The main cause of obesity is the accumulation of excess body fat. So getting rid of this excess fat and maintaining a healthy body is beneficial not only for women but also for men in numerous ways. So there are weight loss diet plans for men that are useful for this. That is what we are going to talk about today.
Did you know that obese men are more likely than obese women to have chronic problems such as heart problems and diabetes. Because men have more visceral fat than women. So losing weight can help improve men’s health. These diets help you lose weight properly, but they are also short-term. Because these are never suitable for long term weight maintenance. So you definitely need to find a healthy plan that you can follow in the long-term. In addition you should follow physical activity and other behavioral changes.
Now let’s go to see what are the weight loss diet patterns for these men.
1. The Mediterranean diet.
Do you know what this is? This is a diet that rich in whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices. It is also a traditional food in countries bordering the Mediterranean. In addition to maintaining body weight, it reduces the percentage of heart problems and diabetes. A 12-year study that ised 32,119 people , found that the Mediterranean diet reduced obesity kn In addition, the lifespan is extended.
2. Whole Food Plant-based diet / WFPD
There are many health benefits to following this plant-based diet. All animal products are excluded, and only small amount of animal products like fish, eggs, cheese, chicken, and yogurt, are included. But the mainstay of this diet is only vegetarian foods such as vegetables and fruits. Also, highly processed foods are completely rejected here. So here is where your body gets a nutrient rich diet. In addition to obesity and weight loss, it has many health benefits.
3. Energy and nutritious density diet.
Most people do not know the meaning of this. According to researchers, energy density is the calories content in per 100 grams of food. Also, nutrient density is the amount of micronutrients in a food relative to that number of calories. So you may not can to think at once what foods belong in a diet like this. This means low-calorie but high-nutrient foods. This is a on of the weight loss diet plans for men. Therefore, this diet is very important for obesity and weight loss. So whenever possible try to eat low calorie, nutritious foods.
4. High fiber diets.
Studies have shown that people who follow a high-fiber diet lose weight faster. These foods have many health benefits. Accordingly, these can help reduce many problems, including heart problems and diabetes.
5. The paleo diet
Its main purpose is to reduce the use of highly processed food products. Especially, processed grains, legumes, refined sugars and some dairy products, sugary baked foods and soda. The most important part of this diet is a healthy diet rich in healthy fats, proteins, fiber, vitamins and minerals. It has many other health benefits in addition to weight loss.
6. MIND diet.
These often include berries, olive oil, nuts, beans, green leafy vegetables, and fish. Especially refuses sweets and fried foods in here. This is a rich diet rich in nutrients and also contributes to the promotion of brain health.
7. Vegetarian diets
This is a highly plant-based diet. It sometimes including animal products such as milk or eggs. Researchers have shown that a vegetarian diet can help you lose weight in a healthy way. There are many people who have lost weight by following this diet. So this is also one of the special weight loss diet plans for men to lose weight.
8. High protein diet.
If possible, use protein-rich foods for your diet. Because protein is very important for healthy weight loss. High protein diets have been shown to be more suitable for weight loss. But the amount of protein you need depends on your body. That is, based on your weight, activity and age.
9. Low carb diets.
This is one of the most popular diet plan. We told you earlier that men have more visceral fat than women. So this is a very successful diet that mainly targets this fat. This diet helps a lot in reducing body fat levels and body weight.
10. Intermittent energy restriction diet.
This is a diet you all know. Here, you can try to lose weight by fasting intermittently. There have several sections, such as a 16-hour energy restriction, a two-day fast, and alternate day fasts. You can choose a method that suits you. This is because it is also one of the most effective weight loss diet plans for men.