It’s estimated that nearly half of American grownups attempt to slim down each year.
One of the very best ways to lose weight is by changing your diet plan.
Yet, the large variety of available diet strategies may make it hard to get started, as you’re not sure which one is most suitable, sustainable, and efficient.
Some diet plans aim to curb your hunger to reduce your food consumption, while others recommend limiting your intake of calories and either carbohydrates or fat.
What’s more, lots of use health advantages that exceed weight-loss.
Here are the 8 best diet plans to assist you shed weight and enhance your total health.
1. Periodic fasting Lose Weight Over 50 Best Diets
Periodic fasting is a dietary technique that cycles between durations of fasting and eating.
Numerous kinds exist, including the 16/8 method, which involves restricting your calorie consumption to 8 hours each day, and the 5:2 approach, which limits your daily calorie consumption to 500– 600 calories twice weekly.
How it works: Periodic fasting restricts the time you’re permitted to consume, which is a simple way to minimize your calorie consumption. This can lead to weight loss– unless you compensate by eating excessive food during permitted eating periods.
Weight reduction: In an evaluation of studies, intermittent fasting was shown to cause 3– 8% weight loss over 3– 24 weeks, which is a significantly higher percentage than other methods .
The very same evaluation showed that this way of consuming may decrease waist circumference by 4– 7%, which is a marker for damaging stubborn belly fat.
Other studies discovered that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism.
Other advantages: Intermittent fasting has actually been connected to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, reduced inflammation, and numerous other benefits.
Downsides: In general, periodic fasting is safe for most healthy grownups.
That stated, those conscious drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding females, need to speak with a health specialist before beginning intermittent fasting.
Periodic fasting cycles between durations of fasting and consuming. It has been shown to aid weight loss and is connected to numerous other health benefits.
2. Plant-based diet plans
Plant-based diet plans might help you slim down. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental factors.
Nevertheless, more versatile plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that enables consuming animal products in small amounts.
How it works: There are lots of kinds of vegetarianism, however many involve removing all meat, poultry, and fish. Some vegetarians may similarly avoid eggs and dairy.
The vegan diet plan takes it a step further by limiting all animal items, along with 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 lifestyle modification instead of a diet. It encourages eating mainly fruits, veggies, legumes, and entire grains however allows for protein and animal products in moderation, making it a popular alternative.
Many of the limited food groups are high in calories, so restricting them may help weight-loss.
Weight-loss: Research study reveals that plant-based diet plans work for weight reduction .
A review of 12 studies including 1,151 participants discovered that people on a plant-based diet plan 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 people not consuming a plant-based diet plan .
Plant-based diets most likely help weight reduction because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diets have been connected to numerous other benefits, such as a decreased threat of chronic conditions like heart problem, 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 normally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian technique or correct supplementation can help account for these nutrients.
Plant-based diet plans restrict meat and animal products for different factors. Studies reveal that they help weight-loss by lowering your calorie intake and offer many other benefits.
3. Low-carb diets
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties lower carbs more drastically than others. For instance, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of total 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 typically higher in protein than low-fat diet plans, which is essential, as protein can help curb your appetite, raise your metabolism, and save muscle mass.
In very-low-carb diets like keto, your body starts utilizing fatty acids instead of carbs for energy by transforming them into ketones. This process is called ketosis.
Weight-loss: Many research studies indicate that low-carb diet plans can assist weight reduction and might be more efficient than conventional low-fat diet plans.
For example, an evaluation of 53 studies including 68,128 individuals found that low-carb diet plans led to considerably more weight reduction than low-fat diets.
What’s more, low-carb diets seem rather effective at burning harmful tummy fat .
Other advantages: Research study suggests that low-carb diets might decrease risk aspects for heart disease, including high cholesterol and blood pressure levels. They may also improve blood glucose and insulin levels in individuals with type 2 diabetes.
Drawbacks: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and trigger digestive upset in some individuals.In extremely rare scenarios, following a very-low-carb diet plan might cause a condition called ketoacidosis, a dangerous metabolic condition that can be deadly if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carbohydrate consumption, which encourages your body to use more fat as fuel. They can assist you lose weight and offer numerous other advantages.
4. The paleo diet
The paleo diet supporters eating the same foods that your hunter-gatherer ancestors allegedly ate.
It’s based upon the theory that modern-day illness are connected to the Western diet, as advocates believe that the body hasn’t progressed to process beans, grains, and dairy.
How it works: The paleo diet plan supporters eating entire foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations permit some dairy products like cheese.
Weight reduction: Various studies have revealed that the paleo diet plan can help weight loss and lower harmful tummy fat.
For instance, in one 3-week study, 14 healthy grownups following a paleo diet 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 also recommends 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 might lower several cardiovascular disease threat factors, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet plan is healthy, it limits several healthy food groups, consisting of beans, entire grains, and dairy.
The paleo diet advocates eating entire foods, similarly to how your ancestors consumed. Studies show that it might help weight loss and minimize heart problem danger elements.
