It’s approximated that almost half of American adults attempt to lose weight each year.
One of the best ways to slim down is by changing your diet plan.
Yet, the large number of readily available diet plan plans might make it tough to get started, as you’re uncertain which one is most ideal, sustainable, and effective.
Some diet plans aim to suppress your appetite to minimize your food consumption, while others suggest limiting your consumption of calories and either carbs or fat.
What’s more, numerous use health advantages that go beyond weight-loss.
Here are the 8 best diet plan strategies to assist you shed weight and enhance your overall health.
1. Periodic fasting Lose Weight Over 50
Intermittent fasting is a dietary technique that cycles in between durations of fasting and eating.
Different forms exist, including the 16/8 method, which includes limiting your calorie consumption to 8 hours per day, and the 5:2 approach, which restricts your daily calorie intake to 500– 600 calories two times weekly.
How it works: Periodic fasting limits the time you’re enabled to eat, which is an easy method to minimize your calorie intake. This can result in weight reduction– unless you compensate by eating excessive food throughout permitted consuming periods.
Weight-loss: In an evaluation of studies, periodic fasting was shown to trigger 3– 8% weight loss over 3– 24 weeks, which is a substantially higher portion than other methods .
The very same review showed that this way of eating might reduce waist area by 4– 7%, which is a marker for hazardous stomach fat.
Other studies discovered that periodic fasting can increase weight loss while preserving muscle mass, which can improve metabolism.
Other advantages: Intermittent fasting has actually been linked to anti-aging effects, increased insulin sensitivity, improved brain health, lowered swelling, and lots of other advantages.
Disadvantages: In general, intermittent fasting is safe for many 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 ladies, should speak to a health professional prior to beginning intermittent fasting.
Intermittent fasting cycles between periods of fasting and consuming. It has been revealed to aid weight-loss and is linked to numerous 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 limit animal products for health, ethical, and environmental reasons.
Nevertheless, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet plan that enables consuming animal items in moderation.
How it works: There are many types of vegetarianism, however many include eliminating all meat, poultry, and fish. Some vegetarians might similarly prevent eggs and dairy.
The vegan diet plan takes it an action further by restricting all animal products, as well as 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 motivates eating primarily fruits, vegetables, legumes, and entire grains but allows for protein and animal items in moderation, making it a popular option.
Much of the limited food groups are high in calories, so restricting them might assist weight reduction.
Weight-loss: Research reveals that plant-based diet plans are effective for weight-loss .
A review of 12 research studies including 1,151 individuals discovered that individuals on a plant-based diet 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 people not eating a plant-based diet .
Plant-based diets likely aid weight reduction since they tend to be rich in fiber, which can help you remain fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diets have been connected to many other advantages, such as a lowered threat of persistent conditions like heart problem, specific cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.
Downsides: Though plant-based diet plans are healthy, they can restrict important nutrients that are usually discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian technique or appropriate supplements can help account for these nutrients.
Plant-based diets limit meat and animal items for various reasons. Research studies reveal that they assist weight-loss by lowering your calorie consumption and provide numerous other benefits.
3. Low-carb diet plans
Low-carb diets are amongst the most popular diet plans for weight reduction. Examples consist of the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some ranges reduce carbohydrates more dramatically than others. For instance, very-low-carb diet plans like the keto diet restrict this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diet plans restrict your carbohydrate consumption in favor of protein and fat.
They’re generally greater in protein than low-fat diets, which is important, as protein can help curb your cravings, raise your metabolism, and save muscle mass.
In very-low-carb diets like keto, your body starts using fatty acids rather than carbs for energy by transforming them into ketones. This procedure is called ketosis.
Weight-loss: Numerous studies suggest that low-carb diet plans can assist weight-loss and may be more effective than standard low-fat diet plans.
For instance, an evaluation of 53 studies including 68,128 individuals discovered that low-carb diets resulted in significantly more weight reduction than low-fat diet plans.
What’s more, low-carb diets appear to be quite efficient at burning damaging belly fat .
Other benefits: Research study recommends that low-carb diets might lower danger factors for heart problem, consisting of high cholesterol and blood pressure levels. They might also enhance blood glucose and insulin levels in people with type 2 diabetes.
Disadvantages: Sometimes, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be challenging to follow and cause indigestion in some individuals.In extremely rare circumstances, following a very-low-carb diet plan may cause a condition referred to as ketoacidosis, a hazardous metabolic condition that can be fatal if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carb consumption, which motivates your body to use more fat as fuel. They can help you drop weight and use lots of other benefits.
4. The paleo diet plan
The paleo diet plan advocates consuming the same foods that your hunter-gatherer ancestors allegedly consumed.
It’s based upon the theory that contemporary illness are linked to the Western diet plan, as advocates think that the human body hasn’t developed to process beans, grains, and dairy.
How it works: The paleo diet plan advocates consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less limiting versions enable some dairy items like cheese.
Weight loss: Various studies have shown that the paleo diet can assist weight reduction and minimize 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 area– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research study also suggests that the paleo diet may be more filling than popular diet plans like the Mediterranean diet and low-fat diet plans. This may be due to its high protein material.
