From keto to carnivore: What's the best weight loss diet for men?

Let’s face it — choosing the right diet can feel like navigating a minefield. Except this minefield is filled with YouTube influencers and steroid-fueled gym bros.

There are so many weight loss diets for men, each with an onslaught of 0% body-fat figureheads promising to transform you into a lean, mean, fat-burning machine.  

From keto to carnivore and everything in between, men everywhere are on a quest to find the perfect diet that’ll not only help shed those extra kilos but help keep them off, too. Ideally, without having to adopt the eating habits of a rabbit.

So, which diet is the best for men looking to lose weight? Here's what you need to know.

What’s the best diet for weight loss?

There’s no one-size-fits-all answer to the best weight loss diet for men. What works wonders for your gym buddy might leave you craving a midnight snack. But hey, that’s okay!

The key is finding a dietary pattern that fits your lifestyle, keeps you satisfied, and (most importantly) actually works.

Let’s take a closer look at seven of the heavy hitters in the diet world and break down the pros and cons.

1. High-protein diet

If you’re all about gains, the high-protein diet might already be your go-to. Protein is the building block of muscle, after all. It’s like the unsung hero in your weight loss journey, helping you feel fuller for longer and keeping those pesky hunger pangs at bay [1].

Plus, when you’re crushing it in the gym, protein helps your muscles recover and grow.

Pros:

• Keeps you feeling fuller longer, so you're not rummaging through the fridge at 10 PM [2]
• Helps build and repair muscle — perfect for those epic gym sessions [3]
• Can boost metabolism slightly as your body works harder to digest protein [2]

Cons:

• Eating too much protein can put a strain on your kidneys (yikes!) [2]
• It’s easy to go overboard, leading to excess calories and, you guessed it, potential weight gain
• Can get repetitive if you’re not creative with your meals — there’s only so much chicken breast a guy can take!

2. Keto diet

Ah, keto. The diet that lets you chow down on bacon and cheese while telling carbs to take a hike.

The ketogenic diet focuses on high fat, moderate protein, and very low carbs, pushing your body into a state of ketosis, where it burns fat for fuel instead of carbs [4]. Sounds like a dream, right?

Pros:

• Rapid weight loss — keto can help you shed kilos quickly, especially at the start [4]
• Stabilises blood sugar levels and reduces high blood pressure, which can be great if you’re prone to sugar crashes [5]
• Bacon. Need we say more? 

Cons:

• Carb withdrawal is real — expect some grumpiness during the first few weeks (hello, keto flu) [6]
• Long-term sustainability can be tough — saying goodbye to bread and pasta forever isn’t for everyone
• High-fat foods aren’t always the healthiest — beware of overindulging in processed fats, which may raise your cholesterol and reduce your weight loss [4]

3. Mediterranean diet

If you’re into the idea of eating like you’re on a perpetual seaside holiday, this diet could be right up your alley.

It prioritises whole foods, lean proteins, and healthy fats (bring on the olive oil!) with an abundance of fruits and veggies, focusing on enjoyment and moderation [7].

Pros:

• Heart-healthy — lots of good fats and low in processed junk [8]
• Flexible and easy to follow — no need to say goodbye to your favourite foods forever
• Associated with better brain health and less age-related cognitive dysfunction [8]

Cons:

• Weight loss might be slower compared to more restrictive diets — patience is a virtue
• Portion control is key — overdoing it on the olive oil can add up
• Fresh, whole foods can be pricier, so it might stretch your grocery budget

4. Carnivore diet

For the ultimate meat lover, the carnivore diet is exactly what it sounds like — meat, meat, and more meat. A carnivore diet is a type of ketogenic diet; call it keto on steroids.

This diet eliminates all plant foods and focuses solely on animal foods [9]. Steak for breakfast, anyone? While it’s an extreme approach, some swear by it for weight loss and other health benefits.

Pros:

• Simplicity — no need to worry about meal planning, just grill up some meat and you’re good to go
• Can lead to quick weight loss, especially if you’re cutting out all the carbs, helping you shed excess weight quickly [9]
• Some people report improved mental clarity and energy levels (though this varies) [10]

Cons:

• Lack of variety — if you’re not a die-hard meat fan, this can get boring fast
• No fruits, veggies, or fibre — your gut might not thank you and vitamin deficiencies are a real risk, which may cause hair loss along with a myriad of other negative health impacts [11]
• Long-term health impacts are still debated — balance is key, and this diet is anything but [9]

5. Intermittent fasting

Intermittent fasting (IF) isn’t so much about what you eat, but when you eat. By cycling between periods of eating and fasting, IF can help control your appetite, reduce calorie intake, and boost fat burning.

Whether it’s the 16:8 method (16 hours fasting, 8 hours eating) or the 5:2 method (5 days normal eating, 2 days very low calorie), IF has gained a loyal following.

Pros:

• Can be flexible — fit it around your schedule and lifestyle
• May improve insulin sensitivity and promote fat loss [12]
• No need to count calories or restrict certain food groups (within reason)

Cons:

• Fasting can be tough, especially if you’re used to frequent meals
• It might lead to overeating during “feeding” windows, negating the benefits [13] 
• Social situations can be tricky — explaining why you’re not eating at 7 pm might get old

6. Whole foods, plant-based (WFPB)

If you’re looking to load up on nutrients while keeping calories in check, a whole-food, plant-based diet might be worth considering.

