It’s estimated that nearly half of American grownups try to drop weight each year.
Among the very best ways to lose weight is by altering your diet.
Yet, the large variety of offered diet plan plans may make it hard to begin, as you’re unsure which one is most ideal, sustainable, and reliable.
Some diet plans aim to suppress your cravings to lower your food intake, while others recommend limiting your intake of calories and either carbohydrates or fat.
What’s more, lots of provide health benefits that go beyond weight loss.
Here are the 8 best diet strategies to help you shed weight and improve your total health.
1. Intermittent fasting Exercise For Weight Loss After 50
Intermittent fasting is a dietary strategy that cycles between durations of fasting and eating.
Different kinds exist, consisting of the 16/8 approach, which involves limiting your calorie consumption to 8 hours per day, and the 5:2 approach, which limits your everyday calorie consumption to 500– 600 calories two times per week.
How it works: Periodic fasting restricts the time you’re permitted to eat, which is an easy method to reduce your calorie consumption. This can lead to weight-loss– unless you compensate by eating excessive food during allowed consuming periods.
Weight-loss: In an evaluation of research studies, periodic fasting was shown to trigger 3– 8% weight loss over 3– 24 weeks, which is a substantially greater portion than other methods .
The exact same review revealed that by doing this of eating might minimize waist area by 4– 7%, which is a marker for harmful stubborn belly fat.
Other research studies discovered that periodic fasting can increase fat burning while protecting muscle mass, which can improve metabolic process.
Other benefits: Intermittent fasting has actually been linked to anti-aging effects, increased insulin sensitivity, improved brain health, decreased swelling, and many other benefits.
Drawbacks: In general, intermittent fasting is safe for most healthy grownups.
That stated, those sensitive to drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating disorder, along with pregnant or breastfeeding females, must speak to a health expert before starting periodic fasting.
Periodic fasting cycles between durations of fasting and consuming. It has actually been shown to help weight reduction and is connected to lots of other health benefits.
2. Plant-based diets
Plant-based diet plans might help you slim down. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and ecological reasons.
However, more versatile plant-based diet plans likewise exist, such as the flexitarian diet, which is a plant-based diet plan that enables consuming animal products in moderation.
How it works: There are lots of kinds of vegetarianism, however many involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly prevent eggs and dairy.
The vegan diet takes it an action further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined rules for the flexitarian diet, as it’s a lifestyle modification instead of a diet plan. It motivates eating mainly fruits, vegetables, beans, and whole grains but permits protein and animal items in moderation, making it a popular alternative.
A lot of the limited food groups are high in calories, so limiting them may help weight-loss.
Weight-loss: Research study shows that plant-based diet plans work for weight loss .
An evaluation of 12 research studies including 1,151 participants found 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 people not eating a plant-based diet plan .
Plant-based diets likely help weight reduction since 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 connected to many other benefits, such as a reduced danger of chronic conditions like heart problem, particular cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets.
Drawbacks: Though plant-based diets are healthy, they can restrict important nutrients that are typically discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or proper supplements can assist represent these nutrients.
Plant-based diets limit meat and animal products for various factors. Studies show that they aid weight reduction by reducing your calorie intake and use numerous other benefits.
3. Low-carb diets
Low-carb diets 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 varieties decrease carbohydrates more drastically than others. For example, very-low-carb diets like the keto diet plan limit this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diet plans restrict your carb consumption in favor of protein and fat.
They’re typically higher in protein than low-fat diets, which is necessary, as protein can assist curb your cravings, raise your metabolic process, and save muscle mass.
In very-low-carb diets like keto, your body begins using fats rather than carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight-loss: Numerous research studies indicate that low-carb diet plans can aid weight loss and may be more efficient than standard low-fat diets.
For example, an evaluation of 53 studies consisting of 68,128 participants found that low-carb diet plans resulted in significantly more weight loss than low-fat diets.
What’s more, low-carb diet plans seem quite effective at burning damaging belly fat .
Other advantages: Research suggests that low-carb diet plans might minimize risk aspects for heart problem, including high cholesterol and high blood pressure levels. They may also improve blood glucose and insulin levels in people with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be hard to follow and trigger indigestion in some individuals.In really rare circumstances, following a very-low-carb diet may cause a condition known as ketoacidosis, an unsafe metabolic condition that can be deadly if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carb intake, which encourages your body to use more fat as fuel. They can assist you lose weight and offer many other benefits.
4. The paleo diet plan
The paleo diet plan supporters eating the exact same foods that your hunter-gatherer forefathers apparently consumed.
It’s based on the theory that modern diseases are connected to the Western diet, as proponents think that the human body hasn’t progressed to process vegetables, grains, and dairy.
How it works: The paleo diet plan advocates eating whole foods, fruits, veggies, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less limiting versions enable some dairy items like cheese.
Weight loss: Many research studies have actually revealed that the paleo diet can assist weight-loss and decrease damaging stomach 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 decreased their waist circumference– a marker for tummy fat– by approximately 0.6 inches (1.5 cm) .
Research study also suggests 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 material.
Other benefits: Following the paleo diet plan might lower a number of cardiovascular disease risk elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet plan is healthy, it limits numerous healthy food groups, consisting of beans, whole grains, and dairy.
