It’s approximated that nearly half of American grownups try to reduce weight each year.
Among the best methods to reduce weight is by changing your diet plan.
Yet, the sheer number of offered diet strategies may make it hard to get started, as you’re uncertain which one is most ideal, sustainable, and reliable.
Some diet plans intend to curb your hunger to minimize your food consumption, while others suggest restricting your consumption of calories and either carbs or fat.
What’s more, numerous provide health advantages that surpass weight-loss.
Here are the 8 best diet plan plans to help you shed weight and improve your overall health.
1. Intermittent fasting Can You Really Lose Weight After 50
Intermittent fasting is a dietary technique that cycles in between durations of fasting and eating.
Different types exist, consisting of the 16/8 approach, which includes restricting your calorie consumption to 8 hours each day, and the 5:2 technique, which limits your day-to-day calorie intake to 500– 600 calories twice per week.
How it works: Intermittent fasting limits the time you’re permitted to eat, which is a simple method to minimize your calorie intake. This can cause weight loss– unless you compensate by eating too much food throughout allowed consuming durations.
Weight reduction: In an evaluation of studies, intermittent fasting was revealed to cause 3– 8% weight-loss over 3– 24 weeks, which is a considerably higher percentage than other approaches .
The exact same evaluation showed that this way of consuming might reduce waist area by 4– 7%, which is a marker for hazardous stubborn belly fat.
Other research studies found that intermittent fasting can increase fat loss while preserving muscle mass, which can improve metabolic process.
Other advantages: Periodic fasting has actually been linked to anti-aging impacts, increased insulin sensitivity, enhanced brain health, decreased inflammation, and many other benefits.
Drawbacks: In general, periodic fasting is safe for the majority of healthy grownups.
That said, those conscious drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding females, ought to talk to a health expert before starting periodic fasting.
Intermittent fasting cycles between periods of fasting and eating. It has been shown to aid weight-loss and is connected to lots of other health benefits.
2. Plant-based diet plans
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and environmental factors.
Nevertheless, more versatile plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet that allows eating animal products in small amounts.
How it works: There are many types of vegetarianism, but many include eliminating all meat, poultry, and fish. Some vegetarians might similarly avoid eggs and dairy.
The vegan diet takes it an action even more by limiting all animal items, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined guidelines for the flexitarian diet, as it’s a lifestyle modification instead of a diet. It motivates consuming mostly fruits, vegetables, vegetables, and whole grains however allows for protein and animal products in small amounts, making it a popular option.
A lot of the restricted food groups are high in calories, so restricting them might help weight loss.
Weight loss: Research reveals that plant-based diets work for weight reduction .
A review of 12 research studies including 1,151 participants found that individuals on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who consisted of animal products .
Plus, those following a vegan diet plan lost approximately 5.5 pounds (2.5 kg) more than people not eating a plant-based diet plan .
Plant-based diet plans most likely aid weight reduction since 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 diets have been connected to lots of other benefits, such as a decreased danger of persistent conditions like cardiovascular disease, specific cancers, and diabetes. They can also be more ecologically sustainable than meat-based diet plans.
Downsides: Though plant-based diets are healthy, they can limit crucial nutrients that are generally discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or correct supplements can help represent these nutrients.
Plant-based diets restrict meat and animal items for various factors. Research studies reveal that they assist weight loss by reducing your calorie consumption and use numerous other advantages.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diets for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties lower carbs more drastically than others. For example, 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 carb intake in favor of protein and fat.
They’re usually greater in protein than low-fat diet plans, which is important, as protein can assist suppress your hunger, raise your metabolic process, and conserve muscle mass.
In very-low-carb diets like keto, your body begins using fats instead of carbs for energy by converting them into ketones. This procedure is called ketosis.
Weight loss: Many studies suggest that low-carb diet plans can assist weight reduction and might be more reliable than standard low-fat diets.
For example, an evaluation of 53 studies consisting of 68,128 participants found that low-carb diets led to considerably more weight-loss than low-fat diet plans.
What’s more, low-carb diets appear to be rather efficient at burning damaging stomach fat .
Other advantages: Research recommends that low-carb diets might lower threat aspects for heart problem, consisting of high cholesterol and high blood pressure levels. They might likewise improve blood glucose and insulin levels in individuals with type 2 diabetes.
Downsides: In many cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause indigestion in some individuals.In extremely rare scenarios, following a very-low-carb diet plan may trigger a condition called ketoacidosis, an unsafe metabolic condition that can be deadly if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carbohydrate intake, which encourages your body to utilize more fat as fuel. They can assist you drop weight and use numerous other advantages.
4. The paleo diet plan
The paleo diet plan supporters consuming the very same foods that your hunter-gatherer ancestors presumably consumed.
It’s based upon the theory that modern-day diseases are connected to the Western diet plan, as advocates think that the human body hasn’t developed to process vegetables, grains, and dairy.
How it works: The paleo diet plan advocates consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.
Weight-loss: Many studies have shown that the paleo diet plan can assist weight loss and decrease hazardous tummy fat.
