We study some dozens of serious scientific research and collect a diet that will definitely help you lose weight.You only need to choose a diet that will not force you to suffer, and make it part of your life.
1. Atkins diet
This popular low -diet was developed in 1960 by cardiologist Robert Atkins.This diet includes several phases and is intended to change food habits to be healthier.
What is the essence of the diet
Atkins diet does not include calorie calculations or portion control.The only thing that is counted is pure gram of carbohydrate reduced fiber.
The diet is divided into four phases:
- The first phase is the most stringent, it lasts at least two weeks and allows you to lose 3-4 kg.At this time, you reduce the amount of carbohydrates to 20 g per day, and you get 12-15 g of them from vegetables.You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while really excluding fruits, sweet cakes, pasta, seeds, nuts.It is important to refuse alcohol and drink eight glasses of water per day.
- You continue to consume 12-15 g of carbohydrates from vegetables and avoid sugar, but gradually restore some products that are rich in useful substances: nuts, seeds, beril.You lose weight and switch to the next phase only when around 4.5 kg remains before your destination.
- You gradually introduce the forbidden food before to the menu: fruits, stall vegetables, whole wheat products.You can add 10 g of carbohydrates.But if you start gaining weight again, you must return to the norm in 20 g.In this phase, you remain until you reach the perfect weight.
- Any product is permitted, but you continue to comply with diet principles.If you start to gain weight, return to the previous phase.
What science says
In 2007, the University of Stanford learned the effectiveness of four popular diet: Atkins, Ornisha, "zone" and learning (low -fat diet).After 12 months, Atkins who sat on the diet lost 4.7 kg, 2.6 kg in the learning diet, 2.2 kg on the ornish diet, and on the "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of the low -carb diet.For example, this new scientific review from six studies shows that a diet with low glycemic index or low glycemic load allows you to burn an average of one kilogram more than the other, positively affecting body weight, amount of fat and cholesterol.
Other studies show that diet with high protein content and low glycemic product index contributes to maintain body weight.
Possible loss
Articles from the research center say that diet with sharp reduction in the amount of carbohydrates can have the following side effects:
- Headache.
- Dizzy.
- 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 you should not sit on a low -carb diet constantly, because this can cause health problems.But scientists have not proven this.So for now 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 products eaten by our ancestors before the emergence of agriculture.
Diet supporters argue that, regardless of thousands of years that have passed since then, the human body should still overcome the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except beans) and seeds.Ideally, meat must be from animals that are planted in natural conditions, without using special feed.This game is also very suitable.
This diet is truly not included in sugar, starchy vegetables, dairy products and seeds, oil (except for cold suppressors of olives, walnuts and avocados), nuts, tea, coffee, carbonated and alcoholic drinks, fruit juice.
What science says
In 2007, scientists compared the effects of the Paleo-and Mediterranean diet without calories.
After 12 weeks, people in the paleodity loss an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm at the waist (in other groups - 2.9 cm).On average, people from the Paleo group consume 451 kcal per day less than the control group, and without any restrictions.In addition, their blood sugar levels are normalized.
The benefits for this number were confirmed in the 2009 study. For three months, one group was attached to the paleodeta, the other - the usual diet for diabetics.As a result, the first one dropped 3 kg more than the second.
The long -term study of 2014 is also interesting.The subject is divided into two groups: for two years some people hold on to Paleodiets, others - high carbon diet with low fat amount.The group in paleodity loses more fat, especially the stomach, after 6, 12 and 18 months.
Possible loss
Nutritionists mention many possible dangers of paleodeta, including:
- Calcium loss due to lack of dairy products.
- Damage to kidney conditions due to consumption of large amounts of protein and saturated fat.
- Increase the risk of cardiovascular disease due to consumption of large amounts of meat.
However, regardless of the possibility of the negative effects of the diet, there is no research that proves clear damage to health.
3. Vegan diet
The term "Vegan" appeared in 1944 thanks to the vegetarian group that formed the Society of Vegan.They decided to stop exploiting animals in any form and leaving not only meat, but also from eggs and dairy products.
What is the essence of the diet
Vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, and dishes that can include animal components: gelatin, casein, 2-hydroxypropal acid.
Plant products are consumed without restrictions.Vegan eats nuts, tofu, nuts, seeds, vegetables and fruits, drinking coconut and almond milk.
