We studied several dozens of serious scientific research and the collected diet that will definitely help you lose weight.You just have to choose a diet that won't force you to suffer and make it part of your life.
1. Atkins Diet
This popular nutrition with low scabs was developed in 1960. year cardiac Robert Atkins.The diet includes several phases and aims to change food habits healthier.
What is the essence of the diet
Diet Atkins does not include Calorie calculation or part of the part.The only thing that counts are the gram of pure carbohydrates of minus fiber.
Diet is divided into four phases:
- The first phase is the strictest, lasts at least two weeks and allows you to lose 3-4 kg.At this point, reduce the amount of carbohydrates at 20 g a day, and you get 12-15 g of vegetables.You consume lots of proteins from poultry, meat, fish and seafood, eggs, cheese, while completely excludes fruit, sweet pastries, pasta, grain, nuts.It is necessary to refuse alcohol and drink eight glasses of water a day.
- You continue to consume 12-15 g carbohydrates from vegetables and avoid sugar, but gradually return some products rich in useful substances: walnuts, seeds, berries.Lose weight and move on to the next phase only when 4,5 kg stay before your goal.
- Gradually introduce previously banned foods on me: Fruits, sheared vegetables, whole grain products.You can add 10 g of carbohydrate.But if you start gaining weight again, you must return to the norm in 20 g.At this stage, you stay until you achieve your perfect weight.
- All products are allowed, but continue to adhere to the principle of diet.If you start gaining weight, go back to the previous stage.
What science does
In the University of Stanford in 2007. year studied the efficiency of four popular diets: Atkins, Ornisha, "Zone" and learn (low -fat diet).After 12 months, Atkins sit on a diet lost 4.7 kg, 2.6 kg on a scientific diet, 2.2 kg on a decorative diet, and on the "zone" diet - 1.6 kg.
Generally, many studies confirm the benefits and efficiency of a low color diet.For example, a recent scientific audit of six studies showed that a low glycomic index diet allows you to burn a weight of weight more than others, positively affects body weight, the amount of fat and cholesterol.
The second study showed that the diet with a high protein content and a low glycemic product index contribute to maintaining weight.
Possible damage
The article of the research center says that the nutrition with a sharp reduction in the number of carbohydrates may have the following side effects:
- Headaches.
- Dizziness.
- Weakness.
- Prison.
Diet Atikins is not recommended for people with kidney disease, women during pregnancy and breastfeeding, as well as people with high physical activity.
It is believed that you should not keep sitting on a diet with a weak diet, as this can cause health problems.But scientists have not proved that yet.So, for now, it's better to advise with a therapist.
2. Paleoodit
In 2013, Paleoodity became one of the most popular in the world, although there is still no consensus between the nutritionists whether this diet is useful or not.
What is the essence of the diet
Paleoodity is based on the products that our distant ancestors have wasted before the appearance of agriculture.
The diet supporters claim that, despite a thousand years that have passed since then, the human body remain best with the food of hunters and collectors.
The menu includes meat, fish, eggs, vegetables and fruits, nuts (except peanuts) and seeds.Ideally, meat should be of animals grown in natural conditions, without the use of special food.The game is also well adjusted.
Diet completely excludes sugar, starched vegetables, dairy and grain products, oils (except for olives of cold presses, walnuts and avocado), legumes, tea, coffee, carousal and alcoholic beverages, fruit juices.
What science does
In 2007, scientists made Paleo-and Mediterranean diets without calories compared.
After 12 weeks of people in Paleoditys, they 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 spent 451 kcal daily less than in the control group, and without any restrictions.In addition, their blood sugar levels normalized normalized.
The benefits for the figure were confirmed in the 2009 Study. Year.Three months one group followed Paleoodieta, another - a regular diet for diabetics.As a result, the ex fell 3 kg more than another.
Longtime study from 2014. It is also interesting.The respondents were divided into two groups: two years some adheres to Paleoodieta, others - a diet of high amount of fat.The group on Palaodicity has lost more fat, especially abdominal, after 6, 12 and 18 months.
Possible damage
Nutritionists call many possible dangers of paleodieta, including:
- Lack of calcium due to lack of dairy products.
- Deterioration of kidney states due to spending large amounts of proteins and saturated fats.
- Increasing the risk of cardiovascular diseases due to spending large amounts of meat.
However, despite possible negative dietary effects, there are no studies that prove clear health damage.
3. Vegan diet
The term "vegan" appeared in 1944. Thanks to the Vegetarian Group, which formed the Society Vegan.They decided to stop exploiting animals in any form and leave 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, as well as dishes that can include animal components: gelatin, casein, 2-hydroxy surface.
