Lose Weight At 53 – The 8 Best Diet Plans

{gmdiet}

It’s estimated that nearly half of American grownups attempt to lose weight each year.

One of the very best ways to reduce weight is by altering your diet.

Yet, the sheer variety of readily available diet strategies may make it hard to begin, as you’re not sure which one is most suitable, sustainable, and effective.

Some diets intend to curb your cravings to decrease your food intake, while others recommend restricting your consumption of calories and either carbs or fat.

What’s more, lots of offer health advantages that go beyond weight loss.

Here are the 8 best diet plan strategies to help you shed weight and enhance your overall health.

1. Periodic fasting Lose Weight At 53

Intermittent fasting is a dietary strategy that cycles between durations of fasting and eating.

Different forms exist, consisting of the 16/8 approach, which involves limiting your calorie intake to 8 hours each day, and the 5:2 approach, which restricts your day-to-day calorie consumption to 500– 600 calories twice per week.

How it works: Intermittent fasting limits the time you’re permitted to consume, which is an easy method to lower your calorie intake. This can lead to weight loss– unless you compensate by eating excessive food throughout permitted consuming durations.

Weight reduction: In a review of research studies, periodic fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a substantially greater percentage than other methods .

The very same evaluation revealed that by doing this of consuming might reduce waist area by 4– 7%, which is a marker for hazardous belly fat.

Other research studies discovered that intermittent fasting can increase weight loss while protecting muscle mass, which can enhance metabolism.

Other benefits: Periodic fasting has been connected to anti-aging results, increased insulin level of sensitivity, enhanced brain health, lowered inflammation, and numerous other benefits.

Downsides: In general, periodic fasting is safe for the majority of healthy adults.

That stated, those sensitive to drops in their blood glucose levels, such as some people with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding ladies, must speak to a health specialist prior to beginning periodic fasting.

SUMMARY

Periodic fasting cycles in between periods of fasting and eating. It has been shown to help weight reduction and is connected to lots of other health advantages.

2. Plant-based diet plans

Plant-based diet plans may help you slim down. Vegetarianism and veganism are the most popular versions, which limit animal products for health, ethical, and environmental reasons.

Nevertheless, more flexible plant-based diet plans likewise exist, such as the flexitarian diet, which is a plant-based diet plan that enables eating animal items in moderation.

How it works: There are many types of vegetarianism, but a lot of include getting rid of all meat, poultry, and fish. Some vegetarians may similarly avoid eggs and dairy.

The vegan diet takes it a step even more by restricting all animal products, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.

There are no specific rules for the flexitarian diet, as it’s a lifestyle change rather than a diet. It motivates eating mainly fruits, vegetables, legumes, and whole grains but 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 reduction: Research study reveals that plant-based diet plans are effective for weight reduction .

A review of 12 studies including 1,151 participants discovered that people 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 plan lost an average of 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .

Plant-based diets likely aid weight reduction because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat.

Other benefits: Plant-based diets have actually been connected to lots of other benefits, such as a minimized danger of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.

Downsides: Though plant-based diet plans are healthy, they can limit crucial nutrients that are normally discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian method or appropriate supplements can help represent these nutrients.

SUMMARY

Plant-based diets restrict meat and animal products for various factors. Research studies reveal that they help weight loss by reducing your calorie consumption and use many other advantages.

3. Low-carb diet plans

Low-carb diet plans are amongst the most popular diet plans for weight-loss. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.

Some ranges lower carbs more considerably than others. For example, very-low-carb diets like the keto diet 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 intake in favor of protein and fat.

They’re typically higher in protein than low-fat diets, which is important, as protein can assist suppress your hunger, raise your metabolism, and save muscle mass.

In very-low-carb diets like keto, your body starts utilizing fatty acids instead of carbohydrates for energy by converting them into ketones. This process is called ketosis.

Weight reduction: Lots of research studies show that low-carb diet plans can help weight loss and might be more efficient than traditional low-fat diets.

