It’s estimated that nearly half of American adults try to lose weight each year.
Among the very best methods to slim down is by altering your diet.
Yet, the large variety of available diet plan plans might make it difficult to begin, as you’re unsure which one is most appropriate, sustainable, and effective.
Some diet plans intend to curb your cravings to minimize your food intake, while others suggest limiting your intake of calories and either carbohydrates or fat.
What’s more, lots of offer health advantages that go beyond weight loss.
Here are the 8 best diet plans to help you shed weight and improve your overall health.
1. Intermittent fasting Losing Weight After 50 Is Difficult
Periodic fasting is a dietary technique that cycles in between periods of fasting and eating.
Various types exist, including the 16/8 technique, which involves limiting your calorie consumption to 8 hours per day, and the 5:2 technique, which restricts your everyday calorie consumption to 500– 600 calories two times each week.
How it works: Intermittent fasting limits the time you’re enabled to consume, which is a basic way to decrease your calorie intake. This can lead to weight loss– unless you compensate by eating too much food throughout allowed consuming durations.
Weight-loss: In a review of studies, periodic fasting was revealed to trigger 3– 8% weight loss over 3– 24 weeks, which is a considerably higher percentage than other techniques .
The exact same evaluation showed that in this manner of consuming might reduce waist circumference by 4– 7%, which is a marker for damaging tummy fat.
Other studies found that intermittent fasting can increase fat loss while protecting muscle mass, which can enhance metabolism.
Other benefits: Intermittent fasting has been connected to anti-aging effects, increased insulin sensitivity, enhanced brain health, minimized inflammation, and numerous other benefits.
Drawbacks: In general, periodic fasting is safe for many healthy grownups.
That stated, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, need to speak to a health professional before starting intermittent fasting.
Periodic fasting cycles in between durations of fasting and consuming. It has been shown to assist weight-loss and is linked to numerous other health benefits.
2. Plant-based diets
Plant-based diets might assist you lose weight. Vegetarianism and veganism are the most popular variations, which restrict animal items for health, ethical, and environmental factors.
However, more versatile plant-based diets also exist, such as the flexitarian diet plan, which is a plant-based diet plan that permits consuming animal products in moderation.
How it works: There are numerous types of vegetarianism, but most involve getting rid of all meat, poultry, and fish. Some vegetarians may likewise prevent eggs and dairy.
The vegan diet plan takes it a step further by restricting all animal items, in addition to animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise guidelines for the flexitarian diet, as it’s a lifestyle change rather than a diet plan. It encourages consuming primarily fruits, veggies, legumes, and whole grains but allows for protein and animal items in small amounts, making it a popular option.
A number of the restricted food groups are high in calories, so restricting them might help weight-loss.
Weight reduction: Research reveals that plant-based diets are effective for weight reduction .
An evaluation of 12 studies including 1,151 participants found that people on a plant-based diet lost approximately 4.4 pounds (2 kg) more than those who included animal items .
Plus, those following a vegan diet plan lost an average of 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet .
Plant-based diet plans likely help weight-loss since they tend to be rich in fiber, which can assist you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been linked to numerous other benefits, such as a reduced danger of chronic conditions like heart problem, particular 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 found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or correct supplements can help represent these nutrients.
Plant-based diets restrict meat and animal products for numerous factors. Research studies show that they help weight-loss by decreasing your calorie consumption and offer numerous other advantages.
3. Low-carb diets
Low-carb diet plans are amongst the most popular diets for weight loss. Examples include the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some ranges reduce carbohydrates 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 restrict your carb intake in favor of protein and fat.
They’re usually higher in protein than low-fat diets, which is essential, as protein can help suppress your hunger, raise your metabolic process, and conserve muscle mass.
In very-low-carb diets like keto, your body begins utilizing fats rather than carbs for energy by transforming them into ketones. This process is called ketosis.
Weight-loss: Numerous studies show that low-carb diets can help weight-loss and might be more efficient than standard low-fat diet plans.
For instance, a review of 53 research studies consisting of 68,128 participants discovered that low-carb diets resulted in significantly more weight reduction than low-fat diets.
What’s more, low-carb diet plans seem quite effective at burning damaging stubborn belly fat .
Other advantages: Research suggests that low-carb diets might minimize threat elements for heart disease, consisting of high cholesterol and blood pressure levels. They might also enhance blood glucose and insulin levels in people with type 2 diabetes.
Downsides: In many cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be tough to follow and trigger digestive upset in some individuals.In extremely rare situations, following a very-low-carb diet plan may trigger a condition called ketoacidosis, a harmful metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carb consumption, which encourages your body to use more fat as fuel. They can help you reduce weight and offer many other advantages.
4. The paleo diet
The paleo diet advocates consuming the exact same foods that your hunter-gatherer forefathers allegedly ate.
It’s based upon the theory that contemporary illness are linked to the Western diet plan, as advocates believe that the human body hasn’t evolved to process legumes, grains, and dairy.
How it works: The paleo diet supporters consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less limiting variations allow for some dairy products like cheese.
Weight loss: Numerous studies have shown that the paleo diet plan can help weight-loss and decrease harmful belly fat.
For instance, in one 3-week research study, 14 healthy grownups following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and reduced their waist area– a marker for tummy fat– by approximately 0.6 inches (1.5 cm) .
Research likewise suggests that the paleo diet plan might be more filling than popular diets like the Mediterranean diet and low-fat diets. This might be due to its high protein content.
