Many men want to lose weight and burn fat as it provides many health benefits to his body. For example, losing weight reduces the risk of several health conditions, including heart disease, diabetes, certain cancers and liver disease. Men who are obese are even more likely to have chronic disease than women because men tend to increase visceral fat, a type of belly fat associated with a higher incidence of disease. Losing weight can also help you treat your sexual dysfunction and make you less likely to develop depression in general, thereby improving your quality of life.
However, losing weight the right way is crucial. While restrictive diets can lead to weight loss in the short term, keeping it off in the long term is not the right choice at all. Instead, you should focus on choosing a healthy diet that will provide you with 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:
Increasing protein intake has been proven to promote healthy weight loss as protein is one of the nutrients that increase the feeling of satiety in the body. In addition, studies have shown that many high-protein diets are more effective at weight loss than regimens that contain protein.
Also, high-protein diets help maintain muscle mass during weight loss, helping to maintain your energy level or the number of calories you burn at rest.
In addition, studies show that men who eat 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 also depends on your weight, activity level and age. 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 significantly higher than the adult RDI of about 0.36 grams per pound of body weight.
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 matched 32,119 people, including 9,345 men with chronic obesity, to 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 of belly fat was reduced.
Some other research supports these findings, linking the Mediterranean diet to weight loss and a reduced risk of heart disease and diabetes. In addition, the Mediterranean diet protects you from prostate cancer, the most common 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 get rid of 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.
Because the whole grain diet focuses on whole grains and excludes grains and processed foods, the foods it contains are rich in fiber and other beneficial nutrients that promote weight loss. For example, in a review of 12 studies, people who followed a plant-based diet gained significantly more weight than those who ate animal products over an 18-week period.
Choosing a whole-grain diet can also help you reduce your risk of chronic diseases such as some cancers, diabetes, heart disease, and mental problems.
4- Low carbohydrate diet:
Low-carb diets are one of the most common eating patterns. These diets differ in carbohydrate content from one system to another because these systems are flexible and can be low in carbohydrates or high in carbohydrates and increase male weight loss.
In a small 8-week study of 34 obese adults, people who followed a low-carb diet with less than 10% calories helped them lose weight. A group of men lost about 8% of their weight on a low-carbohydrate diet while preserving muscle mass.
Several other studies have shown that low-carb diets of varying carbohydrate content promote weight loss, improve blood lipid levels, and lower blood sugar.
5- High Fiber Diet:
Fiber doesn’t just help you feel fuller, it also offers many health benefits. Therefore, high-fiber diets are an excellent option for weight loss. In a recent 6-month study of 345 people, about 46% of them were men, and people on a high-fiber diet were more likely to lose weight, and every 10 grams of daily fiber increase was linked to a decrease in weight. about 2.2 kg of body weight. Eating a high-fiber diet can also help you reduce the visceral fat in the body and protect you from various diseases.
6- An Energy-Based Diet:
The energy density of the food you ingest is the calorie content of food per 100 grams while the nutrient density refers to the micronutrient content of the food and also includes calories. Foods that are low in calories and rich in nutrients include fruits and vegetables, which are closely associated with losing weight and maintaining a healthy weight.
However, you should be aware that there are foods that are high in calories such as nuts, seeds, avocado, egg yolks and whole yogurt. They are also important in your diet, to achieve a balance with low-calorie foods such as vegetables and fruit, which is a smart way to lose weight.
You can try foods that are low in calories and rich in nutrients between meals or with each meal. For example, add a handful of spinach and chopped red pepper to your scrambled eggs in the morning. Then eat vegetables or fruit 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. There is some evidence that it is an effective fat loss diet for both men and women, as it significantly limits foods that lead to weight gain, such as processed grains, baked goods, or soda.
A review of 11 randomized trials conducted from two weeks to two years ago found that people following the paleo diet lost about 3.5kg more than those following the other diets. The paleo diet tends to increase feelings of satiety because it is low in fat and can increase blood pressure, blood sugar, and triglyceride levels.
8- The DASH Diet:
The DASH diet is often based on lowering 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 like the DASH diet because it helps protect against Alzheimer’s disease, and not only that, but weight loss as well.
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 based on time restriction. While intermittent fasting consists of periods of eating or not eating for 16-48 hours, time-restricted eating restricts food intake for a period of time, usually 6-10 hours on the designated day. Research shows that intermittent fasting improves blood sugar and blood pressure regulation, reduces inflammation, lowers triglycerides and loses weight.
However, some research suggests that intermittent fasting improves men’s ability to exercise, boosts resistance, improves mood and loses fat in older men.
You can see the best weight loss exercises with pictures.
10- Vegetarian Diet:
A plant-based diet includes many plant foods, including vegetables, legumes, fruits, and whole grains, and includes vegan eggs and yogurt, excluding animal products. Research strongly links a vegetarian diet to healthy body weight and weight loss. A comprehensive review of studies in 209,799 men linked whole plant-based diets rich in plant foods, reducing animal foods for 4 years, eating more legumes and nuts, and reducing processed foods, resulting in healthy weight loss.
Basic Tips When Following Weight Loss Regimen For Men:
1- Eat 5 meals a day:
Sure, 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 than those who ate three or fewer meals.
2- More fiber:
Jay Riley, a nutritionist, says fiber is a rich ingredient that supports weight loss. Because fiber slows digestion, making you feel full for longer and reduce sugar cravings, we recommend including more whole grains and fiber-rich foods in your diet.
3- Reducing starch:
It is known that a man’s food consumption can contain 500 calories, which is due to the proportion of carbohydrates, which causes 80% obesity. That’s why we recommend eating whole wheat bread and wheat instead of white flour and brown rice instead of white soil.
4- Do not count calories.
A good diet usually helps you by eating healthy foods that quell hunger and keep your calorie intake in check. And remember to add protein to every meal and do your best to eat a meal or two of protein, such as yogurt, cheese, milk, beef, turkey, chicken, or fish.
5- Do not be afraid of fats.
US researchers in California reported that men who ate a low-calorie, high-fat diet lost a significant percentage of their weight, 69 percent more than those on a low-fat, high-calorie diet.
If you are overweight, you can follow one of the mentioned slimming regimens for men to get an ideal lean body and to maintain your health and improve your lifestyle.
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