Keto Diet Plan for Men

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Men generally have higher nutritional needs than women: they require more calories, protein, and sometimes even certain micronutrients. 

This is mostly because they have a higher metabolic rate than women. So with all these additional needs, it begs the question, does keto work for men?

In this article, we will explore what the ketogenic diet means for men, what benefits and drawbacks it has, and tips on how best to approach it. 

And if you are ready to give it a try, you will get a free sample keto diet plan for males. 

 

What is the keto diet for men?

The keto diet for men does not differ significantly from the standard low-carb, high-fat ketogenic diet.

Since most studies on low-carb diets have been done in men, the standard ketogenic diet should meet the needs of a healthy adult man.

However, some men may have higher needs for calories due to higher metabolic rates and levels of activity. Some may also require more protein to maintain higher volumes of muscle mass.

 

Benefits of the keto diet for men 

  • Fat loss. Low-carb diets are an effective way to lose fat. Studies have shown that low-carb diets are better at promoting long-term weight loss than low-fat and low-calorie diets.
  • Less snacking. Since high-fat and high-protein meals are more satiating, this way of eating can help a man reduce snack cravings between meals.  
  • Fertility. Some studies have shown that keto is effective for improving testosterone production and therefore fertility.  
  • Improved cardiovascular function and health. Men are more likely to suffer from heart diseases and conditions. A healthy low-carb diet can lower this risk.
  • Lower risk for type 2 diabetes. Low-carb diets can improve blood sugar levels and may also boost insulin sensitivity. 

 

Drawbacks of a ketogenic diet for men

The ketogenic experience doesn’t come without some downsides. 

  • Difficult bowel movements. Men who do not make it a point to eat enough vegetables may suffer from constipation.    
  • Dehydration is a common side effect of keto among those who do not drink enough water or consume enough minerals or electrolytes.
  • Fatigue. Men have higher metabolic rates that may respond negatively to a diet plan deficient in carbs. 
  • Muscle loss. Men also have more muscle on average that may decline in mass if one does not eat enough protein.  
  • Keto flu. While transitioning from a normal high-carb diet to keto, you may experience some symptoms like drowsiness, diarrhea, nausea, and insomnia. 

 

How to start a keto diet plan for a man

Having some guidance while starting the ketogenic diet can help make your transition much easier. Here are some tips that can make your experience less complicated:

  • Choose the right type of fat. While on keto, it is best to stick with healthier sources of fats like avocado, nuts, seeds, coconuts, and unprocessed meats. Fats from junk and processed foods are not recommended and will only result in health issues.  
  • Silent carbs. Some seemingly low-carb foods may have more carbs than you would think. Even non-sweet foods like tomato sauce contain sugar, which makes them less keto-friendly. 
  • Drink enough water or fluids to prevent dehydration. This is especially important for physically active individuals.  
  • Develop a fitness routine to help you maintain muscle mass. If you are trying to lose weight, physical activity is a good way to ensure you reach a calorie deficit.  
  • Dietary supplements like protein, vitamins, electrolytes, and healthy fats can be a great way to meet your nutrition needs that are not met by your diet.   
  • Eat lots of above-ground vegetables to help you meet your fiber recommendations and to get more vitamins and minerals.
  • Work with a trained nutrition professional to provide you with a meal plan that can meet all your needs. 

 

GET A CUSTOM KETO PLAN


What should men eat on a ketogenic program?

On keto, aim to eliminate or limit high-carb foods like:

  • Grains like rice, wheat, oats, and corn 
  • Foods rich in simple carbohydrates like white bread and pasta 
  • Root vegetables: potatoes, sweet potatoes, yams, cassava
  • Table sugar 
  • Honey, agave, and maple syrup
  • Soda 
  • Junk food like fried chicken, pizza, and French fries. 
  • High-sugar fruits: bananas, pineapples, mangoes, apples, and jackfruit

You may enjoy certain foods in moderation like:

  • Popcorn
  • Prepackaged keto snacks
  • Processed low-carb foods like mayonnaise
  • Beverages sweetened with sweeteners like aspartame and splenda
  • Processed meat products like sausage and bacon

In place of these, you should eat a variety of high-fat and/or low-carb foods like:

  • Whole cuts of unprocessed meat
  • Fish including salmon, tuna, and shrimp
  • Chicken, duck, and turkey
  • Eggs
  • Dairy and dairy products: butter, cheese, and plain Greek yogurt
  • Low-sugar fruits: watermelon, cantaloupe, lemon, and tomatoes
  • Above-ground vegetables: kale, spinach, broccoli, and cabbage


Keto-friendly meal plan grocery list for men

To succeed on keto, you have to do some meal planning. A good meal plan requires you to have as many ingredients as possible at home. 

