It’s approximated that almost half of American adults attempt to reduce weight each year.
Among the very best methods to reduce weight is by changing your diet plan.
Yet, the sheer variety of available diet plan plans might make it tough to get started, as you’re unsure which one is most suitable, sustainable, and reliable.
Some diets intend to suppress your appetite to decrease your food intake, while others recommend limiting your intake of calories and either carbs or fat.
What’s more, many provide health advantages that surpass weight reduction.
Here are the 8 best diet plan plans to help you shed weight and enhance your overall health.
1. Intermittent fasting 100 Pound Weight Loss After 50
Intermittent fasting is a dietary technique that cycles in between durations of fasting and eating.
Various forms exist, consisting of the 16/8 technique, which includes limiting your calorie consumption to 8 hours daily, and the 5:2 approach, which limits your everyday calorie intake to 500– 600 calories twice each week.
How it works: Intermittent fasting restricts the time you’re enabled to eat, which is an easy way to decrease your calorie consumption. This can result in weight loss– unless you compensate by consuming excessive food during allowed consuming periods.
Weight loss: In an evaluation of studies, intermittent fasting was revealed to trigger 3– 8% weight reduction over 3– 24 weeks, which is a considerably higher portion than other methods .
The same review revealed that by doing this of eating might lower waist circumference by 4– 7%, which is a marker for harmful tummy fat.
Other studies discovered that periodic fasting can increase fat burning while maintaining muscle mass, which can enhance metabolic process.
Other advantages: Intermittent fasting has been connected to anti-aging results, increased insulin level of sensitivity, improved brain health, reduced swelling, and numerous other advantages.
Disadvantages: In general, periodic fasting is safe for the majority of healthy adults.
That stated, those conscious drops in their blood sugar level levels, such as some individuals with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding women, must speak to a health professional before starting intermittent fasting.
Intermittent fasting cycles in between periods of fasting and eating. It has actually been shown to help weight reduction and is connected to numerous other health benefits.
2. Plant-based diet plans
Plant-based diets might 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 diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet that enables eating animal products in small amounts.
How it works: There are numerous kinds of vegetarianism, however many involve getting rid of all meat, poultry, and fish. Some vegetarians may also avoid eggs and dairy.
The vegan diet plan takes it a step further by limiting all animal items, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise guidelines for the flexitarian diet plan, as it’s a way of life modification rather than a diet. It motivates eating primarily fruits, veggies, vegetables, and whole grains however enables protein and animal items in moderation, making it a popular alternative.
A lot of the restricted food groups are high in calories, so restricting them might assist weight loss.
Weight-loss: Research shows that plant-based diet plans are effective for weight reduction .
A review of 12 studies consisting of 1,151 participants discovered that individuals 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 plan lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet .
Plant-based diets likely help weight-loss since 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 connected to many other benefits, such as a minimized threat of chronic conditions like cardiovascular disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can restrict essential nutrients that are typically discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian method or correct supplementation can help account for these nutrients.
Plant-based diet plans restrict meat and animal products for numerous reasons. Research studies reveal that they assist weight loss by decreasing your calorie intake and use many other advantages.
3. Low-carb diet plans
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 ranges reduce carbs more drastically than others. For example, very-low-carb diet plans like the keto diet plan limit this macronutrient to under 10% of overall 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 normally higher in protein than low-fat diet plans, which is very important, as protein can assist suppress your hunger, raise your metabolic process, and conserve muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fats rather than carbs for energy by converting them into ketones. This process is called ketosis.
Weight reduction: Many research studies show that low-carb diets can aid weight loss and may be more efficient than traditional low-fat diet plans.
For example, a review of 53 research studies including 68,128 individuals discovered that low-carb diets led to considerably more weight-loss than low-fat diets.
What’s more, low-carb diets appear to be quite efficient at burning harmful belly fat .
Other advantages: Research study recommends that low-carb diets may decrease danger aspects for heart problem, including high cholesterol and blood pressure levels. They may also enhance blood sugar and insulin levels in people with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be tough to follow and cause indigestion in some people.In really rare situations, following a very-low-carb diet plan might trigger a condition called ketoacidosis, a harmful metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carb consumption, which encourages your body to use more fat as fuel. They can assist you lose weight and offer lots of other benefits.
4. The paleo diet plan
The paleo diet supporters consuming the exact same foods that your hunter-gatherer ancestors supposedly consumed.
It’s based upon the theory that modern-day diseases are connected to the Western diet plan, as supporters think that the body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet plan supporters eating entire foods, fruits, veggies, lean meats, nuts, and seeds. It limits the intake of processed foods, grains, sugar, and dairy, though some less limiting versions permit some dairy products like cheese.
Weight loss: Many studies have revealed that the paleo diet can aid weight reduction and decrease hazardous stomach fat.
For instance, in one 3-week study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference– a marker for tummy fat– by approximately 0.6 inches (1.5 cm) .
Research also suggests that the paleo diet might be more filling than popular diets like the Mediterranean diet and low-fat diet plans. This might be due to its high protein content.
Other advantages: Following the paleo diet plan may decrease numerous 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 restricts a number of healthy food groups, including legumes, entire grains, and dairy.
The paleo diet supporters consuming whole foods, likewise to how your ancestors ate. Research studies reveal that it might assist weight loss and lower heart disease danger aspects.
