It’s estimated that nearly half of American adults attempt to reduce weight each year.
One of the very best ways to reduce weight is by changing your diet plan.
Yet, the sheer number of available diet plan plans might make it difficult to get started, as you’re not sure which one is most suitable, sustainable, and effective.
Some diet plans aim to curb your hunger to minimize your food intake, while others recommend restricting your intake of calories and either carbs or fat.
What’s more, numerous provide health benefits that exceed weight loss.
Here are the 8 finest diet strategies to assist you shed weight and improve your overall health.
1. Intermittent fasting Can Women Lose Weight After 50
Intermittent fasting is a dietary technique that cycles in between periods of fasting and consuming.
Various kinds exist, consisting of the 16/8 approach, which involves limiting your calorie consumption to 8 hours per day, and the 5:2 approach, which limits your daily calorie consumption to 500– 600 calories two times weekly.
How it works: Periodic fasting limits the time you’re permitted to consume, which is a basic method to decrease your calorie intake. This can cause weight loss– unless you compensate by eating too much food throughout allowed eating durations.
Weight loss: In a review of studies, periodic fasting was shown to trigger 3– 8% weight-loss over 3– 24 weeks, which is a substantially higher portion than other techniques .
The exact same review showed that in this manner of consuming may reduce waist area by 4– 7%, which is a marker for hazardous stomach fat.
Other studies found that periodic fasting can increase fat burning while maintaining muscle mass, which can enhance metabolism.
Other advantages: Periodic fasting has been connected to anti-aging effects, increased insulin level of sensitivity, enhanced brain health, reduced inflammation, and many other advantages.
Drawbacks: In general, periodic fasting is safe for the majority of healthy adults.
That stated, those conscious drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating condition, along with pregnant or breastfeeding ladies, must talk to a health professional before starting periodic fasting.
Periodic fasting cycles between periods of fasting and eating. It has actually been shown to help weight reduction and is linked to numerous other health advantages.
2. Plant-based diet plans
Plant-based diets might assist you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal items for health, ethical, and ecological reasons.
However, more flexible plant-based diet plans likewise exist, such as the flexitarian diet plan, which is a plant-based diet plan that permits consuming animal products in moderation.
How it works: There are numerous types of vegetarianism, however most involve removing all meat, poultry, and fish. Some vegetarians might likewise avoid eggs and dairy.
The vegan diet 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 specific guidelines for the flexitarian diet plan, as it’s a lifestyle change instead of a diet. It encourages consuming mainly fruits, veggies, vegetables, and whole grains but allows for protein and animal products in moderation, making it a popular option.
Much of the restricted food groups are high in calories, so restricting them may aid weight loss.
Weight-loss: Research study shows that plant-based diet plans work for weight loss .
A review of 12 studies including 1,151 individuals discovered 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 an average of 5.5 pounds (2.5 kg) more than people not consuming a plant-based diet .
Plant-based diets likely aid weight reduction due to the fact that they tend to be abundant in fiber, which can assist you remain fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have been linked to many other advantages, such as a lowered risk of chronic conditions like cardiovascular disease, specific cancers, and diabetes. They can also be more ecologically sustainable than meat-based diets.
Downsides: Though plant-based diet plans are healthy, they can restrict essential nutrients that are generally found in animal items, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fats.
A flexitarian approach or appropriate supplementation can assist represent these nutrients.
Plant-based diets limit meat and animal products for various factors. Studies show that they assist weight loss by lowering your calorie consumption and provide numerous other advantages.
3. Low-carb diet plans
Low-carb diet plans are among the most popular diets for weight reduction. Examples include the Atkins diet plan, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
Some ranges reduce carbs more dramatically than others. For example, very-low-carb diets like the keto diet plan limit 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 carb consumption in favor of protein and fat.
They’re generally higher in protein than low-fat diets, which is necessary, as protein can help suppress your appetite, raise your metabolism, and conserve muscle mass.
In very-low-carb diets like keto, your body begins utilizing fatty acids instead of carbs for energy by converting them into ketones. This process is called ketosis.
Weight loss: Numerous studies indicate that low-carb diets can aid weight-loss and might be more effective than conventional low-fat diets.
For example, an evaluation of 53 research studies including 68,128 participants found that low-carb diet plans resulted in significantly more weight loss than low-fat diet plans.
What’s more, low-carb diets seem rather efficient at burning hazardous belly fat .
Other advantages: Research study recommends that low-carb diet plans might reduce threat factors for heart problem, consisting of high cholesterol and high blood pressure levels. They may likewise enhance blood sugar level and insulin levels in people with type 2 diabetes.
Downsides: In many cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be challenging to follow and cause digestive upset in some individuals.In very uncommon situations, following a very-low-carb diet plan may cause a condition referred to as ketoacidosis, a hazardous metabolic condition that can be deadly if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb intake, 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
The paleo diet plan advocates eating the same foods that your hunter-gatherer ancestors supposedly ate.
It’s based on the theory that modern-day illness are linked to the Western diet, as advocates believe that the human body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet plan supporters consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the usage of processed foods, grains, sugar, and dairy, though some less restrictive variations enable some dairy items like cheese.
Weight-loss: Various studies have revealed that the paleo diet can aid weight-loss and minimize hazardous belly fat.
For instance, in one 3-week research study, 14 healthy grownups following a paleo diet plan lost an average of 5.1 pounds (2.3 kg) and minimized their waist circumference– a marker for tummy fat– by an average of 0.6 inches (1.5 cm) .
Research likewise recommends that the paleo diet might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This may be because of its high protein content.
Other benefits: Following the paleo diet may lower several cardiovascular disease risk factors, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Downsides: Though the paleo diet is healthy, it limits a number of nutritious food groups, including vegetables, entire grains, and dairy.
