It’s estimated that nearly half of American grownups try to lose weight each year.
One of the best methods to lose weight is by altering your diet.
Yet, the large number of readily available diet strategies may make it difficult to get going, as you’re not sure which one is most suitable, sustainable, and efficient.
Some diets intend to curb your appetite to lower your food intake, while others recommend limiting your consumption of calories and either carbs or fat.
What’s more, lots of offer health advantages that surpass weight loss.
Here are the 8 best diet plans to help you shed weight and enhance your overall health.
1. Intermittent fasting Weight Loss After 50
Periodic fasting is a dietary technique that cycles between periods of fasting and eating.
Various forms exist, including the 16/8 method, which includes restricting your calorie intake to 8 hours daily, and the 5:2 technique, which restricts your day-to-day calorie intake to 500– 600 calories two times weekly.
How it works: Periodic fasting limits the time you’re allowed to eat, which is a simple way to lower your calorie intake. This can lead to weight reduction– unless you compensate by eating excessive food throughout permitted consuming periods.
Weight-loss: In a review of research studies, intermittent fasting was shown to cause 3– 8% weight-loss over 3– 24 weeks, which is a considerably higher portion than other techniques .
The very same evaluation revealed that this way of eating may reduce waist circumference by 4– 7%, which is a marker for damaging belly fat.
Other studies found that periodic fasting can increase fat burning while protecting muscle mass, which can enhance metabolic process.
Other advantages: Periodic fasting has been connected to anti-aging results, increased insulin level of sensitivity, improved brain health, lowered inflammation, and many other benefits.
Downsides: In general, periodic fasting is safe for a lot of healthy grownups.
That said, 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 women, must speak to a health specialist prior to starting intermittent fasting.
Periodic fasting cycles between periods of fasting and consuming. It has been shown to aid weight loss and is linked to lots of other health advantages.
2. Plant-based diet plans
Plant-based diet plans may help you reduce weight. Vegetarianism and veganism are the most popular variations, which limit animal items for health, ethical, and environmental reasons.
Nevertheless, more versatile plant-based diet plans also exist, such as the flexitarian diet, which is a plant-based diet that enables eating animal items in small amounts.
How it works: There are many kinds of vegetarianism, however most involve eliminating all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet 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 plan, as it’s a lifestyle modification rather than a diet plan. It motivates consuming mostly fruits, veggies, vegetables, and entire grains however enables protein and animal products in small amounts, making it a popular option.
A lot of the limited food groups are high in calories, so limiting them might aid weight-loss.
Weight loss: Research study shows that plant-based diets are effective for weight-loss .
A review of 12 research studies consisting of 1,151 participants discovered that individuals on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who consisted of animal products .
Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet plan .
Plant-based diet plans likely help weight reduction since they tend to be rich in fiber, which can help you remain fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diet plans have been linked to numerous other advantages, such as a minimized threat of chronic conditions like cardiovascular disease, particular cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can limit crucial nutrients that are normally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or proper supplementation can assist represent these nutrients.
Plant-based diet plans limit meat and animal products for various factors. Research studies show that they assist weight reduction by reducing your calorie consumption and use lots of other advantages.
3. Low-carb diets
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties reduce carbs more considerably than others. For instance, very-low-carb diets like the keto diet plan restrict this macronutrient to under 10% of total calories, compared to 30% or less for other types .
How it works: Low-carb diet plans limit your carb consumption in favor of protein and fat.
They’re normally greater in protein than low-fat diet plans, which is necessary, as protein can assist curb your cravings, raise your metabolism, and conserve muscle mass.
In very-low-carb diet plans like keto, your body starts using fatty acids rather than carbs for energy by transforming them into ketones. This procedure is called ketosis.
Weight loss: Lots of research studies indicate that low-carb diet plans can help weight loss and might be more efficient than standard low-fat diets.
For example, a review of 53 studies including 68,128 participants discovered that low-carb diets led to substantially more weight-loss than low-fat diet plans.
What’s more, low-carb diets appear to be quite effective at burning hazardous stubborn belly fat .
Other advantages: Research study recommends that low-carb diets may reduce risk factors for heart disease, consisting of high cholesterol and blood pressure levels. They might also improve blood glucose and insulin levels in people with type 2 diabetes.
Disadvantages: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be challenging to follow and trigger indigestion in some individuals.In very rare situations, following a very-low-carb diet may trigger a condition known as ketoacidosis, a harmful metabolic condition that can be fatal if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carb intake, which motivates your body to utilize more fat as fuel. They can help you slim down and offer lots of other advantages.
4. The paleo diet
The paleo diet plan supporters eating the exact same foods that your hunter-gatherer ancestors allegedly ate.
It’s based upon the theory that modern diseases are connected to the Western diet, as supporters think that the body hasn’t evolved to process beans, grains, and dairy.
How it works: The paleo diet plan supporters consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the intake of processed foods, grains, sugar, and dairy, though some less limiting variations permit some dairy items like cheese.
Weight-loss: Numerous research studies have revealed that the paleo diet plan can aid weight reduction and minimize harmful belly fat.
For instance, in one 3-week study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and minimized their waist circumference– a marker for stubborn belly fat– by an average of 0.6 inches (1.5 cm) .
Research study likewise recommends that the paleo diet plan may be more filling than popular diet plans like the Mediterranean diet and low-fat diet plans. This might be because of its high protein material.
