Lose Weight Over 55 – The 8 Best Diet Plans

{gmdiet}

It’s estimated that nearly half of American grownups try to slim down each year.

Among the very best methods to drop weight is by changing your diet.

Yet, the sheer variety of offered diet plan plans might make it tough to begin, as you’re not sure which one is most appropriate, sustainable, and reliable.

Some diets intend to suppress your hunger to reduce your food intake, while others suggest restricting your intake of calories and either carbohydrates or fat.

What’s more, numerous use health advantages that go beyond weight reduction.

Here are the 8 best diet strategies to help you shed weight and improve your total health.

1. Intermittent fasting Lose Weight Over 55

Periodic fasting is a dietary method that cycles in between periods of fasting and consuming.

Numerous kinds exist, consisting of the 16/8 approach, which includes limiting your calorie intake to 8 hours daily, and the 5:2 method, which limits your daily calorie intake to 500– 600 calories two times weekly.

How it works: Periodic fasting restricts the time you’re allowed to eat, which is a simple way to minimize your calorie intake. This can result in weight-loss– unless you compensate by eating too much food throughout permitted eating periods.

Weight-loss: In a review of research studies, intermittent fasting was revealed to cause 3– 8% weight loss over 3– 24 weeks, which is a substantially higher percentage than other techniques .

The same evaluation showed that by doing this of eating may lower waist circumference by 4– 7%, which is a marker for hazardous belly fat.

Other studies discovered that periodic fasting can increase weight loss while protecting muscle mass, which can improve metabolism.

Other benefits: Periodic fasting has actually been connected to anti-aging results, increased insulin sensitivity, improved brain health, lowered swelling, and lots of other advantages.

Drawbacks: In general, periodic fasting is safe for the majority of healthy grownups.

That said, those sensitive to drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating condition, as well as pregnant or breastfeeding women, should talk to a health expert prior to starting intermittent fasting.

SUMMARY

Intermittent fasting cycles in between periods of fasting and eating. It has been shown to help weight loss and is linked to many other health benefits.

2. Plant-based diet plans

Plant-based diets might help you reduce weight. Vegetarianism and veganism are the most popular versions, which limit animal products for health, ethical, and environmental factors.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet plan that enables eating animal products in small amounts.

How it works: There are lots of types of vegetarianism, but the majority of involve removing all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

The vegan diet takes it a step even more by limiting all animal items, in addition to animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.

There are no clear-cut guidelines for the flexitarian diet, as it’s a lifestyle change rather than a diet plan. It encourages eating primarily fruits, veggies, legumes, and whole grains however allows for protein and animal items in small amounts, making it a popular option.

A number of the limited food groups are high in calories, so limiting them may help weight loss.

Weight reduction: Research reveals that plant-based diet plans work for weight reduction .

An evaluation of 12 research 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 lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .

Plant-based diet plans most likely aid 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 linked to numerous other advantages, such as a decreased danger of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets.

Disadvantages: Though plant-based diet plans are healthy, they can limit essential nutrients that are normally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian method or proper supplements can help represent these nutrients.

SUMMARY

Plant-based diet plans restrict meat and animal items for various reasons. Research studies show that they aid weight loss by minimizing your calorie intake and use numerous other benefits.

3. Low-carb diets

Low-carb diet plans are among the most popular diet plans for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.

Some varieties lower carbohydrates more significantly than others. For example, 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 diet plans restrict your carbohydrate intake in favor of protein and fat.

They’re typically higher in protein than low-fat diets, which is important, as protein can assist curb your cravings, raise your metabolism, and save muscle mass.

In very-low-carb diets like keto, your body starts using fats instead of carbohydrates for energy by converting them into ketones. This procedure is called ketosis.

Weight reduction: Many research studies indicate that low-carb diets can assist weight-loss and may be more efficient than standard low-fat diets.

For instance, an evaluation of 53 studies consisting of 68,128 individuals found that low-carb diet plans resulted in significantly more weight reduction than low-fat diet plans.

What’s more, low-carb diet plans seem rather effective at burning damaging belly fat .

Other benefits: Research study recommends that low-carb diets may decrease danger aspects for heart disease, consisting of high cholesterol and blood pressure levels. They may likewise enhance blood sugar and insulin levels in individuals with type 2 diabetes.

Downsides: Sometimes, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be tough to follow and cause digestive upset in some people.In very unusual circumstances, following a very-low-carb diet might trigger a condition referred to as ketoacidosis, a dangerous metabolic condition that can be fatal if left without treatment (32Trusted Source, 33Trusted Source).

