It’s estimated that almost half of American grownups try to lose weight each year.
Among the best methods to reduce weight is by changing your diet.
Yet, the large variety of available diet plan strategies may make it tough to start, as you’re uncertain which one is most appropriate, sustainable, and effective.
Some diet plans intend to suppress your cravings to reduce your food consumption, while others recommend limiting your consumption of calories and either carbohydrates or fat.
What’s more, lots of offer health advantages that surpass weight-loss.
Here are the 8 best diet plans to help you shed weight and improve your overall health.
1. Intermittent fasting Lose Weight Over 50 Years Old
Intermittent fasting is a dietary method that cycles between periods of fasting and consuming.
Various types exist, consisting of the 16/8 method, which includes restricting your calorie consumption to 8 hours each day, and the 5:2 technique, which limits your everyday calorie consumption to 500– 600 calories two times each week.
How it works: Periodic fasting limits the time you’re enabled to consume, which is an easy method to reduce your calorie intake. This can lead to weight loss– unless you compensate by consuming excessive food during permitted consuming durations.
Weight loss: In a review of studies, periodic fasting was revealed to cause 3– 8% weight reduction over 3– 24 weeks, which is a considerably higher percentage than other methods .
The very same review showed that this way of eating might minimize waist circumference by 4– 7%, which is a marker for harmful tummy fat.
Other research studies discovered that intermittent fasting can increase fat loss while preserving muscle mass, which can enhance metabolic process.
Other advantages: Intermittent fasting has been linked to anti-aging effects, increased insulin level of sensitivity, improved brain health, decreased inflammation, and numerous other advantages.
Disadvantages: In general, periodic fasting is safe for many healthy adults.
That said, those sensitive to drops in their blood sugar levels, such as some individuals with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, must speak with a health expert prior to starting periodic fasting.
Periodic fasting cycles in between durations of fasting and consuming. It has actually been shown to help weight loss and is connected to lots of other health benefits.
2. Plant-based diets
Plant-based diet plans may help you drop weight. Vegetarianism and veganism are the most popular versions, which limit animal items for health, ethical, and environmental reasons.
However, more flexible plant-based diet plans likewise exist, such as the flexitarian diet plan, which is a plant-based diet that allows eating animal products in small amounts.
How it works: There are lots of types of vegetarianism, however many involve getting rid of all meat, poultry, and fish. Some vegetarians may likewise prevent eggs and dairy.
The vegan diet takes it an action even more by restricting all animal items, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut guidelines for the flexitarian diet plan, as it’s a way of life modification instead of a diet plan. It motivates consuming primarily fruits, vegetables, legumes, and entire grains however enables protein and animal items in moderation, making it a popular alternative.
Much of the restricted food groups are high in calories, so limiting them may assist weight reduction.
Weight-loss: Research study reveals that plant-based diet plans work for weight-loss .
An evaluation of 12 studies consisting of 1,151 participants discovered that people on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who included 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 diet plans likely help 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 linked to many other advantages, such as a reduced risk of persistent conditions like heart problem, specific cancers, and diabetes. They can likewise be more environmentally sustainable than meat-based diet plans.
Drawbacks: Though plant-based diet plans are healthy, they can limit essential nutrients that are usually found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian method or appropriate supplements can help represent these nutrients.
Plant-based diet plans restrict meat and animal products for various factors. Research studies reveal that they aid weight-loss by lowering your calorie consumption and use lots of other benefits.
3. Low-carb diets
Low-carb diets 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 minimize carbs more drastically than others. For instance, very-low-carb diets like the keto diet limit this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diets restrict your carb consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diet plans, which is very important, as protein can help suppress your cravings, raise your metabolism, and conserve muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fatty acids instead of carbs for energy by converting them into ketones. This procedure is called ketosis.
Weight loss: Many studies indicate that low-carb diet plans can help weight loss and might be more reliable than standard low-fat diet plans.
For instance, a review of 53 research studies consisting of 68,128 participants found that low-carb diets resulted in considerably more weight-loss than low-fat diet plans.
What’s more, low-carb diets appear to be quite reliable at burning damaging stomach fat .
Other benefits: Research suggests that low-carb diets may lower risk aspects for heart disease, including high cholesterol and high blood pressure levels. They may likewise improve blood glucose and insulin levels in people with type 2 diabetes.
Downsides: In some cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be challenging to follow and cause digestive upset in some individuals.In really rare situations, following a very-low-carb diet plan may trigger a condition called ketoacidosis, a hazardous metabolic condition that can be deadly if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diet plans restrict your carb intake, which motivates your body to use more fat as fuel. They can help you lose weight and offer many other benefits.
4. The paleo diet
The paleo diet supporters eating the exact same foods that your hunter-gatherer ancestors presumably ate.
It’s based upon the theory that contemporary diseases are connected to the Western diet, as supporters believe that the human body hasn’t progressed to process beans, grains, and dairy.
How it works: The paleo diet advocates consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations permit some dairy products like cheese.
Weight-loss: Many studies have actually shown that the paleo diet can help weight loss and reduce hazardous belly 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 lowered their waist circumference– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research likewise recommends that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diets. This may be due to its high protein content.
Other benefits: Following the paleo diet plan may reduce several heart disease risk elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet plan is healthy, it limits numerous healthy food groups, consisting of beans, whole grains, and dairy.
The paleo diet plan supporters consuming entire foods, similarly to how your ancestors ate. Studies reveal that it may aid weight-loss and minimize heart disease risk elements.
