We have studied dozens of serious scientific research and collected diets that will certainly help you lose weight.You only have to choose a diet that does not force suffering and makes it a part of your life.
1. Atkins diet
This popular low maintenance diet was developed in 1960 by a cardiologist Robert Atkins.The diet contains many phases and aims to change food habit to healthier.
What is the essence of diet
The Atkins diet does not include calculation of calories or dose control.The only thing you need to count is the gram of pure carbohydrates, minus 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 daily and receives 12-15 g from vegetables.It consumes a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while completely excluding fruits, sweet cakes, dough, cereals, nuts.Drink eight glasses of water a day.
- It continues to consume 12-15 g of carbohydrates from vegetables and avoids sugar, but gradually returns some useful products: nuts, seeds, berries.You will lose weight and enter the next stage only if approx.4.5 kg remains ahead of the goal.
- Gradually introduces previously prohibited foods to the menu: fruits, starch vegetables, wholemeal products.You can add 10 g of carbohydrates.But if you start losing weight again, you have to return to the norm at 20g.It stays at this stage until it reaches its perfect weight.
- Any product is allowed, but continues to follow the principles of the diet.If you start gaining weight, return to the previous phase.
What science says
In 2007, Stanford University studied the efficiency of four popular diets: Atkins, Ornisha, "Zones" and Learning (Low Fatty Diet).After 12 months, the Atkins sitting in the diet lost 4.7 kg, 2.6 kg in the learning diet, 2.2 kg on the Ornish diet and the "zone" diet -1.6 kg.
In general, many studies confirm the benefits and efficiency of the low Carb diet.For example, the latest scientific review of six studies has shown that a low glycemic or low glycemic load of glycemic loads allows an average kilogram to burn, positively affecting body weight, fat and cholesterol.
Another study has shown that a diet with a high protein content and a low glycemic product index contributes to the maintenance of weight.
Potential damage
According to an article in the research center, a diet with a sharp decrease in carbohydrates may have the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
Atkins' diets are not recommended for people with kidney disease during pregnancy and lactation, as well as for people with high physical activity.
It is believed that you should not sit constantly on a low maintenance diet as this can cause health problems.But scientists still have to prove this.So for now, it is better to consult with a therapist.
2. Paleodite
In 2013, Paleodity has become 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 diet
Paleodicity is based on products that our distant ancestors have eaten before the appearance of agriculture.
Diet supporters claim that despite the passage of a thousand years since then, the human body continues to cope with the food of hunters and collectors.
In the menu, meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, the meat should come from naturally grown animals without the use of special feed.The game is also well suited.
The diet completely excludes sugar, starch vegetables, dairy products and cereals, oils (cold press, walnut oils and avocados), legumes, tea, coffee, carbonated and alcoholic juices.
What science says
In 2007, scientists compared the effects of paleo and Mediterranean diets without calories.
After 12 weeks, people living in paleodity lost an average of 5 kg (in the Mediterranean -3.8 kg) and lost 5.6 cm in the waist (2.9 cm in another group).People from the Paleo group consumed an average of 451 kcal per day as in the control group and without restrictions.In addition, their blood sugar levels are normalized.
The benefits of the figure were confirmed in the 2009 study.For three months, one group insisted on Paleodieta and the other - the usual diet of diabetics.As a result, the former is more than 3 kg than the second.
The 2014 long -term study is also interesting.The subjects were divided into two groups: for two years, they insisted on the paleodetas, others -a high carbon dioxide diet with low amounts of fats.The Paleodity group lost more fat, especially after the abdominal, 6, 12 and 18 months.
Potential damage
Nutritionists call many possible dangers to Paleodieta, including:
- Calcium disadvantage due to lack of dairy products.
- The deterioration of the kidneys due to the consumption of high amounts of protein and saturated fat.
- Increasing the risk of cardiovascular disease due to the consumption of high amounts of meat.
However, despite the possible negative effects of the diet, there is no study that clearly harms your health.
3. Vegan diet
The term "vegan" was published in 1944, thanks to the vegetarian group that formed the vegan company.They decided to stop the animals in any form and leave not only the meat but also the eggs and dairy products.
What is the essence of diet
The vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, and animal components: gelatin, casein, 2-hydroxy-propal acid.
Plant products are consumed without restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, and drink coconut and almond milk.
