It’s estimated that nearly half of American grownups attempt to slim down each year.
One of the best ways to lose weight is by changing your diet.
Yet, the sheer number of available diet plans might make it hard to get going, as you’re uncertain which one is most ideal, sustainable, and efficient.
Some diets intend to suppress your cravings to reduce your food intake, while others suggest limiting your consumption of calories and either carbohydrates or fat.
What’s more, numerous offer health advantages that go beyond weight reduction.
Here are the 8 finest diet strategies to help you shed weight and improve your overall health.
1. Periodic fasting Can You Lose Weight After 50
Periodic fasting is a dietary strategy that cycles in between periods of fasting and eating.
Numerous kinds exist, consisting of the 16/8 method, which includes limiting your calorie consumption to 8 hours per day, and the 5:2 approach, which limits your everyday calorie consumption to 500– 600 calories twice per week.
How it works: Periodic fasting restricts the time you’re allowed to consume, which is a simple way to decrease your calorie consumption. This can result in weight reduction– unless you compensate by eating too much food throughout enabled consuming periods.
Weight loss: In a review of research studies, periodic fasting was revealed to trigger 3– 8% weight reduction over 3– 24 weeks, which is a considerably higher portion than other approaches .
The same evaluation showed that in this manner of consuming might reduce waist circumference by 4– 7%, which is a marker for damaging stubborn belly fat.
Other research studies discovered that periodic fasting can increase fat loss while protecting muscle mass, which can enhance metabolism.
Other benefits: Periodic fasting has actually been connected to anti-aging impacts, increased insulin level of sensitivity, improved brain health, reduced inflammation, and numerous other benefits.
Drawbacks: In general, periodic fasting is safe for many healthy grownups.
That stated, those sensitive to drops in their blood sugar level levels, such as some individuals with diabetes, low weight, or an eating condition, as well as pregnant or breastfeeding ladies, should talk with a health professional before beginning periodic fasting.
Periodic fasting cycles in between periods of fasting and eating. It has been shown to help weight loss and is linked to numerous other health advantages.
2. Plant-based diets
Plant-based diets may assist you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal items for health, ethical, and environmental reasons.
Nevertheless, more flexible plant-based diet plans likewise exist, such as the flexitarian diet, which is a plant-based diet that allows consuming animal items in moderation.
How it works: There are numerous kinds of vegetarianism, but a lot of involve removing all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet plan takes it a step even more by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined rules for the flexitarian diet, as it’s a lifestyle modification rather than a diet plan. It encourages eating mostly fruits, veggies, legumes, and whole grains however enables protein and animal items in moderation, making it a popular alternative.
Much of the restricted food groups are high in calories, so restricting them might assist weight loss.
Weight reduction: Research shows that plant-based diets work for weight loss .
An evaluation of 12 studies including 1,151 participants discovered that people on a plant-based diet plan lost an average of 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 help weight reduction because they tend to be abundant in fiber, which can help you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diet plans have been linked to lots of other benefits, such as a decreased threat of chronic conditions like cardiovascular disease, specific cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can restrict essential nutrients that are generally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian method or correct supplementation can assist represent these nutrients.
Plant-based diets restrict meat and animal items for numerous factors. Research studies show that they help weight-loss by decreasing your calorie intake and offer numerous other benefits.
3. Low-carb diets
Low-carb diets are among the most popular diets for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some ranges minimize carbs more considerably than others. For instance, very-low-carb diet plans like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types .
How it works: Low-carb diet plans restrict your carb intake in favor of protein and fat.
They’re typically greater in protein than low-fat diet plans, which is essential, as protein can assist curb your cravings, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body begins using fatty acids rather than carbs for energy by transforming them into ketones. This process is called ketosis.
Weight loss: Many studies indicate that low-carb diet plans can help weight loss and might be more effective than standard low-fat diets.
For instance, a review of 53 research studies consisting of 68,128 individuals discovered that low-carb diet plans led to substantially more weight reduction than low-fat diets.
What’s more, low-carb diets appear to be rather efficient at burning harmful stomach fat .
Other benefits: Research suggests that low-carb diet plans may lower threat factors for heart disease, consisting of high cholesterol and high blood pressure levels. They may also enhance blood glucose and insulin levels in people with type 2 diabetes.
Downsides: Sometimes, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be tough to follow and trigger indigestion in some individuals.In extremely unusual situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a hazardous metabolic condition that can be fatal if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carb consumption, which encourages your body to use more fat as fuel. They can help you reduce weight and provide numerous other benefits.
4. The paleo diet
The paleo diet supporters consuming the same foods that your hunter-gatherer forefathers presumably ate.
It’s based on the theory that modern-day diseases are linked to the Western diet, as proponents think that the human body hasn’t progressed to process legumes, grains, and dairy.
How it works: The paleo diet advocates consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less limiting versions permit some dairy products like cheese.
Weight-loss: Many research studies have revealed that the paleo diet can assist weight reduction and lower hazardous belly fat.
For instance, in one 3-week study, 14 healthy grownups following a paleo diet lost approximately 5.1 pounds (2.3 kg) and minimized their waist area– a marker for belly fat– by approximately 0.6 inches (1.5 cm) .
Research study likewise suggests that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diets. This may be due to its high protein material.
Other benefits: Following the paleo diet plan may reduce numerous heart disease danger elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits a number of healthy food groups, including beans, entire grains, and dairy.
