It’s approximated that nearly half of American adults try to reduce weight each year.
One of the best methods to slim down is by altering your diet plan.
Yet, the large number of readily available diet plans might make it tough to get started, as you’re uncertain which one is most suitable, sustainable, and efficient.
Some diet plans aim to curb your appetite to decrease your food consumption, while others recommend restricting your consumption of calories and either carbohydrates or fat.
What’s more, many use health benefits that exceed weight reduction.
Here are the 8 finest diet plan plans to assist you shed weight and improve your overall health.
1. Periodic fasting Can You Still Lose Weight After 50
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Different types exist, consisting of the 16/8 approach, which involves limiting your calorie consumption to 8 hours each day, and the 5:2 method, which restricts your daily calorie intake to 500– 600 calories two times weekly.
How it works: Intermittent fasting limits the time you’re enabled to consume, which is a simple way to reduce your calorie intake. This can result in weight reduction– unless you compensate by consuming excessive food during allowed eating periods.
Weight loss: In a review of research studies, intermittent fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a significantly greater portion than other methods .
The exact same review showed that by doing this of eating may lower waist area by 4– 7%, which is a marker for harmful stomach fat.
Other studies discovered that periodic fasting can increase fat loss while preserving muscle mass, which can enhance metabolism.
Other advantages: Periodic fasting has actually been linked to anti-aging results, increased insulin sensitivity, enhanced brain health, decreased inflammation, and numerous other advantages.
Downsides: In general, intermittent fasting is safe for many healthy grownups.
That stated, those conscious drops in their blood glucose levels, such as some people with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding ladies, must talk with a health expert before starting intermittent fasting.
Periodic fasting cycles in between periods of fasting and consuming. It has been shown to assist weight-loss and is connected to many other health advantages.
2. Plant-based diet plans
Plant-based diets might help you slim down. 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, which is a plant-based diet that allows eating animal products in moderation.
How it works: There are many kinds of vegetarianism, however most involve removing all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet takes it a step even more by restricting all animal items, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined guidelines for the flexitarian diet plan, as it’s a lifestyle change instead of a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but permits protein and animal items in moderation, making it a popular alternative.
Much of the limited food groups are high in calories, so limiting them might help weight reduction.
Weight loss: Research study shows that plant-based diet plans work for weight reduction .
A review of 12 studies consisting of 1,151 participants discovered 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 lost an average of 5.5 pounds (2.5 kg) more than people not consuming a plant-based diet .
Plant-based diet plans likely aid weight reduction due to the fact that they tend to be rich in fiber, which can assist you stay fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diet plans have actually been linked to numerous other advantages, such as a minimized risk of persistent conditions like cardiovascular disease, specific cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Downsides: Though plant-based diet plans are healthy, they can restrict important nutrients that are generally found 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 diets restrict meat and animal items for different reasons. Research studies show that they aid weight loss by decreasing your calorie consumption and provide lots of other advantages.
3. Low-carb diet plans
Low-carb diets are amongst the most popular diet plans for weight loss. Examples consist of the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties lower carbohydrates more considerably than others. For example, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diets limit your carbohydrate consumption in favor of protein and fat.
They’re usually higher in protein than low-fat diets, which is very important, as protein can assist suppress your appetite, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body begins using fats rather than carbs for energy by converting them into ketones. This process is called ketosis.
Weight loss: Many research studies indicate that low-carb diets can assist weight loss and may be more efficient than conventional low-fat diet plans.
For instance, a review of 53 studies including 68,128 participants found that low-carb diets resulted in considerably more weight reduction than low-fat diet plans.
What’s more, low-carb diets appear to be rather reliable at burning damaging belly fat .
Other advantages: Research suggests that low-carb diets may reduce risk aspects for cardiovascular disease, consisting of high cholesterol and high blood pressure levels. They might likewise enhance blood sugar and insulin levels in individuals with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be difficult to follow and trigger indigestion in some individuals.In extremely uncommon situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb consumption, which encourages your body to utilize more fat as fuel. They can assist you drop weight and provide many other benefits.
4. The paleo diet
The paleo diet plan advocates eating the very same foods that your hunter-gatherer forefathers supposedly consumed.
It’s based upon the theory that modern diseases are connected to the Western diet, as proponents think that the human body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet plan supporters consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions enable some dairy products like cheese.
Weight-loss: Numerous research studies have actually revealed that the paleo diet can aid weight loss and lower harmful stubborn belly fat.
For instance, in one 3-week research study, 14 healthy adults following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and decreased their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research study also recommends 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 material.
Other benefits: Following the paleo diet plan may reduce numerous cardiovascular disease risk aspects, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet plan is healthy, it restricts several healthy food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet advocates eating whole foods, similarly to how your ancestors consumed. Research studies reveal that it may assist weight-loss and minimize heart disease threat factors.
5. Low-fat diets
Like low-carb diets, low-fat diet plans have been popular for years.
