More than 60 percent of the men in the United States are either overweight or obese, according to a 2010 study published in the "Journal of the American Medical Association." And when men gain weight, they tend to gain weight around their abdomen. Abdominal weight gain increases your risk of diabetes, heart disease and some cancers. A number of diets have been shown to be effective at helping men lose weight and decreasing the risk of diet-related diseases.
Low-carbohydrate Diet
A low-carbohydrate, high-protein diet can help obese men lose weight. A 2008 study published in "The American Journal of Clinical Nutrition" compared the effects of a low-carbohydrate, high-protein diet versus a moderate-carbohydrate, high protein diet on weight loss in a group of obese men. Over the four week study period, the obese men following the low-carbohydrate, high-protein diet lost 14 lbs. while the obese men on the moderate-carbohydrate diet lost 9 lbs. A low-carbohydrate diet limits your total carbohydrate intake to 20 to 100 g per day and eliminates all bread products, starches and most fruits from your diet. Instead, your intake primarily consists of meat, poultry or fish, nonstarchy vegetables and fats. The low-carbohydrate diet will be most effective if you enjoy eating meat and can continue to follow the diet for the rest of your life.
Mediterranean Diet
The Mediterranean diet has also been shown to be effective at helping men lose weight. A 2008 study published in "The New England Journal of Medicine" compared the effects of a low-fat diet, a Mediterranean diet and a low-carbohydrate diet on weight loss in a group of obese subjects. The study found that the Mediterranean diet was as effective at promoting weight loss as the low-carbohydrate diet and more effective than the low-fat diet. The Mediterranean diet is a moderate-fat diet that encourages a high intake of fruits, vegetables, whole grains, nuts, seeds, legumes and olive oil. The diet also encourages you to eat more fish and poultry and less red meat. Eggs and low-fat dairy products are also allowed in moderate amounts. The Mediterranean diet does not eliminate any whole food groups and may be easier to follow long-term than the low-carbohydrate diet. In addition to helping you lose weight, the Mediterranean diet can also reduce your risk of heart disease, certain cancers, Parkinson's disease and Alzheimer's disease, according to MayoClinic.com
DASH Diet
Men have significantly higher rates of diet-related deaths than women, according to the Palo Alto Medical Foundation. Fruits and vegetables contain nutrients that can help promote health and reduce these risks. The DASH diet encourages you to eat eight to 12 servings of fruits and vegetables a day. Fruits and vegetables are low in calories and high in fiber and can help you feel more satiated on fewer calories aiding in weight loss. In addition, the potassium content in fruits and vegetables helps to lower blood pressure. The DASH diet also encourages you to eat more whole grains, lean sources of protein, low-fat dairy foods, nuts, seeds and legumes. The DASH is an effective weight loss diet because it includes a variety of foods from each of the food groups.
References
- "American Journal of Clinical Nutrition"; Effects of a High-Protein Ketogenic Diet on Hunger, Appetite, and Weight Loss in Obese Men Feeding Ad Libitum; A. Johnstone; 2008
- Palo Alto Medical Foundation: Male Diet and Nutrition
- National Heart Blood and Lung Institute: Y O U R G U I D E T O Lowering Your Blood Pressure With DASH
- MayoClinic.com: Low-Carb Diet: Could It Help You Lose Weight?
- MayoClinic.com: Mediterranean Diet
- "The New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; I. Shai; 2008
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