We study dozens of serious scientific research and collect a diet that will surely help you lose weight.All you have to do is choose a diet that won't force you to suffer, and make it part of your life.
1. Atkins diet
This popular diet was developed in 1960 by cardiologist Robert Atkins.Diet includes several phases and aims to change food habits to healthier.
What is the essence of diet
Atkins diet does not include calorie calculation or part control.The only thing that is considered is the pure carbohydrate gram of 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.Currently, you reduce the amount of carbohydrates to 20 g a day, and you get 12-15 g of them from vegetables.You take a lot of protein from chicken, meat, fish and seafood, eggs, cheese, while truly excludes fruits, sweet pastries, pasta, cereals, nuts.It should refuse alcohol and drink eight glasses of water daily.
- You continue to take 12-15 g of carbohydrates from vegetables and avoid sugar, but gradually return some products rich in useful ingredients: nuts, seeds, berries.You lose weight and move to the next phase only when about 4.5 kg remains before your goal.
- You gradually introduce food previously forbidden to the menu: fruits, starchy vegetables, cereal products.You can add 10 g of carbohydrates.But if you start gaining weight again, you need to return to the norm in 20 g.In this phase, you remain until you reach the perfect weight.
- Any product is allowed, but you continue to adhere to the principle of diet.If you start gaining weight, go back to the previous phase.
Whats science says
In 2007, the University of Stanford studied the effectiveness of four popular diets: Atkins, Ornisha, "Zone" and study (low diet).After 12 months, Atkins sitting on a diet lost 4.7 kg, 2.6 kg on the study diet, 2.2 kg on the Ornish diet, and the "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low diet.For example, these new scientific studies on six studies show that diets with low glycemic indexes or low glycemic load allow you to burn average pounds of more than others, positively impacting weight, fat and cholesterol.
Another study shows that a diet with high protein content and low glycemic product index contributes to maintaining weight.
Possible harm
The research center article says that a sudden diet in the number of carbohydrates can have the following side effects:
- Headache.
- Dizzy.
- Disadvantages.
- 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 cannot sit a low -dietary diet constantly, as this can cause health problems.But scientists have yet to prove it.So it's best to consult a therapist.
2. Paleodite
In 2013, Paleodity became one of the most popular in the world, although there was still no consensus among nutritionists whether this diet was useful or not.
What is the essence of diet
Paleodity is based on products that our ancestors eat before the emergence of agriculture.
Dietary supporters argue that, despite thousands of years that has passed since then, the human body is still best overcome hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except nuts) and seeds.Ideally, meat should be from animals grown in natural conditions, without the use of special foods.This game is also appropriate.
Fully diet does not include sugars, starchy vegetables, dairy products and cereals, oils (except for olive cold press, walnut and avocado oil), legumes, tea, coffee, carbonated drinks and alcohol, fruit juice.
Whats science says
In 2007, scientists compared the effects of paleo- and Mediterranean diets without calories.
After 12 weeks, people in Paleodity lose an average of 5 kg (in Mediterranean - 3.8 kg) and lose 5.6 cm at the waist (in other groups - 2.9 cm).On average, people from the Paleo group use 451 kcal a day less than the control group, and without any restrictions.In addition, their blood sugar levels are normalized.
The benefits to the figure were confirmed in the 2009 study. For three months, one group complies with paleodieta, another - a common diet for diabetics.As a result, the container falls 3 kg more than the second.
Long studies in 2014 were also interesting.The subjects are divided into two groups: for two years some have adhered to paleodietes, the other - a high -Carbon diet with a low amount of fat.The group on paleodity loses more fat, especially the stomach, after 6, 12 and 18 months.
Possible harm
Nutritioners call many possible paleodieta dangers, including:
- Calcium is detrimental to the lack of dairy products.
- The deterioration of the kidney condition due to the use of many protein and saturated fat.
- Increase the risk of cardiovascular disease as a result of the use of large amounts of meat.
However, despite the possible negative effects of the diet, there is no study that proves a clear harm to health.
3. Vegan diet
The term "vegan" appeared in 1944 thanks to the vegetarian group that formed the vegan association.They decided to stop exploiting animals in any form and left not only meat, but also from eggs and dairy products.
What is the essence of diet
Vegan diets do not include meat and chicken, fish and seafood, eggs, dairy products, and dishes that can include animal components: gelatin, casein, 2-hydroxypropal acid.
