With many of these diets advertised by toned celebs, it's hard for guys like us to NOT think that they're worth trying!
While we are all for encouraging healthy eating and even disrupting your routine, it's best to approach many of the most popular diets out there with a bit of caution.
Just because your co-worker lost a few pounds on a diet doesn't mean that it will be effective or even safe for you to try!
The best approach you can take when it comes to food-restricting diets is to adhere to the parts that work for you, and leave the rest on the table.
Below, we've identified the pros and cons of the most popular diets for you. As you read, be sure to think of your own health restrictions and personal preferences.
At the end of the day, you don't need to perfect one diet. You just need to take the best lessons from each of them!
Most Popular Diets: Keto's Breakdown
Keto is a diet that has actually been around for a while but is reaching new heights of popularity.
This low (and we mean LOW) carb diet essentially seeks to put your body in a state where it burns your fat for energy instead of carbs.
This fat-burning goal is what makes keto so popular.
A typical meal on the keto diet would consist of only 30 grams of carbs per day, with the rest of your meals comprised of 5 percent protein and 75 percent fat.
While many people would think that a fat heavy diet would make them gain weight, some keto dieters have found that it really was the carbs making them gain weight all along.
Pros of the Keto Diet
- Balanced blood sugar: Because of the low carb intake, your body's production of insulin can slow. This is a good thing because it results in balancing your blood sugar.
- Reduces bad cholesterol: Studies have shown that the keto diet has reduced the risk of heart disease in dieters because it reduces the amount of bad cholesterol you're eating and subs in good cholesterol instead.
- Improved metabolism: Cutting carbs is a great way to reset your metabolism because it forces your body to break down fats, not carbs, for its energy source.
Cons of the Keto Diet
- Drop out rate: Cutting carbs is extremely challenging, as most people eat carbs throughout every single day. This leads to keto having a high drop out rate.
- Choosing the wrong fats: With fats being such a large part of the keto diet, it's imperative that you choose the right ones. Many people end up choosing unhealthy fats (like saturated animal fats) instead of healthy ones, which defeats the purpose of the diet.
- Inconsistent weight loss: For many people, keto weight loss is seen at the beginning. It seems that because of the high drop out rate, not many people have seen sustained weight loss from this type of diet.
Skip the fad diets and take a balanced approach. Download our free meal and give it a try today!
Most Popular Diets: Paleo's Breakdown
The paleo diet is also affectionately called the caveman diet.
Fans of the paleo diet say that by eating only the foods that were available to our hunter-gatherer ancestors, we're removing the harmful processed foods of our era.
Foods that you can eat on a paleo diet include fruits, vegetables, meat, fish, eggs, seeds, and nuts.
And the list of foods that are excluded: grains, cereals, alcohol, salt, processed foods, dairy products, beans.
Pros of the Paleo Diet
- Clean eating: By cutting out processed foods, you'll be able to restart your system without harmful chemicals and unnatural sugars.
- High protein: With meat, fish, eggs, and nuts on the approved foods list, you won't end up being hungry.
- Anti-inflammatory benefits: The nutrients in vegetables, oils, nuts, seeds, and fruits promote anti-inflammation.
Cons of the Paleo Diet
- Difficult for vegetarians: Because paleo doesn't include beans, it can be extremely difficult for vegetarians to adhere to this diet.
- Many forbidden foods: A diet that limits so many foods can be discouraging to keep up with. Especially knowing that some of the forbidden foods are still good for you when eaten moderately.
Most Popular Diets: Whole30's Breakdown
Whole30 is a month-long plan that was created to reset your eating habits.
The 30-day plan includes cutting out many foods, some of which are dairy, legumes, grains, soy, and added sugars.
The difficulty of the program comes in breaking habits, like the two glasses of wine you like to eat with dinner, or the scoops of ice cream after bed.
By disrupting your habits, Whole30 hopes to create new, healthier ones.
Pros of Whole30
- No calorie counting: Whole30 relies on food restrictions rather than calorie counting for you to slim down.
- Increased energy: Many people report feeling more energetic when they've cut processed foods out of their life.
- Anti-inflammatory benefits: Eating more unprocessed and plant-based foods will provide anti-inflammatory benefits.
Cons of Whole30
- Dropout rate: The many food restrictions can lead to people dropping out of the diet as they get discouraged about what they can and cannot eat.
- Time and energy: Prepping Whole30 meals can take more time than usual meal prep because it involves researching your new food restrictions.
Building the Diet That's Right for You
There are so many other diets out there that also have a list of pros and cons to them.
When you're trying to lose weight, it can be difficult to choose a diet that is right for you.
While many men have found success with each of the three diets listed above, we have done our own research to develop a meal plan strictly for men over 40 who have more than 10 pounds to lose.
Our free 1-day meal plan breaks down the three meals that busy fathers need to know and gives you insight into why your meals should look different than what you ate in your 20s!
But no matter what meal plan or diet plan you decide to use, just remember to evaluate all the options first.
A good diet should change you for life, not just for a month!
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the most popular diets.