Plant products are consumed without any restrictions.Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, drink coconut and almond milk.
What science does
Randomized research from 2013. It showed that a vegan diet with low sabir can significantly reduce weight.
After 18 weeks of research, vegans were solved by an average of 4.3 kg, and people from the control group of 0.1 kg.The first in the first level of cholesterol and blood sugar was reduced.
Scientists received similar results in 2005. years.After 14 weeks of people who refused animal products, 5.8 kg threw, and people who replaced saturated fat with carbohydrates (NCP diet) - 3.8 kg.Vegans also lost more inches in the waist.
Two top studies completed in 2007. The efficiency of the vegan nutrition was also confirmed.64 Women with excess weight adhered to either a vegan diet or NCP diet.As a result, a year later, Vegans threw 4.9 kg, and the participants on the NCP diet were 1.8 kg.According to the results for two years, weight loss in the vegan group was 3.1 kg, and in the NCP group - 0.8 kg.
But in 2015, scientists have compared Vegan, vegetarian, sandstone (fish and seafood), half-aggregate (red meat only is impossible), not -heir diet to reduce weight.As a result, in six months, vegans lost average 7.5% body weight - more than everyone else.
Possible damage
The main danger of vegan nutrition is a lack of vitamin B12, needed for human health and obtained from animal products.
B12 Lack can be converted into anemia, chronic fatigue, depression.In addition, the study in 2015 show that the lack of this vitamin increases the risk of cardiovascular diseases among vegetarians.Therefore, they are subject to a vegan diet, they are advised to accept additives with B12.
As for protein, it can be obtained from the product.
4. Mediterranean nutrition with calories restrictions
Unlike high-speed diets such as grapefruts, the Mediterranean cannot boast of the rapid results.However, it is much more efficient in the long run and help maintenance not only weight, but also health.In addition, watching this diet is easier and more comfortable, which also affects its efficiency.
What is the essence of the diet
Here are the basic principles of the Mediterranean diet:
- The base of the diet is fruit and vegetables, whole products for grain, legumes, nuts, cheese and yogurt.These products can be eaten every day.
- Butter is replaced with olive and oiled oil oil oil.
- Red meat, eggs and sweets should be eaten as little as possible or can be completely excluded from a diet.
- Fish and birds should eat at least twice a week.
- You need to drink six glasses of water a day.Sometimes you can drink red wine.
- You have to add a little exercise.
What science does
Most Mediterranean diet studies refers to its advantages for heart health.For example, dr.Ramon Estruch attracted 7,447 people to their five-year study and showed that the risk of stroke and heart diseases in people in the Mediterranean diet decrease by 28-30% compared to low fat diet.
And although the Mediterranean diet is more commonly used to prevent cardiovascular diseases, it is also efficient for weight loss, especially in the long run.This is confirmed by numerous studies.
The meta -analysis of random controlled tests showed that the Mediterranean diet can become a useful weight loss tool, especially if you reduce the content of the calorie child.
5. Diet Ornishe
This is a low fat diet, Dean Onish (Dean Onish), Professor of Medicine from the University of California.The goal is to improve heart health, solve excess weight, reducing cholesterol and blood pressure.
What is the essence of the diet
The main rule of decorative child - the fat must not be more than 10% of the total calorie standard.At the same time, it is advised to exclude meat and fish, butter and margarine, olives, avocado, seeds, nuts, fatty dairy, sweet, alcohol.
In a diet can contain weak dairy products, egg rabies, weak crackers.Without limits, 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), they are worn with yoga and meditation and spending time with the loved ones.
What science does
Study in short, published in the International Medical Scientific Magazine in 1998. The people who adhere to his diets were lost by 10 kg during the year, and after five years they were supported by weight, 5 kg different from the original.
In the above-in-ancestor, Stanford University, people who sat on ornisha lost on average 2.2 kg during the year.However, dr.Michael L. Dansinger) received the other results in 2005. years.Orni entities lost 3.3-7.3 kg on a decorative diet, and those sitting on the Atkins diet 2.1-4.8 kg.
Possible damage
As in the case of vegan nutrition, people on ornishi diets can suffer from the lack of protein and vitamin B12.Therefore, it is worth taking this vitamin in addition, and more often include legumes rich in plant proteins in a diet.
What does that mean
As you can see, all the baby are very different.Atkins diet restricts carbohydrates, ornisha - fat.Paleoodity focuses on meat, and vegan meat is completely eliminated.Moreover, scientific research confirm 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 can't live without meat, pick Paleo or Atkins Diet.Lee Paste, become a vegan or follow the Mediterranean electricity regime.If you can easily do without fatty foods, the ornamental diet will help you lose weight.