It’s estimated that almost half of American adults attempt to reduce weight each year.
Among the best ways to drop weight is by changing your diet.
Yet, the large number of offered diet strategies may make it difficult to get going, as you’re unsure which one is most suitable, sustainable, and reliable.
Some diets aim to curb your cravings to minimize your food consumption, while others suggest limiting your intake of calories and either carbohydrates or fat.
What’s more, lots of offer health advantages that exceed weight reduction.
Here are the 8 best diet plan plans to assist you shed weight and improve your overall health.
1. Periodic fasting Lose Fat Over 55
Periodic fasting is a dietary strategy that cycles between periods of fasting and eating.
Different forms exist, including the 16/8 method, which includes limiting your calorie intake to 8 hours per day, and the 5:2 technique, which restricts your everyday calorie consumption to 500– 600 calories two times per week.
How it works: Periodic fasting limits the time you’re allowed to consume, which is a simple method to minimize your calorie intake. This can lead to weight-loss– unless you compensate by consuming excessive food during enabled eating periods.
Weight loss: In a review of research studies, intermittent fasting was revealed to cause 3– 8% weight-loss over 3– 24 weeks, which is a substantially greater percentage than other approaches .
The same review revealed that in this manner of consuming may decrease waist area by 4– 7%, which is a marker for damaging stomach fat.
Other research studies found that periodic fasting can increase fat burning while preserving muscle mass, which can improve metabolism.
Other benefits: Intermittent fasting has been connected to anti-aging effects, increased insulin sensitivity, improved brain health, decreased swelling, and many other benefits.
Downsides: In general, periodic fasting is safe for most healthy adults.
That said, those sensitive to drops in their blood sugar level levels, such as some individuals with diabetes, low weight, or an eating condition, as well as pregnant or breastfeeding women, ought to speak to a health expert before beginning intermittent fasting.
Intermittent fasting cycles between durations of fasting and consuming. It has actually been revealed to assist weight-loss and is connected to numerous other health benefits.
2. Plant-based diets
Plant-based diet plans might help you reduce weight. Vegetarianism and veganism are the most popular variations, which limit animal products for health, ethical, and environmental factors.
However, more flexible plant-based diet plans likewise exist, such as the flexitarian diet plan, which is a plant-based diet plan that allows eating animal products in moderation.
How it works: There are numerous kinds of vegetarianism, however a lot of involve removing 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 products, along with animal-derived items like dairy, gelatin, honey, whey, casein, and albumin.
There are no clear-cut rules for the flexitarian diet, as it’s a way of life change instead of a diet plan. It motivates consuming mostly fruits, veggies, beans, and whole grains however allows for protein and animal items in moderation, making it a popular alternative.
Much of the restricted food groups are high in calories, so restricting them might help weight loss.
Weight reduction: Research study shows that plant-based diet plans are effective for weight reduction .
An evaluation of 12 research studies consisting of 1,151 individuals found that individuals on a plant-based diet 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 individuals not consuming a plant-based diet plan .
Plant-based diet plans most likely aid weight reduction since they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Other advantages: Plant-based diets have actually been linked to numerous other benefits, such as a minimized danger of persistent 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 restrict crucial nutrients that are typically discovered in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.
A flexitarian approach or appropriate supplementation can assist represent these nutrients.
Plant-based diets limit meat and animal items for various reasons. Studies show that they assist weight loss by reducing your calorie intake and use many other benefits.
3. Low-carb diet plans
Low-carb diet plans are amongst the most popular diet plans for weight loss. Examples consist of the Atkins diet, ketogenic (keto) diet plan, and low-carb, high-fat (LCHF) diet plan.
Some varieties minimize carbohydrates more drastically than others. For example, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of overall calories, compared with 30% or less for other types .
How it works: Low-carb diet plans limit your carbohydrate consumption in favor of protein and fat.
They’re typically greater in protein than low-fat diet plans, which is very important, as protein can help suppress your cravings, raise your metabolic process, and save muscle mass.
In very-low-carb diets like keto, your body starts using fats instead of carbohydrates for energy by converting them into ketones. This procedure is called ketosis.
Weight loss: Lots of studies show that low-carb diets can help weight reduction and may be more effective than traditional low-fat diet plans.
