If you’ve ever wanted to go on a diet, you’ve probably come across the many popular and fad diets out there. There are often no distinctions of that certain diet for men and for women. This shouldn’t be the case as men and women have different needs; following the same diet plan won’t work!
If you’re confused and unsure about the variation in women’s and men’s diets, then don’t worry. We’ve compiled a few key differences between how the body takes in nutrients between the two genders. This list also indicates the proportions needed in men’s diets to keep yourself healthy and give your body what it needs.
So keep on reading to find out how you should be eating and why.
What’s the Difference?
When it comes to women and men going on diets, it’s no surprise that women are more likely to try different diet plans. A study shows that in an effort to lose weight, women go to greater lengths to reduce carbohydrate and fat intake.
The study also shows a group of men and women going on the same low-carb diet, along with regular exercise. The results showed men having higher success rates with losing weight compared to women. Why is this the case?
It’s a biological fact that women’s bodies have lower calorie needs compared to men. This means that the female body uses up fewer calories; they store more as leftovers. Because of this, it’s proven that men lose weight faster than women, as they have more muscle mass burning more calories.
For men looking for the proper diet, it’s best to look into your body’s specific needs. Of course, this will differ from person to person. It all depends on factors like body size, muscle mass, dietary needs, or any underlying conditions.
That said, the fundamental needs are still very similar between men.
Now, any diet is going to make you lose weight since you’re eating less. What’s important is that your body is getting what it needs and that you can maintain it for more than a few months.
Men are usually more drawn to high-protein diets, sticking with lean meats. This will definitely help you if you’re looking to change up your eating habits. However, there are also other aspects of a proper diet that you need to consider like your nutritional requirements.
Nutritional Requirements for Men and Women
General recommendations of a healthy diet apply to everyone. Eat fruits and vegetables, a proper amount of protein, and lots of water. Avoid foods with saturated fat and too much sodium and sugar.
While these are true for everyone, there are still more specific variations that are different for each gender.
The Dietary Reference Intakes shows that men burn up to 400 more calories than women. As stated earlier, men have a higher caloric need than women.
Take for example a moderately active middle-aged woman. Per day, they would need around 2,000 calories, while a man would need around 2,800 calories.
For protein, men need 55 grams a day, while women only need 50 grams. The same goes for carbohydrates, fat, and sugar intake. Men require about 13% more compared to women.
Moving on to the requirements of vitamins and minerals, women have a higher need for them. Because of the differences in hormones and the hormonal changes that they go through, women require a higher intake of calcium, iron, and folic acid.
This is especially true for those in their 50s to 70s. Older aged women will also need a higher intake of iron, around 18 milligrams per day. Men of the same age need about 8 milligrams.
Ideal Men’s Diet
Now that we’ve discussed the differences between men’s and women’s diets, it’s important that you know how to take this information and start eating right for you.
You’ve most likely learned about the food pyramid when you were younger and the different food groups that you need to have in each meal. Start including fruits, vegetables, whole grains, proteins, unsaturated fats, and healthy carbohydrates.
For fruits, it’s recommended that you eat around 2 cups per day and for vegetables, around 2 1/2 cups. This is your main source of vitamins, minerals, and fiber if you aren’t taking any supplements, so skipping this from your meals is a big no.
Try and keep all your grain intake to whole grains, replacing any refined grains like white bread or rice. This can also be the source of your carbohydrates, adding on to whole grains with starchy vegetables like potatoes. You should be eating 300 grams per day of healthy carbohydrates.
Take at least 38 grams of fiber per day, which you can get from food like nuts, beans, barley, or oatmeal. A variety of protein is also important for a healthy diet. You can get protein from lean meats, fish, poultry, eggs, and beans (at least 55 grams per day).
It’s also a good idea to cut out any processed food and drinks like sodas or unhealthy packaged snacks as they tend to have potassium benzoate. Is potassium benzoate safe? Read more about it here.
Add all of this with some healthy, unsaturated natural fats and oils, and you’ve got yourself a healthy diet for men.
Now You Know More About Women’s vs Men’s Diet
We hope that after reading this article, you have a better understanding of men’s diets and the differences it has with women’s diets. What you and your body need in terms of nutrients will always be different when taking into account your unique aspects.
Hopefully, you have a general understanding of what you should be eating, as well as how much of it you should be eating throughout the day. There are plenty of diet plans for men that you can find to suit your preferences, but what you’ve read above are the essentials.
There’s always more for you to learn, but if you enjoyed this article and found it helpful, don’t hesitate to explore more of our content for more health and fitness guides like this one. We cover everything from the latest health trends to brand new gadgets!