How to Lose Weight and Still Eat Man Food

The man food diet is a trend that has been rising in popularity due to the fact that it is easy to maintain and excludes most processed foods. However, some people are trying out techniques such as intermittent fasting or intense exercise with common results of weight loss but also risk for muscle atrophy.

Eating “eat this everyday to lose weight” is a great way to lose weight. The trick is to eat healthy, but still enjoy your favorite man food.

Vintage man eating pizza while using both hands.

Justin Fauci of the Lean Muscle Project contributed this guest article.

What’s the first thing that springs to mind when you hear the term “diet”?

If you’re like most guys, small servings of dull, monotonous diet meals come to mind. Steamed broccoli and a little chicken breast Oatmeal, plain. Cottage cheese is a kind of cheese that is made from cottage Of course, there’s salad. Salad, salad, salad.

Perhaps you considered one of the numerous fashionable diets that have captivated the public’s interest over the years: Atkins, The Zone, South Beach, or Paleo, to name a few. You’ve probably tried at least one of these diets before.

Atkins disciples and other low-carb fanatics shout, “Don’t consume carbohydrates, they make you fat!”

“Cavemen didn’t eat bread or cheese, and you shouldn’t either!” exclaim the Paleo gurus as they swirl sticks of butter into their morning coffees. Yes, it is now a thing.

Food exclusion is, after all, a common feature of virtually all of these trendy diets. You will always have to give up some foods that you truly like.

To combat this, several diets include “cheat days,” when you may eat anything you want on one day of the week. However, the seemingly harmless concept of a cheat day often leads to dietary catastrophe. These days are used as an excuse to consume as much junk food as possible. “It’s part of the diet,” after all. People have even adjusted their alarm clocks to 12:00 a.m. so they may start cheating from the first minute of the day. This is obviously doomed to fail.

But we’re males, after all. We like to eat, and we particularly like eating man food. Bacon, pizza, guacamole, and steak sandwiches are just a few examples. And telling us we can’t eat our favorite meals is only going to help us in the short run. If we can’t figure out a means to include a successful dieting approach, the unpleasant fact is that we’ll fail sooner or later.

Let’s get to the good news. In order to lose weight, you don’t have to give up any of your favorite meals. There isn’t a single one.

Do you have any doubts? Here’s a quick rundown of some of the items I ate during a recent reducing phase in which I lost 10 pounds and dropped to 7% body fat:

  • Pasta with chicken and Italian bread
  • Pad Thai with chicken
  • a big cheese pizza from Domino’s
  • guacamole and chips on the side of a meat burrito
  • fries and a cheeseburger
  • delicacies such as ice cream, Oreos, Nutella, Pop Tarts, and other confections

You don’t believe me anymore. But that’s alright, because I’m going to teach you precisely how to lose as much weight as you want while eating the things you love.

The Weight-Loss Secret That Is Worth Billions

I’m going to divulge to you one of the weight-loss industry’s most well kept secrets. It’s mind-bogglingly easy, yet if the general public knew about it and completely accepted it, the weight-loss business would lose billions of dollars each year.


Do you have a seat?

The idea is to consume less calories than your body burns on a daily basis in order to lose weight.

Hmmm. Doesn’t seem like much of a top-secret information, does it? Despite the fact that it has been shown time and time again, most people have yet to embrace this basic statement as scientific fact.

How else to explain the multibillion-dollar weight-loss business, which is bursting at the seams with diet books, gurus, procedures, medications, and potions?

Mark Haub, a Kansas State University professor of human nutrition, set out to establish that losing weight is all about energy balance — eat less calories than you burn, and you’ll lose weight. He embarked on a “convenience store diet,” which consisted mostly of junk food such as Twinkies, Hostess cupcakes, Doritos, cereal, and Oreos. He did, however, restrict his daily consumption of these meals to fewer than 1,800 calories.

What were the outcomes? In only two months, he shed 27 pounds. It’s not bad.

Now, before you stop reading this post and rush to the next convenience shop to start your own Twinkie diet, let me clarify that this is not what I’m suggesting. It’s only an extreme example to demonstrate that weight reduction is solely dependent on calorie consumption.

But I’ll show you how to use this approach to create a healthy diet that includes all of your favorite foods, and how a flexible diet like this may provide significant psychological benefits in terms of long-term success.

IIFYM (Introduction to Flexible Dieting)

Dieting that focuses calorie intake and macronutrient composition above meal choices is known as flexible dieting. Flexible dieting is also known as IIFYM (If It Fits Your Macros) in the bodybuilding industry. Despite the fact that this notion has been around for decades, it has only lately gained traction.

