It’s estimated that almost half of American adults attempt to drop weight each year.
Among the best methods to lose weight is by altering your diet.
Yet, the large variety of available diet strategies may make it hard to begin, as you’re not sure which one is most ideal, sustainable, and reliable.
Some diets intend to suppress your hunger to lower your food consumption, while others recommend restricting your intake of calories and either carbohydrates or fat.
What’s more, numerous use health advantages that go beyond weight loss.
Here are the 8 best diet strategies to assist you shed weight and improve your overall health.
1. Periodic fasting Diet After 50 Weight Loss
Periodic fasting is a dietary method that cycles between periods of fasting and eating.
Various kinds exist, including the 16/8 technique, which involves limiting your calorie intake to 8 hours each day, and the 5:2 technique, which restricts your daily calorie intake to 500– 600 calories twice weekly.
How it works: Intermittent fasting restricts the time you’re allowed to eat, which is a basic method to minimize your calorie consumption. This can lead to weight reduction– unless you compensate by eating too much food during allowed consuming periods.
Weight-loss: In a review of studies, intermittent fasting was revealed to trigger 3– 8% weight reduction over 3– 24 weeks, which is a substantially greater portion than other methods .
The very same review revealed that in this manner of consuming may decrease waist circumference by 4– 7%, which is a marker for harmful stubborn belly fat.
Other research studies discovered that intermittent fasting can increase fat burning while maintaining muscle mass, which can improve metabolic process.
Other advantages: Intermittent fasting has been linked to anti-aging results, increased insulin level of sensitivity, enhanced brain health, lowered swelling, and lots of other advantages.
Drawbacks: In general, intermittent fasting is safe for most healthy grownups.
That stated, those sensitive to drops in their blood sugar level levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, ought to speak with a health specialist before beginning intermittent fasting.
Intermittent fasting cycles between periods of fasting and consuming. It has been shown to help weight loss and is connected to many other health advantages.
2. Plant-based diet plans
Plant-based diets may assist you reduce weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and ecological reasons.
Nevertheless, more versatile plant-based diets likewise exist, such as the flexitarian diet, which is a plant-based diet plan that permits consuming animal items in small amounts.
How it works: There are lots of kinds of vegetarianism, but the majority of include getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet plan takes it an action even more by limiting 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 modification instead of a diet plan. It motivates consuming mostly fruits, vegetables, beans, and entire grains but permits protein and animal items in moderation, making it a popular option.
Much of the restricted food groups are high in calories, so restricting them may aid weight-loss.
Weight reduction: Research study reveals that plant-based diet plans are effective for weight reduction .
An evaluation of 12 studies including 1,151 individuals found that people 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 consuming a plant-based diet plan .
Plant-based diet plans most likely help weight reduction because they tend to be rich in fiber, which can help you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been connected to numerous other benefits, such as a minimized danger of persistent conditions like heart problem, certain cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diet plans.
Downsides: Though plant-based diets are healthy, they can limit important nutrients that are usually found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian technique or appropriate supplements can assist account for these nutrients.
Plant-based diets limit meat and animal items for numerous factors. Research studies show that they assist weight loss by decreasing your calorie consumption and use many other advantages.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diet plans for weight loss. Examples consist of the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties decrease carbs more dramatically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared to 30% or less for other types .
How it works: Low-carb diet plans restrict your carb consumption in favor of protein and fat.
They’re typically higher in protein than low-fat diets, which is important, as protein can assist suppress your cravings, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body begins using fats instead of carbohydrates for energy by transforming them into ketones. This process is called ketosis.
Weight loss: Numerous studies indicate that low-carb diets can aid weight reduction and may be more efficient than traditional low-fat diet plans.
For instance, a review of 53 research studies including 68,128 participants found that low-carb diets led to substantially more weight reduction than low-fat diets.
What’s more, low-carb diet plans appear to be rather efficient at burning damaging belly fat .
Other advantages: Research study suggests that low-carb diet plans may lower danger elements for cardiovascular disease, including high cholesterol and blood pressure levels. They may likewise improve blood sugar level and insulin levels in individuals with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be hard to follow and trigger digestive upset in some individuals.In really uncommon scenarios, following a very-low-carb diet might trigger a condition called ketoacidosis, an unsafe metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carb intake, which encourages your body to utilize more fat as fuel. They can assist you slim down and use numerous other benefits.
4. The paleo diet
The paleo diet supporters eating the same foods that your hunter-gatherer forefathers supposedly ate.
It’s based upon the theory that contemporary illness are linked to the Western diet, as proponents think that the body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet plan advocates eating whole foods, fruits, veggies, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less limiting variations allow for some dairy products like cheese.
Weight-loss: Many studies have actually revealed that the paleo diet can aid weight loss and decrease hazardous stomach fat.
For example, in one 3-week study, 14 healthy grownups following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and reduced their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research study also recommends that the paleo diet plan might be more filling than popular diets like the Mediterranean diet and low-fat diet plans. This might be because of its high protein content.