For example, an evaluation of 53 research studies including 68,128 individuals discovered that low-carb diets resulted in significantly more weight reduction than low-fat diet plans.
What’s more, low-carb diet plans appear to be quite reliable at burning hazardous belly fat .
Other advantages: Research study recommends that low-carb diet plans might lower threat factors for heart disease, including high cholesterol and blood pressure levels. They may likewise enhance blood glucose and insulin levels in people with type 2 diabetes.
Disadvantages: In many cases, a low-carb diet plan may raise LDL (bad) cholesterol levels. Very-low-carb diet plans can also be challenging to follow and trigger digestive upset in some individuals.In extremely unusual situations, following a very-low-carb diet plan may cause a condition known as ketoacidosis, an unsafe metabolic condition that can be fatal if left neglected (32Trusted Source, 33Trusted Source).
Low-carb diets restrict your carb consumption, which motivates your body to use more fat as fuel. They can assist you reduce weight and use numerous other benefits.
4. The paleo diet plan
The paleo diet plan advocates eating the very same foods that your hunter-gatherer forefathers supposedly consumed.
It’s based upon the theory that modern illness are connected to the Western diet plan, as advocates believe that the body hasn’t evolved to process vegetables, grains, and dairy.
How it works: The paleo diet advocates consuming entire foods, fruits, veggies, lean meats, nuts, and seeds. It restricts the intake of processed foods, grains, sugar, and dairy, though some less restrictive variations allow for some dairy items like cheese.
Weight loss: Numerous studies have actually revealed that the paleo diet can assist weight-loss and minimize damaging belly fat.
For instance, in one 3-week study, 14 healthy grownups following a paleo diet lost an average of 5.1 pounds (2.3 kg) and decreased their waist area– a marker for stomach fat– by approximately 0.6 inches (1.5 cm) .
Research also recommends that the paleo diet plan might be more filling than popular diet plans like the Mediterranean diet plan and low-fat diet plans. This might be due to its high protein material.
Other benefits: Following the paleo diet plan might minimize a number of heart problem danger factors, such as hypertension, cholesterol, and triglyceride levels (40Trusted Source, 41Trusted Source).
Drawbacks: Though the paleo diet plan is healthy, it restricts a number of healthy food groups, consisting of vegetables, entire grains, and dairy.
The paleo diet plan supporters consuming whole foods, similarly to how your forefathers ate. Studies reveal that it might assist weight loss and reduce heart problem threat elements.
5. Low-fat diet plans
Like low-carb diet plans, low-fat diet plans have actually been popular for years.
In general, a low-fat diet plan involves restricting your fat consumption to 30% of your day-to-day calories.
Some very- and ultra-low-fat diet plans aim to restrict fat intake to under 10% of calories.
How it works: Low-fat diets restrict fat intake due to the fact that fat provides about two times the variety of calories per gram, compared to the other 2 macronutrients– protein and carbs.
Ultra-low-fat diets include fewer than 10% of calories from fat, with roughly 80% of calories coming from carbs and 10% from protein.
Ultra-low-fat diet plans are primarily plant-based and limitation meat and animal products.
Weight reduction: As low-fat diet plans restrict calorie intake, they can help weight-loss.
An analysis of 33 research studies including over 73,500 individuals found that following a low-fat diet resulted in little but pertinent changes in weight and waist circumference.
Nevertheless, while low-fat diet plans appear to be as efficient as low-carb diet plans for weight reduction in regulated situations, low-carb diet plans seem to be more efficient everyday.
Ultra-low-fat diets have been revealed to be successful, especially amongst people with obesity. For instance, an 8-week study in 56 individuals found that consuming a diet plan making up 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 reduced threat of cardiovascular disease and stroke. They may likewise decrease swelling and improve markers of diabetes.
Downsides: Limiting fat too much can lead to health issue in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have 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 carbohydrates. Research studies have linked low-fat diet plans to weight loss and lower dangers of heart problem and diabetes.
6. The Mediterranean diet
The Mediterranean diet is based on foods that people in countries like Italy and Greece used to consume.
Though it was created to lower cardiovascular disease danger, various studies indicate that it can likewise aid weight-loss.
How it works: The Mediterranean diet advocates eating plenty of fruits, veggies, nuts, seeds, beans, bulbs, entire grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy items are to be eaten in small amounts. On the other hand, red meats are limited.
