We studied several dozens of serious scientific research and collected diets that will definitely help you lose weight.You just have to choose the diet that doesn't force you to suffer and make it a part of your life.
1. Atkins Diet
This popular low -carb 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 the diet
The ATKINS -Diet does not include the calculation of calories or serving control.The only thing to count is grams of pure carbohydrates minus fiber.
The diet is divided into four stages:
- The first phase is the strictest it lasts at least two weeks and allows you to lose 3-4 kg.At this point, you reduce the amount of carbohydrates to 20 g per day.Day and you get 12-15 g of them from vegetables.You eat a lot of protein from poultry, meat, seafood, eggs, cheese while excluding fruits, sweet cakes, 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 carbohydrates from vegetables and avoid sugar, but gradually return some products rich in useful substances: nuts, seeds, berries.You lose weight and move on to the next phase when approx.4.5 kg remains before your target.
- You gradually introduce previously prohibited food to the menu: Fruits, starchy vegetables, whole grain products.You can add 10 g of carbohydrates.However, if you start to gain weight again, return to the norm in 20 g. In this phase you remain until you reach your perfect weight.
- Any products are allowed, but you continue to comply with the principles of the diet.If you start gaining weight, return to the previous phase.
What science says
In 2007, the University of Stanford studied the effectiveness of four popular diets: Atkins, Ornisha, "Zones" and Learn (Low -Fat Diet).After 12 months, Atkins lost 4.7 kg, 2.6 kg on the learning diaper, 2.2 kg on the ornic diet and on the "zone" - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low -carb diets.For example, a recent scientific review of six studies showed that diets with a low glycemic index or low glycemic load allow you to burn an average of one kilogram more than the others, the body weight positively affects the amount of fat and cholesterol.
Another study found that diets with a high protein content and a low glycemic product index help maintain weight.
Possible damage
The article in the Research Center says a diet with a sharp reduction in the number of carbohydrates may have the following side effects:
- Headache.
- 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 assumed that you should constantly sit on low -carb diets as this can cause health problems.But scientists have not yet proven this.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 the products that our distant ancestors ate before agriculture.
Supporters of the diet claim that despite the thousands of years that have passed since that time, the human body is still best to cope with the foods for hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, the meat should be from animals grown under natural conditions, without the use of special feed.The game is also suitable.
Diet completely excludes sugar, starchy vegetables, dairy and cereals, oils (except olive cold presses, walnut oils and avocado), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What science says
In 2007, scientists compared the effect of Paleo and Mediterranean diet without calories.
After 12 weeks, people in the 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 from the Paleo group 451 kcal a day less than in the control group and without any restrictions.In addition, their blood sugar levels are normalized.
The benefits of the figure were confirmed in the study in 2009. For three months, one group of Paleodieta followed, the other - a regular diet for diabetics.As a result, the former 3 kg fell more than the other.
A long -term study of 2014 is also interesting.The topics were divided into two groups: For two years, some adhesive to Palodietes, others -a high -carbon diet with a low amount of fat.The Paleodity group lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible damage
Nutrition experts call many possible dangers of Paleodieta, among others:
- Calcium disadvantage due to the lack of dairy products.
- Deterioration of the condition of the kidney due to the consumption of a large amount of protein and saturated fat.
- Increase the risk of heart -vessel disease due to the consumption of a large amount of meat.
Despite the possible negative effects of the diet, there are no studies that appear clear damage to health.
3rd vegan diet
The term "vegan" appeared in 1944 thanks to the group of vegetarians forming the Society of Vegans.They decided to stop utilizing animals in any form and abandon not only meat but also from eggs and dairy products.
What is the essence of the diet
The vegan diet does not include meat and poultry, seafood, eggs, dairy products and dishes that may include animal components: gelatin, casein, 2-hydroxypropalic acid.
Plant products are consumed without restrictions.Vegetables eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science says
A randomized study of 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 control group from 0.1 kg.The first in the first, the level of cholesterol and blood sugar fell.
