The 8 Best Diets for Men at Every Age
A brief overview of the top diets for males
Mediterranean diet is the best overall.
Weight Watchers is the best option for weight loss.
Ideal diet for gaining muscle: Paleo
The DASH diet is best for heart health.
Ideal for those with diabetes: low-carbohydrate diet
Optimal for males in college: Periodic fasting
For males over fifty, a plant-based diet is best.
The MIND diet is best for males over 65.
It can be difficult to select a diet that is sustainable, easy to follow, and successful when there are so many options available.
It can be challenging for men in particular to choose a diet that meets their unique needs.
In actuality, a man’s nutritional requirements might differ significantly based on his age, level of fitness, and health issues.
The following criteria were used to choose the diets that are featured in this article:
Simple to adhere to. Diets are easy to follow and come with clear instructions.
Adaptable. Plans are simply customizable to match your tastes and way of life.
enduring. Long-term adherence to diets is possible and they are not unduly restrictive.
grounded in evidence. There is evidence to support the diet’s alleged health benefits.
The top diets for guys as recommended by Health line
Mediterranean diet is the best overall.
The traditional diets of individuals who live in nations like Greece, Spain, Italy, and France serve as the basis for the Mediterranean diet (1 Reliable Source).
Eating an abundance of nutrient-dense foods, such as fruits, vegetables, whole grains, nuts, seeds, and heart-healthy fats, is emphasized.
In the meanwhile, avoid consuming too many highly processed foods, such as soda, candies, refined cereals, and processed meats.
Numerous health advantages of the Mediterranean diet have been linked to it, such as reduced inflammation and a decreased chance of developing chronic illnesses like diabetes, heart disease, and some types of cancer.
It might also help reduce weight. A study involving more than 32,000 participants found that eating a Mediterranean diet was associated with a decreased risk of gaining weight and belly fat (3Trusted Source).
Check out “The 30-Minute Mediterranean Diet Cookbook” for more details on the diet and how to get started. It also has a number of delectable and nutritious meals that you can make while following the plan.
Weight Watchers is the best option for weight loss.
WW, originally known as Weight Watchers, is a well-liked point-based weight-loss regimen designed to encourage wholesome eating.
Based on the nutritional content of the food, each item is given a certain amount of Smart Points.
A daily budget of Smart Points is also allotted to members according to their height, weight, and degree of exercise.
One of the most adaptable commercial weight-loss plans out there is WW. As long as they stay within your daily Smart Points budget, you may still enjoy a lot of your favorite foods and nothing is strictly off-limits.
Furthermore, studies suggest that it may be useful for long-term weight loss.
A analysis of 39 research found that compared to both a control group and those who got basic nutritional education, participants who followed WW for a full year lost at least 2.6% more weight (4Trusted Source).
Furthermore, a further study discovered that those who adhered to WW for a year lost a lot more weight than those who only received brief nutritional guidance or self-help resources. Additionally, after two years, WW participants continued to lose more weight overall (5Trusted Source).
1. Ideal diet for gaining muscle: Paleo
The goal of the paleo diet is to replicate the dietary habits of prehistoric hunter-gatherer cultures.
It is recommended to use minimally processed fruits, vegetables, meat, fish, and poultry. In the interim, certain foods are prohibited, including dairy products, cereals, legumes, and added sugars (6Trusted Source).
Paleo diets are frequently advised for people who want to promote muscular building.
This is due to the fact that a lot of the diet’s recommended foods are high in protein, which, when combined with resistance training, can aid in the growth of muscle mass (7Trusted Source).
Additionally, research indicates that the paleo diet can enhance body composition by promoting weight loss, lowering belly fat, and decreasing body fat (8Trusted Source, 9Trusted Source, 10Trusted Source).
“The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat” is a comprehensive guide that offers step-by-step instructions for beginning a paleo diet and includes detailed information about how the diet works.
2. The DASH diet is best for heart health.
The goal of the Dietary Approaches to Stop Hypertension (DASH) diet is to decrease blood pressure and strengthen the heart.
It promotes nutrient-dense foods like fruits, vegetables, whole grains, and low-fat dairy products in addition to lowering sodium intake.
Research indicates that the DASH diet helps lower blood pressure readings, which include total cholesterol, LDL (bad) cholesterol, and systolic and diastolic blood pressure (the top and bottom numbers of a reading)—all of which are risk factors for heart disease (12Trusted Source).