5. Low-fat diets
Like low-carb diets, low-fat diet plans have been popular for decades.
In general, a low-fat diet involves restricting your fat consumption to 30% of your day-to-day calories.
Some very- and ultra-low-fat diet plans intend to limit fat usage to under 10% of calories.
How it works: Low-fat diet plans limit fat intake due to the fact that fat supplies about twice the variety of calories per gram, compared with the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diets consist of fewer than 10% of calories from fat, with roughly 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diets are mainly plant-based and limit meat and animal products.
Weight reduction: As low-fat diets restrict calorie intake, they can assist weight loss.
An analysis of 33 studies consisting of over 73,500 individuals found that following a low-fat diet plan led to little however relevant modifications 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 diets seem to be more efficient day to day.
Ultra-low-fat diet plans have actually been revealed to be effective, particularly amongst people with weight problems. For instance, an 8-week study in 56 participants discovered that consuming a diet plan making up 7– 14% fat led to a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have been linked to a reduced risk of heart problem and stroke. They might likewise decrease inflammation and improve markers of diabetes.
Drawbacks: Limiting fat excessive can lead to health issue in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a greater risk of metabolic syndrome.
Low-fat diets restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have connected low-fat diets to weight-loss and lower threats of cardiovascular 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 designed to lower heart problem threat, many studies suggest that it can likewise aid weight loss.
How it works: The Mediterranean diet plan supporters eating plenty of fruits, veggies, nuts, seeds, vegetables, roots, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in moderation. On the other hand, red meats are restricted.
In addition, the Mediterranean diet limits refined grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight loss diet plan, many research studies reveal that adopting a Mediterranean-style diet may help weight reduction.
For example, an analysis of 19 studies found that individuals 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 eating lots of antioxidant-rich foods, which may assist combat inflammation and oxidative stress by reducing the effects of free radicals. It has actually been linked to decreased dangers of cardiovascular disease and sudden death.
Downsides: As the Mediterranean diet plan is not strictly a weight reduction diet plan, individuals might not slim down following it unless they likewise consume fewer calories.
The Mediterranean diet stresses consuming a lot of fruits, veggies, fish, and healthy oils while limiting improved and extremely processed foods. While it’s not a weight loss diet, research 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 reduction programs worldwide.
While it doesn’t restrict any food groups, individuals on a WW strategy must eat within their set daily indicate reach their ideal weight.
How it works: WW is a points-based system that designates various foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your preferred weight, you must stay within your daily point allowance.
Weight loss: Lots of research studies show that the WW program can help you drop weight.
For instance, a review of 45 research studies found that people who followed a WW diet lost 2.6% more weight than people who received basic therapy.
What’s more, individuals who follow WW programs have been shown to be more effective at keeping weight-loss after numerous years, compared to those who follow other diets.
Other benefits: WW allows versatility, making it simple to follow. This allows people with dietary constraints, such as those with food allergic reactions, to comply with the strategy.
Downsides: While it permits flexibility, WW can be expensive depending upon the membership plan. Also, it’s versatility can be a downfall if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Studies reveal that it’s effective for long-lasting weight loss and highly flexible.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating plan that is developed to help deal with or prevent high blood pressure, which is scientifically called high blood pressure.
It highlights eating lots of fruits, vegetables, 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, lots of people report losing weight on it.
How it works: The DASH diet plan recommends specific servings of various food groups. The number of portions you are allowed to eat depends on your everyday calorie intake.
For example, a typical person on the DASH diet would eat about 5 portions of veggies, 5 servings of fruit, 7 servings of healthy carbohydrates like entire grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meats per day.
In addition, you’re enabled to consume nuts and seeds 2– 3 times weekly.
Weight loss: Studies reveal that the DASH diet can assist you drop weight .
For instance, an analysis of 13 studies found that individuals on the DASH diet plan lost significantly more weight over 8– 24 weeks than individuals on a control diet plan.
Other benefits: The DASH diet plan has actually been revealed to reduce blood pressure levels and a number of cardiovascular disease danger aspects. Also, it may help combat persistent depressive symptoms and lower your danger of breast and colorectal cancer.
Downsides: While the DASH diet plan may aid weight loss, there is mixed evidence on salt consumption and blood pressure. In addition, eating insufficient salt has been connected to increased insulin resistance and an increased danger of death in people with heart failure.
The DASH diet is a low-salt diet that has been revealed to aid weight-loss. Studies have actually likewise linked it to additional benefits for your heart and lowered risks of other persistent diseases.
The bottom line. Lose Weight Over 50 Best Diets
Lots of diet plans can help you reduce weight.
A few of the most well-researched diets and eating plans consist of periodic fasting, plant-based diet plans, low-carb diets, low-fat diet plans, the paleo diet plan, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have been revealed to be efficient for weight-loss, the diet plan you choose must depend upon your lifestyle and food preferences. This makes sure that you are more likely to adhere to it in the long term.