It’s estimated that almost half of American grownups attempt to reduce weight each year.
Among the very best methods to reduce weight is by altering your diet.
Yet, the sheer variety of readily available diet plan strategies may make it hard to get started, as you’re not sure which one is most ideal, sustainable, and efficient.
Some diets intend to curb your hunger to decrease your food intake, while others recommend limiting your consumption of calories and either carbs or fat.
What’s more, lots of provide health benefits that go beyond weight reduction.
Here are the 8 finest diet strategies to help you shed weight and enhance your overall health.
1. Periodic fasting Losing Weight Over 50 Fast
Periodic fasting is a dietary technique that cycles in between periods of fasting and consuming.
Various forms exist, consisting of the 16/8 approach, which includes limiting your calorie consumption to 8 hours each day, and the 5:2 method, which restricts your daily calorie intake to 500– 600 calories two times per week.
How it works: Periodic fasting restricts the time you’re allowed to eat, which is a basic method to minimize your calorie intake. This can result in weight reduction– unless you compensate by eating too much food during permitted consuming durations.
Weight-loss: In a review of research studies, periodic fasting was revealed to cause 3– 8% weight-loss over 3– 24 weeks, which is a significantly higher portion than other techniques .
The very same review showed that by doing this of consuming might lower waist area by 4– 7%, which is a marker for damaging tummy fat.
Other studies discovered that intermittent fasting can increase weight loss while preserving muscle mass, which can enhance metabolism.
Other advantages: Periodic fasting has actually been linked to anti-aging results, increased insulin level of sensitivity, improved brain health, decreased inflammation, and numerous other advantages.
Disadvantages: In general, intermittent fasting is safe for many healthy adults.
That said, those sensitive to drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding ladies, ought to talk to a health expert prior to beginning periodic fasting.
Intermittent fasting cycles in between durations of fasting and consuming. It has been revealed to help weight loss and is connected to numerous other health benefits.
2. Plant-based diets
Plant-based diets may assist you drop weight. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets likewise exist, such as the flexitarian diet, which is a plant-based diet plan that allows eating animal items in small amounts.
How it works: There are many kinds of vegetarianism, but the majority of involve getting rid of all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.
The vegan diet plan takes it an action even more by limiting all animal products, in addition to animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise guidelines for the flexitarian diet, as it’s a lifestyle change instead of a diet plan. It motivates consuming mainly fruits, vegetables, vegetables, and entire grains however permits protein and animal items in small amounts, making it a popular option.
A number of the restricted food groups are high in calories, so restricting them might help weight-loss.
Weight reduction: Research shows that plant-based diet plans are effective for weight reduction .
A review of 12 research studies consisting of 1,151 individuals found that individuals on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products .
Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .
Plant-based diet plans likely help weight-loss because they tend to be abundant in fiber, which can help you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diet plans have actually been linked to many other benefits, such as a reduced risk of chronic conditions like heart problem, certain cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Downsides: Though plant-based diets are healthy, they can limit crucial nutrients that are generally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian technique or appropriate supplementation can help represent these nutrients.
Plant-based diet plans limit meat and animal items for various reasons. Studies reveal that they help weight reduction by decreasing your calorie consumption and provide lots of other benefits.
3. Low-carb diets
Low-carb diets are among the most popular diet plans for weight reduction. Examples consist of the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties decrease carbohydrates more significantly than others. For example, very-low-carb diets like the keto diet plan limit this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diet plans restrict your carbohydrate consumption in favor of protein and fat.
They’re normally greater in protein than low-fat diets, which is important, as protein can help suppress your hunger, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body begins using fats instead of carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight-loss: Numerous research studies show that low-carb diet plans can help weight-loss and might be more effective than conventional low-fat diet plans.
For instance, an evaluation of 53 research studies including 68,128 individuals discovered that low-carb diet plans resulted in considerably more weight loss than low-fat diets.
What’s more, low-carb diets seem rather reliable at burning harmful tummy fat .
Other benefits: Research recommends that low-carb diet plans might reduce threat aspects for heart problem, consisting of high cholesterol and high blood pressure levels. They might likewise improve blood sugar and insulin levels in individuals with type 2 diabetes.
Downsides: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be tough to follow and trigger digestive upset in some people.In extremely uncommon situations, following a very-low-carb diet plan might trigger a condition known as ketoacidosis, a harmful metabolic condition that can be fatal if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carbohydrate intake, which encourages your body to utilize more fat as fuel. They can help you reduce weight and offer many other advantages.
4. The paleo diet plan
The paleo diet plan advocates consuming the exact same foods that your hunter-gatherer ancestors presumably ate.
It’s based upon the theory that modern illness are linked to the Western diet plan, as supporters believe that the body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet supporters consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the intake of processed foods, grains, sugar, and dairy, though some less limiting versions enable some dairy products like cheese.
Weight-loss: Many studies have revealed that the paleo diet can help weight-loss and lower hazardous stubborn belly fat.
For instance, 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 belly fat– by approximately 0.6 inches (1.5 cm) .
