A quick look at the best diets for men
- Best overall: Mediterranean diet
- Best for weight loss: WW (Weight Watchers)
- Best for muscle growth: Paleo diet
- Best for heart health: DASH diet
- Best for diabetes: Low carb diet
- Best for college-aged men: Intermittent fasting
- Best for men over 50: Plant-based diet
- Best for men over 65: MIND diet
With so many diets out there, choosing one thatâ€™s effective, sustainable, and easy to follow can be challenging.
For men, in particular, selecting a diet tailored to their specific needs can be difficult.
In fact, the nutritional needs of men can vary quite a bit depending on factors like their age, fitness goals, and health concerns.
The diets featured in this article were selected based on the following criteria:
- Nutritionally balanced. Diets are rich in important nutrients and contain a good mix of proteins, carbs, and healthy fats.
- Easy to follow. Clear guidelines are provided, and diets are simple and straightforward.
- Flexible. Plans can be easily adapted to fit your lifestyle and personal preferences.
- Sustainable. Diets are not overly restrictive and can be followed long term.
- Evidence-based. Research is available to support the purported health benefits of the diet.
Here are 8 of the best diets for men at every age.
ishonestâ€™s picks of the best diets for men
Best for weight loss: WW (Weight Watchers)
WW, formerly known as Weight Watchers, is a popular point-based weight loss program aimed at promoting healthy eating habits.
Each food is assigned a specific number of SmartPoints, which is determined based on its nutritional value.
Members are also assigned a daily budget of SmartPoints based on factors like their height, weight, and activity level.
WW is one of the most flexible commercial weight loss programs available. No foods are completely off-limits, and you can still enjoy many of your favorite foods, as long as they fit within your daily SmartPoints budget.
Plus, research shows that it can be effective for long-term weight loss.
According to one review of 39 studies, participants who followed WW for 12 months achieved at least 2.6% more weight loss, compared with both a control group and those who received basic nutritional education (4).
Whatâ€™s more, another study found that people who followed WW for 1 year lost significantly more weight than those who received self-help materials or brief nutritional advice. Plus, WW participants maintained a greater amount of total weight loss after 2 years (5).
Get started with Weight Watchers here.
Best for diabetes: Low carb diet
Low carb diets focus on limiting the amount of carbs you consume, often by restricting high carb foods like pasta, bread, and sugary snacks.
There are several types of low carb diets, but most involve reducing your carb intake to fewer than 130 grams per day, or around 26% of your total daily calories (16).
Studies show that following a carb-controlled diet can help improve blood sugar management in people with type 2 diabetes (17, 18).
Well-planned low carb diets are also typically rich in fiber and lean sources of protein, both of which can help slow digestion and prevent blood sugar spikes after you eat (19, 20).
If youâ€™re interested in trying a low carb diet to help manage your diabetes but worried about the hassle of meal planning and preparation, a meal delivery service can be a convenient way to enjoy more healthy meals at home.
BistroMD is a doctor-designed meal delivery service that provides healthy, fully prepared meals, and it offers several programs tailored to men, including gluten-free, heart-healthy, and diabetes-friendly plans.
The diabetes-friendly program, in particular, boasts a rotating menu of over 100 ready-to-eat meals, all of which contain fewer than 25 grams of net carbs per serving.
Get started with BistroMD here.
How to choose
There are a few important factors to consider when choosing a diet plan.
First, consider the purpose and potential health benefits of the diet. While some diets are aimed at increasing weight loss, others may be used to reduce cholesterol levels, enhance blood sugar control, or support overall health.
Ideally, you should also select a diet that has been researched and is backed by high quality, peer-reviewed studies.
Note that some diets have stricter guidelines or may require more time and effort than others, which can be an important factor to consider for many.
You should also avoid overly restrictive eating patterns. These diets may not only make it more challenging to meet your nutritional needs but also be difficult to sustain long term.
Finally, remember to consult your healthcare provider before making any changes to your diet, especially if you have any underlying health conditions.
The bottom line
There are many suitable diets for men at any age, including options tailored to certain health conditions and specific fitness goals.
When selecting a diet, be sure to consider the aim of the diet, its potential health benefits, the amount of effort required, and whether itâ€™s backed by high quality research.
You should also avoid diets that are unsustainable or overly restrictive, and be sure to check with your healthcare provider before making changes to your diet, especially if you have any underlying health conditions.