It’s estimated that nearly half of American adults attempt to reduce weight each year.
Among the very best ways to lose weight is by altering your diet plan.
Yet, the sheer number of offered diet strategies may make it difficult to get started, as you’re not sure which one is most suitable, sustainable, and effective.
Some diets aim to curb your hunger to decrease your food consumption, while others recommend restricting your intake of calories and either carbohydrates or fat.
What’s more, numerous offer health advantages that go beyond weight loss.
Here are the 8 best diet plan strategies to assist you shed weight and improve your general health.
1. Periodic fasting Best Weight Loss Diet After 50
Periodic fasting is a dietary technique that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 approach, which involves restricting your calorie intake to 8 hours daily, and the 5:2 approach, which restricts your everyday calorie consumption to 500– 600 calories twice per week.
How it works: Intermittent fasting restricts the time you’re permitted to eat, which is a simple way to decrease your calorie consumption. This can cause weight loss– unless you compensate by consuming excessive food throughout allowed consuming durations.
Weight-loss: In a review of studies, intermittent fasting was shown to cause 3– 8% weight loss over 3– 24 weeks, which is a substantially higher portion than other techniques .
The same evaluation showed that in this manner of eating may reduce waist area by 4– 7%, which is a marker for harmful stomach fat.
Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism.
Other advantages: Periodic fasting has been connected to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, reduced inflammation, and many other advantages.
Downsides: In general, periodic fasting is safe for the majority of healthy adults.
That said, those conscious drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating disorder, in addition to pregnant or breastfeeding ladies, ought to talk with a health expert prior to beginning periodic fasting.
Periodic fasting cycles in between periods of fasting and eating. It has actually been revealed to help weight loss and is connected to numerous other health advantages.
2. Plant-based diets
Plant-based diets might assist you lose weight. Vegetarianism and veganism are the most popular versions, which limit animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables eating animal items in small amounts.
How it works: There are many types of vegetarianism, but most involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet takes it an action further by restricting all animal products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise rules for the flexitarian diet, as it’s a lifestyle change rather than a diet. It encourages eating mainly fruits, veggies, beans, and whole grains however permits protein and animal items in small amounts, making it a popular option.
Much of the restricted food groups are high in calories, so restricting them may assist weight-loss.
Weight reduction: Research study reveals that plant-based diet plans are effective for weight loss .
A review of 12 research studies consisting of 1,151 individuals discovered that people on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who consisted of animal items .
Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet .
Plant-based diets most likely aid weight-loss because they tend to be abundant in fiber, which can assist you stay fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diet plans have actually been linked to lots of other advantages, such as a reduced risk of chronic conditions like heart disease, particular cancers, and diabetes. They can also be more ecologically sustainable than meat-based diet plans.
Downsides: Though plant-based diet plans are healthy, they can limit crucial nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian method or appropriate supplements can help represent these nutrients.
Plant-based diet plans limit meat and animal items for numerous factors. Research studies show that they assist weight reduction by lowering your calorie intake and provide lots of other benefits.
3. Low-carb diets
Low-carb diet plans are amongst the most popular diet plans for weight reduction. Examples consist of the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties decrease carbs more considerably than others. For instance, very-low-carb diet plans like the keto diet limit this macronutrient to under 10% of total calories, compared to 30% or less for other types .
How it works: Low-carb diets restrict your carbohydrate intake in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is important, as protein can help curb your hunger, raise your metabolic process, and conserve muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis.
Weight-loss: Many research studies suggest that low-carb diets can assist weight loss and might be more reliable than conventional low-fat diet plans.
For instance, a review of 53 research studies consisting of 68,128 individuals found that low-carb diets led to considerably more weight-loss than low-fat diets.
What’s more, low-carb diets appear to be rather reliable at burning damaging stubborn belly fat .
Other benefits: Research study recommends that low-carb diets may decrease danger factors for cardiovascular disease, including high cholesterol and blood pressure levels. They might likewise improve blood sugar and insulin levels in people with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be tough to follow and cause digestive upset in some individuals.In very unusual situations, following a very-low-carb diet might trigger a condition called ketoacidosis, a hazardous metabolic condition that can be fatal if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carb consumption, which encourages your body to use more fat as fuel. They can help you slim down and use numerous other benefits.
4. The paleo diet plan
The paleo diet supporters consuming the same foods that your hunter-gatherer ancestors allegedly ate.
It’s based upon the theory that contemporary illness are linked to the Western diet, as advocates think that the human body hasn’t evolved to process legumes, grains, and dairy.
How it works: The paleo diet advocates consuming whole foods, fruits, veggies, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations permit some dairy products like cheese.
Weight reduction: Numerous studies have actually revealed that the paleo diet can assist weight loss and lower hazardous belly fat.
For instance, in one 3-week research study, 14 healthy adults following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and minimized their waist area– a marker for stubborn belly fat– by an average of 0.6 inches (1.5 cm) .
Research study likewise suggests that the paleo diet might be more filling than popular diet plans like the Mediterranean diet and low-fat diets. This might be due to its high protein content.
Other benefits: Following the paleo diet plan may decrease several cardiovascular disease danger factors, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet is healthy, it limits numerous healthy food groups, including vegetables, entire grains, and dairy.
