If health problems have started to appear in your body and your weight is higher than it should be, it is time to take more precautions. Because a healthy body depends on healthy body weight. When you reduce your fat mass and increase your muscle and water mass, you can start to prevent many health problems such as heart, diabetes, liver and even cancer!
Today, although it is perceived that women have more weight problems, the opposite situation is actually the case. Because the obesity rate in men is, unfortunately, increasing day by day. The biggest reason for this is that they have more belly fat than women. Because a fatty abdomen is a harbinger of the presence of internal organs that tend to be fat.
Of course, trying to lose weight suddenly will shock the body and cause you to suddenly experience health problems. Therefore, do not forget that; The important thing is to consciously set a clear goal for yourself and step by step into regular life. In this direction, let’s examine 10 healthy diets that can help men lose weight together.
1. High Protein Diets
You know that protein, which is among the nutritional elements, is the healthiest and most satisfying macronutrient. Studies show that a high protein diet is much more effective for weight loss than standard protein diets. Because when you do this diet, you will continue to protect your muscle mass during weight loss.
Again, according to studies, it is stated that men who follow a high protein diet lose more weight than those who consume low protein. The amount of protein you need varies according to age, height and type of activity. You can roughly calculate your daily required amount of protein as 1 gram per kilogram. So if you weigh 70 kg, you need 65-70 grams of protein per day. If you are aiming to lose weight, I suggest you give this diet a chance. Of course, it is always useful to be under the control of an expert!
2. Mediterranean Diet
The Mediterranean diet, which is a diet rich in foods such as vegetables, fruits, beans and fish, is very effective in providing weight loss. According to many studies, it is an excellent diet that has effects such as preventing heart diseases and reducing the risk of diabetes, in addition to weight loss. Apart from these, it has been proven to show positive results on prostate cancer, which is very common in men. For your goal of losing weight in a healthy way, you can give the Mediterranean diet a chance.
3. Plant-Based Diet
If you want to lose body fat, how about a plant-based diet? It will help you both lose weight and transition to a healthier life. The important point is; Contrary to popular belief, this diet is not a vegan diet. You can consume foods such as fish, chicken, eggs, yoghurt and cheese from animal products in a plant-based diet. Vegan diet is not preferred. Of course, legumes such as vegetables, fruits and beans are preferred as basic foods. So the bottom line is that this diet is still based on plant-based nutrition. If you say what is the benefit in terms of health; It has positive effects on heart disease, type 2 diabetes, some mental problems and cancer types that are more common in men.
4. Low Carb Diet
If you ask what is one of the most popular diets, I would say it is a low-carb diet. It is a very good weight loss method especially preferred by men. According to a study, a low-carb diet applied to 34 elderly obesity patients for 8 weeks allowed individuals to lose 3 times more fat than a low-fat diet. This means that, contrary to what is known, cutting carbohydrates instead of healthy fats will be a much more logical choice for you! You can also try this diet to lose weight with a clean diet.
5. High Fiber Diet
Fiber not only keeps you full, but also adds health to your health. It facilitates weight loss, especially by having a positive effect on the digestive system. This type of diet also helps to prevent cardiovascular diseases because it accelerates fat burning. It should be noted that no more than 50 grams of fiber should be taken per day. For this reason, it would be better to switch to this type of diet under the control of an expert without going overboard. Another thing to be aware of is that you should not start a fiber-heavy diet with a sudden shock effect on the body. The reason for this is that it can cause uncomfortable gas and bloating. For this reason, I say it is beneficial to gradually increase the pulpy foods in your diet with a certain order.
6. Diet Focusing on Energy and Nutrient Density
It is a form of diet that can help men achieve a healthy body structure. To mention what kind of diet it is; While energy density corresponds to the calorie content of 100 grams of a food, nutrient density focuses on the micronutrient content of a food relative to its caloric load. If you ask what are the foods with low energy-dense nutritional value, french fries, sugary and bakery products and sugary drinks. Well, what are the foods that are low in calories but high in nutrients, of course, vegetables and fruits. In this context, if you want to lose weight in a healthy way, you should turn to low-calorie but intense nutritious foods. Of course, it is beneficial to include foods with high calorie and nutritional value such as hazelnuts, avocados or full-fat yogurt in this diet. The important point is to balance the body with foods such as vegetables and fruits!
7. Paleo Diet
The paleo diet is basically based on eliminating the consumption of processed food and consuming foods rich in high protein, healthy fats, fiber, vitamins and minerals. If you say what is the benefit in terms of health, it balances blood pressure and blood sugar. Of course, you will also have the bonus of getting high levels of nutrients from the food you consume. If you want to regulate your metabolic activities and lose weight in a healthy way, you can apply the Paleo diet under the control of a specialist.
8. Intermittent Fasting Diet
I’m talking about a diet that has been used quite a lot in recent years. Whether you follow a 5-2 or 16-8 eating pattern, it doesn’t matter! The important thing in this diet is that when you eat is as important as what you eat in order to lose weight. In the 16-8 diet, it is necessary to fast for 16 hours a day, that is, not to eat anything. On the 5-2 diet, only 25 percent of the daily calorie intake is taken two non-consecutive days of the week. In 24-hour fasting, nothing is eaten one day of the week or only one day of the month, depending on the need. What are the benefits? it is good for brain health, protects from many diseases and of course helps you to control weight.
9. Vegetarian Nutrition
vegetarian diet; A diet with plant-based foods, including vegetables, fruits, legumes, and whole grains. Some versions, such as ovo-vegetarian and lacto-vegetarian, contain animal products such as milk or eggs. According to research, this diet helps you reach a healthy body weight and lose weight easily. If you do not have any health problems, you can lose body fat and lose weight by reducing your calorie intake.
10. Mind Diet
The Mind diet includes foods that aid brain health, such as strawberries, nuts, beans, green leafy vegetables, and fish. Sweet and fried foods that are harmful to the body are limited. Studies have shown that this diet not only helps reduce the risk of brain conditions such as Alzheimer’s disease, but also aids weight loss in men. It also further encourages the use of olive oil, which is associated with the maintenance of healthy body weight. In summary, this diet may be an excellent choice for you.