It’s estimated that almost half of American adults attempt to lose weight each year.
Among the very best methods to slim down is by changing your diet plan.
Yet, the sheer variety of readily available diet plans might make it hard to get going, as you’re unsure which one is most appropriate, sustainable, and efficient.
Some diets intend to curb your cravings to lower your food intake, while others suggest limiting your intake of calories and either carbohydrates or fat.
What’s more, numerous offer health advantages that surpass weight loss.
Here are the 8 best diet plan strategies to help you shed weight and enhance your overall health.
1. Intermittent fasting Can You Lose Weight After 50
Periodic fasting is a dietary technique that cycles between periods of fasting and consuming.
Various kinds exist, consisting of the 16/8 technique, which involves restricting your calorie consumption to 8 hours daily, and the 5:2 technique, which limits your day-to-day calorie consumption to 500– 600 calories twice per week.
How it works: Periodic fasting limits the time you’re enabled to eat, which is an easy method to lower your calorie intake. This can result in weight loss– unless you compensate by eating excessive food during permitted consuming durations.
Weight reduction: In a review of studies, intermittent fasting was shown to cause 3– 8% weight reduction over 3– 24 weeks, which is a substantially greater percentage than other approaches .
The exact same evaluation showed that in this manner of eating may decrease waist circumference by 4– 7%, which is a marker for damaging stomach fat.
Other research studies found that intermittent fasting can increase fat loss while protecting muscle mass, which can improve metabolic process.
Other advantages: Periodic fasting has actually been linked to anti-aging results, increased insulin sensitivity, enhanced brain health, lowered inflammation, and many other advantages.
Drawbacks: In general, periodic fasting is safe for most healthy grownups.
That said, those sensitive to drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, need to talk to a health specialist before starting periodic fasting.
Periodic fasting cycles in between periods of fasting and consuming. It has actually been shown to help weight loss and is connected to many other health advantages.
2. Plant-based diet plans
Plant-based diet plans might help you slim down. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and ecological factors.
Nevertheless, more flexible plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet that permits consuming animal items in small amounts.
How it works: There are numerous types of vegetarianism, but the majority of include eliminating all meat, poultry, and fish. Some vegetarians might likewise avoid eggs and dairy.
The vegan diet plan takes it a step further by limiting all animal items, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined rules for the flexitarian diet, as it’s a way of life modification rather than a diet. It motivates consuming mainly fruits, vegetables, legumes, and entire grains however allows for protein and animal products in moderation, making it a popular alternative.
A number of the restricted food groups are high in calories, so restricting them may assist weight reduction.
Weight-loss: Research reveals that plant-based diets work for weight-loss .
A review of 12 studies consisting of 1,151 participants discovered that individuals on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal items .
Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet .
Plant-based diet plans likely help weight reduction 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 benefits: Plant-based diet plans have actually been connected to numerous other advantages, such as a decreased threat of persistent conditions like heart disease, particular cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diets.
Drawbacks: Though plant-based diets are healthy, they can limit important nutrients that are normally discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian method or proper supplements can help represent these nutrients.
Plant-based diets limit meat and animal items for numerous reasons. Studies reveal that they help weight reduction by decreasing your calorie consumption and use lots of other advantages.
3. Low-carb diet plans
Low-carb diets are amongst the most popular diet plans for weight reduction. Examples consist of the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties lower carbs more significantly than others. For instance, very-low-carb diet plans 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 diets restrict your carb consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is very important, as protein can assist suppress your cravings, raise your metabolic process, and save muscle mass.
In very-low-carb diets like keto, your body begins using fats instead of carbs for energy by transforming them into ketones. This procedure is called ketosis.
Weight reduction: Numerous research studies show that low-carb diets can assist weight reduction and might be more efficient than standard low-fat diet plans.
For instance, a review of 53 studies consisting of 68,128 participants found that low-carb diets resulted in considerably more weight reduction than low-fat diet plans.
What’s more, low-carb diets seem rather reliable at burning damaging stomach fat .
Other benefits: Research study suggests that low-carb diet plans might lower threat elements for heart problem, consisting of high cholesterol and blood pressure levels. They might also improve blood sugar level and insulin levels in people with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be hard to follow and cause indigestion in some individuals.In really uncommon situations, following a very-low-carb diet might cause a condition referred to as ketoacidosis, a dangerous metabolic condition that can be fatal if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carbohydrate intake, which motivates your body to utilize more fat as fuel. They can assist you reduce weight and use lots of other advantages.
4. The paleo diet
The paleo diet supporters consuming the exact same foods that your hunter-gatherer forefathers apparently consumed.
It’s based upon the theory that modern diseases are linked to the Western diet, as supporters think that the body hasn’t developed to process vegetables, grains, and dairy.
How it works: The paleo diet plan advocates eating whole foods, fruits, vegetables, 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 reduction: Numerous research studies have revealed that the paleo diet plan can assist weight-loss and decrease hazardous belly fat.
For instance, in one 3-week study, 14 healthy adults following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and minimized their waist circumference– a marker for tummy fat– by approximately 0.6 inches (1.5 cm) .
Research study likewise recommends that the paleo diet plan may be more filling than popular diet plans like the Mediterranean diet and low-fat diets. This may be because of its high protein content.
