It’s estimated that almost half of American grownups try to lose weight each year.
One of the best ways to slim down is by changing your diet.
Yet, the sheer number of available diet plans may make it challenging to start, as you’re unsure which one is most suitable, sustainable, and efficient.
Some diets intend to curb your hunger to reduce your food intake, while others recommend restricting your consumption of calories and either carbohydrates or fat.
What’s more, numerous provide health benefits that go beyond weight-loss.
Here are the 8 finest diet plans to help you shed weight and improve your total health.
1. Intermittent fasting How Do I Lose Weight After 50
Intermittent fasting is a dietary strategy that cycles between durations of fasting and eating.
Various kinds exist, consisting of the 16/8 technique, which includes restricting your calorie intake to 8 hours each day, and the 5:2 approach, which limits your daily calorie intake to 500– 600 calories two times weekly.
How it works: Intermittent fasting limits the time you’re permitted to consume, which is an easy method to lower your calorie consumption. This can result in weight-loss– unless you compensate by eating excessive food during allowed consuming periods.
Weight-loss: In a review of studies, intermittent fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a substantially higher percentage than other techniques .
The same review revealed that this way of consuming may reduce waist circumference by 4– 7%, which is a marker for damaging belly fat.
Other research studies discovered that periodic fasting can increase fat burning while protecting muscle mass, which can improve metabolic process.
Other benefits: Intermittent fasting has been connected to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, minimized swelling, and many other advantages.
Downsides: In general, periodic fasting is safe for many healthy grownups.
That said, 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 speak to a health expert before starting periodic fasting.
Periodic fasting cycles in between periods of fasting and eating. It has been shown to assist weight loss and is linked to many other health benefits.
2. Plant-based diets
Plant-based diets might assist you reduce weight. Vegetarianism and veganism are the most popular variations, which restrict animal items for health, ethical, and environmental reasons.
Nevertheless, more versatile plant-based diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet that allows eating animal items in small amounts.
How it works: There are lots of kinds of vegetarianism, but many include removing all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet takes it an action even more by limiting all animal items, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined rules for the flexitarian diet, as it’s a lifestyle modification rather than a diet plan. It motivates eating mainly fruits, veggies, legumes, and entire grains but enables protein and animal items in moderation, making it a popular option.
A lot of the limited food groups are high in calories, so restricting them may help weight loss.
Weight-loss: Research study reveals that plant-based diets work for weight loss .
An evaluation of 12 studies including 1,151 participants discovered that people on a plant-based diet lost approximately 4.4 pounds (2 kg) more than those who consisted of animal products .
Plus, those following a vegan diet plan lost an average of 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .
Plant-based diets likely help weight loss due to the fact that they tend to be abundant in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have actually been linked to many other advantages, such as a lowered danger of persistent conditions like heart disease, specific cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Downsides: Though plant-based diet plans are healthy, they can limit crucial 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 help represent these nutrients.
Plant-based diet plans limit meat and animal items for different factors. Research studies reveal that they assist weight loss by minimizing your calorie intake and provide many other benefits.
3. Low-carb diets
Low-carb diet plans are amongst the most popular diets for weight reduction. Examples consist of the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some ranges reduce carbohydrates more drastically 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 limit your carb intake in favor of protein and fat.
They’re normally greater in protein than low-fat diet plans, which is necessary, as protein can assist curb your appetite, raise your metabolic process, and conserve muscle mass.
In very-low-carb diets like keto, your body begins utilizing fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis.
Weight reduction: Lots of studies indicate that low-carb diet plans can aid weight-loss and might be more effective than traditional low-fat diets.
For example, a review of 53 research studies consisting of 68,128 individuals discovered that low-carb diets led to significantly more weight reduction than low-fat diets.
What’s more, low-carb diets seem quite efficient at burning harmful stubborn belly fat .
Other benefits: Research study recommends that low-carb diet plans may decrease risk elements for heart problem, including high cholesterol and blood pressure levels. They may likewise improve blood glucose and insulin levels in individuals with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be challenging to follow and trigger digestive upset in some people.In really rare situations, following a very-low-carb diet might trigger a condition known as ketoacidosis, a hazardous metabolic condition that can be deadly if left untreated (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 slim down and offer lots of other benefits.
4. The paleo diet plan
The paleo diet plan advocates consuming the exact same foods that your hunter-gatherer forefathers presumably ate.
It’s based upon the theory that contemporary illness are linked to the Western diet, as proponents believe that the human body hasn’t progressed to process beans, grains, and dairy.
How it works: The paleo diet advocates consuming entire foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the intake of processed foods, grains, sugar, and dairy, though some less limiting versions permit some dairy products like cheese.
Weight-loss: Various research studies have actually shown that the paleo diet can aid weight-loss and decrease damaging belly fat.
For instance, 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 decreased their waist circumference– a marker for stubborn belly fat– by an average of 0.6 inches (1.5 cm) .
Research study likewise suggests that the paleo diet plan may be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This might be due to its high protein content.
Other advantages: Following the paleo diet may lower several heart problem danger aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits a number of nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet supporters consuming entire foods, likewise to how your ancestors ate. Research studies reveal that it might assist weight loss and reduce heart problem threat aspects.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have actually been popular for years.
