It’s estimated that almost half of American adults attempt to lose weight each year.
Among the best methods to reduce weight is by altering your diet.
Yet, the large variety of readily available diet plans may make it challenging to get going, as you’re uncertain which one is most suitable, sustainable, and reliable.
Some diet plans aim to suppress your hunger to reduce your food intake, while others suggest limiting your consumption of calories and either carbs or fat.
What’s more, lots of offer health advantages that exceed weight-loss.
Here are the 8 best diet plan strategies to assist you shed weight and improve your general health.
1. Intermittent fasting Ways To Lose Weight After 50
Intermittent fasting is a dietary method that cycles in between durations of fasting and eating.
Various types exist, consisting of the 16/8 approach, which includes limiting your calorie intake to 8 hours each day, and the 5:2 approach, which limits your everyday calorie consumption to 500– 600 calories twice each week.
How it works: Periodic fasting restricts the time you’re permitted to eat, which is an easy way to reduce your calorie consumption. This can cause weight reduction– unless you compensate by eating excessive food throughout allowed eating durations.
Weight loss: In an evaluation of research studies, periodic fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a significantly higher percentage than other approaches .
The exact same review revealed that in this manner of eating might lower waist area by 4– 7%, which is a marker for harmful stomach fat.
Other research studies discovered that intermittent fasting can increase fat loss while maintaining muscle mass, which can enhance metabolic process.
Other benefits: Periodic fasting has actually been connected to anti-aging impacts, increased insulin sensitivity, enhanced brain health, decreased inflammation, and lots of other benefits.
Downsides: In general, periodic fasting is safe for many healthy adults.
That stated, those conscious drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding ladies, ought to speak to a health expert prior to starting intermittent fasting.
Periodic fasting cycles in between durations of fasting and eating. It has actually been revealed to help weight loss and is connected to numerous other health advantages.
2. Plant-based diet plans
Plant-based diet plans may assist you drop weight. Vegetarianism and veganism are the most popular variations, which restrict animal products for health, ethical, and ecological reasons.
However, more flexible plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet that allows eating animal items in moderation.
How it works: There are many types of vegetarianism, however the majority of involve getting rid of all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet plan takes it a step further by restricting all animal items, along with animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut rules for the flexitarian diet plan, as it’s a lifestyle change rather than a diet plan. It motivates eating primarily fruits, vegetables, beans, and whole grains however allows for 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 assist weight loss.
Weight reduction: Research study reveals that plant-based diets are effective for weight-loss .
A review of 12 studies including 1,151 individuals found 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 approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet .
Plant-based diets most likely aid weight reduction due to the fact that they tend to be rich in fiber, which can assist you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been connected to numerous other advantages, such as a minimized danger of chronic conditions like heart problem, specific cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.
Downsides: Though plant-based diets are healthy, they can restrict essential nutrients that are typically found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian technique or appropriate supplements can help represent these nutrients.
Plant-based diets restrict meat and animal items for various reasons. Studies show that they assist weight-loss by lowering your calorie intake and provide many other advantages.
3. Low-carb diets
Low-carb diet plans are among the most popular diet plans for weight loss. Examples include the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties decrease carbs more dramatically than others. For example, very-low-carb diet plans like the keto diet limit this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diet plans limit your carbohydrate intake in favor of protein and fat.
They’re typically greater in protein than low-fat diet plans, which is essential, as protein can assist suppress your appetite, raise your metabolism, 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 studies show that low-carb diet plans can aid weight reduction and may be more reliable than conventional low-fat diets.
For example, an evaluation of 53 studies consisting of 68,128 individuals discovered that low-carb diets led to significantly more weight reduction than low-fat diet plans.
What’s more, low-carb diets seem quite reliable at burning damaging belly fat .
Other advantages: Research study recommends that low-carb diets might reduce risk elements for heart problem, consisting of high cholesterol and blood pressure levels. They may likewise enhance blood glucose and insulin levels in people with type 2 diabetes.
Downsides: Sometimes, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be challenging to follow and trigger indigestion in some individuals.In extremely uncommon circumstances, following a very-low-carb diet plan may cause a condition called ketoacidosis, a harmful metabolic condition that can be fatal if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb intake, which motivates your body to utilize more fat as fuel. They can help you lose weight and use lots of other benefits.
4. The paleo diet plan
The paleo diet plan advocates eating the same foods that your hunter-gatherer ancestors apparently consumed.
It’s based on the theory that modern illness are linked to the Western diet plan, as proponents think that the body hasn’t developed to process legumes, grains, and dairy.
How it works: The paleo diet plan supporters consuming whole foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less limiting variations permit some dairy items like cheese.
Weight-loss: Numerous studies have actually revealed that the paleo diet can assist weight reduction and decrease hazardous belly fat.
For example, in one 3-week study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and decreased their waist area– a marker for stomach fat– by an average of 0.6 inches (1.5 cm) .
Research likewise recommends that the paleo diet might be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be because of its high protein material.
