We have studied several dozen scientific research and collected diets that will surely help you lose weight.You just have to choose the diet that will not force you to suffer and make it part of your life.
1. Atkins Diet
This popular low carbohydrate diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several phases and is aimed at changing the food habits to the healthiest ones.
What is the essence of the diet
The Atkins diet does not include the calculation of calories or control of portions.The only thing to count are the grams of pure carbohydrates less fiber.
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 the moment, reduce the amount of carbohydrates to 20 g per day and get 12-15 g from vegetables.Consume a lot of poultry proteins, meat, fish and seafood, eggs, cheese, while you completely exclude fruit, sweet desserts, pasta, wheat, walnuts.You need to refuse alcohol and drink eight glasses of water a day.
- Continue to consume 12-15 g of carbohydrates from vegetables and avoid sugar, but gradually return some products rich in useful substances: walnuts, seeds, berries.You lose weight and move on to the next phase only when it remains about 4.5 kg before your goal.
- Gradually introduce the food previously prohibited to the menu: fruit, amidaceous vegetables, full -grain products.You can add 10 g of carbohydrates.But if it starts to gain weight, you have to return to the norm in 20 g.At this stage, stay until you reach your perfect weight.
- All products are allowed, but continue to join the principles of the diet.If you start gaining, go back to the previous phase.
What science says
In 2007, the University of Stanford studied the effectiveness of four popular diets: Atkins, Ornisha, "Zone" and Learn (low -fat diet).After 12 months, Atkins sitting on the diet lost 4.7 kg, 2.6 kg on 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 -channel diets.For example, a recent scientific revision of six studies has shown that diets with a low glycemic index or a low glycemic load allow you to burn an average of one kilogram more than the others, positively influence body weight, the quantity of fat and cholesterol.
Another study has shown that diets with a high protein content and a low glycemic product index contribute to the maintenance of weight.
Possible damage
The article in the Research Center states that a diet with a strong reduction in the number of carbohydrates can have the following side effects:
- Heachache.
- Dizziness.
- Weakness.
- Constipation.
The Atkins diet is not recommended for people with kidney diseases, women during pregnancy and breastfeeding, as well as people with high physical activity.
It is believed that you should not sit constantly with low carbohydrate diets, as this can cause health problems.But scientists have yet to prove it.So for now it is better to consult 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 the diet
Paleodity is based on the products that our distant ancestors ate before the emergence of agriculture.
Diet supporters argue that, despite the thousands of years that have passed since that moment, the human body is even better to face the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruit, nuts (except peanuts) and seeds.Ideally, the meat should come from animals grown in natural conditions, without the use of special feed.The game is also suitable.
The diet completely excludes sugar, amidaceous vegetables, dairy products and grains products, oils (with the exception of cold presses of the olives, walnut oils and avocado), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What science says
In 2007, scientists compared the effect of pale- and Mediterranean diets without calories.
After 12 weeks, people in the paleodity lost on average 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm in life (in another group - 2.9 cm).On average, the people of the Paleo group consumed 451 kcal per day less than the control group and without any restriction.In addition, their blood sugar levels normalized.
The advantages for the figure were confirmed in the 2009 study. For three months, a group joined Paleodieta, the other - an ordinary diet for diabetics.As a result, the first dropped 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 have joined the paleodite, others - a high carbon diet with a low quantity of fat.The Paleodity group has lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible damage
Nutritionists call many possible Paleodeta dangers, including:
- Disadvantage of football due to the lack of dairy products -caseari.
- Deterioration of the conditions of the kidneys due to the consumption of a large amount of saturated proteins and fats.
- Increase the risk of cardiovascular disease due to the consumption of a large amount of meat.
However, despite the possible negative effects of the diet, there are no studies that show clear damage to health.
3. Vegan diet
The term "vegan" appeared in 1944 thanks to the group of vegetarians that formed the Society of Vegans.They decided to stop exploiting animals in any shape and abandoning not only meat, but also of eggs and dairy products -caseari.
What is the essence of the diet
The 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.
Vegetable products are consumed without any restriction.The vegans eat legumes, tofu, nuts, seeds, vegetables and fruit, drink coconut and almond milk.
