Many men are looking to lose weight and burn fat, as it offers many health benefits to his body, for example, losing weight reduces the risk of various health diseases including, heart disease, diabetes, certain types of cancer, and liver disease. In fact, men who suffer from obesity are more likely to suffer from chronic diseases than women because men tend to increase visceral fat, a type of abdominal fat that is associated with a higher incidence of disease. Losing weight may also help you treat your sexual dysfunction and become less likely to develop depression, in general, helping you improve your quality of life.
However, losing weight the right way is crucial. Although restrictive diets may cause weight loss in the short term, it is not the right choice at all to maintain your weight in the long term. Instead, you should focus on choosing a healthy diet that offers you nutritional benefits, and in this article we will help you lose weight for men with the best diets.
The best weight loss diets for men:
1- A high-protein diet:
It has been proven that increasing protein intake promotes healthy weight loss, because protein is one of the nutrients that increase the feeling of satiety in the body. In addition, studies have revealed that many protein-rich diets are more effective in weight loss than regimens that include protein in them.
Also, high-protein diets help maintain muscle mass during weight loss, which helps maintain your energy level or the number of calories you burn while resting.
Furthermore, studies show that men who follow a high-protein diet are more likely to maintain their weight over time than men whose diets contain less protein. There is no doubt that the amount of protein you need depends on your weight, activity level and age as well. Most high-protein diets provide about 0.6 grams of protein per pound (1.3 kilograms) of body weight, which is much higher than body weight and is significantly higher than the RDA for adults of about 0.36 grams per pound of body weight. the body.
2- Mediterranean diet:
A Mediterranean diet rich in whole foods such as vegetables, fruits, beans and fish has been linked to a variety of health benefits, including reduced heart disease and effective weight loss while maintaining a healthy weight.
A 12-year study linked 32,119 people, including 9,345 men who suffer from chronic obesity, who followed the Mediterranean diet, and the study noted that the diet helped them lose weight and have a smaller waist circumference while reducing the risk of developing belly fat.
Some other studies support these findings and link the Mediterranean diet to weight loss and a reduced risk of heart disease and diabetes. Moreover, the Mediterranean diet protects you from prostate cancer, which is the most common type of cancer and the second leading cause of death for most men in the United States of America.
3- Whole grain diet:
Many people can get the most out of a whole grain diet, including men trying to lose weight and lose excess body fat. This is because the whole grain diet is based on not eating animal products and replacing them with vegetables, fruits, legumes and whole grains.
Since the whole grain diet focuses on whole plant foods and grains and excludes processed foods, the foods included in it are rich in fiber and other beneficial nutrients that promote weight loss. For example, in a review of 12 studies, people who followed plant-based diets gained significantly more weight than people who ate animal products over an 18-week period.
Choosing a whole grain diet may also help you reduce the risk of chronic diseases such as some types of cancer, diabetes, heart disease, and mental problems.
4- Low-carb diet:
Low-carb diets are one of the most common eating patterns. These diets differ in the content of carbohydrates from one system to another because these systems are flexible and can be low in carbohydrates or high in carbohydrates and increase the man’s weight loss.
In a small 8-week study of 34 obese adults, those people who followed a low-carb diet that provided less than 10% of calories helped them lose weight. A group of men lost about 8% of their weight on a low-carb diet while maintaining muscle mass.
Several other studies have shown that low-carb diets with different carbohydrate content encourage weight loss, improve blood lipid levels, and reduce blood sugar levels.
5- High-fiber diet:
Not only does fiber help you feel fuller, it also offers many benefits to your health, which is why high-fiber diets are an excellent option for losing weight. In a recent study that lasted for 6 months on 345 people, about 46% of them were men, and people who followed a high-fiber diet were more likely to lose weight, and each increase of 10 grams in daily fiber was linked to a decrease of about 2.2 kg of body weight. Eating a high-fiber diet may also help you reduce visceral fat in the body and protect against various diseases.
6- An energy-focused diet:
The energy density of the foods you get is the calorie content of food per 100 grams, while the nutrient density refers to the micronutrient content of the food and includes calories as well. Foods that are low in calories and rich in nutrients include vegetables and fruits, which are closely linked to losing weight and maintaining a healthy weight.