For example, a review of 53 studies including 68,128 individuals discovered that low-carb diet plans resulted in substantially more weight loss than low-fat diets.

What’s more, low-carb diets appear to be quite efficient at burning hazardous stubborn belly fat .

Other benefits: Research study recommends that low-carb diet plans may decrease danger aspects for heart problem, including high cholesterol and blood pressure levels. They may also enhance blood sugar and insulin levels in individuals with type 2 diabetes.

Drawbacks: In some cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be hard to follow and trigger digestive upset in some individuals.In extremely rare scenarios, following a very-low-carb diet might trigger a condition known as ketoacidosis, a hazardous metabolic condition that can be fatal if left unattended (32Trusted Source, 33Trusted Source).

SUMMARY

Low-carb diet plans limit your carbohydrate intake, which motivates your body to utilize more fat as fuel. They can assist you lose weight and use many other benefits.

4. The paleo diet

The paleo diet advocates consuming the same foods that your hunter-gatherer forefathers supposedly ate.

It’s based on the theory that modern diseases are linked to the Western diet plan, as proponents think that the body hasn’t developed to process beans, grains, and dairy.

How it works: The paleo diet plan advocates consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It limits the intake of processed foods, grains, sugar, and dairy, though some less limiting variations allow for some dairy items like cheese.

Weight loss: Many research studies have revealed that the paleo diet plan can assist weight reduction and minimize harmful stomach 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 reduced their waist area– a marker for stomach fat– by an average of 0.6 inches (1.5 cm) .

Research study likewise recommends that the paleo diet may be more filling than popular diets like the Mediterranean diet plan and low-fat diets. This might be because of its high protein material.

Other advantages: Following the paleo diet might lower several cardiovascular disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).

Downsides: Though the paleo diet is healthy, it restricts a number of healthy food groups, consisting of legumes, entire grains, and dairy.

SUMMARY

The paleo diet advocates eating entire foods, similarly to how your ancestors ate. Research studies reveal that it may aid weight reduction and reduce heart problem risk aspects.

5. Low-fat diet plans

Like low-carb diets, low-fat diets have been popular for years.

In general, a low-fat diet plan involves limiting your fat intake to 30% of your daily calories.

Some extremely- and ultra-low-fat diet plans intend to restrict fat usage to under 10% of calories.

How it works: Low-fat diets limit fat intake because fat offers about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.

Ultra-low-fat diet plans include fewer than 10% of calories from fat, with approximately 80% of calories originating from carbohydrates and 10% from protein.

Ultra-low-fat diet plans are mainly plant-based and limitation meat and animal products.

Weight reduction: As low-fat diets restrict calorie intake, they can aid weight loss.

An analysis of 33 studies consisting of over 73,500 individuals discovered that following a low-fat diet plan resulted in little however relevant modifications in weight and waist area.

Nevertheless, while low-fat diets seem as reliable as low-carb diet plans for weight-loss in regulated scenarios, low-carb diet plans seem to be more reliable day to day.

Ultra-low-fat diets have actually been shown to be effective, especially among people with weight problems. For instance, an 8-week research study in 56 participants found that eating a diet consisting of 7– 14% fat led to an average weight-loss of 14.8 pounds (6.7 kg).

Other benefits: Low-fat diet plans have been connected to a lowered danger of heart disease and stroke. They might likewise minimize inflammation and enhance markers of diabetes.

Downsides: Limiting fat too much can result in illness in the long term, as fat plays a crucial role in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have actually been connected to a higher danger of metabolic syndrome.

SUMMARY

Low-fat diets limit your consumption of fat, as this macronutrient is higher in calories than protein and carbohydrates. Research studies have actually linked low-fat diets to weight reduction and lower dangers of heart problem and diabetes.

6. The Mediterranean diet plan

The Mediterranean diet plan is based on foods that people in countries like Italy and Greece utilized to eat.

Though it was developed to lower cardiovascular disease risk, numerous research studies show that it can likewise aid weight-loss.

