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Dr. Mike Israetel is a renowned expert in the field of sports and exercise science. Dr. Mike holds a PhD in Sports Physiology and serves as a graduate professor at Lehman College. He’s also the co-founder of Renaissance Periodization. Stan Efferding is an IFBB pro bodybuilder and has his bachelor of science in psychology and exercise science from the University of Oregon. Stan is a multiple all -time world record holding powerlifter and has been training high school, Collegiate, and Professional athletes for over 25 years. He has conducted over 200 seminars in 14 countries and in all 50 states. Sal Di Stefano is one of the hosts of the Mind Pump Podcast, a show that exposes the RAW TRUTH about health, fitness, nutrition and more. Sal picked up his first weight at the age of 14. Fitness was a way for him to apply hard work and effort towards changing and re-inventing himself. He wanted to shift the direction of the fitness industry from an aesthetic insecurity based industry to a self love and self care health industry. Marcus Filly is the founder of Functional Bodybuilding. After leaving medical school, he turned instead to health and fitness to help people more directly with training and nutrition in their day to day lives. Drawing on an extensive training background in soccer and his competitive Crossfit career, Marcus owned an affiliate CrossFit gym for years before changing methodologies to help athletes better succeed through individual coaching. After the 2016 CrossFit Games, he was burned out and broken, and about to become a first time father. Functional Bodybuilding was born out of a need to train more for longevity and sustainability – while still looking good and moving well. Dr. Joey Munoz is a Ph.D. in Nutritional Science and the founder of Fit4Life Academy. With a passion for evidence-based fitness and nutrition, Dr. Joey has dedicated his career to helping individuals transform their body composition through sustainable practices. He combines his academic expertise and personal experience to debunk fitness myths and promote healthy habits. Dr. Joey has successfully guided hundreds of clients to achieve their health and fitness goals with a balanced and holistic approach. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov

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Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-program Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/youtube-osm-program Subscribe to our channel here → https://goo.gl/wxghQ5 Our free resources: 1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin 24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin 5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin When it comes to finding a weight loss diet plan for men, you want the best, right? In this video, I dive into 10 key principles that make a weight loss diet for men effective, simple, and sustainable. If it is all of these things, you can be sure it’s the best and will help you achieve your weight loss results. *#1 - Which Diet Is Best? If you’ve heard of all the different types of diet out there, like Paleo, Low-Carb, Vegan or Vegetarian, or the Caveman Diet, you want to know which one to follow. Essentially, you want to follow a diet that isn’t restrictive, if you want to follow it long term. Your diet should be balanced with all the macronutrients (Protein, Carbs, and Fat), along with vegetables. *#2 - Build 'Perfect Plates' Following on from principle #1, you should use the balanced approach of ALL the macronutrients to prepare ‘perfect plates’, which is a guide to how you should portion these. A ‘perfect plate’ is simply ¼ plate Protein, ¼ plate of Carbs, ½ plate Vegetables, and a small serving of healthy fats. *#3 - The 4 x 4 Meal Timing Strategy This strategy basically means that you should have 4 meals per day, spaced 4 hours apart. This could be breakfast at 8am, Lunch at 12pm, Snack at 4pm, and Dinner at 8pm. This setup helps to keep your blood sugar stable, helping to control cravings and keeps your metabolism high the whole day too. This, paired with the ‘perfect plates’ also controls your calorie intake without you needing to count calories. *#4 - Eat a low-carb breakfast This is the only small tweak to the ‘perfect plates’ principle, which is for breakfast you should eat a low-carb meal. This helps kick-start your metabolism at the beginning of the day and helps hormone levels that let you know you’re satiated. Protein and healthy fats do this much better than carbs, so you’ll feel full until your next meal. *#5 - Pick your 3 "Go-To Foods" Picking your ‘go-to’ foods is basically the easiest way to ensure consistency when following a weight loss diet plan for men over 40. This is simply picking your favorite foods within each of the macronutrient categories. *#6 - Plan one free meal each week Another approach that makes this the best weight loss diet plan is allowing yourself 1 pre-planned meal each week that is a free meal. You don’t need to follow the perfect plates principle or worry about what macronutrients it contains. This one small indulgence each week will keep your diet plan sustainable over the long term. *#7 - Hit your ideal water target When you’re following a weight loss diet for men over 40, you need to consider hydration as well as food intake, so you should set a target of around 100–150 oz of water each day. Water keeps you full, and it keeps your metabolism going by keeping your liver clear to metabolize fat. *#8 - Time calories around workouts This is a great tip that you don’t often hear, but timing your calories around workouts means eating your meal after your workout. For example, if you work out in the morning, do so fasted, then eat breakfast. If you train in the evening, have your dinner straight afterward. Timing your free meal for after a workout is great advice too. *#9 - Track your weight & adjust portions Tracking your weight at least twice per week is beneficial to keep an eye on how your weight loss diet plan for men is working. If you weigh yourself Thursday and Sunday, for example, you’ll be able to see trends that occur around any changes or deviations you’ve made throughout the week. It also offers positive feedback loops as you see progress. *#10 - Eat more Cholesterol Eating more cholesterol can sound a bit counter-intuitive, but cholesterol-rich foods like eggs will help balance your cholesterol levels as well as testosterone levels, which is super important as a man over 40, looking to lose weight. Wishing you every success on your journey. Your friends here at the FFP, -Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.