Other benefits: Following the paleo diet may lower several cardiovascular disease risk aspects, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet is healthy, it restricts numerous nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet supporters consuming entire foods, similarly to how your forefathers consumed. Research studies show that it might assist weight-loss and decrease heart problem threat aspects.
5. Low-fat diets
Like low-carb diets, low-fat diets have been popular for decades.
In general, a low-fat diet includes restricting your fat intake to 30% of your daily calories.
Some very- and ultra-low-fat diets intend to restrict fat intake to under 10% of calories.
How it works: Low-fat diet plans limit fat consumption because fat supplies about two times the number of calories per gram, compared to the other 2 macronutrients– protein and carbohydrates.
Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limit meat and animal products.
Weight reduction: As low-fat diet plans restrict calorie intake, they can assist weight loss.
An analysis of 33 studies consisting of over 73,500 participants discovered that following a low-fat diet plan led to little however appropriate modifications in weight and waist circumference.
However, while low-fat diets appear to be as effective as low-carb diets for weight loss in regulated circumstances, low-carb diet plans seem to be more efficient daily.
Ultra-low-fat diets have actually been revealed to be successful, particularly among individuals with obesity. For instance, an 8-week research study in 56 participants found that eating a diet plan comprising 7– 14% fat led to an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been linked to a lowered danger of heart disease and stroke. They may likewise lower inflammation and enhance markers of diabetes.
Downsides: Restricting fat excessive can cause illness in the long term, as fat plays a key role in hormonal agent production, nutrient absorption, and cell health. Furthermore, very-low-fat diets have actually been linked to a greater danger of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is greater in calories than protein and carbohydrates. Studies have linked low-fat diet plans to weight reduction and lower dangers of heart problem 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 designed to lower heart disease threat, many research studies suggest that it can also help weight loss.
How it works: The Mediterranean diet supporters consuming plenty of fruits, veggies, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in moderation. Meanwhile, red meats are restricted.
Furthermore, the Mediterranean diet restricts improved grains, trans fats, improved oils, processed meats, sugarcoated, and other extremely processed foods.
Weight-loss: Though it’s not particularly a weight loss diet, many research studies show that embracing a Mediterranean-style diet plan might assist weight-loss.
For example, an analysis of 19 studies found that individuals who integrated the Mediterranean diet with exercise or calorie restriction 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 might assist fight swelling and oxidative stress by reducing the effects of totally free radicals. It has actually been connected to decreased risks of cardiovascular disease and sudden death.
Downsides: As the Mediterranean diet is not strictly a weight-loss diet plan, people may not slim down following it unless they also consume fewer calories.
The Mediterranean diet plan emphasizes eating a lot of fruits, veggies, fish, and healthy oils while restricting fine-tuned and extremely processed foods. While it’s not a weight loss diet plan, research studies reveal that it can promote weight loss and general health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is among the most popular weight reduction programs worldwide.
While it doesn’t restrict any food groups, individuals on a WW plan need to consume within their set daily indicate reach their ideal weight.
How it works: WW is a points-based system that appoints different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you must remain within your day-to-day point allowance.
Weight-loss: Many studies show that the WW program can help you lose weight.
For instance, a review of 45 studies discovered that people who followed a WW diet plan lost 2.6% more weight than people who got standard therapy.
What’s more, people who follow WW programs have actually been revealed to be more successful at maintaining weight-loss after numerous years, compared to those who follow other diets.
Other advantages: WW enables flexibility, making it simple to follow. This allows people with dietary limitations, such as those with food allergic reactions, to abide by the plan.
Downsides: While it enables versatility, WW can be pricey depending on the membership strategy. Also, it’s versatility can be a downfall if dieters choose junk foods.
WW, or Weight Watchers, is a weight reduction 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 designed to help deal with or avoid high blood pressure, which is clinically known as high blood pressure.
It emphasizes consuming a lot of fruits, vegetables, 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 people report slimming down on it.
How it works: The DASH diet recommends particular servings of various food groups. The number of portions you are enabled to eat depends on your day-to-day calorie intake.
For instance, a typical person on the DASH diet plan would consume about 5 portions of veggies, 5 portions of fruit, 7 portions of healthy carbs like entire grains, 2 portions of low-fat dairy items, and 2 servings or fewer of lean meats daily.
In addition, you’re permitted to eat nuts and seeds 2– 3 times weekly.
Weight-loss: Studies reveal that the DASH diet plan can assist you lose weight .
For instance, an analysis of 13 studies discovered that individuals on the DASH diet plan lost significantly 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 a number of cardiovascular disease risk factors. Also, it might help combat persistent depressive signs and lower your threat of breast and colorectal cancer.
Drawbacks: While the DASH diet might aid weight loss, there is blended evidence on salt intake and high blood pressure. In addition, consuming insufficient salt has been linked to increased insulin resistance and an increased threat of death in people with cardiac arrest.
The DASH diet plan is a low-salt diet that has been revealed to aid weight loss. Research studies have actually also connected it to additional benefits for your heart and decreased risks of other chronic diseases.
The bottom line. Lose Weight Over 50
Lots of diet plans can assist you lose weight.
A few of the most well-researched diets and consuming strategies include intermittent fasting, plant-based diet plans, low-carb diet plans, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have actually been shown to be effective for weight loss, the diet plan you select must depend on your way of life and food choices. This guarantees that you are most likely to stay with it in the long term.