Other benefits: Following the paleo diet might minimize several heart disease risk elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet is healthy, it limits several nutritious food groups, consisting of vegetables, whole grains, and dairy.
The paleo diet plan advocates consuming entire foods, likewise to how your forefathers ate. Studies reveal that it may help weight-loss and decrease heart problem danger aspects.
5. Low-fat diets
Like low-carb diet plans, low-fat diet plans have actually been popular for years.
In general, a low-fat diet involves limiting your fat intake to 30% of your day-to-day calories.
Some really- and ultra-low-fat diet plans intend to restrict fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat consumption due to the fact that fat supplies about two times the number of calories per gram, compared to the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans consist of fewer than 10% of calories from fat, with around 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limitation meat and animal products.
Weight-loss: As low-fat diets restrict calorie consumption, they can aid weight loss.
An analysis of 33 studies consisting of over 73,500 participants discovered that following a low-fat diet resulted in little but appropriate changes in weight and waist area.
However, while low-fat diets seem as efficient as low-carb diet plans for weight loss in regulated circumstances, low-carb diet plans seem to be more reliable everyday.
Ultra-low-fat diet plans have been shown to be effective, specifically amongst people with weight problems. For instance, an 8-week research study in 56 participants found that eating a diet comprising 7– 14% fat resulted in a typical weight-loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been connected to a minimized danger of heart problem and stroke. They might also decrease swelling and improve markers of diabetes.
Drawbacks: Limiting fat excessive can cause illness in the long term, as fat plays an essential role in hormonal agent production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have actually been linked to a higher threat of metabolic syndrome.
Low-fat diets limit your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Studies have linked low-fat diets to weight-loss and lower risks of heart problem and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based on foods that people in countries like Italy and Greece used to consume.
Though it was created to lower cardiovascular disease danger, numerous research studies suggest that it can also help weight reduction.
How it works: The Mediterranean diet advocates eating a lot of fruits, veggies, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. Meanwhile, red meats are restricted.
In addition, the Mediterranean diet limits improved grains, trans fats, fine-tuned oils, processed meats, added sugar, and other extremely processed foods.
Weight loss: Though it’s not particularly a weight reduction diet plan, many research studies reveal that adopting a Mediterranean-style diet might help weight loss.
For instance, an analysis of 19 research studies found that people 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 benefits: The Mediterranean diet motivates consuming a lot of antioxidant-rich foods, which might help combat inflammation and oxidative tension by neutralizing free radicals. It has been linked to lowered risks of heart disease and premature death.
Disadvantages: As the Mediterranean diet is not strictly a weight loss diet plan, individuals may not drop weight following it unless they also take in less calories.
The Mediterranean diet emphasizes consuming plenty of fruits, veggies, fish, and healthy oils while restricting fine-tuned and highly processed foods. While it’s not a weight reduction diet plan, studies reveal that it can promote weight-loss and total 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 eat within their set day-to-day points to reach their perfect weight.
How it works: WW is a points-based system that appoints various foods and beverages a worth, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you should stay within your day-to-day point allowance.
Weight reduction: Many studies reveal that the WW program can assist you reduce weight.
For instance, a review of 45 research studies discovered that people who followed a WW diet plan lost 2.6% more weight than individuals who received basic therapy.
What’s more, people who follow WW programs have actually been shown to be more effective at preserving weight-loss after a number of years, compared with those who follow other diets.
Other advantages: WW enables versatility, making it simple to follow. This enables individuals with dietary restrictions, such as those with food allergic reactions, to follow the strategy.
Downsides: While it enables flexibility, WW can be pricey depending on the subscription strategy. Also, it’s versatility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight loss program that utilizes a points-based system. Research studies reveal that it’s effective for long-lasting weight-loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is created to assist deal with or prevent hypertension, which is clinically known as hypertension.
It highlights consuming plenty of fruits, veggies, entire 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 people report dropping weight on it.
How it works: The DASH diet plan advises particular portions of various food groups. The variety of portions you are permitted to eat depends on your everyday calorie consumption.
For example, a typical person on the DASH diet would consume about 5 servings of veggies, 5 servings of fruit, 7 servings of healthy carbohydrates like whole grains, 2 portions of low-fat dairy items, and 2 servings or fewer of lean meats daily.
In addition, you’re permitted to consume nuts and seeds 2– 3 times weekly.
Weight loss: Research studies show that the DASH diet plan can help you reduce weight .
For instance, an analysis of 13 research studies discovered that people on the DASH diet lost considerably more weight over 8– 24 weeks than people on a control diet.
Other advantages: The DASH diet plan has been revealed to minimize blood pressure levels and numerous cardiovascular disease danger elements. Also, it may assist combat frequent depressive symptoms and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet might assist weight reduction, there is combined evidence on salt consumption and high blood pressure. In addition, eating insufficient salt has actually been linked to increased insulin resistance and an increased threat of death in people with cardiac arrest.
The DASH diet is a low-salt diet plan that has been revealed to help weight-loss. Studies have likewise connected it to additional benefits for your heart and lowered threats of other chronic illness.
The bottom line. Losing Weight After 50 Is Difficult
Many diets can assist you slim down.
A few of the most well-researched diets and consuming strategies include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, 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 reliable for weight loss, the diet plan you select must depend on your way of life and food choices. This makes sure that you are most likely to stick to it in the long term.