The paleo diet plan advocates consuming entire foods, likewise to how your forefathers ate. Research studies reveal that it may help weight loss and minimize cardiovascular disease risk factors.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diets have actually been popular for decades.
In general, a low-fat diet involves limiting your fat intake to 30% of your everyday calories.
Some very- and ultra-low-fat diet plans intend to limit fat consumption to under 10% of calories.
How it works: Low-fat diets limit fat intake since fat offers about twice the variety of calories per gram, compared with the other 2 macronutrients– protein and carbs.
Ultra-low-fat diets include 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 limitation meat and animal products.
Weight reduction: As low-fat diet plans limit calorie intake, they can aid weight loss.
An analysis of 33 studies consisting of over 73,500 participants found that following a low-fat diet caused little but pertinent changes in weight and waist area.
Nevertheless, 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 reliable daily.
Ultra-low-fat diets have been revealed to be effective, especially amongst people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 7– 14% fat resulted in an average weight reduction of 14.8 pounds (6.7 kg).
Other benefits: Low-fat diet plans have been linked to a reduced threat of heart problem and stroke. They may likewise decrease inflammation and enhance markers of diabetes.
Downsides: Restricting fat too much can lead to health issue in the long term, as fat plays an essential function in hormonal agent production, nutrient absorption, and cell health. Additionally, very-low-fat diet plans have actually been connected to a higher danger of metabolic syndrome.
Low-fat diets restrict your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight-loss and lower risks of cardiovascular disease and diabetes.
6. The Mediterranean diet plan
The Mediterranean diet is based upon foods that people in nations like Italy and Greece utilized to eat.
Though it was created to lower cardiovascular disease threat, various research studies indicate that it can likewise assist weight loss.
How it works: The Mediterranean diet plan supporters eating lots of fruits, veggies, nuts, seeds, vegetables, roots, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in small amounts. Meanwhile, red meats are limited.
Additionally, the Mediterranean diet plan limits fine-tuned grains, trans fats, improved oils, processed meats, sugarcoated, and other highly processed foods.
Weight loss: Though it’s not particularly a weight reduction diet, many studies show that embracing a Mediterranean-style diet may assist weight loss.
For example, an analysis of 19 research studies found that individuals who combined the Mediterranean diet plan with workout or calorie restriction lost approximately 8.8 pounds (4 kg) more than those on a control diet.
Other benefits: The Mediterranean diet plan encourages eating lots of antioxidant-rich foods, which may help fight swelling and oxidative tension by reducing the effects of free radicals. It has been linked to minimized risks of heart problem and sudden death.
Drawbacks: As the Mediterranean diet is not strictly a weight-loss diet plan, individuals may not reduce weight following it unless they also take in fewer calories.
The Mediterranean diet highlights eating lots of fruits, vegetables, fish, and healthy oils while restricting refined and extremely processed foods. While it’s not a weight-loss diet, studies reveal that it can promote weight loss and overall health.
7. WW (Weight Watchers).
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.
While it doesn’t limit any food groups, individuals on a WW plan should consume within their set everyday points to reach their ideal weight.
How it works: WW is a points-based system that appoints different foods and drinks a value, depending on their calorie, fat, and fiber contents.
To reach your desired weight, you need to remain within your everyday point allowance.
Weight reduction: Numerous studies reveal that the WW program can help you slim down.
For example, a review of 45 studies found that individuals who followed a WW diet lost 2.6% more weight than individuals who received basic therapy.
What’s more, individuals who follow WW programs have actually been revealed to be more successful at keeping weight loss after a number of years, compared to those who follow other diets.
Other benefits: WW permits versatility, making it easy to follow. This enables individuals with dietary limitations, such as those with food allergic reactions, to follow the strategy.
Downsides: While it allows for flexibility, WW can be costly depending on the membership strategy. Also, it’s versatility can be a downfall if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight reduction program that utilizes a points-based system. Research studies show that it’s effective for long-term weight loss and extremely flexible.
8. The DASH diet.
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is created to help deal with or prevent high blood pressure, which is clinically called hypertension.
It stresses eating a lot of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, sugarcoated, and fat.
While the DASH diet plan is not a weight loss diet plan, many people report dropping weight on it.
How it works: The DASH diet plan recommends particular portions of various food groups. The number of servings you are permitted to consume depends upon your daily calorie intake.
For example, a typical person on the DASH diet plan would consume about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 portions of low-fat dairy products, and 2 servings or less of lean meats daily.
In addition, you’re allowed to eat nuts and seeds 2– 3 times per week.
Weight loss: Studies show that the DASH diet plan can assist you reduce weight .
For example, an analysis of 13 research studies discovered that individuals on the DASH diet plan lost significantly more weight over 8– 24 weeks than individuals on a control diet.
Other benefits: The DASH diet plan has been revealed to decrease high blood pressure levels and several heart disease risk factors. Also, it might assist fight recurrent depressive symptoms and lower your risk of breast and colorectal cancer.
Disadvantages: While the DASH diet plan may help weight loss, there is blended evidence on salt intake and high blood pressure. In addition, eating too little salt has actually been connected to increased insulin resistance and an increased threat of death in people with heart failure.
The DASH diet plan is a low-salt diet that has been revealed to help weight loss. Research studies have likewise linked it to additional benefits for your heart and lowered threats of other persistent diseases.
The bottom line. Can Women Lose Weight After 50
Numerous diet plans can help you lose weight.
Some of the most well-researched diet plans and eating strategies consist of intermittent fasting, plant-based diets, 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 effective for weight reduction, the diet plan you select must depend upon your way of life and food preferences. This guarantees that you are more likely to adhere to it in the long term.