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Weight Loss Diet Plan (Chart) for Men

Diet and regime are crucial for achieving any desired weight loss goals. The male body is genetically designed to have higher muscle mass coupled with low body fat and a faster metabolic rate. Further, it has a high tolerance to exercise. However, the male body is highly prone to gain weight owing to lifestyle. Health Total realises this unique make-up and tendency of the male body, so we work to develop a customised diet chart for weight loss for males, that plays a vital role in helping you lose those extra kilos. We strive to help you shed kilos healthily by nourishing you with all essential nutrients with our customised weight loss diet plan for men. We also take pleasure in offering your nutrigenomics counselling for managing your weight. We recommend you go for a gene test for weight loss to understand the expression of your genes to the intake of various foods. Our nutrigenomics counsellors consider your reports of gene tests for weight loss and formulate a personalized weight loss diet plan for men that match your particular gene type to help you get in shape and enjoy sustainable weight loss benefits.

Health Total experts follow a unique scientific approach to create customised diet plans to suit the individual weight loss needs of men. These best diet plans for men promoting weight loss are powered by Ayurveda and Homeopathy to manage any health condition and achieve optimum health goals.

Our expert dieticians carve out a fat loss diet plan for males that incorporates the above aspects of the male body to attain desired results. Health Total’s weight loss plan for Indian men ensures a reduction in waist circumference, reduction in body fat percentage, and an increase in muscle mass. So, you lose weight and gain health!

Health Total approach includes suggesting a customised diet chart for weight loss for males with increased consumption of dietary fibre, complex carbohydrates, high protein, and low-fat foods. Moreover, our weight loss chart for males includes functional foods and vitamin and mineral-rich foods to make your body healthy with the ultimate objective of achieving a disease-free state. Our nutrigenomics experts analyse the report of your gene tests for weight loss and provide you with a customised weight loss diet plan, which ensures your body gets all crucial nutrients in the right quantities while you lose weight. This helps you experience an improvement in your health while you shed those extra kilos. So, we excel in offering some of the best diet plans for weight loss for males.

Our unique integrated approach and customised weight loss diet plan help strengthen your immune system while you shed those excess kilos. Observe yourself transforming into a healthier and fitter you.

If you are an Indian male who has tried all kinds of crazy diets, protein shakes, and intense gym workouts but your weight loss is not quite up to the mark or you have reached a plateau then try some of the below fast weight loss tips and see those kilos fall rapidly:

Vegetables for Weight Loss
  • Spice mix
  • Detox teas
  • Stress control
  • Nutritional supplements
  • Weight loss foods
Weight Loss Transformation of Vinay Pandit by Anjali Mukerjee | Health-Total

Diet Foods Tips to Lose Weight Rapidly

Spice mix

Instead of loading your food with salt, how about sprinkling some warming spices? Spices, such as ginger, black pepper, and cinnamon boast amazing fat-burning properties. They have a great ability to control your blood sugar. That means they can help prevent any spike in your glucose levels post a sugar or carb-rich meal. Know more about the effects of these spices when included in the weight loss diet for men:

    • Black pepper

It raises the body temperature and increases metabolism. Black pepper also aids in digestion because, when you eat it, a signal is sent to your stomach to produce hydrochloric acid. This acid is crucial for the digestion of protein and other foods in the stomach.


    • Chilli powder

Chilli powder contains capsaicin, a powerful stimulant, that raises the body temperature and increases fat-burning ability by up to 25%. Besides this, chilli powder reduces cholesterol levels.


    • Ginger

Ginger increases metabolic rate and decreases appetite. It also helps in the digestion process.

    • Cinnamon

Studies have revealed that having just 1/4 to 1 teaspoon of cinnamon can increase your metabolism and improve the body’s ability to handle sugar by stimulating insulin activity. Cinnamon also keeps your body’s digestive system flowing smoothly.