What science says
Random studies in 2013 show that low -fat vegan diet can significantly reduce body weight.
After 18 weeks of research, the vegan got rid of 4.3 kg, and people from the control group from 0.1 kg.First, cholesterol levels and blood sugar decreases.
Scientists received the same result in 2005. After 14 weeks, people who refused animal products threw 5.8 kg, and people who replace saturated fats with carbohydrates (NCP diet) - 3.8 kg.Vegan also lost more centimeters in the waist.
A two -year study ended in 2007 also confirmed the effectiveness of the vegan diet to reduce weight.64 women with excess weight holding on to the vegan or NCP diet.As a result, a year later, Vegan threw 4.9 kg, and the participants on the NCP diet were 1.8 kg.According to two years, weight loss in vegan groups is 3.1 kg, and in the NCP group - 0.8 kg.
But in 2015, scientists compare the effectiveness of vegan, vegetarian, sandytarian (fish and seafood), semivgetarian (only red meat that is impossible) and non -heir diet to reduce weight.As a result, in six months, the vegan lost an average of 7.5% of body weight - more than the others.
Possible loss
The main danger of the vegan diet is the lack of vitamin B12, which is needed for human health and is obtained from animal products.
Lack of B12 can turn into anemia, chronic fatigue, depression.In addition, 2015 research shows that this vitamin deficiency increases the risk of cardiovascular disease among vegetarians.Therefore, subject to a vegan diet, they are advised to receive additives with B12.
The protein, can be obtained from the product.
4. Mediterranean diet with calorie restrictions
Unlike high -speed diet such as grapefrutova, Mediterranean cannot boast of fast results.However, this is far more effective in the long run and helps maintain not only body weight, but also health.In addition, observing this diet is easier and more enjoyable, which also affects its effectiveness.
What is the essence of the diet
The following are the basic principles of the Mediterranean diet:
- The basic diet is fruits and vegetables, wheat products, nuts, nuts, cheese and yogurt.These products can be eaten every day.
- Butter is replaced with olives and rapeseed.
- Red meat, eggs, and candy must be eaten as little as possible, or can be entirely excluded from the diet.
- Fish and birds 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 a little exercise.
What science says
Most studies of the Mediterranean diet are related to their benefits for heart health.For example, Dr.Ramon Estruch attracted 7,447 people to a five-year study and proved that the risk of stroke and heart disease in people undergoing a Mediterranean diet reduced by 28-30% compared to low-fat diet.
And although the Mediterranean diet is more often used to prevent cardiovascular disease, it is also effective for weight loss, especially in the long run.This was confirmed by many studies.
Meta -analysis of random controlled tests shows that the Mediterranean diet can be a useful tool for weight loss, especially if you cut the calorie content of the diet.
5. Ornisha diet
This is a low -fat diet, discovered by Dean Ornish (Dean Ornish), a medical professor from the University of California.It aims to improve heart health, eliminate overweight, 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 norms.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily milk products, sweet, alcohol.
In a diet can contain low -fat milk products, egg protein, low -fat crackers.Without restrictions, you can consume nuts, fruits, cereals, vegetables.
In addition to diet, Ornish suggested to do physical exercise (at least 30 minutes about five days a week or 60 minutes three days a week), overcome stress with yoga and meditation and spend time with loved ones.
What science says
The study of Ornish, published in the International Medical Scientific Journal in 1998, showed that people who comply with their diet were 10 kg from this year, and after five years they supported weight, 5 kg different from the original.
In the study mentioned above from Stanford University, people sitting in the Ornisha diet have lost an average of 2.2 kg from this year.However, Dr.Michael L. Dansinger) received other results in 2005. Throughout the year, the conjunctions of the constraints lost 3.3-7.3 kg on the Ornish diet, and those sitting on the Atkins diet 2.1-4.8 kg.
Possible loss
As in the case of a vegan diet, people who go on an Ornisha diet can suffer due to lack of protein and vitamin B12.Therefore, it is better to consume this vitamin and more often including nuts that are rich in vegetable protein in food.
What does it mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, Ornisha - fat.Paleodity focuses on meat, and vegan meat is completely eliminated.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's amazing!
Choose a diet that won't make you release your favorite product.You can't live without flesh, choose a Paleo or Atkins diet.Lee Pasta, became vegan or obeyed the Mediterranean power regime.If you can easily do it without fatty foods, the ornish diet will help you lose weight.