SUMMARY

Low-carb diet plans limit your carb consumption, which encourages your body to use more fat as fuel. They can help you drop weight and offer lots of other advantages.

4. The paleo diet

The paleo diet plan advocates eating the very same foods that your hunter-gatherer forefathers supposedly ate.

It’s based upon the theory that modern-day illness are connected to the Western diet plan, as advocates think that the human body hasn’t progressed to process beans, grains, and dairy.

How it works: The paleo diet plan advocates eating entire foods, fruits, veggies, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less limiting variations enable some dairy products like cheese.

Weight loss: Various studies have actually revealed that the paleo diet can help weight-loss and reduce harmful stubborn belly 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 area– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .

Research also recommends that the paleo diet might be more filling than popular diet plans like the Mediterranean diet and low-fat diet plans. This might be due to its high protein content.

Other benefits: Following the paleo diet plan may reduce several heart problem threat elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).

Disadvantages: Though the paleo diet is healthy, it limits numerous healthy food groups, including vegetables, whole grains, and dairy.

SUMMARY

The paleo diet supporters eating whole foods, similarly to how your forefathers consumed. Research studies show that it may assist weight-loss and lower heart problem danger factors.

5. Low-fat diets

Like low-carb diets, low-fat diet plans have been popular for decades.

In general, a low-fat diet plan involves limiting your fat intake to 30% of your daily calories.

Some really- and ultra-low-fat diets intend to limit fat consumption to under 10% of calories.

How it works: Low-fat diet plans restrict fat intake because fat provides about two times the number of calories per gram, compared to the other 2 macronutrients– protein and carbs.

Ultra-low-fat diets include less than 10% of calories from fat, with approximately 80% of calories originating from carbs and 10% from protein.

Ultra-low-fat diets are primarily plant-based and limit meat and animal items.

Weight loss: As low-fat diets limit calorie intake, they can help weight reduction.

An analysis of 33 research studies consisting of over 73,500 participants discovered that following a low-fat diet led to small however relevant modifications in weight and waist area.

However, while low-fat diets appear to be as effective as low-carb diet plans for weight loss in controlled circumstances, low-carb diets appear to be more efficient daily.

Ultra-low-fat diet plans have been shown to be effective, especially amongst individuals with weight problems. For instance, an 8-week research study in 56 participants discovered that consuming a diet making up 7– 14% fat caused an average weight reduction of 14.8 pounds (6.7 kg).

Other advantages: Low-fat diet plans have been linked to a reduced threat of heart disease and stroke. They might likewise reduce inflammation and improve markers of diabetes.

Disadvantages: Restricting fat too much can result in health issue in the long term, as fat plays a key role in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been linked to a greater risk of metabolic syndrome.

SUMMARY

Low-fat diet plans restrict 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 threats of heart disease and diabetes.

6. The Mediterranean diet

The Mediterranean diet is based on foods that people in nations like Italy and Greece utilized to consume.

Though it was developed to lower heart disease threat, many research studies show that it can likewise help weight loss.

How it works: The Mediterranean diet advocates consuming lots of fruits, veggies, nuts, seeds, beans, bulbs, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be consumed in moderation. On the other hand, red meats are limited.

Furthermore, the Mediterranean diet restricts improved 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 plan, many research studies reveal that embracing a Mediterranean-style diet might assist weight reduction.

For example, an analysis of 19 studies discovered that individuals who combined the Mediterranean diet with workout or calorie constraint lost approximately 8.8 pounds (4 kg) more than those on a control diet.

Other advantages: The Mediterranean diet motivates eating a lot of antioxidant-rich foods, which may assist combat inflammation and oxidative tension by reducing the effects of free radicals. It has been connected to lowered threats of heart problem and sudden death.

Disadvantages: As the Mediterranean diet plan is not strictly a weight reduction diet, people might not drop weight following it unless they also take in less calories.

SUMMARY

The Mediterranean diet plan stresses eating plenty of fruits, veggies, fish, and healthy oils while limiting fine-tuned and extremely processed foods. While it’s not a weight loss diet, studies show that it can promote weight reduction 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 should eat within their set everyday indicate reach their perfect weight.

How it works: WW is a points-based system that assigns various foods and beverages a worth, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you need to stay within your daily point allowance.

Weight-loss: Many studies reveal that the WW program can assist you drop weight.

For instance, a review of 45 studies found that individuals who followed a WW diet lost 2.6% more weight than people who got basic counseling.

What’s more, individuals who follow WW programs have been shown to be more successful at keeping weight loss after several years, compared with those who follow other diets.

