It’s approximated that nearly half of American grownups try to lose weight each year.
Among the very best methods to reduce weight is by altering your diet plan.
Yet, the large variety of offered diet strategies might make it tough to get going, as you’re uncertain which one is most appropriate, sustainable, and reliable.
Some diet plans intend to suppress your appetite to minimize your food consumption, while others suggest restricting your consumption of calories and either carbs or fat.
What’s more, lots of provide health benefits that surpass weight-loss.
Here are the 8 best diet plan strategies to help you shed weight and enhance your general health.
1. Intermittent fasting What Is The Best Way To Lose Weight After 50
Intermittent fasting is a dietary strategy that cycles between durations of fasting and eating.
Numerous forms exist, consisting of the 16/8 method, which involves limiting your calorie intake to 8 hours daily, and the 5:2 approach, which limits your everyday calorie intake to 500– 600 calories twice each week.
How it works: Intermittent fasting restricts the time you’re allowed to consume, which is a simple method to minimize your calorie consumption. This can cause weight loss– unless you compensate by eating excessive food during allowed consuming durations.
Weight-loss: In a review of studies, periodic fasting was revealed to trigger 3– 8% weight-loss over 3– 24 weeks, which is a significantly higher percentage than other approaches .
The exact same review showed that by doing this of eating may minimize waist area by 4– 7%, which is a marker for damaging stubborn belly fat.
Other research studies found that periodic fasting can increase weight loss while protecting muscle mass, which can enhance metabolism.
Other advantages: Intermittent fasting has actually been connected to anti-aging impacts, increased insulin sensitivity, enhanced brain health, decreased inflammation, and numerous other benefits.
Disadvantages: In general, periodic fasting is safe for most healthy grownups.
That said, 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, ought to speak with a health specialist prior to beginning periodic fasting.
Intermittent fasting cycles in between periods of fasting and consuming. It has been shown to help weight-loss and is connected to numerous other health benefits.
2. Plant-based diets
Plant-based diets may assist you drop weight. Vegetarianism and veganism are the most popular versions, which limit animal products for health, ethical, and ecological reasons.
However, more versatile plant-based diets likewise exist, such as the flexitarian diet, which is a plant-based diet plan that permits eating animal products in moderation.
How it works: There are lots of kinds of vegetarianism, however most include eliminating all meat, poultry, and fish. Some vegetarians might also prevent eggs and dairy.
The vegan diet plan takes it a step 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 rules for the flexitarian diet plan, as it’s a way of life modification rather than a diet plan. It encourages eating mainly fruits, veggies, legumes, and entire grains however permits protein and animal items in moderation, making it a popular alternative.
Many of the limited food groups are high in calories, so restricting them might assist weight loss.
Weight loss: Research reveals that plant-based diets work for weight loss .
An evaluation of 12 research studies including 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 products .
Plus, those following a vegan diet lost approximately 5.5 pounds (2.5 kg) more than people not consuming a plant-based diet .
Plant-based diet plans most likely help weight reduction 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 actually been connected to lots of other benefits, such as a minimized risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Disadvantages: Though plant-based diet plans are healthy, they can limit important nutrients that are generally discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian technique or appropriate supplements can assist account for these nutrients.
Plant-based diets limit meat and animal items for different factors. Studies show that they assist weight loss by decreasing your calorie consumption and offer lots of other advantages.
3. Low-carb diet plans
Low-carb diets are among the most popular diet plans for weight loss. Examples include the Atkins diet plan, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet.
Some varieties decrease carbs more significantly than others. For instance, very-low-carb diet plans like the keto diet restrict this macronutrient to under 10% of overall calories, compared to 30% or less for other types .
How it works: Low-carb diet plans limit your carb intake in favor of protein and fat.
They’re usually greater in protein than low-fat diet plans, which is essential, as protein can help suppress your hunger, raise your metabolic process, and save muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fats rather than carbohydrates for energy by converting them into ketones. This process is called ketosis.
Weight-loss: Lots of studies indicate that low-carb diet plans can assist weight loss and might be more reliable than standard low-fat diet plans.
For instance, a review of 53 research studies including 68,128 individuals found that low-carb diets resulted in significantly more weight-loss than low-fat diet plans.
What’s more, low-carb diet plans seem rather efficient at burning hazardous stubborn belly fat .
Other advantages: Research study suggests that low-carb diet plans may minimize threat elements for heart problem, including high cholesterol and high blood pressure levels. They might likewise improve blood glucose and insulin levels in individuals with type 2 diabetes.
Downsides: In many cases, a low-carb diet plan might raise LDL (bad) cholesterol levels. Very-low-carb diets can also be hard to follow and trigger digestive upset in some people.In really rare situations, following a very-low-carb diet plan might trigger a condition known as ketoacidosis, a harmful metabolic condition that can be deadly if left untreated (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carbohydrate intake, which encourages your body to use more fat as fuel. They can help you reduce weight and provide many other advantages.
4. The paleo diet
The paleo diet plan supporters consuming the same foods that your hunter-gatherer forefathers apparently ate.
It’s based upon the theory that modern-day diseases are linked to the Western diet plan, as advocates believe that the body hasn’t developed to process vegetables, grains, and dairy.
How it works: The paleo diet supporters consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.
Weight-loss: Numerous research studies have actually revealed that the paleo diet can help weight loss and decrease harmful tummy fat.
For instance, in one 3-week research study, 14 healthy grownups following a paleo diet lost approximately 5.1 pounds (2.3 kg) and minimized their waist area– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .
