It’s approximated that almost half of American adults attempt to lose weight each year.
One of the best ways to drop weight is by changing your diet plan.
Yet, the sheer variety of available diet plans may make it hard to get started, as you’re uncertain which one is most ideal, sustainable, and effective.
Some diet plans aim to curb your cravings to reduce your food intake, while others suggest restricting your intake of calories and either carbohydrates or fat.
What’s more, lots of offer health advantages that exceed weight loss.
Here are the 8 best diet plan strategies to help you shed weight and enhance your total health.
1. Intermittent fasting What Is The Best Way To Lose Weight After 50
Intermittent fasting is a dietary method that cycles between durations of fasting and eating.
Different types exist, including the 16/8 method, which involves restricting your calorie consumption to 8 hours each day, and the 5:2 method, which limits your daily calorie consumption to 500– 600 calories two times each week.
How it works: Periodic fasting restricts the time you’re permitted to eat, which is an easy way to minimize your calorie intake. This can lead to weight-loss– unless you compensate by eating excessive food during permitted eating periods.
Weight reduction: In an evaluation of studies, intermittent fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a significantly greater percentage than other methods .
The exact same review revealed that in this manner of eating might lower waist circumference by 4– 7%, which is a marker for damaging stubborn belly fat.
Other studies found that periodic fasting can increase fat burning while preserving muscle mass, which can enhance metabolic process.
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and numerous other advantages.
Drawbacks: In general, intermittent fasting is safe for a lot of healthy adults.
That said, those conscious drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding women, ought to talk to a health expert before starting periodic fasting.
Intermittent fasting cycles between periods of fasting and consuming. It has been revealed to aid weight-loss and is connected to lots of other health advantages.
2. Plant-based diet plans
Plant-based diets may assist you reduce weight. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and ecological factors.
However, more versatile plant-based diet plans likewise exist, such as the flexitarian diet plan, which is a plant-based diet that allows consuming animal items in moderation.
How it works: There are numerous types of vegetarianism, however many involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet takes it a step even more by restricting all animal items, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut rules for the flexitarian diet plan, as it’s a lifestyle modification rather than a diet plan. It motivates consuming mostly fruits, veggies, beans, and entire grains but allows for protein and animal items in moderation, making it a popular option.
A lot of the limited food groups are high in calories, so restricting them may aid weight loss.
Weight-loss: Research reveals that plant-based diets are effective for weight-loss .
An evaluation of 12 research studies including 1,151 participants discovered that people on a plant-based diet 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 people not consuming a plant-based diet plan .
Plant-based diets most likely help weight-loss due to the fact that 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 diets have actually been connected to numerous other benefits, such as a minimized risk of chronic conditions like heart disease, certain 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 limit important nutrients that are typically discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian technique or proper supplementation can assist represent these nutrients.
Plant-based diet plans restrict meat and animal items for different reasons. Studies show that they assist weight-loss by minimizing your calorie consumption and provide lots of other advantages.
3. Low-carb diets
Low-carb diets are amongst the most popular diet plans for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties reduce carbs more considerably than others. For instance, very-low-carb diets 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 usually higher in protein than low-fat diet plans, which is very important, as protein can help suppress your appetite, raise your metabolic process, and save muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fats instead of carbohydrates for energy by converting them into ketones. This process is called ketosis.
Weight-loss: Many research studies show that low-carb diets can assist weight-loss and might be more reliable than conventional low-fat diet plans.
For example, a review of 53 research studies consisting of 68,128 participants found that low-carb diets resulted in considerably more weight reduction than low-fat diet plans.
What’s more, low-carb diet plans seem quite efficient at burning harmful stomach fat .
Other advantages: Research study recommends that low-carb diet plans might decrease threat 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.
Disadvantages: In many cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be difficult to follow and cause digestive upset in some individuals.In very uncommon scenarios, following a very-low-carb diet might trigger a condition referred to as ketoacidosis, a dangerous metabolic condition that can be fatal if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carbohydrate consumption, which encourages your body to utilize more fat as fuel. They can help you reduce weight and use numerous other benefits.
4. The paleo diet plan
The paleo diet plan advocates consuming the very same foods that your hunter-gatherer ancestors apparently ate.
It’s based on the theory that modern diseases are linked to the Western diet plan, as advocates believe that the human body hasn’t progressed to process legumes, grains, and dairy.
How it works: The paleo diet advocates eating entire foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the intake of processed foods, grains, sugar, and dairy, though some less restrictive variations allow for some dairy products like cheese.
Weight reduction: Numerous studies have shown that the paleo diet can assist weight reduction and reduce hazardous belly fat.
For example, in one 3-week research study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and lowered their waist area– a marker for stubborn belly fat– by approximately 0.6 inches (1.5 cm) .
Research study also suggests that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This may be due to its high protein material.
Other benefits: Following the paleo diet may decrease several heart problem threat factors, 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 nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet supporters consuming entire foods, likewise to how your forefathers consumed. Studies reveal that it may assist weight loss and reduce heart problem danger factors.
