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.
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.
The ketogenic experience doesn’t come without some downsides.
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:
On keto, aim to eliminate or limit high-carb foods like:
You may enjoy certain foods in moderation like:
In place of these, you should eat a variety of high-fat and/or low-carb foods like:
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:
For your pantry, you will need a wide selection of foods that have a long shelf life.
Finally, your fridge will require some fresh produce and other perishable foods.
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.
Calories: 2,601 | Macros: 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)|
|Butter scrambled eggs with spinach and avocado||Spinach||1 cup (30 g)||7||0.2||0.9||0.2|
|Avocado||1/2 medium avocado||113||1.3||1.3||10.5|
|484||1.5 g||20.9 g||42.1 g|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Walnuts and olives||Olives||200 g||290||1||2||30.6|
|617||4.5 g||9.6 g||63.2 g|
|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|
|332||7.5 g||49.1 g||10 g|
|EVENING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Plain Greek yogurt with blackberries||Plain Greek yogurt||100 g||97||4||9||5|
|159||9 g||11 g||5.7 g|
|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||170 g||15||2||1||0|
|Olive oil||2 tablespoons||230||0||0||25.6|
|1,009||2 g||99.3 g||66.6 g|
|DAILY TOTALS||2,601 cal||24.5 g net carbs||190 g protein||187.6g fat|
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.