We have studied a few tens of serious scientific research and gathered a diet that will really help you lose weight.You just have to choose a diet that does not force you to suffer and make it part of your life.
1. Atkins Diet
This popular low carbon diet was developed in 1960 by cardiologist Robert Atkins.The diet involves several phases and is designed to make food habits health.
What is the essence of the diet
Atkins diet does not contain the calculation of calories or parts control.The only thing that should be considered is pure carbohydrate grams minus fiber.
The diet is divided into four phases:
- The first stage is the toughest, it lasts at least two weeks and allows you to lose 3-4 kg.At this time, you reduce the amount of carbohydrates up to 20 g per day and you will get 12-15 g of vegetables.You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, and completely eliminates fruit, sweet confectionery, pasta, grain, nuts.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 on to the next stage only when about 4.5 kg remain before your goal.
- You gradually present the menu previously banned foods: fruits, starch vegetables, whole grain products.You can add 10 g of carbohydrates.But if you start gaining weight again, you have to return to the norm in 20 g.At this point, you will stay until you reach your full weight.
- Any product is allowed, but you will continue to adhere to the principles of diet.If you start gaining weight, go back to the previous stage.
What does science say
In 2007, Stanford University studied the efficiency of four popular diets: Atkins, double -nine, "zones" and learned (low diet).12 months later, the diet sitting on the diet lost 4.7 kg, 2.6kg on a study diet, 2.2 kg of oral diet and "zone" diet - 1.6 kg.
In general, many studies confirm the benefits and efficiency of a low carbon diet.For example, a recent scientific review of six studies has shown that a diet with a low glycemic index or low glycemic load allows you to burn an average kilogram more than the rest, has a positive effect on body weight, fat and cholesterol.
Another study has shown that diet with high protein content and low index of glycemic product helps maintain weight.
Possible damage
An article by the Research Center says that with a sharp decrease in the amount of carbohydrates, the diet may have the following side effects:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
Atkins diet is not recommended for women with kidney disease, pregnancy and breastfeeding, as well as people with high physical activity.
It is believed that you should not constantly sit on low carbon diets, as this can lead to health problems.But scientists have not yet confirmed it.Now it is better to consult a therapist.
2. Paleodite
In 2013, Paleod has become one of the most popular in the world, though dieticians are still not consensus whether this diet is useful or not.
What is the essence of the diet
Paleod is based on products that our distant ancestors ate before the emergence of agriculture.
Proponents of the diet have argued that despite the thousands of years that has passed since this time, the human body will still cope 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 under natural conditions that grow in natural conditions without the use of special foods.The game is also well suited.
The diet completely eliminates sugar, starch vegetables, dairy and cereal products, oils (except for cold presses, walnut oils and avocado), legumes, tea, coffee, carbonated and spirits, fruit juices.
What does science say
In 2007, scientists compared the influence of Paleo and the Mediterranean diet without calories.
After 12 weeks, Paleodian people lost an average of 5 kg (in the Mediterranean - 3.8 kg) and lost 5.6 cm waist (2.9 cm in another group).On average, the people of the paleo group were consumed less than 451 kcal a day than in the control group and without any restrictions.In addition, normalize their blood sugar levels.
The benefits of this figure have been confirmed in the 2009 study.For three months, one group was followed by a paleodet, the other - a conventional diet for diabetics.As a result, the former fell more than 3 kg than the other.
Also interesting is the long -term study of 2014.Subjects were divided into two groups: for two years some follow paleodets, others - a high carbon diet that has a low amount of fats.A group of paleodity has lost more fat, especially in the abdomen, after 6, 12 and 18 months.
Possible damage
Nutritional paleodiathes are called many possible dangers, including:
- Disadvantage of calcium due to lack of dairy products.
- Deterioration of kidney condition due to the consumption of large amounts of protein and saturated fats.
- Increased risk of cardiovascular disease due to large amounts of meat consumption.
However, despite the possible adverse effects of the diet, there is no examination that causes obvious health damage.
3. A vegan diet
The term "vegan" appeared in 1944, thanks to a group of vegetarians who created the vegetarian community.They decided to stop the 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 contain meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may contain animal components: 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 does science say
A randomized study of 2013 has shown that a low vegan diet can significantly reduce weight.
