It’s estimated that nearly half of American adults attempt to lose weight each year.
One of the very best methods to reduce weight is by altering your diet plan.
Yet, the sheer variety of offered diet strategies might make it tough to get started, as you’re uncertain which one is most ideal, sustainable, and efficient.
Some diet plans aim to curb your appetite to decrease your food intake, while others suggest limiting your intake of calories and either carbs or fat.
What’s more, lots of provide health benefits that exceed weight loss.
Here are the 8 best diet plans to assist you shed weight and improve your overall health.
1. Periodic fasting Weight Loss Women 50+
Periodic fasting is a dietary technique that cycles between durations of fasting and consuming.
Different types exist, consisting of the 16/8 method, which involves limiting your calorie intake to 8 hours each day, and the 5:2 approach, which limits your day-to-day calorie intake to 500– 600 calories two times each week.
How it works: Intermittent fasting restricts the time you’re allowed to eat, which is an easy method to decrease your calorie consumption. This can lead to weight loss– unless you compensate by consuming excessive food during allowed eating durations.
Weight reduction: In an evaluation of research studies, periodic fasting was shown to trigger 3– 8% weight reduction over 3– 24 weeks, which is a considerably higher percentage than other approaches .
The exact same evaluation revealed that this way of consuming may reduce waist area by 4– 7%, which is a marker for hazardous stomach fat.
Other studies discovered that intermittent fasting can increase weight loss while maintaining muscle mass, which can improve metabolic process.
Other advantages: Periodic fasting has actually been linked to anti-aging impacts, increased insulin sensitivity, enhanced brain health, lowered swelling, and many other advantages.
Drawbacks: In general, intermittent fasting is safe for many healthy adults.
That stated, those sensitive to drops in their blood glucose levels, such as some people with diabetes, low weight, or an eating condition, in addition to pregnant or breastfeeding ladies, should speak with a health professional before starting intermittent fasting.
Periodic fasting cycles between periods of fasting and consuming. It has been shown to aid weight reduction and is connected to many other health benefits.
2. Plant-based diet plans
Plant-based diets might help you slim down. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and ecological factors.
However, more flexible plant-based diet plans also exist, such as the flexitarian diet, which is a plant-based diet plan that enables eating animal items in moderation.
How it works: There are numerous types of vegetarianism, however a lot of involve eliminating all meat, poultry, and fish. Some vegetarians may also prevent eggs and dairy.
The vegan diet plan takes it an action even more by restricting all animal items, along with animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.
There are no specific guidelines for the flexitarian diet plan, as it’s a lifestyle modification instead of a diet plan. It encourages consuming mostly fruits, vegetables, beans, and entire grains however enables protein and animal products in moderation, making it a popular alternative.
A lot of the limited food groups are high in calories, so restricting them may assist weight-loss.
Weight-loss: Research reveals that plant-based diet plans are effective for weight reduction .
A review of 12 studies including 1,151 individuals found that people on a plant-based diet plan lost an average of 4.4 pounds (2 kg) more than those who consisted of animal products .
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 most likely help weight-loss because they tend to be abundant 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 numerous other benefits, such as a lowered danger of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets.
Disadvantages: Though plant-based diet plans are healthy, they can restrict crucial nutrients that are generally found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian method or correct supplements can help account for these nutrients.
Plant-based diet plans limit meat and animal products for different factors. Studies reveal that they aid weight-loss by minimizing your calorie consumption and use numerous other advantages.
3. Low-carb diet plans
Low-carb diets are amongst the most popular diets for weight-loss. Examples consist of the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some varieties reduce carbohydrates more significantly than others. For example, very-low-carb diets like the keto diet limit this macronutrient to under 10% of total calories, compared to 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 usually greater in protein than low-fat diets, which is important, as protein can assist suppress your appetite, raise your metabolic process, and conserve muscle mass.
In very-low-carb diets like keto, your body starts using fats rather than carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight reduction: Numerous studies indicate that low-carb diets can help weight loss and may be more reliable than traditional low-fat diets.
For example, an evaluation of 53 studies consisting of 68,128 individuals found that low-carb diet plans led to substantially more weight-loss than low-fat diet plans.
What’s more, low-carb diets appear to be quite reliable at burning damaging tummy fat .
Other benefits: Research study recommends that low-carb diet plans may reduce risk aspects for heart problem, consisting of high cholesterol and high blood pressure levels. They may likewise improve blood sugar and insulin levels in people with type 2 diabetes.
Drawbacks: In many cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diet plans can likewise be difficult to follow and cause indigestion in some people.In extremely rare circumstances, following a very-low-carb diet plan might cause a condition called ketoacidosis, a dangerous metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carbohydrate consumption, which encourages your body to use more fat as fuel. They can assist you lose weight and use many other advantages.
4. The paleo diet plan
The paleo diet plan advocates consuming the very same foods that your hunter-gatherer ancestors supposedly consumed.
It’s based upon the theory that modern-day diseases are connected to the Western diet plan, as proponents think that the body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet advocates consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the consumption of processed foods, grains, sugar, and dairy, though some less limiting variations permit some dairy products like cheese.
Weight reduction: Various studies have actually revealed that the paleo diet plan can help weight-loss and reduce damaging tummy 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 minimized their waist circumference– a marker for tummy fat– by approximately 0.6 inches (1.5 cm) .
Research study likewise recommends that the paleo diet might be more filling than popular diet plans like the Mediterranean diet and low-fat diets. This might be because of its high protein material.
