We have studied several dozen serious scientific research and diet has been collected 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. Nutrition Atkins
This popular carb diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several phases and aims to change food habits to healthier.
What is the essence of diet
The Atkins diet does not include the calculation of calories or segment control.The only thing to measure is the grams of pure carbohydrates minus the fibers.
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.Right now, reduce the amount of carbohydrates to 20 g per day and take 12-15 g of vegetables.You consume a lot of proteins from poultry, meat, fish and seafood, eggs, cheese, while completely excluding fruits, sweet pastries, pasta, cereals, nuts.It is necessary to deny alcohol and drink eight glasses of water a day.
- Keep consuming 12-15 g of vegetable carbohydrates and avoid sugar, but gradually return some products rich in useful substances: nuts, seeds, berries.Lose weight and proceed to the next phase only when it remains about 4.5 pounds before your target.
- Gradually enter prohibited food in the menu: Fruits, Amyloudi Vegetables, whole grains.You can add 10 g of carbohydrates.But if you start gaining weight again, you must return to the rule at 20 g.At this stage, you stay until you get to your perfect weight.
- Products are allowed, but you continue to adhere to the principles of nutrition.If you start gaining weight, return to the previous phase.
What does science say
In 2007, the University of Stanford studied the effectiveness of the four popular diets: Atkins, Ornisha, "Zones" and Learn (Diet -Fat).After 12 months, the Atkins sitting in the diet lost 4.7kg, 2.6 kg on the learning diet, 2.2kg for the diet of the henons and the "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low -hearted diets.For example, a recent scientific review of six studies has shown that low glycemic index diets or low glycemic load allow you to burn an average kilogram more than others, positively affect body weight, fat and cholesterol.
Another study showed that high protein diets and a low glycemic product indicator help to maintain weight.
Possible harm
The research center article says that a diet with a sharp decrease in the number of carbohydrates may have the following side effects:
- Headaches.
- Dizziness.
- Weakness.
- Constipation.
The Atkins diet is not recommended for people with kidney disease, women during pregnancy and lactation, as well as for people with high physical activity.
It is believed that they should not sit on low -peripheral diets, as this can cause health problems.But scientists have not yet proved this.So for now it's best to consult a therapist.
2. Old
In 2013, Paleodity became one of the most popular in the world, although there is still no consent between nutritionists, whether this diet is useful or not.
What is the essence of diet
Paleodity is based on the products that our distant ancestors ate before the appearance of agriculture.
Nutrition supporters argue that, despite the thousands of years that have passed since then, the human body has still better treating hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, meat should come from animals cultivated in natural conditions, without the use of special feed.The game is also suitable.
The diet completely excludes sugar, starchy vegetables, dairy products and cereals, oils (except for cold pressures, walnuts and avocados), legumes, tea, coffee, carbonated and alcohol.
What does science say
In 2007, scientists compared the effect of old-and-medium-sized Mediterranean diet.
After 12 weeks, people in palace lost an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm in the middle (in another group - 2.9 cm).On average, people from the Paleo team consumed 451 kcal per day less than in the control group and without restrictions.In addition, their blood sugar levels have normalized.
The benefits for the number were confirmed in the 2009 study. For three months, a group adheres to Paleodieta, the other - an ordinary diet for diabetics.As a result, the former fell 3 pounds more than the second.
A long -term 2014 study is also interesting.The individuals were divided into two groups: for two years adhered to old -fashioned, others - a high carbon diet with a low amount of fat.The age group lost more fat, especially in the abdomen, after 6, 12 and 18 months.
Possible harm
Nutritionists call many potential risks of the old -fashioned, including:
- Downside of calcium due to lack of dairy products.
- Determination 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 potential negative effects of the diet, there are no studies that prove clear health damage.
3. Nutrition Vegan
The term "Vegan" appeared in 1944 thanks to the team of vegetarians who formed the Vegans society.They decided to stop the exploitation of animals in any form and abandon not only meat but also from 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, as well as dishes that may include animal ingredients: gelatin, casein, 2-hydroxypropolic acid.