The paleo diet advocates consuming whole foods, likewise to how your forefathers ate. Studies show that it might assist weight reduction and minimize cardiovascular disease danger elements.
5. Low-fat diets
Like low-carb diets, low-fat diet plans have actually been popular for years.
In general, a low-fat diet plan involves limiting your fat consumption to 30% of your daily calories.
Some really- and ultra-low-fat diet plans aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat intake because fat supplies about twice the variety of calories per gram, compared to the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans include less than 10% of calories from fat, with around 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are primarily plant-based and limitation meat and animal products.
Weight reduction: As low-fat diet plans limit calorie consumption, they can aid weight reduction.
An analysis of 33 research studies including over 73,500 participants discovered that following a low-fat diet plan caused small however appropriate modifications in weight and waist area.
Nevertheless, while low-fat diets appear to be as efficient as low-carb diet plans for weight-loss in regulated circumstances, low-carb diet plans seem to be more efficient day to day.
Ultra-low-fat diets have actually been revealed to be effective, particularly among people with weight problems. For instance, an 8-week research study in 56 individuals found that eating a diet plan consisting of 7– 14% fat caused a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have been connected to a minimized danger of heart problem and stroke. They might likewise reduce inflammation and enhance markers of diabetes.
Disadvantages: Limiting fat excessive can result in health issue in the long term, as fat plays an essential role in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been connected to a greater threat of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have linked low-fat diet plans to weight-loss and lower risks of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that people in nations like Italy and Greece used to eat.
Though it was created to lower heart problem danger, numerous studies indicate that it can also aid weight-loss.
How it works: The Mediterranean diet plan advocates eating lots of fruits, vegetables, nuts, seeds, beans, tubers, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be consumed in moderation. On the other hand, red meats are limited.
In addition, the Mediterranean diet limits fine-tuned grains, trans fats, refined oils, processed meats, sugarcoated, and other extremely processed foods.
Weight loss: Though it’s not specifically a weight-loss diet plan, lots of research studies show that adopting a Mediterranean-style diet might help weight loss.
For instance, an analysis of 19 research studies found that individuals who integrated the Mediterranean diet plan with workout or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet motivates consuming a lot of antioxidant-rich foods, which might assist combat inflammation and oxidative stress by neutralizing free radicals. It has actually been connected to minimized dangers of heart disease and sudden death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight-loss diet, individuals might not lose weight following it unless they also consume less calories.
The Mediterranean diet plan stresses eating a lot of fruits, veggies, fish, and healthy oils while restricting fine-tuned and highly processed foods. While it’s not a weight loss diet, research studies show that it can promote weight reduction and overall health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is one of the most popular weight loss programs worldwide.
While it does not limit any food groups, individuals on a WW plan must consume within their set everyday points to reach their ideal weight.
How it works: WW is a points-based system that designates different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you need to stay within your day-to-day point allowance.
Weight loss: Lots of studies reveal that the WW program can help you slim down.
For example, an evaluation of 45 research studies found that people who followed a WW diet plan lost 2.6% more weight than people who received standard therapy.
What’s more, individuals who follow WW programs have been revealed to be more effective at keeping weight loss after numerous years, compared with those who follow other diet plans.
Other advantages: WW permits versatility, making it easy to follow. This makes it possible for individuals with dietary limitations, such as those with food allergic reactions, to adhere to the plan.
Disadvantages: While it enables versatility, WW can be expensive depending on the membership strategy. Likewise, it’s versatility can be a failure if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight loss program that uses a points-based system. Research studies reveal that it’s effective for long-term weight loss and highly flexible.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is created to assist deal with or prevent hypertension, which is scientifically known as hypertension.
It emphasizes consuming plenty of fruits, veggies, whole grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet plan is not a weight reduction diet, lots of people report reducing weight on it.
How it works: The DASH diet suggests particular servings of different food groups. The number of servings you are permitted to eat depends upon your everyday calorie intake.
For instance, a typical person on the DASH diet would consume about 5 servings of vegetables, 5 servings of fruit, 7 portions of healthy carbohydrates like whole grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meats per day.
In addition, you’re permitted to eat nuts and seeds 2– 3 times each week.
Weight loss: Studies show that the DASH diet plan can help you lose weight .
For example, an analysis of 13 studies found that individuals on the DASH diet plan lost significantly more weight over 8– 24 weeks than individuals on a control diet plan.
Other advantages: The DASH diet has been shown to minimize blood pressure levels and a number of cardiovascular disease risk elements. Also, it may assist fight recurrent depressive symptoms and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may aid weight loss, there is blended evidence on salt intake and high blood pressure. In addition, eating insufficient salt has actually been linked to increased insulin resistance and an increased danger of death in individuals with heart failure.
The DASH diet is a low-salt diet that has been shown to help weight loss. Studies have likewise linked it to additional benefits for your heart and reduced dangers of other chronic illness.
The bottom line. Best Weight Loss Diet After 50
Many diets can help you slim down.
Some of the most well-researched diets and eating plans consist of intermittent fasting, plant-based diets, low-carb diets, low-fat diet plans, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have been revealed to be reliable for weight loss, the diet plan you select ought to depend on your lifestyle and food preferences. This ensures that you are most likely to adhere to it in the long term.