We have studied a few dozen serious scientific research and collected a diet that will definitely help you lose weight.You just need to choose a diet will not force you to endure, and turn it into part of your life.
1. Atkins diet
This popular low diet was developed in 1960 by cardiovascular Robert Atkins.The diet consists of a number of stages and aims to change food habits into healthier people.
What is the nature of the diet
Atkins diet does not include calculating calories or partial control.The only thing to count is the gram of pure carbohydrate fiber except for fibers.
Diet is divided into four stages:
- The first phase is the most stringent, 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 them from vegetables.You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while completely eliminating fruits, sweet cakes, pasta, seeds, seeds, seeds.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 to the next stage only when about 4.5 kg is still before your goals.
- You gradually introduce the previous banned food to the menu: Fruit, starchy vegetables, whole grain products.You can add 10 g of carbohydrate.But if you start gaining weight again, you need to return to the norm for 20 g.During this period, you still have until you achieve perfect weight.
- Any product is allowed, but you continue to adhere to the principles of the diet.If you start gaining weight, go back to the previous stage.
What science said
In 2007, the University of Stanford studied the effectiveness of four popular diets: Atkins, Ornisha, Islamic and Study area (less diet).After 12 months, Atkins is sitting in a diet that takes 4.7 kg, 2.6 kg in a diet to learn, 2.2 kg in a diet, and in the diet of the Islamic area - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of a low carb diet.For example, a recent scientific evaluation of six studies shows that a diet with low glycemic index or low blood sugar loads allows you to burn an average of kilograms compared to other types, positively affecting body weight, fat and cholesterol.
Another study shows a high protein diet and low blood sugar product index that contributes to maintaining weight.
Harmable
The article of the Research Center says that the diet with a sharp decrease in carbohydrate may have the following side effects:
- Headache.
- Dizzy.
- Weaknesses.
- Constipation.
The Atkins Diet is not recommended for people with kidney disease, women during pregnancy and lactation, as well as those with high physical activity.
It is believed that you should not sit in a constant low diet, as this can cause health problems.But scientists have not yet proven this.So now it is better to consult a therapist.
2. Paleodite
In 2013, Paleodity became one of the most popular in the world, although there was no consensus between nutrition experts whether this diet was useful or not.
What is the nature of the diet
Paleodity is based on the products that our distant ancestors have eaten before agriculture.
Diet supporters argue that, although thousands of years have passed since that time, the human body was still dealing with the best food of the hunter's food and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, meat should be grown from natural conditions, without special food.The game is also very suitable.
The diet completely eliminates sugar, starchy vegetables, dairy and cereal products, oil (except for olive air -juice, walnut and butter oil), beans, tea, coffee, carbonated drinks and wine, fruit juice.
What science said
In 2007, scientists compared the effectiveness of the Paleo and Mediterranean diet without calories.
After 12 weeks, people in the Paleodity region takes 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, those from the Paleo group consumes 451 Kcal per day compared to the control group and does not have any limitations.In addition, their blood sugar is normal.
The benefits for the number have been confirmed in the 2009 study. In three months, one group complies with Paleodieta, the other group - a normal diet for diabetics.As a result, previously decreased more than 3 kg compared to the second.
A long -term study in 2014 is also very interesting.Subjects are divided into two groups: In two years, some are followed with Paleodietes, others - high diet with low fat.The group about pale has lost a lot of fat, especially the abdomen, after 6, 12 and 18 months.
Harmable
Nutrition experts call many possible risks of Paleodieta, in which:
- Calcium disadvantages due to lack of dairy products.
- The decline in the condition of the kidneys due to the consumption of large amounts of protein and saturated fat.
- Increased risk of cardiovascular diseases due to consuming large amounts of meat.
However, despite the possible negative effects of the diet, no research proves a clear harm to health.
3. Vegetarian diet
The term "vegetarian" appeared in 1944 thanks to a group of vegetarians to establish a vegetarian society.They decided to stop exploiting animals in any form and abandon not only meat but also from eggs and dairy products.
What is the nature of the diet
Vegetarian 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-hydroxypropal acid.
Plant products are consumed without any restrictions.Vegetarians eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science said
A random study in 2013 showed that a low vegetarian diet could significantly reduce weight.
After 18 weeks of research, vegetarians have escaped 4.3 kg and those of the control group 0.1 kg.First of the first time, cholesterol levels and blood sugar levels decrease.