Other advantages: Following the paleo diet plan may lower several cardiovascular disease threat aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet is healthy, it limits numerous nutritious food groups, consisting of beans, whole grains, and dairy.
The paleo diet supporters eating whole foods, similarly to how your forefathers ate. Studies reveal that it might aid weight-loss and decrease cardiovascular disease danger factors.
5. Low-fat diet plans
Like low-carb diets, low-fat diet plans have been popular for decades.
In general, a low-fat diet involves limiting your fat consumption to 30% of your everyday calories.
Some really- and ultra-low-fat diet plans aim to limit fat consumption to under 10% of calories.
How it works: Low-fat diet plans restrict fat consumption because fat supplies about twice the number of calories per gram, compared with the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans consist of less than 10% of calories from fat, with around 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diets are generally plant-based and limitation meat and animal products.
Weight reduction: As low-fat diet plans limit calorie intake, they can help weight reduction.
An analysis of 33 research studies including over 73,500 participants discovered that following a low-fat diet plan caused small however pertinent modifications in weight and waist circumference.
However, while low-fat diets appear to be as effective as low-carb diets for weight loss in regulated situations, low-carb diets appear to be more effective daily.
Ultra-low-fat diets have actually been revealed to be successful, particularly among individuals with obesity. For example, an 8-week study in 56 participants found that consuming a diet making up 7– 14% fat caused an average weight loss of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diets have been connected to a reduced risk of heart problem and stroke. They may likewise lower inflammation and enhance markers of diabetes.
Downsides: Restricting fat excessive can lead to health issue in the long term, as fat plays an essential function in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have actually been connected to a greater threat of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Research studies have linked low-fat diets to weight-loss and lower threats of heart problem and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece used to eat.
Though it was developed to lower heart disease threat, numerous studies show that it can also help weight loss.
How it works: The Mediterranean diet advocates eating lots of fruits, veggies, nuts, seeds, beans, bulbs, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be consumed in small amounts. On the other hand, red meats are restricted.
Furthermore, the Mediterranean diet plan limits refined grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other extremely processed foods.
Weight loss: Though it’s not specifically a weight-loss diet, lots of research studies show that adopting a Mediterranean-style diet may help weight loss.
For example, an analysis of 19 research studies discovered that individuals who combined the Mediterranean diet with exercise or calorie constraint 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 may help combat swelling and oxidative tension by reducing the effects of free radicals. It has been linked to reduced threats of heart problem and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight loss diet plan, individuals may not lose weight following it unless they also take in less calories.
The Mediterranean diet plan stresses consuming plenty of fruits, vegetables, fish, and healthy oils while limiting refined and highly processed foods. While it’s not a weight loss diet plan, research studies show that it can promote weight loss and overall health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is among the most popular weight loss programs worldwide.
While it doesn’t limit any food groups, individuals on a WW plan need to eat within their set everyday points to reach their perfect weight.
How it works: WW is a points-based system that appoints different foods and drinks a worth, depending upon their calorie, fat, and fiber contents.
To reach your wanted weight, you should remain within your daily point allowance.
Weight reduction: Lots of research studies reveal that the WW program can assist you slim down.
For instance, an evaluation of 45 studies discovered that individuals who followed a WW diet plan lost 2.6% more weight than people who got standard therapy.
What’s more, individuals who follow WW programs have actually been shown to be more effective at maintaining weight reduction after numerous years, compared to those who follow other diets.
Other advantages: WW permits flexibility, making it simple to follow. This makes it possible for people with dietary limitations, such as those with food allergic reactions, to comply with the strategy.
Downsides: While it permits versatility, WW can be costly depending on the subscription strategy. Also, it’s flexibility can be a failure if dieters select unhealthy foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Research studies reveal that it works for long-lasting weight-loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is designed to help deal with or prevent hypertension, which is clinically called hypertension.
It highlights consuming plenty of fruits, veggies, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet plan is not a weight loss diet, lots of people report dropping weight on it.
How it works: The DASH diet recommends particular servings of different food groups. The variety of servings you are permitted to eat depends upon your everyday calorie consumption.
For instance, a typical person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbohydrates like whole grains, 2 portions of low-fat dairy products, and 2 portions or fewer of lean meats each day.
In addition, you’re permitted to consume nuts and seeds 2– 3 times weekly.
Weight-loss: Research studies reveal that the DASH diet plan can assist you slim down .
For example, an analysis of 13 studies found that individuals on the DASH diet plan lost substantially more weight over 8– 24 weeks than people on a control diet.
Other benefits: The DASH diet plan has actually been shown to lower blood pressure levels and numerous heart disease threat aspects. Likewise, it might assist fight recurrent depressive signs and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may assist weight reduction, there is blended proof on salt consumption and high blood pressure. In addition, consuming insufficient salt has been linked to increased insulin resistance and an increased risk of death in individuals with heart failure.
The DASH diet is a low-salt diet plan that has actually been revealed to assist weight-loss. Studies have also linked it to additional benefits for your heart and decreased dangers of other persistent diseases.
The bottom line. Weight Loss After 50
Many diet plans can assist you lose weight.
Some of the most well-researched diets and consuming strategies include periodic fasting, plant-based diet plans, low-carb diet plans, low-fat diet plans, the paleo diet, the Mediterranean diet, 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 need to depend on your lifestyle and food choices. This guarantees that you are more likely to stick to it in the long term.