Low-carb diets replace added sugars, refined grains white bread, pasta, and white rice , potatoes, and other carb-rich foods with non-starch vegetables, nuts, seeds, protein foods, and heart-healthy fats.
How to Choose the Best Weight Loss Foods for Men
Ketogenic diets are low-carbohydrate, high-fat diets that work well for weight loss according to numerous studies. The reason ketogenic, or keto, diets work for weight loss is because these diets put your body into a state of ketosis, which means your body burns fat for fuel instead of carbohydrates. Harvard School of Public Health reports that ketogenic diets increase satiety, decrease food cravings, boost metabolism, and promote weight and fat loss.
The raw food diet is a mainly vegan, plant-based diet consisting of primarily raw foods. Foods included in the raw food diet are raw fruits and vegetables, nuts, seeds, soaked legumes or grains, dried meats, nut milk, nut butter, fermented foods, seaweed, and raw fish.
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While raw meat and raw eggs are allowed, consider avoiding these foods to lower your risk of foodborne illness. Processed foods, sweets, added sugars, alcohol, coffee, and tea are off limits. The volumetrics diet is also effective for weight loss and long-term healthy weight management, according to a study published in the journal Obesity. The volumetrics diet is a reduced-calorie eating plan that focuses on foods with low-energy density and high fiber and water content, such as vegetable and fruits.
These foods help fill you up with fewer calories to eliminate hunger during calorie restriction and weight loss.
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In addition to offering an abundance of fruits and veggies, other foods included in the volumetrics diet include beans, lean meats, fish, whole grains, broth soups, and low-fat dairy foods. Studies show that the DASH diet, also knows as dietary approaches to stop hypertension, is effective for healthy weight management. The DASH diet was developed to lower high blood pressure using healthy eating strategies. It's a well-balanced, reduced-calorie meal plan that limits sodium to 1, to 2, milligrams daily and is rich in whole grains, fruits, vegetables, legumes, nuts, seeds, low-fat dairy foods, healthy proteins, and oils.
The U. Department of Agriculture USDA Dietary Guidelines for Americans provide well-balanced, healthy meal plans at different calorie allotments — some of which work well for weight loss in men.
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There are some weight loss diet plans to steer clear of because they are difficult to adhere to long-term, may cause negative health effects, or increase hunger during weight loss. Examples include:. Very low-calorie meal plans contain just calories or less per day. Following a very low-calorie diet VLCD is an almost surefire way to lose weight rapidly — up to a 5 pounds per week. However, VLCDs are difficult to maintain long-term, and should only be followed under medical supervision.
One review found that low-carb diets lead to significantly greater weight loss than low-fat diets, and research does NOT support low-fat diets over other diet plans. Some of these diets suggest you fast, consume as little as calories or less daily or take sleeping pills or growth hormone injections HCG. The best diet plan for men varies by individual preference and weight or fat loss needs. To learn more, try the Fit Father Project free 1-day meal plan or free metabolism-boosting workout , or sign up for FF30X today!
Erin Coleman B. Writer at The Fit Father Project. Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience. She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin. Erin is a wife, and a Mom to two beautiful children.
And when it comes to online content, integrity and trust is everything. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Thanks for checking out the blog. Share on facebook. Share on twitter. Share on linkedin. Fact Checked. W ith so many diet plans for men available to choose from, picking the best can be overwhelming.
A Beginner's Guide To How To Lose Belly Fat
Join 22, guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed — including:. Prev Previous Post. Next Post Next. Need a proven health plan for Busy Moms? You can get a good idea of your TDEE by using this calculator. To use the calculator, provide your statistics, then select "fat loss" as your goal. Pick an activity level that matches how active you really are. If you say you're more active than you are, the calculator will give you more calories per day.
If you consume all of them, you'll gain weight. Only by being honest about your activity level can you start to lose weight. Once you know how many calories you need, you can figure out what kinds of foods you should eat to get those calories. We can help you quickly figure out those numbers, then get you started on meal plans that'll help you lose body fat—and exercises to help you stay strong!
The most successful weight-loss programs are the ones that combine a good meal plan with the right kind and amount of exercise. But meal planning can be intimidating at first. Some people grow up eating nothing but junk food and never learn about nutrition. Foods haven't always had nutrition panels on their labels, so many people didn't have an opportunity to learn how to compare the macronutrients macros in the food they buy. It wasn't that long ago that people never though in terms of protein, carbs, or fats. It was just "food.
The human body is made mostly of water. After that comes protein.
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You need protein every day to perform thousands of functions in the body. Your body works by breaking the protein down into different combinations of amino acids , the "building blocks" of protein. Carbohydrates are the preferred form of fuel for your body's energy needs. Simple or sugary carbs have their place when you need fast energy, but for the most part you should eat complex or slow-burning carbs we'll give you examples of these later. The thing about carbs, though, is that after you consume all the carbs your body needs for immediate energy, any excess carbs will be stored as body fat.
Body fat has a number of purposes, too. Our bodies store energy in fat tissue, which also keeps us insulated from high and low temperatures, and protects our vital organs. But there are good and bad types of body fat. Most of us eat way too much fat—especially saturated fat and trans fat.
We need fats, we just need more of the right ones. Use this macronutrient calculator to find out how much of each you need. Choose fat loss as your goal and an appropriate activity level. Your carb intake can be a little higher on days when you know you're going to be physically active. On days when you do cardio exercises like running or biking, you'll lose fat faster if you work out on an empty stomach. Protein shakes are a good way to get macronutrients after you've been working out.
When possible, though, get your macros from whole foods. This is just the beginning of the list of good proteins.