It’s estimated that almost half of American adults attempt to lose weight each year.
One of the best methods to slim down is by altering your diet plan.
Yet, the large variety of readily available diet plan strategies might make it hard to get started, as you’re unsure which one is most appropriate, sustainable, and reliable.
Some diets aim to suppress your hunger to reduce your food consumption, while others recommend limiting your consumption of calories and either carbohydrates or fat.
What’s more, many use health benefits that exceed weight loss.
Here are the 8 best diet strategies to assist you shed weight and improve your overall health.
1. Intermittent fasting Problems Losing Weight After 50
Periodic fasting is a dietary strategy that cycles in between periods of fasting and consuming.
Various kinds exist, including the 16/8 technique, which involves restricting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your day-to-day calorie consumption to 500– 600 calories two times per week.
How it works: Intermittent fasting limits the time you’re enabled to eat, which is an easy method to decrease your calorie consumption. This can lead to weight reduction– unless you compensate by consuming excessive food throughout allowed consuming durations.
Weight loss: In an evaluation of research studies, intermittent fasting was shown to cause 3– 8% weight loss over 3– 24 weeks, which is a significantly greater percentage than other approaches .
The same review showed that by doing this of eating might lower waist circumference by 4– 7%, which is a marker for hazardous stomach fat.
Other studies found that periodic fasting can increase fat loss while protecting muscle mass, which can enhance metabolic process.
Other advantages: Intermittent fasting has been linked to anti-aging impacts, increased insulin sensitivity, improved brain health, minimized inflammation, and numerous other benefits.
Drawbacks: In general, intermittent fasting is safe for the majority of healthy grownups.
That stated, those sensitive to drops in their blood glucose levels, such as some individuals with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding ladies, should talk to a health professional before starting periodic fasting.
Intermittent fasting cycles in between durations of fasting and eating. It has been revealed to aid weight loss and is linked to lots of other health benefits.
2. Plant-based diets
Plant-based diet plans may help you drop weight. Vegetarianism and veganism are the most popular variations, which limit animal items for health, ethical, and environmental factors.
However, more flexible plant-based diets likewise exist, such as the flexitarian diet, which is a plant-based diet plan that permits eating animal products in moderation.
How it works: There are numerous types of vegetarianism, however the majority of involve getting rid of all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet takes it a step further by limiting all animal products, in addition to animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no precise guidelines for the flexitarian diet plan, as it’s a lifestyle change rather than a diet plan. It encourages consuming primarily fruits, vegetables, beans, and whole grains however permits protein and animal items in moderation, making it a popular alternative.
Much of the limited food groups are high in calories, so restricting them may assist weight reduction.
Weight-loss: Research study shows that plant-based diets work for weight loss .
An evaluation of 12 studies including 1,151 participants found that individuals on a plant-based diet plan lost an average of 4.4 pounds (2 kg) more than those who included animal products .
Plus, those following a vegan diet plan lost approximately 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet .
Plant-based diets most likely help weight loss since they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diet plans have actually been connected to numerous other benefits, such as a reduced danger of persistent conditions like cardiovascular disease, particular cancers, and diabetes. They can also be more environmentally sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can restrict essential nutrients that are normally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian approach or correct supplements can help account for these nutrients.
Plant-based diets restrict meat and animal items for numerous reasons. Studies show that they help weight-loss by reducing your calorie intake and use numerous other benefits.
3. Low-carb diets
Low-carb diets are amongst the most popular diet plans for weight-loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some varieties decrease carbs more drastically than others. For instance, very-low-carb diets like the keto diet plan restrict this macronutrient to under 10% of total 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 usually greater in protein than low-fat diet plans, which is necessary, as protein can assist suppress your hunger, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body starts utilizing fats instead of carbohydrates for energy by transforming them into ketones. This procedure is called ketosis.
Weight-loss: Many research studies indicate that low-carb diet plans can help weight reduction and might be more efficient than conventional low-fat diet plans.
For instance, a review of 53 studies including 68,128 individuals discovered that low-carb diet plans led to significantly more weight loss than low-fat diet plans.
What’s more, low-carb diets seem rather efficient at burning damaging belly fat .
Other advantages: Research study suggests that low-carb diets might reduce danger aspects for heart disease, consisting of high cholesterol and high blood pressure levels. They may also improve blood sugar and insulin levels in individuals with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be challenging to follow and cause digestive upset in some individuals.In very unusual scenarios, following a very-low-carb diet may trigger a condition known as ketoacidosis, a hazardous metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carbohydrate consumption, which motivates your body to use more fat as fuel. They can help you drop weight and offer lots of other advantages.
4. The paleo diet plan
The paleo diet supporters consuming the very same foods that your hunter-gatherer ancestors presumably ate.
It’s based upon the theory that modern diseases are connected to the Western diet, as advocates believe that the body hasn’t progressed to process legumes, grains, and dairy.
How it works: The paleo diet advocates consuming whole foods, fruits, veggies, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions permit some dairy items like cheese.
Weight reduction: Numerous research studies have actually shown that the paleo diet plan can assist weight loss and minimize damaging tummy fat.
For example, in one 3-week study, 14 healthy grownups following a paleo diet lost an average of 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 also recommends that the paleo diet plan may be more filling than popular diet plans like the Mediterranean diet plan and low-fat diets. This might be due to its high protein material.
