We have studied a few of the serious dozens of scientific and research collected in the diet, which will certainly help you lose weight. A man needs a in vain choose a diet that you don't suffer to do, and make it a part of your life.
1. The Atkins Diet
This popular low-carb diet was developed in the 1960s by cardiologist Robert Atkins (Robert C. Atkins). The diet consists of several stages, and the change goal is eating habits into more healthy.
What is the diet
The atkins diet does not contain or counting calories control the dose. The only asian to consider the grams of net carbs minus fiber.
The diet is divided into four stages:
- The first phase is the strictest and lasts two weeks and you can lose 3-4 kg. In that time, you can reduce the intake of carbohydrates to 20 grams per day and 12 to 15 g, which is obtained by the vegetables. Consume a lot of protein, poultry, meat, fish and seafood, eggs, cheese, to completely eliminate fruit, sweet pastries, pasta, grains, nuts. Man must give up alcohol and drink eight glasses of water a day.
- You can continue to consume 12 to 15 carbohydrate grams of sugar and vegetables to avoid, but gradually return to some nutrients foods: nuts, seeds, berries. You can move and lose weight the next step against the goal, when the ice about 4.5 kg.
- You can come gradually menu previously forbidden foods, such as fruits, starchy vegetables, whole grains. You can add 10 g of carbohydrates. But if you start again to gain weight, men need to go back to the normal 20 g. At this stage, you can stay, until you have achieved your ideal weight.
- Use any of the products, but you can still adhere to the principles of the diet. If you start to gain weight, go back to the previous step.
What the science says
In 2007, Stanford University has studied the effectiveness of four popular diets: Atkins, Ornish, Zone and LEARN (low-fat diet). After 12 months sitting on the Atkins diet lost 4.7 kg LEARN and diet diet of 2.6 kg, Ornish — 2.2 kg, and the diet "Zone" — 1.6 kg.
In summary it can be stated that many studies confirm the benefits and effectiveness of low-carb diet. For example, a recent scientific review of six studies showed that a diet of low glycemic index or low glycemic load can help you burn on average per kilogram more than the others, has a positive effect on body weight, and the amount of fat cholesterol.
Another study showed that diet and the high protein content of low glycemic index foods help maintain weight.
The potential for harm
Rauma research center Found that a diet in which there is a sharp decrease can be amount of carbs the following side effects:
- Headaches.
- Dizziness.
- Weakness.
- Constipation.
The atkins diet is not recommended for people with kidney disease, women, and pregnancy during lactation, as well as people with high physical load.
There is an opinion that we should not sit on low carb diet constantly, because it can cause health problems. Scientists have yet to But it to prove. So when it is better to consult a doctor.
2. Paleodiet
In 2013, paleodiet become one of the most popular in the world, even among nutritionists, there is a consensus not yet this or diet does not.
What is the diet
Paleodiet based on the foods that nourished our ancestors even before the emergence of agriculture.
Proponents of the diet claim that despite the fact since thousands of years, people body, is still best to cope with the food and hunters gatherers.
The Menu includes meat, this a popular place, eggs, vegetables and fruits, nuts (except peanuts) and seeds. Ideally, meat is derived from animals, which are bred in natural conditions, without any special feed. Also a good game.
The diet completely eliminates sugar, starchy vegetables, dairy products and cereal products, oils (except cold pressed olive oils, nuts and avocados), legumes, tea, coffee, carbonated and alcoholic beverages, fruit, juices.
What the science says
In 2007, researchers compared the effect a paleo diet and Mediterranean spot of calorie restriction.
After 12 weeks, paleodiet people have lost an average of 5 kg (Mediterranean — 3.8 kg) and has lost 5.6 cm at the waist (the second group — 2.9 cm). On average, people paleografia consumed daily 451 kcal less than the control group, without any restrictions. In addition, he are normal blood sugar levels.
Form Use was confirmed by research in 2009. Within three months, the group was one of the paleodiet, the second is the ordinary diet for diabetics. Finally, the first dropped 3 kg more than the second.
It is also interesting long-term study, 2014. The subjects were divided into two groups: two years, one should paleodiet, others a high carbohydrate diet, which is a small amount of fat. Group paleodiet lost more fat, especially abdominal, 6, 12 and 18 months.
The potential for harm
Nutritionists consider many of the potential dangers of paleodiet, including:
- The lack of calcium deficiency in dairy products.
- The deterioration of kidneys due to consumption and large amounts of protein to saturated fat.
- Increased cardiovascular disease risk, because the consumption of large quantities of meat.
However, despite the fact that the possible negative effects of the diet, there are studies that show a clear harm to the health.
3. Vegan diet
The term "vegan" appeared in 1944, thanks to a group of vegetarians, who formed the vegan Society. He decided to take advantage of animals in any form and to raise not only meat, but also eggs and dairy products.
What is the diet
A vegan diet does not include poultry and meat, this a popular place and seafood, eggs, dairy products and meals that may contain parts of animal origin gelatin, casein, 2-hydroxypropanoyl acid.
