We study several dozen serious scientific research and collect diets that will definitely help you lose weight.You just need to choose the diet that will not force you to suffer and make it part of your life.
1. Atkins diet
This popular low carbohydrate diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several phases and aims to change eating habits to the healthiest.
What is the essence of the diet?
The ATKINS diet does not include calorie calculation or portion control.The only thing to have are the grams of pure carbohydrates less fiber.
The diet is divided into four phases:
- The first phase is the strictest, lasts at least two weeks and allows you to lose 3-4 kg.At this time, it reduces the amount of carbohydrates to 20 g per day, and obtains 12-15 g of them from the vegetables.You consume many poultry, meat, fish and seafood proteins, eggs, cheese, while completely excluding fruits, sweet cakes, pasta, grains, nuts.It is necessary to reject alcohol and drink eight glasses of water per day.
- Continue to consume 12-15 g of vegetable carbohydrates and avoid sugar, but gradually return some products rich in useful substances: nuts, seeds, berries.Lose weight and go to the next phase only when approximately 4.5 kg left before its target.
- Little by little, introduce previously prohibited foods in the menu: fruits, starch vegetables, comprehensive grain products.You can add 10 g of carbohydrates.But if you begin to gain weight again, you must return to the standard in 20 g.In this phase, it remains until it reaches its perfect weight.
- Any product is allowed, but continues to adhere to the principles of the diet.If you start gaining weight, return to the previous phase.
What science says
In 2007, Stanford University studied the effectiveness of four popular diets: Atkins, Ornna, "Zones" and Learn (low fat diet).After 12 months, Atkins sitting in the diet lost 4.7 kg, 2.6 kg in the learning diet, 2.2 kg in the ornish diet and in the "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low carbohydrate diets.For example, a recent scientific review of six studies showed that diets with a low glycemic index or a low glycemic load allow it to burn an average of a kilogram rather than the others, positively affect body weight, fat and cholesterol.
Another study showed that diets with a high protein content and a low glycemic product index contribute to maintaining the weight.
Possible damage
The article in the research center says that a diet with a strong reduction in the number of carbohydrates can have the following side effects:
- Headaches
- Dizziness.
- Weakness.
- Constipation.
Atkins diet is not recommended for people with kidney disease, women during pregnancy and breastfeeding, as well as people with high physical activity.
It is believed that it should not sit in low carbohydrates diets constantly, since this can cause health problems.But scientists have not yet demonstrated this.So, for now, it is better to consult a therapist.
2. Paleodite
In 2013, paleodity became one of the most popular in the world, although there is still no consensus among nutritionists if this diet is useful or not.
What is the essence of the diet?
Paleodity is based on the products that ate our distant ancestors before the appearance of agriculture.
Diet supporters argue that, despite the thousands of years that have passed since then, the human body continues to deal with the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, meat should be cultivated animals in natural conditions, without the use of special foods.The game is also very suitable.
The diet completely excludes sugar, starch vegetables, dairy and grain products, oils (except for olive presses, oils and avocados), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What science says
In 2007, scientists compared the effect of paleo and Mediterranean diets without calories.
After 12 weeks, people in paleodity lost an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm at the waist (in another group - 2.9 cm).On average, the people of the Paleo group consumed 451 Kcal per day less than in the control group, and without any restriction.In addition, their blood sugar levels were normalized.
The benefits for the figure were confirmed in the 2009 study for three months, one group adhered to Paleodieta, the other, an ordinary diet for diabetics.As a result, the first fell 3 kg more than the second.
A 2014 long -term study is also interesting.The subjects were divided into two groups: for two years, some adhered to paleodietes, others, a high carbon diet with a low amount of fats.The group about paleodity lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible damage
Nutritionists call many possible dangers of Paleodieta, among which:
- Calcium disadvantage due to the lack of dairy products.
- Deterioration of the condition of the kidneys due to the consumption of a large amount of protein and saturated fats.
- Increased risk of cardiovascular diseases due to the consumption of a large amount of meat.
However, despite the possible negative effects of the diet, there are no studies that prove clear health damage.
3. Vegan diet
The term "Vegan" appeared in 1944 thanks to the group of vegetarians who formed the Society of Vegans.They decided to stop exploiting animals in any way and abandoning not only meat, but also of eggs and dairy products.
What is the essence of the diet?
The vegan diet does not include meat and poultry, fish and shellfish, eggs, dairy products, as well as dishes that can include animal components: gelatin, casein, 2-hydroxipropal acid.