Plant products are eaten without any restrictions.Vegan eats beans, tofu, nuts, seeds, vegetables and fruits, drinks coconut and almond milk.
Whats science says
Random studies in 2013 show that a low vegan diet can significantly lose weight.
After 18 weeks of research, Vegan eliminated an average of 4.3 kg, and people from the control group from 0.1 kg.The first in the first, cholesterol and blood sugar levels decrease.
Scientists received the same results in 2005. After 14 weeks, people who rejected animal products threw 5.8 kg, and people replacing saturated fat with carbohydrates (NCP diets) - 3.8 kg.Vegan also loses more centimeters around the waist.
A two -year study ending in 2007 also confirmed the effectiveness of the vegan diet to lose weight.64 Women with overweight adhere to either a vegan diet or an NCP diet.As a result, a year later, Vegan threw 4.9 kg, and the NCP diet participants were 1.8 kg.According to a 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, sandytarian (fish and seafood), semivgetarians (only red meat) and non -heir diets to lose weight.As a result, within six months, vegan loses an average of 7.5% weight - more than others.
Possible harm
The main danger of the vegan diet is vitamin B12 deficiency, which is needed for human health and is derived from animal products.
B12 deficiency can be transformed into anemia, chronic fatigue, depression.In addition, a 2015 study shows that this vitamin deficiency increases the risk of cardiovascular disease among vegetarians.Therefore, subject to the vegan diet, they are advised to receive additional ingredients with B12.
For protein, it can be obtained from the product.
4. Mediterranean diet with calorie restriction
Unlike high diets like Grapefrutova, Mediterranean cannot be proud of the quick results.However, it is more effective in the long run and helps maintain not only weight, but also health.In addition, observing this diet is easier and more enjoyable, which also affects its effectiveness.
What is the essence of diet
Here are the basic principles of the Mediterranean diet:
- The basics of diet are fruits and vegetables, cereal products, legumes, nuts, cheese and yogurt.This product can be eaten daily.
- Butter is replaced with olives and rapeseed.
- Red meat, eggs and sugars -should be eaten as little as possible, or can be completely excluded from the diet.
- Fish and birds should eat at least twice a week.
- You need to drink six glasses of water daily.Sometimes you can drink red wine.
- You need to add some training.
Whats science says
Most studies on the Mediterranean diet are related to the benefits of liver health.For example, Dr.Ramon Estruch attracted 7,447 people for his five-year study and proved that the risk of stroke and heart disease in the Mediterranean diet was reduced by 28-30% compared to a low-fat diet.
And while the Mediterranean diet is more commonly used to prevent cardiovascular disease, it is also effective for weight loss, especially in the long run.This is confirmed by many studies.
Meta -Analyzing randomized 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, created by Dean Ornish (Dean Ornish), a professor of medicine from the University of California.It aims to improve heart health, lose excess weight, reduce cholesterol and blood pressure.
What is the essence of diet
The main rule of ornish diet - fat should be no more than 10% of total calorie norms.At the same time, it is advisable to exclude meat and fish, butter and margarine, olive, avocado, seeds, nuts, oily, sweet, alcohol.
In the diet it may contain low dairy products, egg protein, low crackers.Without restrictions, you can take beans, fruits, cereals, vegetables.
In addition to the diet, Ornish advises to do physical training (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.
Whats science says
The Ornish study, published in the international scientific journal in 1998, shows that people who adhere to their diet lost 10 kg throughout the year, and after five years they support weight, 5 kg different from the original.
In the above mentioned Stanford University study, people sitting on the Ornisha diet have lost 2.2 kg average throughout the year.However, Dr.Michael L. Dansinger) received another decision in 2005. During the year, the subject of Ornish lost 3.3-7.3 kg on the Ornish diet, and those sitting on Atkins diet 2.1-4.8 kg.
Possible harm
As in the case of a vegan diet, ornisha diets can experience protein deficiency and vitamin B12.Therefore, it is advisable to take this vitamin in addition and more often including legumes rich in vegetable protein in the diet.
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 completely removes.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's just beautiful!
Choose a diet that won't make you release your favorite product.You can't live without meat, choose a Paleo diet or atkins.Lee paste, becomes vegan or complies with the Mediterranean power regime.If you can easily do without fatty foods, ornish diets will help you lose weight.