It’s estimated that almost half of American grownups attempt to lose weight each year.
One of the best methods to slim down is by altering your diet.
Yet, the large variety of readily available diet plan plans might make it difficult to get going, as you’re uncertain which one is most suitable, sustainable, and reliable.
Some diets aim to suppress your hunger to lower your food consumption, while others recommend restricting your intake of calories and either carbohydrates or fat.
What’s more, many provide health advantages that go beyond weight-loss.
Here are the 8 best diet plan strategies to assist you shed weight and improve your total health.
1. Periodic fasting Lose Weight For Women Over 50
Periodic fasting is a dietary technique that cycles in between periods of fasting and eating.
Various forms exist, including the 16/8 technique, which involves limiting your calorie intake to 8 hours each day, and the 5:2 technique, which limits your day-to-day calorie intake to 500– 600 calories two times each week.
How it works: Periodic fasting restricts the time you’re enabled to eat, which is an easy way to lower your calorie intake. This can lead to weight reduction– unless you compensate by consuming too much food throughout enabled consuming 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 substantially higher percentage than other techniques .
The same evaluation showed that by doing this of consuming may lower waist area by 4– 7%, which is a marker for damaging stomach fat.
Other research studies found that periodic fasting can increase fat burning while preserving muscle mass, which can enhance metabolism.
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, decreased swelling, and lots of other advantages.
Drawbacks: In general, periodic fasting is safe for many healthy adults.
That said, those sensitive to drops in their blood sugar level levels, such as some people with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding women, ought to speak to a health expert prior to beginning intermittent fasting.
Periodic fasting cycles in between periods of fasting and consuming. It has been shown to help weight reduction and is linked to many other health benefits.
2. Plant-based diets
Plant-based diets may assist you lose weight. Vegetarianism and veganism are the most popular versions, which limit animal items for health, ethical, and ecological factors.
However, more flexible plant-based diets likewise exist, such as the flexitarian diet plan, which is a plant-based diet that enables consuming animal items in small amounts.
How it works: There are lots of types of vegetarianism, but most include eliminating all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet plan takes it an action even more by restricting all animal items, along with animal-derived products 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 rather than a diet. It encourages consuming mostly fruits, vegetables, beans, and whole grains however permits protein and animal items in small amounts, making it a popular alternative.
Many of the restricted food groups are high in calories, so limiting them may help weight-loss.
Weight reduction: Research shows that plant-based diet plans work for weight-loss .
An evaluation of 12 studies including 1,151 participants found that people on a plant-based diet plan 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 people not eating a plant-based diet .
Plant-based diets most likely aid 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 advantages: Plant-based diets have been linked to many other benefits, such as a minimized risk of persistent conditions like heart disease, particular cancers, and diabetes. They can likewise be more ecologically sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can restrict essential nutrients that are generally discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian technique or appropriate supplements can help account for these nutrients.
Plant-based diets restrict meat and animal products for different reasons. Studies show that they assist weight reduction by lowering your calorie consumption and offer numerous other advantages.
3. Low-carb diet plans
Low-carb diet plans are amongst the most popular diets for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some varieties minimize carbohydrates more drastically than others. For example, very-low-carb diets like the keto diet limit this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diets limit your carb consumption in favor of protein and fat.
They’re usually greater in protein than low-fat diet plans, which is important, as protein can help curb your cravings, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body starts using fatty acids rather than carbohydrates for energy by converting them into ketones. This process is called ketosis.
Weight reduction: Lots of research studies indicate that low-carb diet plans can help weight loss and may be more efficient than conventional low-fat diets.
For instance, an evaluation of 53 research studies consisting of 68,128 individuals discovered that low-carb diets led to substantially more weight-loss than low-fat diet plans.
What’s more, low-carb diets seem quite effective at burning hazardous stubborn belly fat .
Other advantages: Research study suggests that low-carb diet plans might decrease threat elements for cardiovascular disease, consisting of high cholesterol and high blood pressure levels. They might also improve blood sugar level and insulin levels in individuals with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be challenging to follow and cause digestive upset in some individuals.In very unusual situations, following a very-low-carb diet may cause a condition referred to as ketoacidosis, a harmful metabolic condition that can be fatal if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carbohydrate intake, which motivates your body to utilize more fat as fuel. They can assist you drop weight and offer lots of other benefits.
4. The paleo diet plan
The paleo diet plan supporters consuming the same foods that your hunter-gatherer forefathers apparently ate.
It’s based on the theory that modern illness are connected to the Western diet plan, as supporters believe that the human body hasn’t developed to process legumes, grains, and dairy.
How it works: The paleo diet plan supporters consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions permit some dairy products like cheese.
Weight-loss: Numerous research studies have revealed that the paleo diet plan can help weight reduction and decrease harmful stomach 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 lowered 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 might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diets. This may be due to its high protein material.
Other benefits: Following the paleo diet may lower a number of cardiovascular disease risk aspects, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet plan is healthy, it limits a number of healthy food groups, consisting of legumes, whole grains, and dairy.
