It’s approximated that almost half of American adults attempt to lose weight each year.
One of the best methods to drop weight is by changing your diet.
Yet, the large variety of readily available diet strategies might make it hard to get started, as you’re not sure which one is most ideal, sustainable, and reliable.
Some diet plans intend to curb your appetite to decrease your food intake, while others suggest limiting your intake of calories and either carbohydrates or fat.
What’s more, many use health advantages that go beyond weight reduction.
Here are the 8 best diet plan plans to assist you shed weight and improve your general health.
1. Periodic fasting Is It Possible To Lose Weight After 50
Periodic fasting is a dietary technique that cycles in between periods of fasting and consuming.
Different types exist, including the 16/8 technique, which involves limiting your calorie intake to 8 hours daily, and the 5:2 method, which limits your day-to-day calorie consumption to 500– 600 calories twice each week.
How it works: Intermittent fasting limits the time you’re permitted to consume, which is a simple way to reduce your calorie intake. This can result in weight-loss– unless you compensate by eating too much food during enabled consuming periods.
Weight loss: In an evaluation of studies, periodic fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a substantially higher portion than other methods .
The very same evaluation revealed that in this manner of eating might lower waist circumference by 4– 7%, which is a marker for damaging stubborn belly fat.
Other research studies discovered that intermittent fasting can increase fat burning while maintaining muscle mass, which can improve metabolic process.
Other advantages: Intermittent fasting has actually been connected to anti-aging effects, increased insulin sensitivity, enhanced brain health, reduced swelling, and numerous other advantages.
Disadvantages: In general, intermittent fasting is safe for the majority of healthy adults.
That stated, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, need to talk with a health expert before starting intermittent fasting.
Intermittent fasting cycles between periods of fasting and eating. It has actually been shown to aid weight loss and is connected to many other health advantages.
2. Plant-based diets
Plant-based diet plans might assist you slim down. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and environmental reasons.
However, more versatile plant-based diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables consuming animal products in moderation.
How it works: There are lots of kinds of vegetarianism, but the majority of involve removing all meat, poultry, and fish. Some vegetarians may likewise prevent eggs and dairy.
The vegan diet takes it an action further by limiting all animal products, in addition to animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut guidelines for the flexitarian diet, as it’s a lifestyle change instead of a diet plan. It motivates consuming mainly fruits, vegetables, legumes, and entire grains but allows for protein and animal items in small amounts, making it a popular alternative.
Many of the limited food groups are high in calories, so limiting them might aid weight loss.
Weight loss: Research shows that plant-based diet plans are effective for weight loss .
A review of 12 research studies including 1,151 individuals discovered that individuals on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who included animal products .
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 likely help weight-loss because 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 advantages, such as a reduced danger of persistent conditions like heart problem, particular cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Disadvantages: Though plant-based diet plans are healthy, they can limit crucial nutrients that are typically 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 represent these nutrients.
Plant-based diet plans limit meat and animal products for numerous factors. Studies show that they assist weight-loss by reducing your calorie consumption and provide lots of other advantages.
3. Low-carb diet plans
Low-carb diets are among the most popular diets for weight-loss. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties lower carbohydrates more considerably than others. For instance, very-low-carb diets like the keto diet 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 carbohydrate consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diets, which is necessary, as protein can assist curb your hunger, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body starts utilizing 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 diets can aid weight loss and might be more effective than conventional low-fat diets.
For example, a review of 53 research studies including 68,128 participants discovered that low-carb diets led to substantially more weight loss than low-fat diet plans.
What’s more, low-carb diet plans seem rather effective at burning damaging stomach fat .
Other benefits: Research study recommends that low-carb diets may reduce threat factors for heart disease, consisting of high cholesterol and blood pressure levels. They might also improve blood sugar and insulin levels in people with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be hard to follow and cause digestive upset in some individuals.In very uncommon scenarios, following a very-low-carb diet may cause a condition referred to as ketoacidosis, a hazardous metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carbohydrate consumption, which motivates your body to use more fat as fuel. They can assist you drop weight and provide lots of other benefits.
4. The paleo diet plan
The paleo diet supporters consuming the exact same foods that your hunter-gatherer forefathers supposedly ate.
It’s based upon the theory that contemporary illness are connected to the Western diet, as proponents think that the body hasn’t evolved to process legumes, grains, and dairy.
How it works: The paleo diet supporters eating entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations enable some dairy products like cheese.
Weight loss: Various research studies have revealed that the paleo diet can assist weight reduction and lower hazardous tummy fat.
For instance, in one 3-week research study, 14 healthy grownups following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and decreased their waist circumference– a marker for stomach 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 and low-fat diet plans. This might be due to its high protein content.
Other benefits: Following the paleo diet might reduce a number of cardiovascular disease threat elements, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits a number of healthy food groups, including vegetables, entire grains, and dairy.
