The Top Diet Mistakes Men Make (and How To Fix Them)

Whether you’re looking to lose weight, build muscle, improve your heart health, or live as long as possible, being mindful of your diet is one of the best strategies you can employ. But it’s easy to get overwhelmed and confused by all the conflicting diet advice out there. Yesterday’s headlines revealed intermittent fasting can reduce inflammation and improve cardiovascular health, but today’s headlines indicate that it’s linked to a higher risk of cardiovascular death. One influencer is telling you to eat more veggies, while another is saying they’re high in anti-nutrients like lectins and oxalates. How are you supposed to make sense of it all — and make smart choices when it comes to eating? Something to keep in mind: The U.S. weight loss market is currently worth a record high of $89.9 billion — so very often, the messaging is rooted in an attempt to sell you something (that in all likelihood you don’t need). That’s why experts advise getting back to basics with your nutrition philosophy. RELATED: How to Make Your Food Healthier “Guys often overthink nutrition,” says Chris Mohr, a registered dietitian and Fitness and Nutrition Advisor at Fortune Recommends Health. “They think that sticking to rigid diets or only eating certain ‘healthy’ foods is the best way to reach their fitness goals. This isn't necessarily true. It’s better to have a balanced diet with a variety of foods.” Whatever you do, don’t fall into the trap of making these all-too-common diet mistakes. 1. Focusing Only on Protein A lot of men have a one-track mind when it comes to their diet. More specifically, they’re laser-focused on their intake of protein — and protein alone. “Focusing on just one macro — like protein — will not help you achieve your weight or health goals,” says Dawn Menning, a registered dietitian with the Nutu App. “You need the right balance between the macronutrients, including carbs and fat as well.” According to Avery Zenker, a registered dietitian with EverFlex Fitness, guys also tend to underestimate the importance of micronutrients — in other words, vitamins and minerals. “Relying only on macros is too simplified,” she explains. “This can lead men to choose low-quality foods to align with their macro goals and ignore nutrient-dense foods.” Zenker advises choosing whole foods whenever possible in order to make sure you’re supplying your body with both the macronutrients and micronutrients it needs. That includes anything with only one ingredient like meat, fish, fruits, veggies, whole grains, nuts, and seeds. 2. Skipping Meals Maybe it’s because you repeatedly hit the snooze button and don’t have time to whip up a healthy breakfast, maybe you’re too lazy to pack a lunch for the office, or maybe you just don’t have the energy to cook dinner after a long workday — but whatever your reasoning, you might want to rethink skipping meals. According to Mohr, this often just leads you to overeat later on in the day. “Being overly hungry can lead to overeating and poor food choices,” he tells AskMen. “And it can mess up your energy levels and metabolism. You should eat regularly throughout the day to help keep your blood sugar levels stable.” Mohr recommends meal prepping — say, on a Sunday before the work week starts — so there are no excuses to miss meals. Even just buying pre-grilled or roasted chicken, or chopping veggies and fruit in advance, can go a long way in making it easy to throw together some healthy meals. 3. Eating Out Every Day Studies have shown that people who cook meals at home more frequently consume fewer carbohydrates, less sugar and less fat — even when they aren’t trying to lose weight. They also consume about 140 fewer daily calories than people who eat at least one takeout or restaurant meal per day. “Portion sizes at restaurants can be excessive,” adds Zenker. “These meals often lack vitamins and minerals, fiber, and quality micronutrients. In addition, restaurant meals usually lack satiety factors, making you more likely to overeat.” If for whatever reason, you have to eat out daily — for example, because you travel for work — Zenker recommends researching restaurants that offer more nutritious options whenever possible. Placing a pickup or delivery order? Apps like DoorDash and Grubhub allow you to filter specifically for healthy restaurants near you. RELATED: Simple Diet Changes for Weight Loss “Cooking at home empowers men to feel confident and have more control over portion sizes, ingredients, and healthier preparation methods,” adds Zenker. “Take small steps to cooking more often. Browse recipes online or watch cooking videos on YouTube and Instagram. Start with a simple recipe,and once you’re confident making that, build from there.” 