The secret to successful weight loss is to eat fewer calories, according to the Harvard School of Public Health. Many popular diets promise weight loss with altered nutrient composition, such as the Atkins high-protein diet or the American Heart Association low-fat diet. But these diets also reduce calorie intake. For men, a simple weight-loss diet is one he can stick to, explains the Harvard School of Public Health.
American Dietetic Association Diet for Men
The American Dietetic Association, or ADA, says men need between 2,000 and 2,800 calories a day, depending on age, size and activity level. Men need more calories than women because they are generally larger and have more muscle mass. The American Dietetic Association weight-loss diet for men includes 5 cups of fruits and vegetables and 5 oz. of whole grains each day. These high-fiber foods help control hunger and provide nutrients to fight disease. Young men need 38 gm of fiber a day and men over age 50 need 30 gm of fiber a day, according to the ADA. It is recommended men also eat two to three servings of fish each week and use more unsaturated oils such as canola and olive oil.
The Atkins Diet
Men like to eat meat because of the perception that more meat equals more muscle, reports the ADA. The Atkins diet is perfect for the meat-eating man. The diet is a low-carbohydrate, high-protein diet. Men do not count calories on the Atkins diet, but do count carbohydrates. Men are limited to 20 to 100 gm of carbohydrate a day, depending on what phase of the diet they are in. The diet encourages lean choices of protein such as poultry, fish, eggs and lean meat and pork, along with heart-healthy fats like olive oil. Carbohydrate choices include vegetables, greens, nuts, seeds and cheese. Men will lose weight following the Atkins diet because of the food restrictions and the overall reduced calorie intake, says the Mayo Clinic.
Weight Watchers for Men
Weight Watchers has been helping people lose weight for more than 40 years, according to the website. It now offers an online program specially designed for men. The plan teaches men how to control portions and still eat the foods they enjoy. The online program tracks calorie intake and compares them with calorie needs to help men meet weight-loss goals. Men can monitor their progress from anywhere, even their mobile phone. The program includes daily health and nutrition advice, thousands of recipes and nutritional information on over 40,000 food items, according to the Weight Watchers website. The program also offers exercise videos specially designed for men.
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