We explored several dozen serious scientific research and collecting diets that will certainly 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 -fat diet was developed in 1960 by Cardiologist Robert Atkins.The diet contains several stages and aims to turn healthier eating habits.
What is the essence of the diet
The Atkins diet does not include calculating calories or management control.All you need to count is grams of pure carbohydrates less fiber.
The diet is divided into four phases:
- The first phase is the most stringent, it lasts for at least two weeks and allows you to lose 3-4 kg.At this time, you reduce carbohydrates to 20 g a day and get 12-15 g of them from vegetables.You consume a lot of poultry protein, meat, fish and seafood, eggs, cheese, but completely exclude fruit, sweet cakes, pasta, cereals, nuts.It is necessary to refuse alcohol and drink eight glasses of water a day.
- You continue to consume 12-15 g of vegetable carbohydrates and avoid sugar, while gradually delivering some products that are rich in useful substances: nuts, seeds, berries.You lose weight and continue in the next phase only when about 4.5 kg remains for your goal.
- You gradually introduce previously banned food on the menu: fruits, starch vegetables, whole grain products.You can add 10 g of carbohydrates.But if you start to gain weight again, you have to go back to the norm for 20 g.In this phase, you continue until you gain perfect weight.
- All products are allowed, but you continue to follow the principles of the diet.If you start gaining weight, go back to the previous phase.
What science says
In 2007, the University of Stanford studied the performance of four popular diet: Atkins, Ornisha, "Area" and learn (a small fat diet).After 12 months, Atkins lost 4.7 kg, 2.6 kg on the Learn diet, 2.2 kg on the Ognish diet and on the "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and efficiency of the low -level diet.For example, a recent scientific review of six studies showed that a low blood glucose diet or low blood sugar level allows you to burn on average of kilos more than the other, have a positive effect on body weight, fat and cholesterol.
Another study showed that a diet with high protein content and low blood glucose index contribute to maintaining weight.
Potential harm
The research center article states that a diet with a significant reduction in carbohydrates can have the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
Atkins diet is not recommended for people with kidney disease, women during pregnancy and breastfeeding, as well as people with great exercise.
It is believed that you should not sit in a low diet constantly, as it can cause health problems.But scientists have not yet proven this.So for a while it is better to consult with the therapist.
2. Paleodite
In 2013, Paleodity became one of the most popular in the world, although there is still no consensus among nutritionists whether this diet is useful or not.
What is the essence of the diet
Paleodity is based on the products that remove our ancestors ate for agriculture.
Supporters of the diet argue that despite the thousands of years that have passed since that time, the human body is still best to cope with the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Preferably, the meat should be from animal cultivated in natural conditions, without the use of special feed.The game is also suitable.
The diet completely excludes sugar, starch vegetables, milk and cereal products, oils (except for olive cold presses, walnut oils and avocado), bellows, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What science says
In 2007, scientists compared the effects of Paleo and Mediterranean diet without calorie.
After 12 weeks, people in Paleodity lost an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm to the waist (in another group - 2.9 cm).On average, people from the Paleo group consumed 451 kcal a day less than in the control group and without any restrictions.Besides their normal blood sugar.
The benefits for the film were confirmed in the 2009 study. For three months, one group attached to Paleodieta, the other - a normal diet for diabetics.As a result, the former fell 3 kg more than another.
A long -term study in 2014 is also interesting.Participants were divided into two groups: For two years, some attached to paleodietes, others - a large carbon food with small amounts of fat.The Paleodity group lost more fat, especially abdomen, after 6, 12 and 18 months.
Potential harm
Nutritionists call many possible dangers of paleodieta, including:
- Calcium disadvantages due to lack of dairy products.
- Decrease in the condition of kidneys due to the consumption of large quantities of protein and saturated fat.
- To increase the risk of cardiovascular disease due to the consumption of large quantities of meat.
But despite the potential negative effects of the diet, there are no clear damage.
3. Vegan diet
The term "vegan" appeared in 1944 thanks to a group of vegetarians who formed the association of roads.They decided to stop utilizing animals in any form and leave not only meat, but also from eggs and dairy products.
What is the essence of the diet
The vegan diet does not contain meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may contain animal parts: gelatin, casin, 2-hydroxypropalic acid.