4. Not Eating Enough Veggies We know that people who eat more vegetables have a lower risk of heart disease, type 2 diabetes, and certain cancers and are less likely to be overweight. Yet for some reason, research has consistently shown that men are way less likely to eat their veggies than women. This is a big mistake, says Zenker, no matter what your health goals are. “Vegetables provide essential fiber, antioxidants, and vitamins/minerals that support overall health, digestion, and immune function,” she explains. “And for those who are trying to lose weight, they provide volume to meals with minimal calories.” An analysis by Harvard revealed that five servings per day of fruits and veggies — which could mean three servings of vegetables and two servings of fruit — is the ideal amount for maximum health benefits. Zenker strongly advises aiming for diversity so that you can reap a wide range of nutrients. So, if you’re a creature of habit, challenge yourself to eat at least 2-3 different vegetables every day, and rotate your selection at the grocery store each week. For extra credit, specifically seek out vegetables that are currently in season, as studies have shown that these tend to be even more nutrient-dense. 5. Distracted and Rushed Eating It goes a little something like this: You sit down in front of the TV with a plate of bolognese, and next thing you know, your plate is clean and you’re past the point of stuffed. Or, you start checking Instagram while snacking on some chips and by the time you’re done scrolling, you’ve reached the bottom of the bag. Distractions can make you far more likely to overeat because you’re not paying attention to your body’s fullness cues. That’s why Zenker recommends making it a point to avoid eating while you’re at your computer, on your phone, watching television, or driving in the car. You’re also more likely to eat too fast when you’re distracted, says Zenker, which not only impedes digestion but also doesn’t give your brain enough time to register that you’re satiated. “Start practicing eating more mindfully,” she tells AskMen. “Mindful eating involves being fully present and noticing how your food looks, smells, and tastes — and how you feel mentally, emotionally, and physically while eating it.” Pro tip: Sharing a meal with someone else can help you to slow down during mealtime, because you have to take breaks in between bites to keep the conversation going. If you live alone, consider FaceTiming a friend or family member during meals. 6. Saving up for “Cheat Meals” Overly restricted diets are a huge mistake for many reasons, says Menning. Not only is it next to impossible for you to meet your body’s nutrient needs this way, but research has shown that these types of diets can also disrupt hormone balance and weaken your immune system. Oftentimes, men who adhere to diets that forbid entire food groups or severely restrict calories will reward themselves with a “cheat meal” or “cheat day” at the end of the week, which may entail loading up on wings, nachos, or pizza, and washing it all down with beer. But there’s a big problem with this strategy, according to Mohr. For one, it keeps you in a disordered eating cycle of restricting and binging and may increase feelings of guilt and shame around food. Instead, to maintain a healthy and mindful relationship with food, consider following the 80-20 or 90-10 rule: eating healthy foods 80-90% of the time, and then treating yourself to occasional indulgences 10-20% of the time. 7. Following Fad Diets Not long ago, it was all about raw veganism and keto. Now people have moved on to the carnivore diet. It’s hard to keep up with the latest nutritional fads — and according to Menning, it’s not even worth trying — because most of these diets are impractical and unsustainable. “While the short-term focus of eating a certain way may be on aesthetics or performance, what’s arguably more important is the long-term benefits of good nutrition,” says Zenker. When considering a new eating pattern, ask yourself: Is this a diet I could realistically maintain for years to come? If not, then skip it. Another thing to keep in mind is that we’re all ultra unique — so whatever diet works for your buddy, your boss, or that shredded celebrity you follow on IG, might not work for you. Rather than hopping on the latest TikTok trends, experts advise consulting a registered dietitian (RD) for a personalized diet plan based on your health history, lifestyle, and goals. “If you’re not seeing any progress towards your goals, a RD can work with you to help you pinpoint what the barrier is and provide recommendations based on individualized needs and health goals,” says Menning. Zenker notes that RDs can also help you learn how to analyze food labels, make healthier choices when eating out, plan and cook nutritious meals that accommodate any dietary restrictions, and manage any chronic diseases. You Might Also Dig: A Guide to the Blue Zone Diet and LifestyleWhat Is a Green Mediterranean Diet and Should You Try It?How to Improve Your Mood Through Your Diet