Other benefits: WW permits versatility, making it simple to follow. This makes it possible for people with dietary constraints, such as those with food allergic reactions, to abide by the plan.

Disadvantages: While it enables flexibility, WW can be costly depending upon the subscription strategy. Likewise, it’s flexibility can be a downfall if dieters select junk foods.

SUMMARY.

WW, or Weight Watchers, is a weight-loss program that utilizes a points-based system. Studies reveal that it’s effective for long-term weight-loss and highly flexible.

8. The DASH diet.

Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is created to help deal with or prevent high blood pressure, which is clinically known as hypertension.

It highlights eating a lot of fruits, veggies, 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 dropping weight on it.

How it works: The DASH diet recommends particular servings of various food groups. The number of portions you are permitted to eat depends on your daily calorie intake.

For example, a typical individual on the DASH diet would eat about 5 portions of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy items, and 2 servings or fewer of lean meats per day.

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 lose weight .

For example, an analysis of 13 research 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 advantages: The DASH diet has actually been revealed to lower high blood pressure levels and several heart disease threat elements. Also, it might help combat recurrent depressive symptoms and lower your threat of breast and colorectal cancer.

Drawbacks: While the DASH diet plan may assist weight loss, there is mixed proof on salt consumption and blood pressure. In addition, eating too little salt has been connected to increased insulin resistance and an increased danger of death in people with cardiac arrest.

SUMMARY.

The DASH diet plan is a low-salt diet that has actually been shown to assist weight-loss. Research studies have likewise connected it to fringe benefits for your heart and decreased risks of other persistent illness.

The bottom line. Lose Weight Over 55

Lots of diets can assist you slim down.

Some of the most well-researched diet plans and consuming strategies include intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diet plans, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.

While all of the above diets have actually been shown to be efficient for weight reduction, the diet you pick need to depend upon your way of life and food choices. This guarantees that you are most likely to stay with it in the long term.

Lose Weight Over 55 – The 8 Best Diet Plans

{gmdiet}

It’s approximated that nearly half of American adults attempt to reduce weight each year.

One of the best ways to reduce weight is by changing your diet.

Yet, the large variety of offered diet strategies might make it hard to start, as you’re uncertain which one is most ideal, sustainable, and reliable.

Some diet plans aim to suppress your appetite to reduce your food consumption, while others suggest restricting your intake of calories and either carbs or fat.

What’s more, numerous use health benefits that surpass weight reduction.

Here are the 8 best diet strategies to assist you shed weight and improve your overall health.

1. Periodic fasting Lose Weight Over 55

Intermittent fasting is a dietary strategy that cycles between periods of fasting and consuming.

Numerous forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours each day, and the 5:2 approach, which restricts your everyday calorie consumption to 500– 600 calories two times weekly.

How it works: Intermittent fasting limits the time you’re permitted to consume, which is an easy way to decrease your calorie intake. This can result in weight reduction– unless you compensate by eating too much food during allowed consuming durations.

Weight-loss: In an evaluation of research studies, periodic fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a considerably greater percentage than other approaches .

The exact same evaluation showed that in this manner of eating might reduce waist circumference by 4– 7%, which is a marker for harmful stubborn belly fat.

Other studies discovered that periodic fasting can increase weight loss while maintaining muscle mass, which can improve metabolism.

Other benefits: Periodic fasting has actually been linked to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, reduced inflammation, and many other advantages.

Downsides: In general, periodic fasting is safe for most healthy grownups.

That stated, those conscious drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating disorder, in addition to pregnant or breastfeeding women, need to talk with a health specialist prior to starting intermittent fasting.

SUMMARY

Intermittent fasting cycles in between periods of fasting and eating. It has been revealed to aid weight-loss and is connected to lots of other health advantages.

2. Plant-based diet plans

Plant-based diet plans may help you slim down. Vegetarianism and veganism are the most popular versions, which restrict animal items for health, ethical, and ecological reasons.

However, more versatile plant-based diet plans likewise 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 removing all meat, poultry, and fish. Some vegetarians may similarly avoid eggs and dairy.

The vegan diet plan takes it a step even more by restricting all animal products, in addition to animal-derived products 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 motivates eating primarily fruits, veggies, legumes, and entire grains however enables protein and animal items in moderation, making it a popular alternative.

A number of the restricted food groups are high in calories, so restricting them might assist weight reduction.

Weight loss: Research reveals that plant-based diet plans work for weight loss .

A review of 12 studies consisting of 1,151 individuals found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal items .

Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet plan .

Plant-based diet plans likely aid weight loss since they tend to be abundant in fiber, which can help you stay fuller for longer, and low in high-calorie fat.

Other benefits: Plant-based diet plans have been linked to lots of other benefits, such as a minimized risk of chronic conditions like heart problem, particular cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.

Drawbacks: Though plant-based diets are healthy, they can limit essential nutrients that are typically discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.

A flexitarian approach or appropriate supplements can assist account for these nutrients.

SUMMARY

Plant-based diets limit meat and animal items for numerous factors. Research studies show that they aid weight reduction by minimizing your calorie consumption and provide many other advantages.

3. Low-carb diets

Low-carb diet plans are amongst the most popular diets for weight-loss. Examples consist of the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.

Some ranges lower carbohydrates more dramatically than others. For instance, very-low-carb diets 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 restrict your carb intake in favor of protein and fat.

They’re typically greater in protein than low-fat diets, which is essential, as protein can help suppress your appetite, raise your metabolism, and save muscle mass.

In very-low-carb diets like keto, your body starts utilizing fats rather than carbohydrates for energy by converting them into ketones. This procedure is called ketosis.

Weight loss: Numerous research studies suggest that low-carb diet plans can help weight reduction and might be more effective than standard low-fat diet plans.

For instance, a review of 53 studies including 68,128 individuals found that low-carb diet plans resulted in significantly more weight-loss than low-fat diets.

What’s more, low-carb diets seem quite effective at burning damaging tummy fat .

Other advantages: Research recommends that low-carb diet plans may decrease threat elements for heart problem, including high cholesterol and high blood pressure levels. They might also enhance blood sugar and insulin levels in people 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 likewise be hard to follow and trigger indigestion in some individuals.In really unusual circumstances, following a very-low-carb diet plan may cause a condition referred to as ketoacidosis, an unsafe metabolic condition that can be deadly if left neglected (32Trusted Source, 33Trusted Source).

SUMMARY

Low-carb diet plans restrict your carbohydrate intake, which motivates your body to utilize more fat as fuel. They can help you slim down and offer numerous other advantages.

4. The paleo diet plan

The paleo diet advocates consuming the exact same foods that your hunter-gatherer ancestors allegedly consumed.

It’s based upon the theory that modern illness are connected to the Western diet, as proponents think that the body hasn’t progressed to process legumes, grains, and dairy.

How it works: The paleo diet advocates consuming whole foods, fruits, veggies, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less limiting variations permit some dairy products like cheese.

Weight-loss: Various research studies have actually revealed that the paleo diet plan can aid weight-loss and lower damaging tummy fat.

For instance, in one 3-week study, 14 healthy adults following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and lowered their waist area– a marker for stomach fat– by an average of 0.6 inches (1.5 cm) .

Research study also suggests that the paleo diet plan may be more filling than popular diets like the Mediterranean diet plan and low-fat diets. This might be because of its high protein material.

Other advantages: Following the paleo diet plan might decrease a number of heart 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 restricts several healthy food groups, including beans, whole grains, and dairy.

SUMMARY

The paleo diet plan advocates eating entire foods, similarly to how your forefathers consumed. Research studies show that it may aid weight-loss and reduce cardiovascular disease risk elements.

5. Low-fat diet plans

Like low-carb diets, low-fat diet plans have been popular for years.

In general, a low-fat diet plan involves restricting your fat consumption to 30% of your day-to-day calories.

Some extremely- and ultra-low-fat diet plans intend to limit fat consumption to under 10% of calories.

How it works: Low-fat diets limit fat consumption because fat provides about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.

Ultra-low-fat diets consist of fewer than 10% of calories from fat, with around 80% of calories originating from carbs and 10% from protein.

Ultra-low-fat diet plans are generally plant-based and limitation meat and animal items.

Weight loss: As low-fat diets limit calorie consumption, they can help weight reduction.

An analysis of 33 studies including over 73,500 participants discovered that following a low-fat diet plan resulted in small but relevant changes in weight and waist circumference.

However, while low-fat diets appear to be as reliable as low-carb diet plans for weight reduction in regulated scenarios, low-carb diet plans appear to be more effective everyday.

Ultra-low-fat diets have actually been revealed to be effective, particularly amongst individuals with weight problems. For instance, an 8-week research study in 56 participants discovered that eating a diet consisting of 7– 14% fat resulted in an average weight loss of 14.8 pounds (6.7 kg).

