Men's Health July 29, 2026 0 Comments

Six Diet Secrets Top Nutritionists Swear By That Every Man Needs to Know—Which One Will Transform Your Body?

So—you wanna know the best diet for men, huh? Ask a registered dietitian, and you might get hit with a big ol’ “none!” Talk about a gut punch when all you want is to bulk up or finally shred that stubborn layer of, well, whatever’s hanging on. But here’s the kicker: it’s not about some one-size-fits-all magic bullet. The real question is, what’s a good diet that actually helps you crush your goals—whether that’s muscle gains, better sleep, or keeping that ticker in prime shape? Leslie Bonci, a seasoned sports dietitian, nails it when she says you need to understand the ‘why’ behind your food choices—plus find something tasty enough to stick with. If you’ve ever felt lost in the sea of “no-carb-no-fun” diets, consider this your lifeboat to goal-focused, sustainable eating, endorsed by the experts who know what’s up. Ready to flip the script on dieting and get smart with what fuels your body? Let’s dive in. LEARN MORE

4 min read

IF YOU ASK registered dietitians what is the best diet for men, you’ll be met with a chorus of “none!” That’s obviously not what a guy wants to hear if they’re looking for ways to get healthy or bulk up.

So we went back and asked a different question. What’s a good diet for guys looking to get shredded, sleep better, keep their heart healthy…you get the gist. This one sparked some discussion, and it moved the needle away from the no-carbs-no-cookies-no-joy restrictive diet convo to something more goal-oriented.

“We must always provide the ‘why’ before one is willing to try,” says Leslie Bonci, MPH, RDN, former sports dietitian to the Kansas City Chiefs and owner of Active Eating Advice. On top of what’s your end goal, Bonci says you want a flavorful diet you can start—and stick to—for a long time.

Below, our Men’s Health nutrition advisors consult on what makes a ‘good’ diet, and a few of their favorites.

First, What Makes a ‘Good’ Diet?

LIKE MANY THINGS in the realm of nutrition, the answer isn’t etched in stone.

As Dezi Abeyta, RD, founder of Foodtalk Nutrition, says, the concept of “good versus bad” in diets is nuanced and can’t be simplified into black-and-white categories.

“We must consider factors like access to food, education, money, and cultural differences,” he adds. Now if we were to categorize by quality diets and those with “room for improvement,” here’s how he would define things. “A quality diet is accessible, diverse, protein-rich, plant-forward, and consistent. It includes colorful fruits and vegetables, fiber, and omega-rich fats.”

Here’s another aspect to consider: is your diet sustainable? If you don’t have enough variety for different meals or ingredients are too expensive, it won’t work for you in the long term. “A diet with room for improvement often lacks access to nutrient-rich foods, education on nutrition, and consistency in protein intake. It also tends to be high in added sugars and highly processed foods,” Abeyta says.

Of course, life is all about moderation. Food included. The occasional cookie or cheeseburger isn’t going to derail your overall health goals.

6 Diets for Men, According to RDs

Flexitarian plant-based diet for better performance

Abeyta calls the flexitarian plant-based diet one of the best diets for men aiming for performance. This “semi-vegetarian lifestyle,” emphasizes plant-based food options most of the time, but also leaves some room to enjoy the occasional meat-lover plate.

With a higher focus on beans, nuts, whole grains, and produce, you’ll likely see massive benefits with the inclusion of micronutrients, fiber, and overall advantageous distributions of macronutrients. Abeyta says this nutrient-packed combination is linked to reduced risk of Type 2 diabetes and heart disease.

Balance performance diet for muscle growth and recovery

Another top pick for Abeyta. This diet emphasizes ample protein intake (between 1.7 and 2.0 grams per kilogram of your body weight per day, in fact), strategic caloric and macronutrient distribution throughout the day, and prioritizing anti-inflammatory foods. Altogether, this diet supports muscle growth, sustained energy, and optimal recovery.

This diet does so “all while emphasizing quality sleep, stress relief strategies, as well as a strength program that allows you to have some sort of progressive overload,” he says.

Eating around the world diet to close nutrient gaps

Abeyta promotes this global eating regimen, as “incorporating diverse cultural cuisines into your diet, enhances flavor, boosts overall nutrient intake, reduces the risk of deficiencies, and promotes better health outcomes.”

Embracing foods from various cultures provides a broader array of essential nutrients, combats nutrient gaps, and fosters a greater appreciation for global culinary traditions, ultimately contributing to optimal health markers like cholesterol levels, blood pressure, and body weight.

Mediterranean-style diet for better overall health

Bonci appreciates the emphasis on produce and beans on this well-researched, healthy diet as it contains “foods that have fiber and help one fill up, not out.”

A Mediterranean-style diet focuses more on fish than other animal proteins, eggs, olive oil, and whole-grain breads. Most importantly, this diet fills you up and leaves you satisfied. “Protein is a side rather than front and center, but meals are hearty, provide ‘the chew,’ and staying power,” says Bonci.

Intermittent fasting to prevent overeating

New to the IF or intermittent fasting bandwagon?

“Intermittent fasting is basically time-restricted eating, where you only eat within a designated window of time during the day,” says Bonci. “Shortening the hours one chooses to eat can be easier to follow than changing the foods one eats.”

Studies have found that weight-loss friendly plans like IF work better for those who tend to overconsume at night as they are eliminating the excess calories, but not depriving themselves during the day.

Volumetrics for weight loss

Want to eat more and still lose weight? Volumetrics may be for you.

Volumetrics is a plan that lowers the energy density (or caloric content) of meals by increasing the liquid content of your meals with salads, soups, stews, chilis, etc. Bonci says some key advantages of this diet are the visual appearance of more food on your plate and feeling full longer since these foods take up more room in the gut.

“The beauty of volumetrics is that the plate/bowl is not tiny, but the calories are lower since some are displaced by having a higher fluid content,” says Bonci. “Plus, foods such as soups, stews, and salads require a utensil and take longer to eat.” This principle can also be applied to shakes where volume can increase with veggies, ice, frozen fruit, and yogurt without such a high-calorie cost.

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.