Scientists received the same results in 2005. After 14 weeks, those who refused animal products were thrown 5.8 kg and those who replace saturated fat in carbohydrates (NCP diet) - 3.8 kg.Vegetarians also lose more centimeters in the waist.
A two -year study ended in 2007 also confirmed the effectiveness of a vegetarian diet to lose weight.64 women with excessive weight adhering to a vegetarian diet or NCP diet.As a result, a year later, vegetarians threw 4.9 kg and the participants of the NCP diet were 1.8 kg.According to the results of two years, weight loss in the vegan group is 3.1 kg and in the NCP - 0.8 kg group.
But in 2015, scientists compared the effectiveness of fasting vegetarian, vegetarian, sand (fish and seafood), selling red food (only red meat is impossible) and a diet is not to lose weight.As a result, for six months, vegetarians have lost an average of 7.5% of body weight - more than others.
Harmable
The main risk of a vegetarian diet is vitamin B12 deficiency, essential for human health and obtained from animal products.
Lack of B12 can turn into anemia, chronic fatigue, depression.In addition, 2015 research shows that this vitamin deficiency increases the risk of cardiovascular diseases in vegetarians.Therefore, following the vegetarian diet, they are advised to accept additives with B12.
For protein, it can be taken from products.
4. Mediterranean diet with calories restrictions
Unlike high -speed diets like grapefruit, Mediterranean can not be proud of quickly.However, in the long run it is much more effective and helps maintain not only weight but also health.In addition, observing this diet easier and more comfortable, this also affects its effectiveness.
What is the nature of the diet
Here are the basic principles of the Mediterranean diet:
- The basis of the diet is fruits and vegetables, whole cereal products, beans, nuts, cheese and yogurt.These products can be eaten every day.
- Avocado is replaced by olive and canola seeds.
- Red meat, eggs and sweets should be eaten as at least possible, or can be completely excluded from the diet.
- Fish and birds need to eat at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You need a little more exercises.
What science said
Most studies on the Mediterranean diet related to its benefits to the heart's health.For example, Dr. Ramon Estruch attracted 7,447 people to study his five-year research and prove that the risk of stroke and heart disease in humans in the Mediterranean diet decreased by 28-30% compared to a low-fat diet.
And although the Mediterranean diet is often used to prevent cardiovascular diseases, it is also effective to lose weight, especially in the long run.This is confirmed by many studies.
Meta -analysis of random tests shows that the Mediterranean diet can become a useful tool to lose weight, especially if you cut the calories of the diet.
5. The diet of 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, eliminate excess weight, reduce cholesterol and blood pressure.
What is the nature of the diet
The main principle of the Ornish diet - fat should not exceed 10% of the total calorie standards.At the same time, it is recommended to eliminate meat and fish, butter and vegetable butter, olive, butter, seeds, nuts, oil products, sweet and alcohol.
In a diet, it can contain low dairy products, egg proteins, and low biscuits.Without limitations, you can consume beans, fruits, cereals, and vegetables.
In addition to the diet, Ornish recommends performing physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), dealing with stress with yoga and meditation and spending time with loved ones.
What science said
Research on Ornish, published in the Journal of International Medical Science in 1998, showed that his dieters who followed his diet had lost 10 kg of the year and after five years, they supported weight, 5 kg other than the original.
In the aforementioned research by Stanford University, those who are sitting in the Ornisha diet have lost an average of 2.2 kg in the year.However, Dr. Michael L. Dansinger) received another result in 2005. During the year, Ornish subjects lost 3.3, 7.3 kg in Ornish diet and those sitting on Atkins Diet 2.1.
Harmable
As in the case of a pure diet, people with a diet of Ornisha may have protein and vitamin B12 deficiency.Therefore, it is worth using this vitamin and often includes beans rich in plant protein in the diet.
What does it mean
As you can see, all diets are very different.The Atkins's carbohydrate, ornisha -fat -limit diet.Paleodity focuses on meat, and pure vegetarian meat removed completely.Moreover, scientific research confirms the benefits and effectiveness of all these diets.And it's great!
Choosing a diet will not make you give up your favorite products.You can live without meat, choose a paleo or Atkins diet.Lee Paste, becoming a vegetarian or complies with the Mediterranean power regime.If you can easily do without fat food, ornish diet will help you lose weight.