Furthermore, several studies indicate that the DASH diet may be associated with a decreased risk of stroke, heart disease, and type 2 diabetes.
For additional information on the DASH diet, visit “DASH Diet Meal Prep,” which offers weekly meal plans and a range of nutritious dishes.
3. Best for diabetes: Low carb diet
The goal of low-carb diets is to reduce your intake of carbohydrates, usually by avoiding high-carb items like bread, pasta, and sugary snacks.
While there are many different kinds of low-carb diets, the most call for cutting your daily carb intake to under 130 grams, or about 26% of your overall caloric intake (16Trusted Source Trusted Source).
Research indicates that a diet reduced in carbohydrates can assist individuals with type 2 diabetes better control their blood sugar levels.
Well-thought-out low-carb diets are also frequently high in fiber and lean protein sources, which can both aid in reducing post-meal blood sugar rises and slowing down digestion (19Trusted Source, 20Trusted Source).
A meal delivery service can be a practical method to eat healthier meals at home if you’re interested in attempting a low-carb diet to help control your diabetes but concerned about the effort of meal planning and preparation.
4. Optimal for males in college: Periodic fasting
A common eating habit that alternates between times of eating and fasting is called intermittent fasting.
There are other varieties of intermittent fasting, but the 16/8 approach is widely used as it limits meal consumption to an 8-hour window during the day.
Men in college should consider intermittent fasting because it’s one of the most straightforward, practical, and economical eating habits out there.
Men in college should consider intermittent fasting because it’s one of the most straightforward, practical, and economical eating habits out there.
Additionally, research indicates that it can reduce body fat and weight, if that is your objective .
Furthermore, it has the potential to raise human growth hormone levels naturally, which could improve body composition and muscle strength.
In conclusion, research on both humans and animals has indicated that short bursts of fasting could improve cognitive performance and lower inflammatory responses.
See “The Complete Guide to Fasting” for additional details on intermittent fasting, including how it operates and where to begin.
5. For males over fifty, a plant-based diet is best.
Nutritious plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are the mainstays of plant-based diets.
Many plant-based diets also include foods from animal sources, such as dairy, eggs, and meat, despite the fact that they are sometimes confused with vegan or vegetarian diets.
Plant-based diets are an excellent choice for men over 50 because they have been associated with a number of health benefits.
Studies indicate that eating a plant-based diet may be especially advantageous for gastrointestinal health, brain function, and weight control.
Additionally, some studies indicate that eating a plant-based diet will enhance your intake of vital nutrients and antioxidants—compounds that guard against chronic illness and cell damage—and slow down the indications of aging.
“The Plant-Based Diet for Beginners” offers recipes and more information about plant-based diets, so check it out if you’re interested in learning more.
6. Best for men over 65: MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines key aspects of the Mediterranean and DASH diet plans. It’s intended to help preserve brain function and slow mental decline as you age, making it an excellent option for older adults. The MIND diet is easy to follow and doesn’t have any complicated rules or regulations. Instead, it simply encourages the consumption of 10 brain health-promoting foods, including leafy greens, vegetables, whole grains, nuts, berries, and fish.
Additionally, it advises dieters to restrict items like cheese, red meat, butter, fried foods, and sweets that are high in saturated and trans fats.
Empirical research indicates that adherence to the MIND diet may be linked to a decreased likelihood of Alzheimer’s disease and mental deterioration.
Furthermore, better heart health has been associated with both the DASH and Mediterranean diets.
See “The MIND Diet Plan and Cookbook” for recipe suggestions and instructions to get you going.
8. What Causes Low Energy in Men?
Simply too worn out
Everyone experiences times when they are too tired to do anything but curl up on the couch. However, persistent physical and mental exhaustion as well as low energy levels over time may indicate more serious health issues. For longer than a few weeks at a time, men may become fatigued for a variety of distinct reasons.
Low T issues
As men age, they gradually produce less testosterone. The body uses testosterone extensively to sustain sex desire, muscle mass, bone density, and other functions. Significantly lower testosterone levels can lead to increased body fat, decreased motivation, diminished sex drive, and sleep issues like insomnia. Physical and mental exhaustion, as well as persistent low energy, can result from these symptoms.
There is now therapy available to increase testosterone. To determine whether you have low testosterone, blood tests are required. It’s critical to address the reasons of symptoms associated with low testosterone with your doctor in order to determine the best course of action and any possible adverse effects.