A quick look at the top diets for men
- Top overall: Mediterranean diet
- Top for weight loss: WW (Weight Watchers)
- Top for muscle growth: Paleo diet
- Top for heart health: DASH diet
- Top for diabetes: Low carb diet
- Top for college-aged men: Intermittent fasting
- Top for men over 50: Plant-based diet
- Top for men over 65: MIND diet
With so many diets available, selecting one that is effective, sustainable, and simple to follow can be difficult.
It can be difficult for males, in particular, to choose a diet that is adapted to their personal needs.
Men’s dietary demands might vary significantly based on age, exercise objectives, and health issues.
The diets in this article were chosen using the following criteria:
Nutritionally balanced. Diets are high in essential nutrients and include a decent balance of proteins, carbohydrates, and healthy fats.
- Simple to follow. Diets are basic and easy, with clear instructions.
- Flexible. Plans may be customized to meet your lifestyle and tastes.
- Sustainable. Diets are not highly restrictive and may be followed for an extended period.
- Evidence-based. There is research to back up the diet’s alleged health advantages.
Here are eight of the most excellent diets for guys of all ages.
Eathealthyisgood’s picks of the top diets for men
Top overall: Mediterranean diet
The Mediterranean diet is an eating pattern based on the traditional diets of people in Greece, Spain, Italy, and France (1).
It promotes consuming various nutritious foods such as fruits and vegetables, nuts and seeds, whole grains, and heart-healthy fats.
Meanwhile, highly processed meals such as soda, sweets, refined carbohydrates, and processed meats should be avoided.
The Mediterranean diet has been linked to various health advantages, including reduced inflammation and a lower risk of chronic diseases such as heart disease, diabetes, and some forms of cancer (2).
It may also help with weight loss. Following the Mediterranean diet was associated with a decreased risk of weight gain and abdominal fat in one research, including over 32,000 adults (3).
Check out “The 30-Minute Mediterranean Diet Cookbook” for additional information about the Mediterranean diet and how to get started, as well as a range of nutritious and tasty meals to enjoy while on a diet.
Shop for “The 30-Minute Mediterranean Diet Cookbook” online.
Top for weight loss: WW (Weight Watchers)
WW, known as Weight Watchers, is a well-known point-based weight loss program promoting good eating habits.
Each dish is awarded different SmartPoints based on its nutritional content.
Members are also given a daily SmartPoint budget depending on their height, weight, and activity level.
WW is one of the market’s most adaptable commercial weight loss regimens. No items are off-limits, and you may continue to enjoy many of your favorite foods as long as they stay within your daily SmartPoints allowance.
Furthermore, studies demonstrate that it can be helpful for long-term weight loss.
According to a meta-analysis of 39 trials, participants who followed WW for a year lost at least 2.6 percent more weight than the control group and those who received basic nutritional instruction (4).
Furthermore, another research found that those who participated in WW for a year lost considerably more weight than those who got self-help materials or brief dietary guidance. Again, after two years, WW members maintained a more significant overall weight loss (5).
Top for muscle growth: Paleo diet
The paleo diet is intended to resemble the dietary habits of prehistoric hunter-gatherer tribes.
Fruits, vegetables, meat, fish, and poultry with little processing are encouraged. Meanwhile, cereals, legumes, dairy products, and added sugars are prohibited (6).
Paleo diets are frequently suggested for people looking to increase muscle mass.
This is because many of the diet’s recommended meals are high in protein, which can assist develop muscle mass when combined with resistance exercise (7).
Furthermore, research indicates that the paleo diet can improve body composition by decreasing body fat, decreasing belly fat, and enhancing weight reduction (8, 9, 10).
Check out “The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat” for a basic introduction to the paleo diet. It also gives in-depth information about how the diet works.
Top for heart health: DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a meal plan to control blood pressure and increase heart health.
It supports nutrient-dense items such as fruits, vegetables, whole grains, and low-fat dairy products, in addition to lowering salt intake (11).
According to research, the DASH diet can lower systolic and diastolic blood pressure (the top and bottom numbers of a reading), total cholesterol, and LDL (bad) cholesterol, all of which are risk factors for heart disease (12).
Furthermore, further evidence indicates that the DASH diet may reduce the risk of heart disease, stroke, and type 2 diabetes (13, 14, 15).
Check out “DASH Diet Meal Prep” for additional information on the DASH diet, which includes a selection of healthful dishes and weekly meal plans.
Shop for “DASH Diet Meal Prep” online.
Top for diabetes: Low carb diet
Low carb diets aim to reduce the number of carbohydrates you frequently consume by avoiding high carb items like pasta, bread, and sugary snacks.
