3 Diet Hacks for the Best Science-Based Weight Loss Meals for Men

A rigorous exercise plan is clearly a key part of achieving your weight loss goals. However, a science-based weight loss meal plan is equally important. It is known that weight loss is based on 80% on diet and 20% on exercise. Using these modifications will help you achieve your weight loss goals faster. 

Here we have the 3 big ideas that are scientifically based; to give you a meal plan that will help you cut calories and yet keep you full between meals

Hack #1: Including High Satiety Foods in Your Diet

What you eat determines how full you feel. This is because foods affect fullness differently.

Foods that are filling can ward off hunger and help you eat less at the next meal. For this reason, these types of foods should help you lose weight in the long run.

Another important part of a healthy diet when trying to lose weight is to make sure your food is full of fiber. Fiber adds to satiety and will keep you feeling full. It also provides your body with a boatload of vital nutrients and antioxidants.

Filling foods tend to have the following characteristics:

  • High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1.

  • High in fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time.

  • High in volume: Some foods contain a lot of water or air. This may help with satiety as well.

  • Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber but are low in fat.

Which are the High Satiety Foods

What makes food filling?

Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating.

A scale called the satiety index measures this effect. It was developed in 1995, in a study that tested 240-calorie servings of 38 different foods.

The foods were ranked according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling. What this means is that eating foods that score higher on the satiety index can help you eat fewer calories overall.

List of High-Satiety foods

1. Boiled Potatoes for Weight Loss :

 Potatoes are high in water and carbs, and contain moderate amounts of fiber and protein. They also contain almost no fat. Compared to other high-carb foods, potatoes are very filling.

In fact, boiled potatoes scored a 323 on the satiety index, which is the highest number of all 38 foods tested. 

2. Oatmeal for Weight Loss :

Oatmeal is a very filling breakfast choice. It may help you eat fewer calories in the following meal and delay the emptying of the stomach.

Soluble fiber, such as the beta-glucan in oats, can help you feel full. It may also help release satiety hormones and delay the emptying of the stomach.

3. Soups for Weight Loss :

Soups are very filling meals, despite being in liquid form. They may also stay in the stomach longer, thus prolonging the feeling of fullness.

 Research shows that soups may actually be more filling than solid meals containing the same ingredients.

 4. Vegetables for Weight Loss :

Vegetables are rich in fiber and water, which may keep you full for longer. Eating a salad before a meal may help you eat fewer calories overall. Vegetables are incredibly nutritious. They're loaded with all sorts of vitamins, minerals, and beneficial plant compounds.

Vegetables are also high-volume, low-calorie foods. They contain fiber and water, which adds bulk to your meals and helps fill you up. Moreover, vegetables take some time to chew and are very satisfying in that way.

5. Legumes for Weight Loss :

Legumes are a good source of fiber and protein. They may help you feel full compared to other foods. Legumes, such as beans, peas, lentils, and peanuts, have an impressive nutritional profile. They are loaded with fiber and plant-based protein, yet have a relatively low energy density. This makes them very filling.

6. Fruit for Weight Loss :

Fruit is high in fiber and provides bulk that may help you feel full for longer. Whole fruit has a stronger effect on fullness than fruit juice. The fruit has a low energy density. It contains lots of fiber, which may slow down digestion and help you feel full for longer. Apples and oranges score very high on the satiety index, at around 200.

7. Quinoa for Weight Loss :

Quinoa is a good source of both protein and fiber, which may help increase the feeling of fullness. In fact, it provides all the essential amino acids and is therefore seen as a complete protein source. Quinoa is also higher in fiber than most grains.

8. Nuts for Weight Loss :

Nuts are a popular snack choice. They are rich in healthy fats and also contain some protein. They are very filling and may reduce hunger. They are high in healthy fats and protein, and studies show that they are very filling.

9. Coconut Oil for Weight Loss :

Coconut oil is loaded with medium-chain triglycerides, which can significantly reduce appetite and calorie intake. One study reported that people who ate breakfasts supplemented with medium-chain triglycerides ate significantly fewer calories at lunch

10. Popcorn for Weight Loss :

Popcorn is a whole grain food that is very high in fiber. One medium-sized bag (112 grams) may contain around 16 grams of fiber. Calorie for calorie, it is very filling

Hack #2 : Increasing Protein Intake in your Diet

 Protein-rich food is essential for Men for building muscle and aiding recovery post work out.

