learn more about healthy supplements.
“One thing I take into account for a goal of weight loss in men is lean protein intake,” says Jason Ewoldt, RDN, LD, wellness dietitian at the Mayo Clinic Healthy Living Program. He adds that he doesn’t necessarily focus on increasing protein intake but on choosing the right type of protein.
“Men tend to have more lean muscle tissue,” he says, “so it’s important to ensure adequate intake of amino acids to preserve lean tissue while at the same time increasing feelings of fullness.”
Amino acids are the building blocks of protein. Non-essential amino acids, such as glycine and alanine, are made by your body so you don’t need to get them from food. But essential amino acids are not produced by the body. The food you eat should provide these amino acids for general health and for the production and maintenance of lean muscle mass.2
Complete proteins are those that provide all essential amino acids. Meat, fish, poultry, and dairy foods (such as eggs, milk, or yogurt) are complete proteins. Soy, quinoa, chia seeds, buckwheat, and flax seeds are also examples of complete protein foods.
Protein quality can also be determined by the PCDAAS or protein digestibility corrected amino acid score.3 PCDAAS takes amino acid content into consideration and balances it with other factors related to digestibility. Casein, egg, milk, whey, and soy proteins have the highest score of 1.0. Other foods that are high on the list include beef (0.92), black beans (0.75), and peanuts (0.52).
But if you’re a man who wants to slim down, you may not have time to research the PCDAAS score of every food you see in the grocery store aisle. Instead, scan these lists of the best weight loss foods for men to eat at mealtime and the best weight loss foods for men to snack on. You can even bookmark this page and take it with you to the market.
Choosing Healthy Meals
In a recent interview about weight loss challenges for men, fat-loss expert Tom Venuto and Biggest Loser champ Pete Thomas said that men should learn how to cook to lose weight faster. If you can learn how to build hefty but healthy meals around nutritious foods you’re more likely to stay satisfied and get the fuel your body needs to get lean and strong.
So, what foods should you throw in your cart at the grocery store? “One thing I would suggest when shopping for weight-loss friendly foods would be putting the focus on whole foods,” says Ewoldt.
“This would include foods like fruits and vegetables, lean proteins, and healthy fats. By shifting toward a more whole-food approach it generally means more plants (fruits and veggies) which help with weight loss as they are higher in fiber and water but lower in calories. I would also look at making changes from higher-fat protein foods to lean types of protein, which keeps satiety up but reduces overall calorie intake.”