Researchers received similar results in 2005. After 14 weeks, people who refused animal products threw 5.8 kg, and people who replaced saturated fat with carbohydrates (NCP diet) - 3.8 kg.The vegans also lost several centimeters at the waist.
A two -year -old study ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 women with excess weight complied with either a vegan diet or an NCP diet.As a result, a year later, the vegans threw 4.9 kg and the participants on the NCP diet 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 vegan, vegetarian, sandytar (seafood), semivgetarian (only red meat is impossible) and not -heir -diets to reduce weight.As a result, the vegans of six months lost an average of 7.5% of body weight - more than everyone else.
Possible damage
The greatest danger of a vegan diet is the lack of vitamin B12 needed for human health and obtained from animal products.
B12 deficiency can turn into anemia, chronic fatigue, depression.In addition, the 2015 study showed that the lack of this vitamin increases the risk of heart -vessel diseases among vegetarians.Therefore, subject to a vegan diet, they are advised to accept additives with B12.
As for the protein, it can be obtained from products.
4. Mediterranean diet with calori restrictions
Unlike high -speed diets like Grapefruitsova, the Mediterranean cannot boast of quick results.However, it is much more effective in the long term and helps maintain not only weight but also health.In addition, it is easier and more comfortable to observe this diet, which also affects its effectiveness.
What is the essence of the diet
Here are the basic principles of the Mediterranean:
- The foundation of the diet is fruits and vegetables, whole grain products, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter is replaced with olives and rapeseed.
- Red meat, eggs and sweets should be eaten as little as possible or can be completely excluded from the diet.
- Fish and bird should eat at least twice a week.
- You should drink six glasses of water a day.Sometimes you can drink red wine.
- You need to add some practice.
What science says
Most studies of the Mediterranean Department relate to its benefits to the health of the heart.E.g.Joined Dr.Ramon Estruch 7,447 people for his five -year study and proved that the risk of stroke and heart disease in people in the Mediterranean is reduced by 28-30% compared to a low -fat diet.
And although the Mediterranean diaper is more often used to prevent heart -vessel diseases, it is also effective to lose weight, especially in the long run.This is confirmed by several studies.
The meta -analysis of randomized controlled tests showed that the Mediterranean diary can become a useful weight loss tool, especially if you cut the calorie content of the diet.
5. Diet to an Ornisha
This is a low -fat diet, invented by Dean Ornish (Dean Ornish), a professor of medicine from the University of California.It aims to improve the health of the heart, get rid of excess weight, reduce cholesterol and blood pressure.
What is the essence of the diet
The main rule of the ornic diet - fat should be no more than 10% of the total calorin worm.At the same time, it is advised to exclude meat and fish, butter and margarine, olives, avocado, seeds, nuts, oily dairy products, sweet, alcohol.
In the diet can contain dairy products with low fat fat, egg proteins, biscuits with fatty fat.Without restrictions, you can consume legumes, fruits, grains, vegetables.
In addition to the diet, Ornish advises to perform physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), clear stress with yoga and meditation and spend time with loved ones.
What science says
The study of Ornish, published in the International Medical Scientific Journal in 1998, found that the people who complied with his diets were lost by 10 kg during the year, and after five years they supported 5 kg different from the original.
In the above study of Stanford University, people sitting on the Ornisha -Diet have lost an average of 2.2 kg during the year.Dr.However, Michael L. Dancing) received other results in 2005. During the year, the ornic subjects lost 3.3-7.3 kg on the ornic diet, and those sitting on Atkins Diet 2.1–4.8 kg.
Possible damage
As in the case of a vegan diet, people on an Ornisha diet may suffer from a lack of protein and vitamin B12.Therefore, it is worth taking this vitamin in addition and more often includes legumes rich in vegetable protein in the diet.
What does it mean
As you can see, all diets are very different.Atkin's diet limits carbohydrates, Ornisha - fat.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 just wonderful!
Choose a diet that doesn't make you give up your favorite products.You cannot live without meat, choose a Paleo or Atkins diet.Lee pasta, become vegan, or adhere to the Mediterranean power regime.If you can easily manage without fatty foods, the ornic diet will help you lose weight.