How it works: The Mediterranean diet plan supporters consuming lots of fruits, veggies, nuts, seeds, legumes, bulbs, whole grains, fish, seafood, and additional virgin olive oil.

Foods such as poultry, eggs, and dairy items are to be consumed in moderation. Meanwhile, red meats are limited.

Furthermore, the Mediterranean diet restricts refined grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.

Weight-loss: Though it’s not specifically a weight reduction diet, lots of studies show that embracing a Mediterranean-style diet plan may help weight reduction.

For instance, an analysis of 19 research studies discovered that individuals who integrated the Mediterranean diet plan with workout or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.

Other benefits: The Mediterranean diet encourages consuming a lot of antioxidant-rich foods, which may help combat inflammation and oxidative tension by reducing the effects of free radicals. It has been linked to decreased threats of cardiovascular disease and sudden death.

Disadvantages: As the Mediterranean diet plan is not strictly a weight loss diet plan, people may not drop weight following it unless they likewise consume less calories.

SUMMARY

The Mediterranean diet plan stresses consuming plenty of fruits, veggies, fish, and healthy oils while restricting improved and highly processed foods. While it’s not a weight-loss diet, research studies show that it can promote weight-loss and total health.

7. WW (Weight Watchers).

WW, previously Weight Watchers, is among the most popular weight-loss programs worldwide.

While it doesn’t restrict any food groups, individuals on a WW strategy must eat within their set everyday indicate reach their ideal weight.

How it works: WW is a points-based system that designates various foods and beverages a value, depending upon their calorie, fat, and fiber contents.

To reach your preferred weight, you should stay within your daily point allowance.

Weight loss: Many research studies reveal that the WW program can help you reduce weight.

For instance, a review of 45 research studies discovered that individuals who followed a WW diet lost 2.6% more weight than people who got standard counseling.

What’s more, people who follow WW programs have been shown to be more successful at keeping weight loss after a number of years, compared with those who follow other diet plans.

Other benefits: WW permits flexibility, making it easy to follow. This enables individuals with dietary constraints, such as those with food allergic reactions, to stick to the plan.

Drawbacks: While it permits flexibility, WW can be expensive depending on the subscription strategy. Also, it’s flexibility can be a downfall if dieters select junk foods.

SUMMARY.

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 versatile.

8. The DASH diet.

Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is developed to help treat or prevent high blood pressure, which is scientifically called hypertension.

It highlights eating lots of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, 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 specific portions of various food groups. The variety of portions you are permitted to eat depends upon your everyday calorie consumption.

For example, an average individual on the DASH diet plan would consume about 5 portions of vegetables, 5 portions of fruit, 7 servings of healthy carbs like whole grains, 2 portions of low-fat dairy products, and 2 servings or less of lean meats per day.

In addition, you’re permitted to eat nuts and seeds 2– 3 times each week.

Weight-loss: Studies reveal that the DASH diet can help you drop weight .

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 8– 24 weeks than people on a control diet plan.

Other benefits: The DASH diet has been revealed to decrease high blood pressure levels and a number of cardiovascular disease risk elements. Also, it might assist combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer.

Drawbacks: While the DASH diet may assist weight reduction, there is blended proof on salt consumption and blood pressure. In addition, consuming too little salt has been connected to increased insulin resistance and an increased risk of death in individuals with heart failure.

SUMMARY.

The DASH diet plan is a low-salt diet that has been shown to aid weight-loss. Research studies have likewise linked it to additional benefits for your heart and decreased threats of other chronic diseases.

The bottom line. Lose Weight At 53

Lots of diet plans can assist you drop weight.

A few of the most well-researched diet plans and consuming strategies 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 diets have actually been revealed to be reliable for weight loss, the diet you select must depend on your way of life and food choices. This ensures that you are most likely to stay with it in the long term.

Lose Weight At 53 – The 8 Best Diet Plans

{gmdiet}

It’s estimated that nearly half of American grownups attempt to drop weight each year.

