Best Diets For Men Over 50

Everyone needs to pay attention to their eating habits no matter what age they are, but the older you get, the more important it becomes. Men who have reached the 50-year mark or have exceeded it may need specialized diets in order to stay in good health. Keep reading to learn about diets that are beneficial for men 50 years of age and above.

Mediterranean Diet

The Mediterranean diet is one of the most highly recommended diets for men because of its many benefits. This diet imitates traditional Mediterranean eating patterns which have been proven to be beneficial on many levels. It helps reduce the risk of numerous health conditions, including many types of cancer. This diet has even been found to lessen the risk of Parkinson’s and Alzheimer’s. The Mediterranean diet is filled with vegetables, fruits, nuts and legumes. It is recommended to use olive oil as the primary source of fat in the diet and to also eat fish, mainly for the main source of protein. You can also eat eggs, chicken and low-fat dairy products – but in moderation. Research has proven that this kind of eating can improve the way your brain works and lowers the risk of certain heart conditions. This is also a very good diet for those who have problems with bone health problems, including conditions like osteoporosis, as it reduces bone loss.

Plant Based Diet

The plant based is another very popular diet for men over 50 as well. While this diet is commonly confused with vegan and vegetarian diets, the main thing separating the plant based diet is the usage of animal products, including meat, eggs and dairy. This is another diet that has been beneficial by improving brain function and weight control. This diet can also slow signs of aging along with increasing the amount of essential vitamins and antioxidants. The plant based diet is enriched with many veggies and fruits as well as beans, seeds, legumes and whole grains.

50+ Weight Loss Diet

Whether you are trying to be healthier or trying to lose some weight, this plan will get you started on the right path. As time goes on, it gets harder to lose weight then when you were in your 20s.First, you should figure out what your daily calorie intake is so you can decide where to go from there. If your daily intake is less than 3,000, start by eating a minimum of 500 less. If your intake is over 3.000, try eating 1,000 less. One key thing for this diet is eliminating junk foods. This weight loss method will not only help you lose 1-2 pounds per week but it also keeps your body from ingesting bad fats which can lead to cardiovascular disease.

50+ Muscle Building Diet

At the age of 50, your metabolism begins to slow down and your testosterone levels start to lower as well, meaning it will be harder to gain lean muscle the older you get. One of the best ways to strengthen your body is by following a muscle building diet. With this diet, your daily calorie intake should be 2,500-2,800. You can create your own eating plan but it is best for your diet to have plenty of foods enriched with protein such as eggs, lean meat, fish and tofu. Considering your metabolism isn’t what it once was, a maximum of 2,800 calories a day should be enough for you still gain muscle. While on this diet, it is important to form your diet around protein-enriched foods, but it is important to stay away from certain foods such as red meats, which contain higher amounts of cholesterol and can be risky for someone exceeding the age of 50.

Keto Diet

The keto diet is a very well-known diet and can be beneficial to men over 50. This diet can promote weight loss, can help with controlling your blood sugar and can possibly protect against cardiovascular diseases. With the keto diet, you remove some of the more traditional parts of your diet such as carbs and sugars and replace them with fats. You also regulate your daily calorie intake so that you can burn the fat which will result in weight loss. Depending on how active you are, your daily intake could be anywhere from 2.000 to 2,800. The keto diet can help with weight loss and can also lower the risk of certain health conditions such as heart disease, metabolic syndrome and insulin resistance. With the keto diet, there is certain side effects such as the keto flu. Some of the symptoms include:

  • Nausea
  • Headaches
  • Insomnia
  • Fatigue
  • Constipation
  • Vomiting

Intermittent Fasting

Intermittent fasting is becoming one of the most popular fitness and health trends. People who do intermittent fasting are using this dieting method to simplify their lives, improve their health and lose weight. With this diet, you aren’t restricted on what you eat, but rather when you eat.

Commonly, two of the most popular fasting times are 16 hours daily or for 24 hours twice a week. With the 16/8 method, you skip breakfast and then you can only eat for 8 hours for instance 3:00-11:00 and then you fast for 16 hours. This diet is great for weight loss considering the less meals you eat, the less calories you intake meaning that by eating less calories you lose weight.

With intermittent fasting, you also decrease insulin in your body and the fat burning hormone, norepinephrine, is released in larger amounts. By eating less and burning calories, you can lose weight from both sides of the caloric equation.

There are also numerous health benefits to fasting. Your body begins to reduce insulin which results in lowering blood pressure and the lowering of the levels of insulin can help protect against type 2 diabetes. It can also protect against heart diseases, and certain cancers. It also improves the brains health and promotes anti-aging. During the fast you are allowed to drink liquids such as water, coffee, and tea as well as other non-caloric beverages are fine to drink during your fast.

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Stevie Compango, CNSC, CPT

Stevie is Certified Nutrition Specialist and Certified Personal Trainer for the past 10 years. He specializes in mobility and chronic pain management. His methods have helped thousands of clients improve the quality of their life through movement.

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  • Shlisky, Julie et. al. (Jan 2017). Nutritional Considerations for Healthy Aging and Reduction in Age-Related Chronic Disease. NCBI
  • Feart, Catherine, Samieri, Cecilia and Barberger-Gateau, Pascale. (Dec 2010). Mediterranean diet and cognitive function in older adults. NCBI
  • Cho, Yongin et. al. (Oct 2019). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. NCBI