When you exercise you cause microscopic tears in your muscles, and to repair those tears so the muscles grow back bigger you need the amino acids that you get from protein

The NHS recommends that men eat 55.5g of protein a day and women 45g, but if you are very active you’ll want to increase that amount significantly. Endurance athletes don’t need as much protein as strength-focused athletes but should still aim to eat 1.2-1.4g per kg of body weight every day, while strength athletes should shoot for 1.2-1.7g per kg of body weight daily.

Which foods are high in Protein

1. Eggs:

Eggs are a nutritious, high-protein food with a powerful impact on fullness. They may help you eat less for up to 36 hours after a meal. A large egg contains around 6 grams of protein, including all 9 essential amino acids. Eggs are also very filling and score high on the satiety index.

2. Fish:

Fish is rich in protein and omega-3 fatty acids, which may increase the feeling of fullness. The protein in fish may have a stronger effect on fullness than other types of protein.

According to one study, omega-3 fatty acids may increase the feeling of fullness in people who are overweight or obese.

3. Meat:

Meat is high in protein and very filling. Beef scored the second-highest of the protein-rich foods on the satiety index. It scores 176 on the satiety index, which is the second-highest of the protein-rich foods, right after fish.

4. Greek Yogurt:

Greek yogurt is a popular, high-protein breakfast and snack. It may increase the feeling of fullness and help you feel less hungry until the next meal. 

In one study, women consumed a 160-calorie yogurt snack that was either low, moderate or high in protein. Those who ate the high-protein Greek yogurt felt full the longest, were less hungry and ate dinner late. 

5. Cottage Cheese:

Cottage cheese is high in protein, yet low in fat and calories. Its effect on fullness may be comparable to that of eggs. One study found that the filling effect of cottage cheese was similar to the filling effect of eggs.

Hack #3 : Including high Volume foods in your Diet

Eating for volume is a strategy to maximize the amount of food you can eat while simultaneously keeping your calorie intake as low as possible. This strategy works on two main principles:

  1. Calories and physical food amounts are not directly correlated. 

  2. The human stomach can only hold so much food at any one time.

If we prioritize eating foods lower in calories, you'll have less space in your stomach for higher-calorie foods. This will help you feel fuller even though you ate the same amount of food calorie-wise. 

Which are the High Volume foods


Most vegetables are very low in calories but high in volume or weight. Most vegetables contain water, which provides weight without calories. Examples include salad greens, asparagus, green beans, broccoli, and zucchini.


Practically all types of fruit fit into a healthy diet. But some fruits are lower-calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. 


Many carbohydrates are either grains or made from grains, such as cereal, rice, bread, and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients.

Emphasize whole grains by simply choosing whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal instead of refined grains. Because many carbohydrates are higher in energy density, keep an eye on portion sizes.

Sample Science-Based Meal Plan for Men

Meal 1.

Breakfast: 45g oats with 300ml Almond milk and 1tsp honey; 200ml apple juice.
Snack: 120g Greek yogurt with blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries, and water.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds, and oil; 70g brown rice.
Snack: 250ml Almond milk.
Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat


Breakfast: Smoothie – blend 25g whey protein, 300ml   Almond milk, 100g strawberries, and a banana.
Snack: 120g low-fat yogurt, blueberries and honey.
Lunch: Tuna sandwich on wholemeal bread; 200ml skimmed milk.
Snack: Mixed nuts, raisins, and cranberries.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat

Meal 3

Breakfast: Smoothie – blend 25g whey protein, 300ml Almond milk, 100g strawberries, and a banana.
Snack: 90g mackerel on 1 slice of wholemeal toast.
Lunch: 1 apple; chicken salad sandwich on wholemeal bread.
Snack: 1 banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat

Ok Guys! That’s basically it. Incorporate these great meal ideas in your diet and do get back to us with the superb results. Before you know there will be a leaner you, staring back at you in the mirror!

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