Among the very best ways to reduce weight is by altering your diet plan.

Yet, the sheer variety of available diet plan strategies may make it difficult to get started, as you’re unsure which one is most suitable, sustainable, and reliable.

Some diets intend to curb your cravings to reduce your food consumption, while others recommend restricting your consumption of calories and either carbs or fat.

What’s more, many provide health benefits that exceed weight loss.

Here are the 8 best diet plan plans to help you shed weight and improve your general health.

1. Intermittent fasting Lose Weight At 53

Periodic fasting is a dietary method that cycles between durations of fasting and consuming.

Different types exist, including the 16/8 approach, which includes restricting your calorie intake to 8 hours daily, and the 5:2 technique, which restricts your everyday calorie consumption to 500– 600 calories twice weekly.

How it works: Periodic fasting restricts the time you’re permitted to eat, which is a simple way to reduce your calorie consumption. This can cause weight-loss– unless you compensate by consuming excessive food during enabled eating durations.

Weight reduction: 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 percentage than other methods .

The same review showed that by doing this of eating might reduce waist area by 4– 7%, which is a marker for hazardous tummy fat.

Other research studies discovered that periodic fasting can increase fat burning while protecting muscle mass, which can improve metabolic process.

Other advantages: Intermittent fasting has been connected to anti-aging impacts, increased insulin sensitivity, enhanced brain health, reduced swelling, and numerous other benefits.

Drawbacks: In general, intermittent fasting is safe for most healthy grownups.

That stated, those conscious drops in their blood sugar level levels, such as some people with diabetes, low weight, or an eating disorder, in addition to pregnant or breastfeeding ladies, ought to speak to a health specialist prior to beginning intermittent fasting.

SUMMARY

Periodic fasting cycles between durations of fasting and consuming. It has been revealed to aid weight-loss and is linked to lots of other health benefits.

2. Plant-based diet plans

Plant-based diet plans might help you lose weight. Vegetarianism and veganism are the most popular variations, which limit animal items for health, ethical, and ecological reasons.

However, more versatile plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables eating animal items in small amounts.

How it works: There are lots of types of vegetarianism, but most involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.

The vegan diet plan takes it an action further by limiting all animal items, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.

There are no specific guidelines for the flexitarian diet, as it’s a way of life modification instead of a diet. It encourages consuming mainly fruits, veggies, vegetables, and whole grains but permits protein and animal products in moderation, making it a popular alternative.

Much of the restricted food groups are high in calories, so limiting them may assist weight-loss.

Weight reduction: Research study shows that plant-based diet plans work for weight-loss .

An evaluation of 12 studies consisting of 1,151 participants discovered that people on a plant-based diet plan lost an average of 4.4 pounds (2 kg) more than those who consisted of animal items .

Plus, those following a vegan diet plan lost approximately 5.5 pounds (2.5 kg) more than individuals not consuming a plant-based diet plan .

Plant-based diet plans most likely help weight-loss 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 benefits: Plant-based diet plans have actually been connected to many other advantages, such as a minimized risk of persistent conditions like cardiovascular disease, certain cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diets.

Disadvantages: Though plant-based diet plans are healthy, they can restrict crucial nutrients that are normally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.

A flexitarian approach or proper supplements can assist account for these nutrients.

SUMMARY

Plant-based diet plans restrict meat and animal products for different factors. Research studies show that they aid weight loss by lowering your calorie consumption and provide numerous other advantages.

3. Low-carb diets

Low-carb diet plans are among the most popular diets for weight-loss. Examples include the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.

Some ranges minimize carbohydrates more significantly than others. For example, very-low-carb diet plans like the keto diet plan restrict this macronutrient to under 10% of overall calories, compared to 30% or less for other types .

How it works: Low-carb diet plans limit your carb intake in favor of protein and fat.

They’re typically greater in protein than low-fat diet plans, which is essential, as protein can assist curb your appetite, raise your metabolism, and conserve muscle mass.