Vegetable products are consumed without restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut milk and almonds.
What science says
A randomized 2013 study showed that a vegan diet low in fat can significantly reduce weight.
After 18 weeks of research, the vegans got rid of an average of 4.3 kg, and people of the 0.1 kg control group.The first in the first, the level of cholesterol and blood sugar decreased.
The scientists received similar results in 2005. After 14 weeks, the people who rejected animal products threw 5.8 kg, and the people who replaced saturated fats with carbohydrates (NCP diet) - 3.8 kg.The vegans also lost more centimeters at the waist.
A two -year study that ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 women with excess weight adhered to a vegan diet or an NCP diet.As a result, a year later, vegans threw 4.9 kg, and the NCP diet participants were 1.8 kg.According to the two -year results, weight loss in the Vegan group was 3.1 kg, and in the NCP group - 0.8 kg.
But in 2015, scientists compared the effectiveness of vegan, vegetarian, sandy (fish and seafood), seafarians (only red meat is impossible) and diets that are not to reduce weight.As a result, in six months, vegans lost an average of 7.5% of body weight, more than everyone else.
Possible damage
The main danger of a vegan diet is the lack of vitamin B12, necessary for human health and obtained from animal products.
B12 deficiency can become anemia, chronic fatigue, depression.In addition, the 2015 study showed that the deficiency of this vitamin increases the risk of cardiovascular diseases among vegetarians.Therefore, subject to a vegan diet, they are advised to accept additives with B12.
As for the protein, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
Unlike high -speed diets such as grapefrutova, the Mediterranean cannot boast rapid results.However, it is much more effective in the long term and helps maintain not only weight, but also health.In addition, observing this diet is easier and more pleasant, which also affects its effectiveness.
What is the essence of the diet?
These are the basic principles of the Mediterranean diet:
- The diet base is fruits and vegetables, comprehensive products, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter is replaced with olive and rapes.
- Red meat, eggs and sweets should eat as little as possible, or can be completely excluded from the diet.
- Fish and bird need to eat at least twice a week.
- You need to drink six glasses of water per day.Sometimes you can drink red wine.
- You need to add some exercise.
What science says
Most Mediterranean diet studies are related to their health health benefits.For example, Dr. Ramon Estruch attracted 7,447 people to his five-year-old study and showed that the risk of stroke and heart disease in people in the Mediterranean diet is reduced by 28-30% compared to a low fat diet.
And although the Mediterranean diet is used more frequently to prevent cardiovascular diseases, it is also effective for losing weight, especially in the long term.This is confirmed by numerous studies.
The meta -analysis of the random controlled tests showed that the Mediterranean diet can become a useful tool for weight loss, especially if it reduces the calorie content of the diet.
5. The diet of an ornisna
This is a low fat diet, invented by Dean Ornish (Dean Ornish), a professor of Medicine at the University of California.Its objective is to improve the health of the heart, get rid of excess weight, reduce cholesterol and blood pressure.
What is the essence of the diet?
The main rule of the Ornish diet: fat should not be more than 10% of the total calorie standard.At the same time, it is advisable to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, sweet, alcohol.
In the diet, it can contain low fat products in fat, egg proteins, low fat cookies.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish advises to perform physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), deal with stress with yoga and meditation and spend time with their loved ones.
What science says
The study of the ORNISH, published in the International Medical Scientific Journal in 1998, showed that the people who adhered to their diets were lost in 10 kg during the year, and after five years they supported weight, 5 kg different from the original.
In the aforementioned study of Stanford University, people who were sitting in the Ornisha diet have lost an average of 2.2 kg during the year.However, Dr. Michael L. Dansinger) received other results in 2005. During the year, Ornish's subjects lost 3.3–7.3 kg in the Ornish diet, and those who were sitting in the Atkins 2.1–4.8 kg diet.
Possible damage
As in the case of a vegan diet, people with an Ornisha diet may suffer a lack of protein and vitamin B12.Therefore, it is worth taking this vitamin and more often includes legumes rich in vegetable proteins in the diet.
What does it mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, ornisha - fats.Paleodity focuses on the flesh, and vegan meat is completely eliminated.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's simply wonderful!
Choose a diet that does not give you give your favorite products.You can't live without meat, choose a paleo or Atkins diet.Read pasta, become vegan or adhere to the Mediterranean power regime.If you can easily do without fatty foods, the ORNISH diet will help you lose weight.