We Are What We Eat: A Conversation About Weight Loss for Men
Eddie Solien explores nutrient-rich foods for men's health and weight loss. Find tips on cooking methods to retain nutrients and achieve a healthier lifestyle.
The other week, I found myself in a conversation with two of the most important men in my life—my cousin Scott and my boyfriend Ryan. We were casually chatting about health and fitness when the topic turned to weight loss. Scott had been hitting the home gym hard, while my man had started cutting out takeaways during the week. The conversation took a deeper turn when I said, “We are what we eat.” That simple statement struck a chord with all of us.
The question was obvious: What exactly should men eat to lose weight? Inspired by our chat, I decided to dive into some research. Below are the results I found, including what to eat, why it works, and how to prepare these foods to maximise their benefits.
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Why It’s Good for Men
Rich in iron, which supports energy levels.
High in magnesium, important for muscle function and testosterone production.
Contains antioxidants like lutein, which supports eye health.
Best Way to Cook
Steaming: Retains most nutrients, especially water-soluble ones like vitamin C and B vitamins.
Sautéing: Lightly cook spinach in olive oil with garlic to enhance its flavour and improve absorption of fat-soluble vitamins.
Tips: Avoid overcooking as it can reduce nutrient content. Spinach shrinks significantly when cooked, so a large handful will provide a good serving of nutrients.on text goes here
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Why It’s Good for Men
Packed with complex carbohydrates for sustained energy.
High in beta-carotene, which converts to vitamin A for immune support and skin health.
Contains potassium, which helps regulate blood pressure.
Best Way to Cook
Roasting: Bake slices or cubes at 200°C (400°F) with a drizzle of olive oil to enhance beta-carotene absorption.
Steaming: Retains more nutrients compared to boiling while maintaining a soft texture.
Air Frying: A lower-fat alternative to frying, offering a crispy texture with minimal oil.
Tips: Pair with a healthy fat like avocado or olive oil to maximise the absorption of vitamin A.
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Why It’s Good for Men
High in omega-3 fatty acids, which support heart health and reduce inflammation.
Excellent source of vitamin D, important for testosterone production and bone health.
Rich in protein for muscle repair and maintenance.
Best Way to Cook
Grilling: Locks in flavour and preserves omega-3s while keeping the fish moist.
Baking: Cook at moderate heat (180°C/350°F) with herbs and lemon to enhance flavour without overcooking.
Steaming: Retains moisture and nutrients without the need for added fats.
Tips: Avoid frying, as high heat can degrade omega-3s. Add a squeeze of lemon after cooking for added vitamin C and flavour.
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Why It’s Good for Men
Rich in high-quality protein for muscle growth and repair.
Contains choline, essential for brain health and liver function.
Loaded with vitamins B12 and D, supporting energy and hormone health.
Best Way to Cook
Poaching: Retains the most nutrients as it avoids added fats and excessive heat.
Boiling: A simple method that keeps all nutrients intact.
Scrambling: Use a non-stick pan with minimal oil or butter to avoid unnecessary fats.
Tips: Pair with leafy greens or whole-grain toast for a balanced, nutrient-packed meal.
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Why It’s Good for Men
High in sulforaphane, a compound linked to reducing the risk of certain cancers, including prostate cancer.
Contains fibre, aiding digestion and weight management.
Rich in vitamin C for immune support and collagen production.
Best Way to Cook
Steaming: Retains sulforaphane and water-soluble vitamins.
Roasting: Adds a nutty flavour when cooked at 200°C (400°F) with a drizzle of olive oil and a sprinkle of pepper.
Stir-Frying: Quick cooking with a splash of oil helps retain nutrients while adding texture.
Tips: Avoid boiling, as it can leach sulforaphane and other nutrients into the water.
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Why It’s Good for Men
High in healthy fats like omega-3s, which support brain health and reduce inflammation.
Provide zinc, which supports testosterone production.
Contain fibre, promoting heart health and satiety.
Best Way to Consume
Raw or Toasted: Light toasting enhances flavour without destroying nutrients.
Blended: Use ground flaxseeds or chia seeds in smoothies or sprinkle them over oatmeal or salads.
Nut Butters: Ensure they’re natural with no added sugars or oils.
Tips: Avoid over-roasting, as high heat can degrade the healthy fats.
