It’s estimated that nearly half of American grownups try to lose weight each year.
One of the best ways to lose weight is by altering your diet.
Yet, the sheer number of readily available diet plan strategies may make it hard to start, as you’re unsure which one is most suitable, sustainable, and reliable.
Some diets aim to curb your appetite to decrease your food consumption, while others suggest restricting your intake of calories and either carbs or fat.
What’s more, many use health advantages that go beyond weight loss.
Here are the 8 best diet plans to help you shed weight and enhance your overall health.
1. Intermittent fasting Aarp 5 Key Ways To Lose Weight After 50
Periodic fasting is a dietary strategy that cycles between periods of fasting and eating.
Different forms exist, consisting of the 16/8 technique, which includes restricting your calorie consumption to 8 hours each day, and the 5:2 approach, which restricts your day-to-day calorie intake to 500– 600 calories two times weekly.
How it works: Intermittent fasting restricts the time you’re permitted to consume, which is a simple way to decrease your calorie consumption. This can lead to weight reduction– unless you compensate by consuming too much food throughout allowed eating periods.
Weight-loss: In a review of studies, intermittent fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a considerably greater percentage than other techniques .
The exact same evaluation showed that by doing this of eating may decrease waist circumference by 4– 7%, which is a marker for hazardous stomach fat.
Other studies found that intermittent fasting can increase weight loss while maintaining muscle mass, which can improve metabolic process.
Other advantages: Intermittent fasting has actually been linked to anti-aging effects, increased insulin level of sensitivity, improved brain health, minimized swelling, and many other advantages.
Downsides: In general, periodic fasting is safe for many healthy adults.
That said, those sensitive to drops in their blood glucose levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding females, should talk to a health expert prior to beginning periodic fasting.
Intermittent fasting cycles in between durations of fasting and eating. It has been shown to assist weight loss and is linked to lots of other health advantages.
2. Plant-based diets
Plant-based diets may assist you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and ecological factors.
Nevertheless, more flexible plant-based diet plans also exist, such as the flexitarian diet plan, which is a plant-based diet plan that enables eating animal items in small amounts.
How it works: There are lots of kinds of vegetarianism, but most involve getting rid of all meat, poultry, and fish. Some vegetarians may similarly avoid eggs and dairy.
The vegan diet takes it an action further by limiting all animal products, as well as animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut guidelines for the flexitarian diet plan, as it’s a lifestyle modification rather than a diet plan. It motivates consuming mainly fruits, veggies, legumes, and entire grains however enables protein and animal products in small amounts, making it a popular option.
A lot of the limited food groups are high in calories, so limiting them may help weight-loss.
Weight-loss: Research reveals that plant-based diets work for weight loss .
An evaluation of 12 research studies consisting of 1,151 individuals found that individuals on a plant-based diet plan lost approximately 4.4 pounds (2 kg) more than those who consisted of animal products .
Plus, those following a vegan diet 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 since they tend to be abundant in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other benefits: Plant-based diet plans have actually been connected to numerous other benefits, such as a lowered danger of persistent conditions like cardiovascular disease, 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 found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian method or correct supplements can assist represent these nutrients.
Plant-based diet plans restrict meat and animal products for different factors. Research studies show that they help weight loss by minimizing your calorie consumption and offer lots of other benefits.
3. Low-carb diets
Low-carb diets are amongst the most popular diets for weight-loss. Examples consist of the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet plan.
Some ranges lower carbohydrates more dramatically than others. For example, very-low-carb diet plans like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types .
How it works: Low-carb diets limit your carbohydrate intake in favor of protein and fat.
They’re normally greater in protein than low-fat diets, which is important, as protein can assist curb your hunger, raise your metabolism, and save muscle mass.
In very-low-carb diet plans like keto, your body begins utilizing fatty acids rather than carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight loss: Many studies show that low-carb diet plans can help weight reduction and may be more effective than conventional low-fat diets.
For instance, an evaluation of 53 research studies including 68,128 individuals discovered that low-carb diet plans led to considerably more weight loss than low-fat diet plans.
What’s more, low-carb diet plans appear to be rather efficient at burning hazardous stomach fat .
Other benefits: Research suggests that low-carb diets may decrease threat aspects for cardiovascular disease, including high cholesterol and high blood pressure levels. They might likewise enhance blood sugar and insulin levels in individuals with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet might raise LDL (bad) cholesterol levels. Very-low-carb diets can likewise be challenging to follow and cause indigestion in some people.In really rare circumstances, following a very-low-carb diet might trigger a condition referred to as ketoacidosis, an unsafe metabolic condition that can be deadly if left without treatment (32Trusted Source, 33Trusted Source).
Low-carb diets limit your carb consumption, which encourages your body to utilize more fat as fuel. They can help you reduce weight and use many other advantages.
4. The paleo diet plan
The paleo diet supporters consuming the very same foods that your hunter-gatherer forefathers apparently ate.
It’s based upon the theory that modern diseases are linked to the Western diet plan, as supporters think that the body hasn’t progressed to process vegetables, grains, and dairy.
How it works: The paleo diet plan advocates consuming whole foods, fruits, vegetables, lean meats, nuts, and seeds. It limits the intake of processed foods, grains, sugar, and dairy, though some less restrictive variations allow for some dairy items like cheese.
Weight loss: Many research studies have actually shown that the paleo diet can aid weight reduction and minimize harmful stomach fat.
For instance, in one 3-week study, 14 healthy adults following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and reduced their waist area– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .
