We studied many dozens of serious scientific research and collected diets that would definitely help you lose weight.You just need to choose a diet that will not force you to suffer, and will make it a part of your life.
1.Etkins diet
This popular low -car diet was developed in 1960 by cardiologist Robert Atkins.The diet includes several stages and its purpose is to change food habits to healthy people.
What is the essence of diet
Atkins diet does not include calculation of calories or part control.Only one thing to count is the gram of pure carbohydrate minus fiber.
The diet is divided into four stages:
- The first stage is the most rigid, it lasts for at least two weeks and allows you to lose 3-4 kg.At this time, you reduce the amount of carbohydrates by 20 grams per day, and you get 12–15 grams from vegetables.You consume a lot of protein from poultry, meat, fish and seafood, eggs, cheese, while completely fruits, sweet pastries, pasta, grains, nuts.It is necessary to refuse alcohol and drink eight glasses of water per day.
- You continue to consume 12–15 grams of carbohydrates from vegetables and avoid sugar, but gradually return some products rich in useful substances: nuts, seeds, berries.You lose weight and go on in the next stage only when your target remains about 4.5 kg before.
- You slowly introduce the already prohibited food in the menu: fruit, starch vegetables, whole grain products.You can add 10 grams of carbohydrates.But if you start gaining weight again, you need to return to the ideal in 20 grams.In this stage, you remain until you reach your right weight.
- Any product is allowed, but you continue to follow the principles of diet.If you start gaining weight, return to the previous stage.
What science says
In 2007, Stanford University studied the effectiveness of four popular diets: Atkins, Oranisha, "Zone" and Learn (Crown -Achar).After 12 months, Atkins, sitting on the diet, lost 4.7 kg, 2.6 kg on learning diet, 2.2 kg on or "zone" - 1.6 kg.
In general, many studies confirm the benefits and effectiveness of low -carb diet.For example, a recent scientific review of six studies has shown that the diet with low glycemic index or low glycemic load allows you to burn an average more than one kilogram more than others, affecting the amount of body weight, fat and cholesterol positively.
Another study has shown that a high protein content and a low glycemic products contribute to maintaining diet weight with index.
Potential loss
The article of the Research Center states that a diet may have the following side effects with a sharp decrease in the number of carbohydrates:
- Headache.
- Dizziness
- Weakness.
- constipation.
Etkins diet is not recommended for people with high physical activity along with women during kidney diseases, pregnancy and breastfeeding.
It is believed that you should not sit on low diet continuously, as it can cause health problems.But scientists have not proved this yet.So it is better to consult a physician for now.
2.Peelodite
In 2013, Peliodity became one of the most popular in the world, although there is still no consensus among nutritionists whether this diet is useful.
What is the essence of diet
Peliodity is based on products that our distant ancestors had eaten before the emergence of agriculture.
Dietary supporters argue that despite the thousands of years passing from that time, the human body is still fighting the best 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 under natural conditions, without the use of special feeds.The game is also well suited.
The diet is completely sugar, starchy vegetables, dairy and grain products, oils (except olive press, walnut oil and avocados), beans, tea, coffee, carbonated and alcoholic beverages, except fruit juices.
What science says
In 2007, scientists compared the effects of pelio- and Mediterranean diet without calories.
After 12 weeks, people in peliodity lost an average of 5 kg (in the Mediterranean Sea) and lost 5.6 cm in the waist (in another group - 2.9 cm).On average, the people of the Pelio group consumed 451 kcal per day per day compared to the control group, and without any restriction.In addition, their blood sugar levels became normal.
The 2009 study confirmed the benefits of the figure.For three months, one group followed Peelodiata, the other - a simple diet for diabetics.As a result, the former dropped 3 kg more than the other.
A long study of 2014 is also interesting.The subjects were divided into two groups: some people followed peloidiet for two years, other - a high -carbon diet with a small amount of fat.The group on peliodity lost 6, 12 and 18 months, especially the stomach, especially the stomach.
Potential loss
Nutritionists are many potential hazards of Peelodiata, of which:
- Loss of calcium due to lack of dairy products.
- The decline of kidney condition due to consumption of a large amount of protein and a large amount of saturated fat.
- Increase the risk of heart diseases due to large amounts of meat consumption.
However, despite the potential negative effects of the diet, there is no study proving a clear disadvantage to health.
3.Vegetarian diet
The word "vegetarian" came in 1944 thanks to a group of vegetarians, who formed the Society of Ways.He decided to prevent animals from exploiting animals in any form and not only left meat, but also from eggs and dairy products.
What is the essence of diet
Vegetarian diet does not include meat and poultry, fish and seafood, eggs, dairy products, as well as dishes that may include animal components: gelatin, casein, 2-hydroxypropal acids.