Other benefits: Following the paleo diet may decrease numerous cardiovascular disease danger 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 healthy food groups, consisting of beans, whole grains, and dairy.
The paleo diet supporters consuming entire foods, similarly to how your ancestors consumed. Research studies show that it may help weight reduction and decrease heart problem danger aspects.
5. Low-fat diets
Like low-carb diets, low-fat diets have been popular for years.
In general, a low-fat diet includes restricting your fat intake to 30% of your daily calories.
Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories.
How it works: Low-fat diet plans restrict fat consumption due to the fact that fat supplies about two times the variety 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 roughly 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diets are primarily plant-based and limit meat and animal products.
Weight loss: As low-fat diets restrict calorie intake, they can help weight loss.
An analysis of 33 studies consisting of over 73,500 individuals discovered that following a low-fat diet caused little but appropriate changes in weight and waist circumference.
However, while low-fat diet plans appear to be as reliable as low-carb diets for weight loss in regulated situations, low-carb diets seem to be more efficient everyday.
Ultra-low-fat diet plans have been revealed to be successful, specifically amongst individuals with weight problems. For instance, an 8-week study in 56 participants found that consuming a diet plan consisting of 7– 14% fat caused a typical weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been linked to a lowered risk of heart problem and stroke. They might also reduce inflammation and improve markers of diabetes.
Downsides: Limiting fat excessive can lead to health issue in the long term, as fat plays an essential role in hormone production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been linked to a greater threat of metabolic syndrome.
Low-fat diet plans limit your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have connected low-fat diet plans to weight-loss and lower dangers of heart disease and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based on foods that individuals in nations like Italy and Greece used to consume.
Though it was developed to lower heart problem threat, many studies show that it can also assist weight reduction.
How it works: The Mediterranean diet supporters eating plenty of fruits, veggies, nuts, seeds, vegetables, bulbs, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in small amounts. Meanwhile, red meats are restricted.
Additionally, the Mediterranean diet limits improved grains, trans fats, refined oils, processed meats, added sugar, and other extremely processed foods.
Weight-loss: Though it’s not specifically a weight reduction diet plan, lots of studies reveal that adopting a Mediterranean-style diet might help weight-loss.
For example, an analysis of 19 studies found that people who integrated the Mediterranean diet with workout or calorie limitation lost approximately 8.8 pounds (4 kg) more than those on a control diet plan.
Other benefits: The Mediterranean diet motivates consuming plenty of antioxidant-rich foods, which might assist fight swelling and oxidative tension by neutralizing complimentary radicals. It has been linked to lowered dangers of heart problem and sudden death.
Downsides: As the Mediterranean diet is not strictly a weight-loss diet plan, individuals may not lose weight following it unless they likewise take in less calories.
The Mediterranean diet plan highlights consuming a lot of fruits, veggies, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight-loss diet, research studies show that it can promote weight reduction and overall health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is among the most popular weight-loss programs worldwide.
While it doesn’t restrict any food groups, individuals on a WW strategy must consume within their set day-to-day indicate reach their perfect weight.
How it works: WW is a points-based system that assigns various foods and drinks a worth, depending upon their calorie, fat, and fiber contents.
To reach your desired weight, you must remain within your daily point allowance.
Weight loss: Numerous research studies show that the WW program can help you slim down.
For example, a review of 45 research studies discovered that people who followed a WW diet lost 2.6% more weight than people who received standard counseling.
What’s more, people who follow WW programs have actually been revealed to be more effective at keeping weight-loss after numerous years, compared with those who follow other diets.
Other advantages: WW permits versatility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.
Disadvantages: While it allows for flexibility, WW can be expensive depending upon the subscription strategy. Also, it’s flexibility can be a downfall if dieters select unhealthy foods.
WW, or Weight Watchers, is a weight reduction program that uses a points-based system. Studies show that it’s effective for long-term weight loss and extremely versatile.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating strategy that is created to help deal with or prevent high blood pressure, which is medically called high blood pressure.
It stresses eating plenty 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 individuals report reducing weight on it.
How it works: The DASH diet advises specific portions of different food groups. The number of servings you are allowed to eat depends on your daily calorie consumption.
For instance, a typical individual on the DASH diet would consume about 5 portions of veggies, 5 servings of fruit, 7 portions of healthy carbohydrates like entire grains, 2 portions of low-fat dairy items, and 2 portions or fewer of lean meats per day.
In addition, you’re permitted to eat nuts and seeds 2– 3 times per week.
Weight loss: Research studies reveal that the DASH diet plan can assist you lose weight .
For instance, an analysis of 13 research studies discovered that people on the DASH diet lost substantially more weight over 8– 24 weeks than people on a control diet plan.
Other benefits: The DASH diet has been shown to minimize blood pressure levels and a number of heart problem danger aspects. Also, it might assist combat reoccurring depressive signs and lower your threat of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may aid weight loss, there is combined proof on salt consumption and blood pressure. In addition, eating too little salt has been connected to increased insulin resistance and an increased threat of death in individuals with heart failure.
The DASH diet is a low-salt diet plan that has actually been shown to help weight-loss. Research studies have actually also connected it to additional benefits for your heart and decreased risks of other chronic illness.
The bottom line. Weight Loss Women 50+
Lots of diets can assist you slim down.
Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet plan, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have actually been revealed to be effective for weight-loss, the diet you select must depend upon your way of life and food choices. This ensures that you are more likely to stay with it in the long term.