It’s estimated that nearly half of American adults try to lose weight each year.
Among the best ways to slim down is by changing your diet.
Yet, the sheer number of available diet strategies might make it challenging to start, as you’re not sure which one is most suitable, sustainable, and reliable.
Some diet plans aim to curb your cravings to decrease your food consumption, while others recommend limiting your consumption of calories and either carbs or fat.
What’s more, lots of offer health advantages that go beyond weight reduction.
Here are the 8 best diet plan strategies to assist you shed weight and enhance your total health.
1. Intermittent fasting Best Weight Loss Diet After 50
Periodic fasting is a dietary method that cycles between durations of fasting and consuming.
Various types exist, including the 16/8 method, which includes limiting your calorie consumption to 8 hours each day, and the 5:2 method, which restricts your everyday calorie intake to 500– 600 calories two times weekly.
How it works: Intermittent fasting limits the time you’re permitted to consume, which is a basic method to decrease your calorie intake. This can result in weight reduction– unless you compensate by eating excessive food during permitted eating periods.
Weight-loss: In an evaluation of studies, intermittent fasting was revealed to trigger 3– 8% weight-loss over 3– 24 weeks, which is a considerably higher portion than other approaches .
The same evaluation revealed that by doing this of consuming might lower waist circumference by 4– 7%, which is a marker for harmful belly fat.
Other research studies found that periodic fasting can increase fat burning while protecting muscle mass, which can improve metabolism.
Other advantages: Periodic fasting has actually been linked to anti-aging results, increased insulin level of sensitivity, enhanced brain health, reduced swelling, and lots of other benefits.
Downsides: In general, intermittent fasting is safe for the majority of healthy grownups.
That stated, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding ladies, must speak with a health professional prior to starting periodic fasting.
Periodic fasting cycles in between periods of fasting and eating. It has been shown to aid weight reduction and is connected to lots of other health advantages.
2. Plant-based diets
Plant-based diet plans might assist 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 also exist, such as the flexitarian diet, which is a plant-based diet that permits consuming animal products in moderation.
How it works: There are lots of types of vegetarianism, however a lot of include eliminating all meat, poultry, and fish. Some vegetarians may also avoid eggs and dairy.
The vegan diet plan takes it an action further by restricting all animal items, in addition to animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined guidelines for the flexitarian diet plan, as it’s a lifestyle change instead of a diet. It encourages eating mainly fruits, veggies, vegetables, and entire grains but permits protein and animal items in moderation, making it a popular option.
A lot of the limited food groups are high in calories, so limiting them may assist weight-loss.
Weight loss: Research reveals that plant-based diets are effective for weight-loss .
An evaluation of 12 research 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 consisted of animal items .
Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than individuals not eating a plant-based diet plan .
Plant-based diets most likely help weight loss due to the fact that they tend to be rich 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 numerous other advantages, such as a decreased risk of chronic conditions like cardiovascular disease, specific cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.
Disadvantages: Though plant-based diets are healthy, they can restrict important nutrients that are generally found 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 diet plans restrict meat and animal items for various factors. Research studies reveal that they assist weight-loss by decreasing your calorie consumption and provide many other benefits.
3. Low-carb diets
Low-carb diet plans are among the most popular diets for weight reduction. Examples consist of the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some ranges decrease carbohydrates more dramatically than others. For example, very-low-carb diet plans like the keto diet plan limit this macronutrient to under 10% of total calories, compared to 30% or less for other types .
How it works: Low-carb diet plans limit your carbohydrate consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is essential, as protein can help suppress your appetite, raise your metabolic process, and conserve muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing 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 help weight loss and may be more efficient than traditional low-fat diet plans.
For instance, a review of 53 studies consisting of 68,128 individuals discovered that low-carb diet plans led to considerably more weight-loss than low-fat diets.
What’s more, low-carb diet plans seem rather reliable at burning harmful belly fat .
Other advantages: Research recommends that low-carb diet plans might minimize risk aspects for cardiovascular disease, including high cholesterol and high blood pressure levels. They might likewise improve blood sugar level and insulin levels in people with type 2 diabetes.
Drawbacks: Sometimes, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be hard to follow and trigger digestive upset in some people.In very unusual scenarios, following a very-low-carb diet might trigger a condition referred to as ketoacidosis, a hazardous metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diet plans limit your carbohydrate consumption, which motivates your body to use more fat as fuel. They can help you drop weight and provide numerous other benefits.
4. The paleo diet plan
The paleo diet plan advocates consuming the exact same foods that your hunter-gatherer forefathers supposedly consumed.
It’s based on the theory that modern diseases are connected to the Western diet, as proponents think that the body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet plan 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 restrictive variations allow for some dairy items like cheese.
Weight reduction: Many research studies have shown that the paleo diet can assist weight loss and reduce harmful stomach fat.
For example, in one 3-week study, 14 healthy grownups following a paleo diet plan lost approximately 5.1 pounds (2.3 kg) and minimized their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research also recommends that the paleo diet plan might be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be because of its high protein material.
Other benefits: Following the paleo diet may decrease several cardiovascular disease risk elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits numerous nutritious food groups, consisting of legumes, entire grains, and dairy.