Research also suggests that the paleo diet might be more filling than popular diet plans like the Mediterranean diet and low-fat diets. This may be because of its high protein material.
Other benefits: Following the paleo diet plan may lower numerous heart disease risk aspects, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet plan is healthy, it restricts numerous nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet plan advocates consuming whole foods, similarly to how your ancestors consumed. Research studies show that it may assist weight loss and minimize cardiovascular disease danger elements.
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 daily calories.
Some very- and ultra-low-fat diet plans aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diet plans limit fat intake because fat provides about two times the number of calories per gram, compared with the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans include fewer than 10% of calories from fat, with around 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are generally plant-based and limitation meat and animal products.
Weight loss: As low-fat diet plans restrict calorie intake, they can aid weight-loss.
An analysis of 33 studies consisting of over 73,500 participants found that following a low-fat diet plan led to little but relevant changes in weight and waist circumference.
Nevertheless, while low-fat diet plans seem as effective as low-carb diet plans for weight loss in regulated circumstances, low-carb diets appear to be more effective everyday.
Ultra-low-fat diet plans have actually been shown to be successful, specifically among people with weight problems. For instance, an 8-week research study in 56 individuals found that eating a diet plan comprising 7– 14% fat resulted in a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diets have actually been linked to a decreased threat of heart problem and stroke. They may likewise lower inflammation and improve markers of diabetes.
Disadvantages: Limiting fat excessive can cause illness in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diets have been connected to a higher threat of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Research studies have actually connected low-fat diets to weight loss and lower dangers of cardiovascular disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in nations like Italy and Greece utilized to consume.
Though it was designed to lower cardiovascular disease threat, various research studies indicate that it can likewise help weight-loss.
How it works: The Mediterranean diet plan supporters consuming plenty of fruits, vegetables, nuts, seeds, legumes, roots, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be consumed in small amounts. On the other hand, red meats are limited.
In addition, the Mediterranean diet limits fine-tuned grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight-loss diet, many research studies show that embracing a Mediterranean-style diet may aid weight loss.
For example, an analysis of 19 studies discovered that individuals who integrated the Mediterranean diet with workout or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet plan.
Other benefits: The Mediterranean diet plan motivates consuming lots of antioxidant-rich foods, which might assist combat inflammation and oxidative tension by neutralizing totally free radicals. It has been linked to reduced risks of cardiovascular disease and sudden death.
Disadvantages: As the Mediterranean diet is not strictly a weight reduction diet, people may not slim down following it unless they also take in less calories.
The Mediterranean diet plan highlights eating lots of fruits, veggies, fish, and healthy oils while limiting refined and extremely processed foods. While it’s not a weight-loss diet plan, research studies show 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 limit any food groups, people 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 designates different foods and beverages a value, depending upon their calorie, fat, and fiber contents.
To reach your desired weight, you need to stay within your day-to-day point allowance.
Weight loss: Numerous studies show that the WW program can assist you reduce weight.
For instance, a review of 45 studies discovered that people who followed a WW diet plan lost 2.6% more weight than people who received basic counseling.
What’s more, people who follow WW programs have been revealed to be more effective at preserving weight-loss after a number of years, compared to those who follow other diet plans.
Other advantages: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to stick to the plan.
Downsides: While it permits flexibility, WW can be pricey depending upon the subscription strategy. Likewise, it’s flexibility can be a failure if dieters select junk foods.
WW, or Weight Watchers, is a weight loss program that utilizes a points-based system. Research studies show that it’s effective for long-term weight-loss and highly flexible.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is created to help deal with or prevent high blood pressure, which is scientifically called hypertension.
It stresses consuming a lot of fruits, vegetables, 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, many individuals report losing weight on it.
How it works: The DASH diet suggests specific portions of various food groups. The variety of portions you are enabled to eat depends on your daily calorie intake.
For instance, an average person on the DASH diet plan would consume about 5 servings of veggies, 5 servings of fruit, 7 servings of healthy carbs like entire grains, 2 portions of low-fat dairy products, and 2 portions or fewer of lean meats each day.
In addition, you’re allowed to consume nuts and seeds 2– 3 times each week.
Weight-loss: Research studies reveal that the DASH diet plan can help you reduce weight .
For instance, an analysis of 13 studies discovered that people on the DASH diet lost significantly more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet plan has actually been revealed to lower high blood pressure levels and several heart disease danger elements. Likewise, it might help fight persistent depressive signs and lower your danger of breast and colorectal cancer.
Downsides: While the DASH diet plan might aid weight loss, there is blended evidence on salt intake and blood pressure. In addition, consuming too little salt has actually 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 plan that has been revealed to assist weight reduction. Studies have likewise linked it to additional benefits for your heart and decreased threats of other chronic illness.
The bottom line. Losing Weight Over 50 Fast
Many diets can help you reduce weight.
A few of the most well-researched diet plans and eating strategies include periodic fasting, plant-based diet plans, low-carb diets, low-fat diet plans, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have actually been revealed to be reliable for weight loss, the diet you choose must depend on your way of life and food choices. This makes sure that you are most likely to adhere to it in the long term.