5. Low-fat diet plans
Like low-carb diets, low-fat diet plans have been popular for decades.
In general, a low-fat diet involves limiting your fat intake to 30% of your day-to-day calories.
Some really- and ultra-low-fat diets aim to restrict fat usage to under 10% of calories.
How it works: Low-fat diet plans restrict fat intake due to the fact that fat supplies about two times the number of calories per gram, compared to the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans consist of less than 10% of calories from fat, with around 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diets are generally plant-based and limit meat and animal products.
Weight loss: As low-fat diet plans limit calorie intake, they can aid weight loss.
An analysis of 33 research studies including over 73,500 participants discovered that following a low-fat diet resulted in little but relevant modifications in weight and waist circumference.
Nevertheless, while low-fat diets appear to be as effective as low-carb diets for weight-loss in controlled scenarios, low-carb diet plans appear to be more effective day to day.
Ultra-low-fat diets have actually been revealed to be effective, especially among individuals with weight problems. For instance, an 8-week research study in 56 participants found that eating a diet plan consisting of 7– 14% fat resulted in an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been connected to a decreased danger of heart problem and stroke. They might also reduce inflammation and enhance markers of diabetes.
Disadvantages: Restricting fat excessive can lead to health problems in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Moreover, very-low-fat diet plans have actually been linked to a higher danger of metabolic syndrome.
Low-fat diet plans restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Studies have linked low-fat diet plans to weight-loss and lower threats of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based upon foods that people in nations like Italy and Greece utilized to eat.
Though it was created to lower heart disease danger, numerous studies show that it can also aid weight-loss.
How it works: The Mediterranean diet plan advocates eating a lot of fruits, veggies, nuts, seeds, beans, roots, whole grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. On the other hand, red meats are restricted.
In addition, the Mediterranean diet plan limits improved grains, trans fats, refined oils, processed meats, sugarcoated, and other highly processed foods.
Weight-loss: Though it’s not particularly a weight-loss diet plan, lots of studies show that embracing a Mediterranean-style diet plan may assist weight loss.
For instance, an analysis of 19 studies discovered that individuals who integrated the Mediterranean diet plan with workout or calorie limitation lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other advantages: The Mediterranean diet encourages consuming a lot of antioxidant-rich foods, which may help combat swelling and oxidative tension by neutralizing complimentary radicals. It has been connected to reduced threats of cardiovascular disease and sudden death.
Disadvantages: As the Mediterranean diet plan is not strictly a weight reduction diet plan, individuals may not lose weight following it unless they likewise consume less calories.
The Mediterranean diet plan stresses eating plenty of fruits, veggies, fish, and healthy oils while limiting fine-tuned and highly processed foods. While it’s not a weight loss diet plan, research 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-loss programs worldwide.
While it does not restrict any food groups, people on a WW plan should consume within their set daily points to reach their perfect weight.
How it works: WW is a points-based system that appoints various foods and drinks a worth, depending upon their calorie, fat, and fiber contents.
To reach your desired weight, you must stay within your everyday point allowance.
Weight loss: Numerous studies show that the WW program can help you lose weight.
For instance, a review of 45 studies found that people who followed a WW diet plan lost 2.6% more weight than individuals who got basic counseling.
What’s more, people who follow WW programs have actually been shown to be more effective at keeping weight loss after several years, compared to those who follow other diets.
Other advantages: WW allows versatility, making it simple to follow. This allows people with dietary restrictions, such as those with food allergies, to follow the plan.
Disadvantages: While it permits versatility, WW can be expensive depending upon the membership strategy. Likewise, it’s flexibility can be a failure if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight reduction program that uses a points-based system. Studies show that it works for long-term weight loss and highly versatile.
8. The DASH diet.
Dietary Approaches to Stop High Blood Pressure, or DASH diet, is an eating strategy that is developed to assist deal with or avoid hypertension, which is clinically referred to as hypertension.
It emphasizes eating lots 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, lots of people report reducing weight on it.
How it works: The DASH diet recommends specific servings of different food groups. The variety of servings you are allowed to eat depends on your daily calorie consumption.
For example, a typical person on the DASH diet plan would consume about 5 servings of vegetables, 5 portions of fruit, 7 portions of healthy carbohydrates like whole grains, 2 portions of low-fat dairy items, and 2 servings or less of lean meats per day.
In addition, you’re allowed to eat nuts and seeds 2– 3 times weekly.
Weight reduction: Research studies show that the DASH diet plan can help you drop weight .
For instance, an analysis of 13 research studies found that people on the DASH diet plan lost significantly more weight over 8– 24 weeks than people on a control diet plan.
Other benefits: The DASH diet plan has been revealed to lower blood pressure levels and a number of heart problem risk factors. Likewise, it might assist combat recurrent depressive signs and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may assist weight reduction, there is blended evidence on salt intake and high blood pressure. In addition, eating insufficient salt has actually been linked 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 also connected it to additional benefits for your heart and reduced threats of other persistent illness.
The bottom line. Lose Weight Over 50 Years Old
Many diets can assist you lose weight.
Some of the most well-researched diets and consuming strategies consist of intermittent fasting, plant-based diets, low-carb diets, low-fat diet plans, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diet plans have been shown to be efficient for weight loss, the diet you pick must depend upon your lifestyle and food preferences. This ensures that you are most likely to stay with it in the long term.