5. Low-fat diets
Like low-carb diets, low-fat diets have been popular for years.
In general, a low-fat diet involves limiting your fat intake to 30% of your daily calories.
Some very- and ultra-low-fat diet plans aim to restrict fat consumption to under 10% of calories.
How it works: Low-fat diet plans limit fat consumption since fat offers about twice the number of calories per gram, compared with the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans contain less than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are generally plant-based and limit meat and animal products.
Weight reduction: As low-fat diets restrict calorie intake, they can help weight loss.
An analysis of 33 research studies including over 73,500 participants found that following a low-fat diet resulted in small but appropriate modifications in weight and waist area.
However, while low-fat diets appear to be as reliable as low-carb diet plans for weight-loss in controlled circumstances, low-carb diets seem to be more effective day to day.
Ultra-low-fat diet plans have been revealed to be effective, especially among people with weight problems. For instance, an 8-week study in 56 individuals discovered that consuming a diet consisting of 7– 14% fat resulted in an average weight-loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have been linked to a minimized threat of heart disease and stroke. They may likewise minimize inflammation and improve markers of diabetes.
Drawbacks: Restricting fat too much can result in illness in the long term, as fat plays a crucial function in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have actually been linked to a greater danger of metabolic syndrome.
Low-fat diet plans limit your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have linked low-fat diets to weight-loss and lower threats of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that people in countries like Italy and Greece utilized to consume.
Though it was created to lower cardiovascular disease threat, various research studies indicate that it can also help weight-loss.
How it works: The Mediterranean diet plan 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 products are to be consumed in moderation. On the other hand, red meats are restricted.
In addition, the Mediterranean diet limits improved grains, trans fats, improved oils, processed meats, sugarcoated, and other extremely processed foods.
Weight reduction: Though it’s not specifically a weight loss diet, many studies reveal that embracing a Mediterranean-style diet plan may assist weight reduction.
For example, an analysis of 19 research studies found that individuals who combined the Mediterranean diet plan with workout or calorie limitation lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet motivates consuming lots of antioxidant-rich foods, which might help fight swelling and oxidative stress by reducing the effects of complimentary radicals. It has been linked to minimized risks of cardiovascular disease and sudden death.
Downsides: As the Mediterranean diet is not strictly a weight reduction diet, individuals might not reduce weight following it unless they likewise consume less calories.
The Mediterranean diet stresses consuming plenty of fruits, veggies, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight loss diet plan, studies reveal that it can promote weight-loss and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight loss programs worldwide.
While it doesn’t limit any food groups, people on a WW strategy need to consume within their set day-to-day indicate reach their perfect weight.
How it works: WW is a points-based system that appoints different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you should remain within your day-to-day point allowance.
Weight reduction: Many research studies reveal that the WW program can help you slim down.
For example, a review of 45 research studies found that individuals who followed a WW diet plan lost 2.6% more weight than people who received basic counseling.
What’s more, people who follow WW programs have actually been shown to be more effective at preserving weight-loss after numerous years, compared to those who follow other diets.
Other advantages: WW permits flexibility, making it easy to follow. This allows people with dietary constraints, such as those with food allergic reactions, to abide by the strategy.
Drawbacks: While it enables versatility, WW can be costly depending on the membership plan. Also, it’s flexibility can be a downfall if dieters pick unhealthy foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Studies show that it’s effective for long-term weight reduction and extremely versatile.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is developed to help treat or prevent high blood pressure, which is clinically referred to as hypertension.
It stresses eating a lot 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 reduction diet plan, lots of people report losing weight on it.
How it works: The DASH diet plan recommends particular servings of different food groups. The number of servings you are allowed to consume depends on your day-to-day calorie consumption.
For example, a typical person on the DASH diet would eat about 5 servings of vegetables, 5 portions 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 daily.
In addition, you’re permitted to eat nuts and seeds 2– 3 times per week.
Weight loss: Studies show that the DASH diet can help you lose weight .
For example, an analysis of 13 studies discovered that individuals on the DASH diet lost significantly more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet plan has been revealed to lower blood pressure levels and several heart problem risk elements. Also, it might help fight frequent depressive symptoms and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might aid weight-loss, there is combined evidence on salt consumption and high blood pressure. In addition, eating too little salt has actually been linked to increased insulin resistance and an increased threat of death in individuals with heart failure.
The DASH diet is a low-salt diet that has been shown to aid weight reduction. Research studies have actually also connected it to fringe benefits for your heart and lowered dangers of other chronic illness.
The bottom line. What Is The Best Way To Lose Weight After 50
Lots of diet plans can assist you slim down.
Some of the most well-researched diet plans and eating plans include periodic fasting, plant-based diets, low-carb diet plans, low-fat diets, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.
While all of the above diets have actually been revealed to be reliable for weight loss, the diet you choose need to depend upon your lifestyle and food choices. This makes sure that you are more likely to stick to it in the long term.