As of 2016, statistics published by WHO, or the World Health Organization, indicated that approximately 2 billion adults were overweight. Notably, 650 million of the adults affected were reported to be suffering from obesity, which when further broken down equated to 40% of women and 39% of men. If no countermeasures towards fighting this global menace are effected, the statistics project that approximately 2.7 billion adults will be overweight by 2025. With 1 billion of the population suffering from obesity.
Various scientific studies have proven dietary energy restrictions as one of the most effective ways to lose weight among men. Particularly recommending high-protein-low-carbs dietary plans which suppress appetite while at the same time preserving the lean body mass.
Unfolding in the subsequent paragraphs are effective weight loss diets for men focusing on successfully decreasing signs of metabolic syndrome and weight reduction.
This type of diet restricts the intake of simple carbohydrates from sources such as bread, grains, pasta, fruits, legumes, soft drinks, hot chips, refined foods, and much more. Such a meal plan encourages a significant intake of proteins, vegetables, and fats.
One of the key reasons why a low-carb diet is encouraged for weight loss among men is because it eliminates the bad carbs from one’s menu. By eating a diet high in fat, moderate in proteins, and low in carbohydrates, the body is forced to switch from burning sugar or glycogen (glucose) as its primary fuel to burning fat for energy. A process referred to as nutritional ketosis.
A scientific study investigating the relationship between food intake and weight gain, published in the American Journal of Clinical Nutrition directly linked weight gaining to overeating. Notably, the study further indicated that overeating trends associated with a portion of the sample size did not result from psychological, social, or environmental factors.
Another reason why a low-carb diet is a part of a successful men’s weight loss program is that it suppresses the appetite.
Thus forcing one to have small portions of food. Food high in protein and fat decelerates gastric emptying, by passing slower through the digestive tract, consequently leaving one satisfied for longer. This makes it difficult to eat food high in calories that promote weight gain.
Foods to consider in a low-carb diet
If you opt for a low-carb diet to lose weight, some of the foods you need to consider in your menu include meat (chicken, beef, lamb), fish, eggs, vegetables, fruits, fats and oils, high-fat dairy, nuts, and seeds. You may also include tubers, unrefined grains, and legumes. Notably, if you have challenges coming up with a meal plan, you can check out how someone on a weight loss program shares some feedback on the best meal plans.
Various research suggests that a high-protein diet has impressive results on weight loss.
Proteins, particularly, impact appetite and fullness, metabolic rates, and weight together with body composition. In addition to slowing down gastric emptying as aforementioned, proteins boost the production of the GLP-1 and PYY hormones, responsible for satiety. Additionally, proteins suppress the levels of the ghrelin hormone, responsible for sending the signals of hunger to the brain.
Because proteins boost satiety, thus suppressing appetite, a high-protein diet typically results in reduced food intake.
On a different note, a high protein diet has been proven to enhance metabolic rates by boosting the TEF (thermic effect of food) by approximately 20 to 35%. TEF refers to the number of calories required to the body to break down and absorb nutrients from a given meal. By making one burn more calories, a high-protein diet has a significant metabolic advantage compared to a diet high in carbs or fat.
Additionally, apart from promoting fat loss through enhanced metabolic rates, a diet high in protein prevents muscle loss; and can result in good body composition when combined with resistance training.
Foods to consider in a high-protein diet
Proteins consist of small units referred to as amino acids. 9 out of the 22 amino acids are regarded as essential, hence not made by the body. Essential amino acids are therefore gotten from one’s diet.
On the other hand, non-essential amino acids are made by the body. Generally, animal-based sources of proteins contain all the proteins the body needs hence should primarily feature in a high-protein diet. On the other hand, if you do not prefer animal-based sources for proteins, you should combine both vegetable proteins with other plant-based proteins for a sufficient supply of amino acids.