The paleo diet advocates eating whole foods, likewise to how your ancestors consumed. Studies show that it may help weight loss and minimize heart disease risk elements.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diets have actually been popular for years.
In general, a low-fat diet plan involves restricting your fat consumption to 30% of your everyday calories.
Some really- and ultra-low-fat diets aim to restrict fat intake to under 10% of calories.
How it works: Low-fat diet plans limit fat intake since fat supplies about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diets contain less than 10% of calories from fat, with roughly 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limitation meat and animal items.
Weight loss: As low-fat diets restrict calorie intake, they can help weight reduction.
An analysis of 33 research studies consisting of over 73,500 individuals found that following a low-fat diet plan resulted in little however relevant modifications in weight and waist circumference.
However, while low-fat diets appear to be as efficient as low-carb diets for weight reduction in regulated scenarios, low-carb diets appear to be more effective everyday.
Ultra-low-fat diet plans have actually been shown to be effective, especially amongst individuals with weight problems. For instance, an 8-week 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 advantages: Low-fat diet plans have been connected to a decreased threat of heart problem and stroke. They might likewise decrease swelling and improve markers of diabetes.
Downsides: Limiting fat too much can cause health issue in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been connected to a higher risk of metabolic syndrome.
Low-fat diet plans limit your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have actually linked low-fat diets to weight-loss and lower threats of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece utilized to eat.
Though it was created to lower cardiovascular disease risk, many research studies suggest that it can also assist weight-loss.
How it works: The Mediterranean diet plan supporters consuming a lot of fruits, veggies, nuts, seeds, vegetables, roots, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. Meanwhile, red meats are limited.
In addition, the Mediterranean diet limits fine-tuned 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 plan, numerous studies show that adopting a Mediterranean-style diet may help weight loss.
For instance, an analysis of 19 research studies discovered that individuals who combined the Mediterranean diet with workout or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet plan motivates consuming plenty of antioxidant-rich foods, which may help combat inflammation and oxidative tension by reducing the effects of totally free radicals. It has been connected to reduced risks of cardiovascular disease and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight loss diet plan, people may not slim down following it unless they likewise consume less calories.
The Mediterranean diet plan stresses eating plenty of fruits, veggies, fish, and healthy oils while restricting fine-tuned and extremely processed foods. While it’s not a weight reduction diet, studies reveal that it can promote weight reduction and overall health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is one of the most popular weight reduction programs worldwide.
While it doesn’t restrict any food groups, people on a WW strategy 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 different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your preferred weight, you must remain within your daily point allowance.
Weight reduction: Lots of research studies reveal that the WW program can help you lose weight.
For example, an evaluation of 45 research studies found that individuals who followed a WW diet plan lost 2.6% more weight than individuals who received basic counseling.
What’s more, individuals who follow WW programs have been shown to be more successful at maintaining weight reduction after a number of years, compared with those who follow other diets.
Other advantages: WW enables versatility, making it easy to follow. This enables people with dietary limitations, such as those with food allergies, to comply with the plan.
Downsides: While it allows for flexibility, WW can be pricey depending on the membership strategy. Also, it’s flexibility can be a failure if dieters pick 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 flexible.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is developed to assist treat or avoid high blood pressure, which is clinically known as hypertension.
It stresses eating lots of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet plan is not a weight-loss diet plan, lots of people report dropping weight on it.
How it works: The DASH diet recommends particular servings of various food groups. The variety of servings you are permitted to consume depends on your daily calorie intake.
For instance, an average person on the DASH diet would eat about 5 servings of vegetables, 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 enabled to eat nuts and seeds 2– 3 times per week.
Weight-loss: Studies show that the DASH diet can assist you slim down .
For example, an analysis of 13 studies found that people on the DASH diet plan lost considerably more weight over 8– 24 weeks than people on a control diet.
Other benefits: The DASH diet plan has actually been shown to decrease high blood pressure levels and numerous heart disease risk elements. Also, it might help fight persistent depressive signs and lower your danger of breast and colorectal cancer.
Disadvantages: While the DASH diet may help weight loss, there is combined evidence on salt intake and high blood pressure. In addition, consuming too little salt has been connected to increased insulin resistance and an increased risk of death in individuals with cardiac arrest.
The DASH diet plan is a low-salt diet that has actually been shown to assist weight loss. Studies have also linked it to additional benefits for your heart and decreased threats of other chronic diseases.
The bottom line. Is It Possible To Lose Weight After 50
Many diet plans can assist you lose weight.
Some of the most well-researched diet plans and eating strategies include periodic fasting, plant-based diets, low-carb diet plans, low-fat diet plans, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diets have actually been shown to be efficient for weight-loss, the diet you choose ought to depend upon your lifestyle and food preferences. This guarantees that you are more likely to adhere to it in the long term.