More than 70 percent of men in the United States are overweight or obese, according to a 2010 study published in the "Journal of the American Medical Association." Being overweight or obese increases your risk of a number of chronic diseases, including diabetes and heart disease. Many diet plans can help you get to a healthy weight. To keep it off, find a diet you can follow for life.
DASH Diet
Men need to eat at least nine servings of fruits and vegetables a day, according to the Palo Alto Medical Foundation. Men have significantly higher rates of diet-related diseases than women, and including more fruits and vegetables can offer protection. The DASH diet may be the right diet plan for males to help improve their overall health and promote a healthy weight. The DASH diet was originally intended to help promote blood pressure, it has also been shown to help with weight loss and lowering rates of diabetes. The diet recommends eight to 12 servings of fruits and vegetables a day. Fruits and vegetables contain high amounts of potassium and magnesium which help with blood pressure management. Fruits and vegetables are also very low in calories and high in fiber and help keep you feeling full on fewer calories. The DASH diet also recommends you include whole grains, lean sources of protein and low-fat milk and dairy foods in your daily intake. Nuts, seeds and legumes are also encouraged and provide fiber, magnesium and healthy fats.
Low-Carbohydrate Diet
A low-carbohydrate diet may be a good choice for a man. Men lose more weight, especially abdominal weight, following a low-carbohydrate diet than women, according to a 2004 study published in "Nutrition and Metabolism." Carrying more weight around your midsection increases your risk of heart disease and type 2 diabetes. A low-carbohydrate diet limits your total carbohydrate intake to 50 to 150 g per day depending on the phase and diet you are following. Fruits, starches and dairy products contain carbohydrates and these foods are either eliminated from the low-carbohydrate diet or allowed in small quantities. The diet primarily consists of meats, vegetables and fats. The Atkins and the South Beach Diet are examples of low-carbohydrate diets.
Mediterranean Diet
The Mediterranean Diet has also been shown to be an effective diet for weight loss. A 2008 study published in "The New England Journal of Medicine" compared weight loss in groups of obese individuals following three different types of diets. Over the two-year study period, the participants following the Mediterranean Diet lost about 10 lbs. In addition to helping males lose weight, the Mediterranean Diet can also reduce your risk of heart disease, some cancers, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com.
The Mediterranean Diet is a moderate-fat diet that encourages a high intake of fruits, vegetables, whole grains, nuts, seeds and legumes. The diet also includes regular use of heart-healthy fats such as olive oil and canola oil. When following the Mediterranean Diet, you should eat more fish and poultry each week and limit your intake of red meat to a few times a month.
References
- Palo Alto Medical Foundation: Male Diet and Nutrition
- PubMed.gov: Nutrition and Metabolism: Comparison of Energy-Restricted Very Low-Carbohydrate and Low-Fat Diets on Weight Loss and Body Composition in Overweight Men and Women
- MayoClinic.com: Low-Carb Diet: Could It Help You Lose Weight?
- The DASH Diet Eating Plan
- The New England Journal of Medicine: Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
- MayoClinic.com: Mediterranean Diet
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