Jakarta – Achieving an ideal body weight and maintaining a healthy lifestyle can reduce the risk of various health conditions, including heart disease, diabetes, and certain cancers. In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat that is linked to an increased risk of disease.
Losing weight can also help improve sexual dysfunction, mobility, symptoms depression, and men’s overall quality of life. However, losing weight the right way is very important. Although a strict diet can lead to rapid weight loss, sometimes it also has side effects that can actually harm the body.
Research shows that the reduction strategy body weight those that are most effective for men involve dietary modifications in addition to increased physical activity and other behavioral changes. Here are some healthy diet eating patterns that can help men lose weight.
1. High-protein diet
Increasing protein intake has been shown to promote healthy weight loss. Protein is the most filling macronutrient, meaning adding it to your meals and snacks can help you feel satisfied.
High protein diets have also been found to maintain muscle mass during weight loss. The amount of protein you need depends on many factors, including your body size, activity level, and your age.
2. Low-carb diet
The low-carb diet is one of the most popular diets. This type of diet varies with the amount of carbohydrate intake, from very low-carb keto diets to more flexible moderate-carb diets. A low-carb diet has been shown to promote weight loss and improve other aspects of men’s health.
3. High-fiber diet
Fiber not only helps you feel full but also does a lot of good for your health, which is why a fiber-rich diet is a good choice for weight loss. High fiber intake can also help reduce visceral fat and protect against several chronic diseases in men, including heart disease.
4. Diet vegetarian
A vegetarian diet is rich in plant foods, including vegetables, fruits, nuts, and whole grains. Some versions, such as the ovo-vegetarian and lacto-vegetarian diets, include animal products such as milk or eggs.
Research strongly links a vegetarian diet to a healthy weight and weight loss. A healthy vegetarian diet should be low in processed foods, including processed plant foods such as sweet desserts, sugary drinks, and fried foods. []
(Fauzi Maulana Rizqi)
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