The paleo diet advocates consuming entire foods, likewise to how your forefathers consumed. Studies reveal that it may aid weight reduction and decrease heart problem danger elements.
5. Low-fat diets
Like low-carb diet plans, low-fat diet plans have actually been popular for years.
In general, a low-fat diet involves limiting your fat consumption to 30% of your everyday calories.
Some extremely- and ultra-low-fat diet plans aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diets limit fat intake due to the fact that fat supplies about two times the number of calories per gram, compared to the other 2 macronutrients– protein and carbs.
Ultra-low-fat diet plans contain fewer 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 diets limit calorie intake, they can assist weight loss.
An analysis of 33 research studies consisting of over 73,500 participants found that following a low-fat diet resulted in small but relevant modifications in weight and waist area.
Nevertheless, while low-fat diets appear to be as efficient as low-carb diets for weight reduction in regulated circumstances, low-carb diet plans seem to be more efficient day to day.
Ultra-low-fat diet plans have been revealed to be successful, especially amongst individuals with obesity. For example, an 8-week study in 56 participants found that consuming a diet consisting of 7– 14% fat caused a typical weight-loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have actually been linked to a lowered risk of heart problem and stroke. They might also minimize inflammation and improve markers of diabetes.
Disadvantages: Limiting fat too much can lead to health problems in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a greater risk of metabolic syndrome.
Low-fat diets limit your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Research studies have linked low-fat diet plans to weight loss and lower dangers of cardiovascular disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based upon foods that individuals in countries like Italy and Greece utilized to consume.
Though it was designed to lower heart disease risk, numerous studies suggest that it can likewise aid weight loss.
How it works: The Mediterranean diet supporters eating a lot of fruits, veggies, nuts, seeds, beans, tubers, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in moderation. Meanwhile, red meats are restricted.
Additionally, the Mediterranean diet plan limits improved grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.
Weight loss: Though it’s not particularly a weight-loss diet plan, many studies show that embracing a Mediterranean-style diet plan may assist weight-loss.
For example, an analysis of 19 studies found that people who combined the Mediterranean diet plan with exercise or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet encourages eating a lot of antioxidant-rich foods, which might assist combat swelling and oxidative tension by neutralizing free radicals. It has actually been connected to minimized risks of cardiovascular disease and sudden death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight loss diet plan, people may not reduce weight following it unless they likewise take in less calories.
The Mediterranean diet plan emphasizes eating a lot of fruits, veggies, 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 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 limit any food groups, people on a WW plan must eat within their set daily points to reach their perfect weight.
How it works: WW is a points-based system that appoints various foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you must stay within your day-to-day point allowance.
Weight loss: Lots of research studies reveal that the WW program can assist you reduce weight.
For example, a review of 45 studies found that individuals who followed a WW diet plan lost 2.6% more weight than individuals who got standard counseling.
What’s more, individuals who follow WW programs have been shown to be more successful at maintaining weight-loss after numerous years, compared to those who follow other diets.
Other advantages: WW permits versatility, making it simple to follow. This enables people with dietary limitations, such as those with food allergies, to follow the plan.
Downsides: While it permits flexibility, WW can be costly depending upon the subscription plan. Likewise, it’s flexibility can be a failure if dieters select junk foods.
WW, or Weight Watchers, is a weight reduction program that uses a points-based system. Studies reveal that it’s effective for long-lasting weight reduction and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating strategy that is created to help treat or avoid hypertension, which is scientifically called hypertension.
It stresses eating a lot of fruits, veggies, 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 losing weight on it.
How it works: The DASH diet plan recommends specific servings of different food groups. The variety of servings you are enabled to consume depends upon your daily calorie intake.
For instance, an average person on the DASH diet plan would consume about 5 servings of vegetables, 5 servings of fruit, 7 portions of healthy carbs like entire grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.
In addition, you’re permitted to eat nuts and seeds 2– 3 times weekly.
Weight loss: Studies reveal that the DASH diet plan can assist you lose weight .
For example, an analysis of 13 studies found that individuals on the DASH diet plan lost considerably more weight over 8– 24 weeks than individuals on a control diet.
Other benefits: The DASH diet has actually been shown to lower high blood pressure levels and numerous heart problem danger factors. Also, it may assist combat reoccurring depressive signs and lower your risk of breast and colorectal cancer.
Drawbacks: While the DASH diet may assist weight loss, there is blended evidence on salt consumption and blood pressure. In addition, eating too little salt has actually been connected to increased insulin resistance and an increased risk of death in people with heart failure.
The DASH diet is a low-salt diet plan that has been shown to help weight-loss. Studies have actually likewise connected it to fringe benefits for your heart and decreased threats of other persistent illness.
The bottom line. Lose Weight For Women Over 50
Many diets can help you reduce weight.
Some of the most well-researched diets and eating strategies consist of periodic fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, 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 select need to depend on your way of life and food choices. This ensures that you are most likely to stay with it in the long term.