It’s estimated that almost half of American grownups attempt to reduce weight each year.
Among the best ways to lose weight is by altering your diet.
Yet, the large variety of readily available diet plan strategies may make it tough to start, as you’re uncertain which one is most ideal, sustainable, and effective.
Some diet plans aim to curb your appetite to minimize your food intake, while others suggest restricting your intake of calories and either carbohydrates or fat.
What’s more, lots of use health benefits that surpass weight reduction.
Here are the 8 best diet plans to help you shed weight and improve your general health.
1. Periodic fasting Lose Belly Weight After 50
Periodic fasting is a dietary method that cycles between durations of fasting and eating.
Various types exist, including the 16/8 technique, which involves restricting your calorie intake to 8 hours each day, and the 5:2 approach, which limits your daily calorie consumption to 500– 600 calories two times per week.
How it works: Periodic fasting restricts the time you’re allowed to consume, which is a basic method to decrease your calorie consumption. This can cause weight loss– unless you compensate by eating too much food throughout permitted eating durations.
Weight-loss: In a review of studies, intermittent fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a significantly higher percentage than other techniques .
The very same review revealed that this way of eating may minimize waist circumference by 4– 7%, which is a marker for harmful stomach fat.
Other research studies discovered that periodic fasting can increase fat loss while protecting muscle mass, which can improve metabolic process.
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin level of sensitivity, improved brain health, reduced swelling, and numerous other benefits.
Disadvantages: In general, periodic fasting is safe for many healthy adults.
That stated, those sensitive to drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating condition, as well as pregnant or breastfeeding females, ought to speak to a health specialist prior to beginning intermittent fasting.
Intermittent fasting cycles in between periods of fasting and eating. It has been shown to assist weight-loss and is connected to lots of other health benefits.
2. Plant-based diets
Plant-based diet plans may assist you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.
Nevertheless, more versatile plant-based diets also exist, such as the flexitarian diet plan, which is a plant-based diet plan that allows eating animal items in moderation.
How it works: There are numerous types of vegetarianism, but most include removing all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet takes it an action further by limiting all animal products, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut guidelines for the flexitarian diet plan, as it’s a way of life modification rather than a diet plan. It encourages consuming primarily fruits, veggies, legumes, and whole grains but enables protein and animal products in moderation, making it a popular option.
Many of the restricted food groups are high in calories, so restricting them might help weight-loss.
Weight reduction: Research study shows that plant-based diet plans work for weight reduction .
An evaluation of 12 studies including 1,151 individuals discovered that people on a plant-based diet plan lost an average of 4.4 pounds (2 kg) more than those who consisted of animal products .
Plus, those following a vegan diet plan lost approximately 5.5 pounds (2.5 kg) more than people not consuming a plant-based diet plan .
Plant-based diets most likely aid weight loss 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 actually been linked to numerous other advantages, such as a minimized danger of chronic conditions like heart disease, specific cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Disadvantages: Though plant-based diet plans are healthy, they can restrict important nutrients that are typically discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or appropriate supplements can assist represent these nutrients.
Plant-based diets limit meat and animal items for numerous factors. Research studies reveal that they assist weight reduction by decreasing your calorie consumption and offer numerous other advantages.
3. Low-carb diets
Low-carb diets are amongst the most popular diets for weight loss. Examples consist of the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some varieties decrease carbs more dramatically than others. For example, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diets limit your carbohydrate consumption in favor of protein and fat.
They’re typically greater in protein than low-fat diets, which is necessary, as protein can help suppress your hunger, raise your metabolism, and save muscle mass.
In very-low-carb diets like keto, your body begins utilizing fatty acids rather than carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight loss: Numerous studies indicate that low-carb diet plans can help weight reduction and may be more effective than traditional low-fat diets.
For example, a review of 53 studies including 68,128 participants discovered that low-carb diets resulted in substantially more weight reduction than low-fat diets.
What’s more, low-carb diets appear to be quite reliable at burning harmful stomach fat .
Other advantages: Research study recommends that low-carb diets may decrease risk factors for heart problem, including high cholesterol and blood pressure levels. They may likewise enhance blood glucose and insulin levels in individuals with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be hard to follow and trigger indigestion in some individuals.In really uncommon scenarios, following a very-low-carb diet plan may trigger a condition called ketoacidosis, an unsafe metabolic condition that can be deadly if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carbohydrate consumption, which motivates your body to use more fat as fuel. They can assist you slim down and provide lots of other advantages.
4. The paleo diet plan
The paleo diet plan advocates consuming the exact same foods that your hunter-gatherer ancestors supposedly ate.
It’s based upon the theory that contemporary diseases are connected to the Western diet, as advocates think that the human body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet plan advocates consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less limiting versions enable some dairy products like cheese.
Weight loss: Many studies have shown that the paleo diet can aid weight-loss and reduce damaging stomach fat.
For example, in one 3-week research study, 14 healthy grownups following a paleo diet lost an average of 5.1 pounds (2.3 kg) and minimized their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research likewise suggests that the paleo diet plan may be more filling than popular diets like the Mediterranean diet plan and low-fat diet plans. This may be due to its high protein content.
