It’s estimated that nearly half of American grownups try to reduce weight each year.
One of the best ways to lose weight is by changing your diet.
Yet, the large number of available diet plans may make it difficult to get started, as you’re not sure which one is most appropriate, sustainable, and efficient.
Some diet plans intend to curb your appetite to decrease your food consumption, while others suggest restricting your intake of calories and either carbohydrates or fat.
What’s more, numerous use health benefits that go beyond weight reduction.
Here are the 8 best diet plan plans to help you shed weight and improve your overall health.
1. Periodic fasting Can You Lose Weight After Age 50
Intermittent fasting is a dietary technique that cycles between durations of fasting and consuming.
Numerous forms exist, including the 16/8 technique, which includes limiting your calorie intake to 8 hours each day, and the 5:2 method, which limits your daily calorie consumption to 500– 600 calories twice each week.
How it works: Periodic fasting limits the time you’re allowed to consume, which is a simple method to minimize your calorie consumption. This can result in weight-loss– unless you compensate by eating excessive food during permitted consuming durations.
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 methods .
The same review revealed that this way of consuming may lower waist circumference by 4– 7%, which is a marker for hazardous tummy fat.
Other studies discovered that periodic fasting can increase fat burning while maintaining muscle mass, which can improve metabolism.
Other benefits: Periodic fasting has actually been linked to anti-aging effects, increased insulin sensitivity, enhanced brain health, lowered swelling, and many other advantages.
Downsides: In general, periodic fasting is safe for most healthy grownups.
That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, need to talk to a health professional prior to beginning periodic fasting.
Periodic fasting cycles in between periods of fasting and eating. It has been revealed to help weight reduction and is linked to lots of other health advantages.
2. Plant-based diets
Plant-based diet plans might help you lose weight. Vegetarianism and veganism are the most popular variations, which limit animal items for health, ethical, and ecological factors.
Nevertheless, more flexible plant-based diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables consuming animal products in small amounts.
How it works: There are numerous types of vegetarianism, but many include removing all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet plan takes it a step further by restricting all animal products, in addition to animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined guidelines for the flexitarian diet plan, as it’s a way of life change rather than a diet plan. It encourages consuming primarily fruits, veggies, legumes, and entire grains however enables protein and animal products in moderation, making it a popular alternative.
A lot of the restricted food groups are high in calories, so restricting them may assist weight loss.
Weight-loss: Research study reveals that plant-based diets are effective for weight-loss .
An evaluation of 12 studies consisting of 1,151 participants found that individuals 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 plan lost approximately 5.5 pounds (2.5 kg) more than people 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 stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have actually been connected to lots of other advantages, such as a decreased threat of persistent conditions like heart problem, certain cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diets.
Disadvantages: Though plant-based diet plans are healthy, they can restrict essential nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian technique or correct supplements can help account for these nutrients.
Plant-based diet plans restrict meat and animal products for different reasons. Research studies reveal that they assist weight-loss by lowering your calorie intake and offer many other benefits.
3. Low-carb diets
Low-carb diets are amongst the most popular diet plans for weight reduction. Examples include the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties lower carbohydrates 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 carb 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 metabolism, and conserve muscle mass.
In very-low-carb diet plans like keto, your body begins using fatty acids instead of carbohydrates for energy by transforming them into ketones. This procedure is called ketosis.
Weight reduction: Lots of research studies indicate that low-carb diet plans can aid weight-loss and may be more reliable than conventional low-fat diets.
For instance, a review of 53 research studies consisting of 68,128 individuals found that low-carb diets led to considerably more weight reduction than low-fat diet plans.
What’s more, low-carb diets appear to be rather efficient at burning hazardous stubborn belly fat .
Other benefits: Research recommends that low-carb diets might minimize danger elements for heart problem, consisting of high cholesterol and blood pressure levels. They may also improve blood sugar level and insulin levels in people with type 2 diabetes.
Drawbacks: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be tough to follow and trigger digestive upset in some individuals.In very unusual scenarios, following a very-low-carb diet might cause a condition referred to as ketoacidosis, a hazardous metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carbohydrate intake, which encourages your body to utilize more fat as fuel. They can assist you slim down and offer many other benefits.
4. The paleo diet
The paleo diet advocates consuming the very same foods that your hunter-gatherer ancestors presumably consumed.
It’s based on the theory that modern-day illness are linked to the Western diet plan, as supporters believe that the body hasn’t developed 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 intake of processed foods, grains, sugar, and dairy, though some less restrictive variations permit some dairy products like cheese.
Weight loss: Numerous studies have shown that the paleo diet can help weight-loss and minimize hazardous belly fat.
For example, in one 3-week study, 14 healthy grownups following a paleo diet lost an average of 5.1 pounds (2.3 kg) and minimized their waist area– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .
Research likewise recommends that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet and low-fat diet plans. This might be due to its high protein content.
