Shedding off extra weight, losing excess fat, and attaining a healthy weight may impressively benefit men’s health in various ways. Regular exercise and a healthy diet may significantly help men lose weight.
Having a healthy body weight may help reduce the risk of many health conditions, such as heart disease, type 2 diabetes, liver disease, and certain types of cancer. Studies indicate that obese men have a higher risk of chronic ailments than obese women, because men have more visceral fat or fat around the belly. Losing weight also have other added health benefits, including improving symptoms of depression, mobility, and sexual dysfunction. However, many men find it difficult to lose weight the right way. According to studies, men can effectively lose by modifying their diets and engaging in regular physical activities. This article explains some of the best and healthy eating patterns that can help men lose weight.
1. High Protein Diets
Including large portions of protein in your diet can help you lose weight. Out of all the macronutrients, protein has the highest satiety property, meaning that increasing its intake in your meals and snacks may increase your feelings of fullness. What’s more several studies have shown that high protein diets can effectively promote weight loss compared to standard protein diets. Besides causing weight loss, high protein diets can also help maintain muscle mass, and preserve resting energy expenditure – the number of calories burnt at rest. There are a few factors that determine the amount of protein you need, including levels of physical activity, body size, and age. Notably, most diets high in protein provide at least 1.3 g per kg of body weight. For reference, the Recommended Daily Intake (RDI) of protein is 0.8 grams per kg of body weight. As you can see, these diets provide relatively higher amounts of protein than the RDI.
2. The Mediterranean Diet
The Mediterranean diet is a popular eating pattern includes whole foods like fish, beans, fruits, and vegetables. It has been associated with numerous health benefits, including weight loss, weight maintenance, and lowered risk of heart disease. The Mediterranean diet has been proven to be effective at lowering the risk of weight gain and obesity. It can also lead to reduced waist circumference and lowered risk of visceral fat. Prostate cancer is one of the commonest types of cancer and one of the leading causes of death among men. The Mediterranean diet has anticancer properties that may help protect against this cancer. Lastly, the Mediterranean diet may lower your risk of type 2 diabetes.
3. Whole Foods, Plant-Based Diets
Whole foods, plant-based (WFPB) diets have been found to be beneficial to the general population, as well as men seeking to lose that extra pound. WFPD diets should not be confused with a vegetarian diet, which excludes all animal products. While WFPB diet allows for reduced intake of animal products like cheese, eggs, fish, chicken, and yogurt, its main emphasis is on whole plant foods such as fruits, vegetables, and beans. Since it is based on whole plant foods and excludes highly processed foods, WFPB diets provides beneficial nutrients like fiber, vitamins, and minerals. Studies have also shown that it can promote weight loss. Furthermore, WFPB diets may help men be at a reduced risk of chronic diseases like type 2 diabetes, certain types of cancer, heart disease, and mental conditions.
4. Low Carb Diets
Many people – both men and women – are currently following low carb diets – and for good reasons. There are several varieties of this diet, including keto diet (very low in carbs). This popular eating pattern can help boost weight loss and benefit men’s health in other ways. It can help you lose weight and at the same time preserving muscle mass. Taking into consideration that men tend to have more fat around the belly, than women, diets that can help reduce this harmful type of body fat, may have significant improvement on men’s health and reduce the risk of chronic disease. Low carb diets have been proved by several studies to encourage weight loss, lower blood sugar levels, and improve levels of fat in the blood. Studies suggest that this eating pattern with moderated intake of carbs are easier to maintain for a long time than then very low carb diet.
5. High Fiber Diets
Diets rich in fiber are good at encouraging weight loss. This is because their main nutrient – fiber – can help you feel full for long, among other health benefits. Common types of high fiber diets include the Mediterranean diet and plant-based diets. Studies suggest that these diets can help you lose weight healthily. One study found that increasing your daily fiber intake by 10 g may lead to a decrease of 2.2 kg of body weight. Besides lowering visceral fat, high fiber diets may also help reduce the risk of chronic conditions, including type 2 diabetes in men.
6. Diets that Emphasize on Energy and Nutrient Density
The energy density of a particular food refers to its calorie content per 100 grams. On the other hand, a food’s nutrient density, is used when referring to its micronutrient content based on its calorie load. Foods with high energy density and poor in nutrients include sugary foods, baked goods, French fries, candy, and sweetened beverages. Low calorie food with high nutrient content includes vegetables and fruits. Increasing your intake of foods low in calories and high in beneficial nutrients can improve weight loss and maintain a healthy weight. Plus, foods high in calories and nutrient-dense, such as seeds, nuts, avocados, full fat yogurt, and egg yolk, may have more health benefits too. To smartly achieve a healthy body weight, you need to balance these foods with foods low in calorie and nutrient-dense, like vegetables and fruits. At every meal, try incorporating low-calorie, nutrient-dense foods. A bit of spinach and chopped bell pepper alongside scrambled egg as part of a healthy breakfast, is a good way to start your day.
Conclusion
Maintaining a healthy weight can go a long way, especially for men who are at high risk of visceral fat. Eating healthy foods, the diets listed above can help you lose weight and reduce your risk of several chronic diseases.
