The 8 Best Diets for Men at Every Age?
You may want to lose weight, keep your blood sugar in check or eat healthy for other reasons. (Lose fat, build muscle, etc.).
We’ve researched and looked at experts’ advice to develop diets that can help you meet those goals. Many of these plans are also great for getting healthier, staying slim, and living longer. The best part? These diets aren’t just for men; they work equally well for women!
Here are the eight best diets for men:
1) DASH Diet:
Best Diets For Men At Every Age – DASH is an intelligent choice if you want a diet focused on overall health rather than weight loss per se. It has been shown to lower blood pressure, which can help reduce your risk of many other chronic diseases. It emphasizes whole grains, vegetables, and fruit over protein to keep you feeling satiated.
2) TLC Diet:
Best Diets For Men At Every Age – The TLC plan has been an American Heart Association staple for years designed to combat heart disease. The diet swaps simple carbs for healthy fats, opting for nuts instead of peanut butter yogurt instead of mac ‘n’ cheese.
3) Mediterranean Diet:
Best Diets For Men At Every Age – The Mediterranean diet is great if you’re vegan or vegetarian, but there’s no reason meat-eaters couldn’t reap the benefits too. This plant-based diet emphasizes fresh fruits and vegetables, whole grains, legumes, and olive oil.
4) Vegan Diet:
Best Diets For Men At Every Age – A vegan diet is an excellent choice if you’re looking to lose weight, as it contains shallow levels of saturated fat.
This kind of diet has been shown to help people with diabetes control their insulin levels and may even lower the risk for heart disease. If going vegan isn’t practical, simply reducing your meat intake can have many of the same benefits.
5) Flexitarian Diet:
Best Diets For Men At Every Age – The flexitarian diet focuses on plant-based protein but will still allow for a burger or steak from time to time. It emphasizes fresh vegetables, over-processed foods, and whole grains over refined.
6) Atkins Diet:
Best Diets For Men At Every Age – The Atkins diet, which is very high in protein, can help you feel more satiated. It’s also good for promoting belly fat loss, linked to heart disease and type 2 diabetes. This plan is deficient in carbs but allows for a small number of whole grains.
7) Paleo Diet:
Best Diets For Men At Every Age – The paleo diet, also known as the “caveman diet,” takes things way back—way, way back. If you’re on this plan, it’s best to eat as early man did: poultry, fish, nuts, and veggies are fair game while grains, dairy, legumes, sugar, and processed foods are verboten.
8) Mediterranean Diet:
Best Diets For Men At Every Age – As the name suggests, this plan focuses on traditional recipes from countries along the Mediterranean Sea. The focus is on plant-based foods like vegetables, fruits, whole grains, and beans over meat.
This plan also emphasizes healthy fats, such as olive oil, associated with a reduced risk of heart disease. If you’re vegan or vegetarian, it may not be practical to follow this diet. You can try substituting fish for meat if that’s more agreeable to you.
Male nutrition requirements:
1) Protein:
Protein is essential for men, too. It helps build and repair muscle tissue, regulate hormones and enzymes, synthesize neurotransmitters, and immune aid function. Getting enough protein in your diet may be a challenge if you’re trying to lose weight, but increasing the number of lean meats or plant-based proteins can help.
A study published in the Journal of Nutrition found that when overweight men increased their intake of low-fat dairy products, they could lose significantly more fat than those stuck with a low-dairy diet. In every other respect, though, diets that provide 20 percent or fewer calories from protein have been shown to reduce total body mass, so aim for this level.
2) Carbohydrates:
Carbs are a calorie-dense fuel source for the body, providing four calories per gram. Their primary role is to turn glucose into glycogen, which is then used by muscles and the liver for energy. If you’re trying to lose weight or increase muscle mass, you’ll want to eat more carbs than on other diets.
Though they’re often considered taboo, many healthy foods—like vegetables, fruits, and whole grains—contain carbs that provide essential nutrients while supporting good health. Carbs are severely restricted on some low-carb diets, like Paleo or Atkins.
This can cause you to go into ketosis, resulting in fatigue and constipation. To avoid these symptoms, be sure to get at least 25 grams of fiber each day.
3) Fats:
Fats are a type of nutrient that should not be overlooked. They’re essential for maintaining healthy hair and skin, keeping your body warm, and providing energy. However, they also provide calories so that overeating fat can weight gain. There are several types of fats, but the two that you’ll want to focus on most often is unsaturated (monounsaturated and polyunsaturated) and saturated.
Monounsaturated fatty acids (MUFAs) help reduces LDL cholesterol levels when eaten in place of carbs, while saturated fat may increase them. Though it’s different for everyone, there does seem to be a link between diet and heart disease, so try to avoid trans fat. Limit your intake of partially hydrogenated oils, which contain unhealthy, artery-clogging trans fats. Your best sources of healthy fats include olive oil, coconut oil, and avocado.
4) Vitamins and Minerals:
Vitamins and minerals play essential roles in the body’s function correctly. They work together throughout the body as cofactors for enzymatic reactions that help maintain normal organ function and support growth and development. Because your body can’t produce some vitamins and minerals — like vitamin C — on its own, you must get them from food or supplements.
Most people eat more than enough protein but don’t consume enough fruits and vegetables. The best way to get these nutrients is by eating a balanced diet rich in fresh fruits, vegetables, and whole grains.
Though you don’t need them in large amounts, vitamin D, calcium, potassium, magnesium, and omega-3 fatty acids are essential for optimal health. Eating well can help ensure that you obtain these vitamins without taking supplements.