Other advantages: Following the paleo diet plan might minimize numerous heart disease threat aspects, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet plan is healthy, it restricts several nutritious food groups, consisting of beans, whole grains, and dairy.
The paleo diet plan advocates consuming entire foods, likewise to how your forefathers ate. Studies show that it might help weight loss and minimize heart disease 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 includes limiting your fat intake to 30% of your everyday calories.
Some really- and ultra-low-fat diets aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat consumption because fat provides about twice the number of calories per gram, compared to the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diets contain less than 10% of calories from fat, with approximately 80% of calories originating from carbs and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limitation meat and animal products.
Weight reduction: As low-fat diets restrict calorie consumption, 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 circumference.
However, while low-fat diets appear to be as reliable as low-carb diets for weight loss in regulated scenarios, low-carb diet plans appear to be more efficient day to day.
Ultra-low-fat diet plans have been shown to be effective, specifically amongst people with obesity. For instance, an 8-week research study in 56 individuals discovered that consuming a diet plan making up 7– 14% fat resulted in an average weight-loss of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have been connected to a lowered risk of cardiovascular disease and stroke. They may also minimize swelling and improve markers of diabetes.
Downsides: Restricting fat too much can result in 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 been linked to a higher threat of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbs. Studies have connected low-fat diet plans to weight loss and lower threats of heart disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece utilized to consume.
Though it was designed to lower heart disease danger, many research studies show that it can also aid weight-loss.
How it works: The Mediterranean diet plan supporters consuming plenty of fruits, vegetables, nuts, seeds, beans, bulbs, entire 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.
Additionally, the Mediterranean diet plan restricts improved grains, trans fats, refined oils, processed meats, sugarcoated, and other extremely processed foods.
Weight loss: Though it’s not particularly a weight reduction diet, lots of research studies reveal that adopting a Mediterranean-style diet may aid weight-loss.
For example, an analysis of 19 studies found that individuals who integrated the Mediterranean diet plan with exercise or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet plan.
Other benefits: The Mediterranean diet motivates consuming plenty of antioxidant-rich foods, which may assist fight swelling and oxidative stress by neutralizing complimentary radicals. It has actually been connected to lowered threats of heart disease and premature death.
Downsides: As the Mediterranean diet plan is not strictly a weight-loss diet, individuals might not slim down following it unless they also take in fewer calories.
The Mediterranean diet emphasizes consuming a lot of fruits, veggies, fish, and healthy oils while limiting improved and highly processed foods. While it’s not a weight reduction diet plan, research studies show that it can promote weight-loss and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of the most popular weight reduction programs worldwide.
While it doesn’t restrict any food groups, people on a WW strategy need to consume within their set day-to-day indicate reach their ideal weight.
How it works: WW is a points-based system that appoints various foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you should remain within your everyday point allowance.
Weight reduction: Lots of research studies reveal that the WW program can help you lose weight.
For example, an evaluation of 45 studies discovered that people who followed a WW diet plan lost 2.6% more weight than people who got basic therapy.
What’s more, people who follow WW programs have been revealed to be more effective at preserving weight-loss after several years, compared with those who follow other diet plans.
Other benefits: WW enables versatility, making it simple to follow. This makes it possible for people with dietary limitations, such as those with food allergies, to comply with the strategy.
Downsides: While it permits versatility, WW can be pricey depending on the subscription plan. Likewise, it’s versatility can be a failure if dieters pick unhealthy foods.
WW, or Weight Watchers, is a weight loss program that uses a points-based system. Studies show that it works for long-term weight loss and highly versatile.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is designed to help treat or prevent high blood pressure, which is medically known as hypertension.
It stresses eating a lot of fruits, vegetables, 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, many individuals report reducing weight on it.
How it works: The DASH diet plan advises specific portions of various food groups. The variety of servings you are allowed to eat depends upon your everyday calorie intake.
For example, an average individual on the DASH diet plan would eat about 5 portions of vegetables, 5 portions of fruit, 7 servings of healthy carbohydrates like entire grains, 2 servings of low-fat dairy products, and 2 portions or fewer of lean meats daily.
In addition, you’re enabled to consume nuts and seeds 2– 3 times per week.
Weight loss: Research studies reveal that the DASH diet can help you reduce weight .
For instance, an analysis of 13 research studies discovered that people 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 revealed to lower high blood pressure levels and a number of cardiovascular disease threat aspects. Likewise, it might assist fight persistent depressive symptoms and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet may assist weight loss, there is mixed proof on salt intake and high blood pressure. In addition, consuming insufficient salt has actually been connected to increased insulin resistance and an increased risk of death in individuals with cardiac arrest.
The DASH diet is a low-salt diet that has been shown to assist weight loss. Studies have likewise connected it to additional benefits for your heart and reduced threats of other chronic illness.
The bottom line. Lose Belly Weight After 50
Lots of diets can help you lose weight.
Some of the most well-researched diets and consuming plans include intermittent fasting, plant-based diet plans, low-carb diets, low-fat diet plans, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have been shown to be effective for weight-loss, the diet you pick need to depend upon your way of life and food preferences. This guarantees that you are more likely to stay with it in the long term.