The paleo diet supporters consuming whole foods, likewise to how your ancestors ate. Studies reveal that it may aid weight reduction and minimize heart problem risk aspects.
5. Low-fat diets
Like low-carb diet plans, low-fat diets have actually been popular for years.
In general, a low-fat diet plan involves limiting your fat consumption 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 limit fat consumption since fat offers about two times the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diet plans consist of less than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diet plans are generally plant-based and limit meat and animal items.
Weight reduction: As low-fat diets limit calorie intake, they can assist weight loss.
An analysis of 33 research studies including over 73,500 participants found that following a low-fat diet plan caused small however relevant changes in weight and waist circumference.
Nevertheless, while low-fat diets appear to be as reliable as low-carb diet plans for weight reduction in controlled situations, low-carb diets appear to be more effective daily.
Ultra-low-fat diet plans have been shown to be effective, especially amongst people with weight problems. For example, an 8-week study in 56 participants discovered that consuming a diet plan consisting of 7– 14% fat led to a typical weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been linked to a reduced threat of cardiovascular disease and stroke. They may likewise decrease inflammation and improve markers of diabetes.
Drawbacks: Restricting fat excessive can result in health problems in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have actually been connected to a higher threat of metabolic syndrome.
Low-fat diets limit your consumption of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diet plans to weight loss and lower risks of heart disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet plan is based on foods that individuals in countries like Italy and Greece used to eat.
Though it was developed to lower cardiovascular disease danger, various studies show that it can also aid weight-loss.
How it works: The Mediterranean diet plan advocates consuming a lot of fruits, vegetables, nuts, seeds, vegetables, 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 limited.
Additionally, the Mediterranean diet plan limits fine-tuned grains, trans fats, improved oils, processed meats, added sugar, and other highly processed foods.
Weight loss: Though it’s not specifically a weight loss diet, many research studies show that embracing a Mediterranean-style diet plan might aid weight loss.
For instance, an analysis of 19 studies found that individuals who combined the Mediterranean diet with workout or calorie constraint lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet encourages consuming lots of antioxidant-rich foods, which may help combat swelling and oxidative stress by reducing the effects of totally free radicals. It has been connected to minimized threats of heart disease and premature death.
Drawbacks: As the Mediterranean diet is not strictly a weight reduction diet, people may not reduce weight following it unless they likewise take in fewer calories.
The Mediterranean diet stresses eating plenty of fruits, veggies, fish, and healthy oils while limiting improved and highly processed foods. While it’s not a weight reduction diet, research studies reveal that it can promote weight-loss and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight-loss programs worldwide.
While it does not restrict any food groups, individuals on a WW strategy need to eat within their set everyday indicate reach their perfect weight.
How it works: WW is a points-based system that designates different foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you must remain within your everyday point allowance.
Weight loss: Numerous studies reveal that the WW program can assist you slim down.
For instance, an evaluation of 45 research studies found that individuals who followed a WW diet lost 2.6% more weight than individuals who received standard counseling.
What’s more, individuals who follow WW programs have been shown to be more effective at maintaining weight-loss after numerous years, compared with those who follow other diet plans.
Other benefits: WW allows versatility, making it simple to follow. This makes it possible for people with dietary limitations, such as those with food allergies, to adhere to the plan.
Drawbacks: While it enables flexibility, WW can be expensive depending upon the membership plan. Also, it’s versatility can be a failure if dieters pick unhealthy foods.
WW, or Weight Watchers, is a weight loss program that utilizes a points-based system. Research studies show that it works for long-lasting weight-loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating strategy that is created to assist treat or avoid high blood pressure, which is clinically called hypertension.
It emphasizes 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 is not a weight loss diet, many individuals report slimming down on it.
How it works: The DASH diet plan advises specific servings of various food groups. The variety of servings you are enabled to eat depends on your everyday calorie intake.
For instance, a typical individual on the DASH diet would consume about 5 servings of vegetables, 5 portions of fruit, 7 portions of healthy carbohydrates like entire grains, 2 portions of low-fat dairy products, and 2 portions or less of lean meats each day.
In addition, you’re enabled to consume nuts and seeds 2– 3 times weekly.
Weight-loss: Research studies reveal that the DASH diet can help you lose 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 individuals on a control diet.
Other benefits: The DASH diet has been shown to minimize high blood pressure levels and several heart problem danger factors. Likewise, it may help fight persistent depressive signs and lower your threat of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may help weight-loss, there is blended proof on salt consumption and blood pressure. In addition, eating too little salt has actually been linked to increased insulin resistance and an increased threat of death in people with cardiac arrest.
The DASH diet is a low-salt diet that has actually been shown to aid weight reduction. Research studies have actually likewise linked it to fringe benefits for your heart and lowered threats of other chronic diseases.
The bottom line. Best Weight Loss Diet After 50
Numerous diets can help you reduce weight.
Some of the most well-researched diets and consuming strategies include periodic fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have actually been shown to be reliable for weight-loss, the diet plan you choose need to depend upon your lifestyle and food preferences. This makes sure that you are most likely to adhere to it in the long term.