Many people diet for different reasons – for some it is losing weight, for others promoting a healthy lifestyle, and for others it is to cut out certain foods due to health reasons.
Because different people have different requirements, it can be very confusing when deciding on the right one to follow – since there are so many different ones to choose from.
Along with the confusion of dieting and choosing a specific one, there are so many fad diets that promise you big, quick results without safety.
However, the most successful diet plans for men that you can follow are not exactly diets, surprisingly – they are actually lifestyles that you commit to in the long term.
Table of Contents
- 1 What are some of the things to look out for?
- 2 What are some examples of a good diet?
- 3 Final thoughts
What are some of the things to look out for?
When choosing a weight loss diet plan, you cannot just go for anything – there are considerations you must keep in mind. Some of them include:
It must have plenty of vegetables
Any effective diet in general should be full of vegetables and fruits, but this particularly applies to men. These include non-starchy vegetables such as tomatoes, cucumbers, leafy greens, and bell peppers.
The reason for this is that these will give you additional calories and fiber, which helps you stay full for longer and help you control your eating, they also reduce the risk you have of developing certain illnesses such as diabetes and cancer.
In fact, scientific research confirms the increase in your vegetable and fruit intake is directly related to lowering your waist circumference, BMI (Body Mass Index), and your body fat percentage.
If you can, make sure to fill half of your plate with vegetables when serving your food, and this will result in better progress with managing your body weight and health.
The plan should be low in calories
While lowering your calories is good in weight management, you should be careful not to drastically cut out your calorie intake.
Slowly lower them by about 500 to 750 calories daily, and this will help in shedding 1 to 1½ lbs. every week and keep them off.
This will also depend on your activity levels, your body type and size, so consult with your doctor for a customized plan, such as a bodybuilders’ diet plan for men.
It must be balanced
Weight loss diets will reduced certain foods such as refined carbs, but the general aim here is to go for the most balanced diet plan.
It should contain a healthy mix of whole grains, vegetables and fruits, protein foods, legumes, seeds and nuts, plant oils and healthy fats, and low-fat dairy food and plant milk.
While reducing your carb intake is great, you must remember that the body will need some carbs daily to function efficiently – such as fiber.
It must be sustainable in the long term
Not every diet you see is nutritious enough to sustain in the long term.
For instance, cutting off complete food groups like carbs or protein – this will only lead to hunger, difficulties in concentrating, headaches, nutrient deficiencies, and hair loss.
It must not be low-fat
While low-fat diets were quite a thing in the past, research shows they are ineffective for long-term weight loss – it is even less effective than a low-carb diet.
Dietary fat is actually important in helping you stay full for longer, which helps reduce your calorie intake; even though that seems counter-intuitive.
What are some examples of a good diet?
This is also known as the ‘caveman diet’, the ‘stone-age diet’, or the ‘hunter-gatherer diet’, and it uses the school of thought of eating the same foods that the earliest humans did.
Paleo diet planning always incorporates the foods gotten by gathering and hunting – these include vegetables, lean meats, nuts, fish, seeds, nut oils, and fruits.
However, it does not limit or include dairy food, legumes, grains, alcohol and processed foods. The result is very effective for weight loss, especially because scientific research reveals this is true.
Scientific research shows that this diet plan is effective when limiting refined grains, sugars, and carbs in general, and other highly processed food, which means it also contains fewer calories.
The diet is also rich in fiber and protein, which increases fat and weight loss due to satiation.
Low – carb diets
If you are struggling with obesity and want a way to cut your weight, your doctor might recommend you to go on a low-carb diet, which has proven to be effective according to a 2014 study.
These diets aim to replace all the refined carbs and added sugars in your diet with non-starchy vegetables, heart-healthy fats, seeds and nuts.
They include South Beach, Atkins, and Zone diets. The result is a daily intake of only 20 to 150g of carbs every day, which can help you lose weight faster.
This is a great way of managing your weight effectively. The diets are rich in olive oil, fish, nuts, legumes, vegetables, fruits, herbs, whole grains, and seeds.
However, it requires you to limit your consumption of red meat, sugary drinks, added sugars, processed foods, and encourages the use of oils instead of butter.
Mediterranean diets are actually great because scientific research shows they have a strong link to lower obesity and smaller waist circumferences in both men and women.
The limiting of consumption of animal foods such as meat is an excellent method of reducing the risk you have of developing chronic illnesses and cutting calories.
Many animal foods have antibiotics and hormones, which prove harmful to your progress in living a healthy lifestyle.
Vegetarian diets have high amounts of vegetables, fruits, seeds, nuts, tofu, legumes, plant oils and whole grains.
If you can, you can decide to go completely vegan and cut out any animal foods such as dairy and eggs – although you will have to do this with advice from your doctor.
This is not necessary though, as a vegetarian diet still allows you to consume dairy and eggs.
Regardless of the specific diet plans for men you want to follow, these guidelines will assist you to be at your best at all times and stay healthy, while trimming the weight from your body.