It’s estimated that almost half of American adults try to reduce weight each year.
Among the very best methods to lose weight is by altering your diet plan.
Yet, the large number of available diet plan plans may make it tough to get going, as you’re unsure which one is most suitable, sustainable, and effective.
Some diet plans intend to curb your cravings to minimize your food intake, while others recommend limiting your intake of calories and either carbs or fat.
What’s more, many provide health benefits that surpass weight reduction.
Here are the 8 best diet plan strategies to assist you shed weight and enhance your general health.
1. Periodic fasting Lose Fat Fast Over 50
Periodic fasting is a dietary method that cycles between durations of fasting and eating.
Different kinds exist, consisting of the 16/8 approach, which includes limiting your calorie intake to 8 hours daily, and the 5:2 method, which limits your day-to-day calorie intake to 500– 600 calories twice per week.
How it works: Intermittent fasting restricts the time you’re enabled to eat, which is a basic method to minimize your calorie intake. This can lead to weight-loss– unless you compensate by eating too much food throughout enabled eating periods.
Weight-loss: In a review of research studies, intermittent fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a significantly higher portion than other approaches .
The very same review revealed that this way of eating may decrease waist circumference by 4– 7%, which is a marker for damaging stomach fat.
Other research studies discovered that intermittent fasting can increase weight loss while maintaining muscle mass, which can enhance metabolism.
Other advantages: Periodic fasting has been connected to anti-aging effects, increased insulin sensitivity, improved brain health, lowered inflammation, and lots of other benefits.
Disadvantages: In general, periodic fasting is safe for many healthy adults.
That said, those conscious drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding females, must talk with a health expert before beginning periodic fasting.
Intermittent fasting cycles in between periods of fasting and eating. 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 items for health, ethical, and environmental factors.
Nevertheless, more flexible plant-based diet plans likewise exist, such as the flexitarian diet, which is a plant-based diet plan that permits consuming animal items in moderation.
How it works: There are many types of vegetarianism, however many involve getting rid of all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet plan takes it a step even more by restricting all animal items, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise rules for the flexitarian diet plan, as it’s a way of life modification rather than a diet plan. It motivates consuming mostly fruits, veggies, legumes, and entire grains but allows for protein and animal items in moderation, making it a popular option.
A number of the limited food groups are high in calories, so restricting them may aid weight-loss.
Weight loss: Research study reveals that plant-based diet plans are effective for weight-loss .
A review of 12 research studies consisting of 1,151 participants discovered that people on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who consisted of animal items .
Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet .
Plant-based diets likely help weight reduction due to the fact that they tend to be abundant in fiber, which can assist you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diet plans have been linked to lots of other benefits, such as a lowered danger of persistent conditions like cardiovascular disease, specific cancers, and diabetes. They can also be more ecologically sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can limit essential nutrients that are usually found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian method or correct supplementation can assist account for these nutrients.
Plant-based diet plans restrict meat and animal items for different reasons. Studies show that they assist weight loss by reducing your calorie intake and use numerous other advantages.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diets for weight-loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some varieties reduce carbs more significantly than others. For instance, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diets limit your carb consumption in favor of protein and fat.
They’re generally greater in protein than low-fat diets, which is essential, as protein can help suppress your hunger, raise your metabolic process, and conserve muscle mass.
In very-low-carb diets like keto, your body starts utilizing fats instead of carbs for energy by converting them into ketones. This process is called ketosis.
Weight loss: Many research studies indicate that low-carb diets can aid weight-loss and may be more efficient than conventional low-fat diet plans.
For instance, a review of 53 research studies consisting of 68,128 individuals discovered that low-carb diet plans led to significantly more weight loss than low-fat diets.
What’s more, low-carb diet plans appear to be quite efficient at burning harmful stubborn belly fat .
Other benefits: Research suggests that low-carb diets might lower risk elements for heart problem, consisting of high cholesterol and blood pressure levels. They might likewise enhance blood sugar and insulin levels in individuals with type 2 diabetes.
Drawbacks: Sometimes, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be tough to follow and cause digestive upset in some individuals.In really unusual circumstances, following a very-low-carb diet might cause a condition called ketoacidosis, a harmful metabolic condition that can be deadly if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb intake, which motivates your body to utilize more fat as fuel. They can help you reduce weight and provide many other advantages.
4. The paleo diet plan
The paleo diet plan advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.
It’s based on the theory that contemporary diseases are linked to the Western diet, as advocates think that the body hasn’t progressed to process vegetables, grains, and dairy.
How it works: The paleo diet plan supporters eating entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the intake of processed foods, grains, sugar, and dairy, though some less restrictive variations allow for some dairy items like cheese.
Weight-loss: Various studies have actually shown that the paleo diet plan can help weight reduction and reduce harmful belly fat.
For instance, in one 3-week study, 14 healthy adults following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and lowered their waist circumference– a marker for stomach fat– by an average of 0.6 inches (1.5 cm) .