Research likewise recommends that the paleo diet may be more filling than popular diet plans like the Mediterranean diet and low-fat diets. This might be due to its high protein material.
Other advantages: Following the paleo diet plan may lower several cardiovascular disease threat elements, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Disadvantages: Though the paleo diet is healthy, it restricts numerous nutritious food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet plan supporters eating entire foods, likewise to how your ancestors consumed. Research studies show that it might assist weight reduction and lower heart problem risk factors.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diet plans have been popular for years.
In general, a low-fat diet includes limiting your fat consumption to 30% of your daily calories.
Some extremely- and ultra-low-fat diets intend to limit fat consumption to under 10% of calories.
How it works: Low-fat diets restrict fat consumption since fat offers about twice the number of calories per gram, compared with the other two macronutrients– protein and carbohydrates.
Ultra-low-fat diet plans include fewer than 10% of calories from fat, with around 80% of calories originating from carbohydrates and 10% from protein.
Ultra-low-fat diet plans are mainly plant-based and limit meat and animal products.
Weight reduction: As low-fat diets limit calorie intake, they can assist weight-loss.
An analysis of 33 research studies consisting of over 73,500 participants found that following a low-fat diet plan resulted in little however relevant modifications in weight and waist area.
Nevertheless, while low-fat diets appear to be as efficient as low-carb diet plans for weight reduction in regulated circumstances, low-carb diet plans seem to be more reliable everyday.
Ultra-low-fat diets have actually been revealed to be successful, particularly amongst people with weight problems. For example, an 8-week research study in 56 participants found that consuming a diet plan consisting of 7– 14% fat resulted in an average weight loss of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have actually been connected to a minimized risk of heart disease and stroke. They might likewise reduce inflammation and improve markers of diabetes.
Disadvantages: Restricting fat too much can cause health problems in the long term, as fat plays a crucial function in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been connected to a greater danger of metabolic syndrome.
Low-fat diets limit your intake of fat, as this macronutrient is greater in calories than protein and carbs. Studies have actually linked low-fat diets to weight loss and lower dangers of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet plan is based on foods that people in nations like Italy and Greece utilized to eat.
Though it was created to lower heart problem threat, various research studies suggest that it can likewise help weight reduction.
How it works: The Mediterranean diet plan advocates eating lots of fruits, vegetables, nuts, seeds, beans, roots, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be consumed in moderation. On the other hand, red meats are restricted.
In addition, the Mediterranean diet plan restricts refined grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight loss: Though it’s not particularly a weight loss diet plan, many research studies reveal that embracing a Mediterranean-style diet plan might assist weight reduction.
For instance, an analysis of 19 research studies discovered that individuals who integrated the Mediterranean diet plan 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 plan encourages consuming a lot of antioxidant-rich foods, which may help combat swelling and oxidative stress by reducing the effects of totally free radicals. It has actually been connected to decreased dangers of heart problem and premature death.
Downsides: As the Mediterranean diet is not strictly a weight loss diet plan, people might not drop weight following it unless they likewise consume less calories.
The Mediterranean diet emphasizes eating a lot of fruits, vegetables, fish, and healthy oils while restricting improved and extremely processed foods. While it’s not a weight loss diet, studies reveal that it can promote weight loss and total 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 eat within their set daily points to reach their perfect weight.
How it works: WW is a points-based system that assigns different foods and drinks a worth, depending on their calorie, fat, and fiber contents.
To reach your wanted weight, you should stay within your day-to-day point allowance.
Weight reduction: Many studies show that the WW program can help you slim down.
For instance, a review of 45 research studies found that individuals who followed a WW diet plan lost 2.6% more weight than people who got standard counseling.
What’s more, people who follow WW programs have been shown to be more effective at keeping weight loss after several years, compared to those who follow other diets.
Other advantages: WW permits flexibility, making it easy to follow. This allows people with dietary restrictions, such as those with food allergies, to abide by the plan.
Disadvantages: While it enables versatility, WW can be expensive depending on the membership strategy. Likewise, it’s versatility can be a downfall if dieters select junk foods.
WW, or Weight Watchers, is a weight-loss 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, is an eating plan that is created to assist deal with or avoid hypertension, which is clinically called high blood pressure.
It highlights consuming plenty of fruits, veggies, 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 people report dropping weight on it.
How it works: The DASH diet advises particular portions of different food groups. The number of servings you are allowed to consume depends on your everyday calorie consumption.
For instance, an average individual on the DASH diet would eat about 5 servings of veggies, 5 servings of fruit, 7 servings of healthy carbohydrates like entire 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 each week.
Weight loss: Research studies reveal that the DASH diet plan can help you lose weight .
For instance, an analysis of 13 research studies found that individuals on the DASH diet plan 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 lower high blood pressure levels and a number of heart problem risk factors. Likewise, it might help combat recurrent depressive signs and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan might assist weight loss, there is blended proof on salt consumption and high blood pressure. In addition, eating insufficient salt has actually been connected to increased insulin resistance and an increased risk of death in individuals with heart failure.
The DASH diet is a low-salt diet that has actually been shown to assist weight loss. Research studies have likewise connected it to additional benefits for your heart and lowered dangers of other persistent diseases.
The bottom line. Aarp 5 Key Ways To Lose Weight After 50
Lots of diet plans can help you lose weight.
A few of the most well-researched diet plans and eating strategies include periodic 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 plan.
While all of the above diets have actually been revealed to be reliable for weight reduction, the diet you select should depend on your lifestyle and food preferences. This guarantees that you are more likely to adhere to it in the long term.