Other benefits: Following the paleo diet might reduce a number of cardiovascular disease risk elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet plan is healthy, it limits several nutritious food groups, including vegetables, entire grains, and dairy.
The paleo diet advocates consuming whole foods, similarly to how your ancestors consumed. Research studies reveal that it might assist weight-loss and decrease heart problem threat aspects.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have been popular for years.
In general, a low-fat diet involves limiting your fat intake to 30% of your everyday calories.
Some extremely- and ultra-low-fat diet plans intend to limit fat usage to under 10% of calories.
How it works: Low-fat diet plans restrict fat intake due to the fact that fat supplies about twice the variety of calories per gram, compared to the other 2 macronutrients– protein and carbs.
Ultra-low-fat diets contain fewer 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 limitation meat and animal items.
Weight-loss: As low-fat diet plans restrict calorie intake, they can aid weight reduction.
An analysis of 33 research studies consisting of over 73,500 individuals discovered that following a low-fat diet plan led to little however appropriate modifications in weight and waist circumference.
Nevertheless, while low-fat diet plans appear to be as reliable as low-carb diet plans for weight-loss in regulated situations, low-carb diets appear to be more efficient day to day.
Ultra-low-fat diets have actually been shown to be effective, especially among individuals with obesity. For example, an 8-week study in 56 individuals discovered that eating a diet plan consisting of 7– 14% fat led to an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have actually been connected to a reduced risk of cardiovascular disease and stroke. They may likewise minimize inflammation and enhance markers of diabetes.
Drawbacks: Restricting fat too much can cause health problems 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 actually been connected to a greater risk of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbohydrates. Research studies have linked low-fat diet plans to weight loss and lower dangers of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in nations like Italy and Greece utilized to consume.
Though it was created to lower cardiovascular disease threat, many studies suggest that it can also assist weight loss.
How it works: The Mediterranean diet plan supporters eating a lot of fruits, veggies, nuts, seeds, vegetables, bulbs, 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 restricted.
Furthermore, the Mediterranean diet plan limits improved grains, trans fats, improved oils, processed meats, added sugar, and other highly processed foods.
Weight reduction: Though it’s not particularly a weight reduction diet plan, lots of research studies reveal that adopting a Mediterranean-style diet may help weight-loss.
For example, an analysis of 19 research studies found that people who integrated the Mediterranean diet with workout 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 might assist combat swelling and oxidative tension by neutralizing free radicals. It has been linked to reduced risks of heart problem and premature death.
Downsides: As the Mediterranean diet is not strictly a weight loss diet, people might not lose weight following it unless they also take in fewer calories.
The Mediterranean diet emphasizes eating a lot of fruits, vegetables, fish, and healthy oils while limiting refined 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 one of the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, people on a WW plan should eat within their set daily points to reach their ideal weight.
How it works: WW is a points-based system that designates various foods and beverages a worth, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you need to remain within your everyday point allowance.
Weight loss: Lots of studies reveal that the WW program can assist you slim down.
For example, a review of 45 studies found that people who followed a WW diet plan lost 2.6% more weight than people who received standard counseling.
What’s more, people who follow WW programs have actually been revealed to be more effective at keeping weight reduction after numerous years, compared with those who follow other diet plans.
Other advantages: WW enables versatility, making it easy to follow. This enables people with dietary limitations, such as those with food allergies, to follow the plan.
Downsides: While it allows for versatility, WW can be pricey depending upon the membership strategy. Likewise, it’s versatility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight loss program that uses a points-based system. Research studies reveal that it works for long-term weight-loss and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating plan that is designed to assist treat or avoid hypertension, which is scientifically known as hypertension.
It emphasizes consuming plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight loss diet plan, lots of people report slimming down on it.
How it works: The DASH diet suggests specific portions of different food groups. The number of servings you are enabled to eat depends upon your day-to-day calorie intake.
For instance, a typical person on the DASH diet would consume about 5 portions of vegetables, 5 portions of fruit, 7 portions of healthy carbs like entire grains, 2 servings of low-fat dairy items, and 2 servings or fewer 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 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.
Other benefits: The DASH diet plan has actually been shown to reduce blood pressure levels and several cardiovascular disease risk factors. Likewise, it might help combat reoccurring depressive signs and lower your threat of breast and colorectal cancer.
Downsides: While the DASH diet plan may aid weight loss, there is mixed evidence on salt intake and high blood pressure. In addition, consuming too little salt has been connected 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 actually been shown to assist weight-loss. Studies have actually likewise connected it to additional benefits for your heart and reduced threats of other chronic diseases.
The bottom line. Can You Lose Weight After Age 50
Numerous diets can help you drop weight.
A few of the most well-researched diet plans and eating strategies include periodic fasting, plant-based diets, low-carb diet plans, low-fat diet plans, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have been shown to be effective for weight-loss, the diet plan you pick should depend on your way of life and food choices. This makes sure that you are most likely to adhere to it in the long term.