We studied the many serious scientific research and collected diets that will help you lose weight.You only need to choose the diet that you will not affect you to suffer, and make it part of your life.
Atkins diet
This low -carb diet in 1960 has developed a few steps and is aimed at changing food habits to healthier ones.
What is the essence of the diet
Atkins diet does not include calorie calculation or part control.The one thing to count is pure carbohydrates minus fiber.
The diet is divided into four stages:
- The first step is the most intense, it lasts at least two weeks and allows you to lose 3-4 kg.At this time, you reduce the amount of carbohydrates to 20 g per day, and you get 12-15 g of vegetables.You eat a lot of protein from poultry, meat, fish and seafood, eggs, cheese, and fruit, sweet pastries, pasta, grains, nuts to completely exclude.Alcohol needs to be refused and eight glasses of water to drink a day.
- You continue to eat 12-15 g of carbohydrates from vegetables and avoid sugar, but gradually add some products back into useful substances: nuts, seeds, berries.You lose weight and move on to the next step only when about 4.5 kg before your target stays.
- Gradually you introduce food that was previously prohibited on the menu: fruits, starch vegetables, whole grain products.You can add 10 g of carbohydrates.But if you start to gain weight again, you must return to the norm in 20 g.In this step, you stay until you reach your perfect weight.
- Any products are allowed, but you continue to adhere to the principles of the diet.If you start to gain weight, return to the previous stage.
What does science say
In 2007, Stanford University studied the effectiveness of four common diet: Atkins, Orisha, “Zones” and Learning (Low -Fat diet).After 12 months, Atkins lost sitting on the diet 4.7 kg, 2.6 kg on the learning diet, 2.2 kg on the ornish diet, and a “belt” diet - 1.6 kg.
In general, many studies confirm the benefits and efficiency of low -carb diets.For example, a recent scientific review of six studies showed that diets with low glycemic index or low glycemic load allows you to burn average more than the others, a positive impact on body weight, the amount of fat and cholesterol.
Another study showed that diets with a high protein content and low glycemic product index to maintain weight.
Possible harm
The Research Center says that a diet with a sharp reduction in the number of carbohydrates can have the following sub -effects: \ t
- Headache.
- Dizziness.
- Weakness.
- Constipation.
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 always sit on low -carb diets, as this can create health problems.But scientists have not created this yet.So now it is better to consult a therapist.
2. Paleodite
In 2013, paleodity was one of the most popular in the world, although there is still no consensus among nutrients whether this diet is useful or not.
What is the essence of the diet
Paleodity is based on the products that our ancestors ate distant before the emergence of agriculture.
Supporters of the diet argue, despite thousands of years passed from that time, that the human body is still dealing with food hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (other than peanuts) and seeds.Ideally, the meat from animals grown in natural conditions, without the use of special feed.The game is also well suited.
The diet does not fully include sugar, starch vegetables, dairy products and grains, oils (except for cold olive presses, walnut oils and avocados), legumes, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What does science say
In 2007, scientists compared the effect of paleo- and Mediterranean diets without calories.
After 12 weeks, people in the average paleodity of 5 kg (in the Mediterranean - 3.8 kg) lost 5.6 cm in the waist (in another group - 2.9 cm).On average, people from the Paleo group spent 451 kcal per day less than in the control group, and no restrictions.In addition, its blood sugar levels normalized.
The benefits were confirmed to the figure in a 2009 study. For three months, one group with Paleodieta, the other - adhered to a normal diet for diabetics.As a result, the first one fell 3 kg more than the latter.
A long -term study of 2014 is also interesting.The materials were divided into two groups: for two years some adhered to paleodietes, others - a high carbon diet with a low amount of fats.The group lost the more fat paleodity, especially the abdominal, after 6, 12 and 18 months.
Possible harm
Nutritions call many potential paleodieta dangers, including:
- Calcium disadvantage due to lack of dairy products.
- Deterioration of kidney condition due to consumption of much protein and saturated fats.
- Increase the risk of cardiovascular diseases due to the consumption of many meat.
However, despite the negative effects of the diet, there is no study that creates a clear harm to health.
3. Vegan diet
The term "Vegan" appeared in 1944 thanks to the group of vegetarians established by the Vegans Association.They decided to stop the exploitation of animals in any form and not only abandon meat, but also from eggs and dairy products.
