It’s estimated that nearly half of American adults attempt to drop weight each year.
Among the best methods to lose weight is by changing your diet.
Yet, the sheer number of readily available diet strategies may make it challenging to get started, as you’re not sure which one is most appropriate, sustainable, and reliable.
Some diet plans aim to curb your cravings to minimize your food consumption, while others recommend restricting your consumption of calories and either carbs or fat.
What’s more, many use health advantages that exceed weight-loss.
Here are the 8 best diet plan plans to help you shed weight and improve your total health.
1. Periodic fasting How To Lose Weight After 50 Women
Periodic fasting is a dietary technique that cycles in between periods of fasting and eating.
Various types exist, including the 16/8 technique, which includes limiting your calorie consumption to 8 hours each day, and the 5:2 approach, which limits your day-to-day calorie consumption to 500– 600 calories twice each week.
How it works: Intermittent fasting restricts the time you’re allowed to consume, which is a basic method to lower your calorie consumption. This can cause weight-loss– unless you compensate by eating too much food throughout permitted eating durations.
Weight reduction: In an evaluation of research studies, intermittent fasting was revealed to trigger 3– 8% weight reduction over 3– 24 weeks, which is a considerably higher portion than other techniques .
The very same review showed that this way of consuming may lower waist circumference by 4– 7%, which is a marker for hazardous stubborn belly fat.
Other research studies discovered that periodic fasting can increase weight loss while preserving muscle mass, which can enhance metabolic process.
Other advantages: Intermittent fasting has been connected to anti-aging effects, increased insulin level of sensitivity, improved brain health, lowered inflammation, and many other advantages.
Downsides: In general, intermittent fasting is safe for many healthy grownups.
That said, those sensitive to drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding females, ought to speak to a health specialist before beginning periodic fasting.
Intermittent fasting cycles between periods of fasting and eating. It has actually been shown to help weight-loss and is linked to many other health advantages.
2. Plant-based diet plans
Plant-based diets might assist you reduce weight. Vegetarianism and veganism are the most popular variations, which restrict animal items for health, ethical, and ecological reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet plan, which is a plant-based diet that allows consuming animal items in small amounts.
How it works: There are lots of types of vegetarianism, however a lot of involve eliminating all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet takes it a step further by limiting all animal products, along with 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 mainly fruits, vegetables, legumes, and entire grains however enables protein and animal items in moderation, making it a popular option.
Many of the restricted food groups are high in calories, so restricting them may aid weight reduction.
Weight loss: Research shows that plant-based diet plans work for weight-loss .
An evaluation of 12 studies including 1,151 individuals discovered that people on a plant-based diet lost approximately 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 people not consuming a plant-based diet plan .
Plant-based diet plans most likely aid weight loss because they tend to be abundant in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been connected to numerous other benefits, such as a reduced danger of persistent conditions like heart problem, certain cancers, and diabetes. They can also be more ecologically sustainable than meat-based diet plans.
Downsides: Though plant-based diets are healthy, they can restrict essential nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian approach or correct supplementation can help represent these nutrients.
Plant-based diets limit meat and animal items for numerous reasons. Studies reveal that they assist weight loss by reducing your calorie consumption and offer numerous 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, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties minimize carbs more drastically than others. For example, very-low-carb diet plans like the keto diet plan limit this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diets restrict 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 save muscle mass.
In very-low-carb diets like keto, your body starts utilizing fatty acids instead of carbohydrates for energy by transforming them into ketones. This procedure is called ketosis.
Weight loss: Numerous research studies suggest that low-carb diet plans can aid weight loss and might be more effective than traditional low-fat diet plans.
For example, an evaluation of 53 studies including 68,128 individuals discovered that low-carb diet plans resulted in considerably more weight loss than low-fat diets.
What’s more, low-carb diets appear to be rather reliable at burning hazardous stubborn belly fat .
Other benefits: Research study recommends that low-carb diet plans may lower danger factors for cardiovascular disease, including high cholesterol and blood pressure levels. They may likewise enhance blood sugar level and insulin levels in individuals with type 2 diabetes.
Disadvantages: In some cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be tough to follow and cause indigestion in some people.In very unusual scenarios, following a very-low-carb diet might trigger a condition known as ketoacidosis, a hazardous metabolic condition that can be deadly if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carb intake, which encourages your body to use more fat as fuel. They can assist you slim down and offer numerous other advantages.
4. The paleo diet
The paleo diet supporters eating the same foods that your hunter-gatherer forefathers presumably ate.
It’s based on the theory that modern-day diseases are connected to the Western diet plan, as supporters believe that the human body hasn’t progressed to process legumes, grains, and dairy.
How it works: The paleo diet plan advocates eating entire foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less limiting versions permit some dairy items like cheese.
Weight reduction: Many research studies have revealed that the paleo diet plan can assist weight reduction and decrease harmful tummy fat.
For instance, in one 3-week research study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and minimized 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 and low-fat diet plans. This might be due to its high protein content.
Other advantages: Following the paleo diet might decrease numerous cardiovascular disease risk aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet plan is healthy, it restricts a number of nutritious food groups, including vegetables, entire grains, and dairy.
The paleo diet advocates eating entire foods, likewise to how your forefathers ate. Research studies show that it might aid weight reduction and reduce heart problem threat elements.
