The Mediterranean diet is an eating plan based on the traditional diets of people living in the countries Greece, Spain, Italy, and France and focuses on eating an abundance of nutritious foods including seafood, fruits, vegetables, nuts, seeds, whole grains and healthy fats such as olive oil. While limiting highly processed foods including refined sugar, grains, soft drinks and processed meats.
The Mediterranean diet is associated with many health benefits as by eating this way decreases inflammation lowering the risk of chronic health conditions such as cardiovascular disease and diabetes.
The diet consists of eating foods such as poultry, eggs, cheese, and yogurt in moderation; sweets and red meat eaten only on special occasions; drinking red wine also on occasion along with an abundance of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and seafood. If you are looking to lose weight on this diet you may need to consider a low-carb version of the Mediterranean diet, both the low-carb and standard versions of this eating plan have been linked to several health benefits.
The paleo diet is based around the eating patterns of ancient hunter-gatherer societies, and is influenced by what was eaten during that time period. This meal plan includes whole, unprocessed animal and plant foods and encourages the consumption of low-calorie, high-nutrient foods such as lean protein, fresh fruits and vegetables, and healthy fats. The paleo diet excludes processed foods, sugar, dairy, and grains.
Unlike other diets, the paleo diet doesn’t require you to track calories. Instead, omits the consumption of highly processed foods, prioritising whole foods which are beneficial for weight loss and overall general health. These nutrient dense foods keep the body satiated and contain fewer calories, and balance hormones reducing the need to binge eat which in turn assists in controlling body weight.
Several foods encouraged on the plan are high in protein, which can help increase muscle mass when paired with resistance training. Studies show that the paleo eating plan can help improve body composition by decreasing body fat, reducing belly fat, and increasing weight loss, there are several studies available on the health benefits of the Paleo diet.
The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan designed to lower cardiovascular disease risk and promote heart health. The DASH diet is recommended for those suffering with hypertension (high blood pressure) and has been shown to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension).
This eating plan is rich in nutrient dense fruits and vegetables, and low-fat or non-fat dairy, with whole grains and low salt (sodium). It is a high fiber, low to moderate fat diet, rich in potassium, calcium, and magnesium.
The DASH eating plan has been shown to lower blood pressure in just 14 days, with the best results seen in people whose blood pressure was just moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure, it may lower cholesterol, and along with weight loss and exercise, can reduce insulin resistance therefore, reducing the risk of developing diabetes. Although the plan encourages weight loss through healthy eating you may not lose as much weight as you would on other plans if this is your primary goal.
Low carbohydrate diet
Low carbohydrate diets as the name suggests focuses on limiting the amount of carbs you consume, by restricting highly processed carbohydrate dense foods such as pasta, grains, processed meats, sugary snacks, soft drinks and high carbohydrate fruits. Encouraging foods rich in protein and good quality fats.
There are several types of low carb diets, some involve reducing your carb intake to fewer than 20-50 grams per day. Studies have shown that by following a lower carbohydrate diet can help improve blood sugar management in people with type 2 diabetes. The majority of well-planned low carb diets are typically rich in fiber and lean sources of protein, which can help improve digestion and prevent blood sugar spikes after eating.
Eating a good amount of protein helps you feel satiated, as proteins take more time to digest therefore, staying in your stomach for longer periods of time which leads to reduced food consumption. The lower calorie intake aids in weight loss and provides further health benefits by lowering the risk of type 2 diabetes and metabolic syndrome.
Plant based diets concentrate on consuming nutritious, plant-based ingredients, such as fruits, vegetables, nuts, seeds, whole grains, and legumes.
Although they’re often confused with vegan or vegetarian diets, many plant-based diets also include foods from animal sources, such as meat, eggs, and dairy.
Plant-based diets have been linked to several health benefits, making them a great dietary option particularly for men over 50. Some studies have shown that plant-based diets may assist in weight maintenance, improved gut and brain health.
Some research also suggests that plant-based diets can slow signs of aging and increase your intake of essential nutrients and antioxidants, which are compounds that protect against cell damage and chronic disease.
hCG Diet Plan for Men
Being overweight is a significant risk factor for chronic disease. Unhealthy behavioural choices, genetics and medications can all cause weight gain. When the body is overloaded with fat, toxins are stored in this fat causing hormone and blood sugar imbalances and inflammation. Chronic health conditions such as heart disease, cancers, diabetes, high blood pressure, stroke, arthritis and asthma are likely to result.
The HCG diet and weight loss drops can aid substantial weight loss without exercise – which can be the boost chronic disease sufferers need after struggling to lose weight. It’s a great kickstart into a healthy diet of good nutrition and exercise.
Losing abnormal fat reduces visceral fat, the fat found between organs and allows the body to function better. Doctors and health care providers regularly recommend patients lose weight to improve health. Many health care professionals have patients who’ve experienced great success on the hcg diet, putting them on track to further weight loss and better health. Apart from the weight loss benefits, hcg can also assist in better regulating appetite to help change habits for life and improve metabolism.
A lower risk of chronic illness is one of the great health benefits of the program and it
may even reduce pre-diabetic symptoms. People typically feel lighter and more agile. Another bonus of the hCG Australia diet is that our weight loss drops are made in Australia in a HACCP certified facility.
The bottom line is that there are many suitable diets for men at any age, ones that include several options tailored to specific health conditions, weight loss or maintenance and fitness goals.
When it comes to meal plans, we are all a little different and the best meal plan for you is one that is sustainable and that you can stick to. Consulting your healthcare practitioner is always a good step towards choosing a plan that is unique to you and will help you meet your long-term health goals and to attain the best results.
Adv Dip Health Science Naturopathy, Nutrition