After 18 weeks of examination, the vegetarians got rid of an average of 4.3 kg, and the people of the control group from 0.1 kg.In the first, the first, cholesterol and blood sugar levels decreased.
Scientists gained similar results in 2005.14 weeks later, people who refused animal products were thrown 5.8 kg, and people who replaced saturated fats with carbohydrates (NCP diet) - 3.8 kg.Vegetarians also lost more centimeters in the waist.
A two -year examination completed in 2007 also confirmed the efficiency of a vegan diet to reduce weight.64 women with excess weight protects a vegan diet or NCP diet.As a result, a year later, the vegetarians threw 4.9 kg, and the NCP diet was 1.8 kg.According to the results of two years, the weight loss in the vegan group was 3.1 kg and 0.8 kg in the NCP group.
But in 2015, scientists compared vegan, vegetarian, sanditarian (fish and seafood), semiconductor (only red meat) and nonhir diet to reduce weight.As a result, for six months, vegetables lost average body weight 7.5% - than everyone.
Possible damage
The main danger of a vegan diet is the lack of vitamin B12, which is essential for human health and from animal products.
B12 deficiency can develop into anemia, chronic fatigue, depression.In addition, the 2015 study has shown that this vitamin deficiency increases the risk of cardiovascular disease in vegetarians.Thus, according to the vegan diet, they are advised to receive supplements with B12.
As for protein, it can be obtained from products.
4. Mediterranean diet with calorie restrictions
Unlike a high -level diet -like Griprutova, the Mediterranean cannot boast rapid results.However, it is much more effective in the long run and promotes not only weight but also health.In addition, observing 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 basis of the diet is fruits and vegetables, whole grain products, legumes, nuts, cheese and yogurt.You can eat these products every day.
- Butter was replaced with olive and rape.
- Red meat, eggs and sweets should be eaten as little as possible, or can be completely excluded from the diet.
- Eat fish and birds at least twice a week.
- You need to drink six cups 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 refers to its benefits to heart health.For example, Dr. Ramon Estruch attracted 7,447 people with his five -year study and proved that the risk of stroke and heart disease in humans on the Mediterranean diet is reduced by 28-30% compared to a relatively 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 evidenced by many studies.
Meta -analysis of randomized controlled tests has shown that the Mediterranean diet can become a useful tool for weight loss, especially if you reduce the calorie content of the diet.
5. The Diet of double -nine
This is a low -fat diet invented by Dean Ornas (Dean Ornam), a professor of medicine from the University of California.It aims to improve the health of the heart, get rid of excess weight, reduce cholesterol and blood pressure.
What is the essence of the diet
The main rule of the double diet - fat should be no more than 10%of the total calorie norm.At the same time, we recommend excluding meat and fish, butter and margarine, olives, avocado, seeds, nuts, fatty dairy products, sweet, alcohol.
The diet may include low milk milk products, egg proteins, low crackers.Without restrictions, you can consume legumes, fruits, cereals, vegetables.
In addition to the diet, two -mark advises you to perform physical exercises (at least 30 minutes a week for five days or 60 minutes a week for three days), deal with stress with yoga and meditation, and spend time with loved ones.
What does science say
An Ornish study published in the international medical scientific journal in 1998 has shown that people who adhere to their diets were lost 10kg a year, and five years later they supported weight 5kg.
During the above study at Stanford University, people were sitting on a diet of two niches, with an average of 2.2kg on average.However, Dr. Michael L.Dansinger) obtained other results in 2005.During the year, ornamental subjects lost 3.3–7.3 kg on a two -point diet, and those who sat on the Atkins diet 2.1–4.8 kg.
Possible damage
As in a vegan diet, people on a diet of two -mark may experience a lack of protein and B12 vitamins.Therefore, it is worth taking this vitamin and more often included in the diet rich in vegetable protein -rich legumes.
What does this mean
As you can see, all diets are very different.Atkins diet restricts carbohydrates, double niche fats.Paleod focuses on the flesh, and vegan meat completely eliminates.Moreover, scientific research confirms the benefits and efficiency of all these diets.And it's just wonderful!
Choose a diet that will not create your favorite products.You cannot live without meat, choosing a Paleo or Atkins diet.Lee paste, become a vegan or follow the Mediterranean Sea Power regime.If you can easily do fatty foods, a double -digit diet will help you lose weight.