5. Low-fat diet plans
Like low-carb diets, low-fat diet plans have been popular for years.
In general, a low-fat diet includes restricting your fat consumption to 30% of your everyday calories.
Some extremely- and ultra-low-fat diets intend to restrict fat consumption to under 10% of calories.
How it works: Low-fat diets limit fat consumption because fat provides about two times the number of calories per gram, compared to the other two macronutrients– protein and carbs.
Ultra-low-fat diets consist of fewer than 10% of calories from fat, with around 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limitation meat and animal items.
Weight loss: As low-fat diet plans limit calorie consumption, they can aid weight loss.
An analysis of 33 studies including over 73,500 participants discovered that following a low-fat diet plan led to small however relevant modifications in weight and waist circumference.
Nevertheless, while low-fat diets appear to be as reliable as low-carb diet plans for weight-loss in controlled scenarios, low-carb diet plans appear to be more efficient day to day.
Ultra-low-fat diet plans have actually been shown to be successful, particularly among people with obesity. For instance, an 8-week study in 56 individuals found that eating a diet plan making up 7– 14% fat resulted in an average weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been linked to a reduced threat of cardiovascular disease and stroke. They may likewise minimize inflammation and improve markers of diabetes.
Downsides: Restricting fat excessive can result in illness in the long term, as fat plays a crucial function in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diets have actually been connected to a greater danger of metabolic syndrome.
Low-fat diets limit your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have actually linked low-fat diets to weight loss and lower dangers of heart disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based upon foods that people in nations like Italy and Greece used to eat.
Though it was created to lower cardiovascular disease danger, various studies suggest that it can likewise assist weight reduction.
How it works: The Mediterranean diet plan supporters consuming a lot of fruits, vegetables, nuts, seeds, legumes, roots, entire grains, fish, seafood, and extra 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.
Furthermore, the Mediterranean diet plan limits refined grains, trans fats, improved oils, processed meats, added sugar, and other extremely processed foods.
Weight-loss: Though it’s not particularly a weight loss diet, many studies reveal that adopting a Mediterranean-style diet plan might aid weight reduction.
For instance, an analysis of 19 studies discovered that individuals who integrated the Mediterranean diet with workout or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet plan encourages consuming plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by reducing the effects of free radicals. It has been connected to minimized threats of heart disease and sudden death.
Downsides: As the Mediterranean diet is not strictly a weight-loss diet plan, people might not slim down following it unless they also consume less calories.
The Mediterranean diet emphasizes consuming plenty of fruits, veggies, fish, and healthy oils while restricting improved and highly processed foods. While it’s not a weight loss diet, studies show that it can promote weight reduction and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of the most popular weight reduction programs worldwide.
While it does not limit any food groups, individuals on a WW plan must consume within their set day-to-day indicate reach their perfect weight.
How it works: WW is a points-based system that designates various foods and beverages a value, depending on their calorie, fat, and fiber contents.
To reach your preferred weight, you must stay within your daily point allowance.
Weight-loss: Lots of research studies reveal that the WW program can assist you drop weight.
For instance, a review of 45 research studies found that people who followed a WW diet plan lost 2.6% more weight than individuals who received standard counseling.
What’s more, people who follow WW programs have actually been revealed to be more effective at keeping weight reduction after several years, compared to those who follow other diets.
Other benefits: WW enables versatility, making it easy to follow. This enables individuals with dietary constraints, such as those with food allergic reactions, to adhere to the strategy.
Drawbacks: While it allows for flexibility, WW can be expensive depending on the membership strategy. Likewise, it’s flexibility can be a downfall if dieters pick junk foods.
WW, or Weight Watchers, is a weight-loss program that utilizes a points-based system. Studies show that it works for long-term weight loss and highly versatile.
8. The DASH diet plan.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating plan that is created to assist deal with or avoid hypertension, which is medically called high blood pressure.
It emphasizes consuming 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 individuals report reducing weight on it.
How it works: The DASH diet plan advises particular servings of various food groups. The variety of servings you are enabled to eat depends upon your everyday calorie intake.
For instance, an average individual on the DASH diet plan would eat about 5 portions of veggies, 5 portions of fruit, 7 portions of healthy carbohydrates like entire grains, 2 servings 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: Research studies reveal that the DASH diet can assist you lose weight .
For example, an analysis of 13 studies discovered that individuals on the DASH diet lost considerably more weight over 8– 24 weeks than people on a control diet.
Other advantages: The DASH diet has been shown to decrease blood pressure levels and numerous heart problem risk elements. Also, it may help combat persistent depressive signs and lower your risk of breast and colorectal cancer.
Downsides: While the DASH diet may help weight loss, there is mixed proof on salt intake and blood pressure. In addition, eating insufficient salt has actually been connected to increased insulin resistance and an increased risk of death in people with cardiac arrest.
The DASH diet is a low-salt diet that has been shown to assist weight-loss. Research studies have actually likewise linked it to fringe benefits for your heart and reduced threats of other persistent illness.
The bottom line. How To Lose Weight After 50 Women
Numerous diets can assist you slim down.
A few of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet plan, 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 effective for weight reduction, the diet you pick must depend on your way of life and food choices. This makes sure that you are most likely to adhere to it in the long term.