Weight Loss Plan - Detox TeaDetox teas

Detox teas work wonders in eliminating toxins from your body and making it nutrition-receptive. Include ginger lemon tea, mint tea, and cinnamon tea to enhance the detoxification process of your liver naturally. So, our expert dieticians include these detox teas in the weight loss diet chart for males. Based on your report of gene tests for weight loss, our nutrigenomics counsellors can help you to add the right detox teas in the right quantities to your diet for the desired weight loss and the best health benefits.

Stress control

Control your emotions. Do yoga and meditate at least for 15 minutes daily. You can also consume low-fat milk before bed. This will help you sleep better and feel energetic the next morning.

Nutritional supplements

A well-balanced, nutritious diet is abundant in all vitamins and minerals, but our usual diet lacks many of these. Vitamins and minerals play an integral role in the body metabolism. Chromium, Omega-3 fatty acids, and B-complex play an important role in weight loss and are also needed for optimum energy metabolism. Vitamins E and C, zinc, and selenium are essential antioxidants to reduce the damage done to the body by environmental stress, pollutants, and free radicals. Calcium, magnesium, and phosphorus are some of the crucial nutrients that your body needs for denser, stronger bones that will be ready to support the increased lean body mass. So, our certified nutritionists include all these minerals, vitamins, omega-3 fatty acids, and other essential nutrients in the fat loss diet plan for males to help nourish the body while you get rid of undesirable fats.

Your diet governs 80% of your weight loss efforts. Keeping this in mind, expert nutritionists at Health Total work to provide you with an individualized fat loss diet plan for men by following the integrated approach comprising Nutrition, Homeopathy, and Ayurveda.

Additionally, opting for our nutrigenomics counselling can impact your weight loss efforts positively. The precious assistance of our nutrigenomics experts and getting your gene tests for weight loss done can help you have an individualized diet, which works on the expression of your gene rightly, nourishes you with all essential nutrients, improves your health, and enables you to enjoy sustainable weight loss outcomes. Such a weight loss diet plan, which is based on your gene and nutrition interaction, not just helps your get in shape but also improves your immunity, boosts your metabolism and lowers your susceptibility to a range of health conditions, such as hypertension, obesity, diabetes, high cholesterol, and more.

Weight loss foods

Make sure to include foods such as fish, chicken, eggs, low-fat milk and yoghurt, cottage cheese, sprouts, pulses and legumes, nuts and whole seeds (almonds, peanuts, pumpkin seeds, sesame seeds, and sunflower seeds), fish oil, coconut oil, brown rice, apples, and papaya in the diet chart for weight loss for males. If you are going for gene tests for weight loss, our nutrigenomics counsellors can help you in choosing quality foods for weight loss that suits your particular gene type the best so that you enjoy improved health and sustainable weight loss effortlessly.

What Are the Exercises to Lose Belly Fat in a Week?

At Health Total, we suggest a mild exercise plan, which includes 40-45 minutes of cardiovascular exercises along with some weight training exercises (push-ups, crunches, and abs) to build up muscle mass (active) while following our diet for weight loss for males. We recommend clients to do it at least 5 times a week. This will help you regularise the flow of free fatty acids for burning.

Moderate exercise such as a 40 to 45-minute walk while being on our weight loss management plan can give you amazing results in terms of losing weight while helping you lower your body fat percentage and visceral fat in terms of your waist circumference. So, we recommend practising exercise regularly while following our fat loss diet plan for males.

Going for your gene test for weight loss can help you have a more accurate diet and exercise plan for weight loss from our nutrigenomics experts. Such a diet and exercise plan, which suits your specific gene type the most, works the best for you. So, without any doubt, opt for our nutrigenomics counselling for receiving the desired and sustainable weight loss benefits.

Significance of Sustainable Weight Loss for Men

While most of us are habituated to focusing on losing weight and getting in shape, it is equally important to understand the exact concept of bodyweight and how to shed those excess kilos healthily.

