We studied a couple of dozen serious scientific research collected, and diet, the exactly help you lose weight. You just have to select the diet, the suffering does not make you, and make it a part of his life.
1. The Atkins Diet
The popular Low-Carb diet in 1960, a cardiologist, Robert Atkins, Robert C. Atkins) was developed. The diet consists of several phases, and aims to change the eating habits on a healthier.
What the diet is
The Atkins diet includes no calories to count or portions to control. The only thing to think about — grams of pure carbs minus fiber.
The diet is divided into four phases:
- The first Phase is the hardest and takes a minimum of two weeks and 3-4 kg to lose. During this time, you can reduce the amount of carbohydrates to 20 grams per day, with 12-15 G get out of the Can. You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, completely fruit, pastries, pasta, cereals, nuts exclude it. Is not recommended of alcohol and drink eight glasses of water per day.
- You continue to 12-15 G of carbs from fruit and sugar, consume avoid, but nutrients products: nuts, seeds, return some of the rich berries. You will lose weight, and on to the next Phase, only if the way to your destination about 4.5 kg.
- You to and enter in the menu previously forbidden foods: fruit, starch-containing whole grain products. You can add 10 G of carbohydrates. But if you start to gain weight again, we need to get back to normal in 20 g. In this Phase, you stay to your ideal weight.
- Are allowed all the products, but stick to the principles of the diet. If you start to gain weight, go back to the previous Phase.
What the science says
In 2007, Stanford University the effectiveness of four popular diets: Atkins, Ornish, Zone and LEARN (follow a low-fat diet) examined. Over 12 months of sitting on a diet, the Atkins diet lost 4.7 kg, on a diet, LEARN 2.6 kg, on the Ornish diet 2.2 kg, but on a diet "Zone" — 1.6 kg.
Overall, many studies have confirmed the benefits and effectiveness of low-carb diets. For example, a recent scientific overview of six studies showed that a diet with a low glycemic index or low glycemic load, burn, on average, per kilogram more than the Rest, have a positive impact on the body weight, the amount of fat and cholesterol.
A further study showed that a diet with a high protein content and low glycemic index products in order to maintain the weight.
The Possibility Of Damages
In an article of the research center States that a diet with a sharp decline in the number of carbohydrates can cause side effects to the following:
- Headache.
- Dizziness.
- Weakness.
- Constipation.
The Atkins diet is not recommended for people with kidney disease, for women during pregnancy and lactation, as well as people with high physical load.
There is the opinion that it is not sitting on the low-carb diets constantly, as this can cause health problems. But the scientists have to prove even is. To consult with so even better with a therapist.
2. Paleodiet
In 2013, the paleodiet has become one of the most popular in the world, although under-nutrition scientists so far there is no uniform opinion, will be useful for this operating condition or not.
What the diet is
Paleodiet is based on the products, with which our ancestors ate before the development of agriculture.
The proponents of the diet claim that, in spite of a thousand years, the cope since that time, the human body is still the best with the diet of hunters and gatherers.
The menu includes meat, fish, eggs, and fruit, nuts (except peanuts) and seeds. In the ideal case, meat from animals grown under natural conditions without the use of special feed. Also good game.
Diet completely of sugar eliminated Can, starchy, dairy and cereal products, oils (except contained olive oil, cold pressed, walnut oil, and Avocados), beans, tea, coffee, carbonated and alcoholic beverages, fruit juices.
What the science says
In 2007, scientists at the effect the Paleo and the Mediterranean diet without restricting calories compared.
After 12 weeks, people on a paleodiet lost an average of 5 kg (Mediterranean — 3.8 kg) lost, and 5.6 cm at the waist (in a different group — 2.9 cm). On average, people from palaeography consumed on the day on 451 kcal less than in the control group, and without any restrictions. In addition, you have normalized the level of sugar in the blood.
Good for the figure, and confirmed in the 2009 study. Within three months, a group followed paleodiet, the other — a normal diet for diabetics. At the end of the first 3 kg were more than the second.
Also interesting long-term research 2014. The subjects were in two groups: some followed a paleodiet, and other high carbohydrate - diet fat with a small amount of split: within a period of two years. The group on paleodiet lost more fat, especially belly, after 6, 12 and 18 months.
The Possibility Of Damages
Nutrition scientists, including many potential hazards paleodiet,:
- Chard in calcium due to the absence of dairy products.
- Deterioration of renal function due to the consumption of large quantities of Protein and saturated fats.
- Increased risk for cardiovascular disease by eating large quantities of meat.
However, despite the possible negative effects of the diet, there are no studies that prove the obvious damage to the health.
3. Vegan Diet
The term "vegan" was released in the year 1944 by the group of vegetarians, the society of vegans. They decided to stop, animals to exploit, in any Form, and abstain from not only meat but also eggs and dairy products.
What the diet is
A vegan diet does not contain meat and poultry, fish and seafood, eggs, dairy products as well as meals, the effect of the acid components of animal origin, gelatin, Casein, 2-hydroxy-propanoyl.
Herbal products are consumed without restrictions. Vegans eat legumes, Tofu, nuts, seeds, and fruits, drink coconut and almond milk.
