Best Diet For A Man Over 40 – The Complete Guide!


Finding the perfect diet for men over 40 can seem like an impossible task. But if it contains these ten concepts, it will be your best choice.

These are not just my opinions but proven facts about what works and doesn’t. When you put them together, you get a winning combination that will help you lose weight fast.

Don’t worry if you haven’t lost any weight yet! Just keep on reading, and it’ll all come together. You’re going to love what I’ve got planned for you!

My job is to assist you in weight loss, getting fit, and staying healthy. If you follow the ten tips I’m about to share, you’ll be well on your path to achieving your weight loss and reduction of belly fat goals.

The Best Diet For A Man Over 40

What is the best diet after 40? We can make the answer as simple and as complicated as we like. I prefer simple. Eat foods that cover the three macronutrient categories: healthy fats, low-carb veggies, and lean protein. Avoid unhealthy fats, processed foods, and sugary drinks, and you are on your way to creating a healthy diet.

In this article, we will dive a bit deeper into the matter. We are not going to talk about physical activities today. We’ll leave the strength training, stretching, aerobic training, and whatnot for another day.

That being said, welcome to the complete guide to organizing your diet plan from today.

Here we go!

1- Choosing The Healthy Diet For You

If you’ve heard of all the different diets, like Paleo or Low-Carb, Intermittent Fasting, Vegan Diet, or the Caveman Diet, you probably wonder what the best one is.

It’s hard to follow a strict diet when you’re living in the 21st century. You need to eat healthy foods but also enjoy your favorite foods.

If you want to lose weight, you need to follow a low-carb diet. But, if you’re going to maintain or want weight gain, you must follow a high-protein diet.

Many diets are available today, but none are right for everyone. Some people choose to go vegan; others choose to follow a vegetarian diet. Whatever diet you choose, ensure it’s sustainable and doesn’t cause any side effects.

healthy plate diet for men over 40 1

2- Preparing Your Perfect Plates

Prepare your perfect plate. Protein is the primary source of energy for your body. A balanced meal should consist of roughly ¼ protein, ¼ carbs, ½ vegetables, and a small amount of healthy fat.

Vegetables are full of fiber and vitamins. The carbohydrates fuel your brain and muscles and help regulate blood sugar levels. Healthy fats like olive oil, avocado, nuts, seeds, etc., provide essential nutrients and promote satiety.

3- Eating A Low Carb Breakfast With Healthy Fats

As you have probably heard, breakfast is the day’s most important meal. You need protein and healthy fat to help your body start its metabolic rate processes and maintain blood pressure and carbohydrates to keep you going throughout the morning.

So go ahead and skip the cereal and toast and opt for eggs, avocado, and bacon instead.

Protein and healthy fats help keep you feeling satisfied longer than carbs. Carbs cause blood sugar spikes and crashes, making you hungry again soon after eating. Protein and healthy fats increase your energy levels instead of leaving you wanting more food.

4- Chose Your Favorite Foods In Each Macro Nutrient Category

It is essential to pick your go-to foods when you follow a healthy diet for men over 40. This will help you stay consistent throughout the week. Your go-to foods should consist of all three macro-nutrients.

You may choose to add other foods if you wish. For example, you could add a protein shake after working out.


5- Plan 2 Junk Meals Per Week To Avoid Weight Gain

Another great weight-loss approach is to allow yourself two planned meals each week that you call “junk” meals. It may also help in reducing belly fat. These foods should not be restricted and can even have a high-calorie count if desired.

This one small indulgence each week will help keep your balanced diet sustainable over the long term and may even help you to avoid weight gain.

This is important to be consistent in your diet over 40.

6- Drink Plenty Of Water

Water helps keep you full and helps your body metabolize fat. You should aim to drink about 1.5 liters of water per day. You may not get enough fluids if you’re consuming less than that.

When trying to lose weight, you should focus on eating plenty of fruits and vegetables since they’ll help fill you up while providing nutrients like fiber and vitamins.

7- Time Calories Around Workouts: What Time Should I Eat?

Timing your meals around exercise helps you lose weight and reduces belly fat. It keeps your metabolism high when you burn body fat to lose weight. You also get a boost of energy from protein and carbs before working out.

So, if you’re trying to lose weight or increase muscle mass, try to eat your first meal of the day at least 90 minutes after you’ve worked out.

And if you’re trying to gain muscle mass, eat your last meal about three hours before bedtime; otherwise, you will lose muscle mass because it is an age-related muscle loss called sarcopenia, which begins at 30.

8- Weigh Yourself And Adjust Portions

To track your current weight, you should weigh yourself every day. You can start monitoring your weight once a week, but if you notice a trend, you may want to go back to weighing daily.

Weighing yourself daily will help you notice any changes in your body, whether those changes are due to exercise, eating less, or something else entirely.

Weight management helps you identify patterns, like getting sick or gaining weight. By using this information, you can adjust your diet accordingly.

Weighing yourself on a daily bases works as a motivation as well.


9- Eat More Cholesterol

What?! Yes, I know. It sounds counter-intuitive, but hear me out.

Eggs, for example, are a great source of protein and other nutrients like vitamin D and B12, which also play an important role in maintaining healthy testosterone levels. Cholesterol is an essential hormone component and important in maintaining hormonal function.

Men over 40 need to consume adequate amounts of cholesterol because the body produces less testosterone at this age, making it even more important to maintain healthy cholesterol levels and testosterone levels, which can help with weight loss and reduce belly fat.

10- Time Your Meals

I’ll dive into two popular strategies to plan your meals.

A- The 4*4 meal timing strategy

This strategy means you should have four meals daily, spaced four hours apart. This could mean breakfast at eight am, lunch at noon, snack at four pm, and dinner at eight pm.

This setup helps stabilize your blood sugar levels, keeping your appetite under control and your metabolism running strong. This, paired with preparing your perfect plates, will help you regulate your calorie intake without counting them.

B- Intermittent fasting strategy

Intermittent Fasting is a method of eating that cycles between periods of fasting and feasting on a regular schedule. Intermittent Fasting is a great tool to help you lose weight, burn fat, and maintain healthy blood sugar levels.

Research shows that it allows you to manage your weight and prevents – or even reverses – some types of diseases.

I’ve been practicing intermittent Fasting for over a year and never felt better. There are many health benefits to Intermittent Fasting.

Read more about Intermittent Fasting in this GymTrends365 article.

If you follow these ten simple concepts of a balanced diet, you’re well on your way to losing weight faster than ever before.

List Of Bonus Tips To Lose Weight Quickly

  • Eat an apple every day
  • Eat your meals slowly
  • Try pomegranate
  • Eat 2+ eggs every morning
  • Use nuts as your healthy snack
  • Get your healthy fats from a delicious grilled salmon
  • Eat more garlic
  • Eat carrots as a snack
  • Eat more bananas
  • Stop using salt
  • Want to eat fries? Prepare them with sweet potatoes
  • Eat more whole grains
  • Eat chocolate as a dessert sometimes
  • Eat more beans


You might think finding the ultimate diet for men over 40 is difficult, but if you follow my tips, you’ll be well on the way to maintaining a healthy weight or losing weight quickly.

If you combine this plan with a regular workout program, you’ll be on top of your game regarding maintaining your health.

If you have any more questions or comments, please leave them in the comment section below.

Stay Healthy and Strong!

Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.