Lean body mass and fat weight make up the total weight of your body. The fat composition of our body is what we call body fat weight. Lean body mass is the weight of our muscles, skin, organs, blood, bones, tendon, nails, and everything else except for the body fat. As we age, our body experiences an increase in fat composition and a reduction in lean body mass at the same time. This is why we look weaker, aged, and less healthy as we grow older. Opting for fad diets and intensive exercise routines to expedite the weight loss for males that ends you up losing the weight and gaining it soon after you curb the rigorous efforts. Also, such quick weight loss ways can be unhealthy and may make you end up losing lean muscle mass. So, we offer a customised weight loss diet chart for males that helps you get in shape properly, rightly by nourishing you and without losing lean muscle mass. Also, it enables you to enjoy an achieved healthy weight for a long time. Additionally, we take pleasure in offering your nutrigenomics counselling and gene tests for weight loss to help you receive a diet plan for weight loss for men that matches your specific gene type. So, you enjoy the best and most sustainable weight loss and health outcomes.

Opting for our sustainable weight loss chart for males can help you shed those extra kilos healthily. Here are some key benefits of the sustainable weight loss diet plan for men.

3 Key Benefits of Sustainable Weight Loss for Males

      1. Long-Lasting Weight Loss Gain

While each one of us wishes to lose weight quickly, it is crucial to follow the correct and sustainable weight loss process to maintain the achieved weight. Fad diets may gift you rapid weight loss, however, you may end up gaining weight soon after you stop following them. In a sustainable diet plan for weight loss for males, you lose weight step-by-step slowly but surely and can sustain the achieved weight for years by following simple healthy diet and lifestyle modifications. At Health Total, our customised fat loss diet plan for men with a sustainable weight loss method offers you long-lasting weight loss gains that help you keep the weight off healthily.

      1. Turn You into A Healthier You

While you may find the sustainable weight loss process a long journey to get in shape, but it’s a healthy way to lose weight. It does not take a toll on your health; instead, it improves your health and well-being. You experience better skin and hair health, controlled blood glucose levels, and improved digestion by following our weight loss diet for men. As you don’t need to eliminate any healthy foods completely from your diet while following our sustainable weight loss chart for males, it ensures proper nourishment of your body as well.

      1. Saves Lean Muscle Mass

Lean muscle mass is essential not just for driving metabolism but also for your overall good health. Fad diets make you lose fat weight as well as lean muscle mass, and so it hampers your overall health and appearance in the long run. Our fat loss plan for men with sustainable weight loss efforts preserve your lean body mass. Over time, you experience an increase in your lean body mass and a decrease in body fat. This improves your overall health, energy, and appearance. So, opt for our best diet plan for weight loss for males without a second thought.

Healthy Diet Chart for Weight Loss for Men

Here is a quick rundown on a healthy diet chart for weight loss for males for achieving desired weight loss.


Upon Waking Up1-2 glasses lukewarm water + lime juice
Breakfast1 bowl of oats, upma, OR poached or boiled egg with toast
Mid-Morning1 fruit (any)
Lunch2 whole wheat/multigrain rotis
Evening snackGreen tea + roasted chana/ fruit
Dinner2 Besan chilla/Tomato omelette OR grilled chicken or fish+ 1 bowl of vegetable
+ 1 bowl of vegetable
+ One bowl of salad


Looking for an easy yet effective and healthy weight loss chart for males or wish to turn fitter and healthier? Health Total is the right choice. Our fat loss diet plan for men ensures a reduction in waist circumference and an effective reduction in the body fat percentage while enjoying good health. Health Total’s nutrigenomics counselling and gene tests for weight loss help you receive an accurate diet plan that suits your specific gene type. So, you get in shape smoothly while enjoying plenty of health benefits, such as increased immunity, improved metabolism, elimination of nutritional deficiencies, and more. Get in touch with us and begin your weight loss journey rightly with our personalized weight loss diet plan for men.

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