Other benefits: Following the paleo diet may lower numerous heart disease risk aspects, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits numerous nutritious food groups, including vegetables, entire grains, and dairy.
The paleo diet plan advocates eating entire foods, similarly to how your forefathers consumed. Research studies reveal that it may assist weight-loss and decrease cardiovascular disease risk factors.
5. Low-fat diet plans
Like low-carb diets, low-fat diets have been popular for decades.
In general, a low-fat diet plan involves restricting your fat consumption to 30% of your day-to-day calories.
Some extremely- and ultra-low-fat diet plans aim to restrict fat intake to under 10% of calories.
How it works: Low-fat diet plans restrict fat consumption since fat offers about two times the variety of calories per gram, compared to the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans consist of less than 10% of calories from fat, with around 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are generally plant-based and limitation meat and animal items.
Weight-loss: As low-fat diet plans restrict calorie consumption, they can aid weight loss.
An analysis of 33 research studies consisting of over 73,500 participants discovered that following a low-fat diet plan caused small however appropriate modifications in weight and waist circumference.
However, while low-fat diet plans seem as efficient as low-carb diets for weight loss in regulated situations, low-carb diets seem to be more effective daily.
Ultra-low-fat diet plans have been revealed to be successful, particularly among individuals with obesity. For instance, an 8-week study in 56 participants discovered that consuming a diet plan comprising 7– 14% fat caused a typical weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been connected to a minimized risk of heart problem and stroke. They might likewise decrease inflammation and enhance markers of diabetes.
Disadvantages: Limiting fat excessive can cause illness in the long term, as fat plays a crucial role in hormonal agent production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have actually been connected to a greater risk of metabolic syndrome.
Low-fat diet plans restrict your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight reduction and lower risks of heart problem and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based upon foods that people in countries like Italy and Greece utilized to eat.
Though it was created to lower cardiovascular disease danger, many research studies suggest that it can likewise assist weight-loss.
How it works: The Mediterranean diet plan supporters consuming lots of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in moderation. Meanwhile, red meats are restricted.
In addition, the Mediterranean diet limits refined grains, trans fats, fine-tuned oils, processed meats, sugarcoated, and other extremely processed foods.
Weight reduction: Though it’s not particularly a weight reduction diet plan, numerous studies show that embracing a Mediterranean-style diet may aid weight-loss.
For example, an analysis of 19 studies found that individuals who integrated the Mediterranean diet with workout or calorie limitation lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet motivates eating lots of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing complimentary radicals. It has actually been linked to minimized threats of heart disease and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight reduction diet, individuals may not drop weight following it unless they also take in less calories.
The Mediterranean diet plan highlights consuming plenty of fruits, vegetables, fish, and healthy oils while limiting improved and extremely 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 does not limit any food groups, individuals on a WW plan must eat within their set daily indicate 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 need to remain within your daily point allowance.
Weight-loss: Many research studies show that the WW program can assist you drop weight.
For example, an evaluation of 45 studies discovered that people who followed a WW diet plan lost 2.6% more weight than people who received basic therapy.
What’s more, individuals who follow WW programs have been shown to be more successful at preserving weight reduction after numerous years, compared to those who follow other diet plans.
Other advantages: WW permits versatility, making it easy to follow. This enables individuals with dietary limitations, such as those with food allergies, to comply with the strategy.
Downsides: While it enables versatility, WW can be costly depending upon the subscription plan. Likewise, it’s flexibility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Studies reveal that it works for long-term weight loss and extremely flexible.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is developed to help treat or avoid high blood pressure, which is medically called hypertension.
It stresses consuming a lot of fruits, veggies, entire 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, lots of people report slimming down on it.
How it works: The DASH diet plan suggests specific portions of different food groups. The variety of portions you are allowed to consume depends upon your daily calorie intake.
For instance, a typical individual on the DASH diet plan would consume about 5 portions of vegetables, 5 portions of fruit, 7 portions of healthy carbohydrates like entire grains, 2 portions of low-fat dairy products, and 2 servings or fewer of lean meats each day.
In addition, you’re permitted to consume nuts and seeds 2– 3 times weekly.
Weight reduction: Studies show that the DASH diet can help you reduce weight .
For instance, an analysis of 13 studies found that people on the DASH diet lost considerably more weight over 8– 24 weeks than individuals on a control diet.
Other benefits: The DASH diet has been shown to lower blood pressure levels and several heart disease risk factors. Likewise, it might assist fight recurrent depressive signs and lower your danger of breast and colorectal cancer.
Drawbacks: While the DASH diet may help weight reduction, there is blended evidence on salt consumption and high blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure.
The DASH diet plan is a low-salt diet plan that has actually been revealed to help weight reduction. Studies have also linked it to additional benefits for your heart and reduced risks of other persistent illness.
The bottom line. Problems Losing Weight After 50
Lots of diets can help you drop weight.
A few of the most well-researched diets and eating plans consist of periodic fasting, plant-based diets, low-carb diet plans, low-fat diets, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.
While all of the above diets have actually been revealed to be efficient for weight reduction, the diet plan you choose should depend on your lifestyle and food choices. This ensures that you are most likely to stick to it in the long term.