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Why It’s Good for Men
Packed with antioxidants, particularly anthocyanins, which reduce inflammation and oxidative stress.
High in fibre, supporting digestion and weight management.
Provide natural sweetness, reducing cravings for processed sugars.
Best Way to Prepare
Raw: Enjoy fresh as a snack to retain all nutrients.
Blended: Use in smoothies with a base like unsweetened almond milk or yoghurt.
Baking: Add to whole-grain muffins or pancakes for a nutrient-dense treat.
Tips: Store berries in the fridge to keep them fresh, and wash just before eating.
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Why It’s Good for Men
High in protein, essential for muscle maintenance and weight loss.
Low in saturated fat compared to red meats, supporting heart health.
Best Way to Cook
Grilling: Locks in flavour without adding extra fat.
Baking: Cook at moderate heat with herbs and spices to add flavour without calories.
Stir-Frying: Use minimal oil and add lots of vegetables for a balanced meal.
Tips: Avoid breading or deep-frying, as this adds unnecessary calories and fats.
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Why It’s Good for Men
Rich in monounsaturated fats, supporting heart and hormone health.
Contains potassium, which helps regulate blood pressure.
High in fibre, aiding digestion and promoting satiety.
Best Way to Prepare
Raw: Mash onto whole-grain toast or dice into salads.
Blended: Add to smoothies for a creamy texture.
Grilled: Slice in half and grill lightly for a smoky flavour.
Tips: Combine with tomatoes, olive oil, and lime for a simple and nutrient-packed guacamole.
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Why It’s Good for Men
High in nitrates, which improve blood flow and athletic performance.
Rich in antioxidants like betalains, which reduce inflammation.
Supports heart health by lowering blood pressure.
Best Way to Cook
Roasting: Roast beetroot at 200°C (400°F) to bring out its natural sweetness while preserving nutrients.
Boiling or Steaming: Boil or steam until tender, which retains most of the nitrates.
Blending: Add raw beetroot to smoothies for a nutrient-packed drink.
Tips: Pair with a source of healthy fat, like olive oil, to enhance absorption of fat-soluble antioxidants. Use beetroot juice before workouts for a natural energy boost.
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Why It’s Good for Men
High in protein, which aids muscle repair and growth.
Rich in calcium, important for bone health.
Contains probiotics that support gut health and digestion.
Best Way to Prepare
As Is: Enjoy plain, unsweetened Greek yoghurt as a snack or meal base.
With Toppings: Add berries, nuts, or seeds for added nutrients and texture.
Smoothies: Blend into smoothies to boost protein and creaminess.
Tips: Opt for full-fat or low-fat varieties without added sugars. Use it as a healthier alternative to sour cream or mayonnaise in recipes.
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Why It’s Good for Men
Rich in selenium, which supports immune health and acts as an antioxidant.
High in vitamin D when exposed to sunlight, which supports testosterone production and bone health.
Contains beta-glucans, which support immune function.
Best Way to Cook
Sautéing: Cook mushrooms over medium heat with olive oil or butter to retain their earthy flavour and nutrients.
Roasting: Roast with garlic and thyme at 200°C (400°F) for a caramelised finish.
Grilling: Portobello mushrooms can be grilled as a meat substitute.
Tips: Store mushrooms in a paper bag to keep them fresh. Choose UV-exposed mushrooms for an extra dose of vitamin D.
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Why It’s Good for Men
High in plant-based protein and iron, supporting energy and muscle health.
Rich in fibre, promoting digestive health and prolonged satiety.
Contains complex carbohydrates, providing long-lasting energy.
Best Way to Cook
Boiling: Cook lentils in water or broth until tender. They do not require soaking like beans.
Soups and Stews: Add to soups or curries for a hearty, protein-rich meal.
Salads: Use cooked lentils as a base for salads with fresh vegetables and a light dressing.
Tips: Rinse lentils thoroughly before cooking to remove debris. Combine with citrus or vinegar to enhance iron absorption.
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Why It’s Good for Men
High in flavanols, which improve blood flow and heart health.
Contains magnesium, which supports muscle and nerve function.
A healthier way to satisfy sweet cravings.
Best Way to Prepare
As Is: Enjoy a small piece as a snack or dessert.
Melting: Use melted dark chocolate as a dip for fruits like strawberries or bananas.