For example, in one 3-week research study, 14 healthy adults following a paleo diet 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 likewise recommends that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This may be due to its high protein material.
Other advantages: Following the paleo diet plan might lower several cardiovascular disease threat elements, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet is healthy, it restricts several healthy food groups, consisting of vegetables, whole grains, and dairy.
The paleo diet advocates eating whole foods, likewise to how your ancestors ate. Research studies reveal that it may help weight loss and decrease heart disease danger factors.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diets have been popular for decades.
In general, a low-fat diet plan includes limiting your fat intake to 30% of your day-to-day calories.
Some extremely- and ultra-low-fat diets aim to restrict fat intake to under 10% of calories.
How it works: Low-fat diets restrict fat consumption since fat provides about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diets include less than 10% of calories from fat, with roughly 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 reduction: As low-fat diet plans restrict calorie consumption, they can aid weight-loss.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet led to little but relevant modifications in weight and waist area.
Nevertheless, while low-fat diets appear to be as effective as low-carb diets for weight-loss in regulated scenarios, low-carb diets appear to be more effective everyday.
Ultra-low-fat diets have actually been shown to be successful, specifically among people with weight problems. For instance, an 8-week study in 56 participants found that consuming a diet consisting of 7– 14% fat caused an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have actually been linked to a decreased threat of heart problem and stroke. They might likewise decrease swelling and enhance markers of diabetes.
Drawbacks: Limiting fat excessive can result in health problems in the long term, as fat plays a key function in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have actually been connected to a higher danger of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is higher in calories than protein and carbohydrates. Research studies have linked low-fat diet plans to weight loss and lower threats of heart problem and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece utilized to eat.
Though it was developed to lower heart problem risk, many research studies suggest that it can likewise aid weight reduction.
How it works: The Mediterranean diet plan advocates eating plenty of fruits, veggies, nuts, seeds, beans, roots, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in moderation. Meanwhile, red meats are restricted.
Furthermore, the Mediterranean diet plan restricts improved grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other extremely processed foods.
Weight-loss: Though it’s not specifically a weight loss diet, numerous research studies reveal that adopting a Mediterranean-style diet plan might aid weight loss.
For example, an analysis of 19 research studies discovered that people who combined the Mediterranean diet plan with exercise or calorie constraint lost approximately 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet plan motivates eating a lot of antioxidant-rich foods, which might assist fight inflammation and oxidative stress by neutralizing complimentary radicals. It has been linked to reduced threats of cardiovascular disease and sudden death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight reduction diet, individuals may not reduce weight following it unless they also take in less calories.
The Mediterranean diet plan emphasizes consuming lots of fruits, vegetables, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight-loss diet, research studies reveal that it can promote weight reduction and overall 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, people on a WW plan should eat within their set day-to-day indicate reach their ideal weight.
How it works: WW is a points-based system that appoints different foods and beverages a value, depending upon their calorie, fat, and fiber contents.
To reach your wanted weight, you need to stay within your everyday point allowance.
Weight loss: Numerous research studies show that the WW program can assist you drop weight.
For instance, a review of 45 studies found that people who followed a WW diet plan lost 2.6% more weight than people who got basic therapy.
What’s more, individuals who follow WW programs have been shown to be more successful at maintaining weight loss after numerous years, compared with those who follow other diets.
Other benefits: WW permits versatility, making it simple to follow. This allows individuals with dietary limitations, such as those with food allergic reactions, to follow the plan.
Downsides: While it allows for versatility, WW can be costly depending upon the membership plan. Also, it’s versatility can be a downfall if dieters pick junk foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Research studies reveal that it works for long-lasting weight-loss and extremely flexible.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is created to assist deal with or prevent hypertension, which is clinically known as hypertension.
It stresses consuming plenty of fruits, veggies, whole 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 plan, lots of people report dropping weight on it.
How it works: The DASH diet suggests particular servings of various food groups. The variety of portions you are allowed to consume depends on your daily calorie intake.
For instance, a typical individual on the DASH diet plan would eat about 5 portions of veggies, 5 portions of fruit, 7 servings of healthy carbohydrates like whole grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meats per day.
In addition, you’re enabled to eat nuts and seeds 2– 3 times weekly.
Weight loss: Studies reveal that the DASH diet plan can assist you reduce weight .
For example, an analysis of 13 studies discovered that individuals on the DASH diet plan lost considerably more weight over 8– 24 weeks than people on a control diet plan.
Other benefits: The DASH diet plan has actually been revealed to minimize blood pressure levels and several heart problem danger factors. Likewise, it might help combat frequent depressive symptoms and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might aid weight reduction, there is blended evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased danger of death in people with cardiac arrest.
The DASH diet plan is a low-salt diet that has actually been revealed to assist weight loss. Studies have actually also connected it to fringe benefits for your heart and minimized risks of other persistent diseases.
The bottom line. Can You Really Lose Weight After 50
Many diet plans can help you lose weight.
Some of the most well-researched diets and consuming strategies consist of intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diets, the paleo diet plan, the Mediterranean diet plan, 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 plan you pick should depend upon your way of life and food choices. This makes sure that you are more likely to stick to it in the long term.