What the science says
Randomized study in 2013 showed that a vegan diet reduce with a low content of fat significantly weight.
After 18 weeks of the study vegan was got rid of, on average, of 4.3 kg, and the people from the control group by 0.1 kg. Also in the first, the level of cholesterol and sugar fell in the blood.
Similar results were given in the year 2005. After 14 weeks, people thrown from animal products, 5.8 kg, and the people who replaced saturated fatty acids carbohydrates (diet NCEP), — 3.8 kg. Also vegans lost more inches in the waist.
The two-year study, decisive in the year 2007, also confirmed the effectiveness of a vegan diet for weight loss. 64 women with obesity followed or vegan diet, or diet NCEP. As a result, after a year, vegan 4.9 kg dropped, and the participants on their diet NCEP — 1.8 kg. According to the results of two years of weight loss vegans in the group of 0.8 kg was 3.1 kg and in the group of NCEP.
But in 2015, the scientists, the efficacy of vegan, vegetarian, pescetarians (you can fish and seafood), semivegetarians (not just red meat) and non-vegetarian diets for weight loss compared. In consequence of six months, the vegans lost an average of 7.5% of body weight — more than any other.
The Possibility Of Damages
The main danger of a vegan diet — chard of Vitamin B12, which is necessary for the health of the people and of the resulting animal products.
B12-Mangold can lead to anemia, chronic fatigue, depression. In addition, in 2015, showed has shown that there is a noticeable lack of this Vitamin increases the risk of cardiovascular disease in vegetarians. So in adhering to the vegan diet, the intake of food supplements with B12 rates.
What relates to Protein, it is quite possible to receive products.
4. The Mediterranean diet with restriction of calories
In contrast to Speed-diets, such as grapefruit, Mediterranée Spotorno not boast of quick results. But it is much more effective in the long term, and helps not only weight, but also health. In addition, this diet easier and more enjoyable, which also affects their efficacy.
What the diet is
Here are the main principles of the Mediterranean diet are:
- Basis of the diet fruit and Can, whole grain products, legumes, nuts, cheese and yogurt. These products you can eat every day.
- Butter contained olive oil and canola oil.
- Red meat, eggs and sweets need to eat as little as possible, and you can completely exclude from the diet.
- Fish and poultry at least two times per week.
- Of the day you should have six cups of water to drink. Sometimes you can drink red wine.
- You need to add a little bit of exercise.
What the science says
Most of the studies, the Mediterranean diet affect your health benefits of the heart. For example, the doctor ramón Estruch (Ramón Estruch) attracted to her five years of research 7 447 people and proved that the risk of stroke and heart disease in people on the Mediterranean diet reduced to 28-30% in comparison to people on a diet with low fat content.
And although the Mediterranean diet is often used to the prevention of cardiovascular diseases, it is effective for weight loss, especially in the long term. This is confirmed by numerous studies.
A meta-analysis of randomized controlled trials showed that a Mediterranean diet can be a useful tool for weight loss, especially to reduce if calorie intake.
5. Ornish Diet
It is a low-fat diet, invented by Dean Ornish (Dean Ornish), Professor of medicine at the University of California. It aims to improve the health of the heart, the liberation of obesity, lowering cholesterol and blood pressure.
What the diet is
The most important rule Ornish diet should not fat more than 10% of the total calories. Providing advice to exclude meat and fish, Butter and Margarine, olives, Avocados, seeds, nuts, fat, dairy, sweet, alcohol.
In the diet, may be present, low-fat dairy products, egg whites, low-fat crackers. Without restrictions, you Can sleeve consume fruits, fruit, cereals,.
In addition to the diet, advises Ornish physical exercise (at least 30 minutes five days per week or 60 minutes three days per week) respond to Stress with the help of Yoga and Meditation and spends a lot of time with your loved ones.
What the science says
Research Ornish, published in the international medical journal in 1998, showed that the people supported his diet, in a year 10 kg of weight lost, and after five years, the weight to 5 kg is different from the original.
In the already mentioned study by the Stanford University human Ornish sitting on a diet, for the year of 2.2 kg lost an average of. However, Dr. Michael Dansinger (Michael L. Dansinger) received in the year of 2005, other results. For the year, subjects on Ornish diet was 3.3–7.3 kg lost, and those who sit on a diet Atkins, a 2.1–4.8 kg.
The Possibility Of Damages
As in the case of the vegan diet, the Ornish people on a diet, suffering from chard in protein and Vitamin B12. Therefore, the intake of this Vitamin should supplements and more legumes in the diet, which is rich in vegetable protein.
What that means
As you can see, all the diets are very different. The Atkins diet restricts carbohydrates, Ornish fat. Paleodiet eliminated the emphasis on meat and vegan meat completely. Although scientific studies have confirmed the benefits and effectiveness of these diets. And it is just wonderful!
Select a diet that not do without forcing them to favorite foods. Can't live without meat, choose to the Paleo diet or Atkins diet. Love Pasta, are you a vegan or stick to the Mediterranean diet. To lose if the waiver of fat-containing foods, Ornish diet helps you weight.