The paleo diet plan advocates eating whole foods, similarly to how your ancestors consumed. Research studies show that it may aid weight reduction and minimize cardiovascular disease threat 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 restricting your fat intake to 30% of your daily calories.
Some very- and ultra-low-fat diets aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diets restrict fat intake due to the fact that fat provides about twice the number 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 roughly 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limitation meat and animal items.
Weight reduction: As low-fat diets limit calorie consumption, they can help weight loss.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet resulted in little however appropriate changes in weight and waist circumference.
However, while low-fat diet plans seem as reliable as low-carb diets for weight-loss in regulated scenarios, low-carb diets seem to be more effective daily.
Ultra-low-fat diets have actually been revealed to be effective, particularly among individuals with weight problems. For example, an 8-week research study in 56 individuals found that eating a diet plan consisting of 7– 14% fat caused an average weight loss of 14.8 pounds (6.7 kg).
Other advantages: Low-fat diets have actually been connected to a lowered risk of cardiovascular disease and stroke. They may also reduce swelling and enhance markers of diabetes.
Downsides: Restricting fat excessive can lead to health problems in the long term, as fat plays a key function in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have actually been linked to a greater threat 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 heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in countries like Italy and Greece utilized to consume.
Though it was developed to lower heart problem threat, various studies show that it can also assist weight loss.
How it works: The Mediterranean diet supporters consuming lots of fruits, vegetables, nuts, seeds, vegetables, bulbs, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in small amounts. On the other hand, red meats are restricted.
In addition, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, sugarcoated, and other extremely processed foods.
Weight-loss: Though it’s not specifically a weight reduction diet, lots of studies show that adopting a Mediterranean-style diet may assist weight-loss.
For example, an analysis of 19 studies found that individuals who combined the Mediterranean diet with exercise or calorie limitation lost approximately 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet plan encourages consuming lots of antioxidant-rich foods, which might help fight swelling and oxidative stress by reducing the effects of totally free radicals. It has been linked to lowered risks of heart disease and sudden death.
Disadvantages: As the Mediterranean diet plan is not strictly a weight reduction diet plan, people may not lose weight following it unless they also take in fewer calories.
The Mediterranean diet highlights eating a lot of fruits, veggies, fish, and healthy oils while restricting refined and highly processed foods. While it’s not a weight reduction diet, studies show 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 does not limit any food groups, individuals on a WW strategy need to eat within their set day-to-day points to reach their ideal weight.
How it works: WW is a points-based system that appoints different foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your preferred weight, you need to remain within your daily point allowance.
Weight-loss: Many studies reveal that the WW program can help you drop weight.
For example, an evaluation of 45 research studies discovered that individuals who followed a WW diet plan lost 2.6% more weight than people who received basic counseling.
What’s more, people who follow WW programs have been revealed to be more effective at maintaining weight loss after several years, compared with those who follow other diets.
Other advantages: WW allows flexibility, making it simple to follow. This makes it possible for individuals with dietary restrictions, such as those with food allergic reactions, to abide by the plan.
Downsides: While it allows for versatility, WW can be costly depending upon the subscription plan. Also, it’s versatility can be a downfall if dieters select junk foods.
WW, or Weight Watchers, is a weight-loss program that uses a points-based system. Research studies show that it’s effective for long-term weight loss and extremely flexible.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is designed to assist deal with or prevent hypertension, which is scientifically referred to as hypertension.
It highlights eating a lot of fruits, vegetables, 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, many people report losing weight on it.
How it works: The DASH diet plan suggests particular portions of different food groups. The number of portions you are permitted to consume depends on your everyday calorie intake.
For example, a typical person on the DASH diet plan would eat about 5 portions of vegetables, 5 servings of fruit, 7 servings of healthy carbs like entire grains, 2 portions of low-fat dairy items, and 2 portions or less of lean meats daily.
In addition, you’re permitted to eat nuts and seeds 2– 3 times weekly.
Weight loss: Studies show that the DASH diet plan can help you drop weight .
For instance, an analysis of 13 research studies discovered that individuals on the DASH diet lost considerably more weight over 8– 24 weeks than individuals on a control diet.
Other advantages: The DASH diet has been revealed to minimize high blood pressure levels and several heart problem danger elements. Likewise, it may help combat recurrent depressive symptoms and lower your danger of breast and colorectal cancer.
Drawbacks: While the DASH diet plan may assist weight-loss, there is combined proof on salt consumption and high blood pressure. In addition, consuming too little salt has been linked to increased insulin resistance and an increased threat of death in individuals with cardiac arrest.
The DASH diet is a low-salt diet that has been revealed to aid weight reduction. Research studies have also linked it to additional benefits for your heart and decreased threats of other persistent illness.
The bottom line. Exercise For Weight Loss After 50
Numerous diets can assist you reduce weight.
A few of the most well-researched diets and consuming plans consist of periodic fasting, plant-based diet plans, low-carb diet plans, low-fat diet plans, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet.
While all of the above diets have actually been shown to be reliable for weight reduction, the diet you choose ought to depend upon your lifestyle and food choices. This makes sure that you are more likely to adhere to it in the long term.