Research study also recommends that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be because of its high protein content.
Other benefits: Following the paleo diet may minimize a number of heart disease risk factors, such as hypertension, 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 plan supporters consuming whole foods, similarly to how your ancestors consumed. Research studies show that it may aid weight-loss and decrease cardiovascular disease danger factors.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have actually been popular for decades.
In general, a low-fat diet involves 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 diet plans limit fat intake since fat provides about two times the number 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 originating 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 intake, they can help weight-loss.
An analysis of 33 research studies consisting of over 73,500 participants found that following a low-fat diet plan led to small however appropriate modifications in weight and waist area.
However, while low-fat diet plans appear to be as efficient as low-carb diet plans for weight reduction in regulated scenarios, low-carb diets appear to be more reliable day to day.
Ultra-low-fat diet plans have actually been shown to be effective, especially amongst people with obesity. For example, an 8-week research study in 56 individuals discovered that consuming a diet plan consisting of 7– 14% fat resulted in an average weight loss of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diets have actually been connected to a decreased threat of heart disease and stroke. They might also reduce inflammation and enhance markers of diabetes.
Drawbacks: Restricting fat excessive can lead to illness in the long term, as fat plays an essential role in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diets have actually been linked to a higher threat of metabolic syndrome.
Low-fat diets limit your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Studies have actually linked low-fat diet plans to weight-loss and lower risks of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based on foods that people in nations like Italy and Greece utilized to eat.
Though it was created to lower heart problem danger, many research studies show that it can also assist weight reduction.
How it works: The Mediterranean diet plan supporters consuming a lot of fruits, veggies, nuts, seeds, legumes, tubers, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be consumed in small amounts. Meanwhile, red meats are restricted.
Additionally, the Mediterranean diet plan limits refined 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 plan, numerous research studies show that embracing a Mediterranean-style diet plan might help weight-loss.
For example, an analysis of 19 studies discovered that individuals who combined the Mediterranean diet with workout or calorie constraint lost an average of 8.8 pounds (4 kg) more than those on a control diet plan.
Other benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat swelling and oxidative stress by reducing the effects of free radicals. It has actually been linked to lowered threats of cardiovascular disease and premature death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight loss diet plan, individuals might not reduce weight following it unless they likewise consume fewer calories.
The Mediterranean diet plan emphasizes consuming plenty of fruits, vegetables, fish, and healthy oils while limiting fine-tuned and highly processed foods. While it’s not a weight-loss diet, studies reveal that it can promote weight-loss and total health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among 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 everyday points to reach their ideal weight.
How it works: WW is a points-based system that assigns different foods and beverages a worth, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you should stay within your daily point allowance.
Weight reduction: Numerous research studies reveal that the WW program can help you slim down.
For instance, a review of 45 studies found that people who followed a WW diet plan lost 2.6% more weight than individuals who got standard counseling.
What’s more, people who follow WW programs have actually been shown to be more effective at keeping weight loss after numerous years, compared with those who follow other diets.
Other advantages: WW enables flexibility, making it easy to follow. This allows people with dietary limitations, such as those with food allergic reactions, to stick to the plan.
Disadvantages: While it permits versatility, WW can be costly depending on the subscription plan. Also, it’s versatility can be a failure if dieters choose junk foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Research studies reveal that it works for long-term weight-loss and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is designed to assist treat or prevent hypertension, which is clinically called hypertension.
It emphasizes consuming lots of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet is not a weight loss diet plan, many people report reducing weight on it.
How it works: The DASH diet plan suggests particular portions of various food groups. The variety of servings you are permitted to eat depends upon your daily calorie consumption.
For example, an average person on the DASH diet plan would consume about 5 servings of veggies, 5 servings of fruit, 7 servings of healthy carbohydrates like entire grains, 2 servings of low-fat dairy products, and 2 portions or less of lean meats each day.
In addition, you’re permitted to eat nuts and seeds 2– 3 times each week.
Weight reduction: Research studies show that the DASH diet plan can assist you slim down .
For instance, an analysis of 13 studies discovered that people on the DASH diet plan lost considerably more weight over 8– 24 weeks than people on a control diet plan.
Other advantages: The DASH diet plan has actually been shown to reduce blood pressure levels and several heart problem risk aspects. Also, it may help fight persistent depressive symptoms and lower your risk of breast and colorectal cancer.
Drawbacks: While the DASH diet plan may aid weight reduction, there is blended proof on salt intake and blood pressure. In addition, consuming insufficient 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 plan that has actually been shown to aid weight reduction. Research studies have actually also linked it to additional benefits for your heart and lowered risks of other chronic diseases.
The bottom line. Lose Fat Fast Over 50
Many diets can help you drop weight.
Some of the most well-researched diet plans and consuming plans consist of intermittent fasting, plant-based diets, low-carb diet plans, low-fat diets, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have been shown to be efficient for weight reduction, the diet you choose need to depend on your way of life and food preferences. This ensures that you are more likely to stay with it in the long term.