![]() Instead, WFPB diets include small amounts of animal products like fish, eggs, cheese, chicken, and yogurt, although they’re primarily based on whole plant foods like vegetables, fruits, and beans.īecause of the emphasis on whole plant foods and the exclusion of highly processed foods, WFPB diets are rich in fiber and other beneficial nutrients. WFPB diets are not the same as vegan diets, which exclude all animal products. Most people can benefit from following a whole foods, plant-based (WFPB) diet, including men who want to lose excess body fat. High protein diets can be customized based on your dietary preferences, as there are plenty of animal and plant-based foods that are high in protein, including chicken, fish, eggs, lentils, and tofu. Most high protein diets provide at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight, which is notably higher than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight ( 12). The amount of protein you need depends on many factors, including your body size, activity level, and age. What’s more, research suggests that men who follow high protein diets are more likely to maintain weight loss over time than men whose diets are lower in protein ( 11). High protein diets have also been found to preserve muscle mass during weight loss, which helps maintain resting energy expenditure - or the number of calories you burn at rest ( 9, 10). Protein is the most filling macronutrient, meaning that adding it to your meals and snacks may help you feel satisfied ( 6, 7).įurthermore, numerous studies reveal that high protein diets are more effective for weight loss than standard protein diets ( 8). Increased protein intake has been shown to promote healthy weight loss. Here are 10 healthy diets that may help men lose weight. Research shows that the most effective weight loss strategies for men involve dietary modifications alongside increased physical activity and other behavioral changes - not diet alone ( 5). Rather, you should focus on finding a healthy, sustainable plan that nourishes your body, meets your specific needs, and can be followed long term - perhaps for life. Although restrictive fad diets may cause short-term weight loss, they’re never the right choice for long-term weight maintenance. However, losing weight the right way is critical. Losing weight may also help improve sexual dysfunction, mobility, depressive symptoms, and men’s overall quality of life ( 4). In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat linked to elevated disease risk ( 3). ![]() For example, a healthy body weight may reduce your risk of many health conditions, including heart disease, diabetes, certain cancers, and liver disease ( 1, 2). Losing excess fat and reaching a healthy body weight may benefit men’s health in numerous ways. Share on Pinterest Photography by Aya Brackett ![]()
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