In general, a low-fat diet plan includes restricting your fat intake to 30% of your day-to-day calories.
Some extremely- and ultra-low-fat diets aim to restrict fat consumption to under 10% of calories.
How it works: Low-fat diet plans restrict fat consumption since fat supplies about twice the variety of calories per gram, compared with the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diets contain less than 10% of calories from fat, with roughly 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limit meat and animal products.
Weight loss: As low-fat diet plans limit calorie consumption, they can aid weight loss.
An analysis of 33 studies including over 73,500 participants found that following a low-fat diet resulted in little but appropriate modifications in weight and waist circumference.
However, while low-fat diets appear to be as effective as low-carb diets for weight reduction in regulated situations, low-carb diets appear to be more efficient everyday.
Ultra-low-fat diets have been revealed to be successful, specifically among people with obesity. For instance, an 8-week research study in 56 individuals found that eating a diet plan consisting of 7– 14% fat led to 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 disease and stroke. They might likewise reduce inflammation and enhance markers of diabetes.
Downsides: Limiting fat excessive can result in health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have been linked to a higher danger of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight-loss and lower risks of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in nations like Italy and Greece used to eat.
Though it was created to lower heart problem danger, many studies suggest that it can also aid weight reduction.
How it works: The Mediterranean diet advocates consuming a lot of fruits, veggies, nuts, seeds, beans, bulbs, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be consumed in moderation. Meanwhile, red meats are limited.
In addition, the Mediterranean diet plan limits refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.
Weight reduction: Though it’s not specifically a weight-loss diet, numerous research studies show that adopting a Mediterranean-style diet plan might assist weight-loss.
For example, an analysis of 19 research studies discovered that individuals who combined the Mediterranean diet with workout or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet plan encourages eating lots of antioxidant-rich foods, which might help fight swelling and oxidative stress by reducing the effects of totally free radicals. It has been linked to decreased threats of cardiovascular disease and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight-loss diet, individuals may not drop weight following it unless they also consume less calories.
The Mediterranean diet plan emphasizes eating a lot of fruits, veggies, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight-loss diet, studies reveal that it can promote weight-loss and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight-loss programs worldwide.
While it does not limit any food groups, individuals on a WW plan should consume within their set day-to-day points to reach their ideal weight.
How it works: WW is a points-based system that designates different foods and beverages a worth, depending upon their calorie, fat, and fiber contents.
To reach your wanted weight, you must stay within your day-to-day point allowance.
Weight loss: Lots of studies show that the WW program can help you drop weight.
For instance, a review of 45 studies found that individuals who followed a WW diet lost 2.6% more weight than individuals who got standard counseling.
What’s more, individuals who follow WW programs have actually been shown to be more successful at maintaining weight loss after numerous years, compared with those who follow other diets.
Other benefits: WW enables flexibility, making it easy to follow. This makes it possible for individuals with dietary restrictions, such as those with food allergies, to stick to the plan.
Disadvantages: While it allows for versatility, WW can be pricey depending upon the subscription strategy. Likewise, 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. Studies reveal that it works for long-lasting weight-loss and highly versatile.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is developed to assist treat or avoid high blood pressure, which is medically referred to as high blood pressure.
It highlights eating a lot of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight reduction diet plan, many people report losing weight on it.
How it works: The DASH diet plan suggests specific portions of various food groups. The variety of servings you are allowed to eat depends upon your day-to-day calorie consumption.
For example, a typical individual on the DASH diet plan would consume about 5 portions of vegetables, 5 portions of fruit, 7 portions of healthy carbohydrates like entire grains, 2 portions of low-fat dairy products, and 2 servings or fewer of lean meats daily.
In addition, you’re enabled to eat nuts and seeds 2– 3 times weekly.
Weight loss: Research studies show that the DASH diet can help you slim down .
For instance, an analysis of 13 studies found that people on the DASH diet plan lost substantially more weight over 8– 24 weeks than individuals on a control diet plan.
Other advantages: The DASH diet plan has actually been revealed to minimize high blood pressure levels and numerous heart problem threat factors. Also, it may help fight reoccurring depressive signs and lower your risk of breast and colorectal cancer.
Downsides: While the DASH diet plan may aid weight reduction, there is blended proof on salt intake and high blood pressure. In addition, consuming too little salt has been linked to increased insulin resistance and an increased risk of death in people with cardiac arrest.
The DASH diet is a low-salt diet plan that has been shown to assist weight reduction. Studies have also connected it to fringe benefits for your heart and reduced risks of other persistent illness.
The bottom line. Can You Still Lose Weight After 50
Numerous diet plans can assist you reduce weight.
Some of the most well-researched diets and consuming strategies consist of periodic fasting, plant-based diets, low-carb diet plans, low-fat diet plans, the paleo diet plan, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet.
While all of the above diets have actually been revealed to be efficient for weight loss, the diet you pick ought to depend upon your way of life and food choices. This makes sure that you are most likely to adhere to it in the long term.