It’s estimated that almost half of American adults attempt to slim down each year.
Among the best methods to drop weight is by changing your diet plan.
Yet, the large variety of available diet strategies might make it hard to start, as you’re unsure which one is most ideal, sustainable, and effective.
Some diet plans aim to curb your appetite to reduce your food intake, while others recommend restricting your intake of calories and either carbs or fat.
What’s more, many use health benefits that exceed weight-loss.
Here are the 8 best diet plan strategies to assist you shed weight and improve your total health.
1. Periodic fasting Tips For Weight Loss After 50
Periodic fasting is a dietary strategy that cycles between periods of fasting and eating.
Different types exist, including the 16/8 technique, which includes restricting your calorie intake to 8 hours per day, and the 5:2 method, which limits your daily calorie consumption to 500– 600 calories twice per week.
How it works: Intermittent fasting restricts the time you’re allowed to eat, which is an easy way to minimize your calorie consumption. This can cause weight reduction– unless you compensate by consuming too much food throughout enabled eating durations.
Weight reduction: In a review of studies, periodic fasting was revealed to cause 3– 8% weight reduction over 3– 24 weeks, which is a considerably greater portion than other techniques .
The same review showed that in this manner of eating might minimize waist circumference by 4– 7%, which is a marker for hazardous tummy fat.
Other research studies discovered that periodic fasting can increase weight loss while maintaining muscle mass, which can enhance metabolism.
Other benefits: Intermittent fasting has been connected to anti-aging effects, increased insulin sensitivity, enhanced brain health, reduced inflammation, and many other benefits.
Downsides: In general, intermittent fasting is safe for many healthy adults.
That stated, those conscious drops in their blood glucose levels, such as some people with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding women, ought to speak with a health professional before starting periodic fasting.
Intermittent fasting cycles between durations of fasting and consuming. It has actually been shown to aid weight-loss and is connected to lots of other health advantages.
2. Plant-based diets
Plant-based diets may help you drop weight. Vegetarianism and veganism are the most popular variations, which restrict animal products for health, ethical, and ecological factors.
However, more flexible plant-based diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables eating animal products in small amounts.
How it works: There are numerous kinds of vegetarianism, however a lot of include removing all meat, poultry, and fish. Some vegetarians may likewise prevent eggs and dairy.
The vegan diet plan takes it an action even more by restricting all animal products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise rules for the flexitarian diet, as it’s a way of life change rather than a diet. It motivates eating mostly fruits, veggies, vegetables, and entire grains but enables protein and animal products in moderation, making it a popular option.
Many of the restricted food groups are high in calories, so restricting them might assist weight-loss.
Weight reduction: Research shows that plant-based diets are effective for weight-loss .
A review of 12 research studies including 1,151 individuals discovered that individuals 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 approximately 5.5 pounds (2.5 kg) more than people not consuming a plant-based diet plan .
Plant-based diets most likely help weight-loss due to the fact that 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 diet plans have been linked to many other advantages, such as a lowered danger of chronic conditions like cardiovascular disease, certain cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Disadvantages: Though plant-based diets are healthy, they can restrict important nutrients that are usually discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian technique or proper supplements can assist account for these nutrients.
Plant-based diets restrict meat and animal items for various factors. Studies reveal that they assist weight-loss by decreasing your calorie intake and offer numerous other benefits.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diet plans for weight reduction. Examples consist of the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties minimize carbohydrates more drastically than others. For instance, very-low-carb diet plans like the keto diet limit this macronutrient to under 10% of total calories, compared with 30% or less for other types .
How it works: Low-carb diet plans restrict your carb intake in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is necessary, as protein can help curb your appetite, raise your metabolic process, and conserve muscle mass.
In very-low-carb diet plans like keto, your body starts using fatty acids instead of carbohydrates for energy by converting them into ketones. This process is called ketosis.
Weight loss: Lots of research studies suggest that low-carb diet plans can aid weight-loss and may be more effective than conventional low-fat diet plans.
For example, a review of 53 research studies including 68,128 individuals discovered that low-carb diets resulted in significantly more weight loss than low-fat diet plans.
What’s more, low-carb diets appear to be rather efficient at burning damaging tummy fat .
Other advantages: Research study recommends that low-carb diet plans may reduce danger aspects for heart problem, including high cholesterol and high blood pressure levels. They may also improve blood glucose and insulin levels in individuals with type 2 diabetes.
Downsides: In many cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be challenging to follow and cause indigestion in some people.In really unusual circumstances, following a very-low-carb diet plan might cause a condition referred to as ketoacidosis, a harmful metabolic condition that can be deadly if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb intake, which encourages your body to use more fat as fuel. They can assist you drop weight and offer numerous other benefits.
4. The paleo diet
The paleo diet supporters consuming the same foods that your hunter-gatherer ancestors apparently consumed.
It’s based upon the theory that modern-day diseases are linked to the Western diet plan, as proponents think that the body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet 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 restrictive variations permit some dairy products like cheese.
Weight-loss: Many studies have shown that the paleo diet can help weight loss and decrease damaging belly fat.
For example, in one 3-week research study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and lowered their waist circumference– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .
Research study likewise suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet plan and low-fat diets. This may be due to its high protein content.
Other advantages: Following the paleo diet plan may minimize numerous cardiovascular disease threat aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet plan is healthy, it limits a number of nutritious food groups, consisting of legumes, entire grains, and dairy.
The paleo diet advocates eating whole foods, similarly to how your forefathers ate. Studies reveal that it may aid weight reduction and reduce heart disease risk elements.
5. Low-fat diet plans
Like low-carb diets, low-fat diets have been popular for decades.
In general, a low-fat diet plan involves restricting your fat consumption to 30% of your day-to-day calories.
Some really- and ultra-low-fat diet plans aim to limit fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat intake due to the fact that fat provides about twice the variety of calories per gram, compared with the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans include fewer than 10% of calories from fat, with roughly 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are generally plant-based and limitation meat and animal products.
Weight reduction: As low-fat diet plans limit calorie consumption, they can aid weight reduction.
An analysis of 33 studies including over 73,500 individuals discovered that following a low-fat diet resulted in small but relevant modifications in weight and waist circumference.
However, while low-fat diets seem as efficient as low-carb diet plans for weight-loss in controlled scenarios, low-carb diet plans seem to be more reliable daily.
Ultra-low-fat diets have actually been revealed to be successful, particularly amongst people with obesity. For example, an 8-week research study in 56 participants discovered that eating a diet making up 7– 14% fat led to a typical weight-loss of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have been connected to a decreased risk of heart disease and stroke. They may also minimize swelling and enhance markers of diabetes.
Downsides: Limiting fat excessive can lead to health problems in the long term, as fat plays a crucial role in hormonal agent production, nutrient absorption, and cell health. Furthermore, very-low-fat diets have been linked to a greater danger of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbohydrates. Research studies have actually connected low-fat diet plans to weight-loss and lower dangers of cardiovascular disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that people in countries like Italy and Greece utilized to eat.
Though it was designed to lower heart problem danger, numerous research studies indicate that it can likewise aid weight loss.
How it works: The Mediterranean diet plan supporters consuming lots of fruits, veggies, nuts, seeds, vegetables, bulbs, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.
Furthermore, the Mediterranean diet limits improved grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight-loss diet plan, many studies show that adopting a Mediterranean-style diet might assist weight loss.
For example, an analysis of 19 research studies discovered that individuals who combined the Mediterranean diet plan with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet plan motivates consuming lots of antioxidant-rich foods, which may help fight inflammation and oxidative tension by reducing the effects of complimentary radicals. It has actually been connected to minimized risks of cardiovascular disease and sudden death.
Downsides: As the Mediterranean diet is not strictly a weight reduction diet, individuals might not drop weight following it unless they likewise consume less calories.
The Mediterranean diet stresses consuming lots of fruits, vegetables, fish, and healthy oils while limiting improved and extremely processed foods. While it’s not a weight-loss diet plan, 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 restrict any food groups, people on a WW plan must eat within their set day-to-day points to reach their perfect weight.
How it works: WW is a points-based system that assigns different foods and drinks a value, depending upon their calorie, fat, and fiber contents.
To reach your wanted weight, you need to remain within your everyday point allowance.
Weight loss: Many research studies reveal that the WW program can help you lose weight.
For example, a review of 45 studies discovered that people who followed a WW diet lost 2.6% more weight than individuals who received basic counseling.
What’s more, people who follow WW programs have actually been shown to be more successful at preserving weight loss after a number of years, compared to those who follow other diet plans.
Other benefits: WW permits flexibility, making it simple to follow. This enables people with dietary constraints, such as those with food allergies, to abide by the plan.
Downsides: While it allows for flexibility, WW can be pricey depending upon the subscription strategy. Also, it’s flexibility can be a downfall if dieters pick unhealthy foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Research studies show that it’s effective for long-lasting weight loss and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating plan that is designed to assist deal with or avoid hypertension, which is medically known as hypertension.
It highlights consuming lots of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight loss diet plan, many people report reducing weight on it.
How it works: The DASH diet plan recommends particular portions of different food groups. The variety of servings you are allowed to consume depends upon your daily calorie intake.
For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 portions of healthy carbohydrates like whole grains, 2 servings of low-fat dairy items, and 2 portions or less of lean meats daily.
In addition, you’re permitted to consume nuts and seeds 2– 3 times weekly.
Weight loss: Studies show 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.
Other benefits: The DASH diet has actually been revealed to lower high blood pressure levels and a number of heart problem danger factors. Likewise, it might assist combat reoccurring depressive signs and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might aid weight reduction, there is mixed evidence on salt consumption and high blood pressure. In addition, eating insufficient salt has been linked to increased insulin resistance and an increased danger of death in people with cardiac arrest.
The DASH diet is a low-salt diet that has actually been shown to aid weight reduction. Research studies have likewise connected it to additional benefits for your heart and reduced risks of other persistent illness.
The bottom line. Tips For Weight Loss After 50
Many diets can assist you slim down.
A few of the most well-researched diet plans and eating strategies consist of periodic fasting, plant-based diet plans, 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 effective for weight loss, the diet plan you select 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.