5. Low-fat diet plans
Like low-carb diets, low-fat diet plans have been popular for decades.
In general, a low-fat diet involves limiting your fat intake to 30% of your daily calories.
Some really- and ultra-low-fat diet plans aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diets limit fat intake because fat provides about twice the variety of calories per gram, compared with the other two macronutrients– protein and carbs.
Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diets are mainly plant-based and limit meat and animal items.
Weight loss: As low-fat diets restrict calorie intake, they can help weight reduction.
An analysis of 33 studies consisting of over 73,500 participants discovered that following a low-fat diet caused little but relevant modifications in weight and waist circumference.
Nevertheless, while low-fat diets appear to be as effective as low-carb diet plans for weight reduction in regulated scenarios, low-carb diet plans appear to be more efficient daily.
Ultra-low-fat diets have been shown to be successful, particularly among individuals with weight problems. For instance, an 8-week research study in 56 individuals found that eating a diet making up 7– 14% fat resulted in a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have actually been connected to a minimized risk of heart problem and stroke. They might also decrease swelling and improve markers of diabetes.
Downsides: Restricting fat too much can result in health problems in the long term, as fat plays a crucial function in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have been connected to a higher threat of metabolic syndrome.
Low-fat diets restrict your consumption of fat, as this macronutrient is higher in calories than protein and carbs. Studies have actually linked low-fat diet plans to weight reduction and lower dangers of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based on foods that individuals in countries like Italy and Greece used to consume.
Though it was designed to lower heart disease threat, various studies indicate that it can likewise assist weight loss.
How it works: The Mediterranean diet supporters consuming plenty of fruits, vegetables, nuts, seeds, legumes, bulbs, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in small amounts. Meanwhile, red meats are restricted.
In addition, the Mediterranean diet restricts improved grains, trans fats, refined oils, processed meats, added sugar, and other extremely processed foods.
Weight loss: Though it’s not particularly a weight reduction diet plan, numerous research studies show that embracing a Mediterranean-style diet might aid weight reduction.
For instance, an analysis of 19 research studies found that people who integrated the Mediterranean diet with exercise 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 plan encourages consuming a lot of antioxidant-rich foods, which might assist combat inflammation and oxidative stress by neutralizing complimentary radicals. It has actually been connected to decreased risks of heart problem and sudden death.
Disadvantages: As the Mediterranean diet is not strictly a weight reduction diet, people might not slim down following it unless they likewise consume less calories.
The Mediterranean diet plan highlights consuming lots of fruits, vegetables, fish, and healthy oils while limiting improved and extremely processed foods. While it’s not a weight reduction diet, studies show that it can promote weight loss and general health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight reduction programs worldwide.
While it does not restrict any food groups, people on a WW strategy should eat within their set day-to-day indicate reach their perfect weight.
How it works: WW is a points-based system that designates various foods and beverages a value, depending upon their calorie, fat, and fiber contents.
To reach your wanted weight, you should remain within your daily point allowance.
Weight-loss: Lots of studies show that the WW program can assist you reduce weight.
For instance, an evaluation of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who got standard counseling.
What’s more, people who follow WW programs have actually been revealed to be more successful at maintaining weight-loss after several years, compared with those who follow other diet plans.
Other benefits: WW permits flexibility, making it easy to follow. This enables people with dietary limitations, such as those with food allergic reactions, to adhere to the plan.
Drawbacks: While it allows for flexibility, WW can be costly depending on the membership strategy. Also, it’s versatility can be a failure if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight loss 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 High Blood Pressure, or DASH diet plan, is an eating strategy that is designed to assist treat or prevent hypertension, which is scientifically known as hypertension.
It emphasizes consuming lots of fruits, veggies, entire 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 advises particular portions of various food groups. The variety of servings you are enabled to consume depends on your day-to-day calorie intake.
For instance, an average person on the DASH diet would consume about 5 portions of vegetables, 5 portions of fruit, 7 servings of healthy carbs like whole grains, 2 portions of low-fat dairy items, and 2 portions or fewer of lean meats daily.
In addition, you’re enabled to consume nuts and seeds 2– 3 times each week.
Weight-loss: Studies show that the DASH diet can help you drop weight .
For instance, an analysis of 13 studies found that individuals on the DASH diet lost substantially more weight over 8– 24 weeks than people on a control diet.
Other advantages: The DASH diet plan has been revealed to reduce blood pressure levels and numerous cardiovascular disease danger factors. Also, it may assist fight reoccurring depressive signs and lower your threat of breast and colorectal cancer.
Drawbacks: While the DASH diet plan may assist weight reduction, there is mixed proof on salt consumption and high blood pressure. In addition, eating too little salt has actually been connected to increased insulin resistance and an increased threat of death in people with cardiac arrest.
The DASH diet is a low-salt diet that has been revealed to aid weight reduction. Research studies have also connected it to additional benefits for your heart and reduced dangers of other persistent diseases.
The bottom line. 100 Pound Weight Loss After 50
Lots of diet plans can help you lose weight.
Some of the most well-researched diet plans and eating strategies include periodic fasting, plant-based diet plans, low-carb diets, low-fat diets, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have actually been revealed to be efficient for weight reduction, the diet you choose should depend on your way of life and food preferences. This ensures that you are most likely to stay with it in the long term.