What science says
A randomized study from 2013 showed that a low fat 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 has decreased.
Scientists received similar results in 2005. After 14 weeks, people who refused animal products launched 5.8 kg and people who replaced saturated fats with carbohydrates (NCP diet) - 3.8 kg.The vegans have also lost more centimeters alive.
A two -year -old study ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 women with excess weight joined a vegan diet or a NCP diet.As a result, a year later, the vegans launched 4.9 kg and the participants in the NCP diet were 1.8 kg.According to the two -year results, the weight loss in the vegan group was 3.1 kg and in the NCP group - 0.8 kg.
But in 2015, scientists compared the efficacy of vegan, vegetarian, saradaric diets (fish and seafood), semi -citarians (red meat only) and non -heir diets to reduce weight.Consequently, in six months, the vegans have lost on average 7.5% of the body weight, more than all the others.
Possible damage
The main danger of a vegan diet is the lack of vitamin B12, necessary for human health and obtained from animal products.
The shortage of B12 can turn into anemia, chronic fatigue, depression.In addition, the 2015 study has shown that the lack of this vitamin increases the risk of cardiovascular diseases among vegetarians.Therefore, subject to a vegan diet, it is recommended to accept additives with B12.
As for the protein, it can be obtained from the products.
4. Mediterranean diet with caloric restrictions
Unlike high -speed diets such as the pompardova, the Mediterranean cannot boast of quick results.However, it is much more effective in the long term and helps to maintain not only weight, but also health.In addition, 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 are fruit and vegetables, whole grain products, legumes, walnuts, cheese and yogurt.These products can be eaten every day.
- The butter is replaced with olive and rapeseed.
- Red meat, eggs and desserts should be eaten as little as possible or can be completely excluded from the diet.
- Fish and birds must eat at least twice a week.
- You have to drink six glasses of water a day.Sometimes you can drink red wine.
- You have to add a small exercise.
What science says
Most studies on the Mediterranean diet refers to its benefits for heart health.For example, Dr. Ramon Estruch has attracted 7,447 people in its five-year study and has shown that the risk of stroke and heart disease in people on the Mediterranean diet is reduced by 28-30% compared to a low fat diet.
And although the Mediterranean diet is more often used to prevent cardiovascular diseases, it is also effective for losing weight, especially in the long term.This is confirmed by numerous studies.
The controlled randomized test -analysis has shown that the Mediterranean diet can become a useful tool for weight loss, especially if the calorie content of the diet is cut.
5. The diet of an ornha
This is a low fat diet, invented by Dean Ornish (Dean Ornish), a medical professor of the University of California.It aims to improve heart health, get rid of excess weight, 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 caloric rule.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocado, seeds, nuts, lactiero -casear products oily, sweet, alcohol.
In the diet it can contain lactiero -low -fat -in -content products, egg proteins, low -fat crazyrs.Without restrictions, you can consume legumes, fruit, cereals, vegetables.
In addition to the diet, Ornish recommends performing physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), cope with stress with yoga and meditation and spending 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 join his diets were lost by 10 kg during the year and after five years they supported the weight, 5 kg other than the original.
In the above study of Stanford University, the people who were sitting on the Ornisha diet lost an average of 2.2 kg during the year.However, Dr. Michael L. Dansinger) received other results in 2005. During the year, the Ornish subjects lost 3.3–7.3 kg on the Ornish diet and those who were sitting with the Atkins diet 2.1–4.8 kg.
Possible damage
As in the case of a vegan diet, people with an ornisha diet can suffer from a lack of protein and vitamin B12.Therefore, it is worth taking this vitamin also and more often include legumes rich in vegetable proteins in the diet.
What does it mean
As you can see, all diets are very different.The Atkins diet limits carbohydrates, Ornisha - Grassi.Paleodity focuses on meat and vegan meat completely eliminates.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's simply wonderful!
Choose a diet that will not give you renounce your favorite products.You can't live without meat, choose a Paleo or Atkins diet.Lee Paste, becomes vegan or adheres to the Mediterranean power regime.If you can easily do without fatty foods, the ornish diet will help you lose weight.