There are various low carb diets, but most entail limiting your carb consumption to less than 130 grams per day, or around 26% of your total daily calories (16).
According to research, eating a carbohydrate-controlled diet can improve blood sugar control in persons with type 2 diabetes (17, 18).
Well-planned low carb diets are often high in fiber and lean protein sources, aiding digestion and minimizing blood sugar increases after eating (19, 20).
Suppose you want to attempt a low carb diet to help control your diabetes but are concerned about the effort of meal planning and preparation. In that case, a meal delivery service might be a handy option to enjoy more nutritious meals at home.
BistroMD is a doctor-designed meal delivery service that offers nutritious, thoroughly cooked meals and many programs geared to males, such as gluten-free, heart-healthy, and diabetes-friendly options.
The diabetes-friendly program, in particular, features a rotating menu of over 100 ready-to-eat meals with fewer than 25 grams of net carbohydrates per serving.
Top for college-aged men: Intermittent fasting
Intermittent fasting is a common dietary strategy involving alternating between eating and fasting.
There are other types of intermittent fasting, but the 16/8 approach is one of the most common, requiring you to limit your meal intake to an 8-hour window throughout the day.
Intermittent fasting is a terrific option for college-aged guys since it is one of the most straightforward, most convenient, and most minor expensive eating habits accessible.
Furthermore, research suggests that it can help you lose weight and fat if that’s your objective (21).
Furthermore, it can naturally boost human growth hormone levels, which may improve muscular strength and body composition (22, 23).
Finally, animal and human research indicate that intermittent fasting may improve brain function and reduce inflammation (24, 25, 26, 27).
Check out “The Complete Guide to Fasting” for additional information about intermittent fasting, including how it works and how to get started.
Shop for “The Complete Guide to Fasting” online.
Top for men over 50: Plant-based diet
Plant-based diets are based on plant-based foods such as fruits, vegetables, nuts, seeds, whole grains, and legumes.
Although they are sometimes mistaken for vegan or vegetarian, many plant-based diets incorporate animal-derived items such as meat, eggs, and dairy.
Plant-based diets have been linked to some health advantages, making them an excellent choice for males over 50.
Plant-based diets, in particular, appear to be advantageous for weight control, gastrointestinal health, cognitive function, and other factors (28, 29).
According to some studies, plant-based diets can also reduce the effects of aging and boost your intake of crucial nutrients and antioxidants, which are chemicals that protect against cell damage and chronic illness (30).
If you want to learn more about plant-based diets, consider reading “The Plant-Based Diet for Beginners,” which includes recipes and other information about the diet.
Shop for “The Plant-Based Diet for Beginners” online.
Top for men over 65: MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet incorporates elements from both the Mediterranean and DASH diet programs.
It’s designed to help retain brain function and decrease mental decline as you age, making it a good choice for seniors.
The MIND diet is simple to follow without any burdensome rules or limitations.
It simply encourages eating ten brain-healthy foods, including leafy greens, vegetables, whole grains, nuts, berries, and seafood.
It also urges dieters to minimize saturated and trans fat-containing foods such as cheese, red meat, butter, fried meals, and sweets (31).
According to research, adopting the MIND diet may minimize the chance of Alzheimer’s disease and the risk of mental decline (31, 32, 33, 34).
Furthermore, Mediterranean and DASH diets have been related to enhanced heart health (12, 35).
Check out “The MIND Diet Plan and Cookbook” for meal ideas and recommendations to get you started.
Shop for “The MIND Diet Plan and Cookbook” online.
How to choose
When selecting a diet plan, there are a few crucial elements to consider.
First, assess the diet’s goal and prospective health advantages. While some diets are designed to help you lose weight, others can help you lower your cholesterol, improve your blood sugar management, or improve your general health.
It would help if you ideally chose a diet that has been investigated and is supported by high-quality, peer-reviewed studies.
It should be noted that specific diets have stricter requirements or may necessitate more time and effort than others, which can be an essential consideration for many.
You should also avoid eating behaviors that are highly restricted. These diets may not only make meeting your nutritional needs more difficult, but they may also be challenging to maintain over time.
Finally, check with your doctor before making any dietary changes, especially if you have any underlying health issues.
The bottom line
There are several viable diets for men of all ages, including alternatives customized to specific health issues and fitness goals.
When choosing a diet, keep in mind the goal of the diet, the possible health advantages, the amount of work necessary, and if it is supported by high-quality research.
You should also avoid unsustainable or extremely restricted diets and consult your healthcare professional before making any dietary changes, especially if you have any underlying health concerns.
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