What is the essence of the diet
The vegan diet does not include meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that can include animal components: gelatin, casein, 2-hydroxopopal acid.
Plant products are consumed without any restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What does science say
A randomized study in 2013 showed that a low -prepared 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 one, the level of cholesterol and blood sugar decreased.
Scientists got similar results in 2005. After 14 weeks, people who refused animal products spent 5.8 kg, and people who replaced fats soaked with carbohydrates (NCP diet) - 3.8 kg.The vegans also lost more centimeters in the waist.
A two -year study in 2007 also confirmed that it is a vegan diet efficiency to reduce weight.64 Women who had too much weight adhere to a vegan diet or a diet of ncp.As a result, a year later, the vegans spent 4.9 kg, and the NCP diet participants were 1.8 kg.According to 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 vegan efficiency, vegetarian, sandyarian (fish and seafood), semivgetarian (only red meat is impossible) and non -rereal diets to reduce weight.As a result, in six months, the vegans lost an average of 7.5% of body weight - more than everyone else.
Possible harm
The greatest risk of vegan diet is the lack of vitamin B12, which is essential for human health and obtained from animal products.
B12 deficiency can enter anemia, chronic fatigue, depression.In addition, a 2015 study showed that the deficiency of this vitamin increases the risk of cardiovascular diseases among vegetarians.Therefore, subject to a vegan diet, they are advised to accept additives with B12.
For protein, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
Unlike high -level diets such as grapefrutova, the Mediterranean can not have quick results.However, it is much more effective in the long run and helps to keep weight, but also to health.In addition, it is easier and more enjoyable to look at this diet, which also affects its efficiency.
What is the essence of the diet
Here are the basic principles of the Mediterranean diet:
- The basis of diet is fruit and vegetables, whole grain products, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- The butter and rape are replaced.
- Red meat, eggs and sweets should be eaten as little as possible, or can be completely excluded from the diet.
- The fish and bird must eat at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You need to add a little exercise.
What does science say
Most of the Mediterranean diet studies relate to the benefits of heart health.For example, Dr.Ramon Estruch 7,447 people to their five-year study and proved that the risk of stroke and heart disease in people on a Mediterranean diet is 28-30% compared to a low fat diet.
And while the Mediterranean diet is used more often to prevent cardiovascular diseases, it is also effective to lose weight, especially in the long run.This is confirmed with many studies.
Meta -analysis of randomized control trials showed that Mediterranean diet can be a useful tool for losing weight, especially if you cut the calorie content of the diet.
5 Ornisha diet
This is a low -fat diet, created by Dean Ornish (Dean Ornish), a medical professor from the University of California.It is aimed at improving heart health, getting rid of overweight, reducing cholesterol and blood pressure.
What is the essence of the diet
There should be more than 10% of the total calorie norm in the main ornish diet - fat.At the same time, you are advised to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, sweet, alcohol.
Low dairy products, egg proteins, low -crackers can be in the diet.Without restrictions, you can eat legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish recommends physical exercises (30 minutes at least about five days a week or 60 minutes three days a week), deal with stress with yoga and to reflect and spend time with loved ones.
What does science say
The study of the Ornish, published in the International Medical Scientific Journal in 1998, showed that the people who adhere to their diets were lost about 10 kg during the year, and after five years they supported weight, 5 kg different from the original version.
In the aforementioned study of Stanford University, people who were sitting on an Ornisha diet 2.2 kg lost on average during the year.However, Dr.Michael L. Daninger) Other fruits in 2005. During the year, the ornish materials lost the ornish diet, and those sitting on an atkins diet 2.1–4.8 kg.
Possible harm
As in the case of a vegan diet, people on orisha diet can suffer from lack of protein and vitamin B12.Therefore, it is also worth taking this vitamin and often contains legumes rich in vegetable protein in the diet.
What does it mean
As you can see, each diet is different.Atkins diet adds to carbohydrates, orisha - fats.Paleodity focuses on meat, and vegan meat completely eliminates it.Moreover, scientific research confirms the benefits and efficiency of all these foods.And it's just amazing!
Choose a diet that will not give you up your favorite products.You can not survive without meat, paleo diet or atkins to choose.Lee who sticks, become a vegan or adhere to the Mediterranean power regime.If you can easily do without fatty foods, the ornish diet will help you lose weight.