It’s estimated that nearly half of American adults attempt to slim down each year.
Among the best ways to lose weight is by changing your diet plan.
Yet, the large variety of available diet plan strategies might make it hard to begin, as you’re unsure which one is most appropriate, sustainable, and effective.
Some diet plans aim to curb your cravings to reduce your food consumption, while others recommend limiting your consumption of calories and either carbohydrates or fat.
What’s more, many offer health benefits that surpass weight-loss.
Here are the 8 best diet strategies to assist you shed weight and improve your overall health.
1. Intermittent fasting How To Lose Weight Safely After 50
Periodic fasting is a dietary strategy that cycles between durations of fasting and consuming.
Different forms exist, including the 16/8 method, which involves restricting your calorie intake to 8 hours each day, and the 5:2 method, which limits your day-to-day calorie intake to 500– 600 calories twice each week.
How it works: Intermittent fasting limits the time you’re allowed to eat, which is an easy method to lower your calorie intake. This can result in weight-loss– unless you compensate by eating too much food during permitted consuming durations.
Weight loss: In a review of research studies, periodic fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a significantly higher portion than other methods .
The very same evaluation revealed that this way of consuming may decrease waist area by 4– 7%, which is a marker for hazardous stomach fat.
Other studies found that periodic fasting can increase weight loss while preserving muscle mass, which can improve metabolism.
Other advantages: Periodic fasting has been connected to anti-aging effects, increased insulin level of sensitivity, improved brain health, decreased inflammation, and numerous other advantages.
Downsides: In general, intermittent fasting is safe for a lot of healthy adults.
That stated, those sensitive to drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding females, ought to talk with a health professional before starting intermittent fasting.
Periodic fasting cycles between durations of fasting and eating. It has been revealed to help weight reduction and is connected to lots of other health advantages.
2. Plant-based diet plans
Plant-based diet plans might help you drop weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and ecological reasons.
However, more flexible plant-based diets likewise exist, such as the flexitarian diet, which is a plant-based diet that enables eating animal products in small amounts.
How it works: There are numerous kinds of vegetarianism, but many include eliminating all meat, poultry, and fish. Some vegetarians may also avoid eggs and dairy.
The vegan diet plan takes it a step further by restricting all animal products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no well-defined guidelines for the flexitarian diet, as it’s a way of life modification instead of a diet. It encourages eating mostly fruits, vegetables, vegetables, and whole grains however allows for protein and animal products in small amounts, making it a popular alternative.
A lot of the restricted food groups are high in calories, so limiting them might assist weight reduction.
Weight reduction: Research shows that plant-based diet plans are effective for weight reduction .
An evaluation of 12 research studies including 1,151 participants found that individuals 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 plan lost approximately 5.5 pounds (2.5 kg) more than people not eating a plant-based diet .
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 many other advantages, such as a reduced risk of persistent conditions like heart problem, specific cancers, and diabetes. They can also be more ecologically sustainable than meat-based diet plans.
Drawbacks: Though plant-based diets are healthy, they can limit crucial nutrients that are typically discovered in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or proper supplementation can help account for these nutrients.
Plant-based diet plans restrict meat and animal items for numerous factors. Studies reveal that they aid weight reduction by reducing your calorie intake and offer numerous other advantages.
3. Low-carb diet plans
Low-carb diet plans are amongst the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some ranges lower carbs 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 with 30% or less for other types .
How it works: Low-carb diets limit your carb consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diets, which is important, as protein can assist curb your hunger, raise your metabolism, and conserve muscle mass.
In very-low-carb diets like keto, your body starts utilizing fats rather than carbs for energy by converting them into ketones. This procedure is called ketosis.
Weight-loss: Numerous studies show that low-carb diets can assist weight reduction and may be more reliable than standard low-fat diet plans.
For instance, an evaluation of 53 research studies including 68,128 participants found that low-carb diet plans led to significantly more weight reduction than low-fat diets.
What’s more, low-carb diet plans seem quite effective at burning damaging stomach fat .
Other advantages: Research study recommends that low-carb diets might decrease threat elements for heart problem, including high cholesterol and high blood pressure levels. They might also improve blood sugar level and insulin levels in people with type 2 diabetes.
Drawbacks: In some cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be tough to follow and cause indigestion in some people.In extremely rare situations, following a very-low-carb diet plan may cause a condition known as ketoacidosis, a harmful metabolic condition that can be deadly if left unattended (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carbohydrate intake, which encourages your body to utilize more fat as fuel. They can help you slim down and use lots of other benefits.
4. The paleo diet
The paleo diet supporters consuming the exact same foods that your hunter-gatherer ancestors presumably ate.
It’s based upon the theory that modern illness are connected to the Western diet plan, as advocates think that the human body hasn’t developed to process legumes, grains, and dairy.
How it works: The paleo diet plan supporters consuming entire foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations enable some dairy items like cheese.
Weight reduction: Many research studies have revealed that the paleo diet can aid weight-loss and decrease hazardous belly fat.
For instance, in one 3-week research study, 14 healthy adults following a paleo diet lost approximately 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 recommends that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This might be due to its high protein material.
