We have studied 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 low carbohydrate popular 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 tell is the grams of pure less fiber carbohydrates.
The diet is divided into four phases:
- The first phase is the most rigorous, 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 receive 12-15 g of them from vegetables.You consume a lot of protein from birds, meat, fish and seafood, eggs, cheese, while excluding complete fruits, sweets, pasta, grains, 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 prevent sugar, but gradually returns some products rich in useful substances: walnuts, seeds, berries.You lose weight and move on to the next phase only when about 4.5 kg remains before your goal.
- You gradually have food previously prohibited in the menu: fruits, starchy vegetables, whole grain products.You can add 10 g of carbohydrates.But if you start gaining weight again, you will need to return to the standard by 20 g.At this stage you remain until you reach your perfect weight.
- Any products are allowed, but you keep adhering 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, Ornisha, "Zones" and Learn (low fat diet).After 12 months, Atkins sitting on the diet lost 4.7 kg, 2.6 kg in the learning diet, 2.2 kg in Ornish's diet and 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 has shown that diets with low glycemic index or low glycemic load allow you to burn an average of kilogram more than others, positively affect body weight, fat and cholesterol.
Another study showed that high protein diets and a low glycemic product index contribute to maintaining weight.
Possible damage
The research center article says that a diet with a sharp reduction in the number of carbohydrates may 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 you should not sit on low cars diets constantly, as this can cause health problems.But scientists still need to prove it.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, whether this diet is useful or not.
What is the essence of the diet
Paleodity is based on products that our distant ancestors ate before the emergence of agriculture.
Diet supporters argue that despite the thousands of years since then, the human body has been better dealing with the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, walnuts (except peanuts) and seeds.Ideally, meat should be of animals cultivated in natural conditions without the use of special feed.The game is also suitable.
The diet completely excludes sugar, starch -rich vegetables, dairy products and grains, oils (except cold olive presses, nuts and avocados), vegetables, tea, coffee, carbonated and alcoholic drinks, 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, people in the Paleo group consumed 451 kcal a day less than in the control group and without restrictions.In addition, their blood sugar levels normalized.
The benefits for the number were confirmed in the 2009 study. For three months, one group joined Paleodieta, the other - a common diet for diabetics.As a result, the first one fell 3 kg more than the second.
A long -term study of 2014 is also interesting.The subjects were divided into two groups: for two years, some joined paleodiets, others - a high carbon diet with a low amount of fats.The group in Paleodity lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible damage
Nutritionists call many possible dangers of paleodieta, including:
- Calcium disadvantage due to lack of dairy products.
- Deterioration of kidney condition due to the consumption of a large amount of protein and saturated fats.
- Increasing the risk of cardiovascular disease due to the consumption of a large amount of meat.
However, despite the possible negative effects of diet, there are no studies proving clear damage to health.
3. Vegan diet
The term "vegan" appeared in 1944, thanks to the group of vegetarians who formed the society of vegan.They decided to stop exploring animals anyway and abandon not only meat but also eggs and dairy products.
What is the essence of the diet
The vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may include animal components: gelatin, casein, 2-hydroxypropal.
Plant products are consumed without restrictions.Vegans eat vegetables, tofu, walnuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science says
A randomized 2013 study showed that a low content vegan diet can significantly reduce weight.
After 18 weeks of research, the vegans got rid of an average of 4.3 kg and people from the 0.1 kg control group.The first in the first, the level of cholesterol and blood sugar decreased.
Scientists received similar results in 2005. After 14 weeks, people who refused animal products threw 5.8 kg and people who replaced carbohydrate saturated fats (NCP diet) - 3.8 kg.Vegans also lost more centimeters at the waist.
A two -year study ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 Women overweight adhered to a vegan diet or a PCN diet.As a result, a year later, the vegans played 4.9 kg, and the NCP diet participants were 1.8 kg.According to the results of two years, 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 vegetarians, vegetarian, sandstorms (fish and seafood), semi -vgetary (only red meat is impossible) and not diets 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 disease among vegetarians.Therefore, subject to a vegan diet, they are advised to accept additives with B12.
As for protein, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
Unlike high -speed diets such as grapefrutova, the Mediterranean cannot boast of rapid results.However, it is much more effective in the long run and helps maintain not only weight but also health.Also, observing this diet is easier and more pleasant, which also affects its effectiveness.
What is the essence of the diet
Here are the basic principles of the Mediterranean diet:
- The base of the diet is fruits and vegetables, whole grain products, vegetables, walnuts, cheese and yogurt.These products can be consumed every day.
- The butter is replaced by olive and colza.
- Red meat, eggs and sweets should be consumed as little as possible or may be completely excluded from the diet.
- Fish and birds 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 their heart health benefits.For example, Dr. Ramon Strech attracted 7,447 people to his five -year study and proved that the risk of stroke and heart disease in people in the Mediterranean diet is reduced by 28 to 30% compared to a low fat diet.
And while the Mediterranean diet is most often used to prevent cardiovascular disease, it is also effective in losing weight, especially in the long run.This is confirmed by numerous studies.
The randomized clinical test goal has shown that the Mediterranean diet can become a useful weight loss tool, especially if you cut the caloric content of the diet.
5. The diet of an Ornisha
This is a low fat diet, invented by Dean Ornish (Dean Ornish), professor of medical at the University of California.The goal is to improve heart health, get rid of overweight, reduce cholesterol and blood pressure.
What is the essence of the diet
The main rule of the Ornish diet - fat should not exceed 10% of the total caloric norm.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 may contain low fat dairy products, egg proteins, low fat cookies.Without restrictions, you can consume vegetables, fruits, cereals, vegetables.
In addition to the diet, Ornish advises exercise (at least 30 minutes about five days a week or 60 minutes three days a week), leads with yoga and meditation stress and spend time with loved ones.
What science says
The Ornish study, published in the International Medical Scientific Journal in 1998, showed that people who adhere to their diets were lost 10 kg over the year and, after five years, supported the weight, 5 kg different from the original.
In the study mentioned above Stanford University, people who were sitting on Ornisha's diet lost an average of 2.2 kg throughout the year.However, Dr. Michael L. Dansner) received other results in 2005. Throughout the year, Ornish's subjects lost 3.3-7.3 kg in Ornish's diet and those sitting on Atkins 2,1-4.8 kg diet.
Possible damage
As with a vegan diet, people in an Ornisha diet can suffer from lack of protein and vitamin B12.Therefore, it is worth taking this vitamin, and more often include rich vegetable legumes in the diet.
What does that mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, organha - fats.Paleodity focuses on meat and vegan meat eliminates completely.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's just wonderful!
Choose a diet that doesn't make you give up on your favorite products.You cannot live without meat, choose a paleo diet or atkins.Lee paste, become a vegan or adhere to the power regime of the Mediterranean.If you can easily be without fatty foods, the Ornish diet will help you lose weight.