Research study likewise suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet plan and low-fat diet plans. This might be because of its high protein material.
Other advantages: Following the paleo diet plan might decrease numerous heart problem danger elements, such as high blood pressure, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet plan is healthy, it restricts numerous healthy food groups, consisting of vegetables, whole grains, and dairy.
The paleo diet plan advocates consuming whole foods, likewise to how your ancestors ate. Research studies reveal that it might help weight-loss and reduce heart problem threat factors.
5. Low-fat diets
Like low-carb diets, low-fat diet plans have been popular for years.
In general, a low-fat diet involves restricting your fat intake to 30% of your everyday calories.
Some really- and ultra-low-fat diet plans intend 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 variety of calories per gram, compared with the other two macronutrients– protein and carbs.
Ultra-low-fat diet plans contain less than 10% of calories from fat, with around 80% of calories coming from carbohydrates and 10% from protein.
Ultra-low-fat diets are generally plant-based and limit meat and animal items.
Weight reduction: As low-fat diets restrict calorie consumption, they can help weight-loss.
An analysis of 33 research studies including over 73,500 participants found that following a low-fat diet plan caused small but pertinent modifications in weight and waist circumference.
However, while low-fat diets appear to be as efficient as low-carb diet plans for weight reduction in regulated scenarios, low-carb diet plans seem to be more efficient day to day.
Ultra-low-fat diet plans have been revealed to be successful, especially among people with weight problems. For example, an 8-week research study in 56 participants found that consuming a diet making up 7– 14% fat led to an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diets have actually been connected to a decreased danger of cardiovascular disease and stroke. They might also decrease inflammation and improve markers of diabetes.
Downsides: Restricting fat too much can cause health issue in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Furthermore, very-low-fat diet plans have been linked to a higher danger of metabolic syndrome.
Low-fat diets restrict your consumption of fat, as this macronutrient is greater in calories than protein and carbs. Studies have actually connected low-fat diets to weight loss and lower dangers 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 developed to lower heart problem threat, various research studies suggest that it can likewise aid weight reduction.
How it works: The Mediterranean diet plan advocates eating a lot of fruits, veggies, nuts, seeds, beans, bulbs, entire grains, fish, seafood, and additional virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in moderation. On the other hand, red meats are limited.
Additionally, the Mediterranean diet plan limits refined grains, trans fats, improved oils, processed meats, added sugar, and other highly processed foods.
Weight-loss: Though it’s not specifically a weight reduction diet plan, many studies show that adopting a Mediterranean-style diet might help weight loss.
For example, an analysis of 19 studies found that individuals who integrated the Mediterranean diet plan with exercise or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet plan.
Other advantages: The Mediterranean diet plan encourages consuming a lot of antioxidant-rich foods, which might help combat swelling and oxidative stress by neutralizing complimentary radicals. It has actually been connected to minimized threats of heart disease and sudden death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight reduction diet plan, individuals might not drop weight following it unless they also consume fewer calories.
The Mediterranean diet plan stresses eating lots 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 overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is among the most popular weight loss programs worldwide.
While it does not restrict any food groups, people on a WW strategy should consume within their set daily points to reach their ideal weight.
How it works: WW is a points-based system that assigns different foods and beverages a worth, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you must stay within your day-to-day point allowance.
Weight reduction: Many research studies reveal that the WW program can help you slim down.
For instance, a review of 45 research studies discovered that individuals who followed a WW diet lost 2.6% more weight than individuals who received standard counseling.
What’s more, individuals who follow WW programs have been revealed to be more effective at keeping weight loss after numerous years, compared with those who follow other diet plans.
Other advantages: WW enables flexibility, making it easy to follow. This allows individuals with dietary constraints, such as those with food allergies, to comply with the plan.
Drawbacks: While it allows for versatility, WW can be pricey depending upon the membership plan. 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 works for long-lasting weight reduction and extremely versatile.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet plan, is an eating strategy that is designed to assist deal with or avoid hypertension, which is medically called high blood pressure.
It emphasizes eating plenty 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, many individuals report dropping weight on it.
How it works: The DASH diet advises specific servings of different food groups. The variety of servings you are allowed to consume depends upon your everyday calorie intake.
For example, an average individual on the DASH diet would consume about 5 portions of veggies, 5 servings of fruit, 7 portions of healthy carbohydrates like whole grains, 2 portions of low-fat dairy products, and 2 portions or fewer of lean meats each day.
In addition, you’re allowed to consume nuts and seeds 2– 3 times each week.
Weight loss: Studies reveal that the DASH diet plan can assist you slim down .
For example, an analysis of 13 studies discovered that people on the DASH diet lost substantially more weight over 8– 24 weeks than individuals on a control diet plan.
Other benefits: The DASH diet plan has actually been revealed to reduce blood pressure levels and numerous heart problem danger aspects. Likewise, it might assist fight frequent depressive symptoms and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might help weight reduction, there is mixed proof on salt intake and blood pressure. In addition, consuming insufficient salt has been connected to increased insulin resistance and an increased risk of death in individuals with heart failure.
The DASH diet plan is a low-salt diet that has been shown to assist weight reduction. Studies have also connected it to additional benefits for your heart and lowered risks of other chronic illness.
The bottom line. What Is The Best Way To Lose Weight After 50
Many diet plans can assist you reduce 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 plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.
While all of the above diets have been revealed to be reliable for weight reduction, the diet plan you select need to depend on your lifestyle and food preferences. This makes sure that you are most likely to adhere to it in the long term.