We have studied several dozens of serious research and have collected diets that will definitely help you lose weight.You just have to choose a diet that won't force you to suffer, and make it a part of your life.
1. Diet of Atkins
This popular low carbon diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several phases and is aimed at changing the eating habits of healthier.
What is the essence of the diet
The Atkins diet does not include calorie calculation or portion control.The only thing to count is the grams of clean carbohydrate minus fibers.
The diet is divided into four phases:
- The first phase is the strictest, lasts for 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 get 12-15 g of them from vegetables.You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, until you completely exclude fruits, sweet sweets, pasta, grains, nuts.You need to refuse alcohol and drink eight glasses of water a day.
- You continue to consume 12-15 g of vegetable carbohydrates and avoid sugar, but gradually return some products rich in nutrients: nuts, seeds, berries.You lose weight and move to the next phase only when about 4.5 kg is left before your goal.
- You gradually introduce a forbidden food on the menu: fruits, starchy vegetables, whole grains.You can add 10 g of carbohydrates.But if you start gaining weight again, you should return to the norm in 20 g.You remain in this phase until you reach your perfect weight.
- All products are allowed, but you continue to adhere to the principles of diet.If you start weight gain, return to the previous phase.
What does science say
In 2007, the University of Stanford studied the effectiveness of four popular diets: Atkins, Ornisha, Zones and Learn (a low fat diet).After 12 months of Atkins, sitting on the diet lost 4.7 kg, 2.6 kg on the learning diet, 2.2 kg on the ornament diet and the zone diet - 1.6 kg.
In general, many studies confirm the benefits and efficiency of low -car diets.For example, a recent scientific review of six studies has shown that diets with a low glycemic index or low glycemic load allow you to burn an average kilogram more than the rest, to have a positive effect on body weight, fat and cholesterol.
Another study found that high protein diets and a low glycemic index of the product contribute to maintaining weight.
Prejudice
The research center article states that 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 lactation, as well as for people with high physical activity.
It is believed that you should not constantly sit on low carbon 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, Paleodica 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
Paleodicity is based on the products that our distant ancestors ate before the advent of agriculture.
Proponents of the diet claim that despite the thousands of years that have gone from then, the human body still handles the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, the meat should be from animals raised under natural conditions without the use of special food.The game is also very appropriate.
The diet completely excludes sugar, starchy vegetables, dairy and cereals, oils (except for
What does science say
In 2007, scientists compared the effect of paleo and Mediterranean diets without calories.
After 12 weeks, people in the paleodia lost an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm in the waist (in another group - 2.9 cm).On average, people in the Paleo group consume 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 2009 study. For three months, one group adheres to Paleodieta, the other - a simple diet for diabetics.As a result, the first dropped 3 kg more than the second.
A long -term 2014 study is also interesting.The subjects were divided into two groups: for two years, some adhered to paleodi, others a high -fat carbon diet.The paleodic group lost more fat, especially the abdomen, after 6, 12 and 18 months.
Prejudice
Nutritionists call many possible dangers of Paleodieta, including:
- Disadvantage of calcium due to the lack of dairy products.
- Worsening of the kidney condition due to the consumption of a large amount of protein and saturated fat.
- Increasing the risk of cardiovascular disease due to the consumption of large amounts of meat.
Despite the possible negative effects of the diet, there are no studies that prove clear health harm.
3. A vegan diet
The term "vegan" appeared in 1944 thanks to the group of vegetarians who formed the society of vegans.They decided to stop exploiting animals in any form and abandon not only meat but also 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 may include animal components: gelatin, casein, 2-hydroxypropal acid.
Vegetable 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 2013 randomized study showed that a low -fat vegan diet can significantly lose weight.
After 18 weeks of research, vegans got rid of an average of 4.3 kg and people from the 0.1 kg control group.The first in the first, cholesterol and blood sugar levels decreases.
Scientists received similar results in 2005. After 14 weeks, people who refused animal products threw 5.8 kg, and people who replace saturated carbohydrate fat (NCP diet) - 3.8 kg.Vegans also lost more inches in the waist.
A two -year study, which ended in 2007, also confirmed the effectiveness of the vegan weight loss diet.64 women with excess weight, adhered to either a vegan diet or an NCP diet.As a result, a year later, the vegans threw 4.9 kg and the participants in 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, sanditarian (fish and seafood), semi -flooring (only red meat is impossible) and not -heir diets to lose weight.As a result, in six months, vegans lost an average of 7.5% of body weight - more than all others.
Prejudice
The main danger of a vegan diet is the lack of vitamin B12 necessary 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 deficiency of this vitamin increases the risk of cardiovascular disease among vegetarians.Therefore, subject to a vegan diet, they are advised to take B12 supplements.
As for the protein, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
Unlike high -speed diets such as grapefruitov, the Mediterranean cannot boast of quick results.However, it is much more effective in the long run and helps to maintain not only weight but also for health.In addition, the observation of this diet is easier and more enjoyable, 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 is fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt.These products can be eaten daily.
- The oil is replaced with olive and rapeseed.
- Red meat, eggs and sweets should be eaten as much as possible or can be completely excluded from the diet.
- Fish and birds 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 exercises.
What does science say
Most studies on the Mediterranean diet relate to its health benefits.For example, Ramon Estruk attracted 7,447 people in his five years of study and has shown that the risk of stroke and heart disease in people in the Mediterranean diet is reduced by 28-30% compared to a low fat diet.
And although the Mediterranean diet is more commonly used to prevent cardiovascular disease, it is also effective for weight loss, especially in the long run.This is confirmed by numerous studies.
Meta -analysis of randomized controlled tests has shown that the Mediterranean diet can become a useful weight loss tool, especially if you reduce the calorie content of the diet.
5. The diet of Ornisha
This is a low -fat diet invented by Dean Ornish (Dean Ornish), a professor of medicine at the University of California.It is aimed at improving heart health, getting rid of excess weight, reducing cholesterol and blood pressure.
What is the essence of the diet
The basic rule of ornish diet - fats should be no more than 10% of the total normal rate.At the same time, it is recommended to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, alcohol.
The diet may contain low -fat dairy products, egg proteins, low -fat crackers.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to the diet, Ornish advises to exercise (at least 30 minutes of about five days a week or 60 minutes three days a week), deal with stress with yoga and meditation and spend time with loved ones.
What does science say
The Ornish study, published in the International Medical Scientific Journal in 1998, shows that people who adhere to its diets are lost by 10 kg during the year and after five years they maintain weight, 5 kg other than the original.
In the above study of the University of Stanford, people who were sitting on the Orna diet lost an average of 2.2 kg a year.However, Michael L. L. Dancer) received other results in 2005. During the year, the ornish subjects lost 3.3-7.3 kg on the Ornish diet, and those who sat at Atkins Diet 2.1-4.8 kg.
Prejudice
As in the case of a vegan diet, people from the Ornisha diet can suffer from a lack of protein and vitamin B12.Therefore, it is worth taking this vitamin in addition and more often include legumes rich in vegetable protein in the diet.
What does that mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, ornisha - fat.Paleodics focus on meat, and vegan meat completely eliminates.In addition, research confirms the benefits and efficiency of all these diets.And it's just wonderful!
Choose a diet that won't make you give up your favorite products.You cannot live without meat, choose a diet of paleo or atkins.Lee Paste, become vegan or stick to the Mediterranean regime of power.If you can easily handle fatty foods, the Ornish diet will help you lose weight.