Other advantages: Following the paleo diet might lower several cardiovascular disease danger factors, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it restricts a number of healthy food groups, including beans, whole grains, and dairy.
The paleo diet plan supporters eating entire foods, similarly to how your forefathers ate. Research studies reveal that it may assist weight-loss and decrease cardiovascular disease risk factors.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have been popular for decades.
In general, a low-fat diet includes limiting your fat intake to 30% of your daily calories.
Some extremely- and ultra-low-fat diet plans aim to limit fat usage to under 10% of calories.
How it works: Low-fat diet plans limit fat consumption because fat provides about twice the number of calories per gram, compared with the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diets include fewer than 10% of calories from fat, with approximately 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limitation meat and animal items.
Weight-loss: As low-fat diet plans limit calorie consumption, they can help weight loss.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet led to small however relevant changes in weight and waist area.
However, while low-fat diets seem as effective as low-carb diet plans for weight loss in regulated situations, low-carb diet plans appear to be more effective day to day.
Ultra-low-fat diets have actually been revealed to be successful, specifically among individuals with weight problems. For instance, an 8-week research study in 56 individuals found that consuming a diet plan consisting of 7– 14% fat caused a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diets have been linked to a decreased threat of cardiovascular disease and stroke. They might also minimize swelling and enhance markers of diabetes.
Disadvantages: Limiting fat excessive can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diets have been connected to a greater risk of metabolic syndrome.
Low-fat diets limit your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Research studies have actually linked low-fat diets to weight-loss and lower dangers of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in countries like Italy and Greece utilized to consume.
Though it was designed to lower heart problem danger, various studies indicate that it can likewise aid weight-loss.
How it works: The Mediterranean diet plan advocates consuming a lot of fruits, vegetables, nuts, seeds, vegetables, roots, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in moderation. On the other hand, red meats are limited.
Additionally, the Mediterranean diet restricts refined grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight reduction: Though it’s not particularly a weight loss diet plan, lots of studies show that adopting a Mediterranean-style diet might aid weight-loss.
For instance, an analysis of 19 studies found that people who combined the Mediterranean diet with workout or calorie constraint lost an average of 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet encourages consuming plenty of antioxidant-rich foods, which may help fight inflammation and oxidative stress by reducing the effects of free radicals. It has actually been linked to lowered threats of cardiovascular disease and premature death.
Downsides: As the Mediterranean diet plan is not strictly a weight loss diet, individuals might not drop weight following it unless they likewise consume fewer calories.
The Mediterranean diet plan stresses eating a lot of fruits, vegetables, fish, and healthy oils while restricting refined and highly processed foods. While it’s not a weight-loss diet plan, research studies reveal that it can promote weight reduction and total health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of 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 points to reach their perfect weight.
How it works: WW is a points-based system that designates different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you should stay within your everyday point allowance.
Weight reduction: Lots of studies show that the WW program can help you slim down.
For instance, an evaluation of 45 studies found that individuals who followed a WW diet plan 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 successful at preserving weight reduction after several years, compared with those who follow other diets.
Other advantages: WW enables flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to abide by the plan.
Disadvantages: While it permits flexibility, WW can be expensive depending upon the membership strategy. Likewise, it’s flexibility can be a downfall if dieters pick unhealthy foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Studies reveal that it’s effective for long-lasting weight reduction and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is created to help deal with or prevent hypertension, which is clinically referred to as hypertension.
It highlights consuming lots of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet is not a weight loss diet plan, lots of people report losing weight on it.
How it works: The DASH diet suggests particular servings of different food groups. The number of servings you are enabled to eat depends upon your daily calorie consumption.
For instance, an average individual on the DASH diet would eat about 5 portions of veggies, 5 servings of fruit, 7 servings of healthy carbs like entire grains, 2 servings of low-fat dairy products, and 2 portions or less of lean meats each day.
In addition, you’re enabled to consume nuts and seeds 2– 3 times per week.
Weight loss: Studies reveal that the DASH diet plan can assist you reduce weight .
For instance, an analysis of 13 studies discovered that people on the DASH diet lost substantially more weight over 8– 24 weeks than individuals on a control diet.
Other advantages: The DASH diet has actually been revealed to reduce blood pressure levels and a number of cardiovascular disease risk elements. Likewise, it might assist combat persistent depressive signs and lower your threat of breast and colorectal cancer.
Drawbacks: While the DASH diet plan may aid weight-loss, there is blended proof on salt intake and high blood pressure. In addition, eating too little salt has 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 plan that has actually been revealed to assist weight reduction. Studies have likewise connected it to additional benefits for your heart and decreased threats of other persistent diseases.
The bottom line. Diet After 50 Weight Loss
Numerous diet plans can help you reduce weight.
Some of the most well-researched diets and eating plans include 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 actually been revealed to be reliable for weight loss, the diet you pick ought to depend upon your way of life and food preferences. This guarantees that you are more likely to stick to it in the long term.