Other advantages: Following the paleo diet plan may decrease a number of cardiovascular disease threat aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it limits a number of nutritious food groups, consisting of beans, whole grains, and dairy.
The paleo diet supporters eating entire foods, likewise to how your ancestors consumed. Studies show that it may aid weight-loss and minimize heart disease threat aspects.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diet plans 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 diets 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 provides about twice the number of calories per gram, compared to the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans include less than 10% of calories from fat, with approximately 80% of calories originating from carbs and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limit meat and animal items.
Weight loss: As low-fat diets restrict calorie intake, they can help weight reduction.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet plan led to small however appropriate changes in weight and waist area.
Nevertheless, while low-fat diet plans seem as reliable as low-carb diets for weight reduction in regulated circumstances, low-carb diets appear to be more effective everyday.
Ultra-low-fat diets have actually been shown to be successful, specifically among people with weight problems. For instance, an 8-week study in 56 participants discovered that eating a diet consisting of 7– 14% fat resulted in an average weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have been linked to a lowered risk of cardiovascular disease and stroke. They may also reduce swelling and improve markers of diabetes.
Drawbacks: Restricting fat excessive can cause illness in the long term, as fat plays an essential role in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have been linked to a greater risk of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbohydrates. Research studies have connected 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 people in nations like Italy and Greece used to eat.
Though it was developed to lower heart disease danger, many research studies suggest that it can likewise help weight loss.
How it works: The Mediterranean diet plan advocates consuming lots of fruits, veggies, nuts, seeds, legumes, tubers, whole 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 limited.
In addition, the Mediterranean diet restricts improved grains, trans fats, improved oils, processed meats, added sugar, and other extremely processed foods.
Weight reduction: Though it’s not specifically a weight reduction diet plan, lots of research studies show that adopting a Mediterranean-style diet plan might help weight reduction.
For instance, an analysis of 19 research studies found that people who integrated the Mediterranean diet with workout or calorie constraint lost an average of 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet encourages consuming plenty of antioxidant-rich foods, which might assist fight swelling and oxidative stress by neutralizing free radicals. It has actually been connected to minimized dangers of heart disease and premature death.
Downsides: As the Mediterranean diet is not strictly a weight-loss diet, people may not reduce weight following it unless they also take in less calories.
The Mediterranean diet plan highlights eating a lot of fruits, veggies, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight reduction diet plan, studies show that it can promote weight-loss and general health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight loss programs worldwide.
While it doesn’t limit any food groups, individuals on a WW plan need to eat within their set day-to-day indicate reach their ideal weight.
How it works: WW is a points-based system that designates various foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you should stay within your everyday point allowance.
Weight-loss: Many research studies reveal that the WW program can assist you reduce weight.
For instance, an evaluation of 45 research studies discovered that people who followed a WW diet plan lost 2.6% more weight than people who got basic counseling.
What’s more, individuals who follow WW programs have been shown to be more successful at preserving weight-loss after numerous years, compared to those who follow other diets.
Other advantages: WW allows versatility, making it simple to follow. This makes it possible for people with dietary restrictions, such as those with food allergies, to abide by the strategy.
Downsides: While it allows for flexibility, WW can be pricey depending on the subscription strategy. Also, it’s versatility can be a failure if dieters select junk foods.
WW, or Weight Watchers, is a weight-loss program that utilizes a points-based system. Research studies reveal that it’s effective for long-lasting weight-loss and highly versatile.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating strategy that is developed to assist treat or avoid hypertension, which is clinically referred to as hypertension.
It emphasizes eating lots of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet plan is not a weight-loss diet plan, many people report losing weight on it.
How it works: The DASH diet recommends particular servings of various food groups. The number of portions you are allowed to consume depends upon your daily calorie consumption.
For instance, a typical individual on the DASH diet would consume about 5 servings of veggies, 5 portions of fruit, 7 portions of healthy carbohydrates like whole grains, 2 portions of low-fat dairy items, and 2 portions or fewer of lean meats daily.
In addition, you’re allowed to eat nuts and seeds 2– 3 times per week.
Weight loss: Research studies reveal that the DASH diet can assist you reduce weight .
For instance, an analysis of 13 studies found that individuals on the DASH diet lost significantly more weight over 8– 24 weeks than individuals on a control diet.
Other advantages: The DASH diet has been shown to decrease high blood pressure levels and a number of heart problem threat aspects. Also, it may help fight persistent depressive symptoms and lower your threat of breast and colorectal cancer.
Downsides: While the DASH diet plan might aid weight-loss, there is mixed evidence on salt consumption and blood pressure. In addition, consuming insufficient salt has been linked to increased insulin resistance and an increased threat of death in individuals with cardiac arrest.
The DASH diet plan is a low-salt diet plan that has been shown to aid weight-loss. Research studies have actually also connected it to additional benefits for your heart and minimized dangers of other persistent illness.
The bottom line. How To Lose Weight Safely After 50
Many diet plans can help you slim down.
Some of the most well-researched diets and eating plans consist of intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diets, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diets have actually been revealed to be reliable for weight reduction, the diet plan you select ought to depend on your way of life and food preferences. This ensures that you are most likely to stay with it in the long term.