We studied several dozens of serious scientific research and collected diets that will definitely help you lose weight.You just need to choose the diet that will not force you to suffer, and make it part of your life.
1. Atkins diet
This popular low -carb diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several phases and is aimed at changing food habits to healthier ones.
What is the essence of the diet
The Atkins diet does not include the calculation of calories or portion control.The only thing to count is the grams of pure carbohydrates minus fiber.
The diet is divided into four phases:
- 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 exclude fruits, sweet pastries, pasta, grain, nuts.It is necessary to refuse alcohol and drink eight glasses of water per 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 only when about 4.5 kg remains before your goal.
- You gradually introduce previously prohibited food to the menu: fruits, starchy vegetables, whole grain products.You can add 10 g of carbohydrates.But if you begin to gain weight again, you need to 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 adhere to the principles of the diet.If you begin to gain 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 sitting on the diet lost 4.7 kg, 2.6 kg on the Learn diet, 2.2 kg on the ornish diet, and on the “Zone” diet - 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 a kilogram more than the others, positively affect 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 harm
The article of the research center says that a diet with a sharp reduction in the number of carbohydrates can have the following side effects:
- Headaches.
- 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 sit on low -carb diets constantly, as this can cause health problems.But scientists have yet to prove this.So for now it’s 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 the emergence of agriculture.
Supporters of the diet argue that, despite the thousands of years that have passed since that time, the human body is still best coping with 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 grown in natural conditions, without the use of special feed.The game is also well suited.
The diet completely excludes sugar, starchy vegetables, dairy and grain products, oils (except for 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 paleodity 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 from the paleo group consumed 451 kcal per day less than in the control group, and without any restrictions.In addition, their blood sugar levels normalized.
The benefits for the figure were confirmed in the 2009 study.For three months, one group adhered to paleodieta, the other - an ordinary diet for diabetics.As a result, the former dropped 3 kg more than the second.
A long -term study of 2014 is also interesting.The subjects 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 on the paleodity lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible harm
Nutritionists call many possible dangers of paleodieta, among which:
- Calcium disadvantage due to the lack of dairy products.
- Deterioration 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.
However, despite the possible negative effects of the diet, there are no studies proving clear harm 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 to stop exploiting 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, fish and seafood, eggs, dairy products, as well as dishes that can include animal components: gelatin, casein, 2-hydroxypropal acid.
Plant products are consumed without any restrictions.Vegans 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 decreased.
Scientists received similar results in 2005.After 14 weeks, people who refused animal products threw 5.8 kg, and people who replaced saturated fats with carbohydrates (NCP diet) - 3.8 kg.The vegans also lost more centimeters in the waist.
A two -year study ended in 2007 also confirmed the effectiveness of a vegan diet to reduce weight.64 Women with excess weight adhered to either a vegan diet or a 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, sandytarian (fish and seafood), Semivgetarian (only red meat is impossible) and non -heir 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 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 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 calorie restrictions
Unlike high -speed diets like Grapefrutova, 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 health.In addition, observing this diet is easier and more pleasant, which also affects its effectiveness.
What is the essence of the diet
Here are the basic principles of the Mediterranean diet:
- The basis 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 olive 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 need to eat at least twice a week.
- You need to drink six glasses of water per day.Sometimes you can drink red wine.
- You need to add a little exercise.
What science says
Most studies of the Mediterranean diet relate to its benefits for the health of the heart.For example, Dr. Ramon Estruch attracted 7,447 people to 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 more often used 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 tool for weight loss, especially if you cut the calorie content 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 is aimed at improving the health of the heart, getting rid of excess weight, reducing cholesterol and blood pressure.
What is the essence of the diet
The main rule of the ornish diet - fat should be no more than 10% of the total calorie norm.At the same time, it is advised to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, sweet, alcohol.
In 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 perform physical exercises (at least 30 minutes about five days a week or 60 minutes three days a week), cope with stress with yoga and meditation and spend time with loved ones.
What science says
The study of the ornish, published in the International Medical Scientific Journal in 1998, showed that the people who adhere to his diets were lost by 10 kg over the year, and after five years they supported weight, 5 kg different from the original.
In the above -mentioned study of Stanford University, people who were sitting on the ornisha diet have lost an average of 2.2 kg over the year.However, Dr. Michael L. Dansinger) received other results in 2005.Over the year, the ornish subjects lost 3.3–7.3 kg on the ornish diet, and those who were sitting on Atkins diet 2.1–4.8 kg.
Possible harm
As in the case of a vegan diet, people on an 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 it mean
As you can see, all diets are very different.Atkins diet limits carbohydrates, ornisha - fats.Paleodity focuses on meat, and vegan meat completely eliminates.Moreover, scientific research confirms the benefits and effectiveness of all these diets.And it's just wonderful!
Choose a diet that will not make you give up your favorite products.You can’t live without meat, choose a paleo or Atkins diet.Lee paste, 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.