Baking: Add to homemade protein bars or muffins for a nutritious treat.
Tips: Look for dark chocolate with minimal added sugar. Limit portions to 20–30g to enjoy benefits without overloading on calories.
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Why It’s Good for Men
Extremely high in vitamin C, supporting immune health and collagen production.
Contains beta-carotene, which supports eye and skin health.
Low in calories, making them great for weight loss.
Best Way to Cook
Raw: Enjoy fresh in salads or as crunchy snacks with hummus.
Roasting: Roast at 200°C (400°F) to bring out their natural sweetness.
Sautéing: Lightly cook in olive oil to preserve crunch and nutrients.
Tips: Pair with foods high in healthy fats, like avocado or olive oil, to enhance absorption of fat-soluble vitamins.
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Why It’s Good for Men
Excellent source of iron and zinc, important for testosterone production and immune health.
High in B vitamins, supporting energy metabolism.
Contains creatine, which aids in muscle performance.
Best Way to Cook
Grilling: Locks in flavour and preserves nutrients without adding extra fat.
Pan-Searing: Use a non-stick pan and cook over medium heat to seal juices.
Slow Cooking: Tenderises lean cuts while preserving nutrients.
Tips: Choose grass-fed beef for higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which may support fat loss.
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Why It’s Good for Men
High in omega-3 fatty acids, which support brain health and reduce inflammation.
Contains antioxidants that combat oxidative stress.
Provides protein and fibre, promoting fullness and muscle repair.
Best Way to Consume
Raw: Eat as a snack or add to salads.
Toasted: Lightly toast for enhanced flavour without compromising nutrients.
Blended: Add to smoothies or sprinkle over yoghurt and oatmeal.
Tips: Store walnuts in the fridge to prevent their healthy fats from turning rancid.
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Why It’s Good for Men
Contains allicin, which has been shown to lower blood pressure and improve circulation.
Boosts immune health with its antimicrobial properties.
May support testosterone production.
Best Way to Cook
Raw: Crush or chop garlic and let it sit for 10 minutes before cooking to maximise allicin content.
Roasting: Roast whole cloves at 180°C (350°F) for a sweeter, milder flavour.
Sautéing: Lightly cook in olive oil to retain flavour and some health benefits.
Tips: Combine garlic with healthy fats like olive oil or avocados to enhance nutrient absorption.
The Takeaway
After diving into the science of nutrition, I’ve realised that losing weight isn’t just about cutting calories—it’s about choosing foods that work for you, not against you. Scott, Ryan, and I agreed to make some changes together, swapping out processed snacks for whole foods and experimenting with these cooking methods.
If there’s one thing I’ve learned, it’s that the saying “we are what we eat” couldn’t be more accurate. For men looking to lose weight, the focus should be on lean proteins, whole grains, veggies, healthy fats, fruits, and legumes. By choosing these nutrient-dense foods and preparing them the right way, we’re not just shedding kilos—we’re building a healthier, stronger foundation for life.
So, here’s to progress! Let’s eat better, feel better, and become the best versions of ourselves.
Have your own tips for weight loss? Drop them in the comments below—I’d love to hear them!
Here are references supporting the information provided above:
National Health and Medical Research Council. (2013). Australian Dietary Guidelines. Canberra: National Health and Medical Research Council.
This comprehensive guideline offers evidence-based recommendations on the types and amounts of foods Australians should consume to promote health and well-being.
Australian Government Department of Health and Aged Care. (2019). The Australian Dietary Guidelines.
This publication provides up-to-date advice about the amount and kinds of foods needed for health and well-being, based on scientific evidence.
Australian Government Department of Health and Aged Care. (2023). Overweight and Obesity.
This resource discusses the prevalence of overweight and obesity in Australia and provides guidelines for healthy eating and physical activity.
National Health and Medical Research Council. (2013). Australian Dietary Guidelines Summary.
This summary document highlights the key recommendations from the Australian Dietary Guidelines, focusing on healthy eating patterns and nutrient intake.
National Health and Medical Research Council. (2013). Australian Dietary Guidelines.
This guideline provides information on the types and amounts of foods, food groups, and dietary patterns that aim to promote health and well-being.
These references offer detailed insights into healthy eating patterns, nutrient-dense foods, and appropriate cooking methods to maximise nutritional benefits.
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