Other advantages: Low-fat diet plans have actually been connected to a lowered threat of cardiovascular disease and stroke. They may likewise decrease inflammation and improve markers of diabetes.

Disadvantages: Limiting fat too much can cause illness in the long term, as fat plays a key function in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diets have actually been connected to a greater risk of metabolic syndrome.

SUMMARY

Low-fat diet plans restrict your intake of fat, as this macronutrient is greater in calories than protein and carbs. Research studies have actually connected low-fat diets to weight-loss and lower risks of cardiovascular disease and diabetes.

6. The Mediterranean diet

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was developed to lower cardiovascular disease threat, many studies show that it can likewise aid weight loss.

How it works: The Mediterranean diet plan supporters eating lots of fruits, veggies, nuts, seeds, beans, tubers, entire grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. On the other hand, red meats are limited.

Furthermore, the Mediterranean diet restricts improved grains, trans fats, refined oils, processed meats, sugarcoated, and other extremely processed foods.

Weight loss: Though it’s not particularly a weight-loss diet, many studies show that embracing a Mediterranean-style diet plan may help weight loss.

For example, an analysis of 19 studies discovered that people who integrated the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet.

Other benefits: The Mediterranean diet encourages eating a lot of antioxidant-rich foods, which might help combat swelling and oxidative stress by neutralizing complimentary radicals. It has been connected to decreased dangers of heart disease and premature death.

Drawbacks: As the Mediterranean diet plan is not strictly a weight reduction diet, individuals may not lose weight following it unless they also consume less calories.

SUMMARY

The Mediterranean diet plan highlights eating a lot of fruits, vegetables, fish, and healthy oils while limiting refined and extremely processed foods. While it’s not a weight reduction diet plan, research studies reveal that it can promote weight loss and general health.

7. WW (Weight Watchers).

WW, previously Weight Watchers, is among the most popular weight loss programs worldwide.

While it does not limit any food groups, individuals 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 assigns various foods and beverages a value, depending upon their calorie, fat, and fiber contents.

To reach your preferred weight, you need to stay within your day-to-day point allowance.

Weight-loss: Numerous research studies show that the WW program can assist you slim down.

For example, an evaluation of 45 research studies discovered that individuals 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 shown to be more successful at keeping weight reduction after a number of years, compared with those who follow other diets.

Other benefits: WW permits versatility, making it simple to follow. This allows people with dietary restrictions, such as those with food allergies, to abide by the strategy.

Downsides: While it enables versatility, WW can be expensive depending upon the subscription strategy. Also, it’s flexibility can be a failure if dieters select unhealthy foods.

SUMMARY.

WW, or Weight Watchers, is a weight reduction program that uses a points-based system. Research studies show that it works for long-term weight-loss and highly versatile.

8. The DASH diet plan.

Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is developed to help deal with or avoid hypertension, which is medically known as high blood pressure.

It stresses consuming plenty of fruits, veggies, 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 reduction diet plan, many people report slimming down on it.

How it works: The DASH diet advises specific servings of different food groups. The number of portions you are permitted to consume depends on your everyday calorie consumption.

For instance, an average individual on the DASH diet plan would eat about 5 portions of veggies, 5 servings of fruit, 7 portions of healthy carbs like entire grains, 2 servings of low-fat dairy items, and 2 portions or fewer of lean meats per day.

In addition, you’re allowed to eat nuts and seeds 2– 3 times per week.

Weight reduction: Studies show that the DASH diet plan can help you lose weight .

For example, an analysis of 13 research studies found that individuals on the DASH diet lost significantly more weight over 8– 24 weeks than individuals on a control diet.

Other advantages: The DASH diet plan has been shown to lower high blood pressure levels and several heart problem threat aspects. Likewise, it might assist combat reoccurring depressive signs and lower your risk of breast and colorectal cancer.

Disadvantages: While the DASH diet plan may help weight-loss, there is mixed evidence on salt intake and blood pressure. In addition, consuming insufficient salt has actually been linked to increased insulin resistance and an increased danger of death in individuals with cardiac arrest.

SUMMARY.

The DASH diet is a low-salt diet plan that has actually been shown to help weight loss. Studies have also linked it to additional benefits for your heart and reduced dangers of other chronic illness.

The bottom line. Lose Weight Over 55

Numerous diets can assist you drop weight.

A few of the most well-researched diets and eating plans include periodic fasting, plant-based diets, low-carb diet plans, low-fat diets, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet.

While all of the above diets have been shown to be reliable for weight loss, the diet plan you choose need to depend on your way of life and food choices. This makes sure that you are more likely to stick to it in the long term.