What science says
A 2013 randomized study showed that a low -fat vegan diet could significantly reduce weight.
After 18 weeks of research, vegans got rid of an average of 4.3 kg and people from the control group from 0.1 kg.The first in the first decreased levels of cholesterol and blood sugar.
Scientists received similar results in 2005.After 14 weeks, people who denied animal products threw 5.8 kg and people who placed saturated fats with carbohydrates (NCP diet) - 3.8 kg.The vegans lost several centimeters in the waist.
The two -year study ended in 2007 also confirmed the efficiency of the vegan diet to reduce weight.64 women who have excessive weight adhere to a vegan diet or NCP diet.As a result, a year later, the vegans threw 4.9 kg and the NCP participants were 1.8 kg.According to the two years, the weight loss of the vegan group was 3.1 kg and in the NCP group - 0.8 kg.
But in 2015, scientists compared the efficiency of vegan, vegetarian, sand -tarian (fish and seafood), half (only red meat) and gender -diet to reduce weight loss.As a result, vegans lost an average of 7.5% of body weight in six months - like everyone else.
Potential damage
The main danger of the vegan diet is the lack of vitamin B12, which is needed for human health and comes from animal products.
B12 deficiency can become anemia, chronic fatigue, depression.In addition, the 2015 study has shown that the lack of this vitamin increases the risk of cardiovascular disease.Therefore, considering a vegan diet, we recommend that B12 additives be accepted.
As far as protein is concerned, it can be obtained from products.
4. Mediterranean -Sea diet with calorie restrictions
Unlike high -speed diets, such as Grapefrutova, the Mediterranean Sea does not boast quick results.However, in the long run, it is much more effective and also helps maintain weight but also health.In addition, monitoring of the diet is easier and more pleasant, which also affects its effectiveness.
What is the essence of diet
Here are the principles of the Mediterranean diet:
- The diet is based on fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter is replaced with olives and sex.
- Red meat, eggs and sweets should be eaten as little as possible or completely excluded from the diet.
- The fish and the bird should eat at least twice a week.
- Drink six glasses of water daily.Sometimes drink red wine.
- You need to add some practice.
What science says
Most studies in the Mediterranean diet are related to the benefits of heart health.For example, Dr. Ramon Estruch attracted 7447 people to his five -year study and proved that the risk of stroke and heart disease with Mediterranean diets is 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.
The meta -analysis of randomized controlled tests has shown that a Mediterranean diet could become a useful tool for losing weight, especially if it reduces the calorie content of the diet.
5. A diet of an ornisha
This is a low -fat diet invented by Dean Ornish (Dean Ornish), a professor of medicine at the University of California.Its purpose is to improve the health of the heart, get rid of overweight, lower cholesterol and blood pressure.
What is the essence of diet
The main rule of the Ornish diet - fat should not exceed 10% for total calorie norms.At the same time, we recommend that you exclude meat and fish, butter and margarine, olives, avocado, seeds, nuts, oily milk products, sweet, alcohol.
You can contain low fatty dairy products, egg whites, and low fatty biscuits in your diet.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish advises you to perform physical exercises (at least 30 minutes for about five days or three days a week), cope with yoga and meditation, and spend time with your loved ones.
What science says
Ornish's study published in 1998 at the International Medicine Journal showed that people adhering to their diets lost 10 kg over the year and supported the weight from the original five years later.
In a aforementioned study at Stanford University, people sitting in the Ornisha diet lost an average of 2.2 kg during the year.However, Dr. Michael L. Dansinger) received different results in 2005.During the year, the Orís lost 3.3-7.3 kg in the Ornish diet and those who sat on the Atkins' diet 2.1-4.8 kg.
Potential damage
As with a vegan diet, people involved in the Ornisha diet may suffer in the absence of protein and vitamin B12.Therefore, it is worth taking this vitamin and more often containing vegetable protein -rich legumes in the diet.
What does this mean
As you can see, every diet is very different.The Atkins diet limits carbohydrates, ornisha fats.Paleodity focuses on meat and is completely eliminated by vegan meat.In addition, scientific research confirms the benefits and efficiency of this diet.And it's just wonderful!
Choose a diet that will not give up your favorite products.You cannot live without meat, choose a Paleo or Atkins diet.Lee Paste, become a vegan or stick to the Mediterranean power system.If you can easily do so without fatty foods, the Ornish diet will help you lose weight.