It’s approximated that almost half of American adults attempt to reduce weight each year.
Among the very best methods to slim down is by changing your diet.
Yet, the large number of readily available diet plan strategies might make it difficult to get started, as you’re not sure which one is most appropriate, sustainable, and reliable.
Some diet plans intend to curb your hunger to lower your food consumption, while others suggest limiting your intake of calories and either carbohydrates or fat.
What’s more, many provide health benefits that exceed weight loss.
Here are the 8 best diet plan strategies to assist you shed weight and improve your total health.
1. Periodic fasting Losing Weight After 50 Without Trying
Intermittent fasting is a dietary strategy that cycles between durations of fasting and eating.
Various types exist, including the 16/8 approach, which includes limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your day-to-day calorie intake to 500– 600 calories two times weekly.
How it works: Intermittent fasting limits the time you’re enabled to eat, which is a simple way to lower your calorie intake. This can lead to weight-loss– unless you compensate by eating excessive food during enabled consuming durations.
Weight reduction: In a review of research studies, periodic fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a substantially greater percentage than other approaches .
The exact same evaluation showed that by doing this of consuming might decrease waist circumference by 4– 7%, which is a marker for damaging stomach fat.
Other research studies discovered that intermittent fasting can increase fat loss while protecting muscle mass, which can improve metabolism.
Other benefits: Periodic fasting has actually been linked to anti-aging effects, increased insulin level of sensitivity, improved brain health, minimized swelling, and numerous other advantages.
Drawbacks: In general, intermittent fasting is safe for most healthy grownups.
That stated, those conscious drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding women, need to speak with a health expert before starting periodic fasting.
Periodic fasting cycles between periods of fasting and eating. It has actually been shown to aid weight-loss and is connected to many other health advantages.
2. Plant-based diets
Plant-based diet plans might help you drop weight. Vegetarianism and veganism are the most popular variations, which limit animal items for health, ethical, and environmental factors.
Nevertheless, more flexible plant-based diet plans likewise exist, such as the flexitarian diet, which is a plant-based diet plan that enables consuming animal items in moderation.
How it works: There are numerous kinds of vegetarianism, however the majority of include getting rid of all meat, poultry, and fish. Some vegetarians might also prevent eggs and dairy.
The vegan diet plan takes it an action further by limiting all animal items, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no specific guidelines for the flexitarian diet, as it’s a lifestyle modification instead of a diet plan. It encourages consuming mainly fruits, veggies, beans, and whole grains however permits protein and animal products in small amounts, making it a popular alternative.
A number of the limited food groups are high in calories, so restricting them might help weight loss.
Weight-loss: Research reveals that plant-based diet plans are effective for weight-loss .
A review of 12 studies consisting of 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal items .
Plus, those following a vegan diet plan lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .
Plant-based diet plans likely aid weight reduction since they tend to be rich in fiber, which can assist you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have actually been connected to many other advantages, such as a decreased danger of chronic conditions like heart disease, certain cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.
Downsides: Though plant-based diets are healthy, they can limit crucial nutrients that are typically discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or proper supplements can help account for these nutrients.
Plant-based diets restrict meat and animal products for numerous reasons. Studies reveal that they help weight-loss by minimizing your calorie intake and use lots of other advantages.
3. Low-carb diets
Low-carb diet plans are among the most popular diet plans for weight-loss. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some ranges lower carbs more dramatically than others. For example, very-low-carb diet plans like the keto diet plan limit this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diet plans restrict your carbohydrate intake in favor of protein and fat.
They’re usually greater in protein than low-fat diets, which is important, as protein can assist curb your appetite, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body starts using fatty acids instead of carbs for energy by transforming them into ketones. This procedure is called ketosis.
Weight-loss: Many research studies suggest that low-carb diets can help weight loss and might be more effective than traditional low-fat diets.
For example, an evaluation of 53 studies including 68,128 individuals discovered that low-carb diets resulted in considerably more weight reduction than low-fat diets.
What’s more, low-carb diet plans appear to be rather effective at burning hazardous stubborn belly fat .
Other advantages: Research study suggests that low-carb diets may minimize danger aspects for heart problem, consisting of high cholesterol and high blood pressure levels. They might likewise improve blood sugar and insulin levels in individuals with type 2 diabetes.
Drawbacks: In many cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and trigger digestive upset in some individuals.In really uncommon circumstances, following a very-low-carb diet plan may cause a condition called ketoacidosis, an unsafe metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carb intake, which motivates your body to use more fat as fuel. They can assist you slim down and offer lots of other advantages.
4. The paleo diet
The paleo diet plan supporters consuming the same foods that your hunter-gatherer forefathers supposedly consumed.
It’s based on the theory that contemporary diseases are connected to the Western diet, as advocates believe that the human body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet supporters eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the intake of processed foods, grains, sugar, and dairy, though some less restrictive versions enable some dairy items like cheese.
Weight-loss: Various studies have shown that the paleo diet can help weight loss and decrease harmful stubborn belly fat.
For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and lowered their waist circumference– a marker for belly fat– by approximately 0.6 inches (1.5 cm) .
Research also suggests that the paleo diet plan might 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 benefits: Following the paleo diet plan may minimize numerous heart problem risk aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet plan is healthy, it restricts several nutritious food groups, consisting of legumes, whole grains, and dairy.
