The Best Diets for Men at any Age

1. Best Overall: Mediterranean Diet
The Mediterranean diet is an eating pattern based on the traditional diets of people who live in countries such as Greece, Spain, Italy and France.
Emphasizes eating plenty of nutritious ingredients, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.
Meanwhile, highly processed foods should be limited, including soda, sweets, refined grains, and processed meats.
2. Best for Weight Loss: WW (Weight Watchers)
WW, formerly Weight Watchers, is a popular point-based weight loss program designed to promote healthy eating habits.
Each food is assigned a certain number of Smart Points, which is determined based on its nutritional value.
SmartPoints members also set a daily budget based on factors such as height, weight, and activity level.
WW is one of the most flexible commercial weight loss programs out there. There are no completely forbidden foods, and you can still enjoy many of your favorite foods, as long as they fit into your SmartPoints daily budget.
Additionally, research shows that it can be effective for long-term weight loss.
According to one review of 39 studies, participants who followed WW for 12 months achieved at least 2.6% greater weight loss, compared to both the control group and those who received baseline nutritional education.
3. Best for Muscle Growth: The Paleo Diet
The paleo diet was designed to mimic the eating patterns of ancient hunter-gatherer societies.
Minimally processed ingredients are encouraged, including fruits, vegetables, meat, fish, and poultry. Meanwhile, foods like grains, legumes, dairy, and added sugars are restricted
The Paleo diet is often recommended for those who hope to promote muscle growth.
This is because many of the foods encouraged on the diet are rich in protein, which can help increase muscle mass when paired with resistance exercises.
Furthermore, studies show that the paleo diet can help improve body composition by reducing body fat, reducing belly fat, and increasing weight loss.
4. Best for Heart Health: The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is a diet designed to lower blood pressure levels and promote heart health.
In addition to limiting sodium intake, it encourages nutrient-rich ingredients such as fruits, vegetables, whole grains, and low-fat dairy products.
Studies show that the DASH diet can reduce levels of systolic and diastolic blood pressure (top and bottom reading), total cholesterol, and LDL (bad) cholesterol, all of which are risk factors for heart disease.
Furthermore, other research suggests that the DASH diet may be linked to a lower risk of heart disease, stroke, and type 2 diabetes.

5. Best for Diabetes: Low-Carb Diet
Low-carb diets focus on limiting the amount of carbohydrates you eat, often by restricting high-carb foods such as pasta, bread, and sugary snacks.
There are several types of low-carb diets, but most involve reducing your carbohydrate intake to less than 130 grams per day, or about 26% of your total daily calories.
Studies show that a carbohydrate-controlled diet can help improve blood sugar management in people with type 2 diabetes.

Well-planned low-carb diets are also rich in fiber and lean sources of protein, both of which can help slow digestion and prevent a spike in blood sugar after eating.
If you’re interested in trying a low-carb diet to help manage your diabetes but are worried about the hassles of meal planning and preparation, a meal delivery service can be a convenient way to enjoy healthier meals at home.
6. Best for College-Age Men: Intermittent Fasting
Intermittent fasting is a common eating pattern that involves cycling between eating and fasting periods.
Several forms of intermittent fasting exist, but the 16/8 method is one of the most popular, which requires limiting food intake to 8 hours during the day.
Intermittent fasting is a great option for college-age men, as it is one of the most simple, convenient, and affordable eating patterns available.
Moreover, studies show that it can reduce body weight and body fat, if that is your goal.
Additionally, it can naturally increase levels of human growth hormone, which may enhance muscle strength and improve body composition
7. Best for men over 50: a vegetarian diet
Vegetarian diets focus on nutritious, plant-based ingredients, including fruits, vegetables, nuts, seeds, whole grains, and legumes.
Although they are often confused with vegetarian or vegan diets, many plant-based diets also include foods from animal sources, such as meat, eggs, and dairy products.
Plant-based diets have been linked to many health benefits, making them a great choice for men over 50.
In particular, studies show that plant-based diets may be beneficial for weight control, gut health, brain function, and more.
Some research also suggests that plant-based diets can slow the signs of aging and increase your intake of essential nutrients and antioxidants, compounds that protect against cell damage and chronic disease.
8. Best for Men Over 65: The MIND Diet
The Medvention of Mediterranean-DASH for Delaying Neurodegeneration (MIND) combines key aspects of the Mediterranean and DASH diet plans.
It is intended to help maintain brain function and slow mental decline as you age, making it an excellent choice for seniors.
The Mind Diet is easy to follow and doesn’t have any complicated rules or regulations.
Instead, it simply encourages the consumption of 10 foods that promote brain health, including leafy greens, vegetables, whole grains, nuts, berries, and fish.
Dieters are also encouraged to limit foods rich in saturated and trans fats, such as cheese, red meat, butter, fried foods and sweets.