We have collected several dozens of serious scientific research and diets that will definitely help you lose weight.You just have to choose the diet that does not force you to suffer and make it part of your life.
1. Atkins diet
This popular diet with low carbohydrates was developed in 1960 by the cardiologist Robert Atkins.The diet includes several phases and aims to change the food habits to healthier.
What is the essence of nutrition?
The Atkins diet does not include the calculation of calories or portion control.The only thing you have to count are the grams of pure carbohydrates without fiber.
The diet is divided into four phases:
- The first phase is the strictest, takes at least two weeks and enables you to lose 3-4 kg.At this point, reduce the number of carbohydrates to 20 g a day and receive 12-15 g from vegetables.They consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese while fully excluding fruit, sweet pastries, pasta, grain, nuts.It is necessary to refuse alcohol and drink eight glasses of water a day.
- They continue to consume 12-15 g carbohydrates from vegetables and avoid sugar, but gradually give back some products that are rich in useful substances: nuts, seeds, berries.You lose weight and only pass into the next phase if about 4.5 kg remain before your destination.
- They gradually introduce banned food into the menu: fruit, starch vegetables, whole grain products.You can add 10 g of carbohydrates.However, if you start growing weight again, you have to return to the norm in 20 g.In this phase you stay until you reach your perfect weight.
- All products are allowed, but they continue to keep the principles of nutrition.If you start to gain weight, return to the previous phase.
What science says
In 2007, the University of Stanford examined 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 for the Learn diet, 2.2 kg for the decorating diet and the "Zone" diet - 1.6 kg.
In general, many studies confirm the advantages and effectiveness of diets with low carbohydrate.For example, a current scientific review of six studies showed that diets with a low glycemic index or a low glycemic strain can burn an average of one kilogram more than the others that positively influence the body weight, the amount of fat and cholesterol.
Another study showed that diets with a high protein content and a low glycemic product index contribute to maintaining weight.
Possible damage
The article of the research center says that a diet with a strong reduction in the number of carbohydrates can have the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
The Atkins diet is not recommended for people with kidney diseases, women during pregnancy and breastfeeding as well as for people with high physical activity.
It is believed that you should not constantly enter with low carbohydrate diets because this can cause health problems.But scientists still have to prove this.At the moment it is better to consult a therapist.
2. Paleodite
In 2013, the paleOMATIONITY 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 nutrition?
PaleOMATIONATION is based on the products that have eaten our distant ancestors before the occurrence of agriculture.
Fears of the nutrition argue that the human body, despite the thousands of years that have passed since then, is still best done with eating hunters and collectors.
On the menu there are meat, fish, eggs, vegetables and fruit, nuts (except peanuts) and seeds.Ideally, the meat from animals that have grown under natural conditions should come without special feed.The game is also well suited.
The diet excludes sugar, starchy vegetables, milk and grain products, oils (with the exception of olive cold presses, walnut oils and avocados), legumes, tea, coffee, carbonated and alcoholic drinks, fruit juices.
What science says
In 2007, scientists compared the effect of paleo and Mediterranean diets without calories.
After 12 weeks, people in the paleOMity lost an average of 5 kg (in the Mediterranean - 3.8 kg) and 5.6 cm in the waist (in another group - 2.9 cm).On average, people from the Paleo group used 451 kcal less per day than in the control group and without restrictions.In addition, her blood sugar level normalized.
The advantages for the number were confirmed in the 2009 study.A group held for three months of Paleodieta, the other - an ordinary diet for diabetics.As a result, the former fell more than the second by 3 kg.
A long -term study from 2014 is also interesting.The subjects were divided into two groups: for two years there were some paleodietes, others - a high carbon diet with a small amount of fats.The group on the paleOMity lost more fat after 6, 12 and 18 months, especially abdominal.
Possible damage
Nutritionists call many possible dangers of Paleodieta, including:
- Calcium disadvantage due to the lack of dairy products.
- Determination of the condition of the kidneys due to the consumption of a large amount of protein and saturated fats.
- Increasing the risk of cardiovascular diseases due to the consumption of a large amount of meat.
Despite the possible negative effects of nutrition, there are no studies that prove to be clear damage to health.