Herbal products are consumed without restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, coconut drinks and almond milk.
What does science say
A 2013 randomized study showed that a low veg diet can significantly reduce weight.
After 18 weeks of research, the vegans were exempt an average of 4.3 kg and people from the control group of 0.1 kg.The first in the first, the level of cholesterol and blood sugar declined.
Scientists received similar results in 2005. After 14 weeks, people who denied animal products threw 5.8 kg and people who replaced saturated carbohydrates (NCP diet) - 3.8 kg.Vegans also lost more centimeters in the middle.
A two -year -old study in 2007 also confirmed the effectiveness of a Vegan diet to reduce weight.64 women with overweight adheres to either a vegan diet or a NCP diet.As a result, a year later, the vegans threw 4.9 kg and NCP diet participants were 1.8 kg.According to the results of the two years, weight loss in the Vegan team was 3.1 kg, and in the NCP group - 0.8 kg.
But in 2015, scientists compared the effectiveness of Vegan, vegetarian, sandy (fish and seafood), semi -prodigial (only red meat is impossible) and non -diets who do not have diet to reduce weight.As a result, in six months, the vegans lost 7.5% of body weight - more than everyone else.
Possible harm
The main risk of a vegan diet is the lack of vitamin B12, which is essential for human health and is obtained from animal products.
B12 deficiency can be converted into anemia, chronic fatigue, depression.In addition, the 2015 study showed that the deficiency of this vitamin increases the risk of cardiovascular disease between vegetarians.As a result, they are subject to a Vegan diet, it is recommended to receive 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 fast results.However, it is much more effective in the long run and helps maintain not only weight but also in health.In addition, observation of 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 base of the diet is fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- Butter is replaced with olive and rack.
- Red meat, eggs and sweets should be eaten as little as possible or completely excluded from the diet.
- Fish and birds should 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 little exercise.
What does science say
Most Mediterranean diet studies relate to its benefits to heart health.For example, Dr.Ramon Estruch attracted 7,447 people to his five-year study and proved that the risk of stroke and heart disease in Mediterranean diet is reduced by 28-30% compared to a low-fat diet.
And although the Mediterranean diet is most commonly used to prevent cardiovascular disease, it is also effective for weight loss, especially in the long run.This is confirmed by numerous studies.
The post -analysis of randomized controlled tests has shown that Mediterranean diet can become a useful tool for weight loss, especially if you cut the diet calorie content.
5. The diet of an Ornisha
It is a low -fat diet invented by Dean Ornish (Dean Ornish), a professor of medicine from the University of California.The aim is to improve heart health, get rid of overweight, lowering cholesterol and blood pressure.
What is the essence of diet
The main rule of the Ornish diet - fat should not exceed 10% of the total calorie rule.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, fatty dairy products, sweet, alcohol.
The diet may contain low dairy products, egg proteins, low performance crackers.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to diet, Ornish advises to perform physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), treat yoga stress and meditation and spend time with your loved ones.
What does science say
Ornish's study, published in the International Medical Scientific Journal in 1998, showed that people who adhere to his diets were lost by 10 pounds during the year and after five years supported weight, 5kg different from the original.
In the above study by Stanford University, people sitting on the Ornisha diet have lost an average of 2.2kg during the year.However, Dr. Michael L. Dansinger) received other results in 2005. During the year, ornithic people lost 3.3-7.3 kg for diet and those sitting at the Atkins Diet 2.1-4.8 kg.
Possible harm
As in the case of a vegan diet, people on an Ornisha diet can suffer from protein and vitamin B12 deficiency.Therefore, it is worth taking this vitamin in addition and more often include legumes rich in vegetable proteins in the diet.
What does this mean
As you can see, all diets are very different.The Atkins diet limits carbohydrates, ornisha - fats.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 great!
Choose a diet that will not make you give up your favorite products.You can't live without meat, choose a Paleo or Atkins diet.Lee Paste, become vegan or cling to the Mediterranean regime.If you can easily do without oily foods, the Ornish diet will help you lose weight.