The main notion is that you figure out about how many calories you should be eating to lose weight. Then you choose your macronutrient goals, or how many grams of protein, carbs, and fat you want to consume each day. (Don’t worry, I’ll teach you later how to accomplish it.) If It Fits Your Macros is the moniker given to a diet consisting of whatever meals get you to those numbers.

Do three pieces of pizza count as one of your macros? Then you’re free to eat. Burgers, french fries, bread, spaghetti, tacos, chips, chocolate, and more foods fall into this category. There is no such thing as an off-limits food.

You’ll lose weight as long as you consume less calories than your body burns.

What’s the Deal With “Clean Eating”?

Most folks take out their pitchforks at this point and begin yelling and raving about how vital it is to “eat clean.” But, of course, everyone has their own interpretation of “clean eating,” don’t they?

Clean eating, according to the paleo camp, entails eating only things that our forefathers would have eaten during the Paleolithic period, which means no grains, dairy, or processed foods. Meat, vegetables, fruits, nuts, and seeds are the staples of the Paleo diet.


Meanwhile, vegetarians and vegans are horrified by the meat-eating paleo camp, outraged at how civilized people can ruin their bodies by consuming “unnatural” meat.

Let’s not forget about the low-carbers, who vilify any diet with a high carbohydrate content, blaming carbohydrates for everything from weight gain to heart disease and diabetes. We’re not even going to discuss the latest gluten-free trend, despite the fact that the majority of people have no clue what gluten is.

The issue is that there is no widely agreed definition of “clean eating” — it varies depending on who you ask.

The 80/20 Principle       

Whatever set of dietary guidelines you choose to follow, I think that in order to achieve your weight reduction objectives, you must allow yourself to eat the foods you like on a regular basis.

This isn’t to argue that you should exclusively consume junk food that is nutritionally inadequate. It’s important to consume a diet rich in vitamins, minerals, antioxidants, and phytonutrients for maximum health and disease prevention.

The 80/20 rule is the most effective technique to maintain a well-balanced diet. A minimum of 80% of your diet should be made up of healthy whole foods, with the rest accounting for no more than 20% of your total calories. This guideline allows you to eat a wide variety of meals without having to categorize them as good or harmful. Every one of them has a place in your diet.

The 80/20 rule gives you a lot of freedom with your diet and has a lot of psychological benefits over tight diets with a lot of regulations. In fact, there was a high association between flexible dieting and lower body weight, lower levels of sadness and anxiety, and the lack of overeating in a research on strict vs. flexible diets.

I’ve personally felt the detrimental psychological impacts of stringent dietary restrictions. When I attempted to reduce weight in the past, I’d start eating less and eliminating particular things from my diet. For example, I never permitted myself to consume a single cookie or any other dessert or snack meal. But after a week or two of dietary observance, I couldn’t help but indulge in a little amount of ice cream or chocolate. The trouble was that “just a little bit” gradually became a full-fledged binge. I reasoned that since I’d already violated the rules, I’d as well make the most of it and eat as much as I wanted, of anything I wanted. The diet was done, and it would be days, if not weeks, before I could find the courage to embark on a new nutritional challenge.

This sort of all-or-nothing dieting is incredibly widespread, and it is, in my opinion, the single most important reason why most individuals struggle to lose weight and keep it off. Understanding the fundamentals of flexible diets can aid you in avoiding this huge blunder. Because there is no such thing as “bad food,” you may include almost any meal into your diet. A single cookie is no longer considered a failure. Instead, as long as you stay under your 20% limit, you could hypothetically consume multiple cookies per day.


How to Begin Using Flexible Dieting

I’m going to show you step-by-step how to start losing weight with flexible dieting, and I’ll make it as easy as possible. If you follow my guidelines, I guarantee you will lose weight without having to give up any of your favorite foods.

Step 1: Work out how many calories you have.

The first step is to determine how many calories you should consume on a daily basis in order to create a caloric deficit in your body. This means you’ll start losing weight since you’ll be eating less calories than your body burns.

There are various sophisticated calculators and formulae available online that will calculate a number for you depending on your age, height, amount of exercise, work, and other factors. However, all of these figures are just approximations, and you’ll have to make modifications depending on your specific requirements.

So I begin with a simple calculation: double your body weight by 12.

If you weigh 200 pounds, you need consume 2400 calories per day (200 divided by 12) to begin losing weight. It’s as simple as that.