However, you should be aware that there are foods rich in calories such as nuts, seeds, avocado, egg yolk and full-fat yogurt. They are important in your diet as well, in order to achieve a balance with low-calorie foods such as vegetables and fruits, which is a smart way to maintain your weight.
You can try foods that are low in calories and rich in nutrients between meals or at every meal. For example, add a handful of spinach and chopped red pepper to your morning scrambled eggs. Then eat vegetables or fruits for your afternoon snack.
7- The paleo diet:
The Paleo diet is primarily based on increasing whole foods rich in nutrients, healthy fats, protein, fiber, vitamins and minerals and reducing processed foods and refined sugars. Some evidence indicates that it is an effective fat-loss diet for all men and women because it significantly limits foods that result in weight gain, including processed grains, baked goods or soda.
A review of 11 randomized studies conducted from two weeks to two years ago found that people who followed the paleo diet lost nearly 3.5 kg more than those who followed the other diets. The paleo diet tends to increase feelings of satiety because it is low in fat and may boost blood pressure, blood sugar, and triglyceride levels.
8- The DASH diet:
The DASH diet is often based on reducing high blood pressure because it helps keep the brain healthy, including berries, olive oil, nuts, beans, leafy greens and fish. It also recommends limiting harmful foods such as sweets and fried foods. So far, no diet has been shown to help maintain brain health, such as the DASH diet, as it helps protect against Alzheimer’s disease, and not only that, but also weight loss.
The DASH diet is largely based on fiber, healthy fats, low in calories, and foods rich in nutrients that promote brain health and is an excellent choice for weight management.
9- The intermittent fasting diet:
The intermittent fasting diet is a popular type of diet that is based on time restriction. While intermittent fasting involves periods of 16-48 hours of eating or not eating, time-restricted eating limits food intake for a specific period of time, usually 6-10 hours on the specified day. Research shows that intermittent fasting improves blood sugar and blood pressure regulation, reduces inflammation, reduces triglyceride levels, and loses weight.
However, some research suggests that intermittent fasting enhances men’s ability to exercise, increases resistance, improves mood, and loses fat in older men.
10- Vegetarian diet:
A plant-based diet is high in plant-based foods, including vegetables, legumes, fruits and whole grains, and includes vegan eggs and yoghurt, excluding animal products. Research strongly links a vegetarian diet to a healthy body weight and weight loss. A comprehensive review of studies in 209,799 men linked whole plant-based diets rich in plant-based foods, reducing animal foods over 4 years, eating more legumes and nuts, and reducing processed foods, resulting in healthy weight loss.
Basic tips when following weight loss regimes for men:
1- Eat 5 meals a day:
Of course, we all get three meals a day, but research published in the American Journal of Epidemiology found that men who ate four or more times a day had a lower risk of weight gain compared to people who ate three or fewer meals.
2- More fiber:
Jay Riley, a nutritionist, says that fiber is a rich ingredient that supports weight loss. Because fiber slows the rate of digestion, which makes you feel full for longer and reduces cravings for sugar, we advise you to increase the number of whole grains and foods rich in fiber in your diet.
3- Reducing starch:
It is known that a man’s food consumption is capable of 500 calories, which is due to the proportion of carbohydrates, which cause obesity by 80%. Therefore, we advise you to eat wholegrain bread and wheat instead of white flour and brown rice instead of white ground.
4- Don’t count calories.
A good diet usually helps you by eating healthy foods that eliminate hunger and control your calorie intake. And do not forget to include protein with every meal and make your effort to eat a meal or two of protein such as yogurt, cheese, milk, beef, turkey, chicken or fish.
5- Don’t be afraid of fats.
American researchers in California reported that men who ate a low-calorie, high-fat diet lost a significant percentage of their weight by 69 percent more than those who followed a low-fat, high-calorie diet plan.
If you suffer from excess weight, you can follow one of the mentioned weight loss regimens for men, in order to have an ideal fat-free body, to maintain your health and improve your lifestyle.