In very-low-carb diet plans like keto, your body begins using fats rather than carbs for energy by converting them into ketones. This procedure is called ketosis.

Weight reduction: Many studies suggest that low-carb diets can help weight-loss and might be more efficient than standard low-fat diet plans.

For instance, a review of 53 research studies including 68,128 participants discovered that low-carb diet plans resulted in substantially more weight-loss than low-fat diet plans.

What’s more, low-carb diet plans appear to be quite effective at burning hazardous belly fat .

Other benefits: Research recommends that low-carb diets may reduce risk elements for cardiovascular disease, consisting of high cholesterol and blood pressure levels. They may also enhance blood sugar and insulin levels in people with type 2 diabetes.

Drawbacks: In some cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be challenging to follow and cause indigestion in some people.In very unusual scenarios, following a very-low-carb diet may cause a condition called ketoacidosis, a hazardous metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).

SUMMARY

Low-carb diets restrict your carb intake, which encourages your body to utilize more fat as fuel. They can assist you slim down and use numerous other advantages.

4. The paleo diet plan

The paleo diet plan advocates eating the very same foods that your hunter-gatherer forefathers presumably consumed.

It’s based upon the theory that contemporary diseases are connected to the Western diet plan, as advocates believe that the human body hasn’t developed to process vegetables, grains, and dairy.

How it works: The paleo diet supporters eating whole foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less limiting variations enable some dairy products like cheese.

Weight loss: Numerous research studies have shown that the paleo diet plan can assist weight loss and reduce hazardous belly fat.

For instance, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference– a marker for stomach fat– by an average of 0.6 inches (1.5 cm) .

Research also recommends that the paleo diet may be more filling than popular diet plans like the Mediterranean diet and low-fat diet plans. This may be due to its high protein material.

Other advantages: Following the paleo diet plan may decrease several heart problem risk aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).

Drawbacks: Though the paleo diet is healthy, it restricts a number of nutritious food groups, including legumes, whole grains, and dairy.

SUMMARY

The paleo diet advocates eating whole foods, similarly to how your forefathers ate. Research studies reveal that it might assist weight reduction and decrease heart disease danger factors.

5. Low-fat diet plans

Like low-carb diet plans, low-fat diet plans have been popular for decades.

In general, a low-fat diet plan includes limiting your fat intake to 30% of your everyday calories.

Some really- and ultra-low-fat diet plans aim to limit fat consumption to under 10% of calories.

How it works: Low-fat diet plans restrict fat intake due to the fact that fat offers about two times the variety of calories per gram, compared with the other 2 macronutrients– protein and carbohydrates.

Ultra-low-fat diet plans include less than 10% of calories from fat, with approximately 80% of calories coming from carbohydrates and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diet plans limit calorie consumption, they can help weight reduction.

An analysis of 33 studies consisting of over 73,500 individuals discovered that following a low-fat diet plan caused little however appropriate changes in weight and waist circumference.

However, while low-fat diets seem as efficient as low-carb diet plans for weight-loss in regulated situations, low-carb diets appear to be more efficient day to day.

Ultra-low-fat diet plans have been shown to be successful, especially among individuals with obesity. For instance, an 8-week research study in 56 participants found that eating a diet comprising 7– 14% fat caused a typical weight-loss of 14.8 pounds (6.7 kg).

Other benefits: Low-fat diets have been linked to a minimized threat of cardiovascular disease and stroke. They might likewise minimize swelling and improve markers of diabetes.

Disadvantages: Limiting fat too much can lead to health problems in the long term, as fat plays a crucial role in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been linked to a greater risk of metabolic syndrome.

SUMMARY

Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbs. Studies have connected low-fat diets to weight reduction and lower dangers of cardiovascular disease and diabetes.

6. The Mediterranean diet

The Mediterranean diet plan is based upon foods that people in countries like Italy and Greece utilized to eat.

Though it was designed to lower heart disease risk, many studies show that it can also help weight loss.