3. Vegan diet
The term "vegan" appeared in 1944 thanks to the group of vegetarians who formed the Society of Vegans.They decided not to take advantage of the animals in any form and not only give up meat, but also from eggs and dairy products.
What is the essence of nutrition?
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 hydroxypropalic acid.
Plant products are consumed without restrictions.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 vegan diet with low fat weight can significantly reduce weight.
After 18 weeks of research, the vegans have started 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 decreased.
Scientists received similar results in 2005.After 14 weeks, people who refuse animal products, 5.8 kg and people who replace saturated fats with carbohydrates (NCP diet) - have 3.8 kg.The vegans also lost more centimeters in the waist.
A two -year study that ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 women with excess weight, which was either held on a vegan diet or an NCP diet.As a result, the vegan threw 4.9 kg a year later and the participants in the NCP diet 1.8 kg.After 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 the scientists compared the effectiveness of vegans, vegetarian, sandytar (fish and seafood), semi -female (only red meat is impossible) and not -Heir diets to reduce weight.As a result, the vegans lost an average of 7.5% of body weight in six months - more than everyone else.
Possible damage
The main danger of a vegan diet is the lack of vitamin B12, which is required for human health and obtained by 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 cardiovascular diseases in vegetarians.Subject to a vegan diet, you are therefore recommended to accept additives with B12.
As far as the protein is concerned, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
In contrast to diets at high speed such as Grapefrutova, the Mediterranean cannot boast of rapid results.However, it is much more effective in the long run and helps not only to maintain weight but also health.In addition, observing this diet is easier and more pleasant, which also affects its effectiveness.
What is the essence of nutrition?
Here are the basic principles of the Mediterranean diet:
- The basis for nutrition is fruit and vegetables, whole grains, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter is replaced by 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 have to 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 practice.
What science says
Most studies on the Mediterranean diet relate to their benefits for the health of the heart.For example, Dr.Ramon Estruch 7,447 people in his five-year study and proved that the risk of stroke and heart diseases in people on the Mediterranean diet is reduced by 28-30% compared to a low-fat diet.
And although the Mediterranean diet is used more often to prevent cardiovascular diseases, it is also effective for losing weight, especially in the long run.This is confirmed by numerous studies.
The meta -analysis of randomized controlled tests showed that the Mediterranean diet can become a useful instrument for weight loss, especially if they shorten the calorie content of the diet.
5. The diet of an Ornisha
This is a low -fat diet that Dean Ornish (Dean Ornish), a professor of medicine at the University of California.It aims to improve the health of the heart, remove excess weight, reduce cholesterol and blood pressure.
What is the essence of nutrition?
The main rule of decorated diet - fat should not be more than 10% of the total calorie standard.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, sweet, alcohol.
In nutrition, low dairy products, egg proteins, low -fat crackers can contain.Without restrictions, you can consume legumes, fruit, grain and vegetables.
In addition to nutrition, Ornish advises to carry out physical exercises (at least 30 minutes for about five days a week or 60 minutes three days a week), with stress with yoga and meditation and to spend time with relatives.
What science says
The study on The Ornish, which was published in 1998 in the International Medical Scientific Journal in 1998, showed that the people who comply with his diet have been lost by 10 kg over the course of the year and, after five years, supported the weight, 5 kg, unlike the original.
In the Stanford University study mentioned above, people who were sitting at the Ornisha diet have lost an average of 2.2 kg over the course of the year.Dr.Michael L. Dansinger) received other results in 2005.Over the course of the year, the decorating subjects lost 3.3 to 7.3 kg for the decorated nutrition and those who sat on ATKins diet 2.1–4.8 kg.
Possible damage
As with a vegan diet, people can suffer from a lack of protein and vitamin B12 on an ornisha diet.Therefore, it is worth taking this vitamin additionally and more frequent to include legumes that are rich in vegetable protein in the nutrition.
What does it mean
As you can see, all diets are very different.Atkin's diet limits carbohydrates, ornisha fat.Pale modity focuses on meat and vegan meat completely eliminates.In addition, scientific research confirms the advantages and effectiveness of all these diets.And it's just wonderful!
Choose a diet that does not make you give up your favorite products.You cannot live without meat, choose a paleo or atkins diet.Lee paste, become vegans or stick to the Mediterranean power regime.If you can easily do without fatty foods, the decorated nutrition helps you to lose weight.