Other benefits: Following the paleo diet plan may reduce a number of heart problem risk factors, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet plan is healthy, it limits several nutritious food groups, including vegetables, entire grains, and dairy.
The paleo diet plan advocates eating entire foods, likewise to how your ancestors ate. Research studies reveal that it may help weight loss and lower cardiovascular disease danger elements.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have been popular for decades.
In general, a low-fat diet plan includes limiting your fat consumption to 30% of your day-to-day calories.
Some extremely- and ultra-low-fat diets intend to restrict fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat consumption due to the fact that fat provides about twice the variety of calories per gram, compared with the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diets consist of fewer than 10% of calories from fat, with around 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limit meat and animal products.
Weight reduction: As low-fat diets limit calorie consumption, they can aid weight-loss.
An analysis of 33 studies including over 73,500 participants discovered that following a low-fat diet plan caused small but appropriate changes in weight and waist area.
Nevertheless, while low-fat diets appear to be as effective as low-carb diet plans for weight-loss in controlled situations, low-carb diet plans seem to be more reliable everyday.
Ultra-low-fat diet plans have actually been revealed to be effective, particularly among individuals with obesity. For instance, an 8-week research study in 56 individuals discovered that consuming a diet making up 7– 14% fat led to a typical weight reduction of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diet plans have actually been connected to a reduced danger of heart problem and stroke. They might also lower swelling and improve markers of diabetes.
Downsides: Limiting fat excessive can lead to health issue in the long term, as fat plays an essential role in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diets have actually been connected to a higher risk of metabolic syndrome.
Low-fat diets limit your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have connected low-fat diets to weight loss and lower dangers of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based on foods that people in nations like Italy and Greece used to eat.
Though it was created to lower heart problem danger, many research studies show that it can also help weight-loss.
How it works: The Mediterranean diet advocates consuming plenty of fruits, vegetables, nuts, seeds, legumes, roots, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in small amounts. Meanwhile, red meats are limited.
Furthermore, the Mediterranean diet plan limits refined grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other highly processed foods.
Weight-loss: Though it’s not specifically a weight loss diet, many research studies show that embracing a Mediterranean-style diet plan may 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 plan.
Other advantages: The Mediterranean diet plan motivates consuming a lot of antioxidant-rich foods, which might help combat inflammation and oxidative tension by reducing the effects of complimentary radicals. It has actually been connected to decreased dangers of cardiovascular disease and premature death.
Disadvantages: As the Mediterranean diet is not strictly a weight reduction diet plan, people might not drop weight following it unless they also take in fewer calories.
The Mediterranean diet plan highlights eating lots of fruits, vegetables, fish, and healthy oils while limiting refined and highly processed foods. While it’s not a weight loss diet, studies reveal that it can promote weight reduction and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight loss programs worldwide.
While it doesn’t restrict any food groups, individuals on a WW plan must eat within their set daily points to reach their ideal weight.
How it works: WW is a points-based system that designates different foods and beverages a value, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you must stay within your everyday point allowance.
Weight-loss: Numerous studies show that the WW program can help you slim down.
For example, an evaluation of 45 studies discovered that individuals who followed a WW diet plan lost 2.6% more weight than people who got standard therapy.
What’s more, individuals who follow WW programs have actually been revealed to be more successful at keeping weight-loss after several years, compared to those who follow other diet plans.
Other benefits: WW allows versatility, making it simple to follow. This enables people with dietary restrictions, such as those with food allergic reactions, to follow the strategy.
Downsides: While it permits flexibility, WW can be pricey depending on the membership strategy. Also, it’s versatility can be a failure if dieters pick junk foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Research studies show that it works for long-term weight loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating strategy that is developed to assist deal with or avoid high blood pressure, which is scientifically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, 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, lots of people report slimming down on it.
How it works: The DASH diet advises specific servings of different food groups. The number of portions you are enabled to consume depends on your everyday calorie intake.
For example, an average person on the DASH diet plan would eat about 5 portions of veggies, 5 portions of fruit, 7 servings of healthy carbohydrates like entire grains, 2 portions of low-fat dairy items, and 2 servings or less of lean meats per day.
In addition, you’re enabled to consume nuts and seeds 2– 3 times each week.
Weight-loss: Studies reveal that the DASH diet can help you slim down .
For example, an analysis of 13 research studies found that people on the DASH diet lost substantially more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet has actually been revealed to minimize high blood pressure levels and several cardiovascular disease threat factors. Also, it might assist combat persistent depressive signs and lower your risk of breast and colorectal cancer.
Drawbacks: While the DASH diet might aid weight loss, there is blended proof on salt intake and blood pressure. In addition, eating insufficient salt has actually been connected to increased insulin resistance and an increased threat of death in individuals with heart failure.
The DASH diet plan is a low-salt diet plan that has been revealed to help weight loss. Studies have actually likewise connected it to fringe benefits for your heart and lowered risks of other persistent diseases.
The bottom line. Can You Lose Weight After 50
Lots of diet plans can help you lose weight.
A few of the most well-researched diet plans and eating plans include intermittent fasting, plant-based diet plans, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diets have actually been shown to be efficient for weight loss, the diet you choose should depend on your lifestyle and food preferences. This makes sure that you are most likely to adhere to it in the long term.