How it works: The Mediterranean diet plan supporters consuming plenty of fruits, veggies, nuts, seeds, beans, roots, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be consumed in small amounts. Meanwhile, red meats are restricted.

Furthermore, the Mediterranean diet restricts refined grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other highly processed foods.

Weight-loss: Though it’s not particularly a weight reduction diet, many research studies show that adopting a Mediterranean-style diet plan may help weight loss.

For instance, an analysis of 19 studies discovered that individuals who integrated the Mediterranean diet plan with exercise or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet.

Other benefits: The Mediterranean diet motivates eating lots of antioxidant-rich foods, which may help combat inflammation and oxidative tension by neutralizing complimentary radicals. It has been linked to decreased risks of heart problem and sudden death.

Disadvantages: As the Mediterranean diet plan is not strictly a weight loss diet, individuals might not lose weight following it unless they likewise take in fewer calories.

SUMMARY

The Mediterranean diet plan emphasizes eating plenty of fruits, veggies, fish, and healthy oils while limiting improved and extremely processed foods. While it’s not a weight reduction diet plan, research studies show that it can promote weight-loss and total health.

7. WW (Weight Watchers).

WW, previously Weight Watchers, is one of the most popular weight loss programs worldwide.

While it does not restrict any food groups, people on a WW plan should consume within their set day-to-day indicate reach their ideal weight.

How it works: WW is a points-based system that assigns various foods and drinks a value, depending on their calorie, fat, and fiber contents.

To reach your preferred weight, you need to stay within your everyday point allowance.

Weight reduction: Numerous research studies reveal that the WW program can assist you lose weight.

For example, an evaluation of 45 studies found that people who followed a WW diet plan lost 2.6% more weight than people who received standard counseling.

What’s more, people who follow WW programs have been revealed to be more successful at preserving weight reduction after numerous years, compared to those who follow other diet plans.

Other benefits: WW allows flexibility, making it easy to follow. This makes it possible for people with dietary restrictions, such as those with food allergic reactions, to comply with the plan.

Drawbacks: While it allows for flexibility, WW can be expensive depending on the subscription strategy. Also, it’s flexibility can be a downfall if dieters pick unhealthy foods.

SUMMARY.

WW, or Weight Watchers, is a weight loss program that uses a points-based system. 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 plan that is developed to help treat or prevent hypertension, which is medically referred to as high blood pressure.

It emphasizes eating a lot of fruits, vegetables, entire grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.

While the DASH diet is not a weight-loss diet, lots of people report reducing weight on it.

How it works: The DASH diet recommends specific servings of various food groups. The number of servings you are permitted to consume depends on your daily calorie consumption.

For example, an average individual on the DASH diet plan would eat about 5 servings of vegetables, 5 servings of fruit, 7 portions of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meats daily.

In addition, you’re enabled to eat nuts and seeds 2– 3 times per week.

Weight reduction: Studies show that the DASH diet can help you lose weight .

For instance, an analysis of 13 studies found that individuals on the DASH diet lost considerably more weight over 8– 24 weeks than people on a control diet plan.

Other benefits: The DASH diet has actually been shown to decrease blood pressure levels and numerous heart disease risk factors. Also, it might assist combat persistent depressive signs and lower your danger of breast and colorectal cancer.

Downsides: While the DASH diet may help weight loss, there is combined proof on salt consumption and high blood pressure. In addition, eating insufficient salt has actually been linked to increased insulin resistance and an increased risk of death in individuals with cardiac arrest.

SUMMARY.

The DASH diet plan is a low-salt diet plan that has actually been revealed to help weight-loss. Studies have actually also linked it to additional benefits for your heart and decreased risks of other chronic illness.

The bottom line. Lose Weight At 53

Many diets can assist you drop weight.

Some of the most well-researched diet plans and eating plans consist of 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 diet plans have actually been shown to be reliable for weight loss, the diet plan you choose ought to depend upon your way of life and food choices. This makes sure that you are more likely to stay with it in the long term.