The best diets for me are ones that are sustainable, not ones that work for a week and you decide to ditch. In other words, if any of the following diets seem like something you can do day in and day out, it’s the best diet for guys like you.
#1. Paleo Diet
Meat, meat and more meat — no wonder this diet is popular among guys. Based on caveman menu concept, it promotes meat, fish, vegetables, fruits, nuts and seeds, as well as animal products (honey and eggs) — everything that was available to our Paleolithic ancestors. According to Paleo diet patrons, our bodies are not adjusted to cereal grains, which appeared on our tables much later, only 10,000 years ago. Cereals and processed food are said to cause many modern diseases and disorders, including obesity, diabetes, and cardiovascular problems.
Paleo diet reduces weight, regulates blood pressure and cuts the risk for diabetes. Furthermore, it gets you into the kitchen; did you know that while cooking for yourself you reduces intake of calories? Furthermore, if you stick to quality food and make reasonable nutrition plan, it could be beneficial to your health equally as to your waistline.
The main flaws of Paleo is that it’s pretty confusing, since you won’t have uniform source of information. It’s pretty restrictive, too – so much food contains grains and legumes (also restricted by Caveman diet). Finally, it can be quite expensive, and not affordable for a long term.
#2. Atkins diet
Famous and controversial, the Atkins diet is among the best diets based on carbohydrate reduction. Around 10 to 15 years ago its popularity caused decreased sales of carbohydrate-rich foods, like rice or pasta in the US. What is the main catch of Atkins diet? It permits free intake of proteins and fats; carbohydrates are bad guys this time. You can go for red meats and poultry, dairy, fish and eggs as much as you like. Atkins’ diet allows you to consume healthy fats, such as olive and coconut oil, as well as low-carb vegetables — broccoli, asparagus and spinach. On the other side, there’s a handful of foods that are strictly forbidden — sugar, grains, vegetable oils, trans fats, and processed food.
If you’re a carnivore, Atkins is perfect for you. Furthermore, for many people this concept actually works — eating proteins reduces hunger, so you automatically take less calories. Atkins diet also reduces craving for carbohydrates, making your body burn the fat for energy.
However, keep in mind that Atkins diet imply a lot of saturated fat, which increases risks of cardiovascular diseases. It is also pretty hard to follow, excluding many foods we daily use. Doing Atkins, you may face so-called induction flu, sleep disorders, constipation and kidney problems.
#3. Ketogenic Diet
Another low-carbohydrate regime, based on ketosis — a condition that occurs when the body burns fat instead of sugar for fuel. Developed in 1924 by Dr Russel Wilder from the Mayo Clinic, as a treatment for epilepsy, in recent few years it was widely adopted as a new way to lose unwanted fat layers. Keto diet is more radical than Atkins, since it includes more meat, proteins and restrictions of your daily menu.
Keto diets allow for you to consume meat, dairy, eggs, fish, leafy green vegetables, kale, radishes, cucumber, and asparagus. Fruits, mushrooms, nuts and seeds are strictly limited.
A good thing about keto diets: you’ll burn fat fast and potentially decrease appetite and lower insulin levels. However, it’s not the healthiest way to lose your curves; keto diets can also mess up your blood lipid profile and cause micronutrient deficiencies and ketoacidosis. You may feel major fatigue and brain fog, along with bad breath, headache, and constipation.
#4. Carb Backloading Diet
Finally, a concept that doesn’t blame carbs for all the evils in the world. On the contrary, carb backloading uses carbs to build muscles and lose fat, relying on a fact that eating right after exercises improves our ability to absorb food, not turning carbs into fat. Planned exclusively for fitness fanatics, this regime is based upon natural fluctuation of insulin sensitivity in fat and muscle cells, strategically disposing different kinds of foods during the day.
Morning and early afternoon are for light food. Unlike most diets, you can even skip breakfast without any consequences. The main meal is post-workout, preferably after 5pm. Even better, it can contain all the junk food you can imagine: pizza, burgers, chicken wings etc. It will fill your body with glucose, essential for building muscles and developing strength.
It may look controversial, but carb cycling is effective and well researched for reducing fat and building strong muscle tissue. However, keeping the track of carbs consumed requires much attention; on low carbs days you may feel weak and dizzy, especially in the beginning.