Additionally, the Mediterranean diet restricts refined grains, trans fats, improved oils, processed meats, added sugar, and other extremely processed foods.
Weight loss: Though it’s not specifically a weight reduction diet plan, many studies show that embracing a Mediterranean-style diet plan may help weight loss.
For example, an analysis of 19 research studies found that people 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.
Other advantages: The Mediterranean diet motivates consuming a lot of antioxidant-rich foods, which might help combat inflammation and oxidative stress by reducing the effects of free radicals. It has been connected to minimized dangers of heart disease and sudden death.
Drawbacks: As the Mediterranean diet plan is not strictly a weight-loss diet, people might not drop weight following it unless they also take in fewer calories.
The Mediterranean diet plan emphasizes consuming plenty of fruits, vegetables, fish, and healthy oils while limiting fine-tuned and extremely processed foods. While it’s not a weight loss diet, research studies reveal that it can promote weight reduction and total health.
7. WW (Weight Watchers).
WW, previously Weight Watchers, is one of the most popular weight-loss programs worldwide.
While it doesn’t restrict any food groups, people on a WW plan need to eat within their set daily points to reach their perfect weight.
How it works: WW is a points-based system that assigns various foods and beverages a worth, depending upon their calorie, fat, and fiber contents.
To reach your preferred weight, you must stay within your day-to-day point allowance.
Weight loss: Many studies reveal that the WW program can assist you drop weight.
For instance, a review of 45 studies discovered that people who followed a WW diet lost 2.6% more weight than people who received basic therapy.
What’s more, individuals who follow WW programs have been revealed to be more successful at keeping weight reduction after numerous years, compared to those who follow other diets.
Other benefits: WW allows flexibility, making it easy to follow. This makes it possible for people with dietary constraints, such as those with food allergic reactions, to adhere to the strategy.
Drawbacks: While it permits versatility, WW can be costly depending upon the membership strategy. Also, it’s flexibility can be a downfall if dieters choose unhealthy foods.
WW, or Weight Watchers, is a weight loss program that uses a points-based system. Research studies reveal that it’s effective for long-term weight-loss and highly flexible.
8. The DASH diet plan.
Dietary Approaches to Stop High Blood Pressure, or DASH diet plan, is an eating strategy that is designed to help treat or prevent high blood pressure, which is scientifically known as hypertension.
It stresses eating lots of fruits, veggies, entire grains, and lean meats and is low in salt, red meat, added sugars, and fat.
While the DASH diet plan is not a weight reduction diet, many people report dropping weight on it.
How it works: The DASH diet recommends specific servings of various food groups. The number of servings you are permitted to consume depends on your daily calorie consumption.
For instance, an average person on the DASH diet would consume about 5 portions of vegetables, 5 servings of fruit, 7 portions of healthy carbohydrates like entire grains, 2 servings of low-fat dairy products, and 2 portions or fewer of lean meats daily.
In addition, you’re permitted to consume nuts and seeds 2– 3 times each week.
Weight loss: Studies reveal that the DASH diet plan can help you slim down .
For example, an analysis of 13 studies found that people on the DASH diet plan lost considerably more weight over 8– 24 weeks than individuals on a control diet plan.
Other advantages: The DASH diet plan has been revealed to minimize blood pressure levels and a number of heart disease threat elements. Likewise, it might assist fight frequent depressive signs and lower your risk of breast and colorectal cancer.
Downsides: While the DASH diet might assist weight reduction, there is mixed evidence on salt consumption and high blood pressure. In addition, consuming too little salt has been connected to increased insulin resistance and an increased risk of death in people with cardiac arrest.
The DASH diet is a low-salt diet plan that has actually been shown to assist weight-loss. Research studies have likewise linked it to fringe benefits for your heart and minimized threats of other chronic illness.
The bottom line. Lose Fat Over 55
Lots of diets can help you drop weight.
Some of the most well-researched diet plans and consuming strategies include intermittent fasting, plant-based diet plans, low-carb diets, low-fat diet plans, the paleo diet plan, the Mediterranean diet, WW (Weight Watchers), and the DASH diet plan.
While all of the above diet plans have actually been revealed to be reliable for weight-loss, the diet you select should depend on your lifestyle and food preferences. This makes sure that you are more likely to stick to it in the long term.