In general, a low-fat diet plan involves limiting your fat consumption to 30% of your everyday calories.
Some really- and ultra-low-fat diet plans aim to restrict fat intake to under 10% of calories.
How it works: Low-fat diet plans restrict fat consumption because fat offers about two times the number of calories per gram, compared to the other two 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 carbohydrates and 10% from protein.
Ultra-low-fat diet plans are generally plant-based and limitation meat and animal products.
Weight-loss: As low-fat diets limit calorie intake, they can aid weight reduction.
An analysis of 33 research studies consisting of over 73,500 participants found that following a low-fat diet plan caused little however appropriate changes in weight and waist circumference.
However, while low-fat diet plans appear to be as effective as low-carb diets for weight reduction in controlled scenarios, low-carb diets seem to be more efficient day to day.
Ultra-low-fat diet plans have actually been revealed to be effective, specifically among individuals with obesity. For example, an 8-week research study in 56 individuals found that consuming a diet plan making up 7– 14% fat led to an average weight-loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have actually been linked to a minimized threat of heart disease and stroke. They may also lower swelling and improve markers of diabetes.
Drawbacks: Restricting fat too much can result in health issue in the long term, as fat plays an essential role in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diets have been connected to a higher danger of metabolic syndrome.
Low-fat diet plans restrict your intake of fat, as this macronutrient is greater in calories than protein and carbs. Studies have actually connected low-fat diet plans to weight reduction and lower risks of heart problem and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based on foods that individuals in countries like Italy and Greece used to consume.
Though it was designed to lower cardiovascular disease danger, various research studies suggest that it can likewise help weight reduction.
How it works: The Mediterranean diet plan advocates consuming lots of fruits, vegetables, nuts, seeds, legumes, roots, entire 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 plan restricts improved grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other extremely processed foods.
Weight reduction: Though it’s not particularly a weight reduction diet, many research studies show that adopting a Mediterranean-style diet might assist weight-loss.
For instance, an analysis of 19 studies found that people who integrated the Mediterranean diet plan with exercise or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet motivates eating plenty of antioxidant-rich foods, which might assist fight swelling and oxidative tension by reducing the effects of complimentary radicals. It has been linked to minimized dangers of cardiovascular disease and sudden death.
Disadvantages: As the Mediterranean diet plan is not strictly a weight-loss diet plan, people may not reduce weight following it unless they also consume fewer calories.
The Mediterranean diet plan stresses eating lots of fruits, veggies, fish, and healthy oils while limiting refined and highly processed foods. While it’s not a weight-loss diet, studies show that it can promote weight loss and general health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t limit any food groups, individuals on a WW plan should consume within their set daily points to reach their perfect 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 wanted weight, you must stay within your day-to-day point allowance.
Weight-loss: Many studies show that the WW program can help you slim down.
For instance, an evaluation of 45 research studies discovered that individuals who followed a WW diet lost 2.6% more weight than individuals who got basic therapy.
What’s more, people who follow WW programs have actually been revealed to be more effective at maintaining weight-loss after numerous years, compared with those who follow other diet plans.
Other advantages: WW allows flexibility, making it simple to follow. This makes it possible for people with dietary restrictions, such as those with food allergic reactions, to follow the strategy.
Drawbacks: While it permits flexibility, WW can be costly depending on the subscription strategy. Likewise, it’s flexibility can be a downfall if dieters select unhealthy foods.
WW, or Weight Watchers, is a weight loss program that uses a points-based system. Studies show that it’s effective for long-lasting weight loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating plan that is developed to assist treat or avoid hypertension, which is scientifically called high blood pressure.
It stresses eating plenty of fruits, veggies, entire 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 people report dropping weight on it.
How it works: The DASH diet plan advises specific servings of various food groups. The variety of servings you are permitted to consume depends on your day-to-day calorie intake.
For example, a typical individual on the DASH diet plan would eat about 5 portions of veggies, 5 portions of fruit, 7 portions of healthy carbs like entire grains, 2 portions of low-fat dairy items, and 2 portions or less of lean meats per day.
In addition, you’re allowed to consume nuts and seeds 2– 3 times per week.
Weight-loss: Studies reveal that the DASH diet plan can help you reduce weight .
For example, an analysis of 13 studies discovered that individuals on the DASH diet plan lost significantly more weight over 8– 24 weeks than people on a control diet.
Other benefits: The DASH diet has been revealed to reduce blood pressure levels and several heart disease danger elements. Also, it may help fight reoccurring depressive signs and lower your threat of breast and colorectal cancer.
Drawbacks: While the DASH diet plan may assist weight loss, there is combined evidence on salt intake and blood pressure. In addition, consuming too little salt has been linked to increased insulin resistance and an increased risk of death in individuals with heart failure.
The DASH diet is a low-salt diet that has actually been shown to help weight reduction. Studies have actually likewise linked it to additional benefits for your heart and minimized dangers of other persistent diseases.
The bottom line. How Do I Lose Weight After 50
Lots of diets can help you lose weight.
A few of the most well-researched diet plans and consuming strategies include intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have been revealed to be effective for weight loss, the diet plan you select should depend on your way of life and food preferences. This makes sure that you are more likely to stick to it in the long term.