Herbal products are consumed without any restrictions. Vegans eat legumes, tofu, nuts, seeds, vegetables and fruits, almond coconut and drink the milk.
What the science says
In a randomized study in 2013 has shown that a vegan diet low in fat significantly reduces the weight.
When will the 18-week study, vegan get rid of an average of 4.3 kg, and the people in the control group by 0.1 kg. Also the first decline in cholesterol levels in the blood of the son, and the sugar.
Similar results researchers received in 2005. After 14 weeks, people who refuse animal products thrown kp: 5.8 kg, and the people who replaced saturated fats, carbohydrates (the diet NCEP), is 3.8 kg. Also more vegans lost inches in the waist.
The two-year study completed in 2007 confirmed the efficacy of a vegan diet for weight loss. 64 women with excess weight caught or vegan diet, or a diet the NCEP. As a result, when in vegans get rid of 4.9 kg, and the diet participating in the NCEP — 1.8 kg. two-year weight loss in the vegan group was 3.1 kg and in the group of the NCEP — 0.8 kg.
But in 2015, the researchers compared a vegan, vegetarian, pescetarians (fish and possible seafood), semivegetarians (not in vain red meat) and non-vegetarian diets for weight loss. As a result, more than six months, the vegans lost an average of 7.5% of body weight — more than all the others.
The potential for harm
The main danger of a vegan diet — lack of vitamin B12, essential for human health and products derived of animal origin.
Vitamin B12 deficiency can lead to anemia, chronic fatigue, depression. In addition, the 2015 survey showed that the deficit of vitamin increase the risk of this cardiovascular disease vegetarians. Adhere to a vegan diet that is Why it is recommended to Supplement B12.
Protein As it is entirely possible to get products.
4. Mediterranean diet calorie restriction
Unlike the fast diet, such as grapefruit, Mediterranean cannot boast of quick results. However, it is much more effective in the long term and helps to maintain not in vain weight, but health. In addition, follow this diet easier and more enjoyable, which also affects its effectiveness.
What is the diet
Here are the basic principles of the Mediterranean diet:
- On the basis of the diet are fruits and vegetables, whole grains, legumes, nuts, yogurt and cheese. These products can be eaten every day.
- Butter is replaced by olive and canola oil.
- Red meat, eggs and less sweets need to eat, can fully and close the poi in the diet.
- Fish and poultry need to eat at least twice a week.
- The day a man should drink six glasses of water. Sometimes you can drink red wine.
- Man need to add a little exercise.
What the science says
In most studies, the Mediterranean diet the importance of its use in heart health. For example, a doctor who specializes in Estruch (Ramon Estruch) brought his five-year research 7 447 people and showed that yes, people stroke, heart disease, the Mediterranean diet reduces the 28% to 30% compared to people, a diet low in fat.
The mediterranean diet And although the generally has been used for the prevention of cardiovascular disease, it is effective for weight loss, especially in the long term. This has been confirmed in numerous studies.
Meta-randomized controlled trials, the analysis showed, that can be Mediterranean diet helpful tool for weight loss, especially if you can cut your calorie intake.
5. Ornish Diet
It is a diet low in fat, invented by Dean Ornish (Dean Ornish), Professor of medicine at the University of California. Its aim is to improve heart health, get rid of the extra weight, lower cholesterol and blood pressure.
What is the diet
The most important rule Ornish diet — fat should be no more than 10% of the total caloric intake. However, we recommend to close the and meat, this a popular place, and butter, margarine, olives, avocados, seeds, nuts, fatty dairy products, sweets, alcohol.
Diet can have low-fat dairy products, egg whites, low-fat crackers. No restrictions, you can consume legumes, fruits, grains, vegetables.
In addition, the diet, Ornish recommends exercise (at least 30 minutes five days a week or 60 minutes three days a week), to cope with stress through yoga and meditation spend time with and your loved ones.
What the science says
Research Ornish international medical journal published in 1998 showed that people who follow his diet for a year lost 10 kg, and after five years, supported weight 5 kg different than the original.
The above-mentioned study by Stanford university of people sitting on a diet Ornish, a year lost an average of 2.2 kg. However, Dr. Michael Dansinger (Michael L. Dansinger) in 2005, other results. In the topic of the Ornish diet lost 3.3–7.3 kg, and those who go on the Atkins diet of 2.1 and 4.8 kg.
The potential for harm
As in the case of a vegan diet, people Ornish diet may suffer from deficiency and protein vitamin B12. So you should take this vitamin Supplement, and often include in the diet legumes, rich in vegetable protein.
What does it mean
As you can see, all the diets are very different. The atkins diet restricts carbohydrates, Ornish fats. Paleodiet focuses on the meat-vegan meat and remove. In addition, scientific research confirms the effectiveness and benefits of diets. And it is just wonderful!
Choose a diet that does not force you to give up your favorite foods. Can't live without meat, or choose a paleo the Atkins diet. I love pasta, to become a vegan or stick to the Mediterranean diet. Easily If do without fatty foods, Ornish diet help you lose weight.