It’s approximated that almost half of American adults attempt to slim down each year.
Among the very best ways to lose weight is by altering your diet.
Yet, the large number of readily available diet plan strategies might make it hard to get started, as you’re unsure which one is most appropriate, sustainable, and reliable.
Some diets aim to suppress your cravings to lower your food intake, while others recommend restricting your consumption of calories and either carbohydrates or fat.
What’s more, numerous provide health benefits that go beyond weight-loss.
Here are the 8 finest diet plans to help you shed weight and improve your general health.
1. Periodic fasting Lose Weight Over 50 And Beyond
Periodic fasting is a dietary technique that cycles between periods of fasting and eating.
Different types exist, including the 16/8 approach, which involves restricting your calorie intake to 8 hours each day, and the 5:2 technique, which limits your everyday calorie consumption to 500– 600 calories twice weekly.
How it works: Intermittent fasting limits the time you’re permitted to consume, which is an easy method to reduce your calorie consumption. This can result in weight reduction– unless you compensate by eating too much food throughout allowed eating periods.
Weight reduction: In a review of research studies, intermittent fasting was revealed to cause 3– 8% weight-loss over 3– 24 weeks, which is a substantially higher percentage than other methods .
The very same review showed that in this manner of consuming might decrease waist area by 4– 7%, which is a marker for damaging stomach fat.
Other studies discovered that periodic fasting can increase fat loss while protecting muscle mass, which can improve metabolic process.
Other benefits: Periodic fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced swelling, and many other advantages.
Disadvantages: In general, intermittent fasting is safe for a lot of healthy grownups.
That said, those conscious drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, need to speak with a health specialist prior to starting intermittent fasting.
Periodic fasting cycles between periods of fasting and consuming. It has been revealed to assist weight-loss and is connected to lots of other health advantages.
2. Plant-based diet plans
Plant-based diets may help you reduce weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental factors.
However, more versatile plant-based diets also exist, such as the flexitarian diet plan, which is a plant-based diet plan that allows consuming animal items in moderation.
How it works: There are numerous types of vegetarianism, however a lot of involve eliminating all meat, poultry, and fish. Some vegetarians might also prevent eggs and dairy.
The vegan diet takes it a step even more by limiting all animal products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined rules for the flexitarian diet, as it’s a lifestyle change rather than a diet. It encourages eating primarily fruits, veggies, vegetables, and whole grains but permits protein and animal products 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-loss: Research reveals that plant-based diets are effective for weight reduction .
A review of 12 research studies including 1,151 individuals found that individuals on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who included animal products .
Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than people not eating a plant-based diet plan .
Plant-based diets most likely help weight loss since they tend to be rich in fiber, which can assist you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have actually been linked to numerous other benefits, such as a minimized danger of chronic conditions like heart disease, specific cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diets.
Drawbacks: Though plant-based diet plans are healthy, they can limit important nutrients that are normally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or appropriate supplements can help account for these nutrients.
Plant-based diet plans limit meat and animal products for various reasons. Research studies show that they help weight-loss by minimizing your calorie consumption and use lots of other advantages.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diets for weight-loss. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties reduce carbs more considerably than others. For example, very-low-carb diet plans like the keto diet plan limit this macronutrient to under 10% of total calories, compared to 30% or less for other types .
How it works: Low-carb diets limit your carbohydrate intake in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is essential, as protein can assist suppress your hunger, raise your metabolism, and conserve muscle mass.
In very-low-carb diets like keto, your body starts using fatty acids instead of 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 standard low-fat diet plans.
For example, a review of 53 research studies including 68,128 individuals discovered that low-carb diet plans resulted in considerably more weight reduction than low-fat diet plans.
What’s more, low-carb diets seem quite reliable at burning hazardous stubborn belly fat .
Other advantages: Research study recommends that low-carb diets may lower danger aspects for heart problem, consisting of high cholesterol and blood pressure levels. They may likewise enhance blood sugar level and insulin levels in individuals with type 2 diabetes.
Downsides: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be challenging to follow and cause indigestion in some individuals.In extremely uncommon situations, following a very-low-carb diet plan might trigger a condition referred to as ketoacidosis, an unsafe metabolic condition that can be deadly if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb consumption, which motivates your body to use more fat as fuel. They can help you reduce weight and use many other advantages.
4. The paleo diet
The paleo diet plan advocates eating the very same foods that your hunter-gatherer ancestors supposedly consumed.
It’s based on the theory that contemporary diseases are connected to the Western diet plan, as proponents think that the human body hasn’t evolved to process beans, grains, and dairy.
How it works: The paleo diet advocates consuming entire foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy items like cheese.
Weight reduction: Various research studies have shown that the paleo diet can help weight reduction and reduce damaging tummy fat.
For instance, in one 3-week research study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and lowered their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research study also suggests that the paleo diet plan may be more filling than popular diets like the Mediterranean diet and low-fat diet plans. This might be due to its high protein content.
Other advantages: Following the paleo diet may lower several heart disease threat factors, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet is healthy, it limits a number of nutritious food groups, including beans, entire grains, and dairy.