Calculate your Macronutrients in Step 2

Protein, fat, and carbohydrate are the three main macronutrients. A gram of protein has four calories, whereas a gram of carbohydrate contains four calories and a gram of fat contains nine.

I avoided discussing macronutrients in this essay because I wanted to emphasize that calorie intake is the most important factor in weight reduction. You may lose as much weight as you want without even considering macronutrients (recall the Twinkie diet).

But I’m betting that even if you don’t want to gain muscle, you’d want to keep the muscular mass you now have. To accomplish so, you must ensure that you are getting enough protein in your diet. Protein is always a crucial part of human nutrition, but it becomes much more so while you’re on a diet.

Again, I want to make things as simple as possible, so here are some suggestions:

  • 1 gram of protein per pound of body weight is recommended.
  • Per pound of body weight, consume 0.4 grams of fat.
  • Per pound of body weight, consume 1.1 grams of carbs.

The macronutrient objectives for a 200-pound man would be 200 grams of protein (200 x 1), 80 grams of fat (200 x 0.4), and 220 grams of carbs (200 x 1.1).

Step 3: Begin tracking your food intake.

Yes, I’m going to ask you to keep track of your calories. But don’t worry, I won’t make you do it indefinitely.

I’m asking you to keep track of your calories since there’s no other way to know how many calories you’re ingesting. You may believe you have an idea, but once you start writing it down, you’ll be surprised. The majority of individuals grossly underestimate their calorie consumption.

With applications like MyFitnessPal and FatSecret, keeping track of your calories has never been simpler. Simply use one of these apps to track your calorie and macronutrient intake while eating any meals you like.


The most crucial figure to attain on a daily basis for weight reduction is your calorie goal – attempt to remain within 50 calories of this amount each day.

Similarly, you should be flexible when it comes to your macronutrient goals. It doesn’t matter whether you receive 190 or 210 grams of protein if your protein goal is 200 grams. Just try to stay in the ballpark with these figures.

You don’t have to keep track of your food consumption indefinitely. Many men consume the same meals on a daily basis, and after you’ve dialed in your diet to the point where you’re reaching your nutrition goals on a consistent basis, you may stop tracking your food.

Step 4 – Make any necessary adjustments

Every week, after you wake up and go to the toilet, and before you eat or drink anything, weigh yourself on the same day of the week.

If you haven’t lost any weight after two weeks, reduce your calorie intake by 10%. Reduce your daily calorie intake to 2160 if you were previously eating 2400. The target weight loss is 1-2 pounds each week.

Suggestions for Improvement

Let me conclude by offering a few recommendations and pointers that I believe will be useful:

  • Keep an eye out for calories that are concealed. These are calories from sources you would not think to count, such the olive oil you use to cook your chicken or the mayonnaise in your potato salad.
  • Each meal should include at least 1 dish of vegetables and 1-2 pieces of fruit. This will ensure that you are receiving enough nourishment.
  • Feel free to consume alcoholic beverages, but keep track of the calories consumed as part of your overall calorie consumption. To compensate for the calories from alcohol, reduce the quantity of fats and/or carbohydrates you eat on days when you drink. When you’re out drinking, knowing how many calories are in different beers and mixed cocktails can help you make better judgments.
  • Don’t be concerned about the time of your meals. Eat as many or as few meals as you desire, whether it’s two or six a day. In fact, combining flexible diets with intermittent fasting could be a good idea. Intermittent fasting enables you to consume large meals, which is how I was able to eat a whole pizza and stay on track with my diet.

I highly advise you to try flexible dieting to discover for yourself how liberating it is to lose weight without sacrificing any of your favorite meals. Eating delicious food is one of life’s greatest pleasures for me, and flexible dieting allows me to indulge in all of my favorite meals without feeling guilty.

Listen to our podcast on losing weight and keeping it off for good:




The “every day diet” is a diet that allows you to eat man food and still lose weight. The downside of this diet is that it requires a lot of willpower.

Frequently Asked Questions

Can I eat regular food and still lose weight?

A: Yes, you can still lose weight while eating regular food. But if your goal is to eat a healthy diet consisting of mostly vegetables and fruits, then in order to maximize results it should be done in conjunction with exercise.

How can I lose weight and still like food?

A: One of the ways to not like food is stopping eating it. Other than that there are many other ways! You can exercise, eat healthy foods and take supplements for example.

What foods should a man eat to lose weight?

A: While there are many healthy foods that you should be eating, the best way to lose weight is by tracking your calorie intake. You can find a great online calculator here that will help you work out what number of calories you need on a daily basis in order to reach your goal weight.

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