Plant products are consumed without any restrictions.Vegetarian beans, tofu, nuts, seeds, vegetables and fruits eat, drink coconut and almond milk.
What science says
A random study of 2013 has shown that a low -vegetarian diet may lose weight.
After 18 weeks of research, the vegges got rid of an average of 4.3 kg, and the people of the control group from 0.1 kg.In the first, cholesterol and blood sugar levels decreased.
In 2005, scientists achieved similar results.After 14 weeks, people denied animal products threw 5.8 kg, and those who change saturated fat with carbohydrates (NCP diet) - 3.8 kg.Vegetarians in the waist also lost more centimeters.
A two -year study ended in 2007 also confirmed the effectiveness of a vegetarian diet to lose weight.64 women with additional weight follow either a vegetarian diet or NCP diet.As a result, a year later, the vegetarian 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 vegetarian group was 3.1 kg, and in the NCP group - 0.8 kg.
But in 2015, scientists compared the effectiveness of vegetarian, vegetarian, sandterian (fish and seafood), semiteurian (only red meat is impossible) and a non -diet to lose weight.As a result, in six months, vegetarian people lost an average of 7.5% of body weight - more than everyone else.
Potential loss
The main danger of a vegetarian diet is vitamin B12 deficiency, which is essential for human health and is obtained from animal products.
B12 deficiency can turn into anemia, chronic fatigue, depression.In addition, 2015 studies showed that deficiency of this vitamin increases the risk of heart diseases among vegetarians.Therefore, subject to a vegetarian diet, they are advised to accept additives with B12.
For protein, it can be obtained from products.
4.Mediterranean diet with calorie restrictions
Unlike high -speed diets such as grapefrutova, the Mediterranean may not boast of quick results.However, it is more effective in the long run and helps to maintain not only weight, but also health.In addition, it is easy to observe this diet, which also affects its effectiveness.
What is the essence of diet
Here are the basic principles of the Mediterranean Diet:
- The base 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 olives and rapeseed.
- Red meat, eggs and sweets should be eaten as low as possible, or it 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 per day.Sometimes you can drink red wine.
- You need to add some exercise.
What science says
Most of the studies of the Mediterranean diet are related to its benefits for heart health.For example, Dr.Ramon Astroch attracted 7,447 people to study their five -year study and proved that the risk of stroke and heart diseases in people on the Mediterranean diet has decreased by 28–30% than a low -fat diet.
And although the Mediterranean diet is often used to prevent heart diseases, it is also effective to lose weight, especially in a long time.It is confirmed by many studies.
Meta -analisis of random controlled tests has shown that the Mediterranean diet can become a useful tool for weight loss, especially if you cut the calorie content of the diet.
5.One Oranisha diet
It is a low -fat diet, which is invented by Dean Ornish (Dean Ornish), who is a drug professor from the University of California.Its purpose is to improve heart health, get rid of excess weight, reduce cholesterol and blood pressure.
What is the essence of diet
The main rule of the organ diet - Fat should not exceed 10% of the total calorie criteria.At the same time, it is advisable to exclude meat and fish, butter and margarine, olives, avocados, seeds, nuts, oily dairy products, sweet, alcohol.
The diet may include low dairy products, egg protein, low -crackers crackers.Without restrictions, you can consume legumes, fruits, grains, vegetables.
In addition to the diet, the ornish recommends physical exercise (at least 30 minutes a week or three days 60 minutes a week), face tension with yoga and attention and spend time with loved ones.
What science says
The study by The Enerish published in the International Medical Scientific Journal in 1998 showed that those who follow their diet had lost 10 kg to 10 kg in a year, and after five years they supported the weight, 5 kg different from the original.
In the above study of Stanford University, people who were sitting on an Orranisha diet have lost an average of 2.2 kg in the year.However, Dr.Michael L.Dancinger) scored other results in 2005.During the year, Ernish themes lost 3.3–7.3 kg on the Enin Diet, and the Etkins diet was sitting on 2.1–4.8 kg.
Potential loss
In the case of a vegetarian diet, people can suffer from protein and vitamin B12 deficiency on an orranisha diet.Therefore, it is worth taking this vitamin in addition to this and more often the diet contains legumes rich in vegetative protein.
What does it mean
As you can see, all diets are very different.Etkins diet limits carbohydrates, oranisha - fat.Peliodity focuses on meat, and the vegetarian meat is completely eliminated.In addition, scientific research confirms the benefits and effectiveness of all these diets.And it's just amazing!
Choose a diet that will not leave you your favorite products.You can't live without meat, choose a pelio or atkins diet.Lee Paste becomes a vegetarian or follow the Mediterranean power rule.If you can easily do without fatty foods, the oran diet will help you lose weight.