The paleo diet plan advocates consuming entire foods, likewise to how your ancestors consumed. Research studies reveal that it may aid weight loss and decrease cardiovascular disease risk factors.
5. Low-fat diets
Like low-carb diets, low-fat diets have actually been popular for decades.
In general, a low-fat diet involves restricting your fat consumption to 30% of your everyday calories.
Some really- and ultra-low-fat diet plans intend to limit fat consumption to under 10% of calories.
How it works: Low-fat diets restrict fat intake due to the fact that fat supplies about two times the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diet plans contain less than 10% of calories from fat, with approximately 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are primarily plant-based and limit meat and animal products.
Weight reduction: As low-fat diets limit calorie consumption, they can aid weight-loss.
An analysis of 33 studies consisting of over 73,500 individuals discovered that following a low-fat diet caused small however appropriate modifications in weight and waist circumference.
However, while low-fat diets appear to be as effective as low-carb diet plans for weight loss in regulated circumstances, low-carb diet plans appear to be more reliable day to day.
Ultra-low-fat diets have been revealed to be successful, especially amongst individuals with weight problems. For example, an 8-week research study in 56 participants found that consuming a diet comprising 7– 14% fat caused an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been linked to a reduced risk of heart problem and stroke. They may also lower swelling and improve markers of diabetes.
Disadvantages: Limiting fat excessive can cause health issue in the long term, as fat plays an essential role in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have been linked to a higher threat of metabolic syndrome.
Low-fat diet plans limit your consumption of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight loss and lower dangers of heart disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based upon foods that individuals in countries like Italy and Greece utilized to eat.
Though it was developed to lower cardiovascular disease risk, various research studies indicate that it can also assist weight reduction.
How it works: The Mediterranean diet advocates eating lots of fruits, veggies, nuts, seeds, legumes, bulbs, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in moderation. Meanwhile, red meats are limited.
In addition, the Mediterranean diet limits refined grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other highly processed foods.
Weight loss: Though it’s not specifically a weight reduction diet, many research studies reveal that embracing a Mediterranean-style diet plan may aid weight loss.
For example, an analysis of 19 research studies discovered that people who integrated the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet motivates eating plenty of antioxidant-rich foods, which may assist fight inflammation and oxidative stress by reducing the effects of free radicals. It has been connected to reduced dangers of heart disease and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight loss diet, individuals may not lose weight following it unless they also take in less calories.
The Mediterranean diet plan stresses eating lots of fruits, veggies, fish, and healthy oils while restricting refined and highly processed foods. While it’s not a weight-loss diet, research studies show that it can promote weight-loss and total health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among 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 daily points to reach their ideal weight.
How it works: WW is a points-based system that designates various foods and drinks a value, depending upon their calorie, fat, and fiber contents.
To reach your desired weight, you need to remain within your everyday point allowance.
Weight reduction: Lots of studies reveal that the WW program can assist you lose weight.
For instance, an evaluation of 45 studies found that individuals who followed a WW diet plan lost 2.6% more weight than individuals who got standard therapy.
What’s more, people who follow WW programs have actually been shown to be more successful at preserving weight-loss after numerous years, compared to those who follow other diets.
Other advantages: WW allows flexibility, making it simple to follow. This enables people with dietary restrictions, such as those with food allergies, to follow the plan.
Downsides: While it allows for flexibility, WW can be expensive depending upon the subscription strategy. Likewise, it’s versatility can be a downfall if dieters select junk foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Studies show that it’s effective for long-term weight reduction 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 help deal with or avoid high blood pressure, which is scientifically known as hypertension.
It stresses eating lots of fruits, vegetables, 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, many individuals report reducing weight on it.
How it works: The DASH diet advises particular portions of different food groups. The variety of servings you are allowed to eat depends on your daily calorie consumption.
For example, a typical individual on the DASH diet would consume about 5 portions of vegetables, 5 portions of fruit, 7 servings of healthy carbs like entire grains, 2 servings of low-fat dairy items, and 2 servings or less of lean meats per day.
In addition, you’re enabled to consume nuts and seeds 2– 3 times weekly.
Weight loss: Studies show that the DASH diet plan can assist you drop weight .
For example, an analysis of 13 studies discovered that individuals on the DASH diet lost substantially more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet has actually been shown to decrease high blood pressure levels and a number of heart problem risk factors. Likewise, it may help fight frequent depressive signs and lower your risk of breast and colorectal cancer.
Drawbacks: While the DASH diet may aid weight reduction, there is blended proof on salt consumption and high blood pressure. In addition, eating insufficient salt has actually been connected to increased insulin resistance and an increased danger of death in people with heart failure.
The DASH diet plan is a low-salt diet plan that has been shown to aid weight loss. Research studies have actually also linked it to additional benefits for your heart and minimized threats of other persistent illness.
The bottom line. Losing Weight After 50 Without Trying
Numerous diets can help you drop weight.
A few of the most well-researched diet plans and eating 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.
While all of the above diets have been revealed to be reliable for weight loss, the diet plan you pick need to depend upon your way of life and food preferences. This ensures that you are more likely to stay with it in the long term.