This diet emphasises eating unprocessed plant foods — think fruits, veggies, whole grains, nuts, and seeds — while minimising or eliminating animal products and processed foods [14]. 

Pros:

• Nutrient-dense — packed with vitamins, minerals, and fibre found in plant-based foods
• Can be low in calories while still filling, which helps with losing weight [15] 
• Linked to numerous health benefits, including reduced risk of chronic diseases [15]

Cons:

• Requires planning and creativity to ensure you’re getting all the necessary nutrients (protein, anyone?)
• Eating out can be challenging — plant-based options aren’t always available
• Some people miss the taste and texture of meat — there’s only so much tofu you can love

7. DASH diet

The DASH diet (Dietary Approaches to Stop Hypertension) was originally designed to help lower blood pressure, but it’s also a solid choice for weight loss [16].

This diet focuses on eating whole grains, fruits, veggies, lean proteins, and low-fat dairy while limiting sodium and unhealthy fats.

Pros:

• Heart-healthy and well-balanced — perfect if you’re watching your blood pressure [17]
• Emphasises whole healthy foods and limits processed junk
• Easy to follow and doesn’t require cutting out any food groups entirely

Cons:

• Weight loss might be slower compared to more restrictive diets
• If you’re a salty snack lover, cutting back on sodium might be a challenge
• Requires careful meal planning to ensure you’re sticking to the guidelines

What foods should men eat (and avoid) to lose weight?

Now that we’ve covered weight loss programs like the Mediterranean and DASH diets, let’s talk about the food itself. Whether you’re going high-protein, keto, or Mediterranean, the quality of what you eat matters and is the difference between a healthy diet and an unhealthy one.

So, what should you load up on, and what should you steer clear of?

Eat more of

• Lean proteins: Think chicken, turkey, fish, and eggs. Protein helps keep you full and supports muscle growth, which is crucial for a well-rounded weight loss plan.
• Veggies: Pile on the greens! Green leafy vegetables are low in calories and high in nutrients, making them a perfect addition to any meal.
• Whole grains: Brown rice, quinoa, and oats are your friends. They’re filling, nutritious, and help maintain steady energy levels.
• Healthy fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids and help you stay satisfied.
• Fruits: Nature’s candy! Fruits like berries, apples, and oranges are packed with vitamins and fibre, making them a sweet, guilt-free treat.

Eat less of

• Sugary snacks: Cookies, cakes, and candy bars might taste great, but they’re loaded with empty calories that contribute to weight gain.
• Processed foods: Packaged and processed foods often contain unhealthy fats, sugars, and preservatives that can derail your weight loss efforts.
• Refined carbs: White bread, pasta, and pastries can spike your blood sugar and leave you feeling hungry shortly after eating.
• Fried foods: While they’re tempting, fried foods are high in unhealthy fats and calories — definitely not your weight loss friends.
• Sugary drinks: Soda, energy drinks, and even some juices are packed with sugar and can add up quickly in terms of calories.

Tips for staying on track with your nutrition

Staying committed to a healthy diet can be tough, especially when temptation is lurking around every corner. Whether it’s the office doughnuts calling your name or the convenience of fast food after a long day, sticking to your nutritional goals takes a bit of strategy — and a lot of willpower.

But we’ve got you covered with some practical tips to help you stay on track:

Plan ahead

One of the best ways to avoid those last-minute, unhealthy choices is to plan your meals ahead of time.

Take some time each week to map out your meals, prep what you can, and make sure you have plenty of healthy snacks on hand. This way, when hunger strikes, you’re prepared with nutritious options that align with your goals.

If meal prep isn’t your thing, Pilot’s offers a straightforward solution with our Weight Reset Shakes. These meal replacement shakes are a convenient and delicious way to ensure you’re getting the nutrients you need without the hassle of planning every meal.

Set realistic goals

It’s easy to get caught up in the excitement of a new diet and set lofty goals. But setting realistic, achievable milestones is key to long-term success. Focus on small, incremental changes rather than trying to overhaul your entire diet overnight.

Celebrate the little victories along the way, like swapping out your afternoon snack for a Pilot Weight Reset Shake or adding an extra serving of veggies to dinner.

Stay flexible

Life happens, and sometimes that means your diet won’t go exactly as planned. Instead of beating yourself up over a missed workout or a cheat meal, practice flexibility.

Allow yourself some grace and remember that one slip-up won’t ruin your progress. What matters most is getting back on track.

Find support

Doing it alone can be challenging, especially when it comes to making lasting changes to your diet and working towards a healthy weight.

Surround yourself with a support system that encourages you to stick to your goals. Whether it’s a friend who shares your goals, an online community, or expert guidance from the Pilot team, having people in your corner can make all the difference. 

Long-term success comes from staying consistent. Instead of just following a diet, making lifestyle changes is key to achieving long-term sustainable weight loss.

This is why Pilot created the Weight Reset Program. Our program combines science-backed solutions with support from our medical team and health coaches, while also connecting you with a supportive community of like-minded men to help keep you motivated and accountable to your weight loss goals.

Over 14% body weight is lost on average by people using one option Pilot can recommend. Learn to control hunger and cravings, target appetite and eat less and retain your metabolism. With medical professionals at your fingertips, the program can help to rewire your relationship with food so you can achieve sustainable weight loss.

Image credit: Pexels/Anna Shvets