The paleo diet advocates consuming entire foods, likewise to how your ancestors ate. Research studies reveal that it might help weight loss and minimize heart disease danger elements.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have been popular for decades.
In general, a low-fat diet involves restricting your fat consumption to 30% of your everyday calories.
Some extremely- and ultra-low-fat diet plans intend to restrict fat intake to under 10% of calories.
How it works: Low-fat diets limit fat consumption due to the fact that fat provides about two times the number of calories per gram, compared to the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diets consist of less than 10% of calories from fat, with around 80% of calories originating from carbs and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limitation meat and animal items.
Weight reduction: As low-fat diet plans restrict calorie consumption, they can assist weight loss.
An analysis of 33 studies including over 73,500 individuals discovered that following a low-fat diet led to little however appropriate modifications in weight and waist circumference.
Nevertheless, while low-fat diet plans seem as efficient as low-carb diets for weight-loss in controlled circumstances, low-carb diets appear to be more efficient daily.
Ultra-low-fat diet plans have been revealed to be effective, especially amongst individuals with obesity. For example, an 8-week study in 56 individuals discovered that eating a diet consisting of 7– 14% fat led to an average weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have been linked to a reduced risk of heart problem and stroke. They might also lower swelling and improve markers of diabetes.
Drawbacks: Restricting fat too much can cause health issue in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been connected to a higher threat of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is higher in calories than protein and carbohydrates. Research studies have linked low-fat diets to weight-loss and lower risks of heart disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based upon foods that people in nations like Italy and Greece utilized to eat.
Though it was created to lower cardiovascular disease danger, many studies indicate that it can likewise assist weight-loss.
How it works: The Mediterranean diet supporters consuming a lot of fruits, vegetables, nuts, seeds, legumes, tubers, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. On the other hand, red meats are limited.
Additionally, the Mediterranean diet plan limits refined grains, trans fats, improved oils, processed meats, sugarcoated, and other extremely processed foods.
Weight-loss: Though it’s not specifically a weight reduction diet plan, lots of research studies reveal that embracing a Mediterranean-style diet plan may assist weight-loss.
For instance, an analysis of 19 studies discovered that individuals who integrated the Mediterranean diet with exercise or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet encourages eating a lot of antioxidant-rich foods, which might help combat swelling and oxidative stress by neutralizing complimentary radicals. It has been connected to reduced dangers of cardiovascular disease and premature death.
Downsides: As the Mediterranean diet plan is not strictly a weight-loss diet plan, people may not lose weight following it unless they likewise take in less calories.
The Mediterranean diet emphasizes eating lots of fruits, veggies, fish, and healthy oils while restricting fine-tuned and extremely processed foods. While it’s not a weight reduction diet, research studies show that it can promote weight-loss and general health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it does not limit any food groups, people on a WW plan should eat within their set day-to-day points to reach their ideal weight.
How it works: WW is a points-based system that assigns various foods and drinks a worth, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you must stay within your day-to-day point allowance.
Weight-loss: Many studies show that the WW program can help you lose weight.
For example, an evaluation of 45 studies found that individuals who followed a WW diet lost 2.6% more weight than people who got standard counseling.
What’s more, individuals who follow WW programs have actually been shown to be more effective at keeping weight loss after numerous years, compared to those who follow other diet plans.
Other benefits: WW enables versatility, making it easy to follow. This allows people with dietary constraints, such as those with food allergies, to comply with the plan.
Drawbacks: While it enables flexibility, WW can be costly depending on the subscription strategy. Also, it’s flexibility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Research studies show that it’s effective for long-term weight-loss and highly flexible.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is designed to assist treat or prevent hypertension, which is scientifically called high blood pressure.
It stresses eating a lot of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight reduction diet plan, lots of people report dropping weight on it.
How it works: The DASH diet plan recommends specific portions of different food groups. The variety of servings you are permitted to consume depends upon your daily calorie consumption.
For example, a typical individual on the DASH diet would eat about 5 servings of veggies, 5 portions of fruit, 7 portions of healthy carbs like entire grains, 2 portions of low-fat dairy products, and 2 portions or less of lean meats per day.
In addition, you’re allowed to consume nuts and seeds 2– 3 times per week.
Weight loss: Research studies show that the DASH diet plan can help you drop weight .
For instance, an analysis of 13 studies found that people on the DASH diet plan lost considerably more weight over 8– 24 weeks than people on a control diet.
Other benefits: The DASH diet plan has actually been shown to decrease blood pressure levels and a number of cardiovascular disease threat factors. Also, it may assist fight frequent depressive signs and lower your danger of breast and colorectal cancer.
Drawbacks: While the DASH diet may aid weight-loss, there is blended proof on salt intake and high blood pressure. In addition, eating insufficient salt has been connected to increased insulin resistance and an increased threat of death in individuals with heart failure.
The DASH diet plan is a low-salt diet that has been revealed to help weight-loss. Research studies have actually also linked it to fringe benefits for your heart and reduced threats of other chronic diseases.
The bottom line. Can You Lose Weight After 50
Many diet plans can assist you lose weight.
A few of the most well-researched diet plans and consuming plans consist of periodic fasting, plant-based diet plans, low-carb diets, low-fat diet plans, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diets have been revealed to be reliable for weight reduction, the diet plan you select need to depend upon your lifestyle and food preferences. This makes sure that you are more likely to stick to it in the long term.