The paleo diet advocates eating whole foods, likewise to how your forefathers consumed. Studies show that it might assist weight-loss and minimize cardiovascular disease danger factors.
5. Low-fat diets
Like low-carb diets, low-fat diets have actually been popular for years.
In general, a low-fat diet plan involves restricting your fat consumption to 30% of your day-to-day calories.
Some really- and ultra-low-fat diet plans intend to limit fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat consumption because fat supplies about two times the number of calories per gram, compared to the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans consist of less than 10% of calories from fat, with approximately 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are primarily plant-based and limit meat and animal products.
Weight-loss: As low-fat diet plans limit calorie consumption, they can assist weight reduction.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet caused little but pertinent changes in weight and waist circumference.
However, while low-fat diets appear to be as reliable as low-carb diet plans for weight-loss in regulated circumstances, low-carb diets seem to be more reliable everyday.
Ultra-low-fat diets have been shown to be successful, particularly amongst people with obesity. For instance, an 8-week research study in 56 individuals discovered that eating a diet comprising 7– 14% fat led to a typical weight-loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been connected to a minimized threat of heart problem and stroke. They may also lower inflammation and improve markers of diabetes.
Disadvantages: Limiting fat excessive can lead to illness in the long term, as fat plays a key function in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diets have actually been connected to a higher risk 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 connected low-fat diets to weight-loss and lower dangers of cardiovascular disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based on foods that people in nations like Italy and Greece used to eat.
Though it was created to lower heart problem risk, many research studies suggest that it can likewise assist weight loss.
How it works: The Mediterranean diet plan supporters eating lots of fruits, veggies, nuts, seeds, legumes, tubers, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in small amounts. On the other hand, red meats are restricted.
Furthermore, the Mediterranean diet restricts refined grains, trans fats, fine-tuned oils, processed meats, added sugar, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight-loss diet plan, lots of studies show that adopting a Mediterranean-style diet may help weight-loss.
For example, an analysis of 19 research studies discovered that individuals who integrated the Mediterranean diet with workout or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet plan encourages eating plenty of antioxidant-rich foods, which may assist combat swelling and oxidative stress by reducing the effects of complimentary radicals. It has been linked to minimized risks of cardiovascular disease and premature death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight-loss diet, individuals may not lose weight following it unless they likewise take in less calories.
The Mediterranean diet stresses eating lots of fruits, vegetables, fish, and healthy oils while limiting improved and highly processed foods. While it’s not a weight-loss diet plan, studies show that it can promote weight reduction and overall 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, individuals on a WW plan need to eat within their set day-to-day indicate reach their ideal weight.
How it works: WW is a points-based system that designates different foods and beverages a value, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you should stay within your daily point allowance.
Weight-loss: Numerous studies show 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 lost 2.6% more weight than individuals who received standard counseling.
What’s more, people who follow WW programs have been revealed to be more effective at preserving weight loss after several years, compared to those who follow other diets.
Other advantages: WW allows flexibility, making it easy to follow. This enables individuals with dietary restrictions, such as those with food allergies, to comply with the plan.
Disadvantages: While it allows for flexibility, WW can be pricey depending on the subscription plan. Likewise, it’s versatility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight-loss program that utilizes a points-based system. Studies reveal that it’s effective for long-term weight reduction and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating strategy that is created to help treat or avoid hypertension, which is medically known as hypertension.
It highlights consuming lots 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-loss diet plan, many individuals report slimming down on it.
How it works: The DASH diet advises specific portions of different food groups. The number of servings you are enabled to eat depends on your day-to-day calorie intake.
For example, an average individual on the DASH diet would eat about 5 portions of vegetables, 5 portions of fruit, 7 servings of healthy carbohydrates like whole grains, 2 servings of low-fat dairy items, and 2 portions or less of lean meats daily.
In addition, you’re permitted to eat nuts and seeds 2– 3 times each week.
Weight-loss: Research studies reveal that the DASH diet plan can assist you drop weight .
For example, an analysis of 13 research studies found that individuals on the DASH diet lost considerably more weight over 8– 24 weeks than people on a control diet.
Other advantages: The DASH diet plan has actually been shown to reduce high blood pressure levels and several heart disease risk aspects. Also, it might assist combat reoccurring depressive symptoms and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might aid weight-loss, there is mixed evidence on salt consumption and blood pressure. In addition, eating too little salt has been connected to increased insulin resistance and an increased risk of death in people with heart failure.
The DASH diet is a low-salt diet plan that has been revealed to aid weight loss. Studies have likewise linked it to additional benefits for your heart and reduced threats of other persistent illness.
The bottom line. Lose Weight Over 50 And Beyond
Lots of diets can help you slim down.
Some of the most well-researched diet plans and consuming strategies consist of periodic fasting, plant-based diet plans, low-carb diet plans, low-fat diet plans, the paleo diet plan, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet.
While all of the above diets have actually been shown to be efficient for weight loss, the diet plan you select must depend on your lifestyle and food choices. This makes sure that you are more likely to adhere to it in the long term.