Every year, new fad diets pop up with promises that drastically changing your diet can help you lose weight. But in reality, this type of quick-fix weight loss doesn't last.

If you want to improve your diet, your best bet is to adopt healthy habits that you won't mind keeping up over the long term. Following diets like the Mediterranean diet or a flexitarian diet can improve your health and may help you shed a few pounds.

"There is no standard definition of the Mediterranean diet per se," but it emphasizes plant-based, heart-healthy foods, says Heather Seid, MS, a registered dietitian and manager of the Bionutrition Research Core at Columbia University.

The DASH diet, also known as Dietary Approaches to Stop Hypertension, was originally created as a way to treat high blood pressure — but it may also help you lose or maintain weight.

The DASH diet helps lower blood pressure by encouraging a diet rich in key minerals — it promotes foods rich in potassium, calcium, magnesium, and low sodium, says Julie Stefanski, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics.

The Bionutrition Research Core (BRC) facilitates and implements the nutrition components of all Clinical Research Resource (CRR) protocols. The BRC assists investigators with research design, implementation, data collection and analysis, and it houses a metabolic kitchen dedicated to providing protocol-specific meals. The BRC’s bionutritionist performs nutrition assessments, nutrient intake collection, education and counseling of study participants, and conducts anthropometric and body composition measurements. The BRC also educates professional and non-professional staff and students from the Vagelos College of Physicians and Surgeons, College of Dental Medicine, and Institute of Human Nutrition, dietetic interns from Teacher’s College and NewYork-Presbyterian Hospital, and the public.

But the matter isn't always as clear cut as this: 'According to a BMI calculation, I’m borderline overweight – yet I barely drink, limit my sugar intake, eat a wholesome, largely plant-based diet and exercise five times a week. So it stands to reason that you can be bigger than the standard perception of what fit looks like and still be healthy.'

However, if your weight adversely affects your health – when carrying excess fat hinders your ability to do normal things, makes life less enjoyable, or increases your risk of health issues – then it’s arguably time to act. Hence discovering what the best diets to lose weight look like.

Whilst the best diets for weight loss and best diets to lose weight often appear to be shrouded with some kind of magical mystery (fuelled by “top-secret” formulas that suggest superior knowledge of the key to weight loss that the rest of us aren’t privy to), they actually all sport the same fundamentals – and it’s a really simple calculation.

Lean body mass and fat weight make up the total weight of your body. The fat composition of our body is what we call body fat weight. Lean body mass is the weight of our muscles, skin, organs, blood, bones, tendon, nails, and everything else except for the body fat. As we age, our body experiences an increase in fat composition and a reduction in lean body mass at the same time. This is why we look weaker, aged, and less healthy as we grow older. Opting for fad diets and intensive exercise routines to expedite weight loss for males that end up losing weight and gaining it soon after you curb the rigorous efforts.

Also, such quick weight loss ways can be unhealthy and may make you end up losing lean muscle mass. So, we offer a customized weight loss diet chart for males that helps you get in shape properly, and rightly by nourishing you without losing lean muscle mass. Also, it enables you to enjoy an achieved healthy weight for a long time. Additionally, we take pleasure in offering your nutrigenomics counseling and gene tests for weight loss to help you receive a diet plan for weight loss for men that matches your specific gene type. So, you enjoy the best and most sustainable weight loss and health outcomes.