Other benefits: Following the paleo diet might minimize numerous cardiovascular disease threat elements, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits several nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet advocates eating whole foods, similarly to how your ancestors ate. Research studies show that it might assist weight reduction and decrease heart disease risk elements.
5. Low-fat diets
Like low-carb diet plans, low-fat diet plans have been popular for decades.
In general, a low-fat diet plan involves limiting your fat consumption to 30% of your daily calories.
Some really- and ultra-low-fat diets intend to limit fat usage to under 10% of calories.
How it works: Low-fat diets limit fat intake due to the fact that fat offers about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diet plans consist of fewer than 10% of calories from fat, with around 80% of calories coming 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 restrict calorie consumption, they can assist weight-loss.
An analysis of 33 studies consisting of over 73,500 individuals found that following a low-fat diet caused small however appropriate modifications in weight and waist area.
However, while low-fat diets appear to be as reliable 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 effective, especially amongst people with weight problems. For instance, an 8-week study in 56 individuals discovered that eating a diet plan comprising 7– 14% fat resulted in a typical weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been linked to a lowered danger of cardiovascular disease and stroke. They might likewise minimize inflammation and enhance markers of diabetes.
Drawbacks: Limiting fat too much can result in illness in the long term, as fat plays an essential function in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have been connected to a higher threat of metabolic syndrome.
Low-fat diet plans limit your consumption of fat, as this macronutrient is higher in calories than protein and carbs. Studies have actually connected low-fat diet plans to weight loss and lower dangers of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece used to consume.
Though it was designed to lower cardiovascular disease danger, various research studies show that it can likewise assist weight reduction.
How it works: The Mediterranean diet advocates eating lots of fruits, vegetables, nuts, seeds, legumes, bulbs, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in moderation. Meanwhile, red meats are restricted.
Additionally, the Mediterranean diet plan limits refined grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight reduction: Though it’s not specifically a weight-loss diet plan, numerous studies show that adopting a Mediterranean-style diet plan might aid weight reduction.
For example, an analysis of 19 research studies discovered that individuals who integrated the Mediterranean diet plan with workout or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet plan motivates consuming lots of antioxidant-rich foods, which may help combat inflammation and oxidative tension by neutralizing complimentary radicals. It has been connected to reduced risks of heart disease and sudden death.
Drawbacks: As the Mediterranean diet is not strictly a weight-loss diet, people might not slim down following it unless they also consume less calories.
The Mediterranean diet highlights eating plenty of fruits, vegetables, fish, and healthy oils while limiting refined and extremely processed foods. While it’s not a weight loss diet, research studies reveal that it can promote weight-loss and general health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, individuals on a WW plan should eat within their set day-to-day points to reach their ideal weight.
How it works: WW is a points-based system that assigns various foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you need to remain within your everyday point allowance.
Weight loss: Many studies show that the WW program can help you lose weight.
For example, a review of 45 studies discovered that individuals who followed a WW diet lost 2.6% more weight than people who received standard counseling.
What’s more, people who follow WW programs have been shown to be more effective at maintaining weight loss after several years, compared to those who follow other diets.
Other benefits: WW allows versatility, making it simple to follow. This makes it possible for individuals with dietary limitations, such as those with food allergies, to follow the strategy.
Disadvantages: While it enables flexibility, WW can be pricey depending upon the membership strategy. Also, it’s versatility can be a downfall if dieters select unhealthy foods.
WW, or Weight Watchers, is a weight loss program that utilizes a points-based system. Research studies show that it works for long-lasting weight-loss and extremely versatile.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is created to help deal with or avoid hypertension, which is scientifically known as high blood pressure.
It emphasizes eating a lot of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet is not a weight-loss diet, lots of people report losing weight on it.
How it works: The DASH diet recommends specific portions of various food groups. The number of servings you are permitted to eat depends on your day-to-day calorie consumption.
For example, an average individual on the DASH diet would eat about 5 portions of vegetables, 5 servings of fruit, 7 portions of healthy carbohydrates like entire grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats daily.
In addition, you’re allowed to consume nuts and seeds 2– 3 times per week.
Weight-loss: Studies show that the DASH diet plan can assist you slim down .
For example, an analysis of 13 studies discovered that people on the DASH diet lost substantially more weight over 8– 24 weeks than people on a control diet plan.
Other benefits: The DASH diet plan has actually been shown to decrease high blood pressure levels and numerous heart problem threat aspects. Also, it might assist fight reoccurring depressive symptoms and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet might aid weight-loss, there is mixed proof on salt consumption and high blood pressure. In addition, eating too little salt has actually been linked to increased insulin resistance and an increased threat of death in people with cardiac arrest.
The DASH diet plan is a low-salt diet that has actually been revealed to aid weight-loss. Studies have also linked it to fringe benefits for your heart and decreased threats of other persistent diseases.
The bottom line. Ways To Lose Weight After 50
Many diet plans can assist you drop weight.
A few of the most well-researched diet plans and eating plans include intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diets, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diets have been revealed to be efficient for weight reduction, the diet you pick should depend on your way of life and food choices. This guarantees that you are most likely to stay with it in the long term.