Plant products are consumed without restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science says
A randomized study in 2013 showed that a low -fat vegan diet can significantly reduce weight.
After 18 weeks of research, vegan gets an average of 4.3 kg and people from the control group from 0.1 kg.The first one in the first diminished the amount of cholesterol and blood sugar.
Scientists received similar results in 2005. After 14 weeks, people who refused animal products threw 5.8 kg and people who replaced saturated fat with carbohydrates (NCP diet) - 3.8 kg.Vegans also lost more centimeters in the waist.
A two -year study completed in 2007 also confirmed the performance of vegan diet to reduce weight.64 women with excess weight attached either to vegan diet or NCP diet.As a result, a year later, the vegan threw 4.9 kg and participants in the NCP diet 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 vegan activity, vegetarians, sand cells (fish and seafood), semi -gender (only red meat is impossible) and diet that is not to reduce weight.As a result, six months ago, vegans lost an average of 7.5% of body weight - more than everyone else.
Potential harm
The main risk of vegan diet is the lack of vitamin B12, essential for human health and derived from animal products.
B12 deficiency can turn into anemia, chronic fatigue, depression.In addition, the 2015 study showed that the lack of this vitamin increases the risk of cardiovascular disease among vegetarians.Therefore, without prejudice to a vegan diet, they are advised to receive additives with B12.
In terms of protein, you can get it from products.
4. Mediterranean diet with calorie restrictions
Unlike a high -speed diet such as grapefrutova, the Mediterranean cannot boast quickly results.However, it is much more effective in the long run and helps to maintain not only weight, but also health.In addition, it is easier and more fun to monitor this diet, which also affects its performance.
What is the essence of the diet
Here are the basic principles of the Mediterranean Diet:
- The basis for the diet is fruits and vegetables, whole grain products, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter is changed with olive and rapeseed.
- Red meat, eggs and sweets should eat as little as possible, or it can be excluded completely from the diet.
- Fish and bird need to eat at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You need to add a little exercise.
What science says
Most Mediterranean diet studies are related to its benefits for the health of the heart.For example, Dr.Ramon Estruch 7,447 people for his five-year study and proved that the risk of stroke and heart disease in people in the Mediterranean diet decreases by 28-30% compared to a low-fat diet.
And while the Mediterranean diet is more often used to prevent cardiovascular disease, it is also effective to lose weight, especially in the long run.This is confirmed by numerous studies.
The evaluation of randomized comparison tests showed that the Mediterranean diet can become a useful weight loss tool, especially if you cut the calorie content of the diet.
5. ORNISHA's diet
This is a low -fat diet, invented by Dean Ornish (Dean Ornish), professor of medicine from the University of California.It aims 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 cause of diet - fat should not be more than 10% of the total calorie criterion.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocado, seeds, nuts, oily dairy products, sweet, alcohol.
The diet can contain low fat dairy products, egg protein, low fat biscuits.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish advises to perform fitness (at least 30 minutes about five days a week or 60 minutes three days a week), deal with yoga and meditation stress and spend time with loved ones.
What science says
The study of The Ornish, published in the International Medical Scientific Journal in 1998, showed that the people who follow his diet were lost about 10 kg during the year and after five years they supported weight, 5 kg different from the original.
In the above study at Stanford University, people sitting in the ORNISHA diet have lost an average of 2.2 kg during the year.Dr.Michael L. Dansinger, however, received other results in 2005. During the year, Ornish lost individuals 3.3–7.3 kg on the Ornish diet and those who sat on the Atkins diet of 2.1–4.8 kg.
Potential harm
As in the case of a vegan diet, people on the orisha diet can be the lack of protein and vitamin B12.Therefore, it is worth taking this vitamin in addition and more and more often involve legitimes that are rich in the diet of vegetable protein.
What does it mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, orisha - fat.Paleodity focuses on meat and vegan meat completely eliminates.Furthermore, scientific research confirms the benefits and efficiency of all these diet.And it's just wonderful!
Choose a diet that won't let you give up your favorite products.You cannot live without meat, select Paleo or Atkins diet.Lee pasta, become vegan or follow the Mediterranean government.If you can easily do without fat foods, the ORISH diet will help you lose weight.