Starting with your freezer, you will need to stock up on freezer-friendly foods that hold up their texture and taste after being frozen. Such foods include:

  • Meat: Beef, chicken, and pork
  • Meat products like sausage and bacon
  • Fish
  • Frozen fruits and vegetables

For your pantry, you will need a wide selection of foods that have a long shelf life.

  • Canned foods like tuna, tomatoes, and tomato paste
  • Packed ketogenic snacks
  • Nuts
  • Seeds
  • Spices, herbs, and condiments
  • High-fat low-carb flours like almond flour, coconut flour, and peanut flour

Finally, your fridge will require some fresh produce and other perishable foods.

  • Low-carb fruits; strawberries, blueberries, and avocado
  • Non-starchy vegetables
  • Dairy products; butter, cheese, and plain Greek yogurt
  • Eggs

 

A one-day keto menu for a man

Keto meals for men will look a little heavier than those of a woman. However, this does not make them any more complicated to plan and prepare. 

For proof, here is a male keto diet plan example for you to try. 

  • Breakfast: Butter scrambled eggs with spinach and avocado
  • Morning snack: Walnuts and olives 
  • Lunch: Salmon with broccoli
  • Evening snack: Greek yogurt and blackberries
  • Dinner: Zucchini noodles and beef steak

Calories: 2,601 | Macros:  Net carbs: 24.5 g net carbs, 190 g protein, and  187.6 g fat.

 

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Egg 3 216 0 18.7 15
Butter scrambled eggs with spinach and avocado Spinach 1 cup (30g) 7 0.2 0.9 0.2
  Butter 20g 148 0 0 16.4
  Avocado 1/2 medium avocado 113 1.3 1.3 10.5
Calories Net Carbs Protein Fat            
484 1.5g 20.9g 42.1g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Walnuts and olives Olives 200g 290 1 2 30.6
  Walnuts 1/2 cup 327 3.5 7.6 32.6
Calories Net Carbs Protein Fat            
617 4.5g 9.6g 63.2g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Salmon with broccoli Salmon 1 small fillet (170g) 272 0.2 43.6 9.4
  Broccoli 2 cups raw 60 7.3 5.2 0.6
Calories Net Carbs Protein Fat            
332 7.5g 49.1g 10g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Greek yogurt with blackberries Greek yogurt 100g 97 4 9 5
  Blackberries 1 cup 62 5 2 0.7
Calories Net Carbs Protein Fat            
159 9g 11g 5.7g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Beef 1 steak (360g) 764 0 98.4 41
Zucchini noodles and beef steak Zucchini 170g 15 2 1 0
  Olive oil 2 tablespoons 230 0 0 25.6
Calories Net Carbs Protein Fat            
1,009 2g 99.3g 66.6g            
DAILY TOTALS   2,601 cal 24.5g net carbs 190g protein 187.6g fat

 

PERSONALIZE YOUR MEAL PLAN

 

FAQs on the keto diet for men 

If you still have some questions on how to do the ketogenic diet as a man, keep reading as we answer some of them. 
 

Yes. Keto is not only safe for men but also beneficial. Keto can provide benefits for men such as weight loss, reduced risk of diet related diseases, muscle growth, and better blood sugar control. Each person is different, so speak with your doctor to determine if this diet is right for you.

Yes. The ketogenic diet is an excellent diet for building muscle. As long as you eat enough protein and practice some resistance training, you should be able to increase your muscle mass. 

Definitely. The ketogenic diet is one of the best diets for weight loss, for both men and women.

A man should eat between 2,000 and 3,000 calories a day. Physically active men need more calories than sedentary men.

It is important to have enough calories to maintain muscle mass. It is equally important to not eat too many calories if weight loss is your goal.

A man can lose between 2 to 10 lb in the first month of keto. The weight a man loses depends on many factors like calories consumed, how many carbs he is eating, and quality of food.

The recommended daily amount (RDA) is 0.8 g of protein per kilogram of body weight per day. (This is equal to about 0.36 g of protein per pound of body weight since there are about 2.2 lb in 1 kg). If you are taking part in resistance or strength exercise, you can go ahead and increase this to 1.6-1.7g/kg/day. More protein is not necessarily better and won’t necessarily lead to increased muscle gains.

The best protein sources include meat, fish, poultry, eggs, and dairy products